Ukuqeqeshwa kwamandla kungukuchitha amandla amakhulu. Ngokwesilinganiso, kusetshenziswa cishe ama-calories ayi-600-800 ngehora ejimini. Lokhu kudala ukuswela amandla okuqinile, futhi emzimbeni, izinqubo zokuhlehla komzimba ziqala ukunqoba kune-anabolic. Nge-catabolism, ukuwohloka kwezicubu zomzimba kuqala. Ukuvimbela lokhu, ngemuva kokuqeqeshwa, kufanele nakanjani ulandele ukudla okunothe kuwo wonke ama-macro kanye nama-micronutrients adingekayo ekululameni nasekukhuleni. Kungaba ukondla kwezemidlalo kanye nemikhiqizo yemvelo. Vele, ukudla kufanele kube okunempilo futhi okunempilo, ngoba le ukuphela kwendlela ongafinyelela ngayo umzimba wezemidlalo nobuhle. Esihlokweni sanamuhla, sizobheka ukuthi yini okufanele siyidle ngemuva kokuqeqeshwa, yikuphi ukudla okulungele lokhu.
Thumela umsoco wokuzivocavoca wokunciphisa umzimba
Imfihlo yokwehlisa isisindo ilula: emini udinga ukusebenzisa amandla amaningi kunalawo owathola ekudleni. Ukushoda kwekhalori kudalwa ngokuqeqeshwa kwamandla nokuqeqeshwa kwe-cardio. Ngakho-ke, ukudla kwangemva kokuzivocavoca kufanele kulandele imigomo emibili:
- Ngikunike amandla anele wokuthola futhi usebenze ngokujwayelekile;
- Musa ukukukhipha ekushodeni kwamandla.
Ukushoda kwamandla kutholakala ngokudla okulinganiselayo - nansi imininingwane eningiliziwe ngokudla okunomsoco wokwehlisa isisindo. Okuqukethwe kwekhalori nsuku zonke kuncishiswa ngokunciphisa ukusetshenziswa kwamafutha nama-carbohydrate. Iningi lama-carbohydrate ngesikhathi sokudla lidliwa ekuseni kanye / noma ngaphambi nje kokuzivocavoca ukugcina umzimba usebenza kahle. Ngemuva kwalokho, iningi lokudla kungukudla kwamaprotheni. Inani lamaprotheni kuleli cala lifinyelela kumagremu amabili kuya kwamathathu ngekhilogremu yesisindo somzimba ukwenza ngcono ukululama nokwanelisa indlala.
Yini okudingeka uyidle ngemuva kokuzivocavoca ukuze unciphise isisindo? Vele, imisipha idinga ama-amino acid ukuze alungiswe, ngakho-ke kubalulekile ukuthola amaprotheni asezingeni. Imithombo yamaprotheni miningi: inhlanzi emhlophe nebomvu, ukudla kwasolwandle, inkukhu, ikalikuni, abamhlophe bamaqanda, imikhiqizo yobisi enamafutha amancane, kanye nokuzamazama kwamaprotheni.
I-fiber iyadingeka ukuze kufakwe amaprotheni ngokuphelele. Itholakala ngobuningi emifinweni eluhlaza njengamakhukhamba, i-broccoli, isilimo esidliwayo esinamagatsha anamanzi, isipinashi nezinye. Okuqukethwe kwekhalori kwale mifino kuncane, cishe awekho ama-carbohydrate kuwo, futhi ungawadla cishe ngaphandle kwemingcele. Isilimo esidliwayo esinamagatsha anamanzi ngokuvamile sithathwa njengomkhiqizo wekhalori "ongemuhle" - uzosebenzisa amakhalori amaningi ukuhlafuna nokugaya kunalokho okuqukethe.
Uma kukhulunywa ngokudla okunempilo kwezemidlalo, kungcono ukusebenzisa i-whey protein ukuhlukanisa noma i-hydrolyzate. Lolu hlobo lweprotheyini olushesha kakhulu ukugaywa, aluqukethe amafutha amaningi nama-carbohydrate, futhi lunikeza ukugcwala amahora amaningi. Ukuqhubeka nokuvikela izicubu zemisipha ekonakaleni, ama-amino acid ayinkimbinkimbi noma ama-BCAA angasetshenziswa ngokushesha ngemuva kokuzivocavoca.
