Isihloko sokudla kwezemidlalo sizungezwe ngakho-ke inani lezinganekwane abanye abantu benqabayo ukuzwa ngaye futhi abathi: "Chemistry!" Abasubathi abanolwazi, ngemuva kokuzivocavoca ngakunye, phuza amaprotheni ama-cocktails ukuze agcwalise amandla okukhula kwemisipha, kanti abasanda kufika bazama ukuthola yonke indawo namagama. Ake sibheke ukuthi ngubani okhonjisiwe kanye nokudla kwezemidlalo okuphambeneyo, ukuthi ungazikhetha kanjani izithasiselo ezifanele nokuthi ungazithatha kanjani kahle.
Kuyini Ukudla Kwezemidlalo
Ngaphansi komsoco wezemidlalo, ayikho imikhiqizo ejwayelekile esiyithenga esitolo nsuku zonke, hhayi nemikhiqizo yokudla okufanele. Lesi yisigaba esibanzi sezitha izithasiselo zokudla, ezibandakanya amaprotheni ajwayelekile kanye ne-carnitine kanye ne-heiner, i-BCAAA, amanye ama-amino acid nokunye. Ukudla okunempilo kwezemidlalo kuvumela abasubathi ukuba bondle ngokuya ngemodi, ebaluleke kakhulu lapho uthayipha isisindo semisipha. Izithasiselo ziqukethe izinto eziwusizo ze-macro- kanye nezinto zokulandela umkhondo, okuthi, empeleni, ezingatholakala emikhiqizweni ejwayelekile, iqiniso kuzodingeka lizidle ngaphezu kwengxenye evamile yokuthola inani elifanayo lamaprotheni, amafutha nama-carbohydrate aqukethe izingxenye zengxube elomile. Kuyaqapheleka ukuthi izengezo zamadoda nabesifazane ziyefana, kuphela iphesenti lokuqukethwe kwingxube yezinto ezithile zehlukile ngenxa ye-physiology ehlukile yensimu.
Amaprotheni noma i-heiner yenza ukuba kube khona amandla
Photo: Pixabay.com.
Ngubani okondlayo wezemidlalo
- Ukungezwani komzimba nokudla okuthile . Isizathu esiyinhloko sokuthi kungani izengezo zingathathwa, i-allergic is. Ihlangana cishe ne-10% yabasubathi - akwanele, kepha awukwazi ukukhohlwa ukukukhombisa. Uma une-allergy ku-Animal Protein, bese ukhetha ingxubevange e-Vegerrarians - yenziwa ngokumiswa kwezitshalo ezahlukahlukene nemifino yomisiwe. Ukusuka kumavithamini, ama-fat amafutha nezinye izinto ezivela ekwenzeni komzimba kufanelekile ukwenqaba nhlobo. Izimpawu ezijwayelekile - ukubomvu nokulunywa kwesikhumba, isicanucanu, ukuvuvukala kwesikhumba noma umphimbo, kudabula izinyembezi.
- Bhukuda . Uma uthambekele ekwakhekeni kwamagesi emathunjini, bese uthintana nodokotela wakho ngaphambi kokuya esitolo sezemidlalo. Ku-protein kanye ne-heiner, amaprotheni nama-carbohydrate aqukethe okuhlushwa okukhulu, ngakho-ke abantu abanozwela bangaba nomuzwa wokudonsela phansi nokuqunjelwa.
- Ukudla okunempilo okugcwele . Ngaphambi kokuthenga noma yini kusuka kokudla kwezemidlalo, qiniseka ukuthi uyayidinga. Bala ngokuya ngefomula: amagremu ayi-2.2 amaprotheni ngekhilogremu ngayinye yesisindo. Bese ubala kuhlelo lokusebenza lwe-smartphone, mangaki amaprotheni ngosuku olisebenzisayo ngosuku. Uma ubona inselelo, kufanelekile ukukhulisa inani lokudla kokudla noma ukungeza nge-protein noma nge-protein-carbohydrate ngxube. Qonda ukuthi udinga izithasiselo zevithamini, futhi, nje - ukunikela ngokuhlolwa kwegazi kudokotela ohambile. Bazokhombisa uma umzimba wakho ubengekho i-calcium, phosphorus nezinye izinto ezibalulekile.
Lapho uthayipha isisindo semisipha kubalulekile ukuze udle ngokuphelele
Photo: Pixabay.com.
Odinga ukuthatha umsoco wezemidlalo
- Iqoqo lezixuku . Uma ubamba iqhaza ekuzivocavoca ejimini, kungenzeka ukuthi uyazi ukuthi okusalayo kwekhalori kudinga ukukhulisa izicubu zomsipha - kufanele usebenzise ngaphezu kwemali. Inani eliphakeme lokukhula kwemisipha kwabasubathi liwela ekwindla nasebusika - khona-ke bathola isisindo - namafutha kanye nemisipha. Ukudla amakhalori anele, kepha ungalayishi ngokweqile esiswini, kuyadingeka ukufaka amaprotheni noma i-terner ekudleni.
- Setha kabusha isisindo . Kubonakala kuyinto emangazayo ukuthi umsoco wezemidlalo ulungele izinqubo zokubuyela emuva? Kodwa-ke, indida ithembekile. Ngesikhathi sokunciphisa umzimba, amantombazane anobunzima enqaba imikhiqizo ayithandayo - amaswidi, amakhukhi, ama-chip nezinye izinto ezonakalisa isibalo. Abakhiqizi bezingxube zamaprotheni banqume le nkinga ngokukhulula amaprotheni anokuthandwa okuhlukile - kusuka kuma-sitrobheli kanye noshokoledi ku-caramel no-ayisikhilimu. Njengengxenye yamaprotheni kuphela, izithasiselo zevithamini, indawo enoshukela kanye nezithasiselo zokunambitha emvelo. Okungukuthi, uzothola amaprotheni adingekayo adingekayo ekunciphiseni isisindo, kepha ngokunambitheka kwe-cocktail yobisi.
- Ukudla okuthelelekayo . Uma ukuhlolwa kwegazi kukhombisa ukuthi awunazo izinto ezithile zokulandela umkhondo, kuyadingeka ukuphuza inkambo yamavithamini. Futhi, ukondliwa kwezemidlalo kuzosiza uma usebenza kakhulu futhi awunaso isikhathi sokuba nawo ngokugcwele. Kungenzeka ukubabeka esikhundleni esisodwa sokudla noma isidlo sakusihlwa - kuzobe kungukudla okuzwakalayo, okucebile ngamaprotheni.
Izengezo zizokusiza uzizwe umnandi
Photo: Pixabay.com.
Ungayithatha kanjani umsoco wezemidlalo
Umhlahlandlela omuhle kakhulu we-Uzoba izincomo zomenzi. Emaphaketheni abhala mangaki amagremu adinga ukuthathwa engxenyeni, kuvame kangakanani ukuthatha. Imvamisa emaphaketheni anezinkezo ezilinganisiwe ezilungele ukukala inani lempuphu. Imvamisa, ingxenye ye-protein ingama-20-25 amagremu ngendlela eyomile, zonke izengezo ngesimo samathebulethi zithatha izikhathi ezingama-2-3 ngosuku ngokudla noma ngemuva kwalo. Ezinye izengezo, njenge-BTSAA namanye ama-amino acid, zifuywayo emanzini noma ujusi futhi ziphuze ngesikhathi sokuqeqeshwa. Omemezeli bezitolo bavame ukuba ngabantu abahlangabezana nezemidlalo, ngakho bazokwazi ukukweluleka ngazo zonke izingqinamba.