Abantu abazama ukuzigcina benesimo esihle ngokomzimba njalo baya emidlalweni. Kodwa-ke, abaningi banesithakazelo sokudla ngaphambi nangemva kokuqeqesha ukulahlekelwa isisindo nokuthi imidlalo ayifuni ukuchitha.
Ungadla kanjani ngaphambi nangemva kokuqeqeshwa?
Abantu abaningi abafuna ukunciphisa isisindo, baqala ukuziphika ukudla, ikakhulukazi uma behlanganyela ngokweqile emidlalweni, becabanga ukuthi ukudla okuncane ngaphambi kwamakilasi kuzolimaza futhi kuwenze ukuqeqeshwa kungenalutho. Kumele uqaphele ukuthi lo mbono oyiphutha, ukungena ezemidlalo ezingenalutho esiswini (futhi kubhekwa ukuthi ulambile, uma ungadli amahora angu-8) akunconywa. Ngakho-ke, ngaphambi kokuqeqesha, kunconywa ukuthi ube ne-snack engxenyeni yehora, kodwa ngokwemvelo, awukwazi ukudla ngokweqile, ukhetho oluhle kakhulu yi-yogurt noma i- kefir . Uma ukuqeqeshwa kwakho sekude futhi kunamandla, njalo njalo "kunamandla kakhulu", ngakho-ke udinga ukukhokhisa umzimba ngamandla, okungukuthi ama-carbohydrate, ngakho kufanele udle irayisi, i-banana, u-buckwheat, njll ngaphambi kokuzivocavoca.
Ngokuqondene nokuthi ungadla kanjani emva kokuqeqeshwa, kufanele kuqashelwe ukuthi amahora ambalwa emva kwesikhatsi kuyadingeka ukuphuza amanzi kuphela, nakuba ngabe ukuqeqeshwa kwakho sekude futhi "uthatha" amandla amaningi, ungayilungisa ngesiphuzo esincane, isibonelo isinkwa nesilazi kefir. Ngemuva kwamahora amabili usuvele usadla inhlanzi encane ebilisiwe noma imifino esetshenzisiwe. Inketho ekahle ukugcwalisa uhhafu wamakhalori owawachitha, isibonelo, usebenzise ama-kcal 300, okusho ama-khalori angu-150 okudingayo ukuze udle.
Ukudla kwesisindo sokulahlekelwa ekuqeqesheni kufanele kube nokulinganisela ngangokunokwenzeka, kumele kube nama-proteine kanye nama- carbohydrate , into esemqoka akumele udle ukudla okunamafutha kakhulu, ikakhulukazi ngemuva kokudlala imidlalo. Umthetho oyinhloko akufanele udle okungenani amahora amabili ngaphambi kokulala, ezimweni ezimbi kakhulu, ingilazi yogurt noma i-kefir ivunyelwe. Uma uzama ukunciphisa isisindo, kungakhathaliseki ukuthi udinga ukushintshela kokudla okunempilo, udle izithelo ezingaphezulu, imifino, amnandi kakhulu namanoni.