Isidlo sakusasa esilunge kakhulu sokutya ngaphambi kwalo lonke uhlobo lokuzilolonga

Umxholo

• Esona sidlo sakusasa sakusasa-Ngaphambi kokuQeqesha: Musa ukoyika iiCarbs!
• "Kulungile" vs.
• Ezona zidlo zakusasa zeCarb ezilungileyo kakhulu ngaphambi kokusebenza
• Isidlo sakusasa esigqibeleleyo phambi koQeqesho lwaMandla lokuQeqesha
• Esona sidlo sakusasa silungileyo sokuNcipha
• Isidlo sakusasa esihle ukuba usagcwele kwiDinner
• Isidlo sakusasa esihle kakhulu ngaphambi kokuba usebenze nzima kwiCardio
• Isidlo sakusasa esihle ukuba ucwangcisa isidlo sasemini
• Esona sidlo sakusasa siBalaseleyo kwisidlo sasekuseni esiqhekezwa rhoqo
• Esona Sakusasa Sakusasa Ukonwabele Usendleleni
• Esona sidlo sakusasa siBalaseleyo ngaphambi koQeqesho lweYoga
• Uphengululo lwe

Into oyityayo emva kokuphuma ebhedini inamandla okuphelisa iminqweno, amandla e-turbo-charge, kunye nokugcina ubunzima bakho bukhangele. Loo ndebe encinci yeyogathi inokuchaphazela impilo yakho iyonke ngeendlela ezinkulu: Uphononongo kwijenaliUkujikeleza bafumanise ukuba abo bathe rhoqo ukutya isidlo sakusasa banama-27 eepesenti amathuba okuba bahlupheke sisifo sentliziyo xa kuthelekiswa noontanga babo abadla isidlo sakusasa.

"Ukutsiba isidlo sakusasa kwenza ukuba ubenakho ukuzinkcinkca kwisidlo sakho esilandelayo okanye utye amashwamshwam asemini aphezulu aneekhalori kunye neswekile ukunqanda indlala kude kube sasemini," utshilo u-Amari Thomsen, R.D, umnini we-Eat Chic Chicago.

Kwaye ukuba ekuseni lixesha lakho lokuzilolonga, kufuneka utye isidlo sakusasa kwangaphambili. Xa uvuka, amanqanaba eswekile yegazi kunye neevenkile ze-carb zisezantsi kakhulu, kuchaza i-dietitian yezemidlalo uMichele Macedonia, i-RD Breakfast ngaphambi kokuba ukuzivocavoca umzimba kunika oko ingqondo yakho idinga ukuba uzive uphaphile kwaye yintoni ekufuneka izihlunu zakho zenze ngokusemandleni-ukuze uzive zippy. i-treadmill endaweni yokudinwa kwaye, kakuhle, nje blah. (Idibeneyo: Yintoni efanelekileyo yabasetyhini efuna ukuyazi malunga nokuzila ukutya okungapheliyo)

Musa ukufikelela nje nayiphi na cereal okanye oatmeal, nangona kunjalo. Iinkqubo ezahlukeneyo zakusasa zibiza ukutya okwahlukileyo kwasekuseni. Nokuba uzama ukulahla iiponti ezili-10 okanye uqhekeze iklasi yamandla akusasa, esinye sezi sidlo sakusasa ziya kukunceda uqale usuku lwakho ngenqaku eliphezulu.

Esona sidlo sakusasa sakusasa-Ngaphambi kokuQeqesha: Musa ukoyika iiCarbs!

Cinga ngeecarbs kwisidlo sakusasa ngaphambi kokuzivocavoca njengezikhuthazi kunokuba ube nenombolo enye yotshaba. U-Alissa Rumsey, M.S., R.D., C.S.C.S., ingcali yezidlo ebhalisiweyo kunye nomnini weAlissa Rumsey Nutrition and Wellness kwisiXeko saseNew York. "Ngaphandle kwabo, izihlunu zakho azinakusebenza nzima." Basisitshixo sokugcina umzimba wakho uhamba xa izinto ziba nzima. Uphononongo olupapashwe kwijenali AiPhysiology, iSondlo, kunye neMetabolism ifumanise ukuba ukutya iikhabho 15 imizuzu ngaphambi kokuzivocavoca kuncede abathathi-nxaxheba ukuba baqhube i-12.8 yeepesenti ngaphezulu kunangexa babenendawo ye-placebo. (I-FYI: Nantsi ukuba zingaphi iikhabhu omele uzitye ngosuku.)

