Isondlo emva kokuSebenza: Yintoni ongayitya emva koqeqesho

Umxholo

• Ukutya emva koQeqesho kubalulekile
• Iiproteni, iiCarbs kunye neFat
• Iiproteni Zinceda ekulungiseni naseKwakheni izihlunu
• Uncedo lweCarbs ngokuBuyisa
• Ukutyeba akulunganga
• Ixesha leMicimbi yakho yokutya emva koKwenza
• Ukutya ukuze ukuTye emva koKuZilolonga
• IiCarbs
• Iprotheni:
• Amafutha:
• Isampula emva kokutya
• Qinisekisa ukuba usele amanzi amaninzi
• Ukudibanisa konke

Ubeka umzamo omkhulu ekusebenzeni kwakho, uhlala ujonge ukwenza ngcono kwaye ufikelele kwiinjongo zakho.

Kungenzeka ukuba unikwe ingcamango engakumbi kwisidlo sakho sangaphambi kokuzilolonga kunesidlo sakho sasemva kokuzilolonga.

Kodwa ukutya izondlo ezifanelekileyo emva umthambo ubalulekile njengokuba ubusitya ngaphambili.

Nasi isikhokelo esineenkcukacha zokufumana isondlo esifanelekileyo emva kokusebenza.

Ukutya emva koQeqesho kubalulekile

Ukuqonda indlela ukutya okufanelekileyo okunokukunceda ngayo emva kokuzivocavoca, kubalulekile ukuba uqonde indlela umzimba wakho ochaphazeleka ngayo ngumzimba.

Xa usebenza, izihlunu zakho zisebenzisa iivenkile zazo zeglycogen ukwenzela ipetroli. Oku kubangela ukuba izihlunu zakho ziphele kancinci kwi-glycogen. Ezinye zeeproteni kwimisipha yakho ziyaphuka kwaye zonakaliswe (,).

Emva kokuzilolonga kwakho, umzimba wakho uzama ukwakha kwakhona iivenkile ze-glycogen kunye nokulungisa kunye nokubuyisa ezi proteni zemisipha.

Ukutya izakha-mzimba ezifanelekileyo kwakamsinya emva kokuba wenze imithambo kunokunceda umzimba wakho ukwenze oku ngokukhawuleza. Kubaluleke ngakumbi ukutya ii-carbs kunye neeprotein emva kokuzilolonga.

Ukwenza oku kunceda umzimba wakho:

• Nciphisa ukonakala kweprotein yemisipha.
• Yandisa iprotein yemisipha (ukukhula).
• Buyisela iivenkile zeglycogen.
• Ukuphucula ukuchacha.

Ukufumana izondlo ezifanelekileyo emva kokuzivocavoca kunokukunceda wakhe iiproteni zemisipha kunye neevenkile zeglycogen. Ikwanceda ukukhuthaza ukukhula kwesihlunu esitsha.

Iiproteni, iiCarbs kunye neFat

Eli candelo lixoxa ngendlela i-macronutrient nganye - iprotein, iicarbs kunye namafutha - ebandakanyeka ngayo kwinkqubo yokubuyisela umzimba emva kokuzilolonga.

Iiproteni Zinceda ekulungiseni naseKwakheni izihlunu

Njengoko kuchaziwe apha ngasentla, umthambo ubangela ukonakala kweprotein yemisipha (,).

Isantya esenzeka ngaso esi sixhomekeke kwimithambo nakwinqanaba loqeqesho lwakho, kodwa nabadlali abaqeqeshiweyo bafumana ukonakala kweprotein yemisipha (,,).

Ukuchitha isixa esaneleyo seprotheni emva kokuba usebenze kunika umzimba wakho ii-amino acid ekufuneka uzilungisile nokwakha ezi proteni. Ikwakunika iibhloko zokwakha ezifunekayo ukwakha izicubu zomzimba (,,,).

Kuyacetyiswa ukuba udle i-0.14-0.23 yeeprotheyini ngeponti nganye yesisindo somzimba (0.3-0.5 iigrem / kg) kwakamsinya emva kokuzilolonga ().

Izifundo zibonise ukuba ukungenisa i-20-40 gram yeprotheni kubonakala kukonyusa amandla omzimba okufumana kwakhona emva kokuzilolonga (,,).

Uncedo lweCarbs ngokuBuyisa

Iivenkile zomzimba wakho zeglycogen zisetyenziswa njengamafutha ngexesha lokuzilolonga, kunye nokusebenzisa iikhabhohbhthi emva kokuba ukuzilolonga kwakho kunceda ukuzizalisa.

