Yini okufanele uyidle ngaphambi kokuqeqeshelwa ukuzuza ngobuningi nokuncipha?

Ukudla okunomsoco ekuthuthukiseni izimfanelo zamandla nokukhuthazela kweCrossFitter akubalulekanga kangako kunokuziqeqesha uqobo. Kokubili ikhwalithi nokwakheka kwemikhiqizo nendlela yokudla kubalulekile. Ngakho-ke, abasubathi abaningi be-novice, abanquma ukushintshela ekudleni okunempilo, bayadideka ukuthi kungenzeka yini ukuthi kudliwe ngaphambi kokuqeqeshwa, mangaki amahora nokuthi yini okufanele uyidle ngaphambi kokuqeqeshwa, kuya ngezinhloso zakho - ukwehlisa isisindo noma ukuthola isisindo somzimba. Kule ndatshana, sizamile ukunikeza izimpendulo kuyo yonke le mibuzo ebalulekile ukusiza abakwaCrossFitters abasafufusa ukuxazulula inkinga yokuthi badle noma cha ngaphambi kokuzivocavoca.

Kufanele kushiwo khona manjalo ukuthi impendulo kunoma yimuphi wale mibuzo engenhla izocaca, ngoba konke kuncike ekutheni iyiphi inhloso ethile umgijimi othile ayiphishekelayo:

1. Uma umgomo wokuqeqeshwa ukunciphisa isisindo, khona-ke ukudla ngaphambi kokuqeqeshwa kufanele okungenani amahora angu-2-2.5. Ngesikhathi esifanayo, inani lama-carbohydrate ekudleni kufanele lincishiswe - lingabi ngaphezu kwama-15-20 amagremu ngokusebenza ngakunye. Ngaphandle kwalokho, ngesikhathi sokuqeqeshwa, umzimba uzoqala ukusebenzisa amandla ekudleni, hhayi amandla ezinqolobane zawo. Ngakolunye uhlangothi, inani lamaprotheni kufanele lenyuswe - cishe u-20-30 amagremu ngokusebenza ngakunye. Kulokhu, amaprotheni ayadingeka ukuhlinzeka ngemisipha ngesethi ephelele yama-amino acid ngaphambi kokuqala ukujima.
2. Amafutha ekudleni kwangaphambi kokuzivocavoca kokunciphisa umzimba awathandeki kakhulu. Zingakunciphisa kakhulu ukumuncwa kwezinye izakhi ekudleni futhi zibangele isicanucanu ngesikhathi sokuzivocavoca kanzima. Kunoma ikuphi, ngaphambi kokuzivocavoca ukuze unciphise isisindo, akufanele uzizwe usesiswini, kepha umuzwa wendlala akufanele uphazamise ukuzivocavoca umzimba.
3. Uma inhloso yokuqeqeshwa ukuthola isisindo semisipha, khona-ke ukudla okufanele kwenziwe kufanele kwenziwe amahora angama-1-1.5 ngaphambi kokuqala ukujima. Ingxenye yokudla kufanele iqukathe ama-carbohydrate ayinkimbinkimbi namaphrotheni, inani lamafutha esidlweni esinikeziwe kufanele lilinganiselwe - lingadluli ku-5 amagremu.
4. Ukudla ama-carbohydrate ngaphambi kokuzivocavoca kokwakha imisipha kuzogcina izitolo zakho ze-glycogen zilayishiwe. Ngenxa yalokhu, amandla amandla emisipha azokwanda, futhi ukukhuthazela okuphelele nokusebenza komzimba ngesikhathi sokuqeqeshwa kuzokwanda. Amaphrotheni ngaphambi kokuzivocavoca anikezela ngemisipha ngama-amino acid futhi acuphe umsebenzi we-anabolic.

Yini ekhona ukuthola imisipha?

Manje njengoba sesinombono ojwayelekile wokuthi yini okufanele siyidle ngaphambi kokuzivocavoca umzimba, kufanele sibhekisise ukuthi yikuphi ukudla okuzosizakala ngaphambi kokuzivocavoca umzimba futhi okufanele kususwe ekudleni komsubathi.

