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Umxholo

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Yintoni eqhelekileyo: Akuqhelekanga ukuba ufumane iipounds ezingama-1-3 emva kokuba ulahlekelwe ngumlinganiselo omkhulu wesisindo njengamazinga aqhelekileyo amanzi kunye ne-glycogen, uhlobo lweswekile (i-carbohydrate) egcinwe kwiimisipha zakho kunye nesibindi, zibuyiselwe. Ukuba ubunokutya okune-carbohydrate ephantsi, uya kufumana kwakhona, yithi iiponti ezingama-3-5, njengoko uqala ukongeza ii-carbs emva kokutya kwakho.

Yintoni engaqhelekanga: Nabuphi na ubunzima obongezelelweyo obungaphaya kweekhilogram ezi-3 (okanye iikhilogram ezi-5 ukuba ubunokutya okune-carb ephantsi) kunokwenzeka ukuba ngamanqatha omzimba, ngokuqinisekileyo, ufuna ukuwanciphisa. Nini ukuthatha inyathelo Kubalulekile ukunyathela esikalini kube kanye ngeveki kwaye uchonge ubunzima bakho "bokwenza isenzo". Kubantu abaninzi, le yi-1-2 pounds ngaphezu kobunzima babo ekujoliswe kubo. Xa udlula ubunzima bokuthatha isenzo, buyela kwimikhwa ekuncedileyo ukuba uphumelele ekuqaleni (ukuba basempilweni), njengokunciphisa iinxalenye, ukusela ukutshintsha ukutya okanye ukunyusa umsebenzi wakho. Kubalulekile ukwenza utshintsho ngokukhawuleza ukuze ubuyele kumkhondo.

UJames O. Hill, Ph.D., ngumlawuli weZiko leZondlo zoLuntu kwiDyunivesithi yaseDenver yaseColorado kwiZiko lezeMpilo kunye nombhali-mbhali Incwadi yeNyathelo lokutya (UPapasho lwaBasebenzi, ngo-2004).

Uphengululo lwe