Ngaphambi kokuqeqeshwa
Konke kuxhomeke kulokho ozokwenza. Ungaphuza izindebe ezingu-1-2 zamanzi noma akukho lutho, uma uhlela ukuvivinya umzimba nje kuphela, isibonelo, ukuhamba ngokushesha, ukugijima, ukuhamba ngebhayisikili. Uma kuyisimo sokusebenza esinamandla, khetha ukudla okugcwele-carbohydrate, isibonelo, ama-oat flakes nemifino. Nokho, emva kokudla, udinga ikhefu: okungenani imizuzu engu-30 kuya kwangu-40, uma udle ama-carbohydrate (isibonelo, ukudla ilayisi noma ama-oat flakes nemifino), nemizuzu engu-60 kuya kwangu-90 uma ukudla kwakho kucebile amaprotheni (isibonelo, inkukhu nelayisi nesaladi). Ama-carbohydrate abanjwe umzimba ngokushesha, futhi amandla athola kuwo, ungawasebenzisa ekusebenziseni umzimba. Enye into - amafutha namaprotheni: ukudla okutholakala kuwo, uzogaya isikhathi eside, futhi hhayi ngemuva kokudla ngemva kwekhefu ngaphambi kokuqeqesha, uzozizwa ulele. Uma wenza imidlalo engxenyeni yesibili yosuku, akusekho icala ungayeki ukudla kwasemini - kungukudla okuyisisekelo kosuku. Futhi kwasemini kufanele kugcwaliswe. Kuphela ngale ndlela uzokwazi ukugcwalisa amandla okuchitha amandla nokuvuselela amandla omzimba. Kudla isidlo semaminithi angu-60 kuya kwangu-90 ngaphambi kokuqeqeshwa. Uma kungenakwenzeka ukuba udle ngendlela evamile, futhi ulambile, ube nokudla. Ukuze uqale ukuqeqesha ngesisu esingenalutho akudingekile, maduzane uzokhipha amandla, futhi izinqubo zokushisa okushisayo ngeke zithole isikhathi sokuqala. Kodwa-ke, gwema amaswidi kanye nokudla okunzima, ngaphandle kwalokho phakathi neseshini ungase uzwe ukulala noma ukukhathala. Ama-sweet and fruit juice ukwandisa izinga leshukela egazini, bese ulinciphisa ngokuqinile, okuthatha amandla kuwe. Ukuze uhlanganise umzimba wokudla okusheshayo noma ukudla kwamaprotheni kuzothatha okungenani amahora angu-3-4.
Phakathi nokuqeqeshwa
Qinisekisa ukuphuza namanzi. Lokhu kubaluleke kakhulu, ngoba isimo senqubo yakho yezinzwa neyemisipha sincike ekungeneni kwe-hydrobalance yangaphakathi. Uma phakathi nesikhathi sokuqeqeshwa kungagcwalisi umzimba onomzimba oshisayo, ukuphuma kwamanzi kungase kwenzeke, futhi ngenxa yalokho, ukwehla kwamandla nokukhathala. Esikhathini sokuzivocavoca noma endleleni yokuzivocavoca, thatha ibhodlela lamanzi angabonakali ngamaminerali ekamelweni lokushisa futhi ngesikhathi sokuphuza ngama-sips amancane. Khohlwa ngeziphuzo ezimnandi, noma ngabe uzwile ukuthi ukusetshenziswa kwazo kunika amandla amaningi. Eqinisweni, akunjalo neze: ukungena kweglucose kuholela ekuguqukeni kwezinga likashukela emzimbeni, ukuphazamisa umsebenzi webuchopho nemisipha. Kudingeka ukugcwalisa nokugcina amaminerali: i-magnesium, i-phosphorus, i-sodium, i-potassium. Bathi, njengamanzi, kuthinta umsebenzi wobuchopho nemisipha, kodwa ekuqeqesheni kususwa emzimbeni kanye nokuthuthumela. Buyisela okuqukethwe kwabo kungaba uma izingxenye ezincane ziphuza amanzi amaminerali noma iziphuzo ezikhethekile ze-isotonic.
Ngemuva kokuqeqeshwa
Kodwa manje ungadla okuthile, futhi ngokushesha ngangokunokwenzeka. Manje yisikhathi esihle kakhulu sokudla, ngoba ngemva kokuzikhandla ngokomzimba umzimba uthatha izinto eziwusizo ngokushesha. Ngemuva kwemizuzu engu-30, ukugaya kwabo kwehla ngo-20%, futhi ngehora lesigamu. Yini engingayithola? Okokuqala, ukudla okuphelele, ukudla okumnandi kakhulu futhi okunempilo - imifino, inyama enamafutha aphansi noma inhlanzi, ephekwe umbhangqwana noma ukugcoba. Ungenciki ekuthosiwe, okunamafutha, okuqoshiwe. Futhi ukudla okusheshayo akuqukethe noma iyiphi into ewusizo, futhi ukusetshenziswa kwayo kuzosusa imiphumela yokuqeqeshwa kwakho.