Namuhla sizobona ukuthi ungakwazi yini ukudla ubhanana ngemuva kokuzivocavoca, noma kungcono ukuzitika ngawo ngaphambili? Futhi, kuthiwani ngokudla okulula phakathi kwamasethi?
Ngakho-ke, okokuqala, ake sisuse inganekwane ethandwayo!
Ubhanana ubangela ukukhuluphala.
Umbhedo muni lowo? Yebo, u-100 g womkhiqizo (ucezu olu-1, ngosayizi ophakathi nendawo) uqukethe ushukela omningi. Kumongo we-KBZHU, ukwakheka kubukeka kanjena:
- Amaprotheni - 1.5 g;
- Amafutha - 0.5 g;
- Ama-carbohydrate - 21 g;
- Okuqukethwe kwekhalori - 97 Kcal.
Ukuze uzuze isisindo, udinga ukudla ama-2-3 kg kabhanana nsuku zonke, futhi unganyakazi nakancane.
Ngakho-ke singaphetha ngokuthini? Isithelo sicebile ngama-carbohydrate, okusho ukuthi ngumthombo omuhle kakhulu wamandla. Ukuze uqonde lapho kungcono khona ukudla ubhanana, ngaphambi noma ngemuva kokuzivocavoca, cabanga lapho udinga umthombo wamandla athe xaxa.
Cabanga ngobuhle nobubi bokusebenzisa umkhiqizo ngezikhathi ezahlukahlukene maqondana nokuqeqeshwa.
Ngaphambi kokuqeqeshwa kwamandla
Ake sithole ukuthi ubhanana ungadliwa ngaphambi kokuzivocavoca, yini inzuzo?
- Ngokushesha nje lapho udla isithelo, amazinga eglucose egazi akho ayakhuphuka;
- Kukhiqizwa i-insulin, eqala ukwehlisa ushukela uye kokujwayelekile;
- Ngalesi sikhathi, uzwa ukuqhuma kwamandla, umfutho wamandla, uzizwa unenjabulo;
- Kodwa-ke, lo mkhiqizo ungene ngokushesha okukhulu futhi ngemuva kwengxenye yehora imodi "yomsebenzi" icishiwe. Uzizwa ukhathele, uphelile amandla. Ngendlela, lokhu kwenzeka cishe maphakathi noqeqesho, okungukuthi, engxenyeni ebaluleke kakhulu yayo.
- Ukuze uvuselele, udinga noma ukudla omunye ubhanana, noma uphuze isotonic noma ijusi yezithelo.
Ngakho-ke, kusobala ukuthi ukudla ubhanana ngaphambi kokuqeqeshwa akukwaziswa. Noma kunjalo, izimo zihlukile. Isibonelo, awuzange ube nesikhathi sokudla kwasemini, futhi ukuya ekilasini ulambile nakho akuyona inketho. Kulokhu, ungadla izingcezu ezimbalwa, futhi ngesikhathi sokuxabana uqobo, yidla okulula nenye ingxenye.
Ngendlela, abanye abaqeqeshi bezokusubathi batusa ukuthi badle ubhanana ekuseni ngaphambi kokugijima. Lokhu kuzokuvimbela ekugijimeni ngesisu esingenalutho noma ukuyilayisha ngokudla okunzima. Uma uzibuza ukuthi kuthatha isikhathi esingakanani ukudla ubhanana ngaphambi kokuzivocavoca ekuseni, singancoma isikhathi sehora lesine, akusekho.
Ngesikhathi sekilasi
I-mini snack ayinqatshelwe, ikakhulukazi uma isifundo sihlelelwe ukuba side noma sibe namandla kakhulu. Musa nje ukushisekela futhi ungenzi idili lomhlaba wonke. Isigamu sesithelo esisodwa sanele ukuqhuma kwamandla, okuzohlala kuze kuphele ukuqeqeshwa.
Ngemuva kwamakilasi
Ibhanana langemuva kwamandla ukukhulisa imisipha yisisombululo esikahle kunazo zonke. Iningi labaqeqeshi bezemidlalo litusa ukudla lesi sithelo ngemuva kokuzivocavoca umzimba. Ake sibheke ukuthi ubhanana wenzani ngemuva kokuzivocavoca ngamandla:
- Isithelo sisiza ukwanelisa ngokushesha umuzwa wendlala nokukhathala okuncane;
- Ikhokhisa umzimba ngamandla, igcwalise amandla asetshenzisiwe;
- Iqeda ukuncipha kwezicubu zemisipha, kunalokho, ivusa ukukhula kwayo;
- Okuqukethwe kwe-fiber ephezulu kunomthelela omuhle ohlelweni lokugaya ukudla komzimba, futhi amavithamini namaminerali anomphumela oyinkimbinkimbi kuzo zonke izinqubo ezithintekayo ekululameni ngemuva komthwalo osindayo;
Ngakho-ke, uma unentshisekelo ethile yokuthi kungenzeka yini ukuthi udle ubhanana ngemuva kokuzivocavoca ukuze uthole ubukhulu bemisipha, impendulo inguyebo! Masinyane ngemuva kwekilasi, zizwe ukhululekile ukudla izithelo ezi-1-2, bese kuthi ihora lonke, udle isidlo esigcwele ngokudla okunamaprotheni amaningi. Ngakho-ke, uzovala iwindi le-protein-carbohydrate ngendlela efanele ngangokunokwenzeka.
