Ngemuva kokuzivocavoca okuhle, ukudla okulungile nangesikhathi kubalulekile. Abasubathi abaningi abazi ukuthi bazodlani kusihlwa ngemuva kokuziqeqesha.
Ngemuva kwamakilasi, kunendlala edinga ukwaneliswa. Lokhu kusebenza nakwalabo abalahlekelwa isisindo. Uma ungabuyisi amandla futhi ugcwalise izinto ezingekho emzimbeni ngokudla ngemuva kokuqeqeshwa, kungadala ukulimala okungenakulungiseka empilweni.
Kungani udla ngemuva kokuzivocavoca kwakho kusihlwa?
Ngemuva kokuzikhandla okukhulu ngokomzimba ngenxa yanoma yimuphi umsebenzi womzimba, kunokushoda kwamandla emzimbeni. Kubonakala ngokukhathala, ubuthakathaka, ukulala nendlala. Awukwazi ukudla ngemuva kwekilasi, ikakhulukazi lapho ulahlekelwa isisindo. Kufanele ulinde bese uqala ukudla.
Lokhu kungenxa yokuthi emahoreni ambalwa okuqala ngemuva kokuzikhandla, amafutha anqwabelene kahle, okuholela ekutholeni isisindo. Ukuntuleka kokudla ngemuva kokuvivinya umzimba kuholela ebuthakathakeni, ukululama okungafanele kwemisipha noma isisu nokuphazamiseka kwamathumbu.
Ngingadla isikhathi esingakanani ngemuva kokuzivocavoca umzimba?
Kungcono ukuqala ukudla ngemuva kwamahora ambalwa ukusuka ekupheleni kokuzivocavoca kwakho. Ngalesi sikhathi, umzimba kufanele usebenze endaweni yawo yokugcina amafutha, ngaleyo ndlela unciphise kancane kancane. Lapho udla ukudla ngalesi sikhathi, ukunciphisa isisindo kuyabambezeleka ngenxa yokugcwaliswa kwamakhalori amasha.
Ngemuva kwamahora angu-1.5-2, ungaqala ukudla futhi ukudla kufanele kube nokudla okunothe kwamaprotheni, ngenkathi unenani eliphansi lamafutha.
Kubalulekile ukuthatha amanzi noma kunini lapho umzimba uwadinga. Abantu abaningi bakholelwa ngephutha ukuthi amanzi akufanele athathwe ngesikhathi sokuzivocavoca noma ngemuva kwaso.
Lokhu ngumbono oyiphutha, awukwazi ukuphuza iziphuzo ezibandayo. Amanzi okuphuza ayadingeka ukubuyisa inani loketshezi emzimbeni nokuvikela ukomisa, okwenza lokho kunciphise amandla.
Yini ongayidla kusihlwa ngemuva kokujima kwakho okusebenzayo?
Ukukhethwa kokudla kwesidlo sakusihlwa kubanzi futhi ungenza izabelo ezahlukahlukene. Zonke ziyahluka ngokuqukethwe kwekhalori nokuzivumelanisa nezimo kuzidingo zomdlali. Kunezindlela zokudla ezikhethekile zokuthola isisindo noma, ngakolunye uhlangothi, ukunciphisa umzimba nokushisa ngempumelelo amafutha angaphansi.
Amaphrotheni isidlo sakusihlwa
Isidlo samaprotheni siyisinqumo esihle kulabo abafuna ukudla okunomsoco ngaphandle kokuthola isisindo esiningi noma amafutha athe xaxa. Amaprotheni ayisisekelo somzimba womuntu. Ngenxa yakhe, inqubo yokutakula izicubu zemisipha yenzeka.
Ukuze ulungiselele lesi sidlo sakusihlwa kufanele usebenzise:
- Inyama enamafutha aphansi: inkukhu, ikalikuni, unogwaja, inyama yenkomo, noma inyama yenkonyana.
- Amaqanda enkukhu.
- Imidumba.
- Amakhowe.
- Inhlanzi enenani elincane lamafutha: i-pike perch, i-tuna, i-cod, i-chum salmon.
- Imikhiqizo yobisi ephansi enamafutha: iyogathi, i-kefir kanye ne-cottage shizi.
Imifino kufanele ingezwe kulokhu kudla, ikhuthaza ukugaya okungcono, inikeze umuzwa wokugcwala futhi ayithinti isibalo. Ungasebenzisa uwoyela wemifino kuphela, ngaphandle kwe-1 tbsp. izinkezo ngosuku. Ungakhetha izinongo ngokuthanda kwakho.
Kumele futhi uqaphele ukuthi kungcono ukungadli ukudla okuthosiwe kwedina, ngoba kulayishwa futhi izitho zohlelo lokugaya ukudla. Yonke imikhiqizo idliwa kakhulu ingaphekiwe, ibilisiwe, isongwe noma isitshulu.
