Ukususa Ukusebenza Kwakho
Kungakhathaliseki ukuthi umgomo wakho ukulahlekelwa isisindo , ukuzuza kwemizimba noma ukuma , lokho okudlayo ngaphambi kokuzivocavoca kungenza umehluko phakathi kokuzikhandla, mhlawumbe ngisho ne-peppy, ukuzivocavoca kanye nokukhathala, ukubuka okubukeka kwakho-imizuzu yonke emihlanu . Landela lezi ziqondiso eziyisisekelo somsoco omuhle wokulahlekelwa isisindo nokuzivocavoca.
- Imibuzo: Isidlo Sakho Sithini Ngawe?
Ama-Morning Munchies asekuseni
Uma uthanda ukusebenza ekuseni (ngaphambi kokuba umzimba wakho unethuba lokumbhikisana), zama ukugxila okuthile okumele ugweme ukuzizwa uhlaziye futhi ulambile. Ukusebenzisa esiswini esingenalutho , naphezu kwamahemuhemu, akusho ukuthi ushisa amafutha amaningi, ikakhulukazi uma ulambile kakhulu ekusebenzeni.
Qinisekisa ukuthi uvumela isikhathi esanele sokugaya ukuze ugweme ukugxeka ohlangothini noma, nakakhulu, isicanucanu. Zama okulandelayo:
- Uma usebenzise isikhathi esingangehora ngemuva kokuvuka, udle cishe amakholori angu-100-300. Zama i-smoothie, i-yogurt-granola parfait, i-oatmeal of, uma ungeke ukwazi ukuzala ngesisu ekuseni, zama ijusi le-orange noma isiphuzo sezemidlalo
- Gwema amanoni amaningi noma amaprotheni , ngoba lokhu kuthatha isikhathi eside ukugaya. Ushukela olula (njengamanzi) uthatha isisindo esisheshayo, kodwa kungabangela ukukhuphuka okusheshayo nokuwa ushukela wegazi, okungenza ukhathele.
- Ukubheja okungcono kakhulu kokudla kwasekuseni : Izingqwembe ezigcwele okusanhlamvu, omisiwe, ubhanana, noma ukudla okunomsoco njengesiphuzo sezemidlalo noma isiphuzo esiphezulu. Okuthandayo: ibha le-fat-fat fat-fat ne-butterfly encane ye-peanut 30 imizuzu ngaphambi kokuphuma kwami ekuseni. Ungase ucabange ibhotela le-peanut ikhuluphalisa, kodwa amafutha a-monounsaturated ayenzela umzimba futhi azokugcina ugcwele, okusiza ngokulahlekelwa isisindo.
Ukudla kwesikhathi sokudla
Ngesikhathi sasemini, kwasekuseni kungenzeka ukuthi imemori ephoqelekile. Ukuze ugweme izinhlungu zendlala nokukhathala ngesikhathi sokusebenza kwakho kwemini, zama lokhu:
- Ihora elilodwa noma amabili ngaphambi kokuzivocavoca kwakho , udle ukudla okulinganiselayo okuzungeze amakholori angu-300-400.
- Futhi, gwema ukudla okunamaprotheni aphezulu kanye / noma okuphakeme , futhi unamathele kokuthile okunamaphesenti angu-60%, amaprotheni angu-20% namafutha angu-20%.
- Ukubheja okuhamba phambili : Ukudla okudliwayo okugwedeza noma imigoqo, i-yogurt, isithelo (esisha noma esomisiwe), i-oatmeal noma isangweji le-turkey ushizi. Okuthandayo: i-yogurt exutshwe izithelo ezintsha futhi igcwele i-granola. Yum!
- Uma une-snack ngaphambi kokuzivocavoca kwakho , qiniseka ukuthi udla ukudla okulinganiselayo ngemuva kokuqeqeshwa kwakho ukulungisa umzimba wakho nokubuyisela amandla akho.
Ngemuva komsebenzi
(Yawn). Usendleleni eya ejimini futhi ulambile. Ingabe isondo lakho lokuqondisa liyisimangaliso ukuvula imoto yakho ngokuya kweBurger King esiseduze? Kungenxa yokuthi isidlo sasemini sasikhathi esidlule futhi umzimba wakho uphelile. Zama lokhu:
- Amahora angu-2-3 ngaphambi kokuba ushiye umsebenzi, udle ukudla okuncane, okulinganiselayo okungama-calories angu-400-500.
- Izindawo zokubheja ezihamba phambili : Ushizi nabashukela, i-cottage ushizi nama-veggies, izithelo ezine-muffin esiliva, noma ibha ye-Snickers (oops ... kanjani ukuthi ingena kanjani lapha)? Okuthandayo: I-String shizi ene- Triscuits ephansi yamafutha namancane amancane ama-mandarin ama-oranges.
Ngemuva kokusebenza
Uma usuqedile ukuzivocavoca, udinga ukufaka esikhundleni se-fluids nezakhi ukuze umzimba wakho uphinde ululame kusukela ekusebenzeni kwakho. Ucwaningo lwezesayensi lungadideka ukuthi yini okufanele uyidle, kodwa ngokuvamile lisikisela ukuthi ukudla ama-carbs, amaprotheni namafutha ekudleni kwakho kokudla kuzokusiza ukutakula.
Umhlahlandlela wethu wezokwelapha wezemidlalo unakho konke okudingeka ukwazi mayelana ne- After Exercise Recovery Recovery Foods and Recovery Drinks .
Umthombo:
Umkhandlu waseMelika Wokuzivocavoca. Umhlahlandlela we-ACE Personal Trainer, u-3rd Edition . I-San Diego: Umkhandlu waseMelika Wokuzivocavoca, 2003.