Emzimbeni womntu, kunye nokutya, iiprotheni, amafutha kunye nee-carbohydrate ziza. Cinga ukuba ungadla ntoni ngaphambi kokuba uqeqeshe, kwaye kukuphi ukulungela ukuyeka.
I-carbohydrate phambi koqeqesho - umthombo oyintloko "wamandla okukhawuleza" afanelekileyo kumsebenzi wengqondo kunye nezihlunu.
Amafutha anqatshelwe ngaphambi kokusetyenziswa, njengoko behlisa ukugaya ukutya kwaye kuthathwa njengesondlo esinzulu kwisisu.
Iiprotheni phambi koqeqesho aziyi kusinika amandla angaphezulu, kodwa njengemithombo yamanic acid efunekayo ekukhuleni kwemisipha kunye nomsebenzi kuya kubachaphazela kakhulu ukuhlanganiswa kweprotein emva kokuqeqeshwa.
Ukususela kwimveliso yezemidlalo kwondlo ngaphambi kokuba usebenzise umzimba, ngokuqhelekileyo usebenzisa iprotheni, ngenxa yekhontenti yeprotheni ephakamileyo inomthelela kumsebenzi osebenzayo wemisipha kunye nokwanda okwanda kwimizimba yesisipha. Abo bafuna ukulahla amafutha amaninzi baze bafumane amandla angaphezulu ngaphambi kokuba baqeqeshe i-L-carnitine, eneepopropropic iimpahla.
Ndiyakutya phambi koqeqesho?
Ukutya ngaphambi kokuzivocavoca ngumthombo ofunekayo wezondlo, ngaphandle kokungekho msebenzi ogcweleyo. Ngako oko, kukho imfuneko, kodwa kufuneka ude wazi ixesha elide ngaphambi kokuba uqeqesho luya kudliwa. Ixesha elifanelekileyo lokutya li malunga neeyure ezingama-2-3 ngaphambi kokuqala, kodwa kuxhomekeka kwiimpawu zomzimba ngamnye, ixesha lokumkela liyakunyuswa. Ngokumalunga nesondlo sokutya, kwixabiso elincinci kunye neendlela ezichanekileyo zeeprotheni kunye ne-carbohydrate zingadliwa kwimizuzu engama-15 ukuya ko-30 phambi koqeqesho, kodwa engaphezulu kwama-25 g yemveliso. Ngokomzekelo, isonka, i-spoonful of grains okanye i-crackers embalwa iya kunika i-vivacity kunye namandla okwenza ixesha lokusebenzisa kwaye akukho nto ingalimaza ngayo.
Yintoni engcono ukuyidla phambi koqeqesho?
Ukutya kufuneka kulungelelanise kwaye kube lula, ngoko ke kukufanelekile ukuyeka ukutya okunamafutha kunye nokutya okunzima, kunye nokunciphisa inani. Inxalenye yesilinganiso kufuneka ibe ngu-300-400 g.
Kungcono ukutya iintlobo ezincinci zeoli kunye nentlanzi kunye ne-carbohydrates ngendlela ye-pasta ebilisiwe, iitata, isonka kunye nesonka.
Kukho inani leemveliso ezidla ukudukisa kwimicimbi yeenzuzo okanye ukulimala kokusetyenziswa kwazo phambi koqeqesho. Khawucinge ngezona zithandwa kakhulu.
Ushukela kwindlela esifaka ngayo itiye, cishe ayinaso isondlo sempilo yomzimba kwaye i-99% ayikho enye i-carbohydrate elula kwaye ayiqukethe amaminerali namavithamini. Kodwa! I-carbohydrates elula esinika amandla okukhawuleza, kodwa ukugqitha kwabo kugcinwa ngumzimba ngendlela yeoli. I-Sugar ngaphambi kokuba uqeqesho lube njalo, kodwa kungcono ukuyithatha indawo kunye ne-carbohydrate ethile eyinkimbinkimbi, umzekelo, i-raisins okanye i-tsokolate emnyama.
I-Banana iyimvelaphi yesimo esihle kunye namandla. Esi siqhamo sine iron, calcium, magnesium, potassium kunye ne-phosphorus. Kwakhona kwibhanana yi- fructose , i-sucrose, i-glucose, i-fibre kunye ne-vithamini C. Ukongeza, iibhanana ziqukethe i-tryptophan-protein, ebizwa ngokuba yi-serotonin, ebizwa ngokuba yi "hormone yolonwabo." Iibhanana zingadliwa, zombini ngaphambi nangemva koqeqesho, ukwenzela ukuba zongezwe
I-Cottage cheese iqukethe zonke i-amino acids ezibalulekileyo kwaye ithandwa phakathi kwezembaleki njengomthombo weprotheni kunye nezinye izondlo. Kodwa musa ukulibala ukuba i-cottage cheese igalelwe ixesha elide, ngoko kulungile ukuyisebenzisa emva kokuzivocavoca. Ngaphambi kokuqeqeshwa, amathanga angadliwa ngeeyure ezingama-4 ukuya ku-5 kwaye kungekho kwixabiso elikhulu.
Amaqabunga awona mthombo ophezulu kakhulu weprotheni, kodwa amaqanda enkukhu eluhlaza akwandisa umngcipheko wokubamba i-salmonella. Ngoko ke, kufuneka usebenze ngokulumkisa. Amaqanda ngaphambi kokuzivocavoca kunokuba, kodwa kungcono kwaye kusebenza ngakumbi ukwenza emva kwayo. Mamela nje ukuba i-egg ephuziweyo yeqanda iguguke ngakumbi kunokuba iluhlaza, kwaye i-yolk ifaniswe kangcono kwifomu eluhlaza.
Amaqanda amaqanda phambi koqeqesho - umkhiqizo othandwayo phakathi kwabaqalayo "kachkov", kodwa iinzuzo zabo zigqithise kakhulu. Ukusetyenziswa kweprotheni kuyasebenza kakhulu emva kokuzama ukunyusa ukuveliswa kweprotheni, kunye nokuphucula ngokukhawuleza nangokuzeleyo.