Ukutya okumnandi oku-5 ukuba ubaleke emva kweseshoni ye-HIIT

Umxholo

• Amaqanda
• Iiblueberries
• Iponyoponyo
• Imifuno eluhlaza eluhlaza
• Iiprotheni powder
• Umgca wezantsi

Emva kweseshoni ye-HIIT yokubetha kwentliziyo, yongeza i-refuel ene-protein ephezulu, ukutya okune-antioxidant.

Ndisoloko ndiphantsi kokokuzilolonga okuhle, ukubila, ngakumbi okuya kutshisa iikhalori ezininzi kwaye kusebenze ukubila ngexesha elifutshane. Kwaye enye yeendlela ezithandwayo zokomelela kweminyaka emibini ibaleka kuzo zombini ezi bhokisi.

Ngenisa uqeqesho lwexesha eliphakathi (HIIT).

Uphononongo lubonisa ukuba i-HIIT-ukugqabhuka okufutshane kokuzivocavoca ngamandla okulandelwa ngamaxesha amafutshane okuphumla- kunxulunyaniswe nokwehla kobunzima, ukwanda kokuqina kwempilo ye-aerobic kunye ne-anaerobic, kunye nokomeleza izihlunu.

Kukwalungele nabo bafutshane ngexesha.

Nangona kunjalo ukongeza i-HIIT kwinkqubo yakho ukukunceda ufezekise iinjongo zakho zokomelela komzimba, kubalulekile ukuba uzidibanise nesondlo esifanelekileyo. Ukuhlaziya umzimba wakho emva kokuzilolonga kunye neendidi ezifanelekileyo zokutya ekulungiseni izihlunu kunye nokukhula kwaye kunokunceda ukubuyisela nawaphina amandla ebelahlekile ngexesha lokuzilolonga kwakho.

Kuya kufuneka ujonge ukugcwalisa umzimba wakho ngaphandle kwemizuzu engama-60 ukuya kwengama-90 emva kokuzilolonga kwakho kwi-HIIT. Oku kunika izihlunu zakho ngento eziyifunayo ukuzalisa iivenkile zazo zeglycogen ngokwaneleyo.

Ke, ukuba i-2019 ngunyaka onika i-HIIT itrayi, qiniseka ukuba ukhetha izondlo ezifanelekileyo emva kokuzilolonga kwakho. Ukuqalisa, ungazijonga ezi ngcebiso zintlanu zokutya zingezantsi.

Amaqanda

Amaqanda yenye yezona zinto zibalaseleyo- kunye nokutya endikuthandayo kakhulu- emva kokuzilolonga. Ziyindawo yamandla esondlo, kunye nenani elikhulu leprotheni kunye namafutha enempilo-malunga ne-7 gram kunye ne-5 gram ngokulandelanayo ngeqanda.

Amaqanda athathelwa ingqalelo njengomthombo "weeproteyini". Oku kuthetha ukuba ziqulathe zonke i-amino acid ezisithoba, ezinxulunyaniswe nokunceda ekubuyiseni izihlunu. Amaqanda aqulathe iivithamini B, ezinokunceda kwimveliso yamandla.

Ndiyakuthanda ukusebenzisa amaqanda kwiprotheni. Zimnandi, kulula ukuzenza, kwaye zinokulungiswa ngeendlela ezahlukeneyo. Enye yeendlela zokupheka endizithandayo sisaladi yeqanda yam yeavokhado. Yongeza amaqanda abilisiweyo kwi-avokhado, i-mustard e-brown, i-pickles ye-dill, ityuwa nepepile. Yonwabele kwisiqwenga sesonka.

Ezinye izimvo zokubandakanya amaqanda kwi-snack yakho emva kokuzilolonga zibandakanya:

• kwisaladi ene tuna kunye nesipinatshi
• ukugubungela iipelepele kunye nama-mushroom
• kubilisiwe kanzima kunye nentwana yetyuwa kunye nepepile

Iiblueberries

Iiblueberries zombini zimnandi kwaye zipakishwe ngefayibha yokutya, iivithamini, iiprotein kunye nee-antioxidants.

Zonke iintlobo zokuzilolonga zibangela uhlobo oluthile loxinzelelo lwe-oxidative, okanye ukungalingani phakathi kwee-radicals zasimahla kunye nee-antioxidants emzimbeni wakho. Ngesi sizathu, kubalulekile ukubandakanya ukutya okune-antioxidant-rich in your diet.

Ngaphezu koko, ukutya iiblueberries emva kokuba uqilima kunxibelelene nexesha elikhawulezayo lokufumana izihlunu.

Zingabandakanywa ekutyeni kwakho ngeendlela ezahlukeneyo.

Ndizitya ngokwam iiblueberries rhoqo kwaye ndithanda ukulahla isandla okanye ezimbini kuqeqesho lwam lwasemva koqeqesho lwe-smoothie.

