Umxholo wenqaku
Ubeka umzamo omkhulu kwinkqubo yakho yokuzilolonga, uhlala unomdla wokwenza ngcono kwaye ufezekise iinjongo zakho.
Ewe, ngaba uyazi ukuba into oyityayo emva komthambo ibaluleke njengaleyo uyityayo ngaphambi kokuba wenze umthambo?
Ukutya kanye emva kokwenza umthambo kubaluleke kakhulu njengento oyityayo ngaphambi kokuba wenze umthambo.
Isicelo umthambo kunye nesondlo emva kwezemidlalo Izinto ekufuneka uzazi malunga…
Ukutya Emva koMthambo kubalulekile
Ukuqonda ukuba ukutya okufanelekileyo kunokukunceda njani emva kokuzivocavoca, kubalulekile ukuqonda ukuba umzimba uchatshazelwa njani ngumsebenzi womzimba.
Xa usenza umthambo, izihlunu zisebenzisa iivenkile ze-glycogen ukwenza amafutha. Oku kukhokelela ekuphelelweni kwe-glycogen kwimisipha. Ezinye iiproteni ezikwimisipha ziyawohloka kwaye zonakaliswe.
Emva kokuzilolonga, umzimba uzama ukwakha kwakhona iivenkile ze-glycogen kunye nokulungisa nokuvuselela iiprotheni zemisipha.
Ukutya ukutya okufanelekileyo ngokukhawuleza emva kokuzivocavoca kunokunceda umzimba ufezekise le nkqubo ngokukhawuleza. Yiyo loo nto kubaluleke kakhulu ukutya iicarbohydrate kunye neprotheni emva koqeqesho.
Ukwenza oku kunceda umzimba ngoku:
-Ukunciphisa ukuthotywa kweprotheyini yemisipha.
- Yandisa i-protein ye-muscle synthesis.
- Ubuyisela iivenkile ze-glycogen.
- Ivumela izihlunu ukuba ziphilise.
Iiprotheyini, iiCarbs kunye neFat
Nantsi indlela i-macronutrient nganye - iprotein, i-carbohydrate, kunye namafutha - ibandakanyeka kwinkqubo yokubuyisela umzimba emva kokusebenza.
Iprotheyini inceda ukulungisa nokwakha izihlunu
umthambo, izihlunu proteinIbangela ukuqhekeka komngxuma.
Izinga okwenzeka ngalo oku kuxhomekeke kwinqanaba lokuzilolonga kunye noqeqesho, kodwa nabadlali abaqeqeshwe kakuhle bafumana ukuthotywa kweprotheyini yemisipha.
Ukutya izixa ezaneleyo zeprotheyini emva kokuzilolonga kunika umzimba ii-amino acid ezifunekayo ukulungisa nokwakha ezi proteni. Ikwabonelela ngeebhloko zokwakha ezifunekayo ukudala izicubu ezitsha zemisipha.
Kunconywa ukuba udle iiprotheyini ngekhilogram yesisindo somzimba (0,3-0,5 grams / kg) ngokukhawuleza emva kokuzivocavoca.
Uphononongo lubonisa ukuba ukufumana i-20-40 grams yeprotheyini yonyusa amandla omzimba wokuphinda abuyele kwimithambo.
IiCarbs zinceda ukubuyiswa kwemisipha
Iivenkile ze-glycogen zomzimba zisetyenziswa njengamafutha ngexesha lokuzilolonga kunye ikhabohydrate Ukuzisebenzisa kunceda ukuzihlaziya.
Zisetyenziswa kangakanani iivenkile ze-glycogen zixhomekeke kumsebenzi. Ngokomzekelo, imidlalo yokunyamezela ibangela ukuba umzimba usebenzise i-glycogen ngaphezu koqeqesho lokumelana.
Ngoko ke, ukuba uthatha inxaxheba kwimidlalo yokunyamezela (ukugijima, ukubhukuda, njl.) Unokufuna ukutya i-carbohydrates eninzi kunomakhi womzimba.
Ukutya i-30-1,1 grams / kg ye-carbohydrates ngaphakathi kwemizuzu engama-1,5 emva kokuzivocavoca kuphumela kwi-glycogen synthesis efanelekileyo.
