Ukhethe uhlu lwadlalwayo olubulalayo, welula kahle wabe usunikeza amaphesenti angu-150 ekuzilolongeni kwakho. Manje usuqedile, akunjalo? Hhayi ngokushesha. Ukudla okudlayo emizuzwini embalwa yokuqala ngemva kokuzivocavoca kungenye yezingxenye ezibaluleke kakhulu futhi ezingaphansi kokuqeqeshwa, kusho umqeqeshi womuntu siqu. Lisa Reed .
Ukuze usize umzimba wakho ululame ngokushesha, kanye nokulungisa nokwakha izicubu zemisipha ezintsha, uzofuna ukufaka uphethiloli ngokushesha ngemva kokusebenza ngenani elincane lama-carbohydrate namaprotheni. Ngokushesha kangakanani? Ucwaningo luye lwabonisa ukuthi ukudla ukudla kwangemuva kokuzivocavoca ngokushesha ngemva kokujima (okungukuthi, phakathi nemizuzu engu-15) kungcono kunokudla ihora ngemva kwalokho, uReed uyasitshela. Ngakho-ke unalokho emqondweni, nakhu ukudla okungcono kakhulu kwangemuva kokujima nokudla okulula ongakufaka esikhwameni sakho sokuzivocavoca.
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Foxys_forest_manufacture/Getty Images1. I-yogurt
Noma i-cottage shizi, uma ukulolo hlobo lwento. Zombili zinikeza umthombo omuhle kakhulu wamaprotheni ngemuva kokuzivocavoca, kusho ezemidlalo isazi sokudla Angie Ashe . Ukuze uthole i-antioxidant eyengeziwe kanye ne-carbohydrate boost, uncoma ukuthi wengeze amajikijolo amasha noma imifino edayiwe. Ibhonasi eyengeziwe? Ukudla okune-calcium ne-vitamin D kusiza ukuqinisa amathambo futhi kuvimbele ukuphuka.
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sveta_zarzamora / Getty Izithombe2. I-Hummus kanye ne-Whole Grain Crackers
Ngemva kokuzivocavoca umzimba, umzimba wakho uthanda ukudla okune-carbohydrate ngoba kushiswa kuzo zonke izitolo zawo zamandla, kuchaza isazi sokudla okunempilo uLindsey Joe. Ukuze ugcwalise lezi zitolo (ezibizwa nangokuthi i-glycogen), faka phezulu ama-crackers ambalwa okusanhlamvu ane-hummus enothe (futhi emnandi ngokuphelele).
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I-LightFieldStudios/Izithombe ze-Getty3. Amaqanda
Futhi hhayi abelungu kuphela. Izikhupha zamaqanda ziqukethe izakhi ezimbalwa ezibalulekile empilweni yobuchopho nempilo yamathambo, kusho u-Asche. Uphakamisa ukupakisha amaqanda ambalwa abilisiwe kanzima esikhwameni sakho sokuzivocavoca ukuze uthole umthombo wamaprotheni osheshayo futhi olula, ohlanganiswe nocezu lukakolweni othosiwe ukuze uthole ama-carbs engeziwe ngemva kokujima.
Izithombe ze-Rimma_Bondarenko / Getty4. Amaprotheni Shakes
Ukudla okunoketshezi kuyisinqumo esihle sokudla kwangemuva kokujima ngoba kudonsa kalula ngakho-ke kungasetshenziswa ngokushesha ngumzimba wakho, kusho uReed. Iresiphi yakhe eyintandokazi? I-smoothie eyenziwe nge-½ inkomishi yobisi lwe-alimondi, isipunu esisodwa se-protein powder kanye ne-½ indebe yama-strawberries. Okumnandi.
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margouillatphotos/Getty Images5. I-Salmon Ebhemayo
Izinhlanzi ezinamafutha zaziwa ngamakhono azo okuqhumisa ukuvuvukala, futhi ucwaningo eshicilelwe ku Ijenali Yomtholampilo Yemithi Yezemidlalo ithole ukuthi i-omega-3 fatty acids ingasiza futhi ekudambiseni ukubambezeleka kobuhlungu bemisipha (DOMS) ngemuva kokuzivocavoca. Zama ukusabalalisa ukugoqa okusanhlamvu okuphelele ngongqimba oluncane lukashizi okhilimu bese ufaka i-salmon ebhemayo ukuze uthole isidlo esimnandi nesiphathekayo.
bhofack2/Getty Izithombe6. Ubisi Olunamafutha Aphansi Kashokoledi
Kulabo abakuthola kunzima ukudla ngemva nje kokuzivocavoca, i-American Council on Exercise iphakamisa ukuzama ukudla okuwuketshezi esikhundleni sokuqinile. Futhi ubisi lukashokoledi luyisinqumo esihle, ngenxa yokuxuba okumnandi kwama-carbs, amaprotheni namanzi. (Vele uhambe kalula kushukela.)
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