Impumelelo yoqeqesho kwindawo yokuzivocavoca, kungakhathaliseki ukuba yiyiphi injongo ozibekela yona, kuxhomekeka kummandla omkhulu kunye nokutya . Inkqubo yesondlo kwinkqubo yoqeqesho olusebenzayo ixhomekeka ngokukodwa kwindawo ephambili yokuqeqesha umzimba kunye nokwakhiwa kwemisipha okanye ukulahleka kwesisindo.
Ungadla njani ngaphambi kokuzilolonga?
Ukutya ngaphambi kokuba uqeqesho kwindawo yokuzivocavoca kufuneka kube nezinto ezinomdla eziqulethe izinto ezintathu ezisisiseko zokutya zethu - i-carbohydrate, iiprotheni kunye namafutha. Ukubaluleka kwecandelo ngalinye ngenxa yeepropati kunye nomthwalo:
- I-carbohydrates ngumthengisi oyintloko wamandla kunye ne-glycogen, enika iingqondo kunye nezihlunu ngobuncedo obuyimfuneko. Imithwalo yemvelo idinga i-fuel, eyi-glycogen, eyenziwa ngokugaya i-carbohydrate.
- Iiprotheni ziyadingeka njengenxalenye yesondlo ngaphambi kokuqeqesha amandla. Iiprotheni zinika ama-amino acids kunye nezihlunu ezisebenza nzima, ukuze emva kokuveliswa kweprotheni kuzo zanda kwaye ubunzima bomzimba buyakha.
- Amafutha ayingxenye yento yokutya ephikisana ngokubanzi, kokubili ngaphambi kokuthwala amandla, nangaphambi kokusebenza kwama-anaerobic. Amafutha ahlala ixesha elide kwisisu, ebudeni bokuzivocavoca kungabangela ukuphazamiseka kwesigxina, kubandakanywa isicupunu kunye nesisu esiswini.
Ewe, ukuba ukutya ngaphambi kokuba uqeqesho luya kuba yenyama ephekiweyo okanye e-steam e-fat-fat, ngokufanelekileyo - i-turkey ye-turkey okanye inkukhu, inxalenye encinci yelayisi okanye ibhakheheat, isonka sesonka kunye ne-bran. I-omelet efanelekileyo neentsholongwane, i-cutlet egciniweyo okanye i-steak kunye namazambane. Kwimizuzu engama-30. Ngaphambi kokuqeqeshwa, ungadla isityalo esincinane - i-apula, amaqabunga ambalwa ama-strawberries okanye ama-raspberries.
Emva kokuqeqeshwa kwemizuzu engama-20-30, kungcono ukuba ungadli nantoni na, njengento yokugqibela, ungasiphuza i-milkshake okanye i-glass of kefir. Isondlo emva kokuqeqeshwa kwimeko yokuzivocavoca kufuneka ijoliswe ekubuyiseleni nasekuqiniseni izihlunu, ngoko ke kufuneka ukwenzelwe ukutya okunamatye e-fat fat.