Kutheni le nto ukutya okuneswekile ephantsi okanye ukutya okungenaswekile kungangumbono ombi ngokwenene

Umxholo

• Umsebenzi wokuSebenza
• Ukugcina ixesha kubalulekile
• Kodwa hayi, awunakuhamba iHog yonke
• Uphengululo lwe

Iswekile iye yaba lutshaba lukawonke-wonke olukutya kakhulu ukutya okuninzi kutyholwa ngesifo sentliziyo, isifo seswekile, ukutyeba kakhulu, kunye ne-Alzehimers, phakathi kwezinye izinto-yiyo loo nto wonke umntu omaziyo ehamba amantongomane ezama ukuyeka. Kodwa ukuba ungumfazi osebenzayo, ibali lahlukile, kwaye ukususa ukutya kwakho kweswekile akuyomfuneko nje, kunokonakalisa iinjongo zakho zempilo, iingcali zithi.

Unako kwaye kufuneka utye iswekile ngaphambi, ngexesha, okanye kanye emva kokuzilolonga ngenxa yokuba ingqondo kunye nezihlunu ziyayifuna ipetroli, ngakumbi ukuba wenza iiseshoni ezinamandla okanye ezinde. Ngaphandle kwayo, awuyi kukwazi ukutyhala kakhulu okanye uhambe ixesha elide, uchaza uLauren Antonucci, R.D.N., ingcali yezemidlalo kunye nomcebisi wezondlo kwi-New York Road Runners. "Kwabasetyhini abasebenzayo, iswekile ayinguye umtyholi," utshilo. "Yinto onokuthi usebenzise inzuzo yakho ukuba ukhawuleze kwaye womelele." (Nantsi indlela yokufumana iswekile ngakumbi.)

Umsebenzi wokuSebenza

Umzimba wakho ugcina i-carbs, kuquka iswekile, njenge-glycogen kwimisipha yakho kunye nesibindi; xa usenza umthambo, uyawaphula ukuze akunike amandla, uyacacisa uMarni Sumbal, i-RDN, ongumseki weTrimarni Coaching and Nutrition. Ukuba usebenza ngaphezulu kweyure, ngakumbi ngamandla amakhulu, ezi venkile zinokuntywila zisezantsi kakhulu, zikwenza udinwe kwaye ungcangcazele. Yilapho iishukela ezinokucola ngokulula kwiimveliso zezondlo-zemidlalo ezinjengeegel kunye neziselo zinokukunceda. Imeko: Baye bancedisa abadlali bebhola ukuba bagcine ukunyamezela, ngakumbi ngexesha lesibini somdlalo, xa ukukhathala kungena, ngokutsho kophononongo lwezifundo ezipapashwe kwiphephancwadi. Izondlo. Ukunyusa okufumana kwiswekile nako kunokuphucula izakhono zakho, ukonyusa ukuchaneka. Kodwa ayisibabaleki nje kuphela abafumana amanqaku: Olunye uphando lufumanisa ukuba ukutya iswekile kanye phambi kokuba wenze umthambo kunceda indlela yakho yesiqhelo ukuba uzive ulula.

Ngaphandle kwamafutha afanelekileyo, ukuzilolonga kwakho kuya kubandezeleka-kwaye kuya kuba njalo nakwimpilo yakho, utshilo uSumbal. Xa ivenkile yakho ye-carb iphelile, amanqanaba akho oxinzelelo loxinzelelo njenge-cortisol spike. Ixesha elingaphezulu, oko kuyakwenza ukuba uzive uphantsi kwaye kunokuwenza buthathaka amajoni akho omzimba. Isiselo sezemidlalo sinokunceda: Iimbaleki ezityileyo azizange zifumane ukwanda kwe-cortisol eyenziwa ngabo basela i-placebo, kwaye ukhuseleko lwabo lwahlala luqinile, uphando olupapashwe Ijenali yaMandla kunye noPhando lokuBambisa imiboniso. Undoqo: Ukutya iswekile kunokukugcina ungaguli kwaye kukuvumela ukuba uchache kwimithambo ngokukhawuleza nangempumelelo. (BTW yile ndlela umzimba wakho usabela ngayo kwiswekile.)

Ukugcina ixesha kubalulekile

Iqhinga kukucwangcisa ukusetyenziswa kwakho kweswekile ngamaxesha athile ukuze ufumane izibonelelo ezilungileyo. Nali isicwangciso sakho somdlalo:

• Ngaphambi kokuba wenze umthambo. "Ukuba khange utye kwiiyure ezimbalwa, iswekile esegazini lakho iya kuba sezantsi kwaye awuzokwazi ukuzilolonga ngamandla," utshilo uSumbal. Unento eneswekile ecoleka lula, njengebhanana, okanye isiqwenga setshokholethi emnyama, kuqala.
• Ngexesha lokuzilolonga kwakho. Ukuba wenza umthambo kangangemizuzu engama-75 ukuya kwengama-90 nangaphezulu (okanye uhamba nzima, njengakugqatso oluthatha iyure yonke), jolise ama-30 ukuya kuma-60 eegram zekhabhothi ngeyure yokuzilolonga. I-20-ounce Gatorade iya kukunika i-36 grams; Ipakethi yeClif Shot ijeli yamandla ineegrem ezingama-24. "Ezi mveliso zenzelwe ukuba zibe nebhalansi efanelekileyo yeswekile kunye ne-electrolytes," utshilo uSumbal.
• Ukuphola kwakho: Uyazi ukuba kufuneka utye iprotein ukuze uphinde ubuye, kodwa ii-carbs nazo zibalulekile. Bazalisa iivenkile zakho ze-glycogen kwaye babangele ukuba i-insulin inyuke, enceda ukuvala i-amino acids, iibhloko zokwakha zeprotheyini, kwiiseli zakho zezihlunu. Dibanisa ukutya kunye neswekile, njengesiqhamo, kunye nomthombo weprotheyini, njengamaqanda okanye amandongomane, kwaye uyitye phakathi kwe-30 ukuya kwimizuzu engama-60 yokuphola. Ikwasebenza ngokukuko kwakhona: ukusela ubisi weetshokholethi, oqukethe iiproteni kunye neswekile.

Kodwa hayi, awunakuhamba iHog yonke

Phakathi kokuzilolonga kunye neentsuku zakho zokuphumla, nciphisa iswekile kunye nokutya okwenziweyo ukuze utye ngokukuko, utshilo u-Antonucci. Kulungile ukuba nento yokutya ngamaxesha athile (emva kwayo yonke loo nto, ukuzinyanga ngokwakho ayisiyiyo. Imfihlo yokutya okunempilo), kodwa ukutya okuninzi okucwangcisiweyo kuphuma kwimithombo ebalulekileyo yeeprotheyini, amafutha asempilweni, kunye ne-antioxidants ezinje ngenyama engenamafutha, amandongomane, kunye iziqhamo kunye nemifuno-kwaye zigcina amandla akho kunye namanqanaba ehomoni ezinzile kwaye amajoni akho omzimba asempilweni. Ngaphandle kokuthetha, kodwa khetha ukutya okutsha, okunempilo nanini na unako.

Uphengululo lwe