"Yidla ibhulakufesi ngokwakho, wabelane ngesidlo sasemini nomngani, nikeza isitha isidlo sakusihlwa" - isisho sikhombisa umsoco ofanele wawo wonke umuntu, ikakhulukazi umsubathi. Ungaba kanjani umthandi wokugijima ekuseni, kungenzeka yini ukuba nesidlo sasekuseni esimnandi noma kungcono ukugijima ungadlile?
Ukugijima kuyindlela enhle yokuzigcina ulungile, ukukhulisa ukuzivikela komzimba, nokulahlekelwa yilawo maphawundi. Ukuze uthole umzimba nengqondo enempilo, udinga ukwazi ukuthi yisiphi isidlo sasekuseni esihle kakhulu ekuseni ngaphambi kokuqala ukugijima. I-athikili izokusiza ukubhekana nalolu daba.
Ingabe kufanele ngibe nesidlo sasekuseni ngaphambi kokuba ngigijime?
Kunezizathu ezimbili zokwenza ukugijima kwasekuseni:
Ukwehlisa isisindo.
Ucwaningo lwaseBelgium lokuqonda imiphumela yesidlo sasekuseni emzimbeni womuntu ngenkathi kugijinywa kunikeze ubufakazi bokuthi ukushesha kwe-fat metabolism kwenzeka esiswini esingenalutho.
Ukushoda okuphelele kwezakhamzimba kuzoholela ekuwohlokeni komzimba, ukulahleka kwemisipha nokukhathala okujwayelekile.
Ngakho-ke, ngaphambi kokuqala ukugijima, udinga ukusebenzisa okulandelayo:
- uketshezi, ungasebenzisa amanzi noma itiye elimnandi;
- ama-carbohydrate, inani lawo elilingana nesikhathi sokugijima.
Ukwenza ngcono isimo esivamile.
Ukugijima esiswini esingenalutho akuvunyelwe nakancane odokotela nabagijimi, ngasikhathi sinye, akukhuthazwa ukuba udle ngaphambi kokuqala ukuzivocavoca umzimba. Ekuseni, umzimba ukhathele futhi ngakho-ke udinga amandla ukuze usebenze ngokugcwele.
Akunandaba ukuthi inhloso yama-run asekuseni iyini, noma ngabe ikuphi umzimba udinga ukuvuselelwa. Awukwazi ukuzikhakhazisa ngesisu esigcwele, kepha kusafanele ukuthatha izakhamzimba ezidingekayo ukuze unike amandla ne-vivacity.
Abasubathi nodokotela bancoma ukuthi basebenzise ama-carbohydrate ayinkimbinkimbi amahora angama-2-3 ngaphambi kokuqala, isidlo sasekuseni esilula imizuzu engu-30-60.
Akunasimo lapho kufanele uthathe le mikhiqizo ebhalwe ngezansi ekuseni:
- izitsha zenyama;
- ukudla okunamafutha nokuthosiwe;
- ukudla okunosawoti nokokubabayo;
- ukudla okuphezulu kwe-fiber (i-broccoli, ama-apula);
- i-caffeine, isoda.
Ungadla uphuze okungakanani ngaphambi kokugijima?
Ukudla kwasekuseni kungaqukatha inani elilandelayo lama-calories, kuya ngokudla okudlayo, ubude nesikhathi oqala ukugijima ngaso:
- Amahora angu-1-2 ngaphambi kokuqala kokuqalisa - i-4 kcal nge-1 kg yesisindo noma ubukhulu be-500 kcal;
- Imizuzu engu-15-20 ngaphambi kokuqala kokuqalisa - ingekho ngaphezulu kwe-100 kcal.
- isidlo sasekuseni esimnandi, nokusetshenziswa kokudla okunqatshelwe, okunzima, kuyisizathu sokukhansela ukuzivocavoca kuze kuhlwe;
- ukugijima isikhashana imizuzu engama-40 - sebenzisa amanzi kuphela.
