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Ukudla okunomsoco ngemuva kweseshini yokuzivocavoca kubaluleke kakhulu ukugcina umzimba uphilile. Uma uhlose ukuhlala uphilile, uqinisekile ukufaka umzamo omkhulu ngesikhathi sakho sokuzivocavoca umzimba. Hhayi nje isikhathi sokuzivocavoca, kepha isidlo sangemva kokuzivocavoca sibaluleke kakhulu.
Kodwa-ke, kuye kwabonwa ukuthi abantu bavame ukufaka umzamo omkhulu futhi bacabange maqondana nokuhlela isidlo sabo sangaphambi kokuzivocavoca. Ngokuphambene nalokho, izidlo zangemva kokuzivocavoca zibaluleke kakhulu futhi zidinga ukuhlelwa nokulungiswa ngokucophelela.
Ngemuva kokuthi usuqedile ngokwenkolo ukuguqula imisipha yakho nokuzikhandla ukuze uthole umphumela omuhle kakhulu, akufanele ukhohlwe ukuvuza umzimba wakho ngokudla okunempilo, okunika amandla.
Kungani Kubalulekile Ukudla Ngemuva Kwesikhathi Sakho Sokuzivocavoca?
Umzimba wethu uthinteka ngezindlela ezingaphezu kweyodwa ngemuva kokuzivocavoca umzimba. Lapho uzivocavoca, umzimba wethu usebenzisa izitolo ze-glycogen ezicutshini njengophethiloli wokuzivocavoca. Lokhu kubangela ukuthi imisipha iphele nge-glycogen. Kungenzeka futhi ukuthi isikhathi sokuzivocavoca singenza ukuthi amaprotheni asemisipha yomzimba wakho athole ukulimala [1] [okubili] .
Futhi, uma uphumile, umzimba wakho ushisa uphethiloli kusuka kunoma yini oyidlile ngaphambi kokuzivocavoca, okwephula i-glycogen egciniwe. Imisipha yakho iqala ukusebenzisa amaprotheni atholakalayo ukwakha kabusha nokulungisa izicubu kungakapheli amahora ambalwa kusebenza.
Usebenza Kanjani Umzimba Wakho Ngemuva Kwesikhathi Sokuzivocavoca?
Kungakapheli imizuzu engama-45 ngemuva kokuzivocavoca, umzimba wakho ulunge ngokukhethekile ekutholeni ama-carbohydrate namaprotheni, okungenzeka awazi. Uma ufuna ukwakha imisipha yakho, kufanele udle ama-30 g wamaprotheni kanye no-30-35 g wama-carbohydrate kungakapheli imizuzu eyi-15 ngemuva kokujima [3] .
Futhi uma ufuna ukuhlala umile ngokulahlekelwa isisindo, ungathatha isikhathi sakho udle kungakapheli imizuzu engama-45 uqedile ukujima kwakho.
Ngemuva kweseshini yokuzivocavoca, umzimba wakho udinga izakhamzimba ezithile ukulungisa imisipha nokuqinisa amazinga kashukela egazini [4] . Ngakho-ke, kubalulekile ukuthi udle inhlanganisela yokudla engathuthukisa ukutakula ngemuva kokuzivocavoca. Bheka okunye kokudla okunenzuzo kakhulu okufanele ukwengeze kuhlu lwakho lokudla kwangemva kokuzivocavoca.
1. Yoghurt yamaGrikhi
I-yoghurt yamaGrikhi inenani eliphindwe kabili lamaprotheni nama-carbohydrate uma kuqhathaniswa neyogathi ejwayelekile. Ungaxuba iyogathi ne-cereal nezithelo ngoba izithelo zipakisha izakhi zomzimba ezincane okufakazelwe ukuthi zilwa nobuhlungu bemisipha [5] .
2. Izithelo
Igcwele ama-carbohydrate anempilo futhi agayekayo asiza umzimba ukuthi udilize umsoco, izithelo ziyisengezo esibalulekile esidlweni sangemva kokuzivocavoca [6] . Izithelo ezinjengophayinaphu zinezinto ezilwa nokuvuvukala ezisiza ekululameni kwemisipha kanye ne-kiwi esisiza ukugaya.
Ungakhetha futhi amajikijolo nobhanana futhi ngoba ama-molecule akhona kubhanana angafinyelela masinya izicubu zemisipha yomzimba wethu futhi angagcwalisa amazinga awo adingeka kakhulu we-glycogen, ngaleyo ndlela awaqinise [7] . Ubhanana ubisi smoothie kuyindlela enhle.