Nakhu ukudla okumnandi futhi okunempilo emva kokuzivocavoca ngesikhathi sakho sokulahlekelwa isisindo:
| Imikhiqizo | Okuqukethwe kwekhalori, inani lamaprotheni, amafutha nama-carbohydrate |
| Amagremu angama-200 we-tilapia ebhakwe, ama-200 amagremu wesilimo esidliwayo esinamagatsha anamanzi | Amakholori angama-220, amagremu angama-42 wamaprotheni, ama-4 amagremu amafutha, ama-4 amagremu ama-carbohydrate |
| Amagremu ayi-150 webele lenkukhu elishubile, amagremu ayi-100 ikhukhamba nesaladi lika-anyanisi oluhlaza | Ama-calories ayi-180, amagremu angama-35 wamaprotheni, ama-gramu ama-3 amafutha, ama-4 amagremu ama-carbs |
| Amagremu angama-200 wesifuba se-turkey, ama-200 amagremu esipinashi | Amakholori angama-215, amagremu angama-40 wamaprotheni, 2 amagremu amafutha, ama-4 amagremu ama-carbs |
Yini ongakudla ngemuva kokuqeqeshwa ukuze uthole isisindo?
Uma isisindo semisipha yakho sisebenza ngokugcwele, udinga ukunikeza umzimba amandla ngangokunokwenzeka ukuze ukusebenzisa kwakho kukhiqize kakhudlwana futhi nezisindo zakho zokusebenza zikhule. Khumbula ukuthi umgomo wokuqhubeka kwemithwalo uyisisekelo sokuzuza okukhulu. Kukho konke lokhu, udinga ama-carbohydrate. Ngakho-ke, impendulo yombuzo - ingabe udinga ukudla ngemuva kokuqeqeshwa - yebo inguyebo.
Vele, uma inhloso yakho ukukhulisa ithoni yemisipha ngenkathi unciphisa amafutha angaphansi, kungakuhle uma isidlo sakho sangemva kokuzivocavoca sisekelwe kuma-carbohydrate anzima anenkomba ephansi ye-glycemic. Kungaba i-durum kakolweni i-pasta, irayisi, i-oatmeal, i-buckwheat nokunye okusanhlamvu. Ngokwesiko, okusanhlamvu kukalwa komile ukwenza kube lula ukulinganisa ukutholwa kwezakhi. Ingxenye yamaprotheni nayo ibalulekile ekululameni nasekukhuleni, ngakho-ke ungakhohlwa ngokunyakaziswa kwenyama, amaqanda, inhlanzi, noma amaprotheni. Ukudla uqobo kukodwa kuningi futhi kwanelisa umuzwa wendlala okungenani amahora ama-2-3.
Uma une-metabolism esheshayo nohlobo lomzimba lwe-ectomorphic, ama-carbohydrate asheshayo anenkomba ephezulu ye-glycemic nawo afanelekile ukululama ngokushesha ngemuva kokuqeqeshwa. Kuzoba ngcono uma ungawatholi kuma-confectionery, kodwa ngezithelo ezintsha noma izithelo ezomisiwe. Ngokukhethekile kuma-ectomorphs afuna ukukhuluphala, umkhiqizo wezokudla wezemidlalo onjenge-gainer wenziwa. Kuyinhlanganisela ye-whey protein nama-carbohydrate alula (ushukela, i-maltodextrin, i-dextrose, noma i-amylopectin). Kodwa-ke, ukufaneleka kokuthenga umuntu ozuzayo kuyangabazeka, ngoba ungazenzela kalula: ingxenye yamaprotheni ama-whey nobhanana ababili noma isikhwama sezithelo ezomisiwe kuzokwemboza isidingo samandla "asheshayo" asibi kakhulu.
Uma imetabolism yakho ihamba kancane ngokwanele, kungcono uyeke ukuthatha ama-carbohydrate alula ngemuva kokuzivocavoca. Lokhu kubeka umthwalo onzima kumanyikwe futhi kukhulise ukukhiqizwa kwe-insulin, ekhuthaza ukwakheka kwezicubu ze-adipose. Ngaphezu kwalokho, isifiso sokudla sikhubazeke kakhulu kusuka kuma-carbohydrate alula, futhi ngemuva kwalokho ngeke kudliwe inani lokudla okudingekayo ukuthola imisipha.
Awudingi ukwenza isidlo sakho sangemva kokuzivocavoca sicebe ngamafutha. Lokhu kuzokwenza kube nzima ukufana kwayo. Amafutha, yiqiniso, kumele abekhona ekudleni ngesikhathi sokuzuza kwemisipha, lokhu kubalulekile ekuhlanganisweni kwamahomoni kanye nokusebenza okujwayelekile kwazo zonke izinhlelo zomzimba. Ama-acid okuthiwa awusuturated azuzisa ngokukhethekile. Atholakala kofulawa abasebenza ngefilakisi nakwamanye amafutha emifino, izinhlanzi ezibomvu, ukudla kwasolwandle, amantongomane, nokwatapheya. Kepha kunconywa ukuthi ungadli ngaphezu kwama-25-35 amagremu amafutha esikhathini ngemuva kokuqeqeshwa.
