Sihlela isondlo esifanelekileyo phambi uqeqesho emva

Wena lazibandakanya waza wagqiba ukuqala ukugcina yokuphila sporty? Eli phulo ezincomekayo kwaye ngoku eyona nto ibalulekileyo - ukubona amaxesha kuqeqesho ekhethiweyo. Ukuba oku uqeqesho ejimini, ngoko iseti olulandelenayo ukuphumeza iinjongo ezithile kuya kukunceda ukuba ukhethe nomqeqeshi lobuqu. Ukuba eli qela izifundo, umsebenzi wakho - ukwenza iintshukumo kwisazela kwaye skive. Noko ke, ukongezelela inkqubo zemidlalo ikukutya kubaluleke kakhulu phambi imithambo kwaye emva kwayo. Ngapha koko, uye yokwenza umthambo "ukwakha" umzimba ezintle, akunjalo?

Okokuqala - sithe sadla, ngoko - ukubaleka ... okanye ndiwele emhlabeni sithuba!

Ukutya - izinto zokwakha umzimba. Kunokuba ube ngumhlobo wethu ally endleleni eya inani egqibeleleyo okanye ngobuso utshaba umi endleleni. Makhe sibone indlela amandla ukusebenzisa nempembelelo kwiziphumo, apho siya kubonisa eklasini.

Into yokuqala ekufuneka ukuqinisekisa ukutya - kuba amandla aneleyo ukuba umsebenzi umzimba. Ngaba nani nifuna ukuba kufa lidiniwe ukuswela amandla ngexesha loqeqesho?

I-eneji zibonelela carbohydrate ezintsonkothileyo, kunye neeproteni ukunceda ukwandisa imvakalelo kuhluthe ixesha elide. Ukuze ukuba ulambile, kodwa musa ukutsiba, isebenze isisu epheleleyo, kukho isidingo sokuba iiyure 1.5-2 phambi kweklasi. Oku isidudu phezu kwamanzi kunye nemifuno, begilana amaqanda yonke isonka ingqolowa, ipasta, iyogurt kunye neziqhamo - oko kukuthi esisityebi carbohydrate kunye nemveliso iiproteins kunye nomxholo otyebileyo ubuncinane.

Xa becwangcisa izidlo phambi umthambo, khumbula nesimilo iiklasi. Ukuba ufuna ukuya ejimini ukulungiselela uqeqesho ubunzima, ngoko isiqingatha seyure phambi kokuba zifakwe ukusela angcangcazele protein okanye adle isonka samasi kancinane. Kufuneka oku ukuze bangene acid umzimba kusetyenziswa ngoko nangoko neeprothini amagama kunye nokukhula kwezihlunu. Kwangoko phambi kwiiklasi aerobic kubhetele ukuba ungadli nto, basela nje amanye amanzi. Ngendlela, ukuba nizalise oovimba ulwelo ezifunekayo ngexesha lenkqubo yoqeqesho.

Ukuba adle okanye ukuba adle - oko kukuthi lo mbuzo!

Wena ngempumelelo yaye enemveliso ugqibile ukufunda kwiholo, kwaye xa efika ekhaya, waziva imvakalelo omncinane yindlala. Yintoni ukwenza ntoni? Ngaba kufuneka ukuba ukutya ngoko nangoko emva ukuzilolonga, okanye kuzisola ngokulinda? Kwakhona, konke oko kuxhomekeke neenjongo zakho.

Ingaba ufuna ukwakha izihlunu - udle kwimizuzu yokuqala-20-30 emva koqeqesho. Into yokuba iinkqubo catabolic (izihlunu breakdown esebenzayo) iqala kweli xesha, yaye kuchasene ngokwentando yakho. Elisebenza ejimini khange lilize, kuyimfuneko ukuba adle ngokulula protein ukutya (iqanda, umzekelo) kunye carbs ngokukhawuleza. Kunye lokuqala icacile, kodwa kutheni carbohydrate? Ikhuthaza steroid hormone insulin, nto leyo ithintela uphuhliso neenkqubo embi esihlunwini. Kuluncedo ukuba basele amasi emva Amazing, kuba iqulathe casein kunye yintloya, inegalelo ibuyambo ekhawulezileyo izihlunu.

Ukuba ukwandisa ubunzima ayikho kwizicwangciso zakho, kwaye iphupha ephambili ocoliweyo liqiniswe nani, kwiyure yokuqala emva umthambo ngokudla kufuneka kushiywa, uze udle into ukukhanya ezinqinileyo. Kufuneka sibe carbohydrate ezicothayo neprotheyini. A kukho olukhulu - esezantsi-fat intlanzi okanye inkukhu inyama ezimhlophe nivathise yemifuno.

Njengoko ubona, lusidla phambi umthambo nasemva kokuba yahluka ngokuxhomekeka kuhlobo lomsebenzi ngokwasemzimbeni, kwakunye iinjongo esithi thina bethandana, ukuya ejimini.

Ukushwankathela, singakwazi kukuqulunqa ulawulo zilandelayo: amandla phambi kokuba ukuzilolonga kufuneka kuyo nayiphi na imeko, kungakuhle - ezimbalwa kwiiyure phambi kweklasi. Emva ukuzilolonga amandla kufuneka kangangesiqingatha seyure (ngok utilizable iiprothini + carbohydrate), kwaye emva kokuba aerobic - ngaphambi ngaphezu kweyure (protein ephantsi-amanqatha + carbohydrate complex). Yitya kakuhle kwaye aphumeze iinjongo zabo!