Yintoni oza kuyitya ngaphambi kokuba ulale ukuze ungabeki ubunzima

Umxholo

• 4 ukutya okutyiwa phambi kokuba ulale
• Yintoni oza kuyitya ngaphambi kokuba ulale ngenxa yehypertrophy
• Ngaba ukutya ngaphambi kokulala kubi?

Nangona abantu abaninzi bezama ukunqanda ukutya ukutya ngaphambi kokulala, njengoko bekholelwa ekubeni kungonyusa amafutha kwaye ke oko kukhokelele ekuzuzeni ubunzima, oku akusoloko kuyinyani. Nangona kunjalo, kubalulekile ukwazi ukuba ungayikhetha njani into oza kuyitya ngaphambi kokuba ulale kuba ukuba ikhalori etyiwayo iphezulu kakhulu, into etyiwayo ngaphambi kokuba ulale inokwandisa ubunzima bamafutha kunye nokuphazamisa ukuzuza kwemisipha, umzekelo.

Phambi kokulala kuya kufuneka utye ukutya okulula ekucoleni kwaye unezinto zokuthomalalisa ukulala, njengeavokhado ivithamini, iyogathi eneoats, ibhanana enamantongomane okanye ubisi olunobusi, umzekelo. Jonga kwakhona uluhlu lokutya okuququzelela ukulala.

Ukongeza, unokuphinda usele iziselo ezineempawu zokuthomalalisa ezinje nge-chamomile iti okanye incindi yeziqhamo enomdla, ethi incede ngokwendalo ukuzola, ukuphumla kunye nokulala kakuhle, nto leyo ebalulekileyo kwinkqubo yokuhla kwesisindo kunye nasekuvuseleleni izihlunu kunye nokukhula.

4 ukutya okutyiwa phambi kokuba ulale

Kwabo bafuna ukunciphisa umzimba kubalulekile ukuba bangalali belambile kuba oku kuya kubenza ukuba balambe nangakumbi ngengomso, yiyo ke loo nto banomdla wokutya ngakumbi. Ke ngoko, yintoni ekufuneka ityiwe ngaphambi kokulala, ukuze ungabeki ubunzima kufuneka ibe kukutya okuncinci kunye neekhalori ezimbalwa ezinje:

1. Iglasi yerayisi, isoya okanye isiselo sobisi;
2. Iyogathi;
3. I-strawberry okanye i-kiwi smoothie;
4. Ijelatin.

Ngamanye amaxesha, iti nje efudumeleyo efana ne-chamomile, i-linden okanye i-balm ye-lemon, umzekelo, yanele ukunceda ukunciphisa ukuziva ulambile kwaye akukho mfuneko yokuba utye ngaphambi kokuba ulale. Ukuba usebenza ebusuku, la maqebengwana akwanelanga, kodwa akukho sidingo sokwenza njalo. Jonga ezinye iingcebiso malunga nokutya ebusuku emsebenzini.

Yintoni oza kuyitya ngaphambi kokuba ulale ngenxa yehypertrophy

Kulabo bafuna ukuphinda bonyuse kwaye bandise ubunzima bemisipha, bathande i-hypertrophy yemisipha, kufuneka batye ukutya okutyebileyo kwiiproteni ezinje ngobisi kunye neemveliso zobisi okanye amaqanda kunye ne-glycemic index index carbohydrate ezinjengeenkozo zonke ukuzalisa amandla achithwe ngexesha loqeqesho hayi yindlala ngexesha loqeqesho ebusuku.

Amanye amashwamshwam alungileyo ekufuneka wenziwe ngaphambi kokulala kwabo bafuna ukwandisa ubunzima bemisipha banokuba yi-oatmeal, iavokhado okanye ibhanana smoothie kunye neyogathi ene-oats, umzekelo.

Ngaba ukutya ngaphambi kokulala kubi?

Ukutya ngaphambi kwexesha lokulala akulunganga xa isidlo sinamafutha kakhulu kwaye kunzima ukwetyisa. Ukongeza, kufuneka utye ngaphambi kokulala ukuba ixesha eliphakathi kwexesha lesidlo kunye nexesha lokulala lingaphezulu kweeyure ezi-3.

Kwakhona akulunganga ukuba neziselo ezinje ngekofu, i-guarana, iti emnyama okanye isoda ene-caffeine ngaphambi kokuba ulale kuba ezi ziselwayo ziyakhuthaza kwaye azinagalelo ekulaleni ngokuzolileyo. Jonga iimpendulo kwezinye iinyani kunye nenyaniso malunga nokutya okunciphisa umzimba.

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