Ngaphandle kokuthola ukuphumula okuhle ebusuku, ukuze umzimba ululame ekuqeqesheni futhi ube muhle njengokusha ngosuku olulandelayo kufanele umsize ngokudla okulula okunempilo ngemuva kokuzikhandla.
Imibono elandelayo yilena indlela emnandi, enekhalori ephansi yokuthola amaprotheni nama-carbohydrate owadingayo ukululama okulungile kwemisipha ngemuva kweseshini enzima yokuvivinya umzimba.
I-yogurt yamaGrikhi enezithelo
Ngemuva kokuqeqeshwa, imisipha idinga amaprotheni ukuze ithole amandla. Futhi yilokho kanye okunikezwa yi-yogurt yamaGrikhi. Ukuze uthole ukudla okulula okulinganiselwe kokusebenza emva kokuzivocavoca, engeza umthombo ophilile we-carbohydrate, njengezicucu zezithelo ezintsha. Ungakuhlanganisa konke endishini ukuze ukudle kalula.
Ushizi nabaqhekezi
Yize isetshenziswa kakhulu emicimbini nasemibuthanweni, lokhu kudla futhi kungumbono omuhle wokululama ekuqeqeshweni. Futhi ingabe lelo shizi linikeza amaprotheni ne-calcium, kuyilapho amakhukhi enikeza ama-carbohydrate ayindilinga ne-fiber. Ukuze ungoni umsebenzi onzima wejimu, hamba ushizi othambile onama-khalori aphansi futhi ugcwalise ama-cracker kakolweni wonke.
Amaprotheni Shake
Lezi ziphuzo zigcwalisa izitolo zamandla ngemuva kokuzivocavoca kanzima, ikakhulukazi lezo eziqukethe ukulingana okuhle phakathi kwamaprotheni nama-carbohydrate. Inzuzo yayo ngaphezu kokunye ukudla okulula iyisivinini. Uma unesikhathi esincane ngemuva kokuqeqeshwa, ukuzamazama kwamaprotheni kuyindlela engcono kakhulu, ngoba ungabalungiselela kusengaphambili futhi ubathathe kalula lapho usendleleni.