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Ukutya okunesondlo emva kweseshoni yokuzilolonga kubaluleke kakhulu ukugcina umzimba usempilweni. Ukuba ujonge ukuhlala ulungile, uqinisekile ukuba uza kwenza umgudu omkhulu ngexesha lokuzilolonga kwakho. Ayisiyo nje kuphela iseshoni yokuzilolonga, kodwa isidlo sasemva kokuzilolonga sibaluleke kakhulu ngokunjalo.
Nangona kunjalo, kuye kwaqatshelwa ukuba abantu bathambekele ekubambeni umgudu kunye nokucinga ekucwangciseni isidlo sabo sangaphambi kokuzilolonga. Ngokuchasene noko, ukutya emva kokuzilolonga kubambe kubaluleke ngakumbi kwaye kufuna ukucwangciswa ngononophelo kunye nokulungiselela.
Emva kokuba ugqibile ngokwenkolo uguqula izihlunu zakho kwaye uzidinise ukuze ufumane esona siphumo sihle, akufuneki ulibale ukuvuza umzimba wakho ngokutya okunempilo, okunika amandla.
Kutheni le nto kubalulekile ukuba utye emva kweSeshini yakho yokuziQhelanisa?
Umzimba wethu uchaphazeleka ngeendlela ezininzi emva kokuzilolonga. Xa usenza umthambo, umzimba wethu usebenzisa iivenkile ze-glycogen kwiimisipha njengombane wokuzilolonga. Oku kubangela ukuba izihlunu ziphele glycogen. Kukwanokwenzeka ukuba iseshoni yokuzilolonga inokubangela ukuba iiprotein kwiimisipha zomzimba wakho zenze umonakalo [1] [Mbini] .
Kwaye, xa uphumile, umzimba wakho utshisa ipetroli kuyo nantoni na oyityileyo ngaphambi kokuzilolonga, eyaphula i-glycogen egciniweyo. Imisipha yakho iqala ukusebenzisa iproteni ekhoyo ukwakha kunye nokulungisa izicwili ngaphakathi kweeyure ezimbalwa zokusebenza.
Usebenza njani uMzimba wakho emva kweSeshoni yokuSebenza?
Ngaphakathi kwimizuzu engama-45 emva kokuzilolonga, umzimba wakho ulunge ngakumbi ekufunxeni iikhabhohayidrethi kunye neeproteni, ekunokwenzeka ukuba ungazi. Ukuba ufuna ukwakha izihlunu zakho, kuya kufuneka utye i-30 g yeprotein kunye ne-30-35 g ye-carbohydrate kwisithuba semizuzu eyi-15 emva kokuzilolonga [3] .
Kwaye ukuba ufuna ukuhlala ukwimo ngokulahla ubunzima, ungathatha ixesha lakho kwaye utye ngaphakathi kwemizuzu engama-45 ugqibile ukuzilolonga.
Emva kweseshoni yokuzilolonga, umzimba wakho ufuna izakhamzimba ezithile ukulungisa izihlunu kunye nokuzinzisa amanqanaba eswekile yegazi [4] . Ke, kubalulekile ukutya umxube wokutya okunokuphucula ukubuyela emva kokuzilolonga. Jonga ezinye zezona zinto ziluncedo zokutya onokuthi uzongeze kuluhlu lwakho lokutya emva kokuzilolonga.
1. Yoghurt yesiGrike
I-yoghurt yamaGrike inexabiso eliphindwe kabini leeprotein kunye nee-carbohydrate xa kuthelekiswa neyogathi eqhelekileyo. Ungayixuba iyogathi kunye nesiriyeli kunye neziqhamo kuba iziqhamo zipakisha izakhamzimba ezincinci ezingqineke zilwa nobunzima bemisipha [5] .
2. Iziqhamo
Ipakishwe zii-carbohydrate ezisempilweni nezicolekayo ezinceda umzimba ukuba uchithe izakhamzimba, iziqhamo zilongezo olubalulekileyo kwisidlo sasemva kokuzilolonga [6] . Iziqhamo ezinje ngeinanapple zinezinto ezichasayo ezinceda ekubuyiseni izihlunu nakwizinto ezincedisa ukwetyisa.
Unokukhetha amajikijolo kunye nebhanana ngokunjalo kuba iimolekyuli ezikhoyo kwiibhanana zinokufikelela ngokukhawuleza kwizicubu zomzimba wethu kwaye zinokugcwalisa amanqanaba eglycogen afunekayo, ngaloo ndlela zomeleze [7] . Ubisi lwebhanana i-smoothie lukhetho olufanelekileyo.
3. Amaqanda
Amaqanda kukutya okugqibeleleyo okusemva kokuzilolonga kuba ziphezulu kwiproteni kwaye zikwangumthombo omkhulu wezinye izondlo, ezinceda umzimba wakho ukuba ulungise emva kweseshoni yokuzivocavoca kakhulu [8] . Unokuba namaqanda nangayiphi na indlela ofuna ngayo, nokuba kukuqhuqheka, ukubanjwa, ukubiliswa okanye icala elishushu.
Ukulahla i-yolk kunye nokuba neqanda elimhlophe kuphela kukhetho olufanelekileyo njengoko abamhlophe beqanda bengenamafutha okanye i-cholesterol. Eyona ndlela yokufumana amaqanda emva kokuzilolonga kwakho kukuba ube neqanda elimhlophe ezintlanu kunye neqanda elinye elipheleleyo elixubeneyo- ukukhupha izibonelelo eziphezulu zamaqanda amhlophe kunye ne-yolk yeqanda elinye [9] .
4. Iibhatata ezimnandi
Iitapile zilungile ekuboneleleni ngeecarbohydrate ezizezona zilungileyo emva kokuzilolonga kakhulu. Le superfood iqulethe iigrama ezingama-26 zee-carbohydrate ukubuyisela ukubonelelwa kwe-glycogen. Kwaye ikwaqulathe idosi esempilweni yefayibha yokukugcina ugcwele ixesha elide [10] .
5. Ukutya okuziinkozo kwasekuseni okuziinkozo
Emva kokuzilolonga, khetha iprotheni ephezulu, ifayibha ephezulu, iswekile ephantsi eneswekile. Isitya sokutya okuziinkozo okugqibeleleyo sikulungele ukuphinda ulayishe kwakhona iivenkile zamandla emisipha yakho. Unako kwakhona ukuya kwi-oatmeal ene-bhotolo ye-almond okanye i-dash yeprotheni powder [Shumi elinanye] . Unako kwakhona ukufumana isonka sengqolowa epheleleyo.
6. Amandongomane
Ukutya intwana yamandongomane yeyona ndlela ifanelekileyo yokutshintsha amanqanaba aphelileyo e-glycogen kwiimisipha. Banceda ukwandisa amanqanaba akho amandla kunye nokukhuthaza ukuhlanganiswa kwemisipha. Iiamangile, iziqhamo ezomisiweyo ezinje ngeerasentyisi zikho ezinye iindlela ezilungileyo [12] .
7. Brokholi
Ukucwina amazinyo akho kule mifuno iluhlaza kunokwenza lukhulu ekudinweni kwakho emva kokuzivocavoca. Ukuba sisityebi ku-vitamin K kunye ne-choline (imacronutrient ebalulekileyo ekusebenzeni kwezona zinto zibalulekileyo zomzimba wethu njengesibindi, ingqondo, njlnjl.) [13] .
8. Amahlumelo
Umthombo ogqwesileyo wokutya okunika amandla, amahlumela apakishwe ngee enzyme, iivithamini, iiminerali kunye neeproteni. Kuba amahlumelo akwimo yokutya kwangaphambili, ayetyiswa ngokulula ngumzimba kwaye amandla agciniweyo adluliselwa ngokulula kwinkqubo yethu [14] .
9. Isalmon
I-Salmon iqulethe i-omega-3 fatty acids enceda ukunciphisa ukudumba kwemisipha emva kokuzilolonga okubangela ukudakumba. Amanqatha asempilweni ayaziwa ekonyusa ukutsha kwamafutha. Unokongeza ioyile ye-olive kwiintlanzi ukonyusa idosi yamafutha asempilweni [Shumi elinantlanu] .
10. Ubisi lweTshokholethi
Ubisi lwetshokholethi sesinye isiselo esinokubakho emva kokuzilolonga. Isiselo siqulathe iicarbohydrate kunye neeprotein eziyimfuneko ekubuyiseni izihlunu. Umxholo wamanzi uya kuthatha indawo yolwelo olulahlekileyo njengokubila nobisi kwaye iya kubonelela ngecalcium eya kuthi incede umzimba ukuba uphinde ubuye ngokukhawuleza [17] .
Kwinqaku lokugqibela…
Kuhlala kucetyiswa ukuba utye isidlo esityebileyo kwii-carbs kunye neeproteni kwangoko emva kokuba ugqibile ukwenza umthambo. Uninzi lweengcali zomzimba zicebisa ukuba utye isidlo sakho ngaphakathi kwemizuzu engama-45 yokuzilolonga.
Gcina ukhumbula ukuba thumela iseshoni yokuzilolonga, akufuneki uhlale ngaphandle kokutya ngaphezulu kweeyure ezi-2. Ukulandela ukutya okunesondlo, okunesondlo emva kokuzilolonga kuya kukunceda uhambe indlela ende ekufezekiseni iinjongo zakho zokomelela komzimba.
