Ungabaleka kamsinya njani emva koKutya?

Umxholo

• Ukubaleka emva kokutya
• Zeziphi izinto ezilungileyo zokutya ongazitya ngaphambi kokubaleka?
• Ukuhamba kusasa
• Ixesha lesidlo sasemini libaleka
• Emva kwexesha emva kwemini okanye ngokuhlwa
• Zeziphi izinto ezilungileyo zokutya ongazitya ngexesha lokubaleka?
• Uyiphepha njani inkampu xa ubaleka
• Ungasiphepha njani isicaphucaphu ngelixa usebenza
• Ngaba kufuneka usele amanzi ngelixa ubaleka?
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukubaleka emva kokutya

Ukutya isixa esikhulu ngaphambi kokubaleka kunokukhokelela kwingxaki yokuqunjelwa kunye nokwetyisa. Inokukwenza uzive udangele ngexesha lokubaleka kwakho. Njengesikhokelo ngokubanzi, kuya kufuneka ulinde iiyure ezintathu ukuya kwezine emva kwesidlo esikhulu ngaphambi kokuba usebenze. Ukuba ubukhe wanesidlo esincinci okanye i-snack, linda ubuncinci bemizuzu engama-30 okanye ngokukhethekileyo iyure enye ukuya kwezimbini ngaphambi kokuba ubaleke.

Gcina ukhumbule ukuba wonke umntu wahlukile. Unokuba namandla okutya i-snack encinci ngaphambi kokuba usebenze, okanye ungabinangxaki xa usitya isidlo ngaphambi kokuzilolonga.

Funda ukuze ufunde ngakumbi malunga nokutya ngaphambi nangexesha lokubaleka.

Zeziphi izinto ezilungileyo zokutya ongazitya ngaphambi kokubaleka?

I-snack elula ngaphambi kokuzivocavoca inokukunceda ukuba ubaleke ngamandla amaninzi kwaye ugcine inqanaba leswekile esegazini lingonakali. Ukutya kunokuxhomekeka kweliphi ixesha losuku oqhele ukubaleka ngalo.

Ukuhamba kusasa

Ukuba ubaleka kusasa, ungangabinalo ixesha elaneleyo lokutya iiyure zokutya ngaphambi kokuba ubethe indlela. Kodwa umzimba wakho ngokuqinisekileyo awuzange ube nakuphi na okunye ukutya ukusukela kubusuku obungaphambili. Kungenxa yoko le nto kubalulekile ukuba uzame ukutya isidlo esilula okanye isidlo sakusasa imizuzu engama-30 ukuya kwengama-60 ngaphambi kokuphuma. Khetha ukutya okuneecarbohydrate kunye neeprotein.

Ukuba ubaleka kusasa, zama la manyathelo alandelayo:

• I-banana kunye nepunipoon yebhotolo yebhotolo
• ibha yamandla okanye ibha yegranola enamafutha asezantsi
• iyogathi encinci kunye neziqhamo
• iziqhamo ezibushelelezi
• ingqolowa yebhali epheleleyo
• oatmeal

Ixesha lesidlo sasemini libaleka

Ukuba ubaleka ngexesha lesidlo sasemini, yondla ngesidlo sakusasa esinentliziyo entle ukuya kwiiyure ezintathu ukuya kwezine ngaphambi kokuba ubaleke. Ke iyure enye okanye ezimbini ngaphambi kokubaleka, kwi:

• isitya sokutya okanye i-oatmeal
• isiqingatha sesandwich yebhotolo yebhotolo
• i-smoothie encinci
• zincinci zamantongomane, ezinje ngeecashews, iipistachios, okanye iiamangile

Emva kwexesha emva kwemini okanye ngokuhlwa

Ukuba ubaleka emva kwemini okanye ngorhatya, unokufumana indlala kunye nokudinwa emva kwesidlo sasemini ngaphandle kwesidlo sangaphambi kokuzilolonga ukuze ukuhambise kude kube ngokuhlwa. Oku kuyinyani ngakumbi ukuba awucwangcisi ukutya kude kube semva kwexesha ngenxa yokubaleka kwakho.

I-snack kule ilandelayo emva kwemini ukuya kwiiyure ezimbini ngaphambi kokuba kusebenze ngokuhlwa:

• iqhekeza kunye nentonga yesonka samasi
• ibha yamandla okanye ibha yegranola enamafutha asezantsi
• isiqingatha sebhotela ibhotolo kunye nejeli yesandwich

Zeziphi izinto ezilungileyo zokutya ongazitya ngexesha lokubaleka?

Ukubaleka ngaphantsi kweyure, uya kufuna kuphela amanzi okanye isiselo sezemidlalo ngexesha lokuzilolonga kwakho.