Uma ucabanga ngombuzo wezinzuzo zokusebenzisa ukudla okuthile ngaphambi kokuqeqeshwa, umuntu akumele akhohlwe ngomgomo womdlali othile. Uma umgomo wokuqeqeshwa ukuthola isisindo semisipha, khona-ke ubungako nekhwalithi yokudla ngaphambi kokuzivocavoca kubaluleke kakhulu.

Isidlo sangaphambi kokuzivocavoca okuhloswe ngaso ukuthola isisindo semisipha kufanele sibe nokufakwa kwamaprotheni asezingeni eliphakeme (okungenani ama-20-30 amagremu) nama-carbohydrate ayinkimbinkimbi (50-60 amagremu). Ngokuya ngokuncamelayo, ungakhetha enye yezinketho zokudla ezihlongozwayo:

• ucezwana lwenkukhu (noma i-turkey) nge-durum pasta (isitsha esiseceleni singashintshwa ngelayisi elinsundu noma isinkwa sokudla okusanhlamvu);
• ucezu lwezinhlanzi ezondile namazambane (noma irayisi elinsundu);
• inyama yenkomo engenamafutha ne-durum pasta noma i-buckwheat;
• i-omelet yamaqanda ama-3-4 nge-buckwheat (noma elinye iphalishi);
• ingxenye ye-cottage shizi enesinkwa esiphelele (ungangeza amajikijolo amasha amasha namathisipuni ambalwa oju ku-cottage shizi).

Yini ongayidla yokwehlisa isisindo?

Uma umgomo wokuqeqeshwa ukunciphisa isisindo, khona-ke uhlu lokudla oluvunyelwe ngaphambi kokuzivocavoca kufanele lufinyezwe. Ikakhulukazi kuyadingeka ukukhumbula "umthetho wegolide" wokwehlisa isisindo: ukusetshenziswa kwama-calories kufanele kudlule ukudla kwabo emzimbeni. Ekudleni kwangaphambi kokuzivocavoca komdlali ofuna ukunciphisa umzimba, akufanele kube khona ukudla okunama-kilojoule amaningi: ama-carbohydrate alula namafutha amaningi. Inani elincane kuphela lama-carbohydrate ayinkimbinkimbi avunyelwe (hhayi ngaphezulu kwama-15-20 amagremu ngokusebenza ngakunye), kanye nenani elanele lamaprotheni (cishe ngama-20-30 amagremu ngokusebenza ngakunye). Ngokucela kwakho, ungakhetha enye yezinketho zokudla ezihlongozwayo:

• Ucezu oluncane lwenkukhu obhakwe kuhhavini nge-buckwheat noma irayisi lasendle;
• Ingxenye encane yezinhlanzi ezimhlophe, ezinciphile, ezigcwele irayisi elinsundu;
• Amaqanda ama-2-3 afakwe amaqanda noma amaqanda ama-2 omelet nge-cottage shizi namakhambi;
• I-veal steak encane enezambatho zebhake ezibhakiwe.

Ukudla ukudla ngaphambi kokuvivinya umzimba akumele kuphazamise ukuzivocavoca okugcwele, ngakho-ke kungakuhle ukuthi udle okungenani amahora angu-1.5-2 ngaphambi kokuzivocavoca umzimba. Kodwa-ke, ungakunaki ukudla kwangaphambi kokuzivocavoca, njengokungathi awondlekile, ngeke ukwazi ukuzivocavoca ngamandla nangempumelelo ngokwanele.

Ungawadla amaswidi ngaphambi kokuzivocavoca umzimba?

Ngokwehlukana, kufanele sigxile odabeni lokudla amaswidi ngaphambi kokuqeqeshwa, okuyi-carbohydrate elula (esheshayo). Ama-carbs asheshayo afaka:

• amaqebelengwane (amakhekhe, ama-muffin, ama-buns, amakhekhe);
• amaswidi (u-ayisikhilimu, uswidi, ushokoledi);
• izithelo ezimnandi;
• imifino nokuningi.

Ukudla ama-carbohydrate alula kuyingxenye ebalulekile yokudla kwansuku zonke kwabantu abaningi. Kepha ababaningi abantu abazi indlela yokusebenza kwama-carbohydrate alula emzimbeni.

Njengomthetho ojwayelekile, ama-carbohydrate asheshayo alula ahlukaniswe ngamaqembu amabili amakhulu: ama-monosaccharides nama-disaccharides. Ama-monosaccharides afaka i-glucose, i-galactose ne-fructose, kanti ama-disaccharides afaka i-lactose, i-maltose ne-sucrose.

