Iimbaleki ezininzi zithatha imivalo yamandla xa zilambile kancinane, kodwa akwanelanga ukuba zitye ukutya okupheleleyo. Nangona kunjalo, ezi ntlobo zemivalo zifaneleke ngakumbi ukuhlafuna ngaphambi kokuzilolonga kunokutya ngokufanelekileyo. Noko ke, leliphi elona xesha lilungileyo?
Iipesenti ezingama-75 zabantu abazityi ngexesha elifanelekileyo, kodwa banokunceda njani ekusebenzeni kwamafutha? Imivalo yamandla ihlala iphezulu kwiikhalori kunye neecarbohydrates kuneprotheyini yesiqhelo. Ngokomzekelo, ezinye zineekhalori ezingama-230 kunye ne-oats njengezithako zokuqala. I-oats ibonelela ngeecarbohydrates ezintsonkothileyo, ezithatha ixesha ukucolwa kwaye zinike umzimba amandla azinzileyo kulo lonke ixesha lokuzilolonga.
Kungcono ukuba utye i-carbohydrate eyinkimbinkimbi yamandla malunga neyure ngaphambi kokuzilolonga kuba ithatha ixesha elide ukwetyisa kune-carbohydrate elula (into eyenziwe ngomgubo omhlophe). Ukuba sisebenzisa ibha ngokukhawuleza phambi kokuzilolonga, ngokufanelekileyo into enecarbohydrates elula negaywa lula.
Kufuneka ibe yintoni ibar yamandla?
Kukho iimeko apho kunokuba kulungile ukuba ube nebhari xa ungakulungeli ukuhamba. Kuya kufuneka uqiniseke ukuba inazo zontathu iimacronutrients: iicarbohydrates, iiprotheni kunye namafutha.
Ukuba utya enye njenge-snack yasekuseni okanye emva kwemini, kufuneka ufumanise ukuba iqulethe umlinganiselo omhle we-carbohydrates, ngokufanelekileyo kunye nefiber, iprotheni, kunye namafutha ukukunceda uzive ugcwele kwaye uzinzise amanqanaba amandla kwiiyure ezimbalwa zokutya. yona.
I-snack ekuhambeni, ngokuqhelekileyo kungcono ukuba nento ephezulu kwiprotheni kunye namafutha anempilo; ezo zondlo zimbini zanelisa indlala kwaye zikugcine uzele phakathi kokutya. Ngokuqhelekileyo akukhuthazwa ukuba utye i-bar yamandla njenge-snack xa ungenzi imithambo, ngaphandle kokuba awunalo ixesha lokutya isidlo esipheleleyo. Kuloo meko, ibha inokuzisa izondlo ezithile kwinkqubo yakho ukukunika amandla azinzileyo okukufumana yonke imini.
Sikwacebisa ukuba ujonge umntu ozaziyo kwaye uyaziqonda izithako zakhe, kunezongezo ezifana ne-sweeteners eyenziweyo kunye nemixube yeoli. Intwana ye ushukela ilungile, kodwa ukuba inokwenzeka, ayisosithako sokuqala. Izinto ezithatha indawo yeswekile ezifumaneka kwiindawo ezininzi zamandla zinokonakalisa inkqubo yokwetyisa, kwaye izimuncumuncu ezenziweyo ezifumaneka kwiibhari ezineekhalori ezisezantsi ziphazamisa indlela umzimba osabela ngayo kwi-insulin yendalo kwiswekile.
Uninzi lweeswekile ezenziweyo ezisetyenziswa njengemithombo yamandla kwimivalo yamandla enziweyo kunye neegels zifaka isandla kwiingxaki zesisu, ezifana nokuqunjelwa, ukuqunjelwa, okanye indawo yokuhlambela rhoqo kwaye engathandekiyo. Kwimivalo yamandla endalo, amanqanaba aphezulu e-carbohydrates avela kwizithako ezifana neziqhamo ezomisiweyo, i-oats, kunye neenkozo ezipheleleyo. Ukuba sikhetha enye enayo fructose (iswekile yeziqhamo) kunye neglucose, siya kukwazi ukufunxa ubuninzi bamandla anokwenzeka.
Umzuzu ochanekileyo
Ukwazi ixesha lokuthatha imivalo yamandla, kufuneka sithathele ingqalelo ixesha elifanelekileyo loqeqesho lwethu.
phambi kokuzivocavoca
Uninzi lwethu luyaziqeqesha kwangentseni. Yindlela eqaqambileyo yokuqala usuku, kodwa ukwenza umthambo kwisisu esingenanto kunokukubambezela. Umzimba ugcina amafutha ngendlela ye-glycogen kwimisipha, esiya kutshisa ngexesha lokuzilolonga. Ukutya i-carbohydrates ngaphambi kokuba umthambo usebenze njenge-jump starter, inceda umzimba ukuba uqale inkqubo yokutshisa i-glycogen.
