Siyazi ukuba ukufaka amafutha ngendlela echanekileyo phambi nangexesha lokukhwela kunokwenza okanye kukwaphule indlela osebenza ngayo-akukho nto imbi njengokukhwela okuthatha ixesha elide kunokuba bekulindelwe kwaye uthandazela ukuba ufumane isikhululo segesi ukuze uchole iibhere ezingxamisekileyo phambi kokuba uwe. .
Kodwa into oyityayo emva kokusebenza ibaluleke kakhulu kuba ukufumana izondlo ezichanekileyo emva kokuzilolonga ngalo naliphi na ixesha okanye ukuqina kunokuzuza ukuchacha kwakho kunye nasemva kokusebenza.
Iicarbohydrate kunye neeprotheyini zingundoqo
Nokuba usanda kubuya kuhambo lwemizuzu engama-45 ukuze uncede ucoce ingqondo yakho okanye uhambo lweeyure ezine entabeni, iicarbohydrates kunye neprotein zezona zondlo zibalulekileyo ozidingayo ukuze uphile. Kungcono ukuba kubekho into kwinkqubo yakho phakathi kwemizuzu engama-30 kunye ne-60 emva kokuzilolonga.
Iikhabhohayidrethi zisetyenziselwa ukuzaliswa kwe-glycogen, kwaye ukuba awuthathi indawo yeekhabhu ozisebenzisileyo kukuzilolonga, unokuziva udangele, ubuthathaka, kwaye ubuhlungu kangangeeyure neentsuku ezizayo, nakuhambo lwakho olulandelayo. Iprotheni isetyenziselwa ukulungisa nokwakha izihlunu, ke ukuba awudli ngokwaneleyo emva kokuhamba ngebhayisikile, inkqubo yokubuyisela izihlunu zakho inokuphazamiseka.
Kufuneka uthathe malini?
Nangona kunjalo, ubude kunye nokuqina kwakho kudlala indima kwikhabhohayidrethi kunye neprotheyini ekufuneka uyitye. Ukuba uhambo lwakho luthathe phakathi kweyure enye ukuya kwezintathu, kuyacetyiswa ukuba utye phakathi kwe-2.7 grams kunye ne-4.5 g yeecarbohydrates ngeponti nganye yobunzima bomzimba emini. Ukuba ukuzilolonga kwakho kuthathe ngaphantsi kweyure, 1.4 ukuya kwi-2.3 g yeecarbohydrates yi isiqingatha sekhilogram yobunzima bomzimba.
Ngokumalunga nokusetyenziswa kwe iiprotheni, Kucetyiswa ukuba usasaze ukusetyenziswa imini yonke, kuba umzimba wakho unokufunxa iiprotheyini ezininzi ngexesha (malunga ne-30 grams). Abakhweli bebhayisikile abajonge ukugcina ubunzima bemisipha yabo kufuneka batye i-0.7g ukuya kwi-1.1g yeprotheyini nganye ngeponti yobunzima bomzimba ngemini yabo.
Kungcono ukuyeka ukusela amafutha okanye ifayibha ngqo emva kokuzilolonga, njengoko kunokuthintela inkqubo yokwetyisa komzimba wakho.
Ngaba ukutya into engekho mpilweni kungcono kunanto?
Masithi uyalamba xa ubuyela emotweni okanye ekhaya, kwaye awukwazi kulinda ukutya, okanye awuyi kukwazi ukuma iyure. Ngaba uye umise kwikhonkco lokuqala lokutya okubonayo ukuze ufumane ukutya?
Uphononongo luka-2015 kwi-International Journal of Sport Nutrition and Exercise Metabolism lufumene ukuba Ukutya okukhawulezayo kukaMcDonald kulungile ekubuyiseleni nasekusebenzeni emva njengokunye ukutya okulungiselelwe ezo njongo. Uphononongo luthelekisa ukutya okunje ngeetshiphusi kunye neebrown zehashi ezineentsimbi zamandla kunye neePowerBars, kwaye zalinganisa inkitha yezinto eziguquguqukayo ezinxulumene nokuchacha, ukusuka kwi-cholesterol yegazi ukuya kwisiqulatho se-glycogen kwizihlunu zamathanga kunye nokusebenza komlenze. phakathi kweendlela ezimbini zokufaka i-refueling.
Akukabikho luphononongo apho isongezelelo sorhwebo sisebenza ukodlula ukutya kokwenyani. Izongezelelo zingabonakala zinomdla kuba zinika umlinganiselo ochanekileyo we-carb-to-protein, kodwa unokufumana okufanayo kunye nokutya okungabizi kakhulu, okwenene kunye ne-carbs eyaneleyo, iprotheni kunye neekhalori. Emva kokuzilolonga ixesha elide kwaye nzima, into ingcono kunanto, logama nje ingaphezulu iphezulu kwi-carbs kunye namafutha aphantsi.