Yiyo loo nto isidlo sakusasa esilungileyo ngaphambi kokuba usebenze kubalulekile: Umzimba wakho uqhekeza iimolekyuli zehydrohydrate kwi-glucose. Iswekile yeglucose emva koko ithunyelwa kwimisipha, apho iguqulwa ibe ngamandla kwaye igcinwe de amandla omzimba wakho abe phantsi. Ukutya isidlo esine-carb ephezulu kwiiyure ezine ngaphambi kokwenza umthambo kunokunyusa amanqanaba e-glycogen ukuya kuthi ga kwiipesenti ezingama-42, ngokutsho kophando olupapashwe Ijenali yePhysology eSetyenzisiweyo. Njengoko usenokuba uqikelele, nangona kunjalo, ayizukuyenza nayiphi na i-carb (uxolo, iilekese kunye nee-donuts). Kuya kufuneka ufumane iikhabhu eziya kukugcina womelele de uphole. Nantsi indlela yokukhetha iikhabhu ezilungileyo onokuzitya ngaphambi kokuzilolonga.

"Kulungile" vs.

Isidlo sakusasa se-carb ngaphambi kokuzilolonga sibandakanya ukutya okupheleleyo njengesonka sengqolowa, iziqhamo, iyogathi, ubisi, kunye nemifuno enesitatshi, utshilo uRumsey. Lo mcimbi ungasetyenziswanga ubenza bafaneleke "njengabalungileyo," okanye abangachazwanga. Ezi carbs zithatha indlela ethe chu-kwaye-ethe-ethe yokukhupha amandla (yiyo loo nto kusasa kusenziwa i-oatmeal kukugcina ugcwele kude kube sasemini). Ngakolunye uhlangothi, ii-carbs ezicociweyo, ziyacutshungulwa, nto leyo ethetha ukuba bahluthwe naziphi na izondlo ngexesha abalibetha ngalo ipleyiti. Umzimba wakho ukhawuleza uthathe ezi carbs zisulungekileyo, ezifana nerayisi emhlophe, iicookies, kunye nepasta eyenziwe ngomgubo omhlophe, zikunika amandla ombane okhawulezileyo. (Khawukhe uzibuze ukuba yonke le nto iswekile uyenza njani emzimbeni wakho?)

Kwiimeko ezininzi, ii-carbs ezingacaciswanga yindlela yokuhamba, kwaye iqhubekeke, ii-carbs ezicokisekileyo zikhutshiwe ukuba ufuna ukunciphisa umzimba, kodwa ophumeleleyo akacacanga xa umthambo ukwiajenda yakho. Kuba iicarbs eziphuculiweyo zibethe inkqubo yakho ngokukhawuleza, zinokuba luncedo ukuba ufuna ukonyuswa ngokukhawuleza kwisidlo sakusasa ngaphambi kokuba usebenze, utshilo uRumsey. (Idibeneyo: Olu phando kwiiCarbs zinokuKwenza ukuba uphinde ucinge ngeKeto Diet Aspirations)

Ezona zidlo zakusasa zeCarb ezilungileyo kakhulu ngaphambi kokusebenza

Ukufumanisa ukuba yeyiphi i-carbs efunyanwa ngumzimba wakho ifanelekile ngaphambi kokuba umthambo wehle kwilingo kunye nempazamo. "Ukukhetha okucocekileyo okanye okungachazwanga kuya kuxhomekeka kunyamezelo lwakho kunye nendlela esivakalelwa ngayo isisu sakho," utshilo uRumsey. Ukumba kwisitya se-oatmeal kangangeyure okanye ezimbini ngaphambi kokuzivocavoca kunokunceda umntu omnye atyhale de kuye esiphelweni, ngelixa omnye umntu enokuziva ngathi uyetyisa ngokukhawuleza ngokwaneleyo, utshilo.

Sukunciphisa umda ekulayisheni i-carbo kukutya okuqinileyo. Iziselo zezemidlalo zinokwenza inkohliso, nazo. Abaphandi base-U.K. bacele iimbaleki ezisixhenxe ukuba zisele iziselo zezemidlalo ezinoxinzelelo olwahlukileyo lwecarbohydrates. Iimbaleki zazisela iimililitha ezi-5 ngekhilogram nganye yobunzima bomzimba kwimizuzu emihlanu ngaphambi kokuba zilolonge kwaye emva kwemizuzu eyi-15 ngexesha lokuzilolonga. Xa basela isisombululo ngeepesenti ezi-6 zeecarbohydrate, unyamezelo lwabo lwonyuke ngeepesenti ezingama-34 xa kuthelekiswa naxa babesela i-10 yepesenti yoxinaniso. Kuba bebaleke ixesha elide, babaleka malunga ne-225 yeemitha ukuya phambili. (Ukujonga, i-Gatorade Thirst Quencher ilungile kule ndawo intle yeepesenti ze-6 zeecarbohydrate.)

