Uzibuza ukuthi Yini Ongayidla Ngaphambi Kokuzivocavoca? Lokhu Ukudla Okuphambili Kwangaphambi Kokuzivocavoca Okuyisi-7, Ngokusho Kochwepheshe Bokufaneleka

Amagama Amahle Kakhulu Ezingane

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Kungakhathaliseki ukuthi uthanda ukwenza umsebenzi wakho ube yinto yokuqala noma ujwayele ukushaya ijimu ngemva kokuphela kosuku, kungenzeka ukuthi awucabangi kakhulu ngokudla okunomsoco wangaphambi kokuzivocavoca. Kodwa lokho kuyiphutha, kusho umqeqeshi womuntu siqu uLisa Reed. Uma ufuna umzimba wakho usebenze kahle kakhulu, uzodinga uphethiloli (cha, hhayi idlanzana le-M&Ms).

Ochwepheshe batusa ukudla ukudla noma ukudla okulula okunama-carbohydrate amaningi namaprotheni namafutha aphansi cishe amahora amathathu ngaphambi kokuzivocavoca. Kungani? Ama-carbohydrate anika umzimba wakho i-glycogen oyidingayo ukuze uzivocavoce, kuyilapho udla amaprotheni aphelele njengenkukhu noma inyama yenkomo enamafutha ngaphambi kokuzivocavoca. thuthukisa ukuvuselelwa kwezicubu zomzimba wakho .

Lokhu kubuyekezwa kwezifundo ovela eNyuvesi yaseLimerick e-Ireland uphawula ukuthi lapho abantu bezivocavoca isikhathi esingaphezu kwehora elilodwa, labo abadla kusengaphambili babika ukusebenza kangcono.

Uyazibuza ukuthi uzodlani ngaphambi kokuzivocavoca? Nazi izinto eziyisikhombisa ochwepheshe batusa ukuthi uzidle ngaphambi kwe-sweat sesh yakho.

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okufanele udle ngaphambi kokuzivocavoca

1. Amagilebhisi anoshizi

2. Ibhotela Yamantongomane ku-Whole Wheat Toast

Yiba nocezu lwesinkwa sikakolweni noma ubhanana onesipuni se-peanut noma ibhotela le-almond ukuze uthole inhlanganisela enhle kakhulu yakho kokubili ama-carbs namaprotheni ngaphambi kokuzivocavoca kwakho, kusho. s i-portitian dietitian Angie umlotha . Ama-carbohydrate azokunika amandla kuyilapho amaprotheni esiza ukukhula kwemisipha. Ithiphu ephezulu: Thola ama-nut butters abhala amantongomane noma ama-alimondi kuphela embizeni ukuze ugweme ushukela namafutha angadingekile.

3. Ama-Protein Shakes

Uma ukuthola kunzima ukudla okuqinile ngaphambi kokujima, zama i-liquid energy boost esikhundleni salokho. Ama-protein shakes anikeza isilinganiso esihle se-carbs-to-protein futhi kulula ukuwalungiselela kusenesikhathi futhi uphuze lapho uya ejimini. I-smoothie eyintandokazi kaReed idinga izithako ezintathu kuphela: & frac12; inkomishi yobisi lwe-alimondi, isipunu esisodwa se-protein powder kanye ne-½ indebe yama-strawberries. Yummy.

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4. Izinsuku

Izinsuku ezimbalwa ngaphambi kokujima kunikeza umthombo omuhle kakhulu wama-carbohydrate, kusho u-Asche. Lezi zithelo ezinothe nge-fiber zizosiza ukugcina ushukela wegazi namandla ezinzile. Ungawadla wodwa noma kubha yamandla njenge Kuyafundeka . (Sithanda i-ultra chewy, tastes-like-dessert ibhotela le-peanut ne-chocolate chip .)

5. Amazambane Amnandi

Ubhatata unothe nge-potassium, uvithamini A nama-carbohydrates, futhi wenza umthombo omkhulu kaphethiloli ngaphambi noma ngemva kokujima, kusho u-Asche. Kodwa futhi zigcwele kahle, ngakho-ke lena ithokozela kakhulu ihora elilodwa kuya kwamabili ngaphambi kokujima. (Futhi uyazi, mhlawumbe gcina ukhilimu omuncu noshizi ukuze uthole umvuzo wangemva kokujima.)