Isidlo sakusihlwa se-Carbohydrate
Isikhathi eside, ukudla okunenani eliphansi lama-carbohydrate kwakuthandwa ikakhulukazi kwezemidlalo. Kukhona ukudla kwe-carbohydrate okungathinti ukukhuluphala ngokweqile kwesisindo noma ukucindezelwa ohlelweni lokugaya ukudla nganoma iyiphi indlela. Umthetho obaluleke kakhulu ukuzisebenzisa kahle. Ngokudla okuncane kwama-carbohydrate, kuzoba nomphumela obuthakathaka emzimbeni.
Zitholakala kumikhiqizo enjalo:
- IPasta.
- Isinkwa esimhlophe.
- Umdwebo:
- Ushukela.
- S'thandwa.
- Amabele.
Ukuzuza isisindo
Ukuze uthole isisindo, akunconywa ukuthi udle ukudla ngokungakhethi ngaphandle kokunamathela esimisweni. Indlela elungile kunazo zonke ukwandisa okuqukethwe kwekhalori ekudleni kwakho. Cishe ama-calories angama-200-300 kanye nokudla kwakho kwangaphambilini.
Kunemithetho eminingana kulokhu kudla:
- Ungaphuzi iziphuzo ngenkathi udla.
- Ungalayishi ngokweqile umzimba ngemuva kokudla.
- Yidla ukudla okunamaprotheni nama-carbohydrate.
- Sebenzisa imikhiqizo yobisi enamafutha.
- Qiniseka ukuthi udla amantongomane, ukwatapheya, nezinhlanzi ezinamafutha.
- Thatha amavithamini.
Ukuze uthole isisindo, imikhiqizo ifanelekile:
- Inyama.
- Izinhlanzi ezinamafutha.
- Amaqanda enkukhu.
- Imikhiqizo yobisi enamafutha.
- Amantongomane.
- Imidumba.
- Izithelo nemifino.
Ukubabaza
Ukudla kwakusihlwa kubalulekile ekudleni. Kubalulekile ukunamathela ohlelweni lwalesi sidlo. Isikhathi esihle sedina lokudla cishe ngo-7-8 ntambama. Lokhu kuzovumela ukuthi ukudla kugayeke.
Ngemuva kokudla, awukwazi ukuhlala phansi noma ukuyophumula, kungcono ukuhamba noma ukwenza umsebenzi wasekhaya cishe imizuzu engama-60. Kubalulekile ngesikhathi sokudla ukungadli ukudla okuthosiwe, imikhiqizo kafulawa, amasoso emaphaketheni, okusanhlamvu, isinkwa esimhlophe namaswidi ahlukahlukene. Mayelana nokudla kwakusihlwa, kunikezwa isabelo esingu-250 gram.
Imikhiqizo emincane:
- Inyama enciphile.
- Izinhlanzi ezinamafutha amancane.
- Ukudla kwasolwandle.
- Imifino nezithelo.
- Amaqanda enkukhu.
- Amajikijolo namantongomane.
Yikuphi ukudla okungafanele kudliwe ngemuva kokuvivinya umzimba?
Okokuqala nokubaluleke kakhulu, ngemuva kokuzivocavoca, isikhathi esithile kufanele sidlule, cishe amahora angu-1.5 - 2 ngaphambi kokudla. Ukudla kuncike emgomweni wokugcina nomphumela.
Ukuze uthole isidlo sokudla nesondlo, gwema noma yikuphi ukudla okuthosiwe nokudla okunamafutha amaningi kanye nama-carbohydrate. Ngokuzuza kwesisindo, konke kuphambene, udinga ukudla ukudla okunamafutha okunama-carbohydrate amaningi.
Okuqukethwe kwekhalori kwesidlo sakusihlwa sekwephuzile
Ukuze uqonde kahle ukuthi mangaki amakhalori owadinga ukuwadla ngosuku, ungasebenzisa le fomula.
Ukuphakama x 1.8 + isisindo x 9.6 + yobudala x 4.7 + 655
Ingqikithi kufanele iphindwe ngo-1.55 ngokuqeqeshwa okujwayelekile no-1.73 ngokuqeqeshwa okunamandla. Le nombolo kuzoba inombolo yamakhalori adingekayo.
Kubaluleke kakhulu ukudla ngemuva kokuzivocavoca ngoba ukudla okulungile kuzosiza umzimba wakho ukuthi ululame ngokushesha.
Ngaphezu kwalokho, ngokudla, ungafinyelela imiphumela ethile oyifunayo. Ngokudla okuhlanganisiwe, ungathola isisindo ngaphandle kokudla njalo konke okusesiqandisini noma wehle isisindo ngaphandle kwendlala yaphakade nokungondleki.