Ama-monosaccharides anesakhiwo samakhemikhali esenziwe lula, aphukile futhi amuncwa umzimba ngokushesha okukhulu kunama-disaccharides. Ama-monosaccharides ahlala enokunambitheka okumnandi okwehlukile. Kodwa-ke, womabili amaqembu ama-carbohydrate alula angathandeki kakhulu kubasubathi, ikakhulukazi uma inhloso yabo ukunciphisa isisindo.

Mhlawumbe uqaphele ukuthi indlala iyaqina kuphela ngemuva kwemizuzu eyi-10-15 ngemuva kokudla elinye uswidi. Iqiniso ngukuthi ukusetshenziswa kwama-carbohydrate alula ekudleni (ikakhulukazi esiswini esingenalutho) kukhulisa kakhulu amazinga kashukela egazini, ngaleyo ndlela kubangele ukwanda kwe-insulin. I-insulini yona izama ukujwayela ukwehlisa amazinga kashukela egazini. Amazinga kashukela, afinyelela emazingeni aphansi kakhulu, abangela ukuqubuka okukhulu kwendlala. Kuvela uhlobo lombuthano ononya, lapho ama-carbohydrate alula, anokuqukethwe okwandisiwe kwekhalori, angagcwalisi umzimba, abangele umuzwa wokusutha, kepha, kunalokho, kubangela ukuqubuka kwendlala okuqhubekayo, okuholela ekudla ngokweqile futhi, ngenxa yalokho, ukuthola isisindo esiningi.

Kungakho ukudla amaswidi kunganconyelwa hhayi kuphela abagijimi abafuna ukwehlisa isisindo, kepha nalabo abalwela ukuthola isisindo semisipha esezingeni eliphakeme. Okuwukuphela kwalokhu okwehlukile kulo mthetho, lapho ukuqeqeshwa kuhlose ukuzuza ubukhulu bemisipha, kungahle kube ukuthi kudla inani elincane lama-carbohydrate alula ngokushesha ngemuva kokuqeqeshwa ngesikhathi se "iwindi le-carbohydrate".

Iwindi le-carbohydrate yisimo somzimba ngokushesha ngemuva kokuqeqeshwa, okuqukethe ukungabi namandla kwezakhamzimba. Ukudla amanani amancane ama-carbohydrate asheshayo namaprotheni ngalesi sikhathi kuholela ekwandeni komsebenzi we-anabolic kuwo wonke umzimba futhi, ngenxa yalokho, ukukhula kwemisipha. Kodwa-ke, ososayensi abaningi bayayingabaza le mbono, becaphuna iqiniso lokuthi ukuvela "kwewindi le-carbohydrate" kuhlobene kakhulu nokudla ngaphambi kokuzivocavoca.

Ucwaningo lukhombisile ukuthi ukudla inani elincane lama-amino acid (cishe ama-5 amagremu) noma ama-20 amagremu we-whey protein ngokushesha ngaphambi kokuqeqeshwa (imizuzu engu-2-3) kwandisa ukukhuthazela nokusebenza ngesikhathi sokuqeqeshwa, futhi kugcina nokuhlushwa okwandayo kwama-amino acid egazini ezingeni eliqhubekayo ngaphezulu 2.5-3 amahora. Ngakho-ke, kulokhu, umzimba ngemuva nje kokuqeqeshwa awutholi isidingo esinamandla sezakhamzimba, futhi umphumela we "iwindi le-carbohydrate" ngeke uvele.

Kuvela ukuthi umgijimi udinga ukuqaphela ngokweqile ukusetshenziswa kwama-carbohydrate alula. Kubalulekile ukucabangela konke ukudla kwansuku zonke komsubathi othile, ngoba ukweqisa kwama-calories atholakala ngesikhathi sokudla okungenamkhawulo kwama-carbohydrate alula kungaholela ekukhuleni ngokweqile.

