Yintoni eyongezwayo phambi kokuzilolonga?
Iifomathi ezahlukeneyo zokuzilolonga zikhokelela ekusetyenzisweni kwamandla okwahlukeneyo ngumzimba, nto leyo ephembelela izondlo ozifunayo phambi kokuzilolonga.
Kwimeko yokuzivocavoca umzimba, amandla aphinda azaliseke ngenkqubo ye-aerobic, eqhekeza iicarbohydrates, amafutha kunye neeprotheni.Ukufezekisa umphumo ongcono wokutshisa amanqatha, akukhuthazwa ukuba uncedise ngokutya okutyebileyo kwe-carbohydrate ngaphambi kokuzivocavoca kwe-aerobic.Endaweni yoko, ukongeza kancinci ngokutya okuneprotheyini eninzi kunokuba luncedo.
Njengoko ixesha lisondela ekuzilolongeni, kubalulekile ukuba utye iicarbohydrates ezigaywa lula ezinokuthi zisetyenziswe ngokukhawuleza ngumzimba.Imizekelo ibandakanya iziselo zezemidlalo, iziqhamo, okanye ithowusti emhlophe.Ukuba umthambo wakho ungaphezulu kwesiqingatha seyure, ungakhetha ukucotha-kwetyisa iicarbohydrates kunye nokutya okuneprotheyini ephezulu okufana nesonka somgubo wengqolowa kunye netshizi, i-oatmeal enobisi lwesoya engenaswekile, okanye umbona onamaqanda.Ukhetho olunjalo luqinisekisa ukunikezelwa kwamandla okulinganayo kumzimba wakho ngexesha lokuzilolonga.
Yintoni Okufuneka Uyitye Emva Kokuzivocavoca?
I-post-exercise supplementation ijolise ekuthinteleni ukulahleka kwemisipha, njengoko umzimba unokusebenzisa iprotheni yemisipha njengamandla ngexesha lokuzilolonga.Le meko kunokwenzeka ngakumbi ukuba yenzeke ngexesha lokuzilolonga okwandisiweyo kwe-aerobic, njengokubaleka komgama odlula iiyure ezintathu, okanye ngexesha lemisetyenzana ye-anaerobic ephezulu.Ngexesha lokulahleka kwamafutha, akukhuthazwa ukuba utye ukutya okutyebileyo kwe-carbohydrate emva kokuzivocavoca;endaweni yoko, gxininisa ekuncediseni ngokutya okuphezulu kweeprotheyini.
Nangona kunjalo, ngexesha lezigaba zokwakha imisipha, i-carbohydrate-to-protein ratio ye-3: 1 okanye i-2: i-1 ingamkelwa ukuba incedise.Ngokomzekelo, i-sweet potato encinci idibaniswe neqanda okanye ibhola lerayisi elingunxantathu elihamba nekomityi encinci yobisi lwesoya.
Nokuba yeyiphi na indlela yokongeza, elona xesha lifanelekileyo lokutya ukutya okongeziweyo lingaphakathi kwesiqingatha seyure ukuya kwiiyure ezimbini ngaphambi okanye emva kokwenza umthambo, kunye nekhalori ethatha malunga neekhalori ezingama-300 ukuphepha iikhalori ezingaphezulu.Ukuqina komthambo kufuneka kwakhona kunyuke kancinci njengoko umzimba uziqhelanisa nokufezekisa iinjongo zokulahleka kwamafutha.
Ixesha lokuposa: Dec-19-2023