Yini Ongayidla Ngemva Kokugijima? I-Post-Run Nutrition

Ukugijima kuwumdlalo onempilo. Okuningi okudlayo ngaphambi kokugijima, umsoco ngemva kokugijima kubaluleke ngokufanayo.

Kuye ngezinhloso ezifana nokulahlekelwa isisindo kanye nokwakhiwa kwemisipha, ukudla okuhlukene kunikeza izinzuzo ezahlukene kulokhu.

Okufanele Udle Ngemva Kokugijima 

-Ukwehlisa isisindo

Ukuzivocavoca kubalulekile ekulahlekelweni kwesisindo futhi kubaluleke kakhulu ekunciphiseni isisindo ngokuhamba kwesikhathi.

Ukugijima kuwumsebenzi wonke umuntu angakwenza noma yikuphi, ngaphandle kokusebenzisa noma iyiphi into. Uma ugijimela ukunciphisa umzimba, ungadla okulandelayo ngemva kokugijima kwakho.

isaladi ye-beet

beetroot Imifino enomsoco, enekhalori ephansi, futhi elawula indlala ecebile i-fiber. Iphezulu kuma-nitrate okudla, izinhlanganisela ezisiza umzimba ukuthi ukhiqize i-nitric oxide, enye yama-molecule abaluleke kakhulu empilweni yemithambo yegazi.

Ucwaningo luye lwabonisa ukuthi ama-nitrate okudla avela emifino ecebile nge-nitrate efana ne-beet, isipinashi, ne-arugula ingathuthukisa ukusebenza kokugijima futhi ibambezele ukugijima ukukhathala.

Ungadla isaladi ye-beetroot ngemva kokugijima, ukuze uthole umfutho owengeziwe wamaprotheni uphizi ve uhlobo lwenhlanzi Ungakwazi ukwengeza ukudla ezifana 

ikhabe

izithelo zasehlobo ozithandayo ikhabeufulawa unamakhalori aphansi futhi ungumthombo omuhle wezinhlanganisela ezimbili zezitshalo ezinamandla - i-citrulline ve i-lycopene.

Ngokufanayo nama-nitrate okudla, i-citrulline isiza umzimba ukuthi ukhiqize i-nitric oxide futhi inciphisa ubuhlungu bemisipha ngokubambezela ukukhathala kokuzivocavoca. Ikhabe, eliqukethe amanzi angama-91% ngesisindo, lisiza ukunxephezela amanzi alahlekile ngemuva kokugijima.

I-Hummus nemifino eluhlaza

I-humusNgokuyisisekelo i-appetizer eyenziwe ngezithako ezimbalwa ezifana namafutha omnqumo we-chickpea, u-garlic, ijusi kalamula, nosawoti. Ama-chickpeas angumthombo omuhle wamaprotheni.

Ungangeza imifino enekhalori ephansi, enomsoco efana nezaqathi, upelepele wensimbi, isilimo esidliwayo esinamagatsha anamanzi, isithombo kanye nokholifulawa ku-hummus.

I-omelet yemifino

Egcwele amavithamini, amaminerali, amafutha anempilo kanye namaprotheni asezingeni eliphezulu, amaqanda awukudla okunomsoco.

Ucwaningo lubonisa ukuthi ukudla kwasekuseni okuqukethe amaqanda kungakhuphula ukulahlekelwa isisindo uma kuhlanganiswe nokudla okunekhalori ephansi.

Kulabo abagijima ekuseni, i-omelet iyinketho engadliwa ukudla kwasekuseni. Hlanganisa nesipinashi esisha, utamatisi, ushizi oshukiwe, u-anyanisi namakhowe ukuze uthole isidlo sasekuseni esimnandi, esinomsoco.

I-apula noma Ubhanana ngeBhotela Yamantongomane

apula kanye ibhananaenongiwe ngebhotela lamantongomane. Ama-carbohydrate emvelo avela ezithelweni namafutha avela kubhotela lamantongomane asebenza njengokugaya ukudla, alawula indlala usuku lonke.

Njengoba ibhotela lamantongomane linama-kilojoule amaningi, qaphela ukuthi ungadli kakhulu.

-Ukwakha imisipha

Ukugijima - kuhlangene nokuphakamisa izinsimbi - kusiza ukushisa ama-calories engeziwe, ukuvikela impilo yenhliziyo, nokwakha imisipha. Uma umgomo wakho uwukwakha imisipha, ukudla okulandelayo kungakhethwa ngemva kokugijima.