Ezokudla okunomsoco ngaphambi kokuzivocavoca umzimba

Ukuvela kwezemidlalo okunomsoco emakethe kwenze ukuchuma. Zonke izinhlobo zezithasiselo zokudla nezinye izithasiselo zaphelela ngemuva. Konke ukunakwa kwabasubathi abasafufusa kwavuselelwa ekukhangisweni kokondliwa kwezemidlalo, lapho abadlali abasenetayitela kakade beheha abathengi abangaba khona ngemizimba yabo ebaziwe, okwamanje, bexuba okunye ukuzamazama kwamaprotheni kushibhile semfashini. Kancane kancane, ukuxhumana okuqinile phakathi komzimba omuhle nokudla okunempilo kwezemidlalo kwagxila ezingqondweni zabasubathi abasafufusa.

Kepha empeleni, konke kwehlukile. Indima yokondliwa kwezemidlalo ekwakheni isisindo semisipha iphakanyiswe kakhulu. Ukunyakaziswa kwamaprotheni kwangaphambi kokuzivocavoca kungavunyelwa kuphela uma ungenalo ithuba lokudla okugcwele ngaphambi kokuzivocavoca.

Amaprotheni kanye ne-gainer

Ngakho-ke, uma ungenaso isikhathi sokudla okugcwele amahora angu-1.5-2 ngaphambi kokuqeqeshwa, kunconywa ukuthi usebenzise ama-20-30 amagremu we-whey protein noma inani elifanayo le-gainer (uma umgomo wokuqeqeshwa uthola isisindo semisipha, ungalahli isisindo) ihora eli-1 ngaphambi kokuqala. ukuqeqeshwa.

Ama-amino acid

Uma inhloso enkulu ukuthola ubukhulu bemisipha, kunconywa ukuthi kudle inani elincane lama-BCAA amino acid (10-15 amagremu) ngokushesha ngaphambi kokuqeqeshwa. Kodwa-ke, eminyakeni yamuva nje, ukusetshenziswa kwama-BCAAs kuye kwabuzwa emibuthanweni yesayensi, njengoba ucwaningo oluningi lukhombisa ukwanela kwama-amino acid ekudleni kwansuku zonke komdlali ojwayelekile. Ososayensi bacabanga ukuthi ukusetshenziswa kwe-BCAA kuvunyelwe kuphela uma kungadli ngokwanele ama-amino acid ekudleni, ngokwesibonelo, ngokudla okunama-kilojoule amancane.

Izakhiwo zokushisa amafutha

Uma umgomo oyinhloko ukunciphisa umzimba, khona-ke kungenzeka ukuthi usebenzise inkambiso ekhethekile yokushisa amafutha ngaphambi kokuqeqeshwa (cishe imizuzu engama-30 ngaphambi kokuqala koqeqesho). Kepha maqondana nokusebenzisa izishiseli ezinonile, zonke izinhlobo zemiphumela engemihle zingenzeka, ngakho-ke ukusetshenziswa kwalezi zithasiselo kuhlelwe kahle nochwepheshe.

L-carnitine

Isengezo sezemidlalo esithandwa kakhulu futhi esisetshenziswa kakhulu sokunciphisa umzimba yi-L-carnitine. Thatha i-L-Carnitine imizuzu engama-30 ngaphambi kokujima kwakho. Indlela i-L-Carnitine esebenza ngayo emzimbeni yehluke kakhulu kunaleyo yezithako zokushisa amafutha. I-L-carnitine isiza ukuhambisa amangqamuzana amafutha endaweni lapho isetshenziswa khona - i-mitochondria yemicu yemisipha, kepha ayinazo izakhiwo zokushisa amafutha uqobo. Ngakho-ke, ukudla okukodwa kwe-L-carnitine ukuqala indlela yokushisa izitolo zamafutha akwanele, udinga umsebenzi omkhulu we-aerobic ngesikhathi sokuqeqeshwa. Ngeshwa, ezimweni eziningi, akusizi ngalutho ukuthatha i-L-carnitine ngaphandle komsebenzi we-aerobic. Kodwa-ke, lesi sengezo semidlalo asinayo imiphumela emibi futhi siyazuzisa ohlelweni lwezinhliziyo.

Akufanele ikhohlakale ukuthi ukudla kwezemidlalo kumane nje kuyisengezo ekudleni okuyisisekelo komsubathi futhi akukwazi ukubuyisela ukudla okuphelele kwansuku zonke.

Ngingadla amahora amangaki ngaphambi kwekilasi?