Kukhona i-hypothesis ebizwa ngokuthi "iwindi le-anabolic". Ingqikithi yayo ilele ekutheni noma yikuphi ukudla okudlayo kungakapheli imizuzu engama-30-60 ngemuva kokuqeqeshwa kuya kogcwalisa izitolo ze-glycogen ezicutshini nasesibindi futhi kubuyise nezicubu zomzimba ezonakele. Ucwaningo aluyisekeli le mbono, kepha abasubathi abaningi bayayilandela ngempumelelo ngesikhathi sokuzuza kwemisipha. Kodwa-ke, abaningi bakuhumusha ngokweqiniso: "Ngemuva kokuqeqeshwa, ungadla noma yini futhi ungakhuluphali." Benalokho engqondweni, baya esitolo esiseduze sokudla bese bevala lelo windi le-anabolic. Akusebenzi kanjalo.
Kusukela kwimikhiqizo yokudla okunempilo kungcono ukhethe amaprotheni ajwayelekile we-whey. Lo ngumkhiqizo ofanele ngokwenqubo yekhwalithi yamanani. Ukuphaka ngakunye kuqukethe ama-20-25 amagremu wamaprotheni agayeka kalula kanye no-gramu amaningana wama-carbohydrate namafutha.
Ithebula elingezansi linikeza izibonelo ezimbalwa zokudla kwangemva kokuzivocavoca ngesikhathi sokuzuza kwemisipha:
| Imikhiqizo | Okuqukethwe kwekhalori, inani lamaprotheni, amafutha nama-carbohydrate |
| Amagremu ayi-100 e-oatmeal emanzini, amagremu ayi-100 ama-strawberry, amaqanda ama-2 aphelele, amaqanda ama-5 amhlophe | Ama-calories ayi-650, amagremu angama-30 wamaprotheni, amagremu ayi-12 wamafutha, amagremu angama-80 ama-carbs |
| Amagremu ayi-100 erayisi elinsundu, amagremu ayi-150 efreyimu yenkukhu eyosiwe, imifino emisha | Ama-calories angu-550, amagremu angu-40 wamaprotheni, ama-4 amagremu amafutha, ama-gramu angu-80 ama-carbs |
| Amagremu ayi-100 we-durum kakolweni we-durum, ama-gramu angama-200 enkomo yenkomo, amagremu ayi-100 kabhontshisi omhlophe | Amakholori angama-900, amagremu ama-50 wamaprotheni, amagremu angama-32 wamafutha, ama-gramu angama-90 ama-carbs |
Sincoma futhi ukuthi uzijwayeze ngezibonelo zokudla ukuze uthole ubukhulu bemisipha.
Yini ongayidla ngemuva kokuzivocavoca ukukhula kwemisipha?
Uma inhloso yakho ukukhulisa isisindo somzimba esinciphile, khona-ke awekho ama-carbs alula ngemuva kokuqeqeshwa angaphandle kombuzo. Awudingi i-insulin, kepha i-hormone yokukhula, eyanda ngesikhathi sokuvivinya umzimba. Futhi ukuthatha ama-carbohydrate kuzonciphisa ukukhiqizwa kwawo kube zero.
Ngakho-ke, asikho isidingo sokujaha ukulayisha ngokushesha ama-carbohydrate, asikho isidingo sokwenza njalo. Umsebenzi wakho ukwelula ukukhiqizwa kwe-hormone yokukhula. Kungcono ukuphuza i-protein toolate noma i-hydrolyzate ngoba ayinayo i-carbohydrate. Amaqanda amhlophe noma imicu yenkukhu nakho kuhle. Kungcono ukuhlehlisa ukudla kwe-carbohydrate ihora noma amabili, ngaphandle kokuthi, noma kunjalo, uzivocavoca ebusuku. Into esemqoka ukungadluli ingqikithi yekhalori yansuku zonke, lapho-ke ngeke uzuze amafutha amaningi.
I-hormone yokukhula inezinto eziningi ezizuzisayo, kufaka phakathi: ukukhula kwemisipha okuthuthukisiwe, isimo esithuthukisiwe samajoyini nemisipha, ukululama okusheshayo kwama-microtraumas, ukushiswa kwamafutha okwenziwe ngcono, nomphumela ojwayelekile wokulwa nokuguga. Vumelana, kuyisiphukuphuku ukwenqaba konke lokhu.
