Yintoni oza kuyitya ngaphambi nasemva koqeqesho ukuze ufumane izihlunu kunye nokunciphisa umzimba

Umxholo

• 1. Phambi koqeqesho
• 2. Ngexesha loqeqesho
• 3. Emva koqeqesho

Ukutya ngaphambi, ngexesha kunye nasemva koqeqesho kubalulekile ukukhuthaza ukuzuza kwemisipha kunye nokukhuthaza ukunciphisa umzimba, kuba ukutya kunika amandla afunekayo ukwenza ukuzilolonga kwaye kukwakhuthaza ukubuyiswa kwemisipha kunye nokufumana izihlunu. Ukongeza ekuthatheni ingqalelo kwinto oyityayo, kubalulekile ukusela amanzi amaninzi ngexesha loqeqesho ukugcina umzimba wakho unamanzi.

Kuyacetyiswa ukuba ukutya kwangaphambi nasemva koqeqesho kukhokelwe sisondlo, njengoko ngale ndlela kunokwenzeka ukuba unike isikhokelo ngakumbi malunga nokuba kufuneka utye ixesha elingakanani ngaphambi okanye emva koqeqesho kunye nento oza kuyitya ngokwenjongo yomntu. Ke, kunokwenzeka ukuba ube nemiphumo emihle nehlala ihleli. Jonga ukuba ungaziphucula njani iziphumo zakho zomsebenzi.

1. Phambi koqeqesho

Isidlo phambi koqeqesho siyahluka ngokwexesha eliphakathi kwesidlo kunye noqeqesho: ukusondela koqeqesho kukutya, ukukhanya kufuneka kube kuthintela ukungonwabi ngexesha lokuzilolonga. Ingcebiso kukuba uqeqesho lwangaphambi kokusebenza ngumthombo weecarbohydrate, iiproteni kunye namafutha ukuqinisekisa amandla afunekayo kuqeqesho.

Inketho enye yindebe yobisi enye enesipuni esinye secocoa powder kunye nesonka esineeshizi, okanye iglasi ye-avocado smoothie enesipuni esinye se-oats. Kwimeko apho kungekho xesha lininzi phakathi kwesidlo noqeqesho, unokukhetha iyogathi kunye nesiqhamo, ibha yeprotein okanye isiqhamo esifana nebhanana okanye iapile, umzekelo.

Ukongeza, kubalulekile ukuba uqaphele ukuba ukwenza imithambo esiswini esingenanto, ngakumbi kubantu abangenaso isantya soqeqesho, kwandisa amathuba e-hypoglycemia, apho iswekile yegazi iyehla iphantsi kakhulu, ibangele iimpawu zokuba intliziyo ibethe, ukuqaqanjelwa yintlungu kunye nokuziva utyhafile. . Ke, akukhuthazwa ukuba uqeqeshe esiswini esingenanto, esinokunciphisa ukusebenza ngexesha loqeqesho kunye nokunciphisa ubunzima bemisipha, okungalunganga kwabo bafuna ukunciphisa umzimba.

Jonga ezinye iindlela zokwenza utywala ngaphambi kokuzilolonga.

2. Ngexesha loqeqesho

Ngexesha loqeqesho, kuya kufuneka usele amanzi, amanzi ecoconut okanye iziselo ze-isotonic, kuxhomekeke kubunzulu nohlobo loqeqesho. Ulwelo oluqukethe iityiwa zamaminerali lunceda ukulawula ukusabela kweekhemikhali zomzimba ngexesha lokuzilolonga kunye nokugcina umzimba uhlaziyekile.

Nangona i-hydration ibalulekile kuzo zonke iintlobo zoqeqesho, kubaluleke ngakumbi xa uqeqesho luhlala ngaphezulu kweyure enye okanye xa lwenziwa kwindawo enobushushu obuphezulu okanye imozulu eyomileyo.

3. Emva koqeqesho

Ukondla emva koqeqesho kubalulekile ukukhusela ukulahleka kwemisipha, ukukhuthaza ukubuyiswa kwemisipha emva kokuvuselela kunye nokwandisa ukuhlanganiswa kweprotheni kwiimisipha.Ke ngoko, ingcebiso kukuba emva kokuzilolonga kwenziwa ngaphakathi kwemizuzu engama-45 emva koqeqesho kwaye ityebile kwiprotein, kwaye umntu lowo angakhetha i-yogurt, inyama ye-gelatin, iqanda elimhlophe okanye i-ham, eyona nto ilungileyo kukwenza isidlo esipheleleyo, njengesidlo sasemini okanye isidlo sangokuhlwa.

Ukongeza, kukho izongezo zokutya ezinokuthi ziboniswe ngumdli wesondlo ukukhuthaza ukufumana ubunzima bemisipha kunye nokuphucula ukusebenza komzimba, njengeprotheni ye-whey kunye ne-creatine, umzekelo, ekufuneka isetyenziswe ngokwemigaqo yesondlo, kwaye ingabandakanywa zombini nasemva kokuzilolonga. Nantsi indlela yokuthatha i-creatine.

Jonga ezinye iingcebiso ngesondlo ngaphambi nasemva koqeqesho kule vidiyo ilandelayo: