Buza uGqirha wokuTyelwa: Isicwangciso sokutya sangaphambi koMdyarho

Umxholo

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Q: Yeyiphi eyona ndlela yam yokutya yosuku oluhle ekhokelela kumnyhadala wangokuhlwa?

A: Xa kuziwa ekwandiseni ukusebenza komdyarho wakho, ezona ndawo zimbini ziphezulu zempembelelo ekufuneka uzijonge kukulayisha kwangaphambili kunye nokugcina.

Iyalayisha kwangaphambili

Ungazikhathazi malunga nokulayishwa kwe-carb kwiintsuku ezikhokelela kugqatso-nangona ithandwa kakhulu, uphando lubonisa ukuba ayiqhubeki inyusa ukusebenza, kwaye nangaphantsi kwabasetyhini ngenxa ye-estrogen yokubhuqa izinto malunga nokugcinwa kwe-glycogen.

Endaweni yoko, ukuqinisekisa ukuba umzimba wakho uya kuba ukulungele ukuhamba xa umpu uqala ukuphuma, yitya njengoko ubuqhele ukwenza ngomhla wohlanga lwakho, kwaye emva kweeyure ezimbini ukuya kwezintathu ngaphambi kokuba uqale, layisha kwangaphambili ukutya okune-carbohydrate ephezulu (~ 70g) kunye neeprotein ezisezantsi ukuya kumodareyitha (~ 15g). Le combo izakugcina okwethutyana indawo yokugcina amandla emisipha kunye nokwandisa inani leecarbs ozisebenzisayo ukonyusa imizamo yakho kugqatso lwakho, kunye neprotein inokunceda ekunciphiseni ukonakala kwemisipha.

Unokumangaliswa kukwazi ukuba ngaphandle kokuthandwa kweziphuzo ezisekwe kwi-carbohydrate, uphando ngokubhekisele kwimpembelelo ye-carbs ngaphambi kokuzilolonga ekusebenzeni luxubene, kunye nolunye uphononongo olubonisa isiphumo esihle kwaye ezinye zingabonisi mpembelelo. Ngaphandle koku, ndincoma ukusebenzisa isidlo se-carbohydrate yangaphambi kokulayisha ukusukela kusuku lomdyarho ofuna ukuzinika nakuphi na ukongezwa okungaphezulu.

Isampulu yeSidlo sokuLayishwa kwangaphambili: iQuinoa kunye neembotyi eziMnyama

Iinkonzo: 1

Izithako:

1 itispuni yeoyile yeavokhado

Utamatisi om-1, osikiweyo

I-1/2 yentsimbi, icocwe

1 itispuni ikumin

I-1/2 indebe yeembotyi ezinobunzima obuphantsi kwe-sodium, ihlanjwe kwaye ixutywe

1 indebe ephekwe ngequinoa

Iipuniwe ezi-3 ze-cilantro egayiweyo

Ityuwa

Ipelepele

Imikhombandlela:

Fudumeza i-oyile ngepani ye-nonstick ephakathi phezu kobushushu obuphakathi. Yongeza iitumato, ipepile kunye nekumin kwaye usonge imizuzu emi-2. Yongeza iimbotyi kunye nequinoa kwaye upheke de ubushushu. Yongeza i-cilantro kunye netyuwa kunye nepepper ukunambitha, kwaye usebenze ngokufudumele.

Amanqaku ezondlo ngokusebenza: 397 calories, 10g fat, 68g carbs, 17g protein

Ukuxhasa

Ixesha lohlanga lwakho lidlala indima ebalulekileyo kwindlela ebalulekileyo yokutya isicwangciso sakho sokugcina ukusebenza. Umzekelo, ukuba ubaleka kwi-5K, ngokomndilili oku kuyakuthatha imizuzu engama-25 ukuya kwengama-35 kwaye unamandla agciniweyo aneleyo kwiimisipha zakho ukukunika ipetroli, ngenxa yoko awudingi icandelo lokugcina isondlo sakho. Nangona kunjalo, ukuba ubaleka kwi-10K, enokuthatha imizuzu engama-70 ukuya kuma-80, ungasebenzisa ii-carbohydrate ezongezelelweyo kamva kugqatso lwakho ukugcina ukusebenza kwakho kunye nokukunika ukukhaba okongezelekileyo kwiimayile zokugqibela.

Umgaqo olungileyo wesithupha kukuba xa umdyarho wakho ungaphaya kwemizuzu engama-60, uya kufuna ukubonelela nge-30 ukuya kwi-45 yeegram zeecarbohydrate ngeyure ukongeza amafutha emzimbeni wakho osele ufumaneka kwiswekile egcinwe kwimisipha yakho. Ukuba uqikelela ukuba kuyakuthatha imizuzu engama-80 ukuqhuba i-10K yakho, emva koko ii-ounces eziyi-8 zeGatorade okanye esinye isiphuzo kwezemidlalo kwimizuzu engama-45 ukuya kwengama-50 kumnyhadala wakho iya kuba yiyo yonke into oyifunayo ukuqinisekisa ukusebenza okuzinzileyo kunye namandla ukuya kumgca wokugqibela.

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