Ukutya okunqamlezileyo: into oza kuyitya ngaphambi nasemva koqeqesho

Umxholo

• Yintoni oza kuyitya ngaphambi koqeqesho
• Yintoni oza kuyitya ngexesha lokuzilolonga kwakho
• Yintoni oza kuyitya emva koqeqesho
• Izixhasi ezinokusetyenziswa
• Isampulu yeentsuku ezi-3 zemenyu

Ukutya okunqamlezileyo kutyebile kwiikhalori, iivithamini kunye neeminerals, izakha mzimba ezibalulekileyo ukunika amandla ngexesha loqeqesho olunzima kunye nokukhawulezisa ukubuyisela izihlunu, ukuthintela ukwenzakala kwiimbaleki.

I-Crossfit ngumsebenzi onamandla amakhulu ofuna ukulungiswa komzimba kunye nokutya, ekufuneka ityebile kwiiproteni ezinqinileyo, ezifana nenkukhu, ikarikuni okanye intlanzi, kwiingqolowa ezifana nee-ertyisi okanye iimbotyi kunye neziqhamo kunye nemifuno. Kwelinye icala, ukutya okunamashishini kunye nokutya okusulungekisiweyo, okunje ngeswekile, iicookies kunye nokutya okulungele ukutyiwa, njenge risotto okanye i-lasagna efriziwe, kufuneka kuthintelwe.

Yintoni oza kuyitya ngaphambi koqeqesho

Umsebenzi wangaphambi kokuwela umnqamlezo kufuneka wenziwe ubuncinci kwiyure enye kwangaphambili, ukuvumela ixesha lokugqiba ukwetyisa kunye nezondlo kunye neoksijini ezithunyelwe kwimbaleki yomzimba. Esi sidlo kufuneka sityebile kwiikhalori kunye nee-carbohydrate, ezinje ngesonka, i-oats, iziqhamo, itapioca kunye nevithamini. Ukongeza, kukwabangela umdla ukongeza umthombo weprotein okanye amanqatha alungileyo, aya kuthi anike amandla kancinci kancinci, abe luncedo ekupheleni koqeqesho.

Ke, imizekelo emibini yendibaniselwano enokusetyenziswa yile: 1 iyogathi yendalo ebethwe ngobusi kunye neebhanana + 1 iqanda elibilisiweyo okanye 1 isilayi esikhulu setshizi; Isandwich e-1 yesonka esipheleleyo kunye neqanda elibiweyo kwioli kunye noshizi; 1 iglasi yebhanana smoothie kunye nepunipoon enye yebhotolo yamandongomane.

Yintoni oza kuyitya ngexesha lokuzilolonga kwakho

Ukuba uqeqesho luhlala kwaye luhlala ngaphezulu kweeyure ezi-2, kuyacetyiswa ukuba kuthathwe ngokulula imithombo yecarbohydrate eyetyisayo ukugcina amandla omzimba. Ke, unokusebenzisa iziqhamo ezi-1 ezityumkileyo kunye nobusi bezinyosi okanye usebenzise izongezo zesondlo ezinje ngeMaltodextrin okanye iPalatinose, enokuhlanjululwa emanzini.

Ukongeza, kunokuba luncedo ukuthatha isongezelelo se-BCAA, ukubonelela ngesihlunu ngee-amino acid ezinceda ekunikeni amandla kwaye ezithandayo ukubuyiselwa kwazo. Yazi ixesha kunye nendlela yokusebenzisa ii-BCAA.

Yintoni oza kuyitya emva koqeqesho

Emva koqeqesho, kubalulekile ukuba iimbaleki zibe nokutya okune-protein, equlethe inyama, inyama yenkukhu okanye intlanzi. Oku kutya kunokufakwa kwisandwich, i-omelet okanye isidlo sasemini esihle okanye isidlo sangokuhlwa kunye nerayisi okanye ipasta kunye nesaladi, umzekelo.

Ukuba awukwazi ukutya ukutya okune-protein, unokufuna ukongeza imbaleki yakho ngeprotey ye-Whey okanye enye iprotein ekwimo ye powder. Inokongezwa kwivithamini enebisi, iziqhamo kunye ne-oats, umzekelo. Nantsi indlela yokuthatha iprotein ye-whey.

Izixhasi ezinokusetyenziswa

Izongezo ezisetyenziswa kakhulu ziingcali ze-crossfit zii-whey protein, i-crestine, i-BCAA kunye ne-thermogens enezinto ezinjenge-caffeine kunye ne-L-carnitine.

Ukongeza, iingcali ze-crossfit zihlala zisebenzisa ukutya kwe-Paleolithic njengesiseko sokutya kwabo, okubandakanya ukutya okuvela ngqo kwindalo ngaphandle kokwenza utshintsho olukhulu kumzi mveliso, njengenyama, intlanzi, iziqhamo, imifuno, amagqabi, iimbewu zeoyile, iingcambu kunye nezilimo eziyizigaxa, ezibilisiweyo okanye ezibiweyo. Fumanisa ukuba ungayithobela njani le ndlela yokutya kwi: Paleolithic Diet.

Isampulu yeentsuku ezi-3 zemenyu

Itheyibhile elandelayo ibonisa umzekelo we-3-day crossfit menyu yokutya:

Izixa ezifunekayo zokutyiwa kwisidlo ngasinye zixhomekeke kubunzulu kunye neeyure zoqeqesho, ke ngoko kubalulekile ukuba ucebise umongikazi ukuba abonise ukutya kwimeko nganye kuxhomekeke kwinjongo nganye.