Impumelelo yokuqeqesha ejimini, kungakhathaliseki ukuthi umgomo owunikela wona, kuxhomeke ekutheni ubukhulu nokudla . Uhlelo lokudla okunomsoco ngenqubo yokuqeqesha olusebenzayo luxhomeke ikakhulukazi endaweni eyinhloko yokuqeqesha - ukuhlelwa komzimba kanye nokwakhiwa kwemisipha noma ukulahlekelwa isisindo.
Kufanele udle kanjani ngaphambi kokuzivocavoca?
Ukudla ngaphambi kokuqeqesha ekuzivocavoca kufanele kube nesethi yezinto eziwusizo eziqukethe izingxenye ezintathu eziyinhloko zokudla kwethu - ama-carbohydrates, amaprotheni namafutha. Ukubaluleka kwento ngayinye kungenxa yezakhiwo nokulayisha:
- Ama-carbohydrate yiwona ohlinzeka ngokuyinhloko wamandla ne-glycogen, enikeza ubuchopho nemisipha amandla okudingeka. Imithwalo yemvelo idinga uphethiloli, okuyi-glycogen, okukhiqizwa ngokugaya ama-carbohydrate.
- Amaprotheni ayadingeka njengengxenye yokudla ngaphambi kokuqeqesha amandla. Ama-protein ahlinzeka ngama-amino acids ngamasipha okusebenza kanzima, ukuze emva kokukhiqizwa kwamaprotheni kuwo futhi ukwanda kwemisipha kwakha.
- Amafutha yilokho yingxenye yokudla okuphikisana ngokweqile, kokubili ngaphambi kokuthwala kwamandla, nangaphambi kokusebenza kwama-anaerobic. Amafutha ahlala isikhathi eside esiswini, okuyinto yokuzivocavoca ingabangela ukuphazamiseka kokugaya, kufaka phakathi isihlungulu nesisu esiswini.
Uma ukudla ngaphambi kokuba kuqeqeshwe kuzoba namafutha abilisiwe noma ama-steam-fat, okungcono - i-turkey noma inkukhu, ingxenye encane yelayisi noma ibhakede, isinkwa sesinkwa ne-bran. I-omelet efanelekayo nemifino, i-cutlet enamafutha noma i-steak namazambane. Kungakapheli imizuzu engu-30. Ngaphambi kokuqeqesha, ungadla isithelo esincane - i-apula, amajikijolo ambalwa ama-strawberries noma ama-raspberries.
Ngemuva kokuqeqeshwa imizuzu engu-20-30, kungcono ukuthi ungadli lutho, njengendlela yokugcina, ungaphuza i-milkshake noma ingilazi ye-kefir. Ukudla emva kokuqeqesha ejimini kufanele kuhloswe ekubuyiseleni nasekuqiniseni imisipha, ngakho-ke okuthandayo kumele kunikezwe ekudleni kwamaprotheni aphansi.