Ukudla ngaphambi kokuvivinya umzimba kwakho kungaba okuyinkimbinkimbi kuye ngokuthi ugijima nini, nokuthi usebenza kude kangakanani nokuthi ugijima kangakanani. Uma uqeqesha ekuseni, uzodinga ukuhlela ukudla kwakho kwangaphambi kokuzivocavoca ngokufanele, futhi udle okwanele ukugcina uthola amandla, kodwa hhayi kakhulu ukuthi uzizwa unzima noma uthole izimpande zesisu.
Ngokwemfundiso, akudingekile ukuba udle ngokushesha ngaphambi kokuba ugijime uma udla ukudla okunempilo njalo futhi ugcwalise kahle izitolo zakho ze- glycogen ngemuva kokuzivocavoca kwakho kokugcina.
Eqinisweni, iningi lamandla asetshenziselwa ukuqhuma ukugijima kwakho livela emzimbeni ogcinwe emzimbeni wakho (glycogen), hhayi ukudla osanda kudla. Abantu abaningi baneglycogen eyanele yokushisa imizuzu engaba ngu-90 yokuzivocavoca okukhulu futhi amahora amaningana wokuvivinya umzimba. Ngakho-ke uma uzizwa wenza kahle uma ugijimela esiswini esingenalutho , hamba. Vele uqiniseke ukuthi uhambisa ama-ounces angu-12 kuya kwangu-16 ngaphambi kokuphuma.
Okufanele Yidle Ngaphambi Kokusebenza Okufishane Okufushane
Uma ugijima ongenalutho akusizi kahle kuwe, uzofuna ukuhlanza amanzi bese udla okuthile okukhanya okugcoba kalula. Ukudla kwasekuseni okuhle ngaphambi kwalabo abagijima amakhilomitha amathathu kuya kwanguyisithupha kungaba yinto elula njengebhanana, amanzi, mhlawumbe indebe yekhofi ihora noma ngaphezulu ngaphambi kokuqala ukuqeqeshwa kwakho. Ungase udle isicocco se-jam noma isigamu sebhajhydrate ibha uma lokho kusebenza kuwe.
Kuzodingeka ufunde ukuthi yini ephumelela kakhulu kwisistimu yakho nokuthi isikhathi esiningi udinga ukugaya ukudla kwakho, kodwa abantu abaningi bangadla ibhanana ngaphandle kwezinkinga.
Gwema noma yini enamaprotheni amaningi noma fiber, okuthatha isikhathi eside ukugaya ngaphambi kokusebenza.
Yini okufanele udle Ngaphambi kokusebenza okude isikhathi eside
Ukugijima isikhathi eside (amamayela angu-10 noma ngaphezulu) kungadingeka udle kuze kube amahora amabili ngaphambi kokuthi ugijime ukuze unamandla okwanele futhi uvumele isikhathi sokugaya. Cabanga ukudla amakholori angu-400 kuya kwangu-500 nokuphuza ama-ounces angu-16 kuya kwangu-20 ngaphambi kokuthi ugijime isikhathi eside.
Phinda futhi, udle ukudla okuphezulu kwe-carbohydrate okugaya kalula futhi unike amandla okusheshayo okugijima. Izithelo, okusanhlamvu, ama-pancake, i-bagel enejamu, izithelo zezithelo ze-smoothies noma enye into elula yokugaya kuyoba kuhle. Hlala kude nezinto ezinamafutha amaningi namaprotheni ngoba ayigcini futhi.
Ngesikhathi ugijima isikhathi eside, ungase uthande ukucabangela ukuletha iphakethe le-gelbohydrate gel njengeKlayenti Shot noma iphakethe elincane loju oluhlanzekile ukuze uhlale ungaphansi kwamandla.
Okufanele Yidle Ngemuva kokusebenza kokugijima
Imaminithi engamashumi amathathu emva kokuqeda ukugijima kwakho ekuseni yisikhathi esihle sokugcwalisa izitolo zakho ze-glycogen futhi uphinde uvuselele. Lesi yisikhathi sokudla amanzi bese udla kokubili ama-carbohydrate namaprotheni ngokwesilinganiso se-4: 1 (amagremu amane we-carbohydrate ngayinye igremu yeprotheni). Ezinye izinketho ezinhle zokudla kwakho emva kokuzivocavoca zihlanganisa u-oatmeal ngama-fat fat-fat, amaqanda ane-toast okugcwele okusanhlamvu, i-yogurt, namajikijolo, noma ubisi lwe-chocolate . Nakuba ukudla okuqinile kungasebenza kanye nesiphuzo sokuphumula kwezemidlalo, iziphuzo zingase zibe indlela esheshayo, elula yokuthola ukudla okunempilo efasiteleni leminwe engamashumi amathathu.
Imithombo:
Isitatimende Esikhundleni Esivela Kwabalimi BaseCanada, i-American Dietetic Association, ne-American College of Sports Medicine, i-Canada Journal of Dietetic Practice and Research ku Winter of 2000, 61 (4): 176-192
Betts JA, et al. Imiphumela yokuphuza okuphumuzayo ekuvuseleleni kwe-glycogen nokukhuthazela kokuvivinya ukusebenza u-Williams MB, et al. Imiphumela yokuphuza okuphumuzayo ekubuyiseleni kwe-glycogen nokukhuthazela kokuzivocavoca ukusebenza. I-J Strength Cond Res. 2003 Feb; 17 (1): 12-9.
Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB. Ukuphumula kokuqala kwe-muscle glycogen kuphuthunyiswa ngcono nge-supplement carbohydrates-protein. J Appl Physiol. 2002 Oct; 93 (4): 1337-44.