Ireyithi apho iivenkile zakho zeglycogen zisetyenziswa zixhomekeke kwimisebenzi. Umzekelo, unyamezelo kwimidlalo lubangela ukuba umzimba wakho usebenzise i-glycogen engaphezulu koqeqesho lokuxhathisa.

Ngesi sizathu, ukuba uthatha inxaxheba kwimidlalo yokunyamezela (ukubaleka, ukuqubha, njl. Njl.), Kusenokufuneka ukuba usebenzise ezinye iikhabhohbhodi kunezixhobo zomzimba.

Ukutya i-0.5-0.7 iigram zecarbs ngepawundi nganye (1.1-1.5 gram / kg) yobunzima bomzimba kwisithuba semizuzu engama-30 emva koqeqesho kwiziphumo ze-glycogen resynthesis ().

Ngaphaya koko, ukhuseleko lwe-insulin, olukhuthaza ukuhlanganiswa kwe-glycogen, kubhetele xa i-carbs kunye neeprotein zisetyenziswa ngaxeshanye (,,,).

Ke ngoko, ukutya zombini ii-carbs kunye neeproteni emva kokuzivocavoca kunokunyusa iprotein kunye ne-glycogen synthesis (,).

Zama ukuzisebenzisa zombini ezi zinto ngokwe-3: 1 (carbs to protein). Umzekelo, iigram ezingama-40 zeprotheyini kunye ne-120 gram yee-carbs (,).

Ukutya okuninzi kwee-carbs ukwakha iivenkile ze-glycogen kubaluleke kakhulu kubantu abenza umthambo rhoqo, njengokuphinda kabini ngemini enye. Ukuba uneentsuku ezi-1 okanye ezi-2 zokuphumla phakathi kokuzivocavoca emva koko oku akubalulekanga kangako.

Ukutyeba akulunganga

Abantu abaninzi bacinga ukuba ukutya amanqatha emva kokuzilolonga kunciphisa ukwetyisa kwaye kuthintela ukufunxeka kwezondlo.

Ngelixa amanqatha anokunciphisa ukuthathwa kokutya kwakho emva kokuzilolonga, ayizukuzinciphisa izibonelelo zayo.

Umzekelo, uphononongo lubonise ukuba ubisi olupheleleyo lwalusebenza ngakumbi ekukhuthazeni ukukhula kwezihlunu emva kokuzilolonga kunobisi olunamafutha ().

Ngapha koko, olunye uphononongo lubonise ukuba nokuba utya ukutya okunamafutha aphezulu (i-45% yamandla kumanqatha) emva kokusebenza, umsipha we-glycogen synthesis awuchaphazelekanga ().

Kungangumbono olungileyo ukunciphisa inani lamafutha owatyayo emva kokuzilolonga, kodwa ukuba namafutha kwisidlo sakho sasemva kokuzilolonga akusayi kuchaphazela ukubuyiswa kwakho.

Isidlo sasemva kokuzilolonga kunye neeproteni kunye neecarbs ziya kukhulisa ukugcinwa kwe-glycogen kunye neprotein synthesis synthesis. Ukutya umyinge we-3: 1 (carbs to protein) yindlela efanelekileyo yokufezekisa oku.

Ixesha leMicimbi yakho yokutya emva koKwenza

Amandla omzimba wakho wokwakha kwakhona i-glycogen kunye neprotheni iyandiswa emva kokuba wenze umthambo ().

Ngesi sizathu, kuyacetyiswa ukuba usebenzise indibaniselwano yee-carbs kunye neeprotein ngokukhawuleza emva kokuzilolonga.

Nangona ixesha lingadingi kuchaneka, iingcali ezininzi zincoma ukutya ukutya kwakho emva kokuzilolonga ngaphakathi kwemizuzu engama-45.

Ngapha koko, kukholelwa ukuba ukulibaziseka kokusetyenziswa kwe-carb ngeeyure nje ezimbini emva kokuzilolonga kungakhokelela kuma-50% amaqondo asezantsi e-glycogen synthesis (,).

Nangona kunjalo, ukuba utye isidlo ngaphambi kokuzilolonga, kusenokwenzeka ukuba izibonelelo zeso sidlo zisasebenza nasemva koqeqesho (,,).

Yitya isidlo sakho sasemva kokuzilolonga ngaphakathi kwemizuzu engama-45 yokuzilolonga. Nangona kunjalo, unokwandisa eli xesha ixesha elide, kuxhomekeke kwixesha lesidlo sakho sangaphambi kokuzilolonga.

Ukutya ukuze ukuTye emva koKuZilolonga

Eyona njongo iphambili yesidlo sasemva kokuzilolonga kukubonelela ngomzimba wakho ngezakha mzimba ezifanelekileyo zokubuyisela kwimeko yesiqhelo nokwandisa izibonelelo zomsebenzi wakho.

Ukukhetha ukutya okwetyiwa ngokulula kuya kukhuthaza ukufakwa kwesondlo ngokukhawuleza.

Olu luhlu lulandelayo lunemizekelo yokutya okulula nokwetyiwa ngokulula:

IiCarbs

• Iibhatata
• Ubisi lweetshokholethi
• IQuinoa
• Iziqhamo (iinanapple, amajikijolo, ibhanana, i-kiwi)
• Iikeyiki zerayisi
• Ilayisi
• Oatmeal
• Iitapile
• Ipasta
• Imifuno eluhlaza, eluhlaza

Iprotheni:

• Isilwanyane- okanye iprotein esekwe kwizityalo umgubo
• Amaqanda
• Iyogathi yamaGrike
• Isonka samasi se-Cottage
• Islamoni
• Inkukhu
• Ibha yeprotheni
• Ityhuna

Amafutha:

• Iponyoponyo
• Amantongomane
• Iibhotolo zenut
• Umxube womzila (iziqhamo ezomisiweyo kunye namandongomane)

Isampula emva kokutya

Ukudityaniswa kokutya okudweliswe apha ngasentla kunokwenza izidlo ezilungileyo ezikunika zonke izondlo ozifunayo emva kokuzilolonga.

Nayi imizekelo embalwa yokutya okukhawulezayo kunye nokulula ukutya emva kokuzivocavoca:

• Inkukhu eyosiweyo ngemifuno eyosiweyo.
• I-omelet yeqanda ene-avocado isasazeka kwi-toast.
• Salmon neebhatata.
• I-sandwich yesaladi yesonka kwisonka esipheleleyo.
• I-Tuna kunye nabaqhekezi.
• I-Oatmeal, iprotheni ye-whey, ibhanana kunye neeamangile.
• Cottage itshizi kunye neziqhamo.
• Pita kunye nehummus.
• Abenzi belayisi kunye nebhotolo yamandongomane.
• I-toast epheleleyo kunye nebhotela ye-almond.
• Cereal kunye ne-skim milk.
• Iyogathi yamaGrike, amajikijolo kunye negranola.
• Iiprotheni zingcangcazela kunye nebhanana.
• Isitya seQuinoa esinamaqunube kunye neepecans.
• Isonka esineenkozo ezininzi kunye namandongomane aluhlaza.

Qinisekisa ukuba usele amanzi amaninzi

Kubalulekile ukuba usele amanzi amaninzi ngaphambi nasemva kokuzilolonga.

Xa uhlanjululwe kakuhle, oku kuqinisekisa imeko-bume yangaphakathi yomzimba wakho ukuze wandise iziphumo.

Ngexesha lokuzilolonga, uphulukana namanzi kunye nee-electrolyte ngokubila. Ukuzalisa ezi zinto emva kokuzilolonga kunokunceda ekubuyiseni nasekusebenzeni ().

Kubaluleke ngakumbi ukuzalisa ulwelo ukuba iseshoni yakho yomthambo elandelayo ingaphakathi kweeyure ezili-12.

Kuxhomekeka kubungakanani bomsebenzi wakho, amanzi okanye isiselo se-electrolyte siyacetyiswa ukuba uphinde uzalise ilahleko zamanzi.

Kubalulekile ukufumana amanzi kunye ne-electrolyte emva kokuzivocavoca ukubuyisela into elahlekileyo ngexesha lokuzilolonga kwakho.

Ukudibanisa konke

Ukuchitha isixa esifanelekileyo seecarbs kunye neeprotein emva kokuzilolonga kubalulekile.

Iya kukhuthaza ukuhanjiswa kweprotein yemisipha, ukuphucula ukubuyisela kunye nokwenza ngcono ukusebenza ngexesha lokuzilolonga kwakho okulandelayo.

Ukuba awukwazi ukutya ngaphakathi kwemizuzu engama-45 yokusebenza, kubalulekile ukuba ungahambi ixesha elide kuneeyure ezingama-2 ngaphambi kokutya isidlo.

Okokugqibela, ukuzalisa kwakhona amanzi alahlekileyo kunye nee-electrolyte kunokuwuzalisa umfanekiso kwaye kukuncede wandise izibonelelo zomsebenzi wakho.