Ukutya okuli-15 okuLungileyo ukuKutya emva kokuSebenza

Umxholo

• 1–5. Ukwehla kobunzima
• 1. Isaladi yebeet
• 2. Ivatala
• 3. IHummus kunye nemifuno eluhlaza
• 4. I-omelet yemifuno
• 5. Iapile okanye ibhanana enebhotolo yamandongomane
• 6-10. Yokwakha izihlunu
• 6. Ubisi lweetshokholethi
• 7. Whey protein inyikima
• 8. Inkukhu eyosiweyo enemifuno eyosiweyo
• 9. I-Cottage cheese kunye neziqhamo
• 10. Ipea protein umgubo
• 11–15. Iimarathoni
• 11. Isitya seBurrito
• 12. I-penne yenkukhu kunye ne-broccoli
• 13. Isalmon ngelayisi kunye neasparagus
• 14. Isitya seoatmeal esigcweleyo
• 15. iyogathi yamaGrike eneziqhamo kunye negranola
• Umgca wezantsi

Nokuba uyakonwabela ukubaleka ngokuzonwabisa, ukhuphiswano, okanye njengenxalenye yeenjongo zakho zokuphila kakuhle, yindlela elungileyo yokuphucula impilo yentliziyo yakho.

Nangona ingqwalaselo enkulu ijolise kwinto oza kuyitya ngaphambi kokubaleka, into oyityayo emva kwayo ibalulekile ngokulinganayo.

Kuxhomekeke kwiinjongo zakho-ezinje ngokuhla kobunzima, ukuzuza kwezihlunu, okanye ukugqiba umgama omde-ukutya okwahlukileyo kunokubonelela ngezibonelelo ezahlukeneyo.

Nazi izidlo ezili-15 ezilungileyo onokuzitya emva kokubaleka.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1–5. Ukwehla kobunzima

Ukuzivocavoca yinto ebalulekileyo kuyo nayiphi na irejimeni yokulahleka kwesisindo, kwaye kubaluleke kakhulu ekugcineni ukulahleka kobunzima kwixesha elide ().

Ukubaleka kukuzilolonga okuthandwayo ngabantu abaninzi abafuna ukunciphisa umzimba, njengoko kunokwenziwa phantse naphina ngaphandle kokusebenzisa izixhobo ezibizayo.

Nazi izinto ezi-5 zokutya okungcono onokuzitya emva kokubaleka xa injongo yakho ikukuhla kobunzima.

1. Isaladi yebeet

Iibhontshisi zityebile kwizakhamzimba, ziphantsi kweekhalori, kunye nomthombo omkhulu wefayibha yokulawula indlala, ezenza ukuba zongeze kakhulu kuyo nayiphi na isaladi.

Ngaphezu koko, ziphezulu kwii-nitrate zokutya, eziyimixube enceda umzimba wakho uvelise i-nitric oxide, enye yeemolekyuli ezibaluleke kakhulu kwimpilo yemithambo yegazi.

Izifundo zibonise ukuba i-nitrate yokutya evela kwii-beet kunye neminye imifuno ene-nitrate, enje ngesipinatshi kunye ne-arugula, inokunyusa ukusebenza kunye nokulibazisa ukudinwa (,).

Sebenzisa imifuno yesaladi exubekileyo njengesiseko sakho, yongeza i-beet ephekiweyo kunye neetyhubhu ephekiweyo kunye nomphezulu ngeeshizi zebhokhwe ziyaqhekeka.

Ukugqiba isaladi nge-drizzle yeviniga yebhalsam kwaye ungeze ityuwa kunye nepepper ukuze uzonambitha. Ukuba ujonge ukutya okune-post-running, yongeza ii-chickpeas, iqanda elibilisiweyo, okanye isalmon encinci ukongeza iiprotein.

2. Ivatala

Isiqhamo sepikiniki esithandwayo ehlotyeni, ivatala ineekhalori ezimbalwa kwaye ingumthombo olungileyo wezinto ezimbini ezinamandla zezityalo - icitrulline kunye ne-lycopene.

