Yintoni Enokutya Emva Kokubaleka? Isondlo sasemva kokuqhutywa

Ukubaleka ngumdlalo osempilweni. Ngokumalunga nento oyidlayo ngaphambi kokubaleka, isondlo emva kokubaleka ibaluleke ngokufanayo.

Ngokuxhomekeke kwiinjongo ezifana nokulahlekelwa kwesisindo kunye nokwakhiwa kwemisipha, ukutya okuhlukeneyo kubonelela ngeenzuzo ezahlukeneyo kulo mbandela.

Ukutya ntoni Emva kokubaleka 

-Ukunciphisa umzimba

Ukuzivocavoca kubalulekile ekulahlekeni kwesisindo kwaye kubaluleke kakhulu ekulahlekeni kwexesha elide.

Ukubaleka ngumsebenzi onokuthi nabani na awenze naphi na, ngaphandle kokusebenzisa nasiphi na isixhobo. Ukuba ubaleka ukunciphisa umzimba, ungadla oku kulandelayo emva kokubaleka kwakho.

isaladi beet

Beet Yimifuno etyebileyo, enekhalori ephantsi, kwaye ilawula indlala imifuno etyebileyo kwifayibha. Iphezulu kwi-nitrate yokutya, iikhompawundi ezinceda umzimba ukuba uvelise i-nitric oxide, enye yeemolekyuli ezibalulekileyo kwimpilo yemithambo yegazi.

Uphononongo lubonise ukuba i-nitrate yokutya esuka kwimifuno ene-nitrate ecebileyo efana ne-beet, isipinashi kunye ne-arugula inokuphucula ukusebenza kunye nokulibazisa ukuqhuba ukukhathala.

Ungadla isaladi ye-beetroot emva kokubaleka, ukunyusa iprotheni eyongezelelweyo ii-ertyisi ve islamoni Unokongeza ukutya okunje 

ikhabe

iziqhamo zasehlotyeni ozithandayo ujodoumgubo uphantsi kweekhalori kunye nomthombo olungileyo wezityalo ezimbini ezinamandla - i-citrulline ve lycopene.

Ngokufana ne-nitrate yokutya, i-citrulline inceda umzimba ukuba uvelise i-nitric oxide kwaye inciphisa ubuhlungu bemisipha ngokulibazisa umthambo wokudinwa. Ivatala, enamanzi angama-91% ngokobunzima, inceda ukubuyisela amanzi alahlekileyo emva kokubaleka.

I-Hummus kunye nemifuno eluhlaza

I-HumusNgokusisiseko sisisityebi esenziwe kwizithako ezimbalwa ezifana neoyile yomnquma yechickpea, ikonofile, ijusi yelamuni, kunye netyuwa. Iichickpeas ngumthombo olungileyo weprotheyini.

Unokongeza i-calorie ephantsi, imifuno enomsoco efana neekherothi, i-bell pepper, i-celery, i-radishes kunye ne-cauliflower kwi-hummus.

I-omelet yemifuno

Egcwele iivithamini, iiminerali, amafutha anempilo kunye neprotheyini ephezulu, amaqanda kukutya okunomsoco.

Uphononongo lubonisa ukuba isidlo sakusasa esineqanda sinokunyusa ukwehla kobunzima xa sidityaniswa nokutya okunekhalori ephantsi.

Kwabo babaleka ekuseni, i-omelet yinto enokuthi isetyenziswe kwisidlo sakusasa. Xuba nesipinatshi esitsha, iitumato, itshizi ecandiweyo, itswele kunye namakhowa ngesidlo sakusasa esimnandi nesinesondlo.

I-apile okanye i-Banana ene-Peanut Butter

apile kunye ibhananaifakwe ibhotolo yamandongomane. Iicarbohydrates zendalo ezisuka kwiziqhamo kunye namafutha asuka kwibhotolo yamandongomane zisebenza njenge digester, zilawula indlala imini yonke.

Ekubeni ibhotolo yamandongomane ineekhalori ezininzi, kulumkele ukuba ungatyi kakhulu.

-Ukwakha izihlunu

Ukubaleka - kudityaniswe ne-weightlifting - kunceda ukutshisa iikhalori ezongezelelweyo, ukukhusela impilo yentliziyo, kunye nokwakha izihlunu. Ukuba injongo yakho kukwakha imisipha, ukutya okulandelayo kunokukhethwa emva kokubaleka.

Ubisi lwetshokholethi

Ubisi lwetshokholethiSisiselo esinezondlo. Ilayishwe ngeprotheyini ekumgangatho ophezulu kunye neekhabhohayidrethi zokwetyiswa ngokukhawuleza zokubuyisela izihlunu kunye nokunyusa amandla.

