Ukudla okusebenzayo kuyahluka ezindaweni ezimbili zokuqeqeshwa:
- uhlelo lokuqeqesha luhlala lulungile;
- ukusebenzisa kuhloselwe ukunciphisa isisindo.
Kulezi zimiso ezimbili, umsoco unokwehluka okuningana, kufaka phakathi izinga lokudla ikhalori. Kukhona nohlelo olukhethekile lwezemidlalo, oludinga ukusetshenziswa kokudla okukhethekile, kucatshangelwa zonke izici zomdlali.
Ukudla ngaphambi kokugijima
Amaqembu ahlukahlukene abagijimi anezinketho ezahlukene zokudla okunempilo ngaphambi kokuzivocavoca.
Ukudla kwasekuseni okulungile
Uma lo muntu engumsubathi, khona-ke kufanele kube nesidlo sasekuseni esincane ngaphambi kokugijima, esizobandakanya:
- imikhiqizo yokudla ejwayelekile;
- imikhiqizo yokudla okunempilo;
- amaprotheni;
- i-beta-alanine ne-arginine;
Ekugijimeni okungewona owobungcweti, kudingeka ibhulakufesi lamaprotheni nokudla kwesakhiwo samaminerali, isibonelo, ama-cocktails yemifino noma izithelo.
Ama-carbohydrate
Ngaphezu kwehora kufanele kudlule kusuka ekudleni kwe-carbohydrate kuya ekuqaleni kohlelo lokuzivocavoca, ngenkathi ibhulakufesi lifaka:
- Izingxube zemifino nezithelo zeziphuzo;
- ushokoledi, amabha chocolate;
- i-pasta noma irayisi;
- iyogathi;
- i-oatmeal, okuyiyo kuphela evunyelwe ngaphambi kwenqubo yoqeqesho, ngoba yonke eminye imikhiqizo yokusanhlamvu ayinakusetshenziswa.
Kukuziphi izimo lapho udinga ukukhawulela ukudla, noma ugijime esiswini esingenalutho?
Lapho unciphisa isisindo nokugijima ukugcina umumo othile ngaphandle kokugcizelelwa ekusebenzeni kwezemidlalo, kunemikhawulo eminingi ekudleni nasekuseni kwasekuseni:
- kusukela ekudleni kwasekuseni kuya ekuzivocavoceni, kufanele kudlule cishe amahora amabili, uma isidlo sasekuseni besingadli, okungenani ihora;
- isigamu sehora ngaphambi kokugijima, akumele kudakwe amamililitha angaphezu kwamakhulu amabili amanzi, itiye elimnandi noma ijusi kuyindlela engcono kakhulu. Ikhofi neziphuzo ezine-carbonated kudingeka zingafakwa.
Okulandelayo kukhishwe ngokuphelele ekudleni kwasekuseni:
- izitsha zobhontshisi;
- amazambane;
- isitshalo seqanda neklabishi;
- amakhowe;
- izitsha ezithosiwe nenyama;
- isithombo nesipinashi.
Ngaphezu kwale mikhiqizo, kunqatshelwe ukudla okungagayeki.
Izici zokudla okunomsoco ngemuva kokugijima
Ngemuva kokuzivocavoca ngokugijima, kufanele kulandelwe uhlobo lokudla okunempilo.
Ukudla nini
Imihlahlandlela yokudla okunomsoco ngemuva kokusebenza:
- ungaphuza amanzi okungenani imizuzu engamashumi amabili ngemuva kokuqeqeshwa;
- Ukudla kuvunyelwe ihora elilodwa ngemuva kokuphela kohlelo lokuqeqesha;
- itiye elimnandi noma okondlekile kwezemidlalo okhethekile kungenzeka imizuzu engamashumi amabili kuya kwamashumi amathathu ngemuva kokugijima.
Kungani ama-carbohydrate edingeka
Noma imuphi umbandela wokudla okunempilo ngemuva kokuzivocavoca uhlose ukugcwalisa izinqolobane ze-carbohydrate emzimbeni, ngoba ngemuva kokuzikhandla okukhulu, kuvela isikhathi semizuzu engamashumi ayisishiyagalombili, lapho umzimba ugcwalisa ukunikezwa kwe-carbohydrate.