Njengoba kushiwo ngenhla, ukudla kufanele kuthathwe okungenani amahora angu-1.5-2 ngaphambi kokuqala kokuzivocavoca. Kwezinye izimo, lapho imetabolism yomgijimi ihamba kancane, ukudla kufanele kuthathwe amahora amathathu ngaphambi kokuqeqeshwa. Kunoma ikuphi, ngaphambi kokuqala ukuzivocavoca umzimba, kufanele uzizwe ulula, futhi nesisu sakho akufanele sigcwale. Ngaphandle kwalokho, lonke igazi elisemzimbeni lizoqongelela esiswini, namandla azosetshenziselwa ukugaya ukudla, futhi izinsiza zomzimba ngeke nje zanele ukwenza umsebenzi womzimba osebenzayo.

Isikhathi sokugayeka kokudla

Umbuzo wokuthi kufanele udle isikhathi esingakanani ngaphambi kokuzivocavoca uhlobene kakhulu nesikhathi sokugaya ukudla emzimbeni.

Ukudla esikulungiselela ukusetshenziswa ngeke kufakwe kungashintshiwe. Ukuze ukudla kugaywe, kusetshenziselwe izidingo zokwakha nezindleko zamandla, umzimba udinga ukusebenzisa isikhathi esanele nomzamo. Ngosizo lwenqubo yokugaya, umzimba womuntu uyakwazi ukuthola iprotheni yokwakha kusuka kuma-amino acid wokudla okugayiwe, kusuka kumafutha acid kanye ne-glycerin - fat, umzimba uguqula ushukela ube ngamandla futhi uwugcine esibindini ngesimo se-glycogen.

Ukugaywa kokudla emzimbeni womuntu kwenzeka ngaphansi kwethonya lezici eziningi. Ukwakheka kwamakhemikhali kokudla okudliwayo, uhlobo nobude bokupheka, inani elidliwe, ukudla, isimo sepheshana lamathumbu - konke lokhu kuthinta izinga lokugaya kanye nesikhathi sokugaya ukudla.

Umthelela wokwelashwa kokushisa ekugayeni kwemikhiqizo

Ngakho-ke, ukwelashwa kokushisa kokudla kuthinta kanjani izinga lapho kumuncwa khona umzimba? Nayi eminye imininingwane ebalulekile:

• Ukwehla kwamaphrotheni kukhula kakhulu lapho kushiswa, ngoba kukhona ukubhujiswa okuncane kwezakhiwo ze-molecule yamaprotheni (i-denaturation), okuholela ekuwohlokeni okungcono kwamaprotheni ngama-enzyme esiswini.
• Lapho amafutha ezilwane efudunyezwa, inani lawo lamandla lilahleka kancane, njengoba linikezwa kusuka kumkhiqizo. Uma ubilisa inyama enamafutha, ngaphezu kwama-45% wamafutha angena kumhluzi.
• Amafutha emifino nawo enza ushintsho lwamakhemikhali lapho evutha. Lapho ukudla okuthosiwe okujulile kuthosiwe, i-oxidation eshisayo kawoyela wemifino yenzeka, futhi izinhlanganisela ezinobuthi zifakwa ebusweni bokudla okuthosiwe.
• Ukwelashwa okushisayo kwamazambane kusiza ukuguqula i-protopectin equkethwe kuwo ibe yifomu lokugaya kakhulu - i-pectin. I-asidi eyeqile ingaphazamisa le nqubo, ngakho-ke i-sauerkraut noma okunye ukudla okumuncu kufanele kungezwe esobheni ngemuva kokuthi amazambane asevele ebilisiwe.
• Isitashi esingahluziwe asikwazi ukufakwa emzimbeni nhlobo, ngakho-ke amazambane kanye ne-artichoke yaseJerusalema kufanele kuphekwe.
• I-Sucrose etholakala kwizithelo namajikijolo iguqulwa ibe yi-glucose ne-fructose ngaphansi kwethonya lokushisa nama-acid.

Isikhathi sokugaya ukudla okuyisisekelo

Ukwenza kube lula kuwe ukunquma ukuthi yikuphi ukudla nokuthi ungadla malini ngaphambi kokuqeqeshwa, cabanga ngethebula elingezansi. Kukhombisa isikhathi sokugaywa kwezinhlobo ezithile zokudla esiswini somuntu.

