Yini Ongayengeza Ngaphambi Kokuzivocavoca?
Izindlela ezihlukene zokuzivocavoca ziholela ekusetshenzisweni kwamandla okuhlukahlukene ngumzimba, okubuye kube nomthelela ekwakhiweni kwemisoco oyidingayo ngaphambi kokuzivocavoca.
Endabeni yokuzivocavoca umzimba, amandla agcwaliswa ngohlelo lwe-aerobic, oluphula ama-carbohydrate, amafutha, namaprotheni.Ukuze kuzuzwe umphumela ongcono wokushiswa kwamafutha, akunconywa ukuthi ungeze ngokudla okune-carbohydrate ecebile ngaphambi kokuzivocavoca kwe-aerobic.Esikhundleni salokho, ukwengeza kancane ngokudla okunamaprotheni kungaba yinzuzo.
Njengoba isikhathi sisondela ekuzivocavoca kwakho, kubalulekile ukuthi udle ama-carbohydrate agayeka kalula angasetshenziswa ngokushesha ngumzimba.Izibonelo zifaka iziphuzo zezemidlalo, izithelo, noma ithosi emhlophe.Uma ukujima kwakho kungaphezu kwesigamu sehora, ungakhetha ukudla okunama-carbohydrate agayeka kancane kanye nokudla okunamaprotheni amaningi okufana nethosti egcwele okusanhlamvu noshizi, i-oatmeal enobisi lwesoya olungenashukela, noma ummbila namaqanda.Izinketho ezinjalo ziqinisekisa ukunikezwa kwamandla okulinganiselayo emzimbeni wakho ngesikhathi sokuzivocavoca.
Yini Ongayidla Ngemva Kokuzivocavoca?
I-post-exercise supplementation ngokuyinhloko ihlose ukuvimbela ukulahlekelwa kwemisipha, njengoba umzimba ungase usebenzise amaprotheni emisipha njengamandla ngesikhathi sokusebenza.Lesi simo maningi amathuba okuthi senzeke phakathi nokuzivocavoca kwe-aerobic okunwetshiwe, njengokugijima kwebanga elingaphezu kwamahora amathathu, noma phakathi nemisebenzi ye-anaerobic enamandla kakhulu.Phakathi nezikhathi zokulahlekelwa kwamafutha, akunconywa ukudla ukudla okune-carbohydrate ecebile ngemva kokuzivocavoca;esikhundleni salokho, gxila ekwengezeni ukudla okunamaprotheni amaningi.
Kodwa-ke, phakathi nezigaba zokwakha imisipha, isilinganiso se-carbohydrate-to-protein se-3: 1 noma i-2: 1 singamukelwa ukuze kufakwe.Isibonelo, ubhatata omncane ohlanganiswe neqanda noma ibhola lerayisi elingunxantathu elihambisana nenkomishi encane yobisi lwe-soy.
Kungakhathalekile ukuthi iyiphi indlela yokwengeza, isikhathi esifanelekile sokudla ukudla okwengeziwe siphakathi kwesigamu sehora kuya emahoreni amabili ngaphambi noma ngemva kokuzivocavoca, ngekhalori ethatha cishe ama-calories angu-300 ukuze ugweme ama-calories amaningi.Ukuqina kokuzivocavoca kufanele futhi kukhuphuke kancane kancane njengoba umzimba uzivumelanisa nezinjongo zokulahlekelwa kwamafutha.
Isikhathi sokuthumela: Dec-19-2023