Ukubaleka ixesha elingaphezulu kweyure okanye ukuzilolonga kakhulu, kuyakufuneka uthathe uhlobo lweecarbohydrate, ezinje ngesiselo sezemidlalo okanye ijeli yamandla, kuyo yonke iyure obaleka kuyo ngaphezulu kwemizuzu engama-75.

Zama ukufumana ukuba yeyiphi eyona nto isebenzayo kuwe ekuqhubeni ixesha elide. Ezinye iimbaleki, umzekelo, zingatya isiqingatha sejeli, amandla amabini ahlafunwayo, okanye iimbotyi zamandla ezimbalwa kwimizuzu engama-30 xa zibaleka ixesha elingaphezu kweyure. Landela oku ngamanzi amaninzi.

Uyiphepha njani inkampu xa ubaleka

Ukuphelelwa ngamanzi emzimbeni ukuya kwisisu (GI) kukungonwabi kwiimbaleki, kubandakanya iicramps, ukudumba, kunye nesisu.

Ukuthintela iicramps, sela amanzi okanye utywala bezemidlalo rhoqo kwimizuzu eli-15 ukuya kwengama-30 xa uqhuba. Ukuphepha ukutya okune-fiber ephezulu ngobusuku obungaphambili kunye nentsasa yokubaleka. Banokukhokelela kwinkathazo kunye nengxaki ye-GI.

Ungasiphepha njani isicaphucaphu ngelixa usebenza

Unokufumana isicaphucaphu okanye ukugabha ngexesha okanye emva kokuzilolonga okunzima. Isicaphucaphu sinokwenzeka kwiimbaleki, kubandakanya:

• ukuphelelwa ngamanzi emzimbeni
• ukwetyisa okucothayo
• ukubethwa bubushushu

Ukuthintela isicaphucaphu ngelixa ubaleka, sela amanzi amaninzi, ngakumbi kwiintsuku ezishushu. Kwakhona kubalulekile ukupholisa ngokufanelekileyo ukuze umzimba wakho ube nexesha lokuhlengahlengisa emva kokubaleka.

Unokufumana ukutya okulula okulula imizuzu engama-30 ngaphambi okanye kwangoko emva kokubaleka kunokunceda ukunqanda okanye ukuyeka isicaphucaphu.

Ngaba kufuneka usele amanzi ngelixa ubaleka?

Iimbaleki kufuneka zisele amanzi, ngakumbi kwiintsuku ezishushu. Landela ezi zikhokelo ukunqanda ukomisa amanzi emzimbeni kwaye uhlale ukhuselekile ngelixa usebenza:

• Sela malunga neekomityi ezi-2 ukuya kwezi-3 (473-710 milliliters) zamanzi iiyure ezimbini ukuya kwezintathu phambi kokuba uzilolonge.
• Phuza malunga ne-1/2 ukuya kwi-1 indebe (i-118 ukuya kwi-237 milliliters) yamanzi rhoqo emva kwemizuzu eyi-15 ukuya kwe-20 ngexesha lokubaleka kwakho. Unokufuna okungakumbi ngokuxhomekeka kubungakanani bomzimba wakho nakwiintsuku ezishushu.
• Sela malunga ne-2 ukuya kwi-3 yeekomityi zamanzi emva kokubaleka iponti nganye (i-0.5 yeekhilogram) yesisindo esilahlekileyo ngexesha uqhuba. Ukwehla kwesisindo kwangoko emva kokubaleka luphawu lokuba ulahlekelwe bubunzima bamanzi.

Ukubaleka ixesha elingaphezu kweyure, isiselo sezemidlalo lukhetho olukrelekrele. Iziphuzo zezemidlalo ozifumanayo ngokukunceda ugcine ibhalansi ye-electrolyte kunye nokubonelela ngamandla kwiicarbohydrate.

Ukuthatha

Ukutya kukubasa iimbaleki. Kodwa ukutya isidlo esikhulu ngokukhawuleza ngaphambi kokuba uphume ubaleke kungakhokelela kwiingxaki zokugaya ukutya njengokuchama okanye urhudo.

Endaweni yoko, zama ukulinda ubuncinci iiyure ezintathu emva kwesidlo ngaphambi kokuba ubaleke. Ukutya ukutya okulula okufana nesiqwenga seziqhamo, iyogathi, okanye isiqingatha sesandwich yebhotolo yamandongomane kuya kukunika amandla okuba usebenze.

Xa ufika ekhaya ubaleka, kubalulekile ukufaka ipetroli ngesidlo esilula okanye iprotein shake, kunye nokufaka amanzi kwakhona okanye isiselo sezemidlalo.