Ngokufana ne-nitrate yokutya, i-citrulline inceda umzimba wakho ukuba uvelise i-nitric oxide kwaye unokulibazisa ukukhathala komzimba kunye nokunciphisa ubuhlungu besisu (,,).

Equlathe i-91% yamanzi ngokobunzima, ivatala inokukunceda ukuba uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde lube ngamanzi (run).

Ungayonwabela ivatala yodwa okanye uyongeze kwezinye izitya ezinje ngeesaladi zesitya sokugcwalisa ngakumbi.

Hlanganisa utamatisi we-cherry, u-anyanisi obomvu osikiweyo, i-baby arugula, kunye ne-feta cheese kunye ne-watermelon ye-cubed yokutya okuphekiweyo, okulandelayo. Ukuba unqwenela, nxiba isaladi ngeoyile yeoyile kunye nejusi yelamuni.

3. IHummus kunye nemifuno eluhlaza

I-Hummus isasazeka yenziwe ikakhulu kwiimbotyi ze-garbanzo ezifihliweyo, ekwabizwa ngokuba zii-chickpeas, kunye nezinye izinto ezinje ngeoyile ye-olive, igalikhi, incindi yelamuni kunye netyuwa.

Ngumthombo olungileyo weprotein esekwe kwizityalo, ukubonelela phantse i-8 yeegramu nge-3.5-ounce (100-gram) ekhonza ().

Endaweni yokusebenzisa iichips ukudipha kwi-hummus, khetha ikhalori esezantsi, imifuno etyebile ngezondlo njengeminqathe, ipepile yentsimbi, iseleri, iradishi, kunye nekholifulawa.

4. I-omelet yemifuno

Zigcwele iivithamini, iiminerali, amafutha asempilweni, kunye neeprotein ezikumgangatho ophezulu, amaqanda yenye yeendawo zokugcina amandla zesondlo.

Izifundo zibonisa ukuba isidlo sakusasa esineqanda sinokuphucula ukulahleka kwesisindo xa sidityaniswa nokutya okunekhalori ezisezantsi. Oku kwenza i-omelet ikhetho elifanelekileyo lesidlo sakusasa kwiimbaleki zakusasa (,,).

Hlanganisa isipinashi esitsha, utamatisi oqoshiwe, ushizi otyhidiweyo, anyanisi kunye nama-mushroom kwisidlo sakusasa esimnandi, esinomsoco.

5. Iapile okanye ibhanana enebhotolo yamandongomane

Ii-apile kunye neebhanana zidibene kakuhle neebutter nut njengebhotolo yamandongomane.

Ii-carbs zendalo ezivela kwiziqhamo kunye namafutha asuka kwibhotolo yamandongomane zisebenza ngokudibeneyo ukuba zingakuncedisi ekuvuseleleni ekubalekeni kwakho kodwa nasekulawuleni indlala yakho imini yonke (12).

Ngenxa yokuba ibhotolo yamandongomane ityebile kwiikhalori, namathela kwi-2-tablespoon yokukhonza, okanye malunga nobukhulu beping pong ibhola.

Isishwankathelo Khetha ikhalori ephantsi, ukutya okunezondlo emva kokubaleka kwakho ukunceda iinjongo zakho zokuphulukana nobunzima. Oku kubandakanya i-hummus, i-omelet ye-veggie, kunye ne-beet okanye isaladi yevatala.

6-10. Yokwakha izihlunu

Ukubaleka-xa kudityaniswe nokuphakamisa iintsimbi- yindlela elungileyo yokukunceda utshise iikhalori ezongezelelekileyo, ugcine intliziyo isempilweni, kwaye wakhe izihlunu.

Nazi izinto ezi-5 zokutya okusemgangathweni onokukutya emva kokubaleka xa injongo yakho izuza yimisipha.

6. Ubisi lweetshokholethi

Ubisi lwetshokholethi luyisiselo esigqibeleleyo emva kokuqhutywa.

