"Futhi, batholephi abadlali abanjalo? Cute ngempela, kodwa isikhumba kanye ithambo, imodeli, ngegama! Cha, owesifazane wangempela kufanele akwazi ukubonisa nje ama-skeleton enza kahle! "Mhlawumbe, abantu abaningi beza ukukhumbula imicabango enjalo ngenkathi bebuka ifilimu elandelayo yaseHollywood. Futhi, ngesikhathi sesikhangiso, bagijima phambi kwesibuko, bejabula ngokuqaphela ukuthi thina sihlukile kangcono kubadlali be-actress-abaphansi. Kuphela lapha isisu singaba ukuqina okuncane, kodwa amafolda avela okhalweni ukuze asuse futhi noma iyiphi inkanyezi yefilimu amaphuzu angu-100 anganikeza.
Futhi ngemva kwalokhu kubonakaliswa, othile uthatha isinqumo sokuba isivakashi esivamile eklabhu yempilo. Kodwa, njengoba ochwepheshe bekusho, ukuvivinya umzimba kuphela ngeke kube nomphumela oyifunayo. Kudingeka futhi udle kahle emva kokuzivocavoca. Akukhona lokho, ngaphezu kokuzikhandla komzimba, kuzodingeka futhi ufezeke. Cha, kukhona ngemuva kokuqeqeshwa futhi ungakwazi futhi udinga, futhi nini futhi nini, sizoyihlola ndawonye. Kodwa, noma ngabe ungumnikazi wesimo esihle, futhi ukuya ejimini kuphela umthombo womzwelo omuhle, awusadingeki ukhohlwe ngokudla okunempilo emva kokuqeqeshwa.
Njengoba wazi, zonke izivivinyo zezemidlalo zihlukaniswe ngamaqembu amabili amakhulu: amandla kanye ne-aerobic. Futhi ngokudla emva kwalezi zinhlobo zokuqeqesha sizoyeka ngokuningiliziwe.
Ukudla emva kokuqeqeshwa kwesisindo
Ngakho-ke, uma namhlanje unamandla okuqeqesha, cishe cishe ihora kufanele udle izipuni ezintathu zanoma yikuphi iphalenda. Uma lokhu kungenakwenzeka, ungakwazi ukuzikhawulela ingilazi yejusi, ngokusheshiswa kahle noma, isibonelo, isigamu sebhanana. Kodwa lemikhiqizo kufanele isetshenziswe isigamu sehora ngaphambi kokuqeqesha. Ukudla emva kokuqeqeshwa kwamandla kumaminithi okuqala angu-20-60 kufanele kugcwaliswe ngamaprotheni. Awekho ama-carbohydrate, avunyelwe kuphela ngesikhathi sokudla okuyisisekelo, okuzofika emahoreni amabili ngemva kokuya ejimini. Kumele kuqashelwe ukuthi imithetho yokudla emva kokuqeqeshwa kwesisindo sokulahlekelwa isisindo ayifani nalokhu okungenhla, ngaphandle uma ukhona ngaphezulu kwamaphesenti. Futhi kunoma yikuphi, ungayigodli ukudla emva kokuqeqeshwa, ngaphandle kwalokho ukunciphisa ngeke kutholakale kahle, ngoba kungenzeka ukuthi badla ngokudliwayo ekudleni. Umhloli we-tonus esikhundleni sokukhokhiswa kwe-vivacity uzothathele kakhulu, futhi ukuze uthole ukuqeqeshwa okulandelayo okufanele uziqhubekele, cishe ukhahle.
Ukudla emva kokuzivocavoca kwe-aerobic
Ezinsukwini zokuzivocavoca kwe-aerobic, kukhona nokudla imithetho ngaphambi nangemva kokuqeqeshwa. Abesifazane abancipha ukuguga kumele baqede ukudla okungamahora amabili ngaphambi kokuqala amakilasi. Kodwa uma ungafuni ukulahlekelwa isisindo noma amandla angekho ezingeni elifanele, ngaphambi kokuba uqeqeshe ungadla into ecebile amaprotheni. Isibonelo, ucezwana oluthile lwenyama noma inhlanzi, isigamu sokukhonza i-cottage shizi. Kodwa emva kokuqeqesha, asikho isidingo sehora. Okulandelayo, umsoco emva kokuzivocavoca kwe-aerobic lakhiwe ngokulandela uhlelo olulandelayo. Ngemuva kwehora lokulamba, unelungelo lokuthola amaprotheni nesidlo semifino. Isibonelo, isaladi yemifino kanye ne-yogurt. Emva kwalokhu umlutha ulinde amahora amabili futhi unembeza ohlanzekile udle ukudla okune-carbohydrate.
Ngakho udla kanjani emva kokuzivocavoca?
Ngokuvamile, kunezinhlobo eziningi ezihlukahlukene esihlokweni sokudla kwemidlalo ngemuva kokuqeqeshwa. Akudingekile ukunamathela kuhlelo olungenhla. Ikakhulukazi uma unomgomo wokulahlekelwa isisindo. Kulesi simo, khetha okukhethwa kukho kokudla, into eyinhloko ukuthi ukubonga kuye ngesikhathi nangemva kokuzivocavoca, uzizwa ukhululekile. Uma usafuna ukunciphisa isisindo, kodwa akukho amandla okuhlala isikhathi eside ngaphandle kokudla, ungaziqeda ukudla kwakho ngaphambi nangemva kokuqeqeshwa kwesisindo sakho. Isibonelo, akuvunyelwe ukudla ukudla ngezigaba ezincane kulo lonke usuku. Mane ukhumbule ukuthi ngaphambi kwamandla ukuqeqesha umzimba wakho udinga ama-carbohydrate eyinkimbinkimbi, bese-ku-amaprotheni. Phakathi nokuzivocavoca kwe-aerobic, ukulandelana kokuthatha amaprotheni nama-carbohydrate kushintsha ezindaweni.
Futhi, okubaluleke kakhulu, uma unquma ukuqeqesha, ungawashiyi emakilasini ambalwa. Umphumela omuhle uzobonakala ngokushesha, kodwa ukuphikelela okuncane nokuphikelela, futhi ngenkathi ubukela amabhayisikobho abaneziteli ezimangalisa uzothola kuphela ukuzumamatheka. Ngempela, wonke umuntu uyaqonda ukuthi ubuhle bangempela!