Yini Ongayidla Ngemva Kwemidlalo? Umsoco Wangemva Kokuzivocavoca

Ufaka umzamo omkhulu ekusebenzeni kwakho kangangokuthi uhlale ulangazelela ukwenza kangcono futhi ufinyelele imigomo yakho.

Uyazi ukuthi okudlayo ngaphambi kokuzivocavoca kubaluleke kakhulu njengalokho okudlayo ngemuva kokuzivocavoca?

Ukudla ngokushesha ngemva kokuzivocavoca kubaluleke kakhulu njengalokho okudlayo ngaphambi kokuzivocavoca.

lapha umsoco ngemva kokuzivocavoca kanye nemidlalo Izinto okufanele uzazi mayelana…

Ukudla Ngemva Kokuzivocavoca Kubalulekile

Ukuze uqonde ukuthi ukudla okulungile kungakusiza kanjani ngemva kokujima, kubalulekile ukuqonda ukuthi umzimba uthintwa kanjani ngokuzivivinya.

Lapho uzivocavoca, izicubu zisebenzisa izitolo ze-glycogen ukuze zibe uphethiloli. Lokhu kuholela ekuncipheni ngokwengxenye kwe-glycogen emisipha. Amanye amaprotheni emisipheni aphukile futhi alimale.

Ngemuva kokuzivocavoca umzimba, uzama ukwakha kabusha izitolo zawo ze-glycogen futhi ulungise futhi uvuselele amaprotheni emisipha.

Ukudla ukudla okufanele ngemva nje kokuzivocavoca kungasiza umzimba wenze le nqubo ngokushesha. Yingakho kubaluleke kakhulu ukudla ama-carbohydrate namaprotheni ngemva kokujima kwakho.

Ukwenza kanjalo kusiza umzimba:

- Yehlisa ukuwohloka kwamaprotheni emisipha.

- Yandisa i-muscle protein synthesis.

- Ibuyisela izitolo ze-glycogen.

- Isiza imisipha ukuthi ilulame.

Amaprotheni, ama-Carbs, nama-Fat

Nansi indlela i-macronutrient ngayinye—amaprotheni, ama-carbohydrate, namafutha—efakwa ngayo enqubweni yokululama yomzimba ngemva kokuzivocavoca.

Amaprotheni asiza ukulungisa nokwakha imisipha

ukuzivocavoca, imisipha amaprotheniiqala ukuhlakazeka kwayo.

Izinga okwenzeka ngalo lokhu lincike ezingeni lokuzivocavoca kanye nezinga lokuqeqeshwa, kodwa ngisho nabasubathi abaqeqeshwe kahle bathola ukuwohloka kwamaprotheni emisipha.

Ukudla amaprotheni anele ngemva kokuzivocavoca kunikeza umzimba ama-amino acid owadingayo ukuze ulungise futhi wakhe kabusha la maprotheni. Iphinde inikeze amabhlogo wokwakha adingekayo ukuze kwakhiwe izicubu zemisipha ezintsha.

Kunconywa ukuthi udle amaprotheni ngekhilogremu ngayinye yesisindo somzimba (0,3-0,5 amagremu / kg) ngokushesha ngemva kokuzivocavoca.

Ucwaningo lukhombisa ukuthi ukuthatha amagremu angama-20-40 weprotheyini kukhulisa ikhono lomzimba lokululama ngemuva kokuzivocavoca.

I-Carbs isiza ukululama kwemisipha

Izitolo ze-glycogen zomzimba zisetshenziswa njengamafutha ngesikhathi sokuzivocavoca kanye carbohydrate ukusetshenziswa kusiza ukuzivuselela.

Imvamisa okusetshenziswa ngayo izitolo ze-glycogen kuncike ekusebenzeni kahle. Isibonelo, ukuvivinya umzimba ukukhuthazela kubangela ukuthi umzimba usebenzise i-glycogen eningi kunokuqeqeshwa kokumelana.

Ngakho-ke, uma ubamba iqhaza emidlalweni yokukhuthazela (ukugijima, ukubhukuda, njll.), kungase kudingeke udle ama-carbohydrate amaningi kunomakhi womzimba.

