Emzimbeni womuntu, kanye nokudla, amaprotheni, amafutha kanye nama-carbohydrate eze. Cabanga ngalokho okufanele udle ngaphambi kokuqeqeshwa, futhi yini engcono ukuyeka.
Ama-carbohydrate ngaphambi kokuqeqeshwa - umthombo omkhulu "amandla okusheshayo" okudingekayo emsebenzini womqondo nobuhlungu.
Amafutha aphikisana ngaphambi kokusetshenziswa, njengoba enza kancane ukugaya futhi kubhekwa njengokudla okungathí sina kwesisu.
Ama-protein ngaphambi kokuqeqeshwa ngeke asinike amandla engeziwe, kodwa njengoba imithombo yamino acid edingekayo ekukhuleni kwemisipha kanye nomsebenzi kuyoba nomthelela omkhulu ekuqaliseni amaprotheni ngokushesha ngemuva kokuqeqesha.
Kusukela kwimikhiqizo yokudla kwemidlalo ngaphambi kokuzivocavoca, ngokuvamile usebenzise amaprotheni, okuyinto ngenxa yokuqukethwe kwamaprotheni aphezulu enza ukuba umsebenzi ophumelelayo wemisipha kanye nokwanda okuqhubekayo kumisipha. Labo abafuna ukuqeda amafutha amaningi futhi bathole amandla engeziwe ngaphambi kokuqeqesha i-L-carnitine, enezindawo ze-lipotropic.
Ngingadla ngaphambi kokuqeqeshwa?
Ukudla ngaphambi kokuvivinya umzimba kungumthombo odingekayo wezakhi, ngaphandle kwazo okungayikuba khona umsebenzi ogcwele futhi osebenzayo. Ngakho-ke, kunesidingo njalo, kodwa udinga ukwazi ukuthi kungakanani isikhathi sokuqeqeshwa singadliwa. Isikhathi esanele sokudla cishe amahora angu-2-3 ngaphambi kokuqala, kodwa kuye ngokuthi izici zomzimba ngamunye, isikhathi sokwamukela singakhuphuka. Ngokuqondene nokudla okunempilo, ngamanani amancane kanye nokuhlanganiswa okulungile kwamaprotheni kanye nama-carbohydrate kungadliwa ngisho nemizuzu engu-15-30 ngaphambi kokuqeqesha, kodwa kungaphezu kuka-25 g yemikhiqizo. Isibonelo, isinkwa, i-spoonful yezithelo zomvini noma abambalwa be-crackers bazokhipha inkokhelo ye-vivacity namandla ukuze isikhathi sokuzivocavoca futhi akulimaze neze.
Yini engcono ukudla ngaphambi kokuqeqeshwa?
Ukudla kumele kulinganiswe kahle futhi kulula, ngakho-ke kufanelekile ukuyeka ukudla okunamafutha nokudla okunzima, kanye nokulinganisa inani. Ingxenye ejwayelekile kufanele ibe ngu-300-400 g.
Kungcono ukudla izinhlobo ezincane zamafutha ezinyama nezinhlanzi ngokuhlanganiswa ne-carbohydrate ngendlela yama-pasta abilisiwe, amazambane, okusanhlamvu nesinkwa.
Kunemikhiqizo eminingi evame ukudukisa endabeni yezinzuzo noma ukulimala kokusetshenziswa kwabo ngaphambi kokuqeqeshwa. Cabangela ethandwa kakhulu kubo.
I-Sugar ngendlela esiyibeka ngayo itiye, cishe ayikho isidingo somsoco emzimbeni futhi 99% ayikho nje i-carbohydrate elula futhi ayiqukethe amaminerali noma amavithamini. Kodwa! I-carbohydrate elula esinika amandla esheshayo, kodwa okwenziwe ngokweqile kugcinwa ngumzimba ngendlela yamafutha. Ushukela ngaphambi kokuqeqesha, kungenzeka, kodwa kungcono ukuyibeka esikhundleni senye i-carbohydrate eyinkimbinkimbi, isibonelo, omisiwe noma ushokoledi omnyama.
I-Banana iyinhlangano yokuzizwa kahle kanye namandla. Lesi sithelo sine-iron, i-calcium, i-magnesium, i-potassium ne-phosphorus. Futhi ebhanini yi- fructose , i-sucrose, i-glucose, i-fibre ne-vithamini C. Ngaphezu kwalokho, ubhanana buqukethe i-tryptophan-protein, ebizwa ngokuthi i-serotonin, ebizwa ngokuthi "i-hormone yenjabulo." Ubhanana bungadliwa, kokubili ngaphambi nangemva kokuqeqeshwa, okwengeziwe
I-cottage ushizi iqukethe zonke amino acid ebalulekile futhi ithandwa phakathi kwabadlali njengamthombo wamaprotheni nezinye izakhi. Kodwa ungakhohlwa ukuthi i-cottage ushizi idliwa isikhathi eside, ngakho-ke kungcono ukuyisebenzisa ngemva kokuzivocavoca. Ngaphambi kokuqeqesha, ama-curds angadliwa ngamahora angu-4-5 hhayi ngobuningi kakhulu.
Amaqanda ayimthombo omuhle kakhulu wamaprotheni, kodwa amaqanda aluhlaza okukhukhunathi akhulisa ingozi yokubamba i-salmonella. Ngakho-ke, kufanele uphathe ngokucophelela ukusetshenziswa kwazo. Amaqanda ngaphambi kokuzivocavoca kungaba, kodwa kungcono futhi kuphumelele kakhulu ukukwenza emva kwalo. Vele uqaphele iqiniso lokuthi i-egg ebilisiwe ebomvu igcwala kangcono kuneqabunga, futhi i-yolk ifakwe kangcono kwifomu eluhlaza.
Amaqanda amaqanda ngaphambi kokuqeqeshwa - umkhiqizo othandwayo phakathi kwabaqalayo "kachkov", kodwa izinzuzo zawo zigqamile kakhulu. Ukusetshenziswa kwamaprotheni kusebenza kangcono emva kokuzama komzimba ukwandisa amaprotheni synthesis, kanye nokuvuselela okusheshayo nokugcwele.