3. Amaqanda
Amaqanda angukudla okuphelele kwangemva kokuzivocavoca ngoba anamaprotheni amaningi futhi futhi awumthombo omuhle wezinye izakhi zomzimba, ezisiza umzimba wakho ukulungisa ngemuva kweseshini yokuzivocavoca kakhulu [8] . Ungaba namaqanda nganoma iyiphi indlela ofuna ukuyenza, kungaba ukuqhutshwa, ukubanjwa, ukubiliswa noma ukubekelwa ilanga libalele.
Ukulahla isikhuphasha nokuba nezimhlophe zamaqanda kuphela nakho kuyisinqumo esihle njengoba abamhlophe beqanda bengenawo amafutha noma i-cholesterol. Indlela engcono kakhulu yokuba namaqanda ngemuva kokuzivocavoca kwakho ukuthi ube namaqanda amaqanda amahlanu neqanda elilodwa eliphelele elihlanganisiwe - ukukhipha izinzuzo ezinkulu zamaqanda abamhlophe kanye ne-yolk yeqanda elilodwa [9] .
4. Amazambane Amnandi
Ubhatata ulungele ukuhlinzeka ngama-carbohydrate okuyindlela enhle kakhulu ngemuva kokuzivocavoca kakhulu. Le superfood iqukethe ama-gram angu-26 ama-carbohydrate ukubuyisela ukunikezwa kwakho kwe-glycogen. Futhi, iqukethe nomthamo onempilo we-fiber ukukugcina ugcwele isikhathi eside [10] .
5. Ukudla okusanhlamvu kwasekuseni okuphelele
Ngemuva kokuzivocavoca umzimba, khetha iphrotheni ephezulu, ifayibha ephezulu, okusanhlamvu okushukela okuphansi. Isitsha sokudla okusanhlamvu okuphelele sikulungele ukulayisha kabusha izitolo zakho zamandla emisipha. Ungaya futhi nge-oatmeal efakwe ibhotela le-alimondi noma udwi we-protein powder [ishumi nanye] . Ungaba nesinkwa sikakolweni ophelele.
6. Amantongomane
Ukudla idlanzana lamantongomane kuyindlela engcono kakhulu yokushintsha amazinga aphelile we-glycogen emisipheni. Zisiza ukukhulisa amazinga akho wamandla futhi zikhuthaze ukuhlanganiswa kwemisipha. Ama-alimondi, izithelo ezomisiwe njengezithelo zomvini ezinye zezindlela ezinhle [12] .
7. Broccoli
Ukucwilisa amazinyo akho kule mifino eluhlaza kungenza okuhle kakhulu ekukhathaleni kwakho ngemuva kokuzivocavoca. Njengoba ucebile ku-vitamin K ne-choline (i-macronutrient ebalulekile ekusebenzeni kwezitho ezibaluleke kakhulu zomzimba wethu njengesibindi, ubuchopho, njll.), I-broccoli yenza umsebenzi ophawulekayo ekukhuliseni amazinga wamandla okuzivocavoca umzimba [13] .
8. Amahlumela
Umthombo omuhle kakhulu wokudla okunika amandla, amahlumela agcwele ama-enzyme, amavithamini, amaminerali kanye namaprotheni. Njengoba amahlumela esesimweni sokudla okwenziwe ngaphambilini, agaywa kalula ngumzimba futhi amandla agciniwe adluliselwa kalula ohlelweni lwethu [14] .
9. Salmon
I-Salmon iqukethe i-omega-3 fatty acids esiza ukunciphisa ukuvuvukala kwemisipha yangemva kokuzivocavoca okubangela ukuqaqamba. La mafutha enempilo ayaziwa futhi ukukhulisa ukusha kwamafutha. Ungangeza amafutha omnqumo ezinhlanzini ukwengeza umthamo wamafutha aphilile [ishumi nanhlanu] .
10. Ubisi Chocolate
Ubisi lukashokoledi esinye isiphuzo esingaba nokuzivocavoca ngemuva kokuzivocavoca. Isiphuzo siqukethe ama-carbohydrate namaprotheni adingekayo ukuze kululame imisipha. Okuqukethwe ngamanzi kuzongena esikhundleni soketshezi olulahlekile njengezithukuthuku nobisi futhi kuzohlinzeka nge-calcium ezosiza umzimba ukuthi usheshe ululame [17] .
Encwadini Yokugcina…
Kunconywa njalo ukuthi udle ukudla okunothe ngama-carbs namaprotheni ngokushesha ngemuva kokuqeda ukuzivocavoca. Ochwepheshe abaningi bokuqina basikisela ukuthi udle ukudla kwakho kungakapheli imizuzu engama-45 uzivocavoca.
Khumbula ukuthi thumela iseshini yokuzivocavoca, akufanele uhlale ngaphandle kokudla ngaphezu kwamahora ama-2. Ukulandela ukudla okunomsoco emva kokuzivocavoca kuzokusiza ukuthi uhambe ibanga elide ekufezeni izinhloso zakho zokufaneleka.