Ukusetshenziswa kwe-30-1,1 amagremu / kg we-carbohydrates phakathi nemizuzu engu-1,5 ngemva kokuzivocavoca kubangela ukuhlanganiswa kwe-glycogen efanele.

Futhi, ukukhiqizwa kwe-insulin, okuthuthukisa ukuhlanganiswa kwe-glycogen, kukhuthazwa kangcono lapho kusetshenziswa ama-carbohydrate namaprotheni ngasikhathi sinye.

Ngakho-ke, ukusetshenziswa kwama-carbohydrate ngemuva kokuzivocavoca kanye namaprotheni kungakhulisa amaprotheni kanye ne-glycogen synthesis.

Zama ukudla kokubili ngesilinganiso esingu-3:1 (carb:protein). Ngokwesibonelo, 40 amagremu amaprotheni kanye 120 amagremu carbohydrate.

Ukudla ama-carbohydrate amaningi ukuze kwakhiwe kabusha izitolo ze-glycogen kubalulekile kulabo abazivocavoca njalo.

Lokhu akubalulekanga kangako uma unezinsuku ezi-1 noma ezi-2 zokuphumula phakathi kokujima.

Ingabe uwoyela mubi?

Abantu abaningi bathola ukuthi ukudla amafutha ngemva kokuzivocavoca kunciphisa ukugaya futhi kuvimbela ukumuncwa kwezakhi.

Amafutha awo angase abambezele ukumuncwa kokudla ngemva kokuzivocavoca kodwa akunciphisi izinzuzo zako.

Isibonelo, ucwaningo oluthile lwabonisa ukuthi ngemva kokuzivocavoca, ubisi olunamafutha lwaluphumelela kakhulu ekukhuthazeni ukukhula kwemisipha kunobisi oluyi-skim.

Ngaphezu kwalokho, olunye ucwaningo lubonise ukuthi i-muscle glycogen synthesis ayizange ithinteke lapho i-fat glucose (45% yamandla avela emafutheni) ithathwa, ngisho nangemva kokuba amafutha exoshwa.

Kungaba umqondo omuhle ukunciphisa inani lamafutha owadlayo ngemva kokuzivocavoca, kodwa ukudla ngisho nenani elincane lamafutha esidlweni sakho sangemva kokuzivocavoca ngeke kuthinte ukululama kwakho.

Isikhathi Sokudla Kwangemva Kokuzivocavoca

Ikhono lomzimba lokwakha kabusha i-glycogen namaprotheni liyathuthukiswa ngemva kokuzivocavoca.

Ngakho-ke, kunconywa ukuthi udle inhlanganisela yama-carbohydrate namaprotheni ngokushesha ngangokunokwenzeka ngemva kokuzivocavoca.

Akudingekile ukuthi isikhathi sibe esiqondile, kodwa ochwepheshe abaningi batusa ukuthi udle ukudla kwakho kwangemva kokujima phakathi nemizuzu engama-45.

Eqinisweni, kukholakala ukuthi ukubambezeleka kokusetshenziswa kwe-carbohydrate cishe amahora amabili ngemuva kokuzivocavoca kunganciphisa amazinga e-glycogen synthesis ngo-50%.

Okufanele Udle Ngemva Kwemidlalo 

Inhloso eyinhloko yokudla kwangemva kokuzivocavoca ukuhlinzeka umzimba ngemisoco efanele ukuze ululame ngokwanele kanye nokwandisa izinzuzo zokuzivocavoca.

Ukukhetha ukudla okulula ukugayeka kukhuthaza ukumuncwa ngokushesha kwezakhi. lapha sUkudla okufanele udle ngemuva kwe-pore...

carbohydrate

Imifino Enamahlamvu Aluhlaza Okumnyama

Okufana neklabishi, isipinashi, isithombo, i-chard, ulethisi, i-broccoli, imifino ye-collard, ne-arugula imifino enamahlamvu aluhlaza omnyamaInikeza i-fiber yokudla, amavithamini C, A, E no-K, i-magnesium, i-calcium, i-potassium namanye ama-phytonutrients.

Abasizi nje kuphela ukugcwalisa izitolo ze-glycogen, kodwa futhi bavikele ezifweni eziningi, basize ukunciphisa umzimba futhi baqinise amasosha omzimba.

