Abasubathi abaningi bathatha imigoqo yamandla lapho belambile kancane, kodwa akwanele ukudla ukudla okugcwele. Kodwa-ke, lezi zinhlobo zamabha ngokuvamile zilungele ukuhlafunwa ngaphambi kokujima kunokudla ngendlela efanele. Nokho, yisiphi isikhathi esingcono kakhulu?
Amaphesenti angama-75 abantu awawadli ngesikhathi esifanele, kodwa angasiza kanjani ngempela ukusebenzisa uphethiloli? Amabha wamandla ngokuvamile aphezulu ngamakhalori nama-carbohydrate kunebha yamaprotheni evamile. Isibonelo, amanye anama-calories angu-230 ane-oats njengezithako zokuqala. Ama-oats ahlinzeka ngama-carbohydrate ayinkimbinkimbi, athatha isikhathi ukugaya futhi anikeze umzimba amandla aqhubekayo kukho konke ukuzivocavoca kwakho.
Kungcono ukudla ukudla okune-carbohydrate eyinkimbinkimbi cishe ihora ngaphambi kokuzivocavoca ngoba kuthatha isikhathi eside ukugaya kune-carbohydrate elula (into eyenziwe ngofulawa omhlophe). Uma sidla ibha ngokushesha ngaphambi kokujima, into enhle enamacarbohydrate alula futhi agayeka kalula.
Yini okufanele ibe ne-energy bar?
Kunezimo ezithile lapho kungase kulunge khona ukuba nendawo yokuphuzela utshwala uma ungakulungeli ukuhamba ngezinyawo. Kufanele uqiniseke ukuthi inawo womathathu ama-macronutrients: ama-carbohydrate, amaprotheni namafutha.
Uma udla eyodwa njengesidlo sasekuseni noma santambama, kufanele uthole ukuthi iqukethe isilinganiso esihle samacarbohydrates, ngokufanelekile nge-fiber, amaprotheni, namafutha ukukusiza uzizwe ugcwele futhi uzinze amazinga wamandla phakathi namahora ambalwa okudla. yona.
Ukuze uthole ama-snacks usohambeni, ngokuvamile kungcono kakhulu ukuba nokuthile okuphakeme ngamaprotheni namafutha anempilo; lezo zakhi ezimbili zomsoco ziqeda indlala futhi zikugcine usuthi phakathi kokudla. Ngokuvamile akunconywa ukudla ibha yamandla njengokudla okulula lapho ungazivocavoci, ngaphandle kwalapho ungenaso isikhathi sokudla ukudla okugcwele. Kuleso simo, ibha ingangenisa imisoco ethile ohlelweni lwakho ukuze ikunikeze amandla aqhubekayo okukuqeda usuku lonke.
Siphinde sikweluleke ukuthi ubheke lowo ozaziyo futhi uziqonda izithako zakhe, kunezithasiselo ezifana nama-sweeteners okwenziwa kanye nemixube kawoyela. Kancane kwe ushukela kuhle, kodwa uma kungenzeka, akusona isithako sokuqala. Izinto ezithatha indawo zikashukela ezitholakala ezindaweni eziningi zamandla zingadala umonakalo ohlelweni lokugaya ukudla, futhi izinto ezinoshukela zokwenziwa ezitholakala kumabha anekhalori ephansi ziphazamisa ukusabela kwe-insulin yemvelo komzimba kushukela.
Ushukela omningi okhiqizwayo osetshenziswa njengemithombo yamandla kumabha wokwenziwa wamandla namajeli unomthelela ezinkingeni zesisu, njengokuqunjelwa, ukuqunjelwa, noma izindawo zokugezela ezivamile nezingemnandi. Emigodleni yamandla emvelo, amazinga aphezulu ama-carbohydrate avela ezithakweni ezinjengesithelo esomisiwe, i-oats, nezinhlamvu eziphelele. Uma sikhetha onakho fructose (ushukela wesithelo) kanye neglucose, sizokwazi ukumunca inani eliphezulu lamandla esingakhona.
Isikhathi esifanele
Ukuze sazi ukuthi kufanele sithathe nini imigoqo yamandla, kufanele sicabangele isikhathi esifanele sokuqeqeshwa kwethu.
ngaphambi kokuzivocavoca
Abaningi bethu baziqeqesha ekuseni kakhulu. Kuyindlela ehlakaniphile yokuqala usuku, kodwa ukuvivinya umzimba ngaphandle kwesisu kungase kukubambezele. Umzimba ugcina uphethiloli ngendlela ye-glycogen emisipheni, esizoyishisa ngesikhathi sokuzivocavoca. Ukudla ama-carbohydrate ngaphambi kokuzivocavoca kusebenza njengesiqalo, kusiza umzimba ukuthi uqale inqubo yokushiswa kwe-glycogen.