Ubhanana ngemuva nje kokuqeqeshelwa ukuncipha uzophinda ube wusizo, ngokuphambene nombono wokuqukethwe kwawo kwekhalori ephezulu. Kungcono ukudla isithelo esincane esishutheka ngokushesha nangokuphepha kunokudla isinkwa noma ucezu lukashokoledi phakathi kwendlala. Khetha ubhanana omncane, uwudle ngokushesha ngemuva kokuqeqeshwa, bese kuthi ngemuva kwehora, udle isidlo sakusihlwa ngemifino nenyama ebilisiwe.
Ngabe udinga ukudla ubhanana ngemuva kokuqeqeshwa uma usesigabeni sokomisa? Kunconywa ukuyeka ama-carbohydrate esikhundleni sokunyakaziswa kwamaprotheni. Kodwa-ke, uma umuzwa wendlala ubi kakhulu, ungathenga isithelo esincane.
Ngakho-ke, isikhathi esihle sokudla lo mkhiqizo, sibiza inkathi ngokushesha ngemuva kokuqeqeshwa, kungakapheli isigamu sehora.
Abantu abaningi banesithakazelo ekutheni kungenzeka yini ukuthi udle ubhanana ngemuva kokuzivocavoca ebusuku noma, ngokwesibonelo, ngaphambi kokulala? Impendulo incike enhlosweni yesifundo.
Ngemuva kokuqeqeshwa kwamandla okunamandla, ubhanana ama-2 ebusuku akukhona okweqile, kepha kuyinto ejwayelekile. Yebo, zinama-calories amaningi, kepha awuzange uhlube imbewu ngehora lokugcina nohhafu! Ngikholwe, wonke ama-carbohydrate azosiza imisipha. Zizolulama futhi zikhule.
Uma ulahlekelwa isisindo ngenkuthalo, kungcono ukuba nesidlwana ebusuku nge-kefir noma isifuba senkukhu.
Inzuzo nokulimala
Yebo, sithole ukuthi kungenzeka yini ukuthi udle ubhanana ngemuva kokuqeqeshwa futhi wafinyelela esiphethweni sokuthi lo mbono unengqondo impela.
Ekuphetheni, ake sikhulume ngokuthi kungani lokhu kudingeka:
- Isithelo siqukethe i-amino acid tryptophan, eguqulwa ibe yi-serotonin, ihomoni eyaziwayo yenjabulo. Ngakho-ke, umkhiqizo uthuthukisa imizwa, ususe ukucindezeleka;
- Ubhanana ucebile nge-potassium, owokugcina unomphumela omuhle ohlelweni lwe-cardiovascular;
- UVitamin A uvikela futhi abuyise umbono;
- I-Fiber ithuthukisa ukugaya, isiza imetabolism enhle;
- Amavithamini B aqinisa ngokuphelele uhlelo lwezinzwa;
- Isithelo siyi-antioxidant yemvelo yemvelo;
- Insimbi ekubunjweni inyusa i-hemoglobin, ithuthukisa ikhwalithi yegazi.
Ubhanana awunakulimaza kakhulu, ngaphandle kwamandla abo okwandisa kakhulu amazinga kashukela egazini. Ngakho-ke, umkhiqizo akuvunyelwe kubantu abanesifo sikashukela. Iphinde iphikisane nesifo senhliziyo se-ischemic, i-viscosity yegazi, i-thromphophlebitis.
Khumbula ukugeza ikhasi kahle ngaphambi kokuxebuka njengoba lingelashwa ngamakhemikhali.
Ngokuqapha, isithelo kufanele sidliwe yilabo abanenkinga yokungezwani komzimba.
Yilolo lonke uhlu lwamaphutha alo, njengoba ubona, kunezinzuzo eziningi kakhulu.
Manje-ke manje uyazi ukuthi kungani futhi ungadla nini ubhanana ngemuva kokuzivocavoca umzimba. Zizwe ukhululekile ukuzenzela ukudla okulula okunempilo ngemuva kokuqeda umsebenzi wakho onzima ejimini. Ungesabi ukuzitika ngophethiloli omnandi.