Kanye nesikhathi sokugayeka kokudla, izinga lokugayeka kokudla nakho kuyinto ebalulekile. Isibonelo, ukudla okuvela ezilwaneni (amaprotheni namafutha) kumuncwa emzimbeni cishe ngama-90%. Ukudla kwefayibha nezitshalo, ngokwesilinganiso, kumuncwa umzimba ngama-60%, uma ukudla kuxubekile - ngo-80%.

Okumhlophe kweqanda kubhekwa njengezinga lokwenziwa kwemikhiqizo. Kumuncwa emzimbeni cishe ngama-98%. Izinga eliphakeme lokufakwa kweqanda elimhlophe lingachazwa ngeqiniso lokuthi iqanda uqobo lwalo yiseli elilodwa futhi azikho izikhala zama-intercellular nokuxhuma esakhiweni salo. Okufanayo akunakushiwo ngenyama, ngoba ukuze kugaywe amaprotheni enyama, umzimba udinga ama-enzyme angeziwe ukuze "aphule" futhi agaye lezi zibopho eziphakathi kwamaseli.

Malini futhi yini ongakudla ngaphambi kokuzivocavoca?

Ungadli ngokweqile ngaphambi kokuzivocavoca. Kungcono ukuzikhawulela ekudleni okuncane okuqukethe kuphela amaprotheni nama-carbohydrate ayinkimbinkimbi okudingwa ngumzimba. Izazi zokudla okunomsoco zithi inani lokudla okwanele ukwanelisa indlala, kepha livikela ekudleni ngokweqile, kufanele lanele ukulingana esandleni esisodwa. Isithombe esingezansi sikhombisa imikhiqizo ethile elula. Zingadliwa kalula ngaphambi kokuqeqeshwa, zigcwalise umzimba ngamandla futhi zingakhathazeki ngokungakhululeki ngesikhathi sokuzivocavoca. Ingxenye ebalulekile yalokhu iyingxenye yokudla kwe-paleo, enye indlela enempilo yokudla iCrossFitters. Ngayinye yale mikhiqizo ingasebenza njenge-stand-alone snack ephelele. Kulokhu, akudingekile ukuwaxuba nokulungisa izitsha. Ngakho-ke, sibheka ukuthi yini okufanele siyidle ngaphambi kokuqeqeshwa, ukuze singabi nesicanucanu nobunzima esiswini ngesikhathi sokuzivocavoca.

Yebo, manje uyazi ukuthi yini okufanele uyidle ngaphambi kokuqeqeshwa. Kepha uma isikhathi sivuma, futhi ufuna okuthile okuyinkimbinkimbi futhi okuyinkimbinkimbi, khona-ke ungapheka isidlo esihlwabusayo nesinomsoco. Isibonelo, i-omelet ye-tuna, iresiphi enikezwe ngezansi.

Izithako zokuphakelwa okungu-4 kwe-omelet:

• i-zucchini encane - ucezu olu-1;
• anyanisi - ucezu olu-1;
• amaqanda - izingcezu eziyi-7;
• ituna ngejusi yayo - 1 ikani;
• usawoti, pepper, uviniga webhalsamu - ukunambitha.

Ukulungiselela:

Geza uphinde usike kahle i-zucchini, uthathe ama-cubes amancane noma izingcezu. Sika u-anyanisi kahle. Epanini lokuthosa eligcotshwe uwoyela wemifino (kodwa kungcono ukupheka epanini lokuthosa ngaphandle kokufaka uwoyela) faka u-anyanisi ne-zucchini, uwayise ngosawoti nopelepele, ulethe kuze kuphekwe uhhafu. Beka izingcezu ze-tuna ngemifino bese uxuba. Bese, esitsheni esihlukile, hlanganisa amaqanda nosawoti bese uthela ingxube phezu kwenhlanzi nemifino. Letha ukupheka emlilweni omncane, umbozwe imizuzu engu-15. Khonza okubandayo, uthathe izicucu kanye nenkathi ngeviniga yebhalsamu ukunambitha.

Ukunikezwa kwe-tuna omelet kuzokunikeza amaprotheni asezingeni eliphakeme ngaphambi kokuzivocavoca, futhi kube ngumthombo wama-carbohydrate ayinkimbinkimbi anezingcezu ezimbalwa zesinkwa sokudla noma irayisi elinsundu.

Bukela ividiyo: Carreras de Caballos en la Fabrica de Los Angeles (Novemba 2024).