Ungayinyusa njani i-AM Qhuba

Umxholo

• Uphengululo lwe

Q. Ukuba nditya ngaphambi kokuba ndibaleke kusasa, ndiyaxhuzula. Ukuba andenzi njalo, ndiziva ndidiniwe, kwaye ndiyazi ukuba andizukusebenza nzima kangangoko. Ngaba sikhona isisombululo?

A: "Mhlawumbi unexesha elinzima ngenxa yokuba emva kokungadli iiyure ezili-10 okanye ezili-12, izihlunu zakho ziye zanciphisa iivenkile zazo ze-glycogen, uhlobo lwe-carbohydrate abaxhomekeke kuyo ngamandla," kusho uBarbara Lewin, RD, isondlo sezemidlalo e-Fort. UMyers, eFlorida, kunye nomseki wezemidlalo-nutritionist.com. Isisombululo sakhe: Yiba nenye okanye ezimbini ze-carb servings-umzekelo, i-graham crackers okanye i-yogurt ye-lowfat efafazwe nge-granola ngaphambi kokulala ukuya phambili ukulayisha izihlunu zakho nge-glycogen.

Kodwa ukuze usebenze kakuhle, uthi, kufuneka ube nesnack yasebusuku kwaye isidlo sakusasa esilula. "Uninzi lwabasetyhini abaye bafumana amava amabi ngokutya ngaphambi kokuba babaleke-okanye nayiphi na i-workout enzulu-idla i-fiber okanye amafutha amaninzi," kusho uLewin. Ukhetho olungcono lwasekuseni: i-lowfat, ukutya okunefayibha encinci, okunika amandla akhawulezileyo kodwa kungakushiyi uzive udumbile. "Ukuba ne-muffin yesiNgesi enejeli kunye nesiqingatha sekomityi yesiselo sezemidlalo kwimizuzu engama-30 ngaphambi kokuba uzilolonge kunokwanela ukunika amandla," utshilo. "Kwaye oko kuya kuliphazamisa inani leekhalori ozitshisayo."

Uphengululo lwe