Kuye ngenhloso oyifundisayo, kunemithetho eminingi yokudla okuzosiza ekuphumeleleni okuphumelelayo komgomo. Okulandelayo, sizobona ukuthi umehluko wokudla kokuqala nangemva kokuqeqeshwa, uma uzothola noma ulahlekelwe isisindo.
Inzuzo yesisindo
Uthola isisindo, uthemba, ngenxa yemisipha, okusho ukuthi udinga ukudla okunomsoco ukuze kusebenze ukuhlanganiswa kwezicubu zomzimba. Udinga ukusebenza izikhathi 4-5 ngesonto, futhi ngesisindo esiningi. Ukudla kwakho ngaphambi kokuqeqesha kufanele kube (ukukhetha kusuka):
- i-yoghurt nesithelo;
- i-protein cocktail;
- geyner.
Ekuqiniseni umzimba, ukudla emva kokuqeqeshwa kubaluleke kakhulu, kusukela emaminithini angu-20 kuya ku-30 emva kweseshini "i-protein-carbohydrate" iwindi ivuleka. Lo mzuzu ubizwa nangokuthi i-anabolic. Ngalesi sikhathi, ungalahlekelwa yonke imisipha yakho, ngoba iphelile ngesikhathi umzimba uqala ukuzidla. Kule mizuzu engu-20 kukhona ukutakula nokukhula kwemisipha nazo zonke izakhi eziqukethwe kuwe, faka izinqubo ze-anabolic. Udinga ukuvuselela ngokushesha ukukhiqizwa kwe-insulini, ngoba i-insulin enomphumela we-anabolic. Emva kokuqeqesha, udinga ukudla kwamaprotheni kanye nama-carbohydrate okusheshayo:
- i-cottage shizi;
- iqanda elimhlophe;
- isithelo;
- amaju;
- isinkwa esivela ku-bran.
Ukulahlekelwa isisindo
Ngaphambi kokuqeqesha kudingeka udle okuthile, noma okungenani unalo ukulunywa. Uma usebenza phakathi nosuku, isidlo sokugcina ngaphambi kokuqeqesha kufanele sibe ngamahora amabili. Uma uhamba ekuseni, futhi awunawo amahora amabili, uphuze amanzi bese unesidla. Ungadla ingxenye encane ye-buckwheat noma i-oatmeal imizuzu engu-30-40 noma uphuze i- yogurt yemvelo. Ukudla okunjalo kuzokunika amandla amaminithi angu-30-40 okuqeqesha okujulile kanye nehora kanye nengxenye yokuqeqeshwa phakathi kokuvivinya umzimba.
Ukudla emva kokuzivocavoca ukulahlekelwa isisindo kuhluke ngokuyisisekelo ekudleni lapho uthayipha mass. Esikhathini sakho, udinga ukuyeka ukudla emahoreni ama-1-2 alandelayo ngemuva kokuqeqesha, ukuze nje umzimba udle yonke impahla yayo futhi ushise amafutha. Uma ukuqeqeshwa kwakho kuphela ngasekupheleni ebusuku, lokhu akusho ukuthi awukwazi neze ukudla. Ukudla kwakho emva kokuqeqesha kufanele kube nama-carbohydrate namaprotheni ngokwesilinganiso se-4: 1. Lokhu akuveli kwenyama enamafutha, hhayi ku-sweet and ufulawa. Ungadla inhlanzi, imifino , ama-saladi, okusanhlamvu (ilayisi elibomvu, u-buckwheat), amaqanda, i-cottage shizi. Futhi ukudla okungcono emva kokuzivocavoca kwesisindo sokulahlekelwa yisisindo esingamaminithi ama-yogurt aqoshiwe.