Ubisi lukashokoledi

Ubisi lukashokolediKuyisiphuzo esinomsoco. Ilayishwe amaprotheni ekhwalithi ephezulu kanye nama-carbohydrate agayeka ngokushesha ukuze imisipha ilulame futhi igcwalise amandla.

Ucwaningo olwenziwa amasonto ama-5 entsheni luthole ukuthi ubisi lukashokoledi lubangele ukwanda kwamandla ngo-12,3% ngesikhathi sokuzivocavoca uma kuqhathaniswa nesiphuzo se-carbohydrate.

whey amaprotheni shake

Ama-protein shakes ayindlela ekhethwayo kubantu abaningi abafuna ukwakha imisipha. whey amaprotheni, Kungenye yezindlela ezingcono kakhulu zokwakha imisipha ngemuva kwanoma yikuphi ukuzivocavoca.

Umzimba ugaya ngokushesha futhi umunce le phrotheni esekelwe obisini.

Uma kuqhathaniswa nezinye izinhlobo ze-protein powder ezifana ne-casein noma i-soy, amaprotheni e-whey aqukethe ngaphezulu kwama-amino acid ayisishiyagalolunye abalulekile umzimba okudingeka uqalise inqubo yokwakha imisipha. 

Inkukhu eyosiwe ngemifino

Inkukhu iyiphrotheni yezinga eliphezulu, engenawo amandla. Ungakwazi ukwengeza imifino efana nekholifulawa, i-broccoli, amakhowe, i-zucchini, ne-asparagus enkukhuni eyosiwe futhi uyidle ukuze kwakhiwe imisipha ngemva kokugijima. 

I-cottage shizi nezithelo

I-Cottage cheese ingumthombo omuhle kakhulu wamaprotheni ne-calcium. Iphinde ibe nesodium ephezulu, i-electrolyte elahleka ngomjuluko ngesikhathi sokuzivocavoca.

Ukuze uthole ama-antioxidants engeziwe, yidla izithelo ezintsha ezinamavithamini namaminerali nge-cottage shizi.

I-Pea protein powder

I-pea protein powder iyindlela enhle yokwakha imisipha ngemva kokugijima ngokwandisa ukudla kwakho amaprotheni. Ukuze uthole izinzuzo zeprotheni yephizi, hlanganisa izipuni eziyi-1-2 zempushana namanzi, ubisi, noma olunye ubisi olusekelwe esitshalweni kuze kube yimpuphu.

Ukudla Okunika Amandla Ngemva Kokugijima Kwasekuseni

Ukugijima kuwumsebenzi onzima. Abantu abagijima njalo ekuseni basebenzisa amandla amaningi namandla. Ukugijima; Akugcini nje ngokushisa ama-calories amaningi, futhi kukushiya uphefumula futhi ukhathele.

Ukugijima njalo ekuseni kuhle empilweni futhi ikakhulukazi ukulahlekelwa isisindo, umbuzo uwukuthi yini okufanele udle ngemva kokugijima ekusenid.

Isifuba senkukhu

Isifuba senkukhu sinama-kilojoule aphansi kakhulu futhi sithathwa njengenye yezinketho zenyama enempilo kunoma yisiphi isidlo sosuku. Ingaphekwa kalula ngokuhlanganisa nezinongo.

 Pheka inkukhu ngaphambi kokugijima. Uma ubuya ekugijimeni kwakho, shisa futhi udle.

Njengoba wazi, ukudla kwasekuseni kuwukudla okubalulekile futhi kufanele kube okunomsoco kakhulu phakathi kokudla. Ungadla inyama yenkukhu ngelayisi elinsundu. Kukugcina usuthi isikhathi eside futhi awunakho ukudla ngokweqile usuku lonke.

Inzuzo: Inkukhu iqukethe i-selenium, enciphisa ingozi ye-arthritis kamuva ekuphileni.

Uhlobo lwenhlanzi

Uma kuziwa ekudleni kwasolwandle, ngeke kube khona enye indlela engcono kune-salmon. Igcwele i-omega 3 fatty acids kanye nama-antioxidants, i-salmon ivumela umzimba ukuthi ululame ngokushesha.

Ungakwazi ukupheka izibopho ze-salmon ngamazambane abhakiwe kanye nemifino ebilisiwe. Engeza amafutha omnqumo ukuze uthole izinzuzo ezengeziwe zezempilo.

Inzuzo: I-Salmon ithuthukisa ukusebenza kobuchopho futhi yehlise izinga lokuvinjelwa kwengqondo kubantu asebekhulile.

ubhanana

Ama-Carbs ane-rap embi, kodwa hhayi phakathi kwabagijimi. Wonke umgijimi noma umsubathi kufanele adle ama-carbohydrate anele ukuze andise amandla abo.