Sicebisa ukuba uthathe amafutha ngeenxa zonke Iyure ngaphambili ukusuka kwimithambo, njengoko oku kuya kunika umzimba wakho ithuba lokufunxa iicarbohydrates ukuze zisetyenziswe. Isiqingatha seyure ngaphambili nayo ingasebenza. Ukuba asikwazi kulinda ixesha elide kangako, indlela yamandla esebenza ngokukhawuleza, efana nejeli zamandla okanye ichews, inokuba lolona khetho lungcono.
Ngokubhekiselele kwinani leebha zamandla, kuxhomekeke ekubeni ixesha elide kangakanani kwaye linzima kangakanani ukuzilolonga. I-30-60 grams ye-carbohydrates kufuneka zanele iyure yobunzulu obuphakathi. Ukuzilolonga okukhaphukhaphu, singafumana imivalo ekhaphukhaphu.
Imivalo yamandla ayikuphela kwesibaso sangaphambi kokuzilolonga esinokukhetha. Ukuba sinokutya iiyure ezimbini ukuya kwezintathu phambi kokuba siphume, eminye imithombo emikhulu yamandla kunye nesondlo inokuquka isitya se-oatmeal esineziqhamo ezitsha okanye ezomisiweyo, iyogathi yeGreek enobusi kunye negranola, iqhekeza letosti enebhotolo yepecan, okanye ibhanana.
ngexesha lokuzilolonga
Iivenkile ze-glycogen zomzimba zihlala zihlala malunga nemizuzu engama-90. Ngoko nakuphi na ukuzilolonga ixesha elide kunolu (okanye ngokukodwa ukuzilolonga okuqatha), kunokwenzeka ukuba umzimba wethu uphelelwe ngamandla. Ngethamsanqa, sinokukuthintela oku ngaphambi kokuba sifike apho ngokugcina iivenkile zamandla omzimba zizele ziicarbohydrates ngexesha lokuzilolonga.
Njengomthetho oqhelekileyo, ukuba siza kuzilolonga imizuzu engama-90 okanye ngaphezulu, kufuneka sijolise ekutyeni phakathi kwe-30 kunye ne-60 yeegram zecarbohydrates ngeyure. Oku kuphantse kulingane nebha enye okanye enye enesiqingatha. Wonke umzimba wahlukile, ngoko sinokufumanisa ukuba sinokwenza kakuhle kwizinto ezincinci, okanye kufuneka sithathe ngaphezulu. Abanye abadlali bokunyamezela bafumanisa ukuba badinga ukuya kwi-90 grams ye-carbohydrates ngeyure.
Isenokubonakala iphikisana ngenxa yokuba sinogcino lwendalo olwaneleyo lwemizuzu engama-90, kodwa ukugcina oovimba bezele, kufuneka sizame ukuqalisa ukusebenzisa amandla amaninzi. emva kwemizuzu engama-20 yeseshoni kwaye emva koko ugcine ukuhamba okuzinzileyo kweecarbohydrates rhoqo kwimizuzu engama-20. Siya kudla ngaphambi kokuba silambe kwaye sisele ngaphambi kokuba sinxanelwe ukugcina ukusebenza.
emva kokuzivocavoca
Ukutya i-carbohydrates emva koqeqesho kuhlaziya iivenkile zamandla eziphelelweyo, ezikhuthaza kwaye zikhawulezise ukubuyiswa kwemisipha. Ukwenza ukubamba ukuchacha kukwathetha ukuba akunakufane kwenzeke ukuba sizive sidiniwe kwaye sixhelekile ethubeni, kwaye akunakufane kwenzeke ukuba sinqwenele ukutya okunamafutha kunye neswekile imini yonke.
Ukugcina iicarbohydrates ezisemgangathweni kukwanika umzimba wakho elona thuba lihle lokuzibuyisela kwaye uzigcine. Kwakhona kubalulekile ukusebenzisa iprotheni emva kokuzivocavoca, okunceda ukulungiswa kwemisipha. Iigram zeprotheyini oya kuyidinga ziya kuxhomekeka kubungakanani bakho kunye nokuqina kokuzivocavoca kwakho, kodwa sincoma ukutya indibaniselwano yeprotheyini yendalo kunye necarbohydrates kungekudala emva kokuzivocavoca, ngokubanzi. kwimizuzu engama-30 emva kokugqiba.