Ukuzivocavoca umzimba akuncedi kuphela kwimpilo, kodwa kubalo. Ukuze ufezekise umzimba okhangayo kunye oqiniweyo, kufuneka ulahle amanqatha kwaye wenze ngokufanelekileyo isisundu somzimba. Ngoko ke kubalulekile ukuba ungadlala imidlalo kuphela, kodwa nokugcina ugunyaziwe, udle ngokufanelekileyo kwaye uyazi ukuba ungadla ntoni emva koqeqesho.
Ngaba ndingadla isithelo emva kokuvotela?
Iintlobo zinokutshintsha ngokupheleleyo iipesele eziyingozi. Emva kwakho konke, ziyingozi kwaye ziphilile. Ziqukethe iivithamini ezininzi, eziyimfuneko kumzimba wethu, ngoko ke kufuneka ukuba yinxalenye ebalulekileyo kwimenyu yemihla ngemihla. Ingakumbi kufuneka iqwalasele abantu abachaphazelekayo kwimidlalo.
Izityalo zinokudliwa kwaye kufuneka zidliwe ngaphambi nangemva kokuqeqeshwa, kodwa kubalulekile ukuchonga okulungileyo. Ngokomzekelo, abo bafuna ukunciphisa umzimba, musa ukusebenzisa kakubi iidiliya, kuba iqulethe i-carbohydrate enkulu. Inokudliwa kancinci kuphela kwisiqingatha seyure emva kokuzivocavoca.
Isondlo esifanelekileyo emva kokuqeqeshwa kwabasetyhini
Amantombazana amaninzi afuna ukunciphisa umzimba, qalisa indlela eya kwiinjongo zawo ngokutya okunzima kunye nendlala. Emva koko, emva kokuqeqesha okufutshane kunye nokuthintela ekudleni, umnqweno uyanyamalala kwaye yonke into iphela ngokudumala okupheleleyo kunye nethemba eliphukileyo. Kakade ke, emva koko, emva kokuqeqesha okunzulu umzimba ufuna izondlo ukubuyisela amandla asetshenzisileyo. Ukuba emva koqeqesho ukuziphika ukutya, ngoko kuya kuba nobuthathaka, isiyezi kunye nesimo esibi. Ngaloo mvakalelo, zonke izizathu ziya kulahleka. Emva koko, ukuqeqeshwa kunye nesondlo esiqinileyo - iingcamango ezingavumelaniyo ngokubanzi.
Isibambiso somzimba ococekileyo kakuhle kunye nesimo esifanelekileyo sisondlo esifanelekileyo, esingafuneki ukuphathwa njengento yokutya esifutshane. Kumele ibe yigxina kwaye ibe yindlela yobomi. Ngoko ke, ukusuka ekudleni kwayo kanye kwaye konke kuyimfuneko ukukhuphela ngaphandle okucwebileyo, okuluhlaza, obukhali, izitya zokubhema. Kwimenyu yemihla ngemihla kufuneka ibe namavithamini, amaminerali, amaprotheni, i-carbohydrates, i-fibre.
Into ongayidla ngaphambi nangemva koqeqesho, kuxhomekeke kwixesha elihle lihleliweyo.
Ukutya ngaphambi nangemva kokuqalisa ukusebenza
Umsebenzi wokuqala wangokwenyama uya kunceda ukuhlawulwa ngokunyamezela usuku lonke. Imizuzu engama-30 ngaphambi kokuba usebenze kusasa, kufuneka udle into ye-carbohydrates, ukugcina umzimba wamandla, oya kuchitha kwiindlela zokuzivocavoca. Ungadla i-apula okanye ibhanana. Kwakhona, imizuzu eyi-10 phambi kweeklasi, kufuneka uphuze iglasi yamanzi. Ngokukhawuleza emva koqeqesho, okubizwa ngokuba yi-carbohydrat window ivula. Ngeli xesha, umzimba ufuna izondlo ukuze uphinde usebenzise amandla asetyenzisiweyo. Ukuba ayifikanga nokutya, ukusetyenziswa kukuqala kwimisipha, engathandekiyo, kuba yonke into ebalulekileyo yomsebenzi ilahlekile. Zonke ukutya ziya kuhlaziywa kwamandla kunye nezicubu zomzimba, ngoko kufuneka kube yiprotheni-carbohydrate. Kunconywa ukusela le cocktail:
- 150 g ye-cottage cheese;
- isiqingatha sebhanana;
- 15 g yobusi, ushukela okanye i-jam;
- 150 g ye kefir, ubisi okanye ijusi.
Hlanganisa zonke izithako ezingentla apha kwi-blender. Ungaphinde uphuze isiselo esikhethekileyo se-carbohydrate ebizwa ngokuthi "Gainer". Ezi zikhetho zimbini ezifanelekileyo kakhulu. Kodwa ungadla i-apula, i-orange okanye ezinye iziqhamo. Kule nkcitho i-tsholetele ivunyelwe. Isibalo asilimazi, kodwa siya kuzuza kuphela kwaye sinomdla. Into ephambili ayinakuyihoxisa ukungenisa kokutya kwimizuzu engama-30 yokuqala emva kokuzivocavoca. Iyure kufuneka ibe sisidlo sakusasa. Ngokomzekelo, i-oatmeal okanye ibhakede ye-buckwheat, i-omelette kunye nesaladi yemifuno.
Ukutya ngaphambi nangemva kokuhlwa kokuhlwa
Uqeqesho lobusuku luba neenzuzo zalo, ngakumbi kwabo bafuna ukwakha imisipha. Emva kwemini yokuhlwa, ixesha lokulala liza. Imisipha yindawo yokuzola kwaye ibuyiswe kakuhle. 2 iiyure ngaphambi kokuba uqeqesho lube sisidlo sangokuhlwa. Kufuneka ukhethe ukutya okuqukethe iifriji ezininzi kunye neeprotheni. Umzekelo:
- i-buckwheat, ilayisi okanye iifatata ezibilisiwe;
- inkomo yenkukhu, inyama yenkomo okanye intlanzi yeentlobo eziphantsi kweoli;
- isaladi yemifuno.
Emva kokuqeqeshwa, unako ukusela uprotheni, u-kefir okanye udle u-150-200 g we-cottage cheese.
Imveliso equkethe i-carbohydrate ekhawulezayo, kungcono ukuba ungadli ngokuhlwa.
Ungadla njani emva kokuphucula umzimba?
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