Yintoni oza kuyitya emva koqeqesho

Umxholo

• 1. Ukutya okunotye kakhulu kwiicarbohydrate
• 2. Ukutya okunee-protein
• Amashwamshwam asempilweni
• 1. iyogathi enomdiliya kunye nehabile
• 2. Iibhanana kunye ne-oat pancakes
• 3. Ubisi, ibhanana kunye neapile smoothie
• 4. I-oat kunye ne-flaxseed bar eneziqhamo ezomisiweyo
• 5. Inkukhu, iqanda kunye nokusongelwa kwetamatato

Ukondla emva koqeqesho kufanelekile kwinjongo yoqeqesho kunye nomntu, onokuba, ukunciphisa umzimba, ukufumana ubunzima bemisipha okanye ukugcina indlela yokuphila esempilweni, kwaye kufanelekile ukuba kucetyiswe ngumondli, njengoko kunokwenzeka ukuba ukutya okufanelekileyo kakhulu kubonisiwe. kufanelekile kubudala bomntu, isini, ubunzima kunye nenjongo.

Ukutya ekufuneka kutyiwe emva koqeqesho kufuneka kutyebile kwiicarbohydrate okanye iiproteni, njengoko zinceda izihlunu ukuba ziphinde zibuyele kwimithambo kwaye zihlale zisempilweni, zigcwalisa amandla asetyenzisiweyo ngexesha loqeqesho kwaye, ngokutya nangamanzi, kunokwenzeka ukugcina umzimba i-hydration elahlekileyo ngexesha loqeqesho ngenxa yokubila.

1. Ukutya okunotye kakhulu kwiicarbohydrate

Ukutya okunotye kakhulu kwiicarbohydrate kunceda ekugcwaliseni amandla ebesetyenziswa ngexesha loqeqesho, umsipha we-glycogen, onoxanduva lokugcina amandla kwiiseli kunye nokuhlaziya izicwili zemisipha, ukuzigcina usempilweni.

Emva koqeqesho, iikhabhohayidrethi kufuneka ibezo zithathwa ngokukhawuleza ngumzimba, njengerayisi, ipasta, isonka esimhlophe, iziqhamo, ezinje ngeebhanana, iiapile, iidiliya okanye izitya zombona.

Nangona kunjalo, isixa seecarbohydrate umntu amelwe kukungenisa ziyahluka ngokwenjongo yoqeqesho, kubalulekile ukubonisana nesondlo ukuze aguqule ukutya kunye nobungakanani, ukuze afumane iziphumo ngokukhawuleza. Jonga ukuba kukuphi ukutya okuphezulu kwiicarbohydrate.

2. Ukutya okunee-protein

Ukutya okunotye kakhulu kwiiproteni zexabiso eliphezulu lebhayiloji njengobisi, iyogathi yendalo, itshizi, iqanda, iqanda okanye inkukhu inceda ukubuyisa umsipha womzamo owenzileyo ngexesha loqeqesho kunye nokugcina iiseli zakho zisempilweni.

Emva koqeqesho, iiprotein ezisetyenzisiweyo kufuneka zibe nexabiso eliphezulu lebhayiloji kuba ziqulathe iiamino acid eziyimfuneko emzimbeni osempilweni kwaye zisetyenziswa ngumzimba ngokulula.

Nangona kunjalo, ukuze injongo yoqeqesho iphumelele ngokukhawuleza okukhulu, kubaluleke kakhulu ukuba ukutya kudluliswe yingcali yesondlo, ukuze oku kunye nenani lokutya kulungele umntu ngamnye. Yazi ezona kutya zityebileyo zeprotein.

Amashwamshwam asempilweni

Ukondla emva koqeqesho kufuneka kwenziwe kwimizuzu yokuqala engama-30 ukuya kwiyure e-1 emva kokuzilolonga, kubalulekile ukutya ukutya okusempilweni, kodwa okunezondlo, okuneecarbohydrate kunye neeproteni.

Ixesha losuku umntu aziqeqesha ngalo, liphembelela ukuba bazokutya ntoni ngokulandelayo, kuba ukuba uqeqesho luphambi kokutya okuphambili, ukondla emva koqeqesho kunokwenziwa ngokutya okufana nenyama, irayisi okanye ipasta, nangona kunjalo, ukuba uqeqesho kwenziwe ngalo naliphi na elinye ixesha losuku, ukutya okufunekayo kunokutya okulula, okufana:

1. iyogathi enomdiliya kunye nehabile

Iyogathi ngumthombo olungileyo weprotein, obalulekile ukugcina impilo yezihlunu kunye namalungu kunye nokunceda umzimba ukuba uphinde ubuye emva koqeqesho.Iidiliya kunye nehabile kukutya okune-carbohydrate okunika umzimba amandla okuwasebenzisa kwakhona.

Izithako:

• 1 iyogathi ecacileyo;
• Iidiliya ezi-6;
• Iipuniwe ezi-3 ze-oat flakes.

Ukulungiselela:

Beka kwisitya ubeke zonke izithako uxube. Le snack esempilweni ingenziwa phakathi kwentsasa okanye emva kwemini.

