Ngesikhathi sokusebenza ngokomzimba, i-adrenaline ne-cortisol iqala ukuthuthukisa emzimbeni. Ngenxa yalokhu, umuntu uzizwa ukwanda kwamandla nokukhuthazela . Cishe ingxenye yehora ngemuva kokuphela kokuqeqeshwa, la mahomoni awayeki ukusebenza. Yisikhathi sesikhathi esibizwa ngokuthi i-carbohydrates window. Umzimba udinga ukubuyisela amandla oqala ukuwuthatha emisipha, ngakho umsoco ngalesi sikhathi udlala indima ebaluleke kakhulu. Ukuvala iwindi le-carbohydrates emva kokuqeqeshwa kubaluleke kakhulu, kokubili ukulahlekelwa isisindo kanye nokuzuza kwemisipha.
Abaqeqeshi kanye nezokudla okunomsoco batusa ngokushesha emva kokuqedwa koqeqesho, kukhona ukudla okucebile ama-carbohydrate. Lokhu kusiza ukukhiqizwa kwe-insulin, ngenxa yokuthi umzimba ubuyisa amandla futhi ubuyela emsebenzini ovamile.
Kunokuvala iwindi le-carbohydrate emva kokuqeqeshwa kokukhula okuncane?
Ukuvala iwindi le-carbohydrates kuyithuba elihle kakhulu lokuzibamba ngamnandi, okungukuthi akulimazi kuphela isibalo, kodwa futhi sizozuza. Ngoba ngisho nalabo abafuna ukunciphisa umzimba bangasebenzisa leli thuba. Yiqiniso, into ewusizo kakhulu yokudla yilezi zithelo. Isibonelo, ibhanana, i-apula, i-orange, amagilebhisi njll. Phela, ngeke basize nje ukuphinde bathole amandla ngemva kokusebenza ngokomzimba, kodwa futhi bayonikeza amavithamini emzimbeni nezinye izinto eziwusizo. Kodwa ungakwazi ngisho nokudla ushokoledi noma uju. Kungaba kuhle emva kokuphela kwamakilasi ukuphuza isiphuzo esikhethekile "Geyner".
Ngalesi sikhathi, konke ukudla okudliwayo kuzokwenza kuphela ukubuyisela amandla nezicubu zomzimba, ngoba kungenjalo ungaziphika ukudla emva kokuqeqeshwa. Uma kungenjalo, wonke amandla asetshenziswe kuyo ngeke abe nhlobo.
I-protein-carbohydrate iwindi emva kokuqeqeshwa kokuthola isisindo
Kulabo ababeka umgomo wokuthola ubuhlungu besisindo, kufanele uvale ifasitela ngemuva kokuqeqesha, hhayi kuphela ama-carbohydrate, kodwa namaprotheni. Iprotheni kumele ibe khona kwimenyu yansuku zonke, ngoba iyinhloko
Ngakho-ke, ukuvala iwindi lamaprotheni-carbohydrate ngemuva kokuqeqesha, ama-cocktails ama-protein angcono kakhulu. Isibonelo, ku-blender, udinga ukushaya izithako ezilandelayo:
- ubisi - 200 ml;
- i-cottage shizi, ubisi powder, iqanda elibilisiwe - kufika ku-100 g;
- ujamu, uju noma ushukela - 15 g;
- i-banana, amajikijolo, njll.