Siyazi ukuthi ukufaka uphethiloli ngendlela efanele ngaphambi naphakathi kokugibela kungakwenza noma kuphazamise ukusebenza kwakho - ayikho into embi njengokugibela okuthatha isikhathi eside kunokulindelekile futhi sithandazela ukuthi uthole igalaji likaphethiloli ukuze ucoshe amabhere. .
Kodwa lokho okudlayo ngemva kokuzivocavoca kubaluleke kakhulu ngoba ukuthola imisoco efanele ngemva kokujima kwanoma yisiphi isikhathi noma ukuqina kungazuzisa ukululama kwakho ngisho nangemuva kokujima.
Ama-carbohydrate namaprotheni ayisihluthulelo
Kungakhathaliseki ukuthi usanda kubuya ohambweni lwemizuzu engama-45 ukuze usize ukusula ingqondo yakho noma uhambo oluthatha amahora amane lokuhamba entabeni, ama-carbohydrate namaprotheni kuyimisoco ebaluleke kakhulu oyidingayo ukuze ululame. Kungcono ukuthi ube nokuthile ohlelweni lwakho phakathi kwemizuzu engama-30 nengama-60 ngemuva kokuzivocavoca.
Ama-carbohydrate asetshenziswa ukugcwala kwe-glycogen, futhi uma ungawashintshi ama-carbs owasebenzise lapho uzivocavoca, ungase uzizwe uvilapha, ubuthakathaka, futhi ubuhlungu amahora nezinsuku ezizayo, ngisho nalapho uhamba ngokulandelayo. Iprotheni isetshenziselwa ukulungisa nokwakha imisipha, ngakho-ke uma ungadli ngokwanele ngemva kokuhamba ngebhayisikili, inqubo yokululama yemisipha yakho ingavinjelwa.
Kufanele uthathe malini?
Kodwa-ke, ubude nokuqina kwakho kudlala indima ekutheni udinga ama-carbohydrate namaprotheni angakanani. Uma uhambo lwakho luthathe phakathi kwehora elilodwa namathathu, kuyanconywa ukuthi udle phakathi kuka-2.7 amagremu no-4.5 g wamacarbohydrate ngekhilogremu ngayinye yesisindo somzimba phakathi nosuku. Uma ukuzivocavoca kwakho kuthathe isikhathi esingaphansi kwehora, 1.4 kuya ku-2.3 g wama-carbohydrate por ingxenye yekhilogremu yesisindo somzimba.
Mayelana nokusetshenziswa kwe amaprotheni, Kunconywa ukuthi kusatshalaliswe ukusetshenziswa usuku lonke, ngoba umzimba wakho ungamunca amaprotheni amaningi ngesikhathi (cishe amagremu angama-30). Abagibeli bamabhayisikili abahlose ukulondoloza imisipha yabo kufanele badle u-0.7g kuya ku-1.1g wamaprotheni ngekhilogremu ngayinye yesisindo somzimba phakathi nosuku lwabo.
Kungcono ukuyeka ukuthatha amafutha noma i-fiber ngqo ngemva kokuzivocavoca, njengoba kungaphazamisa inqubo yokugaya umzimba wakho.
Ingabe ukudla okuthile okungenampilo kungcono kunalutho?
Ake sithi ubulawa indlala lapho ubuyela emotweni noma ekhaya, futhi awukwazi ukulinda ukudla, noma ngeke ukwazi ukuma ihora. Ingabe uyema lapho kuqala ukudla okusheshayo okubonayo ukuze nje uthole ukudla?
Ucwaningo lwango-2015 ku-International Journal of Sport Nutrition and Exercise Metabolism lwathola ukuthi Ukudla okusheshayo kukaMcDonald kuhle kakhulu ekululameni nasekusebenzeni kokuthunyelwe njengokunye ukudla okuhloselwe lezo zinhloso. Ucwaningo luqhathanise ukudla okufana nama-chips nama-hash brown anezinsimbi zamandla nama-PowerBars, futhi lalinganisa inqwaba yezinto eziguquguqukayo ezihlobene nokululama, kusukela ku-cholesterol yegazi kuya kokuqukethwe kwe-glycogen emisipha yethanga nokusebenza komlenze. kuhlolwe ngewashi, futhi akukwazanga ukuthola umehluko omkhulu. phakathi kwezindlela ezimbili zokugcwalisa amafutha.
Okwamanje alukho ucwaningo lapho isithasiselo sezentengiselwano sisebenza kahle kunokudla kwangempela. Izithasiselo zingase zibonakale zihlaba umxhwele ngoba zinikeza isilinganiso esinembile se-carb-to-protein, kodwa ungathola okufanayo ngokudla okungabizi, kwangempela okunama-carbs anele, amaprotheni, nama-calories. Ngemuva kokuzivocavoca isikhathi eside futhi kanzima, kukhona okungcono kunalutho, inqobo nje uma kungaphezulu ama-carbohydrate amaningi futhi aphansi ngamafutha.