Kungenxa yalokhu ukuthi kuyinto efiselekayo ukwenza umsoco ngehora nesigamu ngemuva kokusebenza. Ngasikhathi sinye, kubasubathi abangochwepheshe, isikhathi esivela ekuqeqesheni kuya ekudleni sincane kakhulu. Uma umzimba ungatholi inani elidingekayo lama-carbohydrate ngemuva kokugijima, ukukhuthazela komzimba kuzokwehla, futhi lokhu kuholela emiphumeleni emibi kubasubathi.
Ungayibuyisa kanjani ibhalansi
Ngemuva kokusebenza, ukusebenza kohlelo lokugaya ukudla kuyehla, ngakho-ke kunemithetho emibili yokudla ngemuva kokusebenza:
- ukudla ngemuva kokuphothula uhlelo lokuqeqesha kufanele kwenziwe ngemuva kwesikhashana;
- ukudla okuthile kulawulwa ukondleka.
Ukubuyisela ibhalansi, ukudla kufaka:
- amamililitha angamakhulu amathathu wejusi yemifino noma yezithelo. Isibonelo, ijusi le-apula noma utamatisi lisebenza kahle kakhulu;
- ijusi ingashintshwa ngesiphuzo sobisi-ushokoledi noma itiye elimnandi nge-bun encane;
- ukudla okugcwele akufanele kwenziwe ngaphambi kwesigamu sehora, kuyilapho kubalwa ama-carbohydrate - igramu elilodwa nohhafu ngekhilogremu yesisindo somgijimi;
- ekudleni kuqukethe iphalishi nobisi oluvela kubelethi, irayisi, i-semolina. Kulesi simo, kungaba khona ukwengezwa ngesimo sezithelo ezomisiwe noma uju;
- amazambane abilisiwe noma i-pasta enenyama zikulungele ukudla.
Ukudla okukhethekile kwezemidlalo
Ukudla kwezemidlalo kuvame ukusetshenziswa ngabadlali abangochwepheshe, ngesikimu esikhethekile sokondleka okufanele:
- uhlobo lokuphuza luyafana nolwejwayelekile, kuphela abaphuzi ijusi, kepha uhhafu wenqubo ejwayelekile, kanye no-gramu amahlanu we-amino acid complex. Lesi siphuzo siqeda ukoma futhi sigcwalisa amandla nama-carbohydrate;
- imizuzu engamashumi amabili ngemuva kokugijima, thatha uvithamini C noma izakhiwo ezenziwe ngomumo ezenziwe ngomzimba ezivikela imisipha emiphumeleni ehlukumezayo yemikhiqizo ye-oxidizing eyenziwe ngenxa yokwanda kwemisipha;
- ihora ngemuva kokudla isengezo sokudla, kuyadingeka ukugcwalisa umzimba ngenani elidingekayo lamaprotheni nama-carbohydrate. Ngenxa yalokhu, i-protein ephezulu noma i-protein-carbohydrate complex isetshenziswa, okungaba yingxube eyomile noma i-cocktail eyenziwe ngomumo.
Isisekelo sokondleka okufanele lapho kugijinywa ukukwenziwa kwenhlanganisela yamaprotheni kanye nama-amino acid emzimbeni. Konke ukudla okunomsoco kwezemidlalo ngesikhathi sokuqeqeshwa noma yimuphi umsebenzi owenziwe ngokomzimba kuhlelwe kusengaphambili, kucatshangelwa izici zomzimba womgijimi othile. Lokhu kusebenza nasezingeni lokuqina lomsubathi. UT uya lapha
Mayelana nokuphuza
Ukuphuza kahle kungenye yezisekelo zohlelo lokuqeqesha olusebenzayo. Ukungawunaki umbuso wokuphuza kuholela emiphumeleni emibi. Isibonelo, ukomisa amanzi emzimbeni noma okuphambene nalokho ekupholiseni umzimba ngenxa yokujuluka okweqile.