Uphononongo lweeveki ezi-5 kulutsha lufumene ukuba ubisi lwetshokholethi lubangele ukwanda kwe-12,3% yamandla ngexesha lokuzilolonga xa kuthelekiswa nesiselo se-carbohydrate.

Whey protein shake

Iiprotein shakes zikhetho olukhethiweyo kubantu abaninzi abafuna ukwakha izihlunu. iprotein yewhey, Yenye yezona zinto zikhethwa kakhulu zokwakha izihlunu emva kwayo nayiphi na imithambo.

Umzimba wetyiswa ngokukhawuleza kwaye ufunxa le proteni esekwe elubisini.

Xa kuthelekiswa nezinye iintlobo zeprotein powder ezifana ne-casein okanye i-soy, iprotheni ye-whey iqulethe ngaphezulu kwee-amino acid ezisithoba ezifunekayo umzimba ukuze uqalise inkqubo yokwakha imisipha. 

Inkukhu eyosiweyo kunye nemifuno

Inkukhu yiproteni ekumgangatho ophezulu, ebhityileyo. Unokongeza imifuno efana ne-cauliflower, i-broccoli, amakhowa, i-zucchini, kunye ne-asparagus kwinkukhu eyosiweyo kwaye uzitye ukwakha izihlunu emva kokubaleka. 

I-Cottage cheese kunye neziqhamo

I-Cottage cheese ngumthombo obalaseleyo weprotheni kunye ne-calcium. Ikwaphezulu kwisodium, i-electrolyte elahlekileyo ngenxa yokubila ngexesha lokuzilolonga.

Ukufumana i-antioxidants eyongezelelweyo, yidla iziqhamo ezitsha ezinevithamini kunye neeminerali kunye ne-cottage cheese.

I-Pea protein powder

I-Pea protein powder lukhetho olulungileyo lokwakha izihlunu emva kokubaleka ngokunyusa iprotheni yakho. Ukufumana inzuzo yeprotheni ye-ertyisi, xuba i-1-2 ye-scoops yomgubo ngamanzi, ubisi, okanye enye indlela yobisi olusekelwe kwisityalo kude kube ngumgubo.

Ukutya okunika amandla emva kokubaleka kwasekuseni

Ukubaleka ngumsebenzi onzima. Abantu ababaleka rhoqo ekuseni bachitha amandla amaninzi kunye namandla. Ukubaleka; Ayigcini nje ngokutshisa iikhalori ezininzi, ikwashiya uphefumla kwaye udiniwe.

Ukubaleka yonke intsasa kukuhle kwimpilo kwaye ngakumbi ukunciphisa umzimba, umbuzo ngulo ukuba utye ntoni emva kokubaleka kusasad.

Ibele lenkukhu

Inkukhu yenkukhu iphantsi kakhulu kwiikhalori kwaye ithathwa njengenye yeendlela eziphilileyo zenyama kuyo nayiphi na isidlo sosuku. Inokupheka ngokulula ngokuxuba kunye neziqholo.

 Pheka inkukhu phambi kokubaleka. Xa ubuya ekubalekeni kwakho, zifudumeze kwaye utye.

Njengoko usazi, isidlo sakusasa sisidlo esibalulekileyo kwaye kufuneka sibe sesona sinesondlo phakathi kwezidlo. Ungadla inyama yenkukhu kunye nerayisi emdaka. Kukugcina uhluthi ixesha elide kwaye awunamdla ogqithisileyo wokutya imini yonke.

Inzuzo: Inkukhu iqulethe i-selenium, enciphisa umngcipheko we-arthritis kamva ebomini.

Islamoni

Xa kuziwa ekutyeni kwaselwandle, akunakubakho enye indlela engcono kwi-salmon. Epakishwe nge-omega 3 fatty acids kunye ne-antioxidants, i-salmon ivumela umzimba ukuba ululame ngokukhawuleza.

Unokupheka iifayili ze-salmon kunye namazambane abhakiweyo kunye nemifuno ebilisiwe. Yongeza ioli encinci ye-olive ukuze ufumane uncedo oluninzi lwezempilo.

Inzuzo: I-Salmon iphucula imisebenzi yengqondo kwaye inciphisa izinga lokudodobala kwengqondo kubantu abadala.

bananas

IiCarbs zinerap embi, kodwa hayi phakathi kweembaleki. Yonke imbaleki okanye imbaleki kufuneka itye i-carbohydrates eyaneleyo ukwandisa amandla abo.

