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Ngabe ubona sengathi isikhathi sakho sokuhamba ekuseni siyakhathaza futhi siyakhathala? Ngemuva kwalokho, sekuyisikhathi sokuthi ucabange ngezindlela zokwenza isipiliyoni esinempilo ukuthola imiphumela engcono.
Lokhu ngeke kukusize nje ukuqala iseshini yakho yokuhamba ngamandla, kodwa futhi kuzokusiza ukugcina ukuqina esikhathini sonke.
Yenza ukuhamba kwakho ekuseni kube ngumsebenzi ohlelwe kahle futhi owenziwe kahle. Njengengxenye yalokhu, kufanele uqonde ukudla ozokudla ngaphambi kokuhamba ekuseni. Kufanele ube nombono ocacile wokuthi umzimba wakho ungathatha ini nokuthi uzohamba isikhathi esingakanani.
Izinzuzo Zezempilo Zokuhamba Ekuseni
Hlela ukudla okunomsoco ozokuthatha ngaphambi kokuqala usuku lwakho ngokuhamba ekuseni. Kunezici eziningi okufanele uzicabangele. Uma ubheka ukunciphisa umzimba, ukudla ama-calories kufanele kube kuncane kunalokho okushile.
Ngasikhathi sinye, ukudla kufanele kunikeze ikhalori elanele lokusebenza okuyisisekelo komzimba.
Ukugcina la maphuzu engqondweni, thola ukudla okungcono kakhulu ongakudla ngaphambi kokuhamba ekuseni. Ukudla okunempilo kuzosiza nokululama nokwakha kabusha umzimba wakho ngemuva kokujima.
Okulandelayo ukudla okumbalwa okudliwayo ngaphambi kokuhamba ekuseni. Khetha ukudla okufanele umzimba wakho ukwenza ukuhamba kwakho ekuseni kube nakho okunempilo.
Isigamu sigcwele
Gcina isisu sakho sigcwele isigamu. Ukuhamba ngesisu esingenalutho nesisu esigcwele kuyimikhuba emibi. Ukudla okuncane cishe imizuzu engama-30 ngaphambili kuyindlela engcono kakhulu. Uma ubheke ukuba nesidlo esikhulu ngaphambi kohambo lwakho, qiniseka ukuthi lokhu kwenziwa amahora angama-3-4 ngaphambi kokuqalisa.
Izindlela Ezinempilo Zokuhamba Utshani
Isidlo Esincane
Faka noma yikuphi ukudla okugaywayo okusheshayo ekudleni kwakho kwasekuseni. Okunye kokudla okungcono kakhulu ongakudla ngaphambi kokuhamba ekuseni izithelo. Izithelo ezinjengo phayinaphu, amabhilikosi, ubhanana, umango nekhabe yizindlela ezinhle ongakhetha kuzo. Banama-carbohydrate namafutha amancane kakhulu. Lokhu kuzokunikeza amandla anele, kepha ngeke kubangele ukwanda kwesisindo.
Ukudla Okulinganiselayo Kwezomsoco
Yidla ukudla okunomsoco okunomsoco amahora angu-1-2 ngaphambi kokuba uqale uhambo lwakho lwasekuseni. Lesi sidlo kufanele sibe nengxenye yenani lamakhalori okhetha ukutubeka. Ngakho-ke uma uhlela ukushisa ama-calories angama-600, uzodinga ukudla amakhalori angaphansi kwama-300. Izinketho ezinhle zalezi zinhlobo zokudla ongakudla ngaphambi kokuhamba ekuseni izithelo, i-yogurt, i-oatmeal, okusanhlamvu, imifino eluhlaza, ubisi noma ijusi yemifino.
Uketshezi
Uketshezi yimithombo yamandla ebaluleke kakhulu uma ucabanga ngokuzivocavoca ekuseni. Ukuhlala u-hydrated kubaluleke kakhulu ngesikhathi sokuhamba ekuseni. Uma unamanzi amaningi, izivivinyo zakho ziba lula kakhulu futhi zisebenze kangcono. Isilinganiso sama-ounces ayi-16-20 wamanzi, amahora angu-1-2 ngaphambi kokuhamba ngokuqinisekile sizokunikeza umphumela ongcono.
Ama-carbohydrate
Uma uhamba ngesisu esingenalutho, uqinisekile ukubhekana nokukhathala, ukuquleka nesiyezi. Lokhu ngeke kukuvumele ukuthi usebenze kahle. Ukudla okunothile kwe-carbohydrate kuyizindlela ezinhle njengokudla okufanele ube nakho ngaphambi kokuhamba kwasekuseni. Lokhu kuzokusiza uthole amandla anele.
Yidla ukudla okunempilo ngaphambi kokuhamba ekuseni ukuze unikeze uphethiloli owanele umzimba wakho.