Izindawo zokudlela ezisheshayo ezifana ne-McDonald's zivame ukuba nezinketho ezinempilo njengesemishi yenkukhu eyosiwe, uhlangothi lwesithelo, iyogathi, ubisi lukashokholethi noma ijusi, futhi ungakwazi uku-oda ibhanisi elengeziwe ukuze ukhulise ukudla kwakho kwe-carb.
Kuthiwani uma ungalambile?
Akuvamile ukuthi ungakuthandi ukudla ngemva kokuzivocavoca, ikakhulukazi uma kade ugibele esimweni sezulu esishisayo nesinomswakama. Kodwa njengoba sishilo ngaphambili, kukhona okungcono kunalutho, noma kukuncane.
Uketshezi kungase kube lula ukuluthwala. Ubisi lukashokoledi noma a ubushelelezi zezithelo zingabanda, ziqabule futhi zigayeke kalula. Ungakwazi ngisho nokukhulisa amaprotheni ekuxubeni nge-yogurt ethile yesiGreki.
Kunconywa ukuhlela kusengaphambili noma ukulungisa ukudla okulula ngemva kohambo, njenge-smoothie, a isemishi kabhanana nebhotela lamantongomane, noma ugcine nje izithelo ezintsha efinyelelekayo, ukuze ukwazi ukukudla ngokushesha nje lapho ubuya. Ungaze uzifake emakhazeni ngayizolo futhi uzishiye emotweni ukuze zibe sesimweni esihle kakhulu uma ubuya.
Amanye amathiphu
Ngaphezu kokucabangela lokho okufanele sikudle ngemva kokugibela ibhayisikili, kubalulekile ukunaka eminye imikhuba.
Ukufakelwa kwamanzi kubalulekile
I-hydration nayo ibalulekile. Uma ukujima bekulula futhi kungaphansi kwemizuzu engama-90, ukuphuza ibhodlela lamanzi elingu-500ml noma isiphuzo se-electrolyte kufanele kwanele ukubuyisela amanzi emanzini.
Kodwa uma bekuyiseshini ende noma eqinile, sizozama ukushintsha u-100-150% woketshezi olulahleke ngomjuluko phakathi nehora elilodwa kuya kwamane ukwehla ebhayisikilini. Lolu lwazi lungaziwa uma sizikala ngaphambi nangemuva.
Yidla ama-calories afanele
Ukuze siqhubeke silulama, kufanele sidle ukudla okukhudlwana phakathi namahora amabili okuqeqeshwa. Lokhu kudla kubalulekile ukuze umzimba ugcwalise izitolo zama-carbohydrate ezisetshenziswa ngesikhathi sokuzivocavoca futhi uhlinzeka ngama-amino acid namafutha ukusiza ukwakha nokulungisa imisipha.
Eminye imibono yokudla ingase ibe amaprotheni amancane njengamaqanda, inkukhu, i-tuna, noma i-tofu kanye nama-carbohydrate ayinkimbinkimbi afana ne-whole-grain pasta, irayisi, noma ubhatata, namafutha athile (ukwatapheya).
Nokho, ukusheshisa ukululama ngempela, kunobunye ubufakazi bokuthi kungcono ukudla kancane futhi kaningi. Abanye abasubathi be-elite bakhetha ukudla ingxenye encane yamaprotheni nama-carbohydrate njalo emahoreni amabili kuya kwamathathu ngemva kweseshini yokuqeqeshwa, ikakhulukazi uma bebuyela ekuqeqesheni kamuva emini. Bangakwazi ukuqhubeka nale phethini amahora ayisithupha.
Ithuthukisa ukutakula
Kanye nesu lokudla okunempilo, ukulala, ukuphuka futhi i elula zibalulekile nasekululameni. Kodwa amanye amasu afanele ukucatshangelwa futhi.
Izithasiselo ezifana Omega 3 kanye ne-Tart Cherry Juice izindlela zokululama ezintsha eziklanyelwe ukusiza ukunciphisa ukuvuvukala kwemisipha kanye ne-DOMS esabekayo (Ukukhathala Kokuqala Kwemisipha).
Olunye ucwaningo lukhomba indlela yomuntu ngamunye. Phela abekho abagibeli bamabhayisikili ababili abafanayo. Ama-Biomarker ayizinkomba zebhayoloji ezingakalwa ukuze kwakhiwe isithombe sesimo sebhayoloji yomuntu. Bangakwazi ukukhanyisela ukudla komuntu ngamunye, isimo sokugeleza kwamanzi, isimo semisipha, nobungozi obungase buvumele abasubathi ukuba balungise ukululama kwabo ukuze kuhambisane nezidingo zabo ngabanye.