Lapho kuhlanganiswa umbuso wokuphuza, kuyabhekwa:
- ukufaneleka komgijimi;
- izidingo ezisebenzayo (umphumela othize, njengokuncipha kwesisindo);
- izici zomzimba zomzimba;
- ibanga nokugijima ngamandla;
- isimo somzimba, kubandakanya nokuba khona kwezifo eziningi, kufaka phakathi ezingalapheki;
- ngokucabangela izici zesimo sezulu nezimo zezulu (ukushisa komoya, umswakama);
Umbuso wokuphuza udinga ukuthi kulandelwe le mithetho ejwayelekile elandelayo:
- isigamu sehora ngaphambi kokugijima kunconywa ukunciphisa uketshezi oketshezi okungenani ngamamililitha angamakhulu amabili;
- ngenkathi isebenza, ukusetshenziswa kwamanzi kufanele kukhawulwe kuma-sips amabili kuya kwamathathu ngamakhilomitha amabili, lapho kungekho khona ukushisa;
- amanzi okuphuza noma yiluphi uketshezi ngemuva kokuqeqeshwa ludingeka kuphela imizuzu eyishumi nanhlanu kuya kwengamashumi amabili ngemuva kokuphothulwa.
Amathiphu Okudla Okunempilo Kokugijima Ukwehlisa Isisindo
Uhlelo lokudla okunomsoco lomuntu owenza ukugijima ukugijima ukuze anciphise isisindo luhlukile ekudleni okuyinhloko komgijimi.
Ngaphezu kwalokho, kunezincomo eziningi okufanele zilandelwe ngaphambi kokuba kutholakale imiphumela emihle:
- lapho unciphisa isisindo, ukudla kufanele kube yingxenye yohlelo lokwehlisa isisindo, oluzokwakhiwa ngokuhlangana nochwepheshe ocubungula zonke izici namakhono omzimba womgijimi;
- inani lama-calories ekudleni kwakho kwansuku zonke kufanele libe ngaphansi kancane kunalokho okushisayo lapho usebenza. Akunasimo lapho kufanele ulambe khona. Lokhu kungenxa yokuthi ukugijima kuvuselela ukujwayeleka komzimba nokulinganisela okunempilo emzimbeni, okuvumela ukuthi wehlise isisindo. Ngokushoda okukhulu kwama-calories, kungenzeka ukuthi uthole ukuwohloka okujwayelekile esimweni somzimba;
- ukudla kuyalinganiselwa. Ngasikhathi sinye, ukuncishiswa okukhulu kokudla kwamaprotheni akunconywa, ngoba kukhishwa inani elithile kuphela lemikhiqizo, okubandakanya ukudla okusheshayo, ukudla okunzima noma okunamafutha neziphuzo ezahlukahlukene zekhabhoni;
- kumuntu ngamunye, uhlelo lokuqeqeshwa komuntu ngamunye kufanele luhlelwe ngesibonakaliso sokuqina nobude bokuqeqeshwa, okuzobheka zonke izici zempilo yomuntu nesimo somzimba wakhe;
- ukudla kufanele kufake okusanhlamvu okuhlukahlukene, izithelo nemifino;
- ngosuku, umuntu omdala kufanele aphuze okungenani amalitha amabili amanzi okuphuza.
Ukudla okugijimayo kuyahluka ngokuya ngamaqembu abagijimi, ngoba iqembu ngalinye linenhloso yalo yoqeqesho, kuya ngokuthi iyiphi inqubo yokuqeqeshwa eyenziwayo, ngokufakwa kokudla okunomsoco nokudla okunconyiwe.
Kunesici esisodwa kuphela esihlanganisa ukudla okuhlukahlukene - ukudla okugijima kuyisisekelo sokudla okunempilo. Ngakho-ke, umsebenzi oyinhloko wokudla ungabhekwa njengokushintshela kwimpilo enempilo, ezofaka ukudla okunempilo okufanele.
