Xa kunciphisa ubunzima, kubaluleke kakhulu ukudibanisa izinto ezimbini ezibalulekileyo - ukutya okunokulinganisela kunye nokuzilolonga. Isondlo esifanelekileyo asikhona kuphela ukutyalwa kokutya kwansuku zonke, kodwa kunye nokugcinwa kolawulo olufanelekileyo. Ukutshisa ngokugqithiseleyo inqatha, kufuneka ukwazi ukuba kwaye nini ukutya ngaphambi kokuba uqeqeshe.
Ukutya phambi koqeqesho lokulahleka kwesisindo
Kunzima kakhulu ukungena kwimidlalo kwisisu esingenalutho, ekubeni umzimba udinga amandla, izihlunu zifuna amino acids ukuba zisebenze, ngaphandle kwenani elaneleyo lezondlo iqondo legazi lesinki lingatshintsha, luchukumise ubungqina obuthathaka kunye nokungabi namandla. Ezemidlalo zondlo zithi kukho imfuneko phambi koqeqesho lokunciphisa umzimba, kwaye ukuze kuqiniswe imisipha.
Ukunciphisa umzimba kunye nokudala ukukhululeka komzimba, kuyimfuneko ukuqwalasela ezinjalo iingcebiso zeengcali:
- Kubalulekile ukudibanisa ukutya okufanelekileyo ngaphambi nangemva kokufunda. Oko kukubalulekile ukuba ungadla ntoni ngaphambi kokuqeqesha ukulahleka kwesisindo kunye nokuba ungadli kangcono.
- Ngaphambi koqeqesho, isidlo sokugqibela kufuneka sibe ubuncinane kwiiyure ezimbini ngaphambi kokuqala. Ukungahoyi ukutya kokutya akunakuncedo, kunye nokutya ngokutya okanye ukutya ngokukhawuleza ngaphambi kwezemidlalo.
- Umrhumo wamandla kumsebenzi osebenzayo unikeza ukutya okunokulinganisela kwiprotheni-carbohydrate. Ukuba ukuqeqeshwa kwamandla, kungcono ukukhetha iiprotheni, ngelixa usebenzise impilo, i-aerobics, pilates okanye i-yoga, isondlo kufuneka ibe yi-carbohydrate. Ukutya okunamafutha kufuneka kugqitywe ngaphandle kokuba kwenziwe nantoni na, njengoko inqatha iguzwa ixesha elide kwaye ingabangela ukuphazamiseka kokugaya ngexesha lokuzikhandla.
- Ngexesha loqeqesho kwaye emva kokuqeqeshwa okwethutyana kufuneka udle ukutya, kodwa akukho mzekelo ungayeki amanzi.
Xa ubuzwa ukuba kufuneka udle ngaphambi kokuzivocavoca ukuba ulahlekelwe isisindo, izazi zezilwanyana zikwacebisa ukuba uchithe i-nafaka ye-buckwheat, ilayisi, ingqolowa okanye i-oats, isonka kunye ne-bran, i-rime, imveliso yobisi, i-cottage shizi, ushizi, imifuno kunye neziqhamo, izitya zeqanda okanye I-fat fat fat with vegetable garnish.
Yintoni ozakuyidla ngaphambi kokuba uqeqeshwe ukunyusa umzimba?
Ukufumana imithwalo yamandla enamandla, iiprotheyini iyadingeka, kuba izihlunu ezisisiseko zidinga amino acids kunye namaprotheni. Ngaphambi kokuzivocavoca, sidle izitya ezahlukahlukeneyo ukusuka kumaqanda, i-omelets kunye nemifuno, izitya ezinamafutha angaphantsi kweenkukhu okanye inyama yenkomo, i-cheese elukhuni kunye ne-curd casseroles. Isiqingatha seyure ngaphambi kokuba uphucule umtya, unako ukusela iglasi ye-yogurt engenamafutha okanye ukusela i-yogurt. Ngokuqinisekileyo phantsi kokuvinjelwa ngaphambi nangemva kokuqeqesha zonke iintlobo zeekeseta kunye neesondlo, ezinamanqatha, izitya zokubhema kunye nezicumba. Ukuze uqeqeshe kakuhle, udinga ukunyuka kwamandla, kungekhona ibhande kunye neengxaki zokugaya.