Iindawo zokutyela ezikhawulezayo ezifana nekaMcDonald's zihlala zineendlela ezinempilo ezifana nesangweji yenkukhu eyosiweyo, icala lesiqhamo, iyogathi, ubisi lwetshokholethi okanye ijusi, kwaye unokuhlala u-odola i-bun eyongezelelweyo ukwandisa ukutya kwakho kwe-carb.
Kuthekani ukuba awulambanga?
Akuqhelekanga ukuba ungaziva ufuna ukutya emva kokwenza umthambo, ngakumbi ukuba ubukhwele kwimozulu eshushu nefumileyo. Kodwa njengoko besitshilo ngaphambili, kukho into engcono kunanto, nokuba incinci.
Ulwelo lusenokuba lula ukuluthwala. Ubisi lwetshokholethi okanye a ismoothie iziqhamo kunokuba kubanda, ukuhlaziya kwaye kulula ukwetyisa. Unokonyusa iprotheni kwi-shake kunye neyoghurt yeGrike.
Kunconywa ukucwangcisa kwangaphambili okanye ukulungiselela i-snack emva kohambo, njenge-smoothie, a isandwich yebhanana kunye nebhotolo yamandongomane, okanye ugcine nje isiqhamo esitsha ekufikeleleni, ukuze uyidle kamsinya nje ukuba ubuye. Unokubakhenkceza ngobusuku obungaphambili kwaye ubashiye emotweni ukuze babe kwimeko egqibeleleyo xa ubuya.
Ezinye iingcebiso
Ukongezelela ekuthatheni ingqalelo into esimele siyidle emva kokukhwela ibhayisekile, kubalulekile ukunikela ingqalelo eminye imikhwa.
Ukucoca amanzi kubalulekile
Ukufakwa kwamanzi kwakhona kubalulekile. Ukuba ukuzilolonga bekulula kwaye ngaphantsi kwemizuzu engama-90, ukusela ibhotile yamanzi engama-500ml okanye isiselo se-electrolyte kufanele kube sanele ukubuyisela amanzi emanzini.
Kodwa ukuba ibiyiseshoni ende okanye eqatha, siya kuzama ukutshintsha i-100-150% yolwelo olulahlekileyo ngokubila kwiyure enye ukuya kwezine zokuphuma kwibhayisekile. Olu lwazi lunokwaziwa ukuba siyazilinganisa ngaphambi nasemva.
Yidla iikhalori ezifanelekileyo
Ukuze siqhubeke sichacha, sifanele sitye isidlo esikhulu kwiiyure ezimbini zoqeqesho. Esi sidlo sibalulekile kumzimba ukuba uzalise iivenkile zecarbohydrate ezisetyenziswa ngexesha lokuzilolonga kwaye zibonelela ngeeamino acids kunye namafutha ukunceda ukwakha kunye nokulungisa izihlunu.
Ezinye iingcamango zokutya zinokuba yiprotheyini ebhityileyo njengamaqanda, inkukhu, ityhuna, okanye i-tofu kunye ne-carbohydrates enzima njenge-pasta, irayisi, okanye i-sweet potato, kunye namafutha athile (iavokhado).
Nangona kunjalo, ukukhawulezisa ukuchacha ngokwenene, kukho ubungqina bokuba kungcono ukutya kancinci kwaye rhoqo. Abanye abadlali be-elite bakhetha ukutya inxalenye encinci yeprotheyini kunye ne-carbohydrate nganye kwiiyure ezimbini ukuya kwezintathu emva kweseshoni yoqeqesho, ngakumbi ukuba babuyela ekuqeqesheni kamva emini. Bangaqhubeka nale pateni iiyure ezintandathu.
Ukuphucula ukuchacha
Kunye nesicwangciso sokutya okuqeqeshekileyo, ukulala, aphule kunye wolula zikwabalulekile ekuchacheni. Kodwa ezinye iindlela zobugcisa zifanelekile ukuba ziqwalaselwe ngokunjalo.
Izongezo ezifana Omega 3 kunye neTart Cherry Juice zindlela ezintsha zokubuyisela ezenzelwe ukunceda ukunciphisa ukuvuvukala kwemisipha kunye ne-DOMS eyoyikisayo (i-Delayed Start Muscle Fatigue).
Olunye uphando lukhomba kwindlela yomntu ngamnye. Ngapha koko, abakhweli beebhayisikile babini bayafana. Iimpawu zebhayoloji zizalathi zebhayoloji ezinokulinganiswa ukwenza umfanekiso wemeko yebhayoloji yomntu. Banokukhanyisa kwisondlo somntu, isimo se-hydration, imeko yemisipha, kunye nomngcipheko wokulimala onokuthi uvumele iimbaleki ukuba zilungelelanise ukuchacha kwazo ukuze zihambelane neemfuno zabo.