Ukugijima kungumdlalo othandwa kakhulu futhi kuyindlela ephumelela kakhulu yokwehlisa isisindo uma ulandela imihlahlandlela yokudla. Awukwazi ukwenza ngaphandle kokudla okunempilo. Ayikho imikhawulo ekhethekile ekudleni, kepha ukuqina okwenzayo kunemikhawulo efanelekile, umphumela uzoba ngcono.
Ngokudla okulingene nokusebenza, usuku nosuku, ungalahlekelwa ama-5-10 kilograms ngenyanga. Awukwazi ukugijima nsuku zonke, ngoba umzimba wakho nemisipha yakho kudingeka ilulame.
Ukudlala imidlalo kunezinzuzo eziningi: kuqinisa isimiso sezinzwa, futhi uzohlala ujabule futhi ujabule usuku lonke, ngoba lapho udlala imidlalo, ukukhululwa kwama-endorphin kwakhiwa ebuchosheni, obangela imizwa yenjabulo. Futhi, ukuzivocavoca umzimba kuqeda ukukhathala namakhanda.
Yisiphi isikhathi okufanele ungasidli ngemuva kokuqeqeshwa?
Ngemuva kokugijima, kunokushoda kwamafutha emzimbeni futhi umzimba uthatha amafutha akho angaphansi ondinga ukuwasusa.
Ngenxa yalokhu, akunakwenzeka ukudla ukudla okunzima ngemuva kokuqeqeshwa, okunamafutha amaningi, ngoba ngale ndlela ngeke uwuthole umphumela. Kepha lokhu akusho ukuthi awukwazi ukuphuza - kunalokho, ungaphuza amanzi amaningi ngendlela ofuna ngayo. Ungaphuza netiye eziluhlaza noma iziphuzo zezithelo ngokususelwa kumajikijolo emvelo, kepha ngaphandle koshukela.
Ekuseni
Uma ugijima ekuseni futhi inhloso yakho ukunciphisa isisindo, ngakho-ke akufanele udle imizuzu engama-60 ngemuva kokuzivocavoca kwakho. Kepha uma ufuna ngempela, zama ukuphazamisa indlala yakho ngamanzi, itiye ngaphandle koshukela, njengesinqumo sokugcina, udle i-aphula ngemuva kwemizuzu okungenani engu-30 yokuphumula. Futhi, imizuzu engama-40-50 ngaphambi kokuzivocavoca, ungahlala phansi i-oatmeal uphuze inkomishi kakhokho ngaphandle koshukela, kusiza kakhulu ukujabula.
Emini
Uma wehlisa isisindo, khona-ke isidlo kufanele sihlukaniswe izikhathi ezi-5-6 emini, ama-200-300 amagremu ngokusebenza ngakunye. Uma kunganele, yandisa ingxenye, kepha into esemqoka ayikho ngaphambi kokulala hhayi ngebhulakufesi, ngoba lawa ngamaqembu amabili okudla angathinta kakhulu isisindo sakho, kanye nokuzivocavoca umzimba kwakho.
Ebusuku
Uma ngemuva kokugijima ulala ngokushesha, khona-ke ungaphuza uhhafu welitha le-kefir ngephesenti elilodwa lamafutha, akusekho (i-kefir yinto ebaluleke kakhulu yokwehlisa isisindo). Noma udle u-120-150 amagremu we-cottage shizi engenamafutha.
Inani elifanele lamanzi ngemuva kokuzivocavoca umzimba
Kukholelwa ukuthi ngemuva kokuqeqeshwa, akufanele uphuze nhlobo. Noma kunjalo, akunjalo. Ungaphuza kakhulu njengoba udinga. Uma udinga ukubulala indlala, yidla i-apula.
Ngemuva kokuqeqeshwa amahora amabili, ungaphuza amanzi, okungcono ngevolumu engekho ngaphezu kwelitha elilodwa. Futhi kungakapheli amahora ayisithupha emva kokuqeqeshwa, zama ukugcwalisa uketshezi lomzimba wakho ngamaphesenti angama-25-50. Khumbula: kunamamililitha angama-80 wamanzi ngekhilogremu elilodwa lesisindo.
Izici zokudla okunomsoco ngemuva kokugijima
Ihora ngemuva kokuqeqeshwa, udinga ukugcwalisa umzimba ngama-carbohydrate, uma kungenjalo lokhu kungasithinta kabi isibindi, futhi kukhansele nomphumela wokuzivocavoca kwakho. ukozela.
Kukhona cishe igremu elilodwa lama-carbohydrate ngekhilogremu lomzimba. Ku-100 amagremu ephalishi (i-oat noma i-buckwheat) kukhona cishe ama-gram angama-70 ama-carbohydrate kanye nama-gramu angama-20 wamaprotheni, azogcwalisa ngokuphelele umzimba wakho ngama-carbohydrate.
Ngokushesha ngemuva kokuqeqeshwa, udinga futhi ukugcwalisa ukunikezwa kwe-carbohydrate yakho kancane, lokhu kungenziwa ngosizo lwamajusi: amawolintshi, utamatisi, amagilebhisi noma amaprotheni.
Yini ongayidla?
Lapho udlala noma iyiphi imidlalo ehlobene ngandlela thile nokwehlisa isisindo (hhayi nje ukugijima), akufanele wenqabe ukudla, ikakhulukazi ngemuva kokuqeqeshwa. Udinga nje ukuzama ukudla ukudla okunamafutha aphansi, okunamaprotheni amaningi kanye nama-carbohydrate. Ngemuva kwakho konke, umphumela wokuqeqeshwa kwakho kufanele ube yisithombe esihle.
Ngakho-ke, zama ukudla:
- Imikhiqizo yobisi enokuqukethwe okuphansi kwamafutha (i-cottage shizi, ubisi olubilisiwe olubilisiwe, i-kefir);
- Amaprotheni kufanele athathwe enyameni (inkukhu noma inyama yenkomo);
- Amaqanda nawo angumthombo omkhulu wamaprotheni futhi adliwa kakhulu ngesidlo sasekuseni;
- Yidla izinhlanzi - umthombo obalulekile wamaprotheni;
- Kungcono ukuthatha ama-carbohydrate okusanhlamvu (i-buckwheat, i-oatmeal, i-millet, i-semolina);
- Futhi udle izithelo eziningi, futhi aqukethe amavithamini amaningi awusizo.
Ukudla neziphuzo okungavunyelwe
- Amanzi a-Carbonated (noma engenawo ushukela)
- ukudla okunamafutha,
- chips,
- abaqaphi,
- amakinati anosawoti noma ayoliswe,
- okusanhlamvu ngoshukela ongeziwe (esikhundleni salokho, kungcono ukwengeza ujamu noma izithelo ezomisiwe).
Abantu abaningi, beqala inqubo yokwehlisa isisindo, benza amaphutha amaningi. Isibonelo, kunenkolelo ethandwayo ethi awukwazi ukudla ngemuva kuka-18: 00. Vele, uma udla ukudla ngaphandle kokwenza ezemidlalo, bese uyolala e-21-22: 00, lapho-ke ungakwenza lokhu.
Kepha lapho umuntu edlala imidlalo yokwehlisa isisindo, udinga ukudla ngemuva kokuqeqeshwa naphambi kokuqeqeshwa. asikho isidingo sokusebenzisa ngokweqile amaprotheni, esikhundleni sawo ngama-carbohydrate. Wonke lawa maphutha angakhula abe yizinkinga zokulala, izifo zemisipha, nokuncipha kokuzivikela komzimba ..
Futhi, ungakhohlwa ukuphumula lapho udlala imidlalo.
