Njengoba unqume ukulahlekelwa isisindo, ukuthenga ukubhalisa endaweni yokuzivocavoca, noma, ukuze uzuze umzimba wegazi, kuyadingeka ukuba ubuyekeze ukudla kwakho kanye nalo. Okubaluleke kakhulu ukudla okunomsoco ngesikhathi sokuqeqesha, ngoba kuzoxhomekeka kulokhu, kungakhathaliseki ukuthi u-fat fat uqobo uguqulwa ube yimisipha. Kulesi sihloko, le nkinga izokwenziwa.
Ukudla okunempilo uma usebenzisa umzimba wokuzivocavoca
Kumelwe kuthiwa ngokushesha ukuthi umzimba awudingi ukungena izakhi. Kodwa lapha kukhona izici ezikhethekile: ama-carbohydrate alula kumele athathe indawo yinkimbinkimbi, ukwandise inani lamaprotheni ekudleni, futhi amafutha, ikakhulukazi, asebenzise imifino, futhi izilwane zithola izinhlanzi nezilwane zasolwandle. Kusetshenziswa ama-carbohydrate elula umzimba ophendula ekukhiqizeni i-insulin, okubangela inqubo yokugcoba amafutha. Ama- carbohydrate aqinile azokhuthaza ukukhula kwe-muscle mass, hhayi fat, futhi banakho ikhono lokunikeza umuzwa wokuzonda isikhathi eside.
Amafutha ayadingeka kumuntu, ngakho-ke akunakwenzeka ukuba abenqabe ngokuphelele, futhi amaprotheni ayaziwa ngokuthi abakhi abakhulu bamathambo nemisipha. Ukudla okunempilo ekuqeqesheni amandla kudinga ukudla okusemthethweni kokudla kwasekuseni kanye nesidlo esinomsoco, kepha kuseduze nakusihlwa, okuqukethwe kokudla kwekhalori kufanele kube ngaphansi, kodwa lokhu kusebenza kakhulu kulabo abafuna ukunciphisa umzimba. Kodwa kunoma yikuphi, udinga ukuhlala etafuleni izikhathi ezingaphansi kwezingu-5 ngosuku bese udla ukudla kwakho ngezigaba ezincane ngaphandle kwalezo zindlela eziphambili noma zokuqeda ukuqeqeshwa.
Imithetho yokudla
Amahora amabili ngaphambi kwamakilasi, kufanele udle ngokuqinile. Ukudla kufanele kuqukethe ingxenye yamaprotheni. Kungabiliswa noma kuphekwe izinhlanzi, i-steak, i-goulash, njll. Ngamathumba okuhlobisa, i-buckwheat noma i-pasta. Ngaphezu kwalokho, imizuzu engama-30-40 ngaphambi kwamakilasi kufanele adle izithelo ezimbalwa ngenani eliphansi le- glycemic futhi athathe i-cocktail cocktail. Ngokuvamile, bonke abathintekayo badinga ukuphuza okuningi ukuvimbela ukungcola amanzi, kanye namaprotheni okuphuza nokukhipha ukoma futhi kunikeze ukwanda kwemisipha.
Ngokushesha ngemva kokuqeqeshwa, kubalulekile ukuba udle ngokuphindaphindiwe ukudla okusekelwe amaprotheni. Uma ngaphambi komsebenzi umdlali odla inyama, emva kwalokho kufanele akhethe inhlanzi. Ubilise isitsha esihlangene, isibonelo, i-lens, bese ulungisa isaladi. Labo abafuna ukwazi ukuthi badle kahle kanjani uma beqeqeshwa ukulahlekelwa isisindo, kunconywa ukuthi bangadli ngaphakathi kwamahora amabili emva kwamakilasi, ukukhulisa inqubo yokuqhekeka kwamafutha nokuvimbela ukwanda kwesisindo somzimba. Ngemuva kwalokho, ungavumela ukudla okulula, isibonelo, udobele imifino, i-curd casserole noma i-muesli igcwele i-yogurt.
Ekusebenziseni kwekusasa, ukudla okunempilo kwamantombazane kunikezela ukwenqaba ukudla kwasekuseni kanye namakilasi ngesisu esingenalutho. Emva kobusuku, umzimba awunakho i-glucose futhi uma ungawunikeli, khona-ke uzoqala ukudla amafutha, yilokho okudingayo ukuze ulahlekelwe isisindo. Uma lesi seluleko singenakwenzeka ngenxa yesimo sezulu nesisulu, khona-ke ungakwazi kancane
Ukudla okunempilo ngokuqeqeshwa komzimba, kungakhathaliseki ukuthi kuhloswe ukunciphisa noma ukuzuza isisindo, akuhlinzeki ngokudla ebusuku. Konke okugayiwe ngalesi sikhathi sosuku, kuzoba amafutha, okuzofakwa ngokushesha ezinhlangothini, okhalweni nakwezinye izindawo. Ngaphezu kwalokho, ebusuku, umzimba futhi ikakhulukazi uhlelo lokugaya kufanele luphumule, futhi lungasebenzi futhi luwuphoqe ukuba lusebenze, ungavusa izinkinga ezihlukahlukene, kusukela ekuqothulweni nasekupheleni kwesifo somzimba. Isidlo esihle kakhulu ebusuku siyingilazi ye-kefir.