Ukongezelela, i-insulin secretion, ekhuthaza ukuhlanganiswa kwe-glycogen, ivuselelwe ngcono xa i-carbohydrates kunye neprotheni zidliwe ngaxeshanye.
Ngoko ke, ukusetyenziswa emva kokuzivocavoca kwe-carbohydrates kunye neprotheni kunokwandisa iprotheni kunye ne-glycogen synthesis.
Zama ukusebenzisa ezi zimbini ngomlinganiselo we-3:1 (carbs:protein). Ngokomzekelo, i-40 grams yeprotheni kunye ne-120 grams ye-carbohydrates.
Ukutya okuninzi kweecarbohydrates ukwakha kwakhona iivenkile ze-glycogen kubalulekile kwabo basebenza rhoqo.
Oku akubalulekanga kangako ukuba uneentsuku ezi-1 okanye ezi-2 zokuphumla phakathi kokuzilolonga.
Ngaba amanqatha amabi?
Abantu abaninzi bacinga ukuba ukutya amanqatha emva kokuzilolonga kuyacothisa ukugaya kwaye kuthintele ukufunxwa kwezondlo.
Ioyile yayo inokucothisa ukufunxwa kokutya kwasemva kokusebenza kodwa ayinciphisi izibonelelo zayo.
Ngokomzekelo, uphando oluthile lubonise ukuba ubisi olupheleleyo lwalusebenza ngakumbi kunobisi lwe-skim ekukhuliseni ukukhula kwemisipha emva kokusebenza.
Ngaphezu koko, olunye uphando lubonise ukuba i-muscle glycogen synthesis ayizange ichaphazeleke xa i-glucose ye-fat (45% yamandla kumafutha) isusiwe, nangona emva kokuba i-fat excreted.
Kungaba ngumbono olungileyo ukunciphisa inani lamanqatha owatyayo emva kokuzivocavoca, kodwa ukutya kunye nexabiso elincinci lamanqatha kwisidlo sakho sasemva komthambo akuyi kuchaphazela ukuchacha kwakho.
Ixesha lokutya emva kokuzilolonga
Amandla omzimba wokwakha kwakhona i-glycogen kunye neprotheyini iyaphuculwa emva komthambo.
Ke ngoko, kucetyiswa ukuba udle indibaniselwano yeecarbohydrate kunye neeproteni ngokukhawuleza emva kokuzivocavoca.
Ixesha akufuneki libe lichanekile, kodwa iingcali ezininzi zincoma ukuba utye isidlo sakho sasemva kokusebenza ngaphakathi kwemizuzu engama-45.
Ngapha koko, kukholelwa ukuba ukulibazisa ukusetyenziswa kwe-carbohydrate kangangeeyure ezimbini emva kokuzilolonga kunokwehlisa amazinga e-glycogen synthesis ngama-50%.
Izinto Ezityiwayo Emva Kokuzilolonga
Injongo ephambili yokutya emva kokusebenza kukubonelela umzimba ngezondlo ezifanelekileyo zokubuyisela ngokwaneleyo kunye nokwandisa inzuzo yokuzivocavoca.
Ukukhetha ukutya ekulula ukwetyiswa kukhuthaza ukufunxwa ngokukhawuleza kwezondlo. Nantsi iUkutya okudliwayo emva kokufakwa...
ekudleni
Imifuno enamagqabi aMnyama
ezifana ne-kale, isipinatshi, i-radishes, i-chard, i-lettuce, i-broccoli, i-kale kunye ne-arugula. imifuno enamagqabi amnyamaInika i-fiber yokutya, iivithamini C, A, E kunye ne-K, i-magnesium, i-calcium, i-potassium kunye nezinye i-phytonutrients.
Ezi zinto azincedi kuphela ukuzalisa izitolo ze-glycogen, kodwa zikhusela nezifo ezininzi, zinceda ukunciphisa umzimba kunye nokuqinisa ukuzivikela.
I-oats edibeneyo
Oat, ithandwa phakathi kwabo bafuna ukunciphisa umzimba. Ngenxa yobukho be-carbohydrates eyinkimbinkimbi enenzuzo, i-oats yenza ukhetho olukhulu emva kokusebenza, ngakumbi ukuba uyisebenzisa kwi-smoothie.
