Yintoni oza kuyitya ngaphambi nasemva koqeqesho yinto ekufuneka uyazi ukulungiselela ngokuchanekileyo ngaphambi kokujongana neseshoni yoqeqesho. Ngaphambi kokuba uqale, kufuneka ungenise iintlobo ezithile zokutya ezikunika amandla owadingayo ukwazi ukufikelela kwiinjongo zakho. Kwangokunjalo, into oyityayo emva koqeqesho iya kukunceda uphinde ufumane okuphulukileyo ngexesha lokuzilolonga.
Ukungatyi okanye ukungakwenzi ngokungalunganga kunokuba nemeko yeziphumo ozifunayo. Ke kuya kufuneka uqiniseke ukuba uyazilolonga ngaphandle kokubeka impilo yakho emngciphekweni. Apha sixelela ukuba zeziphi iingcebiso kwiingcali zokutya ngaphambi nasemva koqeqesho.
Thatha inqaku elifanelekileyo kwaye ukuba ufuna ukubona iziphumo, bhala i-pre yakho okanye uthumele umthambo uthabathe iintsuku ezininzi kwaye uqaphele indlela oziva ngayo xa uthatha enye nenye. Ngale ndlela, wena ngokwakho uya kuba nakho ukubona indlela oziva ngayo ukutya okwahlukileyo okucetyiswayo, kuba umzimba ngamnye kunye nemetabolism nganye yahlukile kakhulu. Izidlo zangaphambili kufuneka zibe namandla, oko akuthethi ukuba kufuneka babe ngaphezulu. Emva koqeqesho uyakudinga i-snack onokufumana ngayo izondlo.
Yintoni oza kuyitya ngaphambi koqeqesho
Kuxhomekeke kuhlobo loqeqesho oza kulwenza, umzimba wakho uya kuba neemfuno ezingundoqo zesondlo. Ezona carbohydrate zicetyiswayo ngaphambi koqeqesho ibhanana, ibhatata, irayisi, isonka, ipasta okanye iitapile. Ngokubhekisele kwiiproteni, unokufumana i-almond cream, ipeanut okanye nasiphi na esinye isiqhamo esomileyo, ubisi, iyogathi yamaGrike okanye amaqanda.
- Uqeqesho lokunyamezelaYitya isidlo esikhulu malunga neeyure ezimbini ukuya kwezintathu ngaphambi kweseshoni ye-cardio. Ekutyeni kufuneka utye ngokwaneleyo ii-carbohydrate kunye nenxalenye yeprotheni. Malunga nemizuzu eli-10 okanye eli-15 ngaphambi kokuba uqalise uqeqesho, unokufumana izimuncumuncu ityebile kwiicarbohydrate. Kwaye ungalibali ukusela amanzi ngaphambili, ngexesha lokuzilolonga nasekupheleni.
- Kuqeqesho lwamandlaYitya isidlo esomeleleyo malunga neeyure ezimbini okanye ezintathu phambi koqeqesho apho udibanisa khona iinxalenye ezi-3 zeecarbohydrate zokwenza iprotein enye. Ngaphambi kokuba uqale uqeqesho lwakho lwamandla, thabatha Iprotheni inyikima okanyen umthamo kunye nomxholo ophezulu weprotheni.
Yintoni oza kuyitya emva koqeqesho
Ukutya emva koqeqesho kubalulekile ukuze umzimba wakho ukwazi ukwenza inkqubo yokubuyisela kwimeko yesiqhelo. Ukuba akwenzi njalo, unokufumana ubunzima bokuqina okanye iintlungu zemisipha kwaye ungabi nakho ukuhamba ngesiqhelo ngosuku olulandelayo. Oku kuya kukuthintela ekuqhubekeni nesicwangciso sakho sokuzilolonga, kodwa kuyakuhlawula neendleko zokwenza nayiphi na eminye imisebenzi yemihla ngemihla. Ukufumana kwakhona emva koqeqesho kufuneka utye ngolu hlobo lulandelayo.
- Ukuxhathisa okanye uqeqesho lwe-cardio: Yiba neqebengwana okanye i-snack encinci malunga nemizuzu engama-30 emva kokugqiba iseshoni ye-cardio. Esi sidlo kufuneka siqulathe indibaniselwano yamalungu amabini eecarbohydrate kwindawo enye yeprotein. Ukuba uqeqesho lwakho lude, uya kuphulukana nee-electrolyte ezininzi Kuya kufuneka uphinde uzifumane ngetyuwa okanye ngeesotonic.
- Kuqeqesho lwamandlaMalunga nemizuzu engama-30 emva kokugqiba uqeqesho kuxa kufuneka utye kancinci okanye wenze i-snack Iinxalenye ezi-2 zeprotein kunye ne-carbohydrate encinci. Ukuba into oyifunayo kukunyusa ubunzima bemisipha, into ekufuneka uyenzile kukunyusa inxenye yeecarbohydrate.
Ukutya okune-carbohydrate okuninzi okutyayo emva kokuzilolonga iibhanana, ii-apile, iitapile, iichickpeas, iitumato okanye amaqunube abomvu. Ngokuphathelele ekutyeni kweeprotein, olona cebiso luphambili ngamaqanda, ibele lenkukhu, intlanzi, ubisi, iyogathi yamaGrike okanye iprotein shake, nangona ihlala ikulungiselela ngokutya kwendalo.
Ukutya okufanelekileyo kunye nokugqibeleleyo kuya kukunceda xa kufikwa kwiinjongo zakho kunye nomdlalo. Umzimba wakho awuyi kuba nakho ukwenza ukuba awuzukubonelela ngezakhamzimba eziyimfuneko, ngendlela efanayo, awuzukukwazi ukubuyela kwimeko yesiqhelo xa uqeqesho sele lugqityiwe. Khathalela impilo yakho ngaphakathi kwaye uya kuwubona umohluko ngaphandle. Kwaye ungalibali ukufaka amanzi emzimbeni wakho ngokuchanekileyo ngaphambi kokuqala, ngexesha lokuzilolonga nasemva kokuba ugqibile, ukusukela xa uqeqesha umzimba wakho uphulukana namanzi kunye neetyuwa ezingenelela ekusebenzeni kwamalungu amaninzi.