I-window ye-carbohydrates emva kokuqeqeshwa kokulahlekelwa kwesisindo

Ngethuba lokusebenza ngokomzimba, i-adrenaline kunye ne-cortisol iqala ukuphuhlisa emzimbeni. Siyabulela oku, umntu uvakalelwa ukwanda kwamandla nokunyamezela . Phantse isiqingatha seyure emva kokuphela koqeqesho, la ma hormone apheli ukusebenza. Eli lixesha lexesha elibizwa ngokuba yiwindi ye-carbohydrates window. Umzimba ufuna ukubuyisela amandla oqala ukuwathabatha kwiimisipha, ngoko ukondla ngeli xesha lidlala indima ebalulekileyo. Ukuvala iwindi ye-carbohydrates emva kokuqeqesha kubaluleke kakhulu, kokubili ukulahleka kwesisindo kunye nokufumana ubunzima be-muscle.

Abaqeqeshi kunye nezondlo zondlo zincoma ngokukhawuleza emva kokugqiba uqeqesho, kukho ukutya okunotye kwi-carbohydrates. Oku kunceda ukuveliswa kwe-insulin, kubonga ukuba umzimba ubuyisela amandla kwaye ubuyela emsebenzini oqhelekileyo.

Kunokuba uvale iwindi ye-carbohydrates emva kokuqeqeshwa kokukhula okuncinci?

Ukuvala iwindi ye-carbohydrates iwithuba elihle kakhulu lokuziphatheka ngokumnandi, okungekho kuphela okulimaza umzobo, kodwa kuya kunceda. Ngenxa yokuba nabo bafuna ukunciphisa umzimba bangasebenzisa eli thuba. Ewe, into eyona nto iluncedo ukuyidla isisityalo. Umzekelo, ibhanana, i-apula, i-orange, iidiliya, njl njl. Emva koko, baya kunceda ukuba bangaphinda bafumane amandla emva kokuzikhandla ngokwenyama, kodwa baya kunika umzimba iivithamini kunye nezinye izinto ezincedo. Kodwa unokwenza udle ishokoleta okanye ubusi. Kuya kuba kuhle emva kokuphela kweeklasi ukusela isiselo esikhethekileyo "Geyner".

Ngeli xesha, zonke ukutya eziza kudla ziza kuphela ukubuyisela amandla kunye nezicubu zomzimba, ngenxa yokuba akukho nhlobo ungazikhanyela emva kokuqeqesha. Ngaphandle koko, yonke imikhosi esetyenzisiweyo kuyo ayiyi kuba nenjongo.

Iprotheni-carbohydrat window emva koqeqesho lokufumana ubunzima

Kulabo ababeka umgomo wokufumana ubunzima bomzimba, kufuneka uvale iwindi emva koqeqesho, kungekhona kuphela i-carbohydrate, kodwa kunye neeprotheni. Iprotheni kufuneka ibe khona kwimenyu yemihla ngemihla, kuba ingundoqo izinto zokwakha izihlunu. Kwaye ngexesha lokuvala iwindi ye-carbohydrates window, ibona ingcono kakhulu, leyo inceda ukwakha ubunzima be-muscle.

Ngoko, ukuvala iprotheni-carbohydrate iwindi emva kokuqeqesha, iiprotheyini ze-protein zikulungele . Ngokomzekelo, kwi-blender, kufuneka utyubhise izi zithako ezilandelayo:

• ubisi - 200 ml;
• i-cottage shiese, ubisi lwe-powder, iqanda elibilisiwe-ukuya kwi-100 g;
• jam, ujoni okanye ushukela - 15 g;
• ibhanana, amajikijolo, njl