Ngokuxhomekeke kwinjongo oqeqesha kuyo, kukho imigaqo emininzi yokutya eya kuba negalelo ekuphumeleleni ngakumbi kweyona njongo. Emva koko, siya kuqonda ukuba yintoni ukungafani kokutya ngaphambi nangemva koqeqesho, ukuba uya kuzuza okanye ulahlekelwe isisindo.
Ukuzuza ubunzima
Unomthwalo, uyathemba, ngenxa yezihlunu, oko kuthetha ukuba ufuna ukutya okunomsoco ukuze usebenze ukuhlanganiswa kwezicubu zesisu. Kufuneka usebenze amaxesha angama-4-5 ngeveki, kwaye uninzi olunzima. Isidlo sakho phambi kokuba uqeqesho lufanele luqulethwe (ukukhetha ukusuka):
- yoghurt kunye neziqhamo;
- iprotein yokutya;
- geyner.
Kwizakhiwo zomzimba, ukutya emva kokuqeqeshwa kubaluleke kakhulu, ekubeni kwiminyaka yokuqala engama-20-30 emva kweseshoni "iprotheni-carbohydrate" ivula iwindi. Lo mzuzu ubizwa ngokuba ngu-anabolic. Ngeli xesha, unokulahlekelwa lonke ubunzima bomzimba wakho, ekubeni uphelile xa umzimba uqala ukuzidla. Kule mizuzu engama-20 kukho ukubuyiswa nokukhula kwezihlunu kunye nazo zonke izondlo eziqulethwe kuwe, faka iinkqubo ze-anabolic. Kufuneka usebenze ngokukhawuleza umveliso we-insulin, kuba i-insulin enefuthe le-anabolic. Emva kokuqeqeshwa, udinga ukutya kweeprotheni kunye nama-carbohydrate okukhawulezayo:
- i-cottage cheese;
- iqanda elimhlophe;
- siqhamo;
- i juices;
- isonka esivela kumbindi.
Ukulahlekelwa ngumzimba
Ngaphambi kokuqeqesha kufuneka udle into ethile, okanye ubuncinane ulume. Ukuba usebenza phakathi komhla, isidlo sokugqibela ngaphambi koqeqesho kufuneka sibe kwiiyure ezingama-2. Ukuba usebenza ekuseni, kwaye awunayo iiyure ezimbini, unokusela amanzi kwaye ube ne-snack. Ungadla inxalenye encinci ye-buckwheat okanye i-oatmeal imizuzu engama-30-40 okanye ukusela i- yogurt yendalo. Ukutya okunjalo kuya kukunika amandla amaminithi angama-30-40 oqeqesho olunzulu kunye neyure kunye nesiqingatha sokuqeqeshwa phakathi koqeqesho.
Ukutya emva kokuzivocavoca ukulahleka kwesisindo kuhluke ngokukodwa kokutya xa uthayibisa ubuninzi. Kwimeko yakho, kufuneka ukhuphe ukutya ekuhambeni kweeyure ezingama-1-2 emva kokuqeqesha, ukuze nje umzimba uchithe yonke impahla kunye nokutshisa amafutha. Ukuba uqeqesho lwakho luphela ngokukhawuleza ebusuku, oko akuthethi ukuba awukwazi ukuyidla. Ukutya kwakho emva kokuqeqesha kufuneka kuqulethe i-carbohydrates kunye nama-proteins ngo-4: 1. Oku akuveli kwinyama enamafutha, kungekhona kumnandi kunye nomgubo. Ungadla iintlanzi, imifuno , isaladi, okusanhlamvu (irayisi ebomvu, i-buckwheat), amaqanda, i-cottage shiese. Kwaye ukutya okusemgangathweni emva kokuvuthwa kwindleko yokulahleka kwesisindo kuyinto ilitha yesiqingatha yegyoti ephothiweyo.