Ama-oats aqoshiwe

OatIthandwa yilabo abafuna ukunciphisa umzimba. Ngenxa yokuba khona kwama-carbohydrate ayinkimbinkimbi anenzuzo, ama-oats enza ukukhetha okuhle ngemuva kokuzivocavoca, ikakhulukazi uma uwasebenzisa ku-smoothie.

Igcwele uvithamini E, ama-antioxidants kanye nezinye izakhi ze-phytonutrients, i-oats isiza ukukhulisa ukusutha, ukwehlisa i-cholesterol embi futhi iphinde ilwe nomdlavuza.

Izithelo nemifino

I-apula, ibhanana, i-pear, ipentshisi, iplamu, ikhabezIzithelo nemifino efana ne-cantaloupe, izaqathe, utamatisi, ama-beet, ama-scallions, nophizi kuhle kakhulu ekudleni kwangemva kokujima.

Lokhu kungenxa yokuthi basiza ukuphakamisa amazinga amandla futhi balwe nobuthi, free oxygen radicals.

Bangase futhi basize ekulweni nesifo senhliziyo, isifo sikashukela, ukukhuluphala kanye nezinhlobo ezithile zomdlavuza. I-World Health Organization incoma ukudla izinhlobo ezingu-4-5 zezithelo nemifino ngosuku. 

Ubhatata

Ubhatata Inamakhalori aphansi, ilungele ukugcwalisa izitolo ze-glycogen, futhi ikugcina ugcwele isikhathi eside. Lo mthombo wamandla osheshayo unamandla okulwa nomdlavuza, usiza ukwehlisa isisindo futhi ukhiphe ubuthi emzimbeni.

I-Quinoa

I-QuinoaI-carbohydrate egcwele amaprotheni equkethe amavithamini amaningi, amaminerali, amafutha anempilo, amaprotheni kanye ne-fiber yokudla. Kuyasiza ekuvimbeleni ukukhuluphala, kuthuthukisa ukugaya futhi kukwenza uzizwe ugcwele khona manjalo. 

irayisi

Inani lenkomba ye-glycemic yerayisi elimhlophe liphakeme kunelayisi elinsundu, elibomvu noma elimnyama. irayisi elinsunduIqukethe i-fiber yokudla eningi kunerayisi elimhlophe.

Kodwa zombili ziwusizo uma ukwazi ukulawula usayizi wengxenye. Ilayisi linikeza amandla asheshayo ngokugcwalisa imisipha namaseli nge-glycogen neglucose, ngokulandelana.

Amaprotheni

iqanda

iqanda lonkeIwumthombo omuhle kakhulu wamavithamini ancibilikayo nanamafutha ancibilikayo, amaminerali, futhi okubaluleke kakhulu, ama-amino acid namaprotheni abalulekile.

Ilungele ukudla ngemuva kokujima njengoba igcwele amaprotheni nezinye izakhamzimba ezisiza ekuvikeleni ezifweni ezahlukene. 

I-cottage shizi

I-Cottage cheese ingumthombo omuhle wamaprotheni, i-calcium, nezinye izakhi ezisiza ukwandisa ukusutha.

Ungawudla ngezingcezu ezimbalwa zikakotapheya kanye nocezu lwesinkwa sikakolweni ngemva kokuzivocavoca ukuze ukhuphule izinga lamandla futhi usize imisipha ilulame ngokushesha ekugugeni.

Iyogathi

Iyogathi iqukethe amaprotheni futhi isiza ukuthuthukisa amazinga wokusutha. Kuyindlela enhle yokudla okulula, futhi ukudla kwangemva kokujima kuzogcina indlala ilawulwa isikhathi esingafika ihora.

I-Tuna

I-tuna ingumthombo omkhulu wamaprotheni namafutha anempilo. Futhi iqukethe i-selenon, isakhi esine-selenium. Kuyasiza ukuvikela i-hemoglobin ne-myoglobin ekufakweni kwe-oxidation kanye nokunciphisa ubuthi be-mercury. 

