Nsuku zonke abantu abaningi nabaningi baba abalandeli bezemidlalo ne-HLS. Ku "Abaqalayo" esikhathini sokufuna ukuzithuthukisa nokuphelela kunemibuzo, ngaphandle kwezimpendulo abadidekile ngazo.
Uma sinquma ukunamathela endleleni yokuphila enempilo , njengombuso, kuphakama imibuzo eminingi, ikakhulukazi labo abahambisana nokudla okunempilo. Ukulandela izincomo zethu, kulula ukuyiqonda uma kungcono ukudla: ngaphambi kokuqeqesha noma ngemuva, nokuthi yiziphi izici umzimba ezidinga.
Impendulo yombuzo ukuthi kungenzeka yini ukuba udle ngemuva kokuqeqeshwa kuyoba yinto eqinisayo - into ebaluleke kakhulu ukuthola ukuthi yini ukudla okumele kwenziwe futhi kufanele kufakwe ekudleni kwakho.
Abantu abaningi bayazibuza ukuthi zingaki amaminithi emva kokuqeqeshwa ongadla. Kukholelwa ukuthi kudingeka ulinde iklasi okungenani imizuzu engamashumi amabili.
Yini engcono ukudla ngemuva kokuzivocavoca ukuze ulahlekelwe isisindo?
Ukudla okunempilo kuyisihluthulelo somuntu omuhle. Okokuqala futhi okubaluleke kakhulu, kubalulekile ukulungisa nokwenza ukudla ngendlela efanele.
Ngokuqondene nokuthi kungaba yini izikwelekezi emva kokuqeqesha, impendulo izoxhomekeka kulowo umgomo umdlali owamise. Ukudla emva kwemidlalo kuxhomeke kulohlobo lomsebenzi wokusebenza. Uma kunomsebenzi wokwandisa ubukhulu noma ukuqinisa imisipha, kungakapheli amahora ambalwa emva kokuvivinya umzimba kuyadingeka ukuba udle ukudla okuphezulu amaprotheni. Inhlanzi ephansi-fat noma inyama, i-curd, isifuba sezinkukhu noma i-protein cocktail. Lesi simiso sokudla sibizwa ngokuthi ukulawulwa kwefasitela elincane. Iqukethe ekubuyiselweni okufanele kwemisipha. Uma ungadli ngesikhathi, ngeke kube nomphumela obonakalayo ngisho nokuqeqeshwa okunenkani. Lokhu kungenxa yokuthi inqwaba yemisipha iyanda ngenxa yokuphumula, ukudla okunomsoco nokuphumula okulungile ngemuva komthwalo. Ukudla okunempilo kulungisa umzimba usuku olusha, kuphuthumisa up metabolism futhi kuthuthukisa umzimba.
Uma umuntu egcizelela ukuqeqeshwa kwe-cardio ukuqeda ama-kilogram angadingekile, izimiso zokudla zizohluka.
Umsebenzi oyinhloko uzoba ukubuyiselwa kwe-"spare" i-carbohydrate - glycogen. Uma ungazakheli izimpahla zayo, khona-ke izinqubo ze-metabolic zizophuza, futhi ukukhuthazela kuyobe kubi kakhulu. Emaminithini amabili emva kokuqeqeshwa okunjalo, udinga ukuphuza isithelo esisha noma imifino yemifino, i-smoothies, amanzi ane-carbohydrate noma i-milkshake. Imikhiqizo egcwele ama-carbohydrate okugaya ngokushesha, kulokhu, izoba usizo.
Yini okufanele ungayidli emva kokuzivocavoca?
Khumbula ukuthi ukudla okungafanele, ngisho nokuqeqeshwa okujulile, kungaphazamisa isibalo sakho futhi kuthinte kabi isimo somzimba.
- Imifino emifino yindlela engafanele yokudla ngemva kokuzivocavoca . Iqukethe amakholori ambalwa kakhulu, ngakho awukwazi ukuphinde uthole amandla futhi uthuthukise isilinganiso se-metabolic.
Ngaphezu kwalokho, amaprotheni emifino eluhlaza ayengekho. - Uma uphishekela umgomo wokungazitholi isisindo, kodwa ukwakha ubukhulu be-muscle, impendulo yombuzo ukuthi kungenzeka yini ukuba udle ubhanana ngemuva kokuqeqesha, izobe isemthethweni. Ama-oranges, ubhanana, ama-apula kanye nezinye izithelo, okudliwa emva kokuzivocavoca, ukuvimbela ukuncipha kwemisipha. Ngaphezu kwalokho, ubhanana abuyisele amandla abo okubi kakhulu kunama-cocktails ama-carbohydrate, ngenkathi engumkhiqizo wemvelo.
- Imikhiqizo equkethe inani elikhulu lamafutha, alihambisani. Ukudla kuyothuthuka, kodwa yonke intuthuko ezuzwe ngesikhathi sokuqeqeshwa izobhujiswa. Amafutha anciphisa umzimba.