Ubhanana ungomunye wemithombo engcono kakhulu nenempilo yama-carbohydrate. Ungahlala udla ubhanana onempilo esikhundleni sokudla isithelo sodwa.

Hlanganisa izithako ngobisi lwe-skim, ubhanana kanye ne-strawberry ku-blender bese uvumela ukuthi iphumule cishe imizuzu emibili. Ungangeza ijusi kalamula ngokuya ngokuthanda kwakho.

Inzuzo: Ubhanana uyinhlanganisela eyingqayizivele yamavithamini, amaminerali kanye nama-carbohydrate athuthukisa ukukhuthazela phakathi kwabasubathi.

Isaladi lesithelo

Izithelo zinoshukela, zinamanzi futhi ziwumthombo omuhle kakhulu wamavithamini. Ukudla izithelo namanzi okuphuza ngemva kokugijima ekuseni kuhle empilweni.

Ungadla amawolintshi, ama-apula, amajikijolo namagilebhisi. Aqukethe ama-antioxidants futhi alungele ukudla kwasekuseni okunempilo. 

Inzuzo: Izithelo ezifana namagilebhisi kanye ne-kiwi ziqukethe ama-antioxidants kanye ne-fiber egcina umfutho wegazi onempilo futhi ithuthukisa impilo yenhliziyo.

imifino

Ukudla imifino kuwumqondo onempilo wokuqala usuku ngomdlandla. Iqukethe ama-antioxidants, amaprotheni, amavithamini namaminerali azoqinisa umzimba, asize ukwakha izicubu ezithambile futhi aqinise amandla omzimba.

Ungadla imifino efana noulethisi, i-broccoli nezaqathi ziluhlaza. Ungenza amasemishi ngamakhukhamba notamatisi. Ungakwazi futhi ukwengeza iqanda elibilisiwe ukuze uthole amaprotheni engeziwe.

Inzuzo: Ukudla imifino efana nesilimo esidliwayo esinamagatsha anamanzi kunganciphisa umfutho wegazi, futhi ukudla amahlumela aseBrussels kungavimbela ukukhula kwamangqamuzana omdlavuza.

Um-alimondi

Um-alimondiIwumthombo omuhle kakhulu wama-antioxidants futhi waziwa ngokwehlisa i-cholesterol, ikakhulukazi uma idliwa njalo.

Ama-alimondi ayintandokazi yabagijimi. Kodwa-ke, awukwazi nje ukudla ama-alimondi ngesidlo sasekuseni ngemva kokugijima. Ungayidla ngokuyingeza endishini yokusanhlamvu.

Inzuzo: Ama-alimondi alungele isikhumba. Yehlisa izinga lengozi yazo zonke izifo ezisongela ukuphila ngokuqhubeka iqiniswa ngamavithamini namaminerali.

Ama-oats aqoshiwe

Ama-oats aqoshiwe Iwukudla okufanelekile kwabagijimi. Iqukethe inani elikhulu lamaprotheni, i-fiber nama-carbohydrate. I-fiber izokwenza uzizwe ugcwele, ngaleyo ndlela uvimbele ukudla ngokweqile.

Kodwa-ke, uma uthola ukunambitheka kwe-oatmeal kufiphele kakhulu, ungangeza noma yisiphi isithelo ozikhethele sona ukuze usenze sinambitheke futhi sidleke. Enye yezinzuzo ze-oatmeal ukuthi yehlisa i-cholesterol embi.

Inzuzo: Ama-oats aqukethe i-fiber, esiza ukwehlisa izinga eliphezulu le-cholesterol.

Iyogathi

IyogathiKuwukudla okulula kwabo bonke abasubathi. Uma ugijima imizuzu engama-45 noma ihora, kunconywa ukuthi udle iyogathi ngemuva kokugijima. Iyogathi igcwele amaprotheni futhi ingajatshulelwa nezithelo nama-alimondi ukuze uthole ukunambitheka okwengeziwe.

Inzuzo: I-yoghurt iqukethe amaprotheni akhuthaza izinga le-metabolic esiza ukwakha izicubu ezithambile futhi ashise amakholori amaningi.

Ngenxa yalokho;

Ukugijima kuwumsebenzi ojatshulelwa abantu abaningi. “Okufanele udle ngemva kokugijimaImpendulo yombuzo "izohluka ngokuya ngezinhloso zakho.

Uma ugijima ukuze ulahlekelwe isisindo, kufanele udle ukudla okunekhalori ephansi, futhi ukwakha imisipha, kufanele uphendukele ekudleni okuqukethe amaprotheni aphezulu.