Okona kutya kukutya ngaphambi kokuba usebenze

Umxholo

• Ukubaluleka kokuTya Phambi Kokujima kwakho
• Yintoni omele uyitye phambi kokuzivocavoca
• Ukubaluleka kokuTya Emva koMthambo Wakho
• Yintoni omele uyitye emva kokuzivocavoca
• Uphengululo lwe

Xa kufikwa kumba wokuba sempilweni, kukho imibuzo ethile jikelele ethi iingcali zive phantse yonke imihla: Ndinokulufumana njani uninzi lokuzilolonga kwam? Ndinganciphisa njani ubunzima ngokukhawuleza, nditshise ezona calories zininzi, kwaye ndizive ndomelele ngokwaneleyo ukuba ndibe namandla ngeseshini nganye yoqeqesho? Nangona kukho ezinye izinto ezinokuchaphazela imeko yakho eyodwa, kukho impendulo enye elula esebenza kuyo yonke le mibuzo: Yidla! Ngokukodwa, yitya ukutya okufanelekileyo ngexesha elifanelekileyo. Apha ngezantsi, yonke into oyifunayo kufuneka uyazi malunga nokutya ngaphambi nasemva kokuzilolonga.

Njengabafazi abaninzi, ndandidla ngokucinga ukuba eyona ndlela yokunciphisa umzimba yayikukusebenza nzima ndilinde ixesha lokutya. Ngoku ndiyazi ukuba isitshixo sokufumana kunye nokugcina umzimba wenkqonkqozi kukudibanisa imithambo rhoqo kunye nokutya ukutya okufanelekileyo ngamaxesha afanelekileyo. (Funda: Andizilambisi!)

Qhubeka ufunda iingcebiso zepro malunga nokuba ungatya ntoni ngaphambili kunye nokuba ungatya ntoni emva kokuzilolonga ukuze utshise ezona khalori, hlala unamandla, wakhe izihlunu eziqinileyo, unciphise umzimba, ukhawuleze uphinde uchache.

Ukubaluleka kokuTya Phambi Kokujima kwakho

Nokuba uyatya okanye awutyi ngaphambi kokuzilolonga, uphando lubonisa ukuba umzimba utshisa inani elifanayo lamafutha. Nangona kunjalo, unokubangela ukulahleka kwemisipha ukuba uhlala usebenza ngaphandle kwesisu. (Eyeleleneyo: Yonke into oFuna ukuyazi malunga nokuTsha amafutha kunye noKwakha izihlunu)

Nasi isizathu: Xa ulambile, umzimba wakho uya kwimowudi yokusinda kwaye uzobe iprotein kwimisipha endaweni yezintso zakho kunye nesibindi, apho umzimba ujonga khona iprotein. Xa oku kusenzeka, ulahlekelwa yimisipha yomzimba, enokuthi ekugqibeleni icothise imetabolism yakho kwaye yenze kube nzima kuwe ukuba unciphise umzimba. Kwaye, ukuba uzilolonga kwisisu esingenalutho, awuziniki amafutha owudingayo ukuze ube namandla ngeseshoni yoqeqesho enzulu. (Yitya elinye lala maqebengwana ngaphambi kokuzivocavoca kwakho okulandelayo kwaye ujike umzimba wakho ube ngumatshini otshisa amanqatha!)

Yintoni omele uyitye phambi kokuzivocavoca

Eyona nto ilumkileyo yangaphambi kokuzilolonga iqulethe uhlobo oluthile lweecarbohydrate ezintsonkothileyo kunye neprotein. Isitshixo kukuba ube nebhegi exubekileyo yee-carbs ezilula kunye nokukhutshwa kwamandla ngexesha lokuzilolonga kwakho kuhamba kancinci kwaye kuzinzile kwinkqubo yakho yesiqhelo.

Nazi ezinye zezona zidlo ziphambili zangaphambi kokuzilolonga kunye nokutya okuncinci ukuze ugcine amandla ngexesha lokuzilolonga kwakho.

• Irayisi emdaka (1/2 indebe) kunye neembotyi ezimnyama (1/2 indebe)
• Ibhatata encinci ene-broccoli enetyuwa okanye enetyuwa encinci kwi-oyile yomnquma (ikomityi enye)
• Ibhanana enebhotolo yealmond (amacephe ama-2)
• I-Apple ngebhotolo yeamangile (amacephe amabini)
• Iinkozo ezininzi (10) ezine-hummus (amacephe ama-3)
• I-oatmeal (1/2 indebe) kunye namajikijolo (1 indebe), enomnandi nge-stevia okanye i-agave
• I-Apple kunye nama-walnuts (1/4 indebe)
• I-toast yengqolowa iphela (isilayi esi-1) kunye nebhanana esikiweyo kunye nedash yesinamon
• Iyogathi yesiGrike (ii-ounces ezi-6) kunye nomxube wendlela (1/4 indebe)