Ilayishwe ngeprotheni ephezulu kunye ne-carbs-digesting fast for the muscle recovery and energy refueling.

Ngokufanayo kwiziphuzo ezininzi zokubuyisa ukuzivocavoca, ubisi we-chocolate onamafutha asezantsi une-4: 1 carb-to-protein ratio ().

Isifundo esinye seeveki ezi-5 kulutsha lufumanise ukuba ubisi wetshokholethi kubangele ukonyuka kwamandla nge-12.3% kumatshini wokushicilela webhentshi kunye nokuzivocavoca ngesikwere, xa kuthelekiswa nesiselo se-carbohydrate ().

Ngaphaya koko, uphononongo lwezifundo ezili-12 lufumanise ukuba ubisi wetshokholethi ubonelela ngezibonelelo ezifanayo okanye ezingcono zokubuyisa umzimba, xa kuthelekiswa nezinye iziselo zokubuyisa ().

7. Whey protein inyikima

Iiprotheyini zishukunyiswa zijikeleze amashumi eminyaka kwaye zezona zikhethiweyo kubantu abaninzi abafuna ukwakha izihlunu.

Nangona kukho iintlobo ezininzi zeprotein powder, iprotheni yewhey yenye yezona zinto zikhethileyo zokwakha izihlunu emva kokwenza (,,).

Umzimba wakho uyetyisa kwaye uthathe iprotein esekwe kubisi ngokukhawuleza.

Xa kuthelekiswa nolunye uhlobo lweprotheni olungumgubo, njenge-casinin okanye isoya, iipakethi zeproteni ezipakishayo ngaphezulu kwee-amino acid ezilithoba umzimba wakho kufuneka uqalise inkqubo yokwakha izihlunu ().

Kwi-blender, xuba i-1-2 scoops ye-whey protein ngamanzi de ibe mhle. Ukuba ufuna ukuqhuma ikhalori kunye nomxholo weprotheni, sebenzisa ubisi endaweni yamanzi. Yongeza iziqhamo ezinqabileyo okanye ibhotolo yebhotolo yesondlo esongezelelekileyo kunye nencasa.

I-Whey protein powder ifumaneka ngokubanzi kwiivenkile ezinkulu, kwiivenkile ezizodwa nakwi-intanethi.

8. Inkukhu eyosiweyo enemifuno eyosiweyo

Inkukhu yiprotini ekumgangatho ophezulu, engaxutywanga.

I-4-ounce (112-gram) yenkukhu ipakisha iipakethe ezingama-27 zeeprotheyini, ezingaphezulu kokwaneleyo ukuqala inkqubo yokwakha izihlunu emva kokuqhuba ().

Nangona kunjalo, le nkukhu inokuthi ibe yinto engathandekiyo yodwa, ngoko ke unecala lemifuno eyosiweyo kunye nenkukhu yakho eyosiweyo.

Icauliflower, ihlumelo laseBrussels, i-broccoli, amakhowa, i-zucchini kunye ne-asparagus zezona zigqibeleleyo. Yongeza ioyile yomnquma, igalikhi, kunye netyuwa kunye nepepile ukungcamla incasa eyongezelelweyo.

9. I-Cottage cheese kunye neziqhamo

I-Cottage cheese ngumthombo ogqwesileyo weprotheni kunye ne-calcium.

Ikomityi enye (226 gram) yetshizi enamafutha asezantsi inika iigram ezingama-28 zeprotheyini kunye ne-16% yeXabiso lemihla ngemihla (DV) yecalcium ().

I-Cottage cheese nayo iphezulu kwi-sodium, i-electrolyte elahlekileyo kumbilo ngexesha lokuzilolonga ().

I-cottage cheese ephezulu enamajikijolo amatsha, izilayi zepesika, okanye ii-melon chunks okanye iibhola ze-antioxidants, iivithamini kunye neeminerals.

10. Ipea protein umgubo

Ukuba unezithintelo ekudleni okanye ulandela ukutya okusekwe kwizityalo, ipea protein umgubo lolunye uhlobo oluphambili lwempuphu esekwe kubisi.