Ukuba nesidlo sakusasa esimnandi ngaphambi kokuba uzilolonge akuthethi kuphela ukutya iikhabhohbhayithi; zama ukongeza hit of protein, kakhulu. (Nalu uluhlu olusebenzayo lokutya okuneprotein ephezulu ekufuneka uyitya iveki nganye.) "IiCarbs ngamafutha, ngelixa isixa esincinci seprotein sinceda ukumpompa ukwenza iiamino acid kwimisipha yakho esebenzayo, utshilo uRumsey.

Isidlo sakusasa esigqibeleleyo phambi koQeqesho lwaMandla lokuQeqesha

Yenza iprotein yokwakha izihlunu ibe yeyona nto iphambili xa usitya isidlo sakusasa ngaphambi kokuba usebenze nzima, utshilo uMacedonio. Hlanganisa i-1/4 yekomityi nganye i-granola, ii-oats eziqingqiweyo, ii-almonds ezinqunqiweyo, kunye neerasentyisi okanye iicranberries ezomileyo ezinobisi olunamafutha asezantsi. Zive ukhululekile ukutya isiqingatha kwaye ugcine okuseleyo ngomso, kuxhomekeke kwiimfuno zakho zekhalori. (BTW, le yiprotheyini eninzi ekufuneka uyitye yonke imihla.)

Emva kokuba ushiye i-gym, jonga enye i-20 grams yeprotheni, njengoko uphando lubonisa oku kulungele ukukhaba-ukuqala inkqubo yokulungisa izihlunu. Zama ii-ounces ezi-6 zetshizi ye-ricotta engenamafutha okanye i-fat-fat-fat, ikomityi yeyogathi ye-Greek engenamafutha okanye enamafutha aphantsi, okanye ii-ounces ezi-3 zenyama yenkomo egcadiweyo okanye inkukhu egcadiweyo. (Nazi ezinye iingcebiso malunga nokutya ngaphambi nasemva kokuzilolonga.)

Esona sidlo sakusasa silungileyo sokuNcipha

I-grande skinny caramel macchiato ayisiyo isidlo sakusasa, ngakumbi ngaphambi kokuba uzilolonge. Nge-buzz efanayo yokuvusa i-caffeine kunye ne-antioxidants enempilo kwaye akukho khalori, yiba netiyi eluhlaza. Emva koko yenza iqanda elinye okanye amabini-into yonke, kungekhona nje abamhlophe, ekubeni ngaphezu kwesiqingatha seprotheni yokuzalisa i-yolk-kunye nesiqwenga seziqhamo ezifana ne-apula okanye indebe ye-raspberries. Zonke ezi wotshi ziphakathi kwe-135 kunye ne-240 yeekhalori kwaye ine-7 ukuya kwi-14 yeeprotheyini kunye ne-4.5 ukuya kwi-8 yeegram zentsinga ukubonelela ngokuhlala kude kube semini, utshilo uThomsen.

Isidlo sakusasa esihle ukuba usagcwele kwiDinner

Izinto zokuqala, kuqala: Yitya! Oko kuya kugcina imetabolism yakho iqhubeka, utshilo uThomsen. Nibble kwinto ekhanyayo ngaphakathi kweyure yokuvuka, njengesiqwenga sesiqhamo. Kwaye kwixesha elizayo tyhala ixesha lesidlo sangokuhlwa. Ukutya iiyure ezimbini ukuya kwezintathu ngaphambi kokuba ulale-kubandakanya amashwamshwam-kuya kunika umzimba wakho ixesha elaneleyo lokugaya yonke into ngaphambi kwentsimbi (ezinxulumene noko

Isidlo sakusasa esihle kakhulu ngaphambi kokuba usebenze nzima kwiCardio

Imisipha yakho ibaleka kwii-carbs njengoyena ndoqo wombane xa intliziyo yakho impompa ngelixa ubaleka, ujikeleza, okanye ubila kwi-elliptical, ke yitya iyure ngaphambi kokuba wenze umthambo ukonyusa amandla kwaye uvumele ixesha lomzimba wakho ukuba uchithe isidlo. Swirl plain fat-free or low-fat yoghurt kwi oatmeal kwaye phezulu ngeziqhamo ezitsha okanye iirasentyisi. Ukuba unexesha elincinci lesidlo sakusasa ngaphambi kokuzivocavoca, iziqhamo kunye nobisi okanye iyogurt smoothie iphumelela amanqaku ngokulula kokugaya.