Umbuzo oyinhloko okhathaza oqalayo ekusebenzeni ukuthi kungenzeka yini ukusebenzisa amanzi nokuthi ungakanani. Ngezinqubo zomzimba, amanzi ayadingeka, ngakho-ke, uma umzimba udinga, bese uphuza amanzi nganoma yisiphi isamba, kepha ngezingxenyana ezincane.
Lapho isebenza, cishe i-1 litre fluid ilahleka emzimbeni womuntu, futhi leli nani liyakhula ngesikhathi sokuzivocavoca. Inani lamanzi asetshenzisiwe nge-1 kg yesisindo akufanele libe ngaphansi kwama-gramu angama-40.
Ungayiphuza imizuzu engu-30 ngaphambi kokuqala nemizuzu engu-15 ngemuva kokugijima. Lapho ugijima, kungcono ukukhipha amanzi, ngenkathi ugeza umlomo wakho futhi uthathe isiphu esisodwa noma ezimbili kuvunyelwe.
Yisiphi isidlo sasekuseni esihle kakhulu ekuseni ngaphambi kokugijima?
Ama-carbohydrate amuncwa ngokushesha ngumzimba, ngakho-ke kufanele afakwe ekudleni kwasekuseni.
Ukudla okugcwele ama-carbohydrate kufaka phakathi:
- iphalishi emanzini;
- imikhiqizo yobisi ephansi enamafutha;
- imigoqo yamandla;
- izithelo;
- isidlo sasekuseni esomile;
- imikhiqizo ebhikawozi;
- ezengeziwe umsoco wezemidlalo.
Impikiswano ngokudla amaprotheni ayikaholeli esinqumweni esicacile. Kunencazelo yegolide: ungadli ushizi namasoseji, kepha jabulela isifuba senkukhu ebilisiwe noma amaqanda abilisiwe.
Izithelo
Ubhanana izithelo ezinhle zokudla okulula.
Iqukethe cishe ama-calories ayi-100 futhi ifaka phakathi:
- amavithamini: K, choline, E, C, A, B;
- trace izakhi: i-potassium, i-phosphorus, i-zinc, i-iron;
- ama-carbohydrate: i-fructose, i-sucrose, i-glucose;
- okunamafutha acid;
- ama-amino acid;
- nezinye izinto eziningi ezizuzisayo namaminerali.
Ama-apula kanye namapheya kugwenywa kangcono ngaphambi kokugijimisana ngoba anefayibha ephezulu.
I-oatmeal, i-buckwheat
IBuckwheat ingumthombo wezinto ezilandelwayo ngakho-ke kufanele ukuthi inesihloko sokudla okunomsoco kakhulu. Iqukethe amavithamini B kanye nensimbi, okubalulekile ekuqeqesheni, ngoba bayabandakanyeka enqubeni yokuletha umoya-mpilo emisipheni. Ngenxa yephalishi le-buckwheat emanzini, ukusebenza kuzosebenza kahle futhi kube lula.
Ungapheka iphalishi kanye nemifino, isibonelo, utamatisi, isithombo noma izaqathe, kanye netiye noma ama-smoothies ngayo.
I-oatmeal yisidlo sasekuseni esidumile nesinempilo emhlabeni wonke. Okuqukethwe kwe-biotin kungama-40% wenani lansuku zonke ku-100 g wephalishi. Ukuntuleka kwaleli vithamini kuhambisana nokukhathala, ukukhathala nobuhlungu emisipheni, okungafanele kubekezelelwe ngabasubathi.
Gwema ukuthenga ama-oatmeal flakes asheshayo ngoba anoshukela omningi.
Ama-pancake okusanhlamvu aphelele noju
Kuthatha isikhathi esithe xaxa ukupheka ama-pancake, kepha azosiza ukunikeza umzimba ithoni edingekayo futhi, ngokufanele, ukugijima okusebenzayo.