Ibhanana yenye yeyona mithombo ilungileyo nesempilweni yeecarbohydrates. Ungasoloko utya ibhanana esempilweni endaweni yokutya iziqhamo zodwa.

Hlanganisa izithako ngobisi lwe-skim, ibhanana kunye ne-strawberry kwi-blender kwaye uyivumele iphumle malunga nemizuzu emibini. Unokongeza ijusi yelamuni ngokwencasa yakho.

Inzuzo: I-Banana ngumxube oyingqayizivele weevithamini, iiminerali kunye ne-carbohydrates eziphucula ukunyamezela phakathi kweembaleki.

Isaladi yeminqatha

Iziqhamo ziswiti, zinejusi kwaye zingumthombo obalaseleyo weevithamini. Ukutya iziqhamo kunye nokusela amanzi emva kokubaleka ekuseni kulungile kwimpilo.

Ungatya iiorenji, iiapile, amaqunube amnyama kunye negrapefruit. Ziqulethe i-antioxidants kwaye zilungele isidlo sakusasa esinempilo. 

Inzuzo: Iziqhamo ezinjengeediliya kunye nekiwi ziqulethe i-antioxidants kunye nefiber ezigcina uxinzelelo lwegazi olunempilo kunye nokuphucula impilo yentliziyo.

Imifuno

Ukutya imifuno ngumbono ophilileyo ukuqala usuku ngamandla. Iqulethe i-antioxidants, iiprotheyini, iivithamini kunye neeminerali eziza komeleza umzimba, zincede ukwakha izihlunu ezithambileyo kunye nokomeleza amandla omzimba.

Unokutya imifuno efana ne-lettuce, i-broccoli kunye ne-karoti eluhlaza. Unokwenza iisandwich kunye namakhukhamba kunye neetumato. Ungongeza kwakhona iqanda elibilisiwe ngeprotheyini eyongezelelweyo.

Inzuzo: Ukutya imifuno efana ne-celery kunokunciphisa uxinzelelo lwegazi, kwaye ukutya amahlumela aseBrussels kunokuthintela ukuphuhliswa kweeseli zomhlaza.

Iamangile

IamangileNgumthombo ogqwesileyo we-antioxidants kwaye yaziwa ngokuthoba i-cholesterol, ngakumbi ukuba ityiwa rhoqo.

Iialmond kukutya okuthandwayo ngabagijimi. Kodwa ke, awukwazi nje ukufumana iialmonds kwisidlo sakusasa emva kokubaleka. Ungayisebenzisa ngokuyongeza kwisitya secereal.

Inzuzo: Iialmond zilungele ulusu. Inciphisa izinga lengozi yazo zonke izifo ezisongela ubomi ngokuziqinisa rhoqo ngamavithamini kunye neemaminerali.

I-oats edibeneyo

I-oats edibeneyo Kukutya okufanelekileyo kwiimbaleki. Iqulethe inani elikhulu leprotheni, i-fiber kunye ne-carbohydrates. Ifayibha izakwenza uzive ugcwele, ngaloo ndlela uthintele ukutya kakhulu.

Nangona kunjalo, ukuba ufumana incasa ye-oatmeal ibland kakhulu, unokongeza nasiphi na isiqhamo osikhethileyo ukwenza ukuba sibe nencasa ngakumbi kwaye sityeke. Enye ye-pluses ye-oatmeal kukuba yehlisa i-cholesterol embi.

Inzuzo: I-oats iqulethe i-fiber, enceda ukunciphisa amanqanaba aphezulu e-cholesterol.

iyogathi

iyogathiLishwamshwam elimnandi kubo bonke abadlali. Ukuba ubaleka imizuzu engama-45 okanye iyure, kuyacetyiswa ukuba usebenzise iyogathi emva kokubaleka. Iyogathi igcwele iprotheyini kwaye ingonwatyelwa kunye neziqhamo kunye nealmonds ukwenzela incasa eyongezelelweyo.

Inzuzo: Iyogathi iqulethe iprotein yokunyusa izinga le-metabolic enceda ukwakha izihlunu ezibhityileyo kunye nokutshisa iikhalori ezininzi.

Ngenxa yoko;

Ukubaleka ngumthambo othandwa ngabantu abaninzi. “Ukutya ntoni emva kokubalekaImpendulo kumbuzo "iya kwahluka ngokuxhomekeke kwiinjongo zakho.

Ukuba ubaleka ukunciphisa umzimba, kufuneka utye ukutya okunekhalori ephantsi, kwaye ukwakha izihlunu, kufuneka ujike kukutya okuneprotheyini ephezulu.