Inyama yenkukhu

Inkukhu ingomunye umthombo omuhle wamaprotheni ongawudla ngemva kokuzivocavoca. Amagremu angu-90 wesifuba senkukhu engenasikhumba aqukethe amagremu angama-31 amaprotheni.

Ngenxa yokuthi amaprotheni anzima ukugaya, kuthatha isikhathi eside ukugaya nokumunca umsoco enkukhu. Ngenxa yalokho, izinga lakho lokusutha liyakhuphuka. 

I-Mantar

I-Mantarama-calories aphansi. Ingxenye yenkomishi yamakhowe iqukethe cishe amagremu angu-1.1 wamaprotheni. Ungadla amakhowe ngemifino ngemuva kokuzivocavoca.

Amaprotheni Powder

Uma uhlezi usohambeni futhi ungenaso isikhathi sokudla okugcwele amaprotheni ngemuva kokujima, i-protein powder ingase ibe inketho. 

amafutha

ukwatapheya

ukwatapheyaKuyisithelo esinekhalori ephezulu. Iphinde ilayishwe namafutha anempilo, i-fiber yokudla, namavithamini A, C, E, K, no-B6.

Ososayensi bakholelwa ukuthi ukudla ukwatapheya kungasiza ekulawuleni izinkinga zesisindo, kunciphise ingozi yesifo senhliziyo, futhi kukhuthaze ukuguga okunempilo. Yiba nekota kakotapheya noma ulengeze kusaladi wangemva kokujima, i-smoothie, noma ithosti.

Amantongomane

Amantongomaneiyidlanzana lama-boosters ezempilo. Iwumthombo omkhulu wamafutha anempilo, amaprotheni, i-fibre yokudla, amavithamini namaminerali. Ngemuva kokuzivocavoca umzimba Yidla kancane

Izibonelo Zokudla Kwangemva Kokuzivocavoca

Inhlanganisela yokudla okubalwe ngenhla ingakha ukudla okuhle okuzokunikeza zonke izakhamzimba ozidingayo ngemva kokujima.

Nazi izibonelo ezimbalwa zokudla okusheshayo nokulula ongakudla ngemva kokuzivocavoca:

– Inkukhu eyosiwe kanye nemifino egayiwe.

- Gcoba nge-avocado ne-omelet

- I-salmon yamazambane amnandi.

- Isaladi lesangweji le-tuna esinkwa esigcwele okusanhlamvu.

- Oatmeal, whey protein, banana kanye ne-almond.

- Ushizi nezithelo.

- Ibhotela le-almond eligcwele okusanhlamvu.

- I-Cereal kanye nobisi lwe-skim.

- I-yogurt, ama-strawberries kanye ne-granola.

- Isaladi ye-Quinoa

ngamanzi amaningi

Kubalulekile ukuphuza amanzi amaningi ngaphambi nangemuva kokuzivocavoca.

Uma ufakwe amanzi ngendlela efanele, umzimba uhlinzeka ngendawo yangaphakathi efanelekile ukuze wandise imiphumela.

Ngesikhathi sokuzivocavoca, ulahlekelwa amanzi nama-electrolyte ngokujuluka. Ukushintsha lezi ngemva kokujima kungasiza ukululama nokusebenza.

Kubaluleke kakhulu ukugcwalisa uketshezi uma iseshini yakho elandelayo yokuqeqeshwa ingakapheli amahora ayi-12.

Ngokuya ngokuqina kokuzivocavoca, kunconywa amanzi noma isiphuzo se-electrolyte ukunxephezela ukulahleka koketshezi.

Ngenxa yalokho;

Kubalulekile ukudla inani elifanele lama-carbohydrate namaprotheni ngemuva kokuzivocavoca.

Ivuselela ukuhlanganiswa kwamaprotheni emisipha, isheshisa ukululama futhi ithuthukise ukusebenza ngesikhathi sokuzivocavoca okulandelayo.

Uma ungakwazi ukudla kungakapheli imizuzu engama-45 ngemuva kokuzivocavoca, kubalulekile ukuthi ungakweluleki ukudla kwakho amahora angaphezu kwama-2.

Ukushintsha amanzi nama-electrolyte owalahlekele kungasiza ukukhulisa izinzuzo zokuzivocavoca.