Umehluko kokudla okunomsoco ngemuva kokusebenza kwasekuseni nakusihlwa
Uma uvakashela ijimu ekuseni kakhulu, lokhu sekuvele kunguhlobo lokuhlolwa komzimba. Akuwona wonke umuntu okwazi lokhu. Ukuze ungafaki umzimba esimweni esicindezelayo, kunconywa ukuthi usebenzise ngokushesha inani elanele lamaprotheni nama-carbohydrate ngemuva kokuzivocavoca ekuseni. Lokhu kuzonikeza amandla okuqhubeka nomsebenzi noma ukutadisha bese kuqala izinqubo zokululama. Okufanelekile yi-oatmeal eshubile emanzini anezithelo namaqanda enkukhu. Akunasidingo esithile sokondleka kwezemidlalo ngalesi sikhathi, ngoba phakathi nosuku uzodla ukudla okwanele ukuze uthole kabusha. Kungcono ukuqeqesha ngesisu esingenalutho, uphuze ukuzamazama kwamaprotheni ngaphambi kokuqeqesha noma ukudla isithelo esithile, khona-ke isidlo sangemva kokuzivocavoca sizongeniswa kangcono kakhulu.
Ngokusebenza kusihlwa, isimo siphikisana ngokuphelele. Iningi lezazi zokudla ngokuvamile azikukhuthazi ukudla ama-carbs ngemuva kuka-6-7 pm. Ukudla ngemuva kokuzivocavoca sekwedlule isikhathi kufanele kube ne-protein egcwele ngokuphelele. Cishe noma yimuphi umthombo wamaprotheni uzokwenza. Uma ukujima kwakho kuphela sekwephuze kakhulu, bese uyolala ngemuva kwakho, khona-ke udinga iphrotheni ekhululwa kancane (i-casein). Izosekela izinqubo zomzimba ze-anabolic ngenkathi ulele. Lokhu kuzovimbela ukuwohloka kwemisipha. I-Casein itholakala ngobuningi ku-cottage shizi, futhi ibuye ithengiswe ngendlela yokudla okunempilo. Uma i-casein ingatholakali, ungathola ngeprotheyini enezici eziningi - iyinhlanganisela yamaprotheni ahlukene anamazinga wokugaya ahlukene.
Ingabe kulungile ukudla ebusuku ngemuva kokuqeqeshwa?
Vele, ungadla ebusuku, kepha ukudla kufanele kube "kuhlanzeke" ngangokunokwenzeka bese uhlangabezana nezinhloso zakho. Ngaphezu kwe-cottage shizi noma ukuzamazama kwamaprotheni, ungasebenzisa abamhlophe bamaqanda ngesaladi yemifino entsha njengesidlo sokugcina ngaphambi kokulala. Lokhu kungukudla okulula nokunempilo okuzogcwalisa umzimba ngamaprotheni nefayibha esezingeni eliphakeme, ngaphandle kokulayisha ngokweqile umgudu wamathumbu.
Ukudla ngaphambi kokulala akufanele kube nzima. Ukudla ngokweqile kuphazamisa ukukhiqizwa kwe-melatonin, okuholela ekubeni nekhwalithi yokulala engeyinhle ngakho-ke kuthikameza ukululama. Futhi ngaphandle kokululama okufanele, ngeke kube khona ukukhula.
Ukudla kwamaphrotheni ngemuva kokuzivocavoca umzimba
Ukudla kwamaphrotheni ngemuva kokuvivinya umzimba kuyinto ebalulekile yokuthola kabusha nokukhula okuqhubekayo. Kodwa-ke, kufanele kukhunjulwe ukuthi umthombo wamaprotheni ngamunye unesilinganiso esihlukile sokumunca. Ngemuva kokuzivocavoca ekuseni, sidinga iprotheni "esheshayo", ngemuva kokuzivocavoca kusihlwa - "kuhamba kancane", ngemuva kosuku - okuthile okuphakathi.
- Ukudla okusheshayo kwamaphrotheni kufaka amaqanda namaqanda amhlophe, ubisi, i-kefir, i-whey protein isolate ne-hydrolyzate.
- Ukudla kwamaphrotheni anezinga lokumunca eliphakathi nendawo kufaka phakathi: inyama yenkukhu, ikalikuni, inyama yenkomo engenamafutha, inyama yengulube engenamafutha, inhlanzi, ukudla kwasolwandle, amaprotheni e-whey
- Ukudla kwamaphrotheni okunenani lokumuncwa kancane kufaka: i-cottage shizi, i-casein, amaprotheni amaningi.
Imikhiqizo yamaphrotheni kufanele ibe sezingeni eliphezulu futhi ibe yintsha ngangokunokwenzeka. Sebenzisa kuphela imikhiqizo evela kubakhiqizi abathembekile. Iqiniso ngukuthi ikhwalithi yamaprotheni ibaluleke kakhulu njengobungako bayo. Ezimweni eziningi, imikhiqizo eshibhile futhi esezingeni eliphansi, ukwakheka kwe-amino acid kuncane kakhulu, futhi umzimba awutholi izakhi zomzimba ezidingekayo kubo.