Ezinye iindlela zokubandakanya ezi kwi-post-workout yakho yokutya ziquka:

• idityaniswe neyogathi yekhokhonathi
• ukuthambisa i-oats
• bonwabele bebodwa

Iponyoponyo

Ndingumfunxi weavokhado elungileyo. Esi siqhamo simangalisayo sisityebi ngemagniziyam, ebalaseleyo ekuvuseleleni izihlunu. Iqulethe iipesenti ezili-14 zexabiso lemihla ngemihla le-potassium, elinokukunceda ukulawula ulungelelwaniso lwamanzi kunye nokulawula umsebenzi wombane wentliziyo kunye nezinye izihlunu.

Ngaphezu koko, iavokhado ingumthombo omkhulu we-folate kunye neevithamini C, K, kunye ne-B-6, zonke ezizizakhamzimba ezichasayo, ezinokunceda ukunciphisa ukudumba emzimbeni okunokubangelwa luxinzelelo lomthambo.

Ngamafutshane, esi siqhamo yindlela elungileyo yokunceda ekubuyiseni i-HIIT.

Kum, ndiyaqinisekisa ukuyifaka kwisidlo esinye ukuya kwezimbini ngosuku kwaye ndifumanisa ukuba isinye kwisithathu se-avokhado bubungakanani obaneleyo bokukhonza. Nazi iindlela ezininzi zokuzonwabisa nge-avocado:

• kudityaniswe namaqanda
• ezicujiweyo kwi thowusti
• yongezwa kwisitya samandla
• uphoswe kwismoothie
• ngokwakho ngetyuwa encinci kunye nepepile yomhlaba entsha

Imifuno eluhlaza eluhlaza

Njengama-blueberries, imifuno eluhlaza eluhlaza iyinxalenye yokutya kwam emva kokuzilolonga. Zizele ziivithamini, iiminerali kunye nefayibha. Zikwanazo neekhalori.

Ezi ntlobo zemifuno zikwindawo ephezulu kwii-antioxidants kwaye zinokunceda ukunciphisa iiradicals zasimahla ezinokuthi zikhutshwe ngexesha loqeqesho lwe-HIIT.

Kukho iintlobo ngeentlobo zemifuno eluhlaza enamagqabi onokukhetha kuyo, kodwa ezinye zezona zidumileyo zibandakanya:

• kudala
• ispinatshi
• arugula
• isiselo samanzi

Njengoko ndenza ngeeblueberries, ndihlala ndiphosa isipinatshi esineqhwa kwisithuba sam sasemva kokuzilolonga-malunga nezandla ezibini ezikhulu. Ihlala idibanisa ngokulula xa iqabile, oko kuthetha ukuba ngekhe ukwazi ukuyinambitha, ungasathethi ke ngokwenza ukuba i-smoothie yakho ibande ngakumbi!

Unokutya imifuno enamagqabi ngezi ndlela zilandelayo:

• kukhutshwe ioyile eyongezelelweyo ye-oliva njengendlu esecaleni
• iphoswe kwisaladi
• yongezwa kwisitya sepasta kunye neprotein ebuthathaka

Iiprotheni powder

Ukuqinisekisa ukuba umzimba wakho ufumana iprotein eyaneleyo yokutya ukunceda inkqubo yokubuyisela izihlunu akusoloko kulula okanye kunokwenzeka. Kule meko, ndicebisa ukuba ndijonge kumgangatho ophezulu weprotein powder, enokunceda ukuxhasa umzimba xa ukonakala kwemisipha kwenzeka ngexesha loqeqesho lwamandla okanye imithambo ye-HIIT.

Enye into elungileyo xa kufikwa kumgubo weeprotein yinto elula. Yeyona ndlela yokubamba kunye nokuhamba kwezi zifutshane ngexesha, ungasathethi ke kukugcina ugcwele ixesha elide.

Ngelixa ndihlala ndikhetha ukuhluma i-vegan protein powders ngokuyinxenye ngenxa yokunganyamezelani ne-lactose, kukho iindidi ezininzi phaya zokuzama. Njengengcebiso, ndizama ukugcina umxholo weswekile ongaphantsi kwe-6 ukuya kwi-8 yeegram ngokusebenza.

Umgca wezantsi

Ukuyibuyisela kwakhona emzimbeni wakho ngokutya okunesondlo, ukutya okupheleleyo emva kwe-HIIT kubalulekile ekusebenzeni nasekuvuseleleni kwakhona. Yongeza enye - okanye konke! - koku kutya kukutya okusemva kokuzilolonga ukuze uncede ekubuyiseni izihlunu, ukuhlanganiswa kweprotein, kwaye ekugqibeleni, kuncede kumandla akho ukufezekisa iinjongo zakho zomsebenzi.

URachael DeVaux yingcali yezidlo ebhalisiweyo kunye nomqeqeshi oqinisekisiweyo ozinze eSeattle. Ugxile ekuboneleleni ngeendlela zokupheka ezinesondlo, iingcebiso ngesondlo kunye namaqhinga, kunye nemibono yokubulala yokubulala. Injongo kaRachael kukubonelela abantu ngezixhobo abazifunayo ukuze bakhe imikhwa esempilweni kwaye ekugqibeleni baphile ubomi obulungeleleneyo. Unokufumana uRachael kwibhlog yakhe, okanye kwi-Instagram, Facebook, Twitter, kunye nePinterest.