Yintoni oza kuyitya ngaphambi koqeqesho

Umxholo

• Yintoni yokutya
• Ukutya onokukhetha ukukutya ngaphambi koqeqesho
• Imenyu yesampulu yezidlo eziphambili

Iiprotheyini, iikhabhohayidrethi kunye namafutha adlala indima ebalulekileyo ngaphambi kokuzilolonga, njengoko zibonelela ngamandla afunekayo kuqeqesho kunye nokukhuthaza ukubuyiswa kwemisipha. Amaxabiso kunye nobungakanani apho ezi macronutrients kufuneka zisetyenziswe ziyahluka ngohlobo lomthambo oza kwenziwa, ixesha loqeqesho kunye nomntu uqobo.

Ukwazi ukutya kunye nokutya ukutya okunezakha-mzimba kunceda ekuphuculeni ukusebenza komzimba kunye nokunciphisa umngcipheko we-hypoglycemia, iicramps kunye neentlungu zemisipha ngexesha nasemva koqeqesho. Ngenxa yezi zizathu, eyona nto ifanelekileyo kukubonisana nesondlo sezemidlalo ukuze, ngovavanyo lomntu ngamnye, ubonise isicwangciso sokutya esilungiselelwe iimfuno zomntu.

Yintoni yokutya

Ukutya okunokuphela ngaphambi koqeqesho kuya kuxhomekeka kuhlobo lomsebenzi oza kwenziwa, kunye nexesha lawo. Ke ngoko, kwimithambo ebandakanya ukunganyangeki kwaye egcina ngaphezulu kwemizuzu engama-90, eyona nto ifanelekileyo kukutya ukutya okunotye kwii-carbohydrate, kuba le macronutrient ibalulekile kwimisipha yethu, esivumela ukuba sinikeze amandla afunekayo emzimbeni ukwenza uqeqesho .

Ukuzilolonga ngamandla amancinci, eyona nto ifanelekileyo kukutya iikhabhohayidrethi kunye nenxalenye encinci yeprotein, eya kuthi inike amandla emzimbeni kwaye ikhuthaze ukukhula kwemisipha kunye nokulungisa. Kwaye, kwimeko yomthambo wokumodareyitha, ukubandakanywa kwamafutha kunokuba yinto ebalaseleyo, njengomthombo wamandla, okoko kwiinxalenye ezincinci.

Ke ngoko, ukutya okukhethwe ngaphambi koqeqesho kuxhomekeke kwinjongo nganye yomntu ngamnye, isini, ubunzima, ubude kunye nohlobo lomthambo ekufuneka wenziwe, ukulunga kukujonga umntu onomdla kwezemidlalo ukuze enze uvavanyo kwaye enze isicwangciso sesondlo esifanelekileyo iimfuno zomntu. abantu.

Ukutya onokukhetha ukukutya ngaphambi koqeqesho

Ukutya okunokutyiwa ngaphambi koqeqesho kuxhomekeke kwixesha elidlulayo phakathi kokutya okutyiweyo kunye noqeqesho. Ke ngoko, ukusondela kwesidlo kuqeqesho, ukuthamba kufanele ukuba kunjalo, ukuthintela nakuphi na ukungahambi kakuhle.

Olunye ukhetho lokutya olunokuchithwa phakathi kwemizuzu engama-30 ukuya kwiyure enye ngaphambi kokuba uqeqesho lube:

• Iyogathi yendalo nenxalenye yeziqhamo;
• 1 iziqhamo ezinenxalenye yamandongomane, anje ngamandongomane okanye iiamangile, umzekelo;
• Yokutya okuziinkozo;
• Ijeli.

Xa kusekho iiyure ezi-1 okanye ezi-2 zoqeqesho, amashwamshwam angaba:

• 1 indebe yesinamon flakes;
• 1 iziqhamo ze-smoothie ezenziwe nge yogurt okanye ubisi;
• 1 indebe yokutya okuziinkozo kunye nobisi lwe-skimmed okanye iyogathi;
• Ipakethi e-1 yokuqhekeza okanye irayisi eqhekeze i-avocado kunye no-anyanisi
• I-oat pancake, ibhanana kunye nesinamon eneshizi emhlophe okanye ibhotolo yamandongomane;
• Amaqanda ama-2 aqhekeziweyo kunye nesonka esipheleleyo okanye i-toast.
• Iisilayi ezi-2 zesonka esipheleleyo esineshizi emhlophe, itumato kunye neletisi.

Ukuba umthambo wenziwa ngaphezulu kweeyure ezi-2 ngokwahlukeneyo, uhlala ungqamana nexesha lokutya okuphambili, njengokutya kwasekuseni, isidlo sasemini okanye isidlo sangokuhlwa.

Imenyu yesampulu yezidlo eziphambili

Ukuba umthambo wenziwa ngaphezulu kweeyure ezi-2 ngokwahlukeneyo kwaye ungqamene nesidlo esikhulu, ukutya kunokuba koku kulandelayo:

Ixabiso elibandakanyiweyo kwimenyu liyahluka ngokobudala, isini, isixa kunye nohlobo lomsebenzi owenziwayo. Ukuba umntu uphethwe nayiphina imeko yempilo, eyona nto ifanelekileyo kukufuna isazi malunga nesondlo kuvavanyo olupheleleyo kunye nokulungiselela isicwangciso sesondlo esifanelekileyo kwiimfuno zabo.