Ukudla kudala zonke izinhlobo ze ukusabela kwama-hormonal okuthinta imizwa, ukuqwashisa, izinga lamandla nakho konke okunye, ngakho-ke ukwazi ukuthi yikuphi ukudla okufanele sikudle nokuthi nini ngemuva kokuzivocavoca umzimba, kusivumela ukuthi sibuyise ibhalansi kuwo wonke amazinga e-organic.
Uma ufaka imisipha yakho ekusebenzeni kanzima, uma iphendula kahle enseleleni izokhula futhi iqine, kepha kuphela ngokudla okunempilo lokho kuzokwenzeka, njengoba ukuzivocavoca kanye nokudla okunomsoco zingamacala amabili ohlamvu lwemali olufanayo, okusho ukuthi uma elinye lihluleka, elinye lehluleka.
Ama-carbohydrate adlala indima enkulu uma kuziwa gcwalisa futhi uqoqele amandla kuyo yonke imisebenzi yezemidlalo kanye nenani lama-carbohydrate namaprotheni, esinye isakhi esibalulekile sokwakhiwa kabusha kwemisipha, kufanele kube yi-2: 1 yokuqeqeshwa okunamandla okuphansi kuya kokulingene.
Kepha i high intensite Workouts noma amaseshini amade kufanele abe yi-3: 1 ratio (ama-hydrate-protein), ngoba ama-carbohydrate azogcwalisa izinqolobane ze-glycogen (okungukuthi, i-glucose egciniwe enikeza amandla), kanye namaprotheni okwakha kabusha imisipha.
Lapho ukudla kungenye into ephumelelayo maqondana noqeqesho lwezemidlalo nokuthola ukusebenza okuhle kakhulu, kuyalulekwa ukuthi udle njalo emizuzwini engama-30 ngaphambi nangehora elilodwa ngemuva kokuphothula ukuqeqeshwa kwakho, ngoba lelo iwindi elihle kakhulu lomzimba wakho lokumunca izakhi ngemuva ukufunwa ngokomzimba.
Ngenkathi i- ama-carbohydrate okusanhlamvu okuphelele Banikela nge-glucose ezoshisa kancane, inikeze amandla isikhathi eside futhi izogcina ubukhali bobuchopho, iphrotheni lizoba nesibopho sokwakha izicubu zemisipha nokukhulisa ivolumu yalo.
Isithombe. MF