Uma ulahlekelwa isisindo, kubaluleke kakhulu ukuhlanganisa izici ezimbili eziyinhloko - ukudla okunomsoco nokuzivocavoca. Ukudla okunempilo akukhona nje kuphela ukwakheka kokudla kwansuku zonke, kodwa futhi ukugcinwa kombuso omuhle. Ukushisa ngokushisa amafutha, udinga ukwazi nokuthi nini udle ngaphambi kokuqeqeshwa.
Ukudla ngaphambi kokuqeqeshwa kwesisindo
Kuyinto engathandeki kakhulu ukungena emidlalweni esiswini esingenalutho, njengoba umzimba udinga amandla, imisipha idinga ama-amino acids ukusebenza, ngaphandle kwenani elanele lezakhi ezingasetshenziselwa ukuguqula izinga lokushukela, okwenza kube namandla obuthakathaka nokungabi namandla. Izithakazelo zezemidlalo zithi kukhona isidingo ngaphambi kokuqeqesha ukunciphisa umzimba, futhi ukuze kuqiniswe imisipha.
Ukuze ulahlekelwe isisindo futhi udale ukukhululeka komzimba omuhle, kubalulekile ukucabangela izincomo ezinjalo zongcweti:
- Kubalulekile ukuhlanganisa ukudla okulungile ngaphambi nangemva kokuzivocavoca kwakho. Okubalulekile ukuthi kubalulekile ukuthi udle ngaphambi kokuqeqeshwa kwesisindo kanye nokudla okungcono.
- Ngaphambi kokuqeqeshwa, isidlo sokugcina kufanele sibe okungenani amahora amabili ngaphambi kokuqala. Ukunganaki ukudla akusizi futhi, nokudla ngokweqile noma ukudla ngokushesha ngaphambi kwezemidlalo.
- Ukukhokhiswa kwamandla ngemisebenzi esebenzayo kunikeza ukudla okulinganiselayo kwamaprotheni-carbohydrate. Uma ukuqeqesha amandla, kungcono ukunikeza okuthandayo kuma-protein, ngenkathi usebenzisa umzimba, ukuvivinya umzimba, i-pilate noma i-yoga, ukudla kufanele kube kakhulu ngama-carbohydrate. Ukudla okudliwayo kufanele kukhishwe ngaphambi kwanoma yikuphi ukuvivinya umzimba, njengoba amafutha ahlungwa isikhathi eside futhi angabangela ukuphazanyiswa kokugaya ngesikhathi sokuzikhandla ngokomzimba.
- Ngesikhathi sokuqeqesha futhi emva kokuqeqesha okwesikhashana udinga ukuyeka ukudla, kodwa kungenjalo ungapheli amanzi.
Uma ubuzwa ukuthi udinga ukudla ngaphambi kokuzivocavoca ukuze ulahlekelwe isisindo, izazi zezilwane zikukwazisa ukuthi udle konke okusanhlamvu okubhakeni, irayisi, ukolweni noma i-oats, isinkwa esinama-bran kanye ne-wholemeal, imikhiqizo yobisi, i-cottage shizi, ushizi, imifino nezithelo, izitsha zeqanda noma inyama enamafutha aphansi kanye nokuhlobisa imifino.
Yini ongayidla ngaphambi kokuqeqesha isisindo ukuze ulahlekelwe isisindo?
Ukuze uthole imithwalo yamandla enamandla, amaprotheni ayadingeka, ngoba imisipha esebenzayo idinga ama-amino acids namaprotheni. Ngaphambi kokuzivocavoca, udle izitsha ezihlukahlukene ezivela emaqanda, ama-omelets nemifino, izitsha ezinamafutha aphansi ezinkukhu noma ezinkomeni, ushizi onzima kanye nama-curd casseroles. Isikhathi esingangehora ngaphambi kokuzivocavoca, ungaphuza ingilazi ye-yogurt engenamafutha noma ukuphuza yogurt. Ngokuqinisekile ngaphansi kokuvinjelwa ngaphambi nangemva kokuqeqesha zonke izinhlobo zamaswidi nama-dessert, amafutha amaningi, izitsha zokubhema nezivunguvungu. Ukuze uthole ukuqeqeshwa okuphumelelayo, udinga ukukhuphuka kwamandla, hhayi izinkinga zebhande nokugaya.