Elayishwe nge-vitamin E, i-antioxidants kunye nezinye i-phytonutrients, i-oats inceda ukwandisa ukuhlutha, i-cholesterol embi kwaye ilwe nomhlaza.
Iziqhamo kunye nemifuno
I-apile, ibhanana, ipere, ipesika, iplam, ujodozIziqhamo kunye nemifuno efana ne-cantaloupe, i-karoti, i-tomato, i-beet, i-anyanisi eluhlaza, kunye nee-ertyisi zilungile kwisidlo sasemva kokusebenza.
Oku kungenxa yokuba bancedisa ukunyusa amanqanaba amandla kunye nokulwa netyhefu, i-oxygen radicals yamahhala.
Basenokunceda ukulwa nesifo sentliziyo, isifo seswekile, ukutyeba ngokugqithiseleyo kunye neentlobo ezithile zomhlaza. Umbutho wezeMpilo weHlabathi ucebisa ukuba utye iintlobo ze-4-5 zeziqhamo kunye nemifuno ngosuku.
Izambane eliswiti
Izambane eliswiti Ineekhalori ezisezantsi, ilungele ukuzalisa iivenkile ze-glycogen kwaye ikugcina uzele ixesha elide. Ingumthombo wamandla ngoko nangoko kwaye inamandla okulwa nomhlaza, inceda ekunciphiseni umzimba kwaye isusa ityhefu emzimbeni.
IQuinoa
IQuinoaYiprotheyini egcwele i-carbohydrate equlethe iivithamini ezininzi, iiminerali, amafutha anempilo, iprotheni kunye nefiber yokutya. Inceda ukuthintela ukutyeba, iphucula ukwetyisa kwaye ikwenza uzive ugcwele ngoko nangoko.
irayisi
Irayisi emhlophe inexabiso eliphezulu le-glycemic index kune-brown, irayisi ebomvu okanye emnyama. irayisi emdakaIqulethe i-fiber yokutya ngaphezu kwerayisi emhlophe.
Kodwa zombini ziluncedo ukuba unokulawula ubungakanani besahlulo. Ilayisi inika amandla okukhawuleza ngokukhawuleza ngokuzalisa izihlunu kunye neeseli nge-glycogen kunye ne-glucose ngokulandelanayo.
Iiproteni
iqanda
iqanda lonkeNgumthombo obalaseleyo weevithamini ezinyibilikayo emanzini kunye ne-fat-soluble, iiminerali kunye neyona nto ibaluleke kakhulu i-amino acids kunye neeprotheni.
Sisidlo sasemva kokuzilolonga njengoko sigcwele iiprotheyini kunye nezinye izondlo ezikunceda ekukhuseleni kwizifo ezahlukeneyo.
Isonka samasi se-cottage
I-Cottage cheese ngumthombo olungileyo weprotheyini, i-calcium kunye nezinye izondlo ezinceda ukwandisa amanqanaba okuhlutha.
Ungayitya kunye nezilayi ezimbalwa zeavokhado kunye neqhekeza lesonka sengqolowa emva kokuzilolonga ukwandisa amanqanaba amandla kunye nokunceda izihlunu ukuba zibuyele ngokukhawuleza ekugugile.
iyogathi
iyogathi Iqulethe iprotheni kwaye inceda ukuphucula amanqanaba okuhlutha. Lukhetho olukhulu lwesnack, kwaye ukuyitya emva kokuzilolonga kugcina indlala ingekho kude ukuya kutsho kwiyure.
Ituna
I-tuna ngumthombo omkhulu weprotheyini kunye namafutha anempilo. Kwakhona iqulethe selenone, ikhompawundi equlethe selenium. Inceda ukukhusela i-hemoglobin kunye ne-myoglobin kwi-oxidation kwaye inciphisa ubuthi be-mercury.
Inkukhu
Inkukhu ngomnye umthombo olungileyo weprotheyini onokuthi uyitye emva kokuzivocavoca. I-90 grams yesifuba senkukhu engenasikhumba iqulethe ukuya kwi-31 grams yeprotheni.
