Ukuzivocavoca umzimba akusizo nje kuphela impilo, kodwa kubalo. Ukuze uzuze umzimba okhangayo futhi oqinile, udinga ukuqeda amafutha futhi ukwakhiwa kahle kwemisipha. Ngakho-ke kubalulekile hhayi kuphela ukudlala ezemidlalo, kodwa nokugcina umbuso, udle kahle futhi wazi ukuthi yini ongayidla emva kokuqeqeshwa.
Ngingadla izithelo emva kokuzivocavoca?
Izithelo zingashintsha ngokuphelele amaswidi . Ngemuva kwalokho, zihle kakhulu futhi zinempilo. Iqukethe amavithamini amaningi, okudingekayo emzimbeni wethu, ngakho-ke kufanele ibe yingxenye ebalulekile yemenyu yansuku zonke. Ikakhulukazi kufanele iqaphele abantu abathintekayo ezemidlalo.
Izithelo zingadliwa futhi kufanele zidliwe ngaphambi nangemva kokuqeqeshwa, kodwa kubalulekile ukunquma ukukhetha okulungile. Ngokwesibonelo, labo abafuna ukunciphisa umzimba, musa ukuhlukumeza amagilebhisi, ngoba liqukethe inani elikhulu lama-carbohydrate. Kungadliwa kancane nje isigamu sehora emva kokuzivocavoca.
Ukudla okunempilo emva kokuqeqesha abesifazane
Abesifazane abaningi abafuna ukunciphisa umzimba, baqale indlela eya emgomweni wabo ngokudla okunzima kanye nendlala. Khona-ke, emva kokuqeqesha okuncane kanye nemingcele yokudla, isifiso sinyamalalala futhi konke kuphela ngokudumazeka okuphelele kanye nethemba eliphukile. Yiqiniso, emva kwakho konke, emva kokuqeqeshwa okujulile umzimba udinga izakhi ukuze ubuyisele amandla asetshenzisiwe. Uma ngemuva kokuqeqesha ukuziphika ukudla, khona-ke kuyoba nobuthakathaka, isiyezi futhi isimo sengqondo esibi. Ngalo mzwa, zonke izisusa zizolahleka. Phela, ukuqeqesha nokudla okuqinile - imiqondo ngokuvamile ayifani.
Isibambiso somzimba ophihliwe kahle nesimo esihle kakhulu ukudla okulinganiselayo, okungadingeki ukuthi uphathwe njengendlela yokudla okwesikhashana. Kumele kube unomphela futhi ube yindlela yokuphila. Ngakho-ke, kusukela ekudleni kwayo okukodwa kuyadingeka ukuba ungabandakanyi okuthosiwe, okuvundiwe, okubukhali, izitsha zokubhema. Kumenyu yansuku zonke kufanele kube khona amavithamini, amaminerali, amaprotheni, ama-carbohydrates, i-fiber.
Yini ongayidla ngaphambi nangemva kokuqeqeshwa, kuncike ukuthi yisiphi isikhathi esihleliwe.
Kudla ngaphambi nangemva kokusebenza kokusa
Umsebenzi wokuqala ongokwenyama uyosiza ngokugcwele ukuba ukhokhiswe ngokujabula usuku lonke. Imizuzu engama-30 ngaphambi komsebenzi wokusa, kudingeka udle okuthile kwe-carbohydrate, ukugcina amandla omzimba, okuzosetshenziswa ekuzivocavoca. Ungadla i-apula noma ibhanana. Futhi, imizuzu eyishumi ngaphambi kwamakilasi, udinga ukuphuza ingilazi yamanzi. Ngokushesha ngemva kokuqeqeshwa, iwindi ebizwa ngokuthi i-carbohydrate iwulwa. Ngalesi sikhathi, umzimba udinga izakhi ukuze kuvuselelwe amandla asetshenzisiwe. Uma kungafiki nokudla, ukusetshenziswa kuqala kusuka emisipha, engathandeki, ngoba yonke into yokusebenza ilahlekile. Konke ukudla kuzokwenza ukubuyiswa kwamandla nezicubu zomzimba, ngakho-ke kufanele kube amaprotheni-carbohydrate. Kunconywa ukuphuza le cocktail:
- 150 g we-cottage shizi;
- isigamu sebhanana;
- 15 g uju, ushukela noma ujamu;
- 150 g kafefir, ubisi noma ijusi.
Hlanganisa zonke izithako ezingenhla ku-blender. Ungaphinde uphuze isiphuzo esikhethekile se-carbohydrate okuthiwa "Gainer". Lezi yizinketho ezimbili ezinhle kakhulu. Kodwa ungadla i-apula, i-orange noma ezinye izithelo. Kule nkathi ngisho nelekholethi kuvunyelwe. Lesi sibalo asilimazi, kodwa sizozuza kuphela futhi sibe nomoya omuhle. Into esemqoka akungayinaki ukudla kokudla emaminithini amathathu okuqala ngemva kokuzivocavoca. Ihora kufanele libe yisidlo sasekuseni esigcwele. Isibonelo, i-oatmeal noma i-porridge, i-omelette kanye nesaladi yemifino.
Yidla ngaphambi nangemva kokusebenza kokuhlwa
Ekuqeqesheni kusihlwa nakho kunezinzuzo zayo, ikakhulu kulabo abafuna ukwakha imisipha. Emva kokuzivocavoca kusihlwa, isikhathi sokulala siseduze. Imisipha isendaweni ezolile futhi ingcono kakhulu ukubuyiselwa. Amahora amabili ngaphambi kokuqeqesha kufanele kube isidlo esiphelele. Kudingeka ukhethe ukudla okuqukethe i-fiber eminingi namaprotheni. Isibonelo:
- ukolweni, ulayisi noma amazambane abilisiwe;
- inkukhu isifuba, inyama yenkomo noma inhlanzi yezinhlobo eziphansi zamafutha;
- isaladi yemifino.
Ngemuva kokuqeqesha, ungaphuza amaprotheni, ugxumeze noma udla 150-200 g we-cottage shizi.
Imikhiqizo equkethe ama-carbohydrate okusheshayo, kungcono ukungadli kusihlwa.
Ungadla kanjani emva kokuzivocavoca ukuze ulahlekelwe isisindo?
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