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6. Ubhanana

Ubhanana ugcwele amacarbohydrates kanye ne-potassium, futhi wenza ukudla okulula okumnandi kakhulu ngaphambi kokujima, uyasitshela u-Asche. Njengama-protein shakes, nawo ayindlela enhle kakhulu yokufuthela ohambeni. Vele uqiniseke ukuthi udla izintambo zikabhanana, futhi.

7. i-superfood smoothie

Umqeqeshi osaziwayo u-Anna Kaiser usebenza nabantu abafana no-Shakira, u-Kelly Ripa no-Karlie Kloss. Futhi ungumsunguli we ACT , ibhrendi esekelwe kumdanso wokufaneleka kwe-cardio nokuphila kahle. Emuva ngo-2019, wasichazela ukuthi udlani ekuseni ngaphambi kokusebenza: 'Ngithanda ama-superfood smoothies ane-adaptogens: amaprotheni ezitshalo, ubisi lwe-macadamia, i-ashwaganda, i-maca, ama-blueberries, izithelo ze-monk kanye notshani be-alkaline powder obuxutshwe neqhwa. . I-adaptogens ilungele ukuqina namandla ekuseni, futhi inhlanganisela yefayibha namaprotheni ane-hydration eyengeziwe ingigcina ngigcwele kuze kube yilapho ngifundisa ikilasi lami lokuqala.'

ukuthi udle ini ngemva kokuzivocavoca

Nakhu ukudla okuyisithupha okuhle kakhulu ongakudla ngemuva nje kokuzilolonga ukuze usize umzimba wakho nezicubu zilulame futhi zilungise.

1. I-yogurt

Noma i-cottage shizi. Zombili zinikeza umthombo omuhle kakhulu wamaprotheni ngemuva kokuzivocavoca, kusho ezemidlalo isazi sokudla Angie Ashe . Ukuze uthole umfutho owengeziwe we-antioxidant nama-carbohydrate, uncoma ukuthi wengeze amajikijolo amasha noma imifino egayiwe. Ibhonasi eyengeziwe? Ukudla okune-calcium ne-vitamin D kusiza ukuqinisa amathambo futhi kuvimbele ukuphuka.

2. I-Hummus kanye ne-Whole Grain Crackers

Ngemuva kokuzivocavoca umzimba, umzimba wakho uthanda ukudla okunama-carbohydrate ngoba ushiswa kuzo zonke izitolo zawo zamandla, isazi sokudla okunomsoco uLindsey Joe kuchaza. Ukuze ugcwalise lezi zitolo (ezibizwa nangokuthi i-glycogen), faka phezulu ama-crackers ambalwa okusanhlamvu ane-hummus enothe (futhi emnandi ngokuphelele).

3. 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.

4. Amaprotheni Shakes

Yebo, futhi. Ukudla okunoketshezi kuyisinqumo esihle kakhulu sokudla kwangemva kokujima ngoba kudonsa [kalula kakhudlwana kunokuqinile] ngakho-ke kungasetshenziswa ngokushesha ngumzimba wakho, kusho uReed.

5. 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 ngoqweqwe oluncane lukashizi okhilimu bese ulufaka nge-salmon ebhemayo ukuze uthole isidlo esimnandi nesiphathekayo.

6. Ubisi Olunamafutha Aphansi Kashokoledi

Uma ukuthola 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.)

Umugqa Ophansi

Sizoqaphela ukuthi lokhu kudla kuyiziphakamiso nje. Wonke umuntu, vele, unezintandokazi ezahlukene, ulwanga kanye nezinhloso zokujima, okusho ukuthi nakuba ungakwazi ukufuthelana nganoma yikuphi ukudla okushiwo ngenhla, kubalulekile ukuthola ukuthi yini ekusebenzela kangcono, umzimba wakho kanye nemigomo yakho.

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