I-post-sweat sesh, yonwabela umxube we-carbs ukuzalisa iivenkile ze-glycogen kunye neprotheyini yokwandisa ukulungiswa kwemisipha, ngokufanelekileyo kwimizuzu engama-30 yokupholisa kwakho-eli lixesha eliphambili apho izihlunu zifana nesipontshi, zifunxa zonke ezo zondlo zamandla. I-sandwich yengqolowa eyi-100 ye-calorie egcweleyo isasazeke kunye nomgca omncinci webhotela ye-peanut kwaye ifakwe ngentwana yobusi okanye ijeli yinto elula, utsho uMacedonio. (Funda oku ukuba ucinga ukuba "Kodwa kuthekani nge-cardio yokuzila?")

Isidlo sakusasa esihle ukuba ucwangcisa isidlo sasemini

I-fiber yokucotha okucothayo kunye neeprotheyini zii-BFF zakho xa ufuna ukuphelisa ukugcwala kwesisu.Shoot for 7 to 10 gram of fiber and 15 to 20 grams of protein, which can be deliciously with a pseudo-parfait of a cup of plain-free or low-fat yogurt yogurt, ukukhonza ukutya okune-fiber ephezulu (jonga kwabo bapakisha ubuncinci i-5 grams ngokuphakelayo), kunye namaqunube amatsha okanye afriziweyo.

Esona sidlo sakusasa siBalaseleyo kwisidlo sasekuseni esiqhekezwa rhoqo

Into yokugqibela oyifunayo kukutya kwasekuseni kwangaphambi kokuzilolonga okuhlala njengelitye emathunjini akho, ngoko ke i-smoothie ekulula ukuyigaya yindlela yokuhamba. Yigcine isempilweni ngokudibanisa iziqhamo ezifriziweyo kunye nobisi okanye enye indlela engeyiyo yobisi. Okanye uthenge ibhotile equlethe ngaphantsi kwe-30 grams yeswekile ngokukhonza kunye neprotheni ukucotha izinga lokuba umzimba wakho ufunxa loo swekile kwaye ugcine ugcwele ixesha elide, utsho uThomsen. Nokuba yeyiphi indlela, cofa kancinci kusasa ngedosi yeevithamini kunye neeminerali ezibalulekileyo. (Idibeneyo: Uyenza njani iSmoothie egqibeleleyo ngalo lonke ixesha)

Esona Sakusasa Sakusasa Ukonwabele Usendleleni

NgeCawa, ulungiselela ukhetho lokutya lokubaleka lweMacedoniao ngeveki: Hlanganisa ingqolowa, ifayibha ephezulu, iswekile eneswekile encinci (uyayithanda iMini eShredded Wheat, Cheerios, okanye Chex); amandongomane (amandongomane esoya, amandongomane, okanye iiamangile); kunye neziqhamo ezomisiweyo (ierasentyisi okanye ii-cranberries), kwaye wahlule ikomityi enye yeesefu kwiingxowa zesandwich. Xa uphuma emnyango kusasa, bamba ibhegi kunye nebhokisi enye esebenza ngobisi olunamafutha asezantsi. Okanye ubhake iimuffins zesidlo sakusasa esisisiqingatha seshumi elinesibini kunye nomkhenkce. Thatha enye ngobusuku obungaphambi kokuba inyibilike, okanye uyitshise kwi-oven ye-toaster xa uvuka. Zombini ezi ndlela zinokukhethwa zinika i-combo egqibeleleyo ye-carbs kunye neeproteni zokunceda ukukhaba ingqondo yakho ibe sisixhobo kwaye wanelise indlala yakho.

Esona sidlo sakusasa siBalaseleyo ngaphambi koQeqesho lweYoga

Isidlo sakusasa ayilingani nganto-iyonke yeyoga. Ngamandla, iiklasi zohlobo lweembaleki zibiza naluphi na ukhetho oludweliswe ngaphambili kwi-cardio okanye ekusebenzeni kwamandla. (Ezi yoga zilishumi zibeka itotshi * ezinkulu * zeekhalori. phantsi ngexesha lokuguquka.

Ukulandela naluphi na uhlobo lweseshoni yenja esezantsi, iziqhamo ezinqunqiweyo ezivuselelwe kwisitya esingenamafutha okanye i-yogurt esezantsi ye-yogurt yinto efanelekileyo yokubheja, njengoko ihambisa ii-carbs kunye neeprotein zokuhlaziya umzimba wakho.

Uphengululo lwe