Kuba kunzima ukwetyisa iprotein, kuthatha ixesha elide ukwetyisa nokufunxa izondlo kwinkukhu. Ngenxa yoko, inqanaba lakho lokuhlutha liyenyuka.
mushroom
mushroomZiphantsi kweekhalori. Isiqingatha sekomityi yamakhowa iqulethe malunga ne-1.1 grams yeprotheni. Ungadla ama-mushroom ngemifuno emva kokuzivocavoca.
Iprotheyini yomgubo
Ukuba uhlala usendleleni kwaye awunaxesha lokutya okugcwele iprotheyini emva kokuzilolonga, iprotein powder inokuba yinto onokukhetha kuyo.
amafutha
avocado
avocadoSisiqhamo esinekhalori ephezulu. Ikwalayishwe ngamafutha asempilweni, ifayibha yokutya, kunye neevithamini A, C, E, K, kunye neB6.
Iingcali zenzululwazi zikholelwa ukuba ukutya i-avokhado kunokunceda ukulawula iingxaki zobunzima, ukunciphisa umngcipheko wesifo senhliziyo kunye nokukhuthaza ukuguga okunempilo. Thatha ikota ye-avocado okanye uyifake kwisaladi yasemva kokusebenza, i-smoothie, okanye i-toast.
Amantongomane
Amantongomane, ligcuntswana lezomeleza impilo. Ingumthombo omkhulu wamafutha anempilo, iprotheni, i-fiber yokutya, iivithamini kunye neemaminerali. Isondlo sasemva kokusebenza Yitya intwana yayo.
Imizekelo yesidlo sasemva kokuzilolonga
Ukudityaniswa kokutya okudweliswe ngasentla kunokudala izidlo ezinkulu eziya kukunika zonke izondlo ozifunayo emva kokuzilolonga.
Nantsi imizekelo embalwa yokutya okukhawulezayo nokulula ukukutya emva komthambo:
– Inkukhu eyosiweyo kunye nemifuno eyojiweyo.
- I-Toast kunye ne-avocado kunye ne-omelette
- Salmon kunye neebhatata.
- Isaladi ye-sandwich ye-tuna kwisonka esipheleleyo.
- I-oatmeal, iprotheni ye-whey, ibhanana kunye ne-almonds.
- Itshizi kunye neziqhamo.
- I-toast epheleleyo yengqolowa kunye nebhotela ye-almond.
- I-Cereal kunye nobisi lwe-skim.
- I-yogurt, i-strawberries kunye ne-granola.
- isaladi yequinoa
Sela amanzi amaninzi
Kubalulekile ukusela amanzi amaninzi ngaphambi nasemva kokwenza umthambo.
Xa u-hydrated ngokufanelekileyo, umzimba ubonelela ngeyona ndawo ilungileyo yangaphakathi ukuze ukwandise iziphumo.
Ngexesha lokuzilolonga, ulahlekelwa ngamanzi kunye ne-electrolytes ngokubila. Ukuzalisa ezi zinto emva kokuzilolonga kunokunceda ukuchacha nokusebenza.
Kubaluleke ngakumbi ukugcwalisa ulwelo ukuba iseshoni yakho elandelayo yomthambo ingaphakathi kweeyure ezili-12.
Ngokuxhomekeke kubungakanani bomsebenzi, amanzi okanye isiselo se-electrolyte siyacetyiswa ukuba sithathe indawo yokulahleka kwamanzi.
Ngenxa yoko;
Kubalulekile ukusebenzisa izixa ezifanelekileyo zeekhabhohayidrethi kunye neprotheni emva kokuzilolonga.
Ivuselela i-protein ye-muscle synthesis, ikhawuleza ukubuyiswa kunye nokuphucula ukusebenza ngexesha lokuzilolonga okulandelayo.
Ukuba awukwazi ukutya kwimizuzu engama-45 emva kokuzivocavoca, kubalulekile ukuba ungalibazisi ukutya ngaphezu kweeyure ezi-2.
Ukuzalisa amanzi alahlekileyo kunye ne-electrolyte kunokunceda ukwandisa izibonelelo zokuzilolonga.
Amanqaku ekufanele uwafunde