Ukuxhaswa nge-pea protein powder kunika indlela efanelekileyo yokwandisa iprotheni.

Ngelixa uphando ngeziphumo zeproteni ye-ertyisi ekulungiseni izihlunu nasekuvuseleleni iimbaleki zonyamezelo lusilela, kubonisiwe ukwandisa iproteni synthesis synthesis- inkqubo yokwakha umsipha- ukuya kwinqanaba elifanayo njengeprotein yewhey

Kwisifundo seeveki ezi-8 kubantu abali-15 abenza uqeqesho oluphezulu ngamandla amaxesha ama-4 ngeveki, besebenzisa iproteni ye-ertyisi ngaphambi okanye emva kokuzilolonga bavelise iziphumo ezifanayo nezo zeprotheyini ye-Whey ngokubhekisele kubukhulu bemisipha kunye namandla ().

Ukuvuna izibonelelo zeprotein ye-ertyisi, dibanisa 1-2 scoops yomgubo ngamanzi, ubisi, okanye ubisi olusekwe kwisityalo kude kube ngokugudileyo.

Ukuba ufuna ukuzama ipea protein umgubo, ungayifumana ekuhlaleni okanye kwi-Intanethi.

Isishwankathelo Funa imithombo ephezulu yeeprotein ezinje ngeprotein engcangcazelisayo okanye inkukhu kunye nemifuno ukukhuthaza ukulungiswa kwemisipha kunye nokukhula emva kokusebenza.

11–15. Iimarathoni

Ukongeza kwisicwangciso sangaphambi nasemva kogqatso, kufuneka ube nesicwangciso sasemva komdyarho xa uthatha inxaxheba kugqatso.

Injongo yesidlo sasemva komdyarho ukubuyisela izondlo ezilahlekileyo ngexesha lomdyarho kunye nokubonelela ngeebhloko zokwakha eziyimfuneko ekubuyiseni izihlunu.

Ngokukodwa, isidlo sakho sasemva kokuqhutywa kufuneka sibe neprotein eyaneleyo, kunye ne-carbs eninzi yokugcwalisa amanqanaba akho e-glycogen, ayindlela yokugcina umzimba wakho ye-carbs (,,).

Kwaye, uya kufuna ukufaka ityuwa endaweni yesodium elahlekileyo kukubila. Ukutya okunotye okune-sodium nako kukonyusa ukugcinwa kolwelo xa kudityaniswe namanzi ukubuyisela i-hydration post-exercise ().

Nazi izidlo ezi-5 ezilungileyo zokutya emva kokubaleka umdyarho.

11. Isitya seBurrito

Isitya se-burrito sinayo yonke into onokuyifumana kwi-burrito-vele ubeke kwisitya.

Ngelixa zinokuqulatha ukutya okuninzi okanye okuncinci njengoko ungathanda, kuya kufuneka babe ne-carbs eninzi kunye neeprotein zokuqalisa inkqubo yokubuyisela kunye nokuzalisa iivenkile zakho zamandla.

Sebenzisa irayisi emdaka okanye emhlophe kunye neembotyi ezimnyama okanye ze-pinto njengesiseko sesitya sakho se-burrito. Emva koko, yiphakamise ngomthombo weprotheni onqabileyo, njengenyama yenkomo okanye inkukhu. Ungayifaka kwimifuno oyikhethileyo kwaye uyikhuphe nge-cream emuncu, itshizi kunye nesalsa.

12. I-penne yenkukhu kunye ne-broccoli

I-penne yenkukhu kunye ne-broccoli ipakishwe zii-carbs ezisempilweni kunye neeprotein ezikumgangatho ophezulu-zilungele emva komdyarho.

Pheka ipenne ngokwemikhombandlela yephakheji, ukongeza i-broccoli kwimizuzu emibini yokugqibela yokupheka.

Ngelixa i-pasta ibilayo, yitshise ioyile yomnquma kwi-skillet ngaphezulu kobushushu obuphakathi, pheka inkukhu, emva koko uyiqhekeze.

