Kungakhathaliseki ukuthi ubhanana onebhotela lamantongomane noma ibha yephrotheni esheshayo, ungaba nesnakhi sakho sangaphambi kokujima. Kodwa lokho okudlayo ngemva kokuzivocavoca kubaluleke kakhulu njengalokho okudla ngaphambili. Phela, imisipha yakho idinga imisoco ebalulekile, njengamaprotheni nama-carbohydrate, ukuze ikhule ibe mikhulu futhi ibe namandla.
Uma ufuna ukuthola okuningi ekuzilolongeni kwakho futhi uhlale unomdlandla ngezikhathi zakho zokuqeqesha ezizayo, uzofuna ukufutha umzimba wakho ngokudla okunomsoco. Ngeshwa, lokho kusho ukuthi ungase udinge ukweqa ezinye zokudla okulula kwakho kwangemva kokujima (okungenani ingxenye enkulu). Gwema lokhu kudla ngemva kwenqubo enzima ukuze ugcwalise kahle umzimba wakho futhi ugcine isimiso sakho sokugaya sijabule.
4 ukudla (neziphuzo) okungafanele ukudle ngemva kokuqeqeshwa
Londoloza ama-donuts ukuze uwasebenzise kamuva
Uma ungumgijimi wasekuseni kakhulu, kuyakulinga ukuthi ucoshe idonadi noma amabili endleleni eya ekhaya. Kodwa ngeshwa, ukudla okunoshukela namafutha amaningi kungenye yezinto ezimbi kakhulu zokudla, ikakhulukazi ngemva kweseshini yokuqeqesha ekuseni enzima.
Ngemuva kokuzivocavoca, okubalulekile kwakho okuphezulu kubhebhezela iseshini yakho elandelayo yokuzivocavoca. Nakanjani ufuna ukuthola okuthile high quality carbohydrate emisipha yakho ukuze ugcwalise izitolo ze-glycogen eseziphelile. Kodwa ukudla okunamafutha amaningi—yebo, okuhlanganisa nama-donuts—empeleni kunganciphisa ukugaya, okuthinta ikhono lomzimba wakho lokudiliza ama-carbohydrate abe yi-glycogen.
Kunalokho, khetha imithombo embalwa ye ama-carbohydrate agayeka ngokushesha anamafutha amancane. Uma unezinyo elimnandi ngemva kokujima, shintsha idonathi yakho yasekuseni uthole i-oatmeal kanye nobhanana (noma yisiphi isithelo osithandayo). I-Oats yasebusuku enye inketho enhle uma ukusa kwakho kumatasa futhi ungenaso isikhathi esanele sokulungisa ukudla kwangemva kokujima.
Yeqa athosiwe
Nakuba ungase uthande i-burger post-Workout, ukweqa ama-fries cishe kuwumqondo omuhle (nakuba kulungile ukuzitika kuwo kanye ngesikhathi, futhi). Ngokuvamile, ukudla okuthosiwe kuyingozi ohlelweni lokugaya ukudla ngisho kungabangela ubuhlungu besisu kwezinye izimo.
Ngoba zidinga amandla amaningi ukuze zigaye, nokudla okuthosiwe nakho bangakwenza uzizwe usindwa, esikhundleni sokuzinika amandla ngokuqeqeshwa kwakho. Ukudla okunzima ukukuphula kungakwenza uzizwe uvilapha futhi kukugcina ungazizwa usuthi futhi usuthi ngokushesha.
Ukudla okunamafutha nakho kungabangela izimpawu ze gastroesophageal Reflux. Uma usuvele uthambekele ekubeni ne-reflux, ukujabulela ama-chips angemuva kokujima kungandisa izimpawu.
Esikhundleni samafrimu aseFrance, zama ukuwabhaka nge-yogurt yesiGreki noma i-cottage shizi. Izambane elibhakiwe lizokunikeza amakhabhohayidrethi agaywe kalula, agcwalisa i-glycogen, kuyilapho iyogathi ne-cottage shizi kuqukethe amaprotheni, okukusiza ukuthi unqande indlala futhi uzizwe ugcwele.
Ungavuli i-soda noma ubhiya
Umkhuba wakho wangemva kokusebenza ungafaka i-soda ebandayo noma ubhiya, kodwa akuyona indlela engcono kakhulu yokubuyisela amanzi ngemuva kweseshini yokujuluka kanzima. I-hydration eyanele iyadingeka ngemva kwalokho, kodwa iziphuzo zinoshukela omningi futhi, esimweni sotshwala, zingase zinciphise amanzi emzimbeni wakho.
Iziphuzo ezibandayo zinikeza ushukela omsulwa ngaphandle kwenzuzo yokudla okunempilo, ngakho akumele kube yinto ehamba phambili yakho ngemuva kokuqeqeshwa.
Utshwala bungase buthinte ikhono lemisipha yakho lokulungisa nokuvuselela ngemva kokuzivocavoca. Ukwengeza, kunganciphisa ukugcinwa kwe-glycogen emzimbeni wakho, okungase kuthinte amazinga akho wamandla phakathi nokujima kwakho okulandelayo.
Nakuba ungakwazi ngempela ukujabulela ubhiya wokugubha noma i-soda ngemva kokugijima kanye ngesikhathi, kungcono kakhulu ukungenzi lezi ziphuzo zibe umkhuba. Uma ufuna ukubuyisela amanzi emanzini ngokuthile okunambithekayo, zama lokhu amanzi kakhukhunathi. Amanzi kakhukhunathi afaka amanzi emzimbeni wakho futhi anikeze ama-electrolyte ngenkathi ekunikeza inhlansi yobumnandi.
Yeqa amabha amaprotheni acutshunguliwe
Yebo amaprotheni ayadingeka ngemva kokuzivocavoca, kodwa amabha acutshungulwe kakhulu zingalayishwa izithako ezingafuneki.
Ngaphezu koshukela owengeziwe ozowuthola kumabha amaningi, amaningi nawo aqukethe ushukela kanye nama-sweeteners okwenziwa, okungase kubangele isisu. Ushukela wokwenziwa, kwezinye izimo, ungaba nomphumela wokulambisa, ubangele ukuqunjelwa, igesi, nesifo sohudo. Sesha i-acesulfame potassium, i-aspartame ne-sucralose kumalebula.
Uma uthanda ukudla ama-protein bars, bheka inketho eyakhiwe ngezithako eziphelele zekhwalithi ephezulu, okuhlanganisa okusanhlamvu, amantongomane nembewu, nezithelo ezomisiwe. Khetha ibha enamaprotheni amaningi kodwa futhi incane ngoshukela owengeziwe.