2. Iibhanana kunye ne-oat pancakes

I-Banana kunye ne-oats kukutya okutyebileyo kwiicarbohydrate, kunceda ekugcwaliseni amandla asetyenzisiweyo ngexesha loqeqesho kunye nokunika imvakalelo yokuhlutha, ngelixa iqanda elimhlophe lingumthombo ogqwesileyo weprotheni kwaye, ke, iyanceda ekwandiseni ubunzima bemisipha, ekunciphiseni ubunzima kunye nokubuyela emva kokuzilolonga .

Izithako:

• Iipuniwe ezi-3 ze-oatmeal;
• 1 ibhanana evuthiweyo;
• 2 amaqanda abamhlophe.

Imo yokulungiselela:

Kwi-blender beka zonke izithako kwaye udibanise de ufumane umxube ofanayo.

Emva koko, epanini eshushu yokutshisa, beka iinxalenye ezincinci, ukuvumela ukupheka malunga nemizuzu emi-3 ukuya kwemi-5, ukuguqula iipanekuku kunye nokuvumela ukupheka ngaxeshanye.

3. Ubisi, ibhanana kunye neapile smoothie

Ubisi lucebile ngeprotein, lunceda ukugcina izihlunu zisempilweni emva koqeqesho kunye nokomeleza amathambo, ukongeza, iibhanana kunye nama-apile yimithombo efanelekileyo yeecarbohydrate, ezikhuthaza ukutshintshwa kwamandla asetyenzisiweyo kunye nokunceda ukunciphisa ukutya ngokunyusa ukwanela.

Izithako:

• Iiglasi ezi-2 zobisi;
• Ibhanana e-1;
• Iapile e-1.

Imo yokulungiselela:

Kwi-blender, beka zonke izithako uze udibanise kude kufunyanwe umxube ofanayo. Khonza kwiglasi.

4. I-oat kunye ne-flaxseed bar eneziqhamo ezomisiweyo

I-oats kunye neebhanana kukutya okunotye kakhulu kwiicarbohydrate ezinceda ekubuyiseni izihlunu emva koqeqesho kwaye, njengoko zityebile kwifayibha, zonyusa ukutyeba, ukunciphisa ukutya, kunye neflakisi ekwangumthombo ogqwesileyo wefayibha kunye ne-omega 3, evumela Iziqhamo ezomileyo zityebile kwiiproteni, ezikhuthaza ukuveliswa kobunzima bemisipha kunye namafutha alungileyo, zikhulisa ukutyeba emva kokutya.

Izithako:

• 1 indebe ye-oat flakes;
• 1 indebe yembewu yeflakisi;
• ½ indebe yealmondi elaminethiweyo;
• ¼ indebe yamandongomane;
• 2 iibhanana ezivuthiweyo;
• 1 ithisipuni yesinamoni powder;
• 1 icephe lobusi.

Imo yokulungiselela:

Lungisa i-oveni iye kwi-180ºC uze, kwitreyi, beka iphepha lesikhumba. Kwisitya sokudibanisa i-oats, i-flaxseeds, ii-almonds kunye ne-walnuts, kwaye, ngokwahlukeneyo, mash, iibhanana, isinamoni kunye nobusi kude kube kucocekile. Hlanganisa i-puree kunye nezithako eseleyo kunye nendawo etreyini, ucinezela ngokulinganayo. Bhaka malunga nemizuzu engama-25 ukuya kwe-30. Emva kokupholisa kunqunyulwe kwimivalo.

5. Inkukhu, iqanda kunye nokusongelwa kwetamatato

Inkukhu kunye neqanda yimithombo efanelekileyo yeprotheni kwaye, ke, inceda ekuvuseleleni izihlunu emva kokuzilolonga kwaye uncede ukwandisa ubunzima bemisipha. Ukongeza, itumato sisiqhamo esineekhalori ezimbalwa kwaye, nangona inexabiso eliphantsi leecarbohydrate kunye neeproteni, ityebile ku-vitamin C kunye neepropathi zomchamo, yomeleza amajoni omzimba kunye nokunceda ekugcineni ulwelo.

Ilettuce kukutya okutyebileyo kwii-antioxidants kunye nemicu enceda ekwehliseni ubunzima ekunikezeleni imvakalelo yokuhlutha, ukongeza ekuqulatheni izimbiwa ezinje ngecalcium kunye nephosphorus enceda ukomeleza amathambo.

Izithako:

• 1 iphepha lokugoqa;
• 100g yenkukhu eyosiweyo;
• Iqanda eli-1,
• Utamatisi 1;
• 2 amagqabi lettuce;
• 1 ithisipuni yeoli yeoli;
• 1 ityuwa encinci;
• I-Oregano ukunambitha.

Imo yokulungiselela:

Epanini, pheka inkukhu kunye neqanda. Emva kokupheka, faka inkukhu kwisitya kwaye uyiqhekeze. Qhekeza iqanda libe ngamacwecwe kwaye udibanise inkukhu ngeoyile, ityuwa kunye ne-oregano. Beka iletisi, iitumato, inkukhu kunye neqanda kwiphepha elisongelayo, songa urhangqo kwaye usebenze.

Bukela ividiyo kwi-snacks ozoyiqeqesha: