Ngokujwayelekile ukudla kwemidlalo emva kokuqeqesha kuyisebenzisela ngemuva kwemizuzu engu-20-30 emva kokuphela kwamandla okusebenzisa amandla, ukudla okukhona okuningi okunama-carbohydrate namaprotheni. Ngalesi sikhathi, awukwazi ukudla ukudla okutholakala khona ama-carbohydrate okusheshayo.
Phakathi nalesi sikhathi, ukudla okukhethekile kuyadingeka, okuzobuyisela imisipha futhi kusebenze ukukhula kwabo.
Indlela yokudla emva kokuzivocavoca - ama-carbohydrate
Ngemuva kokuzivocavoca, kungcono ukudla ama-carbohydrates alula kanye nemithombo ephezulu ye-glycemic. Futhi konke ngoba kudingeka uzame ukuphakamisa izinga le-insulin egazini. Kungakhathaliseki ukuthi yini ongayisho, kodwa ukuze uqonde ukuthi ungadla kanjani kahle emva kokuzivocavoca ukuze ulahlekelwe isisindo, udinga ukwazi ukuthi umzimba udinga ama-carbohydrate, okusiza ukubuyisela amandla asetshenzisiwe. Uma kwenzeka umzimba ungawutholi, uqala ukubhubhisa izicubu zomzimba ngokusizwa ngenqubo yenkambiso.
Inani lama-carbohydrate emzimbeni ngemuva kokuqeqeshwa kufanele kube kusuka ku-60 kuya ku-100 g. Lokhu konke kungatholakala kwimikhiqizo efanayo:
- isinkwa se-otrubnoy;
- ilayisi elimhlophe;
- i-oatmeal, i-buckwheat, ukolweni kanye nebhali lensiza;
- macaroni kusuka durum kakolweni;
- ijusi elisha;
- ubhanana.
Ukudla emva kokuqeqesha ngokumisa - amaprotheni
Ochwepheshe abaningi bathi indlela yokudla kakhulu emva kokuzivocavoca ngokwemvelo i-protein ithukuthele, equkethe iphrotheni esheshayo, ehlanganiswa ne-BCAA. Ungasebenzisa futhi ingxenye encane ye-geyner. Yilesi sici esiwumthombo obalulekile wama-carbohydrate namaprotheni.
Inani lamaprotheni ngosuku olulandelayo emva kokuqeqeshwa kufanele libe ngu-20-30 g. Inani lemikhiqizo yamaprotheni eyosiza ukuxazulula inkinga yokudla ngemuva kokuzivocavoca ukuze ulahlekelwe isisindo, yilokhu:
- inyoni;
- izinhlanzi ezinamafutha (mhlawumbe zinyuka);
- inyama enamafutha aphansi;
- izinhlobo ezahlukene zamaprotheni izitsha;
- i-cottage shizi;
- amaqanda abilisiwe noma amaqanda aphuziwe.
Ukudla emva kokusebenza kokulahlekelwa isisindo
Uma kwenzeka ukuthi umgomo wokuqeqesha ulahlekelwe isisindo, ngakho-ke, konke kuguquka. Akukhuthazwa ukuba udle noma yini emva kokuqeqeshwa amahora angu-2-3. Lokhu kwenziwa ukuze, kanye nokudla, amandla angena emzimbeni, angasivumeli ukuba sidle amanoni anele. Ukuze silondoloze isisindo somzimba, kungcono ukusebenzisa amino acid kanye namaprotheni ngemuva kokuqeqeshwa kwe- BCAA .