Sincoma ukuhamba nophethiloli nxazonke Ihora ngaphambili ekuzivocavoca, njengoba lokhu kuzonikeza umzimba wakho ithuba lokumunca ama-carbohydrate ukuze asetshenziswe. Ingxenye yehora ngaphambili nayo izosebenza. Uma singakwazi ukulinda isikhathi eside kangako, uhlobo lwamandla olusebenza ngokushesha, njengamajeli wamandla noma ukuhlafuna, kungaba inketho engcono.
Mayelana nenani lamabha wamandla, kuya ngokuthi ukujima kuzoba isikhathi esingakanani futhi kukhandla kangakanani. 30-60 amagremu carbohydrate kufanele zanele ihora lokushuba okusesilinganisweni. Ngokuzivocavoca okulula, singathola amabha alula.
Amabha kagesi akuwona kuphela uphethiloli wangaphambi kokujima esingawukhetha. Uma singadla amahora amabili kuya kwamathathu ngaphambi kokuba siphume, eminye imithombo emikhulu yamandla nokudla ingase ihlanganise indishi ye-oatmeal enezithelo ezintsha noma ezomisiwe, iyogathi yesiGreki enoju negranola, ucezu lwesithoso esinebhotela le-pecan, noma ubhanana.
ngesikhathi sokuzivocavoca
Izitolo ze-glycogen zomzimba ngokuvamile zizohlala cishe imizuzu engama-90. Ngakho-ke kunoma yikuphi ukuvivinya umzimba okude kunalokhu (noma ukujima okukhulu kakhulu), kungenzeka ukuthi umzimba wethu ulahlekelwe amandla. Ngenhlanhla, singakuvimbela lokhu ngaphambi kokuba sifike lapho ngokugcina izitolo zamandla omzimba zigcwele ama-carbohydrate ngesikhathi sokuzivocavoca.
Njengomthetho ojwayelekile, uma sizojima imizuzu engu-90 noma ngaphezulu, kufanele sihlose ukudla phakathi kwamagremu angu-30 no-60 wamacarbohydrate ngehora. Lokhu kucishe kulingane nebha eyodwa noma eyodwa nohhafu. Wonke umzimba uhlukile, ngakho-ke singathola ukuthi singenza kahle kokuncane, noma ukuthi sidinga ukuthatha okwengeziwe. Abanye abasubathi bokukhuthazela bathola ukuthi badinga amagremu angama-90 wama-carbohydrate ngehora.
Kungase kubonakale kungenangqondo ngoba sinemithombo yemvelo eyanele imizuzu engu-90, kodwa ukuze sigcine izinqolobane zigcwele, kufanele sizame ukuqala ukusebenzisa amandla amaningi. ngemva kwemizuzu engu-20 bese ugcina ukugeleza okuqhubekayo kwama-carbohydrate njalo ngemizuzu engama-20. Sizodla ngaphambi kokuba silambe futhi siphuze ngaphambi kokuba somele ukugcina ukusebenza.
ngemva kokuzivocavoca
Ukudla ama-carbohydrate ngemuva kokuqeqeshwa kuvuselela izitolo zamandla aphelile, okukhuthaza futhi kusheshise ukululama kwemisipha. Ukusheshisa ukululama futhi kusho ukuthi mancane amathuba okuthi sizizwe sikhathele futhi sihlanya ngokuhamba kwesikhathi, futhi mancane amathuba okuba sifise ukudla okulula okunamafutha nokudla okunoshukela usuku lonke.
Ukugcina ama-carbohydrate ekhwalithi futhi kunikeza umzimba wakho ithuba elingcono kakhulu lokuzivuselela nokuzinakekela. Kubalulekile futhi ukudla amaprotheni ngemva kokuzivocavoca, okusiza ekulungiseni imisipha. Amagremu amaprotheni ozowadinga azoncika kusayizi wakho kanye nokuqina kokuzivocavoca kwakho, kodwa sincoma ukuthi udle inhlanganisela yamaprotheni emvelo nama-carbohydrates ngemva nje kokuzivocavoca, ngokuvamile. kungakapheli imizuzu engama-30 ngemuva kokuqeda.