Okufanele ukudle ngaphambi nangemva kokuqeqeshwa kuyinto okufanele uyazi ukuzilungiselela kahle ngaphambi kokubhekana nesikhathi sokuqeqeshwa. Ngaphambi kokuthi uqale, udinga ukufaka izinhlobo ezithile zokudla ezikunikeza amandla owadingayo ukwazi ukufeza izinhloso zakho. Ngendlela efanayo, lokho okudlayo ngemuva kokuqeqeshwa kuzokusiza ukuthi uphinde uthole lokho okulahlekelayo ngesikhathi sokuzivocavoca umzimba.
Ukungadli noma ukungakwenzi ngokungalungile kungabeka kakhulu imiphumela oyifunayo. Ngakho-ke kufanele uqiniseke ukuthi uzivocavoca umzimba ngaphandle kokubeka impilo yakho engcupheni. Lapha sikutshela lokho ochwepheshe abancoma ukukudla ngaphambi nangemva kokuqeqeshwa.
Thatha inothi elihle futhi uma ufuna ukubona imiphumela, bhala phansi ukuthwebula kwakho koku-pre noma kokuthumela izinsuku ezimbalwa bese ubhala ukuthi uzizwa kanjani uma uthatha okunye. Ngale ndlela, wena ngokwakho uzokwazi ukubheka ukuthi ukudla okwehlukile okunconywayo kuzizwa kanjani kuwe, ngoba umzimba ngamunye nesimetabolism ngayinye kwehluke kakhulu. Ukudla kwangaphambilini kufanele kube namandla, okungasho ukuthi kufanele beqise. Ngemuva kokuqeqeshwa uzodinga kuphela umthamo ongathola ngawo izakhamzimba.
Yini okufanele udle ngaphambi kokuqeqeshwa
Ngokuya ngohlobo lokuqeqeshwa ozolwenza, umzimba wakho uzoba nezidingo eziyisisekelo zokudla okunempilo. Ama-carbohydrate aluleka kakhulu ngaphambi kokuqeqeshwa ubhanana, ubhatata, ilayisi, isinkwa, ipasta noma amazambane. Ngokuqondene namaprotheni, ungaba nokhilimu we-alimondi, amakinati noma esinye isithelo esomile, ubisi, iyogathi yamaGrikhi noma amaqanda.
- Ukuqeqeshwa kokukhuthazelaYidla isidlo esikhulu cishe amahora amabili kuya kwamathathu ngaphambi kweseshini ye-cardio. Ekudleni kufanele usebenzise ama-carbohydrate anele kanye nengxenye yamaprotheni. Cishe imizuzu eyi-10 noma eyi-15 ngaphambi kokuqala ukuqeqeshwa, ungathola isidlo ecebile ngama-carbohydrate. Futhi ungakhohlwa ukuphuza amanzi ngaphambili, ngesikhathi sokuzivocavoca nasekupheleni.
- Ukuqeqeshwa kwamandlaYidla isidlo esiqinile amahora amabili noma amathathu ngaphambi kokuqeqeshwa lapho uhlanganisa khona izingxenye ezintathu zama-carbohydrate nge-3 yamaprotheni. Ngaphambi kokuqala ukuqeqeshwa kwamandla, thatha Ukunyakaziswa kwamaprotheni oIsinongo esinamaprotheni amaningi.
Yini okufanele udle ngemuva kokuqeqeshwa
Ukudla ngemuva kokuqeqeshwa kubalulekile ukuze umzimba wakho ukwazi ukwenza inqubo yokutakula. Uma ungakwenzi, ungahlushwa ukuqina noma ubuhlungu bemisipha futhi ungakwazi ukuhamba ngokujwayelekile ngosuku olulandelayo. Lokhu kuzokuvimbela ukuthi uqhubeke nohlelo lwakho lokuzivocavoca, kepha kuzokubiza nokuthi wenze eminye imisebenzi yansuku zonke. Ukuze ululame ngemuva kokuqeqeshwa kufanele udle ngale ndlela elandelayo.
- Ukumelana noma ukuqeqeshwa kwe-cardio: Yiba nokudla okulula noma okulula okuncane cishe imizuzu engama-30 ngemuva kokuqeda isikhathi sakho se-cardio. Lesi sidlo kufanele sibe nenhlanganisela yezingxenye ezimbili zama-carbohydrate engxenyeni eyodwa yamaprotheni. Uma ukuqeqeshwa kwakho bekude, uzobe ulahlekelwe ama-electrolyte amaningi kanjalo kuzofanele uphinde uzithole ngosawoti noma iziphuzo ze-isotonic.
- Ekuqeqeshweni kokuqina kwamandla: Cishe imizuzu engama-30 ngemuva kokuphothula ukuqeqeshwa kwakho kulapho kufanele ube nokudla okuncane noma isidlo esiqukethe Izingxenye ezimbili zamaprotheni kanye ne-carbohydrate encane. Uma ufuna ukwandisa isisindo semisipha, okufanele ukwenze ukwandisa ingxenye ye-carbohydrate.
Ukudla okune-carbohydrate okufanele ukudle ngemuva kokuzivocavoca ubhanana, ama-apula, ubhatata, amantshontsho, utamatisi noma amajikijolo abomvu. Ngokuqondene nokudla kwamaprotheni, okululeka kakhulu ngamaqanda, isifuba senkukhu, inhlanzi, ubisi, iyogathi yamaGrikhi noma ukuzamazama kwamaprotheni, yize kuhlale kukuhle ukukulungiselela ngokudla kwemvelo.
Ukudla okulinganiselayo nokuphelele kuzokusiza uma kuziwa ekuhlangabezaneni nezinhloso zakho nezemidlalo. Umzimba wakho ngeke ukwazi ukusebenza uma ungawunikeli ngezakhi zomzimba ezidingekayo, ngendlela efanayo, ngeke ukwazi ukuphola uma ukuqeqeshwa sekuqedile. Nakekela impilo yakho ngaphakathi futhi uzowubona umehluko Ingaphandle lakho. Futhi ungakhohlwa ukufaka amanzi emzimbeni wakho kahle ngaphambi kokuqala, ngesikhathi sokuzivocavoca nangemva kokuqeda, kusukela lapho uqeqesha umzimba wakho ulahlekelwa ngamanzi nosawoti ongena ekusebenzeni kwezitho eziningi.