Nokuba yibhanana enebhotolo yamandongomane okanye ibha yeprotheyini ekhawulezayo, ungafumana ishwamshwam lakho laphambi kokuzilolonga. Kodwa into oyidlayo emva kokuzilolonga ibaluleke kakhulu njengaleyo uyidlayo ngaphambili. Ngapha koko, izihlunu zakho zidinga izondlo ezibalulekileyo, njengeprotheyini kunye neekhabhohayidrethi, ukuze zikhule kwaye zomelele.
Ukuba ufuna ukufumana okuninzi kuqeqesho lwakho kwaye uhlale unamandla kwiiseshoni zakho ezizayo zoqeqesho, uya kufuna ukuthambisa umzimba wakho ngokutya okunesondlo. Ngelishwa, oko kuthetha ukuba unokufuna ukutsiba ezinye ze-snacks zakho zasemva kokusebenza (ubuncinci ubukhulu becala). Kuphephe oku kutya emva kwenkqubo enzima yokuzalisa ngokufanelekileyo umzimba wakho kwaye ugcine inkqubo yakho yokwetyisa yonwabile.
Ukutya oku-4 (kunye neziselo) akufanele utye emva koqeqesho
Gcina iidonathi ukwenzela kamva
Ukuba uyimbaleki yasekuseni, kuyahenda ukuthatha idonathi okanye ezimbini endleleni egodukayo. Kodwa ngelishwa, ukutya okuphezulu kwiswekile kunye namafutha kungenye yezinto ezimbi kakhulu zokutya, ngakumbi emva kweseshoni yoqeqesho lwasekuseni olunzima.
Emva kokuzilolonga, eyona nto iphambili yakho kukuphembelela iseshoni yakho yokuzivocavoca elandelayo. Ngokuqinisekileyo ufuna ukufumana ezinye iicarbohydrates ezikumgangatho ophezulu kwizihlunu zakho ukuzalisa iivenkile ze-glycogen eziphelelweyo. Kodwa ukutya okunamafutha aphezulu-ewe, okubandakanya i-donuts-ngokwenene kunokunciphisa ukugaya, okuchaphazela amandla omzimba wakho wokuphula i-carbs kwi-glycogen.
Endaweni yoko, khetha imithombo embalwa ye Ukwetyisa ngokukhawuleza iicarbohydrates ezinamafutha aphantsi. Ukuba unezinyo elimnandi emva kokuzilolonga, tshintsha idonathi yakho yasekuseni ngeoatmeal kunye nebhanana (okanye nasiphi na isiqhamo osithandayo). I-oats yasebusuku yenye inketho elungileyo ukuba intsasa yakho ixakekile kwaye awunalo ixesha elaneleyo lokulungiselela isidlo sasemva kokusebenza.
Tsiba iifries
Ngelixa ungathanda i-burger post-workout, ukutsiba iifries mhlawumbi licebo elilungileyo (nangona kulungile ukuzibandakanya kubo kanye ngexeshana). Ngokuqhelekileyo, ukutya okuqhotsiweyo kuyingozi kwinkqubo yokugaya kunye nokuba kunokubangela isisu esibuhlungu kwezinye iimeko.
Kuba zifuna amandla amaninzi ukuze kwetyiswe, ukutya okuqhotsiweyo nako zinokukwenza uzive unzima, endaweni yokuzikhuthaza ngoqeqesho lwakho. Ukutya okunzima ukukuphula kunokukwenza uzive ulivila kwaye kukugcina ungaziva uhluthi kwaye uhluthe ngokukhawuleza.
Ukutya okunamafutha kunokubangela iimpawu ze gastroesophageal Reflux. Ukuba sele uqhelene ne-reflux, ukonwabela iitshiphusi zasemva kokuzilolonga kunokuzenza mandundu iimpawu.
Esikhundleni sefries yesiFrentshi, zama ukubhaka nge-yogurt yesiGrike okanye i-cottage cheese. Iitapile ebhakiweyo iya kukunika icarbohydrates ekulula ukwetyisa, i-glycogen-replenishing, ngelixa iyogathi kunye ne-cottage cheese zineprotein ethile, ezikunceda ukuba uthintele indlala kwaye uzive uhluthi.
Musa ukuvula isoda okanye ibhiya
Isithethe sakho sokusebenza emva kokusebenza singabandakanya i-soda ebandayo okanye ubhiya, kodwa akusiyo indlela efanelekileyo yokubuyisela amanzi emva kweseshoni yokubila kanzima. I-hydration eyaneleyo iyimfuneko emva koko, kodwa iziselo ziphezulu kwiswekile kwaye, kwimeko yotywala, zinokuphinda zikhuphe amanzi emzimbeni wakho.
Iziselo ezithambileyo zibonelela ngeswekile esulungekileyo ngaphandle kolunye uncedo lwezondlo, ngoko ke akufuneki kube yinto ephambili yakho emva koqeqesho.
Utywala bunokuchaphazela ukukwazi kwezihlunu zakho ukulungisa kunye nokuzihlaziya emva kokuba wenze umthambo. Ukongeza, inokucothisa ukugcinwa kwe-glycogen yomzimba wakho, enokuchaphazela amanqanaba akho amandla ngexesha lokuzilolonga kwakho okulandelayo.
Ngelixa unokuyonwabela ibhiya yokubhiyozela okanye i-soda emva kokubaleka kanye ngexesha elithile, kungcono ukuba ungazenzi ezi ziselo. Ukuba ufuna ukufaka amanzi kwakhona ngento emnandi, zama amanzi coconut. Amanzi eKhokhonathi afaka amanzi emzimbeni wakho kwaye abonelela ngee-electrolytes ngelixa ekunika ingcebiso yobumnandi.
Tsiba iiprotheyini ezicwangcisiweyo
Ngokuqinisekileyo iprotheni iyimfuneko emva kokuzivocavoca, kodwa imivalo esetyenziwe kakhulu zinokulayishwa ngezithako ezingafunwayo.
Ukongeza kwiswekile eyongeziweyo uya kuyifumana kwiibhari ezininzi, ezininzi nazo ziqulethe ii-alcohol zeswekile kunye ne-sweeteners eyenziweyo, enokubangela ukuphazamiseka kwesisu. Iiswekile ezenziweyo, kwezinye iimeko, zinokuba nefuthe le-laxative, ezibangela ukuqunjelwa, igesi, kunye nohudo. Khangela i-acesulfame potassium, i-aspartame kunye ne-sucralose kwiileyibhile.
Ukuba uthanda ukutya iiprotheyini, jonga inketho eyenziwe ngezithako ezikumgangatho ophezulu, kubandakanya iinkozo ezipheleleyo, amandongomane kunye nembewu, kunye neziqhamo ezomisiweyo. Khetha ibha eneprotheyini eninzi kodwa isezantsi kwiswekile eyongeziweyo.