Ekugqibeleni, hlanganisa i-pasta kunye ne-broccoli kunye nenkukhu kunye negalikhi kwisitya esikhulu kwaye ufefe yonke into nge-parmesan ushizi xa ufuna.

13. Isalmon ngelayisi kunye neasparagus

I-Salmon ayisiyomithombo iprotheyini kuphela kodwa ikwacebile kwi-omega-3 fatty acids esempilweni.

Ngenxa yeempawu zabo ezichasayo, i-omega-3 fatty acids ziye zafundwa ngendima yazo yokunciphisa umngcipheko wesifo sentliziyo, ukwehla kwengqondo, kunye nomhlaza othile, kubandakanya nomhlaza wamabele kunye namabala (,,, 32).

Ngaphezu koko, banxulunyaniswa nokubuyisa imithambo, besenza isalmon njengomthombo ogqibeleleyo weprotheyini yasemva komdyarho (,,).

Bambisa i-salmon kunye neekomityi ezimbalwa zerayisi kunye nemikhonto ye-asparagus yokutya okupheleleyo, emva komdyarho.

14. Isitya seoatmeal esigcweleyo

I-Oatmeal ngumthombo we-carb ekumgangatho ophezulu kwaye ityebile kwi-beta-glucan, uhlobo lwefayibha enyibilikayo enxulunyaniswe nezibonelelo ezininzi zempilo, njengokuphucula ukusebenza komzimba kunye nokunciphisa umngcipheko wesifo sentliziyo (,,,).

Nangona kunanditshwa ngokutya kwasekuseni, lukhetho olufanelekileyo emva komdyarho, ngakumbi xa kulayishwe ezinye izithako zeeprotheyini ezongezelelweyo kunye neekhalori.

Pheka i-oatmeal ngobisi kwaye uyibeke phezulu ngamaqunube asikiweyo, iibhanana, okanye imbewu ye-chia. Amantongomane, anje ngee-walnuts okanye ii-almonds, enza ukongezwa okuhle ngokunjalo. Yongeza ubusi, ufefe ikhokhonathi, okanye ungeze iitshiphusi ezimnyama zeetshokholethi ezongezelelweyo zeekhalori kunye nokunambitha.

15. iyogathi yamaGrike eneziqhamo kunye negranola

I-yogurt yamaGrike iphezulu kakhulu kwiprotheni kuneyogathi eqhelekileyo.

Inye ye-2/3-indebe (i-150-gram) yokuhambisa iipakethi ze-yogurt zamaGrikhi ezili-15 zeeprotheyini, xa kuthelekiswa neegram ezi-5 zenani elifanayo leyogathi eqhelekileyo (,).

Iziqhamo kunye negranola zongeza ii-carbs ezongezelelweyo, iivithamini kunye neeminerali ukukhawulezisa ukubuyisela kwakho emva kwemarathon.

Isishwankathelo Khetha i-carb ephezulu, ukutya okuneproteni ephezulu emva komdyarho wakho okanye umgama omde wokubaleka ukunceda ukubuyisela izihlunu kunye nokuzalisa iivenkile zakho zamandla.

Umgca wezantsi

Ukubaleka kukuzilolonga abantu abaninzi bakonwabela ukuhlala besempilweni.

Ngelixa ingqalelo enkulu ijolise kwinto oza kuyitya ngaphambi kokuba ubethe umzila okanye i-treadmill, ungalibali ukubasa amafutha emva koko ukuze uqalise inkqubo yokubuyisela kwimeko yesiqhelo.

Ukutya ukutya okunesondlo, ukutya okunekhalori ezisezantsi kunokunceda ukunciphisa umzimba emva kokusebenza, ngelixa ukhetha iproteni ekumgangatho ophezulu kunokunceda ukwakha izihlunu.

Ukuba usandul 'ukugqiba umdyarho okanye umgama omde wokubaleka, beka phambili i-carb ephezulu, ukutya okuneprotein ephezulu yokufumana kwakhona izihlunu kunye nokwenza i-refueling.