Ukubaluleka kokuTya Emva koMthambo Wakho

Ngexesha lokuzilolonga, umzimba wakho ucofa i-glycogen (amafutha agcinwe kwiimisipha zakho) ukufumana amandla. Emva kokuba ukhuphe impendulo yokugqibela, izihlunu zakho ziphelile kwiivenkile zazo zeglycogen kwaye zophukile. Xa kufikwa kwinto etyiwayo emva kokuzilolonga, ukutya okanye ukusela into edibanisa iiprotheyini kunye neecarbohydrates imizuzu engama-30 ukuya kwiyure emva kokuba umthambo wakho ugcwalisa iivenkile zamandla, wakha kwaye ulungisa izihlunu zakho ezaphukileyo, kwaye unceda ukugcina imetabolism yakho ivutha ngamandla. Kwaye yazi oku: Ukuba ujonga izimvo zokutya emva kokuzilolonga ukuze unciphise umzimba, impendulo isafana. Nokuba zithini na iinjongo zakho, umzimba wakho ufuna ezi macronutrients ukuze uzalise ipetroli, ngapha koko iya kuxhonywa Kaninzi iikhalori kuba zikule ndlela yokuphila ikhankanywe apha ngasentla.

Ngokukhawuleza uqalisa ukufaka i-refueling, kokukhona uya kuba ngcono. Uphando lubonisa ukuba amandla omzimba wakho wokuzalisa kwakhona iivenkile zezihlunu ancipha ngeepesenti ezingama-50 ukuba ulinda ukutya nje iiyure ezimbini emva kokuzilolonga xa kuthelekiswa nokutya ngoko nangoko. Zama ukucwangcisa kwangaphambili kwaye uzise isiselo sakho sokubuyisela kwindawo yokuzivocavoca, okanye upakishe ibhotolo yamandongomane kunye nejeli yesandwich oza kuyitya xa ugqibile. (I-jelly ayisiyiyo yodwa indlela yokonwabela i-PB. Ukubetha enye yeendlela zokupheka zebhotolo yamandongomane kwisidlo sakho esilandelayo okanye isidlo.)

Yintoni omele uyitye emva kokuzivocavoca

Ngokwe- Ijenali yoMbutho waMazwe ngaMazwe weSondlo seMidlalo, Okona kutya kulungileyo onokukutya emva kokuzivocavoca umzimba kuneeprotein kunye ne-carbohydrate encinci- kwaye ufuna ukufumana ezo zinongo ngoko nangoko.

Malunga nento oza kuyitya emva kokuzivocavoca, zama ezi zimvo zangokuhlwa zangokuhlwa zasemva kokuzilolonga ukuze ukhawulezise ukubuyela kwimeko yesiqhelo, wandise izibonelelo zomthambo, kwaye uncede ukugcina izihlunu eziqinileyo:

• Iprotein shake eyenziwe ngesiqingatha sebhanana, iskophu enye yomgubo weprotheyini, ubisi lwealmond, kunye nembewu yehemp (umthombo ogqwesileyo weprotheyini)
• Isaladi nge-chickpeas eyosiweyo (i-1/2 indebe), ioyile elula yomnquma, kunye neviniga
• Imifuno egayiweyo okanye eshushu (1 indebe) kunye ne-non-GMO tofu (1/2 indebe)
• Isitya seQuinoa (1 indebe) kunye namaqunube amnyama (1 indebe) kunye neepecans (1/4 indebe)
• Isonka sengqolowa (izilayi ezi-2) kunye nebhotolo yamandongomane ekrwada (amacephe ama-2) kunye nencindi yeagave
• IBurrito eneembotyi (1/2 indebe), irayisi emdaka (1/2 indebe), iguacamole (amacephe amabini), kunye nesalsa
• Inkukhu eyosiweyo (ii-ounces ezi-4) kunye nemifuno esikiweyo okanye etshisiweyo (1 indebe)
• I-omelet (amaqanda ama-2) agalelwe imifuno esosiweyo (1/2 indebe) kunye neavokhado (1/4 yeziqhamo, ezisikiweyo)
• I-salmon eyosiweyo (ii-ounces ezi-4) kunye neebhatata ezibhakiweyo (ii-ounces ezi-5)
• Isonka sengqolowa esipheleleyo (izilayi ezi-2) kunye netuna (ii-ounces ezi-3) ezixutywe ne-hummus (amacephe ama-2), amagqabi esipinatshi (1/2 indebe)
• Ubisi lwetshokholethi (1 ikomityi)

Uphengululo lwe