Ukutya okunempilo ukwenza imisebenzi yomzimba

Umxholo

• 1. Phambi koqeqesho -ngenisa ii-carbohydrate
• 2. Emva koqeqesho - ukutya iiprotein
• Funda kwakhona:

Ukutya okusempilweni ukwenza imisebenzi yomzimba kufuneka kuthathelwe ingqalelo uhlobo kunye nokuqina kwimbaleki yomzimba kunye nenjongo yokwehla kunye neenyembezi.

Nangona kunjalo, ngokubanzi, ngaphambi koqeqesho, ukhetho kufuneka lunikezwe kwiicarbohydrate ezinesalathiso esisezantsi se-glycemic ukuze, ukongeza ekunikezeleni amandla afanelekileyo, ukunciphisa indlala ngexesha loqeqesho. Emva koqeqesho, kuyacetyiswa ukuba utye ukutya okunesalathiso esiphezulu se-glycemic, esifana nesonka, ijam, ubusi, iguava yokutshintsha amandla ngokukhawuleza kunye nokuphucula ukubuyiswa kwemisipha.

1. Phambi koqeqesho -ngenisa ii-carbohydrate

Phakathi kwemizuzu engama-20 nengama-30 ngaphambi kokuba wenze umthambo, kufuneka utye enye yezi ndlela zilandelayo:

• I-200 ml yeziqhamo ezibusayo kunye neyogathi yendalo (kunye neenkozo ukwenza ukuba ibe namandla ngakumbi);
• 250 ml yejusi yeeperile;
• 1 isitya segelatin ngeyogathi.

Phambi kokuqala uqeqesho kubalulekile ukuba utye iikhabhohayidrethi, ukuze umzimba ungazisebenzisi izihlunu njengomthombo wamandla, ukunqanda ukutya ukutya okunzima njengesonka kunye netshizi, ezifuna ixesha elininzi lokwetyisa.

2. Emva koqeqesho - ukutya iiprotein

Ukuya kuthi ga kwimizuzu engama-30 ubuninzi emva kokuzilolonga kufuneka ubani atye enye yezi ndlela zilandelayo:

• I-Eggnog: yenziwe ngeqanda, iyogathi kunye neswekile encinci;
• I-yogurt okanye ubisi ngetshizi entsha okanye i-turkey ham;
• Isaladi yeTuna.

Emva koqeqesho, kubalulekile ukufaka iiproteni ukomeleza ukwakhiwa kwakhona kunye nokukhula kobunzima bemisipha, okufuna kwezinye iimeko ukusetyenziswa kweeprotein zokutya.

Bona eminye imizekelo yokutya okulula:

Izixa zokungenisa zixhomekeke kubungakanani bomsebenzi owenziweyo owenziweyo, ke kubalulekile ukudibana nengcali yesondlo. Umzekelo, ukuba umthambo ubunamandla aphezulu kwaye ngaphezulu kweyure, kunokuba yimfuneko ukusebenzisa isiselo sezemidlalo ngexesha loqeqesho ukubuyisela ii-electrolyte.

Funda kwakhona:

• Ukutya okunempilo
• Ukutya okunesalathiso seGlycemic esezantsi
• Nciphisa amanqatha kwaye wandise izihlunu