Iiprosesa ezizityebileyo ezi-6 zokunyusa ubunzima bemisipha

Umxholo

• Amaqebengwana okusebenza kwangaphambili
• 1. I-yogurt eneziqhamo ne oats
• 2. Ubisi lweCocoa kunye ne-toast
• 3. I-Banana Smoothie kunye ne-Peanut Butter
• Ukutya okulandelayo
• 1. Isandwich enepate yetyhuna
• 2. Yiba nesidlo sasemini okanye isidlo sangokuhlwa
• 3. Iiproteni omelet
• Olunye ukutya okunotye kakhulu kwiiprotein

Ukwenza ukutya okulula okunezakha mzimba ngaphambi kokuzilolonga kunye neprotein etyebileyo emva kokuzilolonga kunceda ukukhuthaza i-hypertrophy kunye nokuphucula ukulungiswa kwemicu yemisipha, ukukhawulezisa ukukhula kwabo. Esi sicwangciso kufuneka sisetyenziswe ikakhulu ngabo bafuna ukutyeba kunye nokwandisa inani lezihlunu.

Kwelinye icala, abo bafuna ukunciphisa umzimba banokusebenzisa esi sicwangciso sinye, kodwa ukutya inani elincinci lokutya ukulawula ikhalori.

Amaqebengwana okusebenza kwangaphambili

Ku-pre-workout, eyona nto ifanelekileyo kukuba nesidlo esityebileyo kwii-carbohydrate kunye neproteyini encinci okanye amafutha amnandi, anokunceda ukugcina amandla ngalo lonke ixesha lomzimba.

1. I-yogurt eneziqhamo ne oats

Umxube weyogathi kunye neziqhamo ezi-1 kunye neepunipoyi ezi-1 okanye ezi-2 ze-oats zibonelela ngesixa esifanelekileyo sekhabohayidrate kunye neeprotein zokugcina amandla ngaphambi koqeqesho. I-yogurt yendalo, umzekelo, ine-7 g yeprotheni kwiyunithi nganye, isixa esifanayo esifumaneka kwiqanda elinye.

Kulabo bafuna ukunciphisa umzimba, olona khetho lufanelekileyo kukuthatha iyogathi yendalo kuphela okanye ukuyidibanisa neziqhamo okanye i-oats, ngaphandle kokongeza yonke into kwisidlo esinye.

2. Ubisi lweCocoa kunye ne-toast

Ubisi lweCocoa kunye ne-toast yesonka esigqibeleleyo kukutya okuncinci ngaphambi kokuzilolonga, njengoko ibonelela ngeeproteni kubisi kunye nesonka iikhabhohayidrethi, eziza kubonelela ngezihlunu zakho ngamandla kulo lonke ixesha lokuzilolonga. Ukongeza, icocoa ityebile kwii-antioxidants eziza kunceda ekuvuseleleni izihlunu kunye nokuthintela iintlungu eziqatha ekubonakaleni, kwanasemva kozilolonga olunzima.

Ukwehla kobunzima, ubisi lwecocoa lwanele ukunika amandla kunye noqeqesho ebusweni. Olunye ukhetho olulungileyo kukutya ingqolowa yengqolowa kunye ne-ricotta.

3. I-Banana Smoothie kunye ne-Peanut Butter

Ukuthatha ibhanana, ubisi kunye ne-peanut butter smoothie lolunye ukhetho langaphambi kokuzilolonga olunika amandla amaninzi. Ibhotolo yamandongomane ityebile kwiiproteni, amafutha elungileyo kunye neevithamini ze-B, ezonyusa imveliso yamandla ngexesha lomzimba. Ukwenza i-caloric ngakumbi, ungongeza i-oats kwi-vitamin.

Ukwehla kobunzima lolona khetho lulungileyo kukwenza ivithamini kuphela ngobisi kunye neziqhamo, njengoko oku kunciphisa iikhalori ngelixa ugcina isixa esifanelekileyo samandla kuqeqesho. Jonga izibonelelo zebhotolo yamandongomane kunye nendlela yokuyisebenzisa.

Ukutya okulandelayo

Kwi-post-workout, inani elikhulu leeprotheyini, i-antioxidants kunye neekhalori eziqhelekileyo ziyadingeka ukukhawuleza ukubuyiswa kwemisipha kunye nokukhuthaza i-hypertrophy.

1. Isandwich enepate yetyhuna

I-pate yetyhuna kufuneka yenziwe ngokuxuba ityhuna ngomgubo okanye iyogathi yendalo, enokunongwa ngepinathi yetyuwa, i-oregano kunye ne-oli yomnquma. I-Tuna ityebile ngeprotein kunye ne-omega-3, inqatha elinentshukumo echaseneyo nokudumba kwaye inceda ukunciphisa iintlungu zemisipha.

Kuya kufuneka ukhethe ukuba usebenzise isonka sengqolowa, kwaye unokuhamba nesidlo ngeglasi yesiselo seziqhamo esingenaswekile. Ukwehlisa umzimba, isandwich yindlela elungileyo, kodwa umntu kufuneka aphephe ukusela ijusi.

2. Yiba nesidlo sasemini okanye isidlo sangokuhlwa

Isidlo sasemini okanye isidlo sangokuhlwa zilungile izidlo zasemva koqeqesho njengoko zigqityiwe kwaye zinamaxabiso amakhulu eproteni. Xa usongeza irayisi kunye neembotyi, umzekelo, ukongeza ekubeni nee-carbohydrate, olu manyano luzisa iiamino acid kunye neeproteni eziya kubuyisa ubunzima bemisipha.

Ukongeza, kwezi zidlo kulisiko ukubeka izixa ezilungileyo zenyama, yenkukhu okanye yentlanzi, nokutya okunotye kakhulu kwiproteni. Ukugcwalisa, kuya kufuneka wongeze imifuno kunye ne-drizzle yeoyile yomnquma ngaphezulu kwesaladi, eya kuthi izise amafutha amnandi kunye ne-antioxidants.

Abo bafuna ukunciphisa umzimba banokusebenzisa isaladi kunye nenyama, umzekelo, okanye isuphu yemifuno nenkukhu okanye wenze ipasta zucchini. Jonga izithuba ezi-4 zerayisi kunye ne-pasta.

3. Iiproteni omelet

Ukwenza i-omelet lukhetho olukhulu ekusebenzeni nasemva kokuzilolonga, kuba kuyakhawuleza, kugcwele iiproteni kwaye kukunika ukwanela okukhulu. Indlela elungileyo kukusebenzisa amaqanda ama-2 kwintlama, enokuqulatha amacephe e-1 okanye ama-2 e-oats ukunika amandla ngakumbi, kwaye ugcwalise ngenkuku ecoliweyo, inyama yenkomo yomhlaba okanye itshizi egalelweyo kunye nemifuno, umzekelo. Ukuhamba, unokuba nekofu kunye nobisi okanye iglasi yesiselo seziqhamo sendalo, ngaphandle kokuthambisa.

Ukwehlisa umzimba, imifuno okanye itshizi omelette lukhetho oluhle, oluhamba nekofu emnyama okanye iti engenaswekile.

Olunye ukutya okunotye kakhulu kwiiprotein

Bona kule vidiyo eminye imizekelo yokutya okune-protein kunye nendlela yokudibanisa irayisi kunye nemifuno kunye neenkozo ezahlukeneyo ukwenza owona mthombo weprotheni: