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Njengokuba isidlo sakusasa sithathwa njengesona sidlo sibaluleke kakhulu sosuku, ukutya kwangaphambi kokuzilolonga kubaluleke ngokulinganayo. Baninzi abangaziyo ukuba mabadle ntoni ngaphambi kokuba uzilolonge. Kule nqaku, siza kuphosa ukukhanya kokutya esikutyayo ngaphambi kokuzilolonga.
Ukuvusa umzimba wakho ngaphambi kokuba usebenze kubaluleke kakhulu. Ukunceda umzimba wakho usebenze ngcono kwaye uphinde ukhawuleze emva koqheliso ngalunye, kuya kufuneka uqiniseke ukuba umzimba wakho unamafutha ngokwaneleyo ukwenza njalo.
Oku kunokwenziwa ngokutya ukutya okufanelekileyo okunezakha-mzimba ezifana neecarbohydrate, amafutha, iivithamini kunye neeminerali [1] .
1. Iibhanana
Iibhanana zingumthombo olungileyo weecarbohydrate kunye neeprotein eziza kubonelela ngomzimba wakho ngamafutha anokusebenziseka ukuze uzilolonge. Ikwanayo ne potassium eya kuthi incede kwimisipha kunye nakwimithambo-luvo. Uphononongo lubonise ukuba abakhweli beebhayisikile abatya ibhanana okanye ipere kunye namanzi babenexesha elingama-50% lokufumana ngokukhawuleza xa kuthelekiswa nabo batya amanzi kuphela [Mbini] .
2. Ihabile
I-Oats zigcwele ifayibha, iikhabhohayidrethi kunye neeprotheyini ezibonelela umzimba wakho ngamandla ngexesha lokuzilolonga. I-Oats iqulethe iivithamini ze-B ezinceda ukuguqula ii-carbohydrate zibe ngamandla. I-Oatmeal eneziqhamo kunye namandongomane yinto efanelekileyo yokuphangela ukutya kwangaphambili kwabantu abenza imithambo eninzi ye-cardio.
3. Isonka sengqolowa iphelele
Isilayi sesonka esipheleleyo sesona sisiseko se-carbohydrate. Unokuba nesonka sengqolowa kunye namaqanda abilisiweyo kunye neeprotheyini ezongeziweyo kwimizuzu engama-45 ngaphambi kokuba uqale ukusebenza [3] .
4. Iziqhamo ze-smoothies
Iziqhamo ze-smoothies kukutya okumangalisayo kwangaphambi kokuzilolonga kuba ziqulathe iivithamini, iiminerali kunye nee-antioxidants. Iziqhamo ze-smoothies nazo zinokucolwa ngokukhawuleza ngenxa yokuba zinokudityaniswa kwee-carbohydrate ezilula nezintsonkothileyo zokukunika amandla ngaphambi kokuzilolonga [4] .
5. Amaqanda
Uninzi lwabantu lukholelwa ekubeni izikhupha zamaqanda zinamafutha okungafanelekanga ukuba atyiwe. Kodwa yinkolelo ephosakeleyo njengoko isifundo sisitsho ukuba izikhupha zamaqanda zineprotein kunye nezinye izondlo ezibalulekileyo ezingafumanekiyo kubelungu beqanda. Ukutya izikhupha zamaqanda ngaphambi kokuzilolonga kunceda ekonyuseni amandla omzimba wokusebenzisa iproteni kwimisipha [5] .
6. Isiqhamo kunye neyogathi
Iziqhamo zityebile kwiivithamini kunye neeminerals kwaye iyogurt yamaGrike igcwele izixa zeeprotein. Ukutya iziqhamo ngeyogathi akuyi kunceda umzimba wakho kuphela kodwa kuya kunika neecarbohydrate emzimbeni. Iprotein ekw yogurt iya kuthintela ukonakala kwemisipha kunye nokunceda ekubuyiseni izihlunu.
7. Inkukhu yenkukhu
Ukuba ucwangcisa ukutya into egcwaliswayo ngaphambi kokuzivocavoca, unokukhetha ibele lenkukhu. Ungayifaka okanye uyongeze kwisaladi yakho. Inkukhu yenkukhu ineprotein ekumgangatho ophezulu efunekayo ekwakheni izihlunu [6] .
8. Iziqhamo ezomileyo
Iziqhamo ezomileyo lukhetho olukhulu lokutya ngaphambi kokuba uzilolonge. Kungenxa yokuba iziqhamo ezomileyo zilula kakhulu kwaye zizaliswe ziicarbohydrate ezilula eziza kunika umzimba wakho amandla akhawulezileyo ngaphandle kokukusinda. Unako ukomisa iiapilkosi, amaqunube, amakhiwane nenaninapile.
9. Isaladi yeavokhado
I-avovoc inezinga eliphezulu le-oleic acid elinceda ekulungisweni kweselula. Ukuba usebenzisa i-avocado ngaphambi kokuzilolonga, iya kunciphisa ukudumba emzimbeni. Ukongeza, kukwa phezulu kwifayibha kunye namafutha asempilweni anokukugcina uhluthi kwaye ungalambi ngelixa usebenza [7] .
Yintoni ekufuneka ibe liXesha phakathi kweSidlo sangaphambi kokuSebenza kunye nokuSebenza kwakho
Ixesha lokutya kwakho ngaphambi kokuba wenze umthambo kubalulekile. Ukuvuna uninzi lwezibonelelo ngexesha lokuzilolonga, zama ukutya ukutya okuneecarbohydrate, iiprotein kunye namafutha iiyure ezi-2-3 ngaphambi kokuba wenze umthambo. [8] .
Kwimeko apho ungenalo ixesha elininzi, yitya ukutya okutyebileyo kwiicarbohydrate kunye neeprotheyini ubuncinci imizuzu engama-45- 60 ngaphambi kokuba uzilolonge.
Isicwangciso sokutya kwangaphambili
Iiyure ezingama-2-3 ngaphambi kokuzilolonga
- Iprotheyini ecekeceke, irayisi emdaka kunye nemifuno eyosiweyo
- Isandwich eyenziwe ngesonka esineenkozo ezipheleleyo, iiprotein ezincinci kunye nesaladi esecaleni
- I-omelette yeqanda kunye ne-toast epheleleyo yeenkozo kunye ne-avocado isasazeka kunye nekomityi yeziqhamo.
Iiyure ezi-2 ngaphambi kokuba uzilolonge
- Isiriyeli epheleleyo kunye nobisi
- Ikomityi ye-oatmeal eneziqhamo okanye iziqhamo ezomisiweyo
- Iziqhamo ze-smoothie
- Isandwich eyenziwe ngesonka sengqolowa
Iyure eli-1 okanye ngaphantsi ngaphambi kokuzilolonga
- I-yogurt yesiGrike kunye neziqhamo
- Isitya sesiqhamo
Ukushwankathela...
Futha umzimba wakho ngenani elifanelekileyo lezakhamzimba ngaphambi kokuba uzilolonge kwaye utye ukutya kwakho ubuncinci iiyure ezingama-2-3 ngaphambi kokuzilolonga. Khetha ukutya ekulula ukwetyisa, ngakumbi xa umthambo wakho kwiyure e-1 okanye ngaphantsi ukunqanda ukungahambi kakuhle kwesisu.
