Ngokuqhelekileyo umdlalo wezondlo emva kokuqeqesha usebenzise emva kwemizuzu engama-20 ukuya ku-30 emva kokuphela kwamandla okusebenza, ukutya apho kukho inani elikhulu le-carbohydrates kunye namaprotheni. Kule ngongoma, awukwazi ukutya ukutya apho kukho i- carbohydrate esheshayo.
Ngeli thuba lexesha, kufuneka ukutya okukhethekileyo, okuza kubuyiselwa izihlunu kwaye kusebenze ukukhula kwabo.
Indlela yokutya emva kokuzivocavoca - i-carbohydrates
Emva kokuzivocavoca, kukulungele ukudla i-carbohydrate elula kunye nemithombo ephezulu ye-glycemic. Kwaye konke ngenxa yokuba kufuneka uzame ukuphakamisa izinga le-insulin egazini. Nantoni na into ongayithethayo, kodwa ukuze uqonde indlela yokutya ngokufanelekileyo emva kokuqeqesha ukuze ulahlekelwe isisindo, kufuneka ukwazi ukuba umzimba udinga i-carbohydrate, enceda ukubuyisela amandla asetyenzisiweyo. Xa kwenzeka ukuba umzimba awuwamukeli, uqala ukutshabalalisa izicubu ze-muscle ngoncedo lwenkqubo yokwenza izinto.
Ubungakanani be-carbohydrates emzimbeni emva kokuba uqeqesho lube luvela kwi-60 ukuya kwi-100 g. Zonke ezi zifumaneka kwiimveliso ezifanayo njengoko:
- isitrubnoy isonka;
- irayisi emhlophe;
- i-oatmeal, i-buckwheat, i-ngqolowa ne-barley ye-pearl;
- i-macaroni ukusuka kwengqolowa yenkomo;
- ijusi elitsha;
- ibhanana.
Isondlo emva koqeqesho ekumiseni - amaprotheni
Iingcali ezininzi zithi indlela eyona ndlela ihle kakhulu yokutya emva kokuzivocavoca ngokwemvelo iproteyini yokugubha, equlethe iprotheni esheshayo, eyenziwa nge-BCAA. Ungasebenzisa kwakhona inxalenye encinci ye geyner. Le nto yinto ebalulekileyo kwimithombo ye-carbohydrates kunye neprotheni.
Isamba seprotheni ngosuku emva koqeqesho kufuneka sibe malunga no-20-30 g. Inani lemveliso yamaprotheni eya kukunceda ukuxazulula ingxaki yokutya emva kokuzivocavoca ukunciphisa umzimba, yile:
- intaka;
- iintlanzi ezilumkileyo (ngokukhethekileyo zitshatiwe);
- inyama ephantsi;
- ezahlukeneyo iiprotheni izitya;
- i-cottage cheese;
- amaqanda abilisiwe okanye amaqanda ahlambulukileyo.
Isondlo emva kokusebenza kokulahleka kwesisindo
Kwimeko apho umgomo wokuqeqesha ukulahlekelwa kwesisindo, ngoko ke, yonke into iyatshintsha. Akukhuthazwa ukuba nidle nantoni emva kokuqeqeshwa kweeyure eziyi-2-3. Oku kwenziwa ukwenzela ukuba, kunye nokutya, amandla angene emzimbeni, ongavumeli ukuba sidle amanqatha aneleyo. Ukuze ugcine ubunzima besisipha, kukulungele ukusebenzisa amino acid kunye neeprotheni emva koqeqesho lwe- BCAA .