Iresiphi yama-fritters okusanhlamvu kanje:
Izithako:
- ijusi le-apula, okungcono lisanda kufinywa - 200 ml .;
- amaqanda - ama-2 ama-PC .;
- ufulawa - 200 g;
- i-powder yokubhaka - isipuni 1;
- i-vanilla uma ifunwa.
Hlanganisa zonke izithako zenhlama yepancake. Bhaka uhlangothi ngalunye kokuthosa okudingekayo bese ukhonza, pre-brush neju. Ukudla kwasekuseni okumnandi nokunempilo - kulungile!
Amakhekhe elayisi anamajikijolo
Inketho enhle yokudla kwasekuseni ngaphambi kokugijima amakhekhe erayisi. Amajikijolo akhethwa kukho konke ukunambitheka: i-sea buckthorn, okusajingijolo, i-cherry noma isitrobheli. Amakhekhe elayisi, kanye namajikijolo, agcwele inani elikhulu lama-carbohydrate nezinye izinto ezibalulekile zokulandela umkhondo kubasubathi nabagijimi basekuseni.
I-Smoothie ene-muesli
I-Smoothie isiphuzo esigcwele ukudla kwakho okuthandayo nokunempilo. Lesi siphuzo esijiyile silungele labo abakuthola kunzima ukugijima ngisho nesidlwana esincane.
Izithako zingahluka, enye yezinketho:
- ibhanana;
- muesli;
- Ijusi yewolintshi;
- iyogathi.
Konke ukudla kufanele kufudumale. Hlanganisa i-blender futhi ujabulele ukunambitheka ngokulindela ukuzivocavoca okusebenzayo.
Imigoqo yamandla
Amabha agcwalisa kahle futhi anikeze amandla adingekayo okusebenza.
Qinisekisa ukukhipha izithasiselo zokudla lapho ukhetha:
- i-maltose;
- sucrose;
- isiraphu;
- isiraphu yamabele.
Okuhle kunakho konke ibha yamandla eyenziwe ngokwakho eyenziwe nge-oatmeal, uju, amantongomane, izithelo ezomisiwe nebhotela.
Yini ongakudla ngemuva kokugijima kwakho ekuseni?
Ngemuva kokugijima, kufanele futhi ukunakekela umsoco ukubuyisela amandla asetshenzisiwe nokuqinisa umphumela. Wonke umdlali, ngemuva kokuzivocavoca isikhathi eside futhi okusebenzayo, unesifiso esikhulu sokudla. Akufanele udle yonke into esiqandisini; ukudla okufanele ngemuva kokusebenza kubaluleke kakhulu.
Isidlo sasekuseni sesibili kufanele siqale kungakapheli imizuzu engama-45 ukusuka ekugcineni kokugijima futhi kungabi ngaphambi kwemizuzu engama-20. Ngemuva kokugijima, ungaphuza ijusi lewolintshi bese uqala ukupheka.
Ngemuva kokugijima ekuseni, ukudla kufanele kufake:
- amaprotheni: inyama, inhlanzi, amaqanda, ubisi;
- ama-carbohydrate ayinkimbinkimbi: okusanhlamvu, ubhontshisi, izimpahla ezibhakiwe.
Lokhu kudla okulandelayo akufanele kufakwe:
- i-caffeine;
- ukhokho;
- ushokoledi.
Lokhu kudla kuphazamisa ukumuncwa kwamaprotheni, okubalulekile ekululameni okuphelele.
Ukudla ngendlela efanele kuyisihluthulelo somzimba onempilo. Ukuzivocavoca kulahlekelwa amandla nezakhi zomzimba, ngakho-ke ibhulakufesi kufanele linikeze "uphethiloli" ofanele wokugijima, futhi isidlo sasemini kufanele sibuyise amandla alahlekile. Udinga ukunaka ukudla okudlayo ukuze uthole imiphumela ebonakalayo nejabulisayo.
