Amandla ngaphambi kokuzilolonga

Ukutya ngaphambi kokuqeqesha kufuneka kunikwe ingqalelo ekhethekileyo, kuba kufuneka inike umzimba umzimba ngezondlo kunye namandla.

Into yokuqala yokunyamekela ngamanzi. Endaweni ethile kwiyure ngaphambi kweseshoni, kucetyiswa ukuba uphuze iiglasi ezi-2.

Ukutya kokutya phambi koqeqesho kufuneka kube ubuncinane iiyure ezimbini phambi kokuqala kweseshoni. Iimveliso kufuneka zibe lula kwaye zikhawuleze zitshise.

Ukuba uqeqesho lwakho lujolise ekunyuseni ubunzima besisipha, ngoko niseka ukuba udle isigamu seyure ngaphambi kweklasi. Ngenxa yoko, baphelele: iziqhamo, amajikijolo kunye neeprotheyini zokutya .

Yintoni engcono ukuyidla phambi koqeqesho?

Kubaluleke kakhulu ukuba ngexesha leseshoni uzive ukhululekile kwaye ungaziva ukhululekile esiswini. Ukongezelela, isisu esipheleleyo asiyi kuphazamisa kuphela umsebenzo, kodwa kunokubangela ukuba isicupunu sibe ne-acid reflex. Ukutya kufuneka kukhethwe ngabanye, ngokuqwalasela iimfuno zakho kunye nezithintelo zempilo.

IiCarbohydrates phambi koqeqesho

Ukuze ufumane amandla okwenza usebenze, kufuneka usebenzise i-carbohydrates ephantsi. Ngenxa yokuba bayaphula ngokukhawuleza, amandla akhululwa kwiinqwelo, kodwa ngakolunye uhlangothi le mali ayanele kwaye umzimba uyahlula amafutha okongeza amandla. Imveliso equlethe i-carbohydrates epholileyo: amabhanana, ii-apula, isonka esipheleleyo sesonka, njl. Kunconywa ukuba isiqingatha seyure ngaphambi kweeklasi, udle malunga ne-40 g yale mveliso.

Ingaba kufuneka ndidle iprotheni ngaphambi kokuzilolonga?

Iingcali zenzululwazi zibonakaliswe ukuba i-amino acid ngaphezulu ifike kwiimisipha ngaphambi kokuqeqesha, ngokukhawuleza iinkqubo zeprotheni synthesis. Ama-proteins kufuneka agqitywe ngaphambi kokuzivocavoca, ukuze kugcinwe izihlunu. Kunconywa ukuba isiqingatha seyure ngaphambi kokuzivocavoca, udle i-20 g yeprotheni, umzekelo, ubisi oluncinci oluphantsi, i-cottage shizi, intsasa yenkukhu okanye uphuze i-protein ye-cocktail.

Isondlo ngaphambi koqeqesho lwamandla

Isondlo esifanelekileyo malunga nempumelelo ye-70% ekubunjweni komzimba ofanelekileyo. Ukongeza kwiiprotheni kunye ne-carbohydrate, kucetyiswa ukuba udle amafutha, kodwa angabi ngaphezu kwama-3 g. Ziyimfuneko ukwenzela ukunciphisa izinga lokutyunjwa kwezondlo.

Isondlo esifanelekileyo ngaphambi kokusetyenziswa:

• inxalenye encinane yenyosi kunye nelayisi;
• isiqwengatha seentlanzi kunye namazambane;
• isiqwenga se-fat fat fat and pasta ukusuka kumgubo wokutya;
• i-kottage cheese nesonka kwisonka sokugaya.

Abadlali abaninzi ngaphambi kokuba baqeqeshe basebenzise kuphela i- protein ye-cocktail , ekufuneka inxilwe iyure enye phambi kweseshoni.