Isondlo kwimbaleki

Umxholo

• Isondlo sembaleki yokwakha umzimba
• Isondlo sembaleki ephezulu yokusebenza

Isondlo sembaleki kufuneka silungelelaniswe nobunzima, ukuphakama kunye nemidlalo eyenziwayo kuba ukugcina ukutya okwaneleyo ngaphambi, ngexesha nasemva koqeqesho sesinye sezitshixo sempumelelo kukhuphiswano.

Ukongeza, sele ibonakalisiwe ngokucacileyo ukuba isondlo sichaphazela ukusebenza komzimba kunye nokuba, okunxulunyaniswa namandla emfuza kunye noqeqesho olwaneleyo, yinto ebalulekileyo yokuphumelela.

Isondlo sembaleki yokwakha umzimba

Kwisondlo sembaleki yokwakha umzimba, kubalulekile ukuba utye ukutya okunotye okunee-carbohydrate ezinje ngemivalo yamandla okanye iziqhamo ngaphambi koqeqesho ukunika amandla kunye nokuthintela ukuchitheka kwemisipha ukufumana amandla. Ukongeza, kuxhomekeke kwimbaleki kunye nokuqina koqeqesho, kunokuba yimfuneko ukwenza isiselo sezemidlalo kunye neecarbohydrate ngexesha loqeqesho.

Emva koqeqesho kubalulekile ukutya ukutya ngeeproteni kunye nee-carbohydrate ezinje ngobisi lweetshokholethi okanye iziqhamo ze-smoothies ukufaka endaweni ye-glycogen yemisipha echithwe ngexesha loqeqesho.

Isondlo sembaleki ephezulu yokusebenza

Kwisondlo sembaleki yokusebenza ephezulu kubalulekile ukuba utye ii-carbohydrate ngaphambili, ngexesha nasemva koqeqesho kunye ne-hydration.

• Phambi koqeqesho- ukutya okunotye kwi-glycemic index carbohydrate ephantsi njengohlobo lwe-cereal Onke amaSebe, isonka sombona, ipasta, iimbotyi zebotoloji, isoya, i-ertyisi, iichickpeas okanye amandongomane, umzekelo, neeproteni ezinjengeqanda, inyama engenamafutha okanye intlanzi Ukongeza, i-hydration ibalulekile.
• Ngexesha loqeqesho - ii-carbohydrate gel okanye iziqhamo ezomisiweyo ezinje ngeerasentyisi okanye iiapilkosi. Ukusetyenziswa kweziphuzo zemidlalo okanye i-serum eyenziwe ekhaya kwaye ungasebenzisi nje amanzi kuba kukhokelela kwilahleko yesodiyamu kwaye kunokubangela i-hyponatremia, iicramps, ukudinwa kunye nokuhlutha.
• Emva koqeqesho - ukutya iikhabhohayidrethi ezinesalathiso se-glycemic index kunye neeprotein ezingcakacileyo ezinje ngeevithamini, ubisi olunamasi kunye netshokholethi, isonka esine-turkey steak okanye itshizi emhlophe, umzekelo.

Ukutya okunotyebileyo kumanqatha kufanele kuthintelwe, amanqatha kufuneka asetyenziswe ngesixa esincinci kwaye asebenzise amafutha asempilweni afana neoyile ye-olive, amandongomane, iiamangile okanye amandongomane, umzekelo, ke ingcebiso kunye nesondlo sezondlo ibalulekile.