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Njengoba nje ukudla kwasekuseni ekuseni kubhekwa njengokudla okubaluleke kakhulu kosuku, ukudla kwangaphambi kokuzivocavoca kubaluleke kakhulu. Kukhona abaningi abangazi ukuthi badlani ngaphambi kokuzivocavoca. Kulesi sihloko, sizophonsa ukukhanya kokudla okufanele sikudle ngaphambi kokuzivocavoca.
Ukubasa umzimba wakho ngaphambi kokuzivocavoca kubaluleke kakhulu. Ukusiza umzimba wakho ukuthi usebenze kangcono futhi ululame ngokushesha ngemuva kokuzivocavoca ngalunye, kufanele uqiniseke ukuthi umzimba wakho unophethiloli owenele wokwenza lokho.
Lokhu kungenziwa ngokudla uhlobo olufanele lokudla okunomsoco omningi njengama-carbohydrate, amafutha, amavithamini kanye namaminerali [1] .
1. Ubhanana
Ubhanana ungumthombo omuhle wama-carbohydrate namaprotheni azonikeza umzimba wakho uphethiloli osebenzisekayo wokuzivocavoca umzimba. Iqukethe ne-potassium ezosiza ekusebenzeni kwemisipha nezinzwa. Ucwaningo lukhombise ukuthi abagibeli bamabhayisikili abadla ubhanana noma ipheya namanzi banesikhathi sokululama esisheshayo esingu-50% uma kuqhathaniswa nalabo abadla amanzi kuphela [okubili] .
2. Oats
Ama-oats agcwele i-fiber, ama-carbohydrate namaprotheni anikeza umzimba wakho amandla ngesikhathi sokuzivocavoca. Ama-oats aqukethe amavithamini B asiza ukuguqula ama-carbohydrate abe amandla. I-oatmeal enezithelo namantongomane ingukudla okufanelekile ngaphambi kokuzivocavoca kwabantu abenza ukusebenzisa okuningi kwe-cardio.
3. Isinkwa esisanhlamvu sonke
Ucezu lwesinkwa sokudla okusanhlamvu luwumthombo omuhle wama-carbohydrate. Ungaba nesinkwa sokudla okusanhlamvu namaqanda abilisiwe kanzima ngamaphrotheni angeziwe imizuzu engu-45 ngaphambi kokuthi uqale usebenze [3] .
4. Izithelo ama-smoothies
Izithelo ama-smoothies ukudla okumangalisayo kwangaphambi kokuzivocavoca ngoba aqukethe amavithamini, amaminerali kanye nama-antioxidants ahlukahlukene. Izithelo ze-smoothies nazo zingagaywa ngokushesha ngoba zinenhlanganisela yama-carbohydrate alula futhi ayinkimbinkimbi ukukunika amandla ngaphambi kokuzivocavoca [4] .
5. Amaqanda
Iningi labantu likholelwa ukuthi izikhupha zamaqanda ziqukethe amafutha okungafanele adliwe. Kepha kuyinkolelo engalungile njengoba isifundo sithi amaqanda amaqanda aqukethe amaprotheni kanye nezinye izakhi zomzimba ezibalulekile ezingatholakali kwabamhlophe bamaqanda. Ukudla izikhupha zamaqanda ngaphambi kokuzivocavoca kusiza ukukhulisa amandla omzimba wokusebenzisa amaprotheni asemisipha [5] .
6. Izithelo neyogathi
Izithelo zicebile ngamavithamini namaminerali kanti i-yogurt yamaGrikhi igcwele inani elikhulu lamaprotheni. Ukudla izithelo nge-yogurt ngeke kugcobe umzimba wakho kuphela kepha kuzophinde kunikeze nama-carbohydrate emzimbeni. Amaprotheni akwi-yogurt azovimbela ukulimala kwemisipha futhi asize ekululameni kwemisipha.
7. Isifuba senkukhu
Uma uhlela ukudla okuthile okugcwalisayo ngaphambi kokuzivocavoca, ungakhetha isifuba senkukhu. Ungayifaka noma uyingeze esaladini lakho. Inkukhu yebele inamaprotheni asezingeni eliphakeme adingekayo ekwakheni imisipha [6] .
8. Izithelo ezomile
Izithelo ezomile nazo ziyindlela enhle ongayidla ngaphambi kokuzivocavoca. Kungenxa yokuthi izithelo ezomisiwe zilula kakhulu futhi zigcwele ama-carbohydrate alula azonikeza umzimba wakho amandla asheshayo ngaphandle kokukusinda. Ungaba nama-apricot omisiwe, amajikijolo, amakhiwane nophayinaphu.
9. Isaladi le-avocado
Ukotapeya unamazinga aphezulu e-oleic acid asiza ngokulungiswa kwamaselula. Uma udla ukwatapheya ngaphambi kokuzivocavoca, kuzonciphisa ukuvuvukala emzimbeni. Ngaphezu kwalokho, futhi kunefayibha eningi namafutha anempilo azokugcina usuthi futhi ungalambi ngenkathi usebenza [7] .
Yini Okufanele Ibe Yisikhawu Sesikhathi Phakathi Kokudla Kwangaphambi Kokuzivocavoca Kanye Nokuzivocavoca Kwakho
Isikhathi sokudla kwakho ngaphambi kokuzivocavoca kubalulekile. Ukuze uvune izinzuzo eziningi ngesikhathi sokuzivocavoca, zama ukudla ukudla okuqukethe ama-carbohydrate, amaprotheni namafutha amahora ama-2-3 ngaphambi kokuzivocavoca umzimba [8] .
Uma kwenzeka ungenaso isikhathi esiningi, yidla ukudla okunothe kuma-carbohydrate namaprotheni okungenani imizuzu engama-45 - 60 ngaphambi kokuzivocavoca kwakho.
Uhlelo Lokudla Kwangaphambi Kokuzivocavoca
Amahora ama-2-3 ngaphambi kokuzivocavoca kwakho
- Amaprotheni anciphile, irayisi elinsundu nemifino eyosiwe
- Isemishi elenziwe ngesinkwa sokudla okusanhlamvu, amaprotheni anciphile kanye nesaladi eseceleni
- Ama-omelette amaqanda nethosi egcwele okusanhlamvu okusatshalaliswe nge-avocado nenkomishi yezithelo.
Amahora amabili ngaphambi kokuzivocavoca
- Okusanhlamvu okusanhlamvu nobisi
- Inkomishi ye-oatmeal ifakwe izithelo noma izithelo ezomisiwe
- Izithelo ze-smoothie
- Isemishi elenziwe ngesinkwa sokudla okusanhlamvu
Ihora eli-1 noma ngaphansi ngaphambi kokujima kwakho
- I-yogurt yesiGreki nezithelo
- Isitsha sezithelo
Ukuphetha ...
Futhisa umzimba wakho ngenani elifanele lezakhamzimba ngaphambi kokujima bese udla ukudla kwakho okungenani amahora ama-2-3 ngaphambi kokuzivocavoca. Khetha ukudla okulula ukugaya, ikakhulukazi uma ukuzivocavoca kwakho ngehora elilodwa noma ngaphansi ukugwema ukungaphatheki kahle esiswini.
