Kubathandi bezemidlalo, ukudla ukudla okunempilo kubalulekile ukuze badlale kahle kakhulu.Kungakhathaliseki ukuthi ungumdlali okhokhelwayo noma iqhawe langempelasonto, ukudla okudlayo kungaba nomthelela omkhulu endleleni ozizwa ngayo nokwenza ngayo.Kule bhulogi, sizohlola amathiphu aphezulu okudla okunomsoco womshisekeli wezemidlalo osebenzayo ukuze akusize uphethise umzimba wakho futhi ufinyelele imigomo yakho.
1. Yidla ukudla okulinganiselayo
Ukudla okunomsoco kufanele kube yinto ehamba phambili kunoma yimuphi umsubathi.Lokho kusho ukudla ukudla okunhlobonhlobo okuvela kuwo wonke amaqembu okudla abalulekile: izithelo, imifino, okusanhlamvu okuphelele, amaprotheni angenalutho, namafutha anempilo.Umsoco ngamunye udlala indima ehlukile ekusekeleni umzimba wakho nasekuthuthukiseni ukusebenza kwakho.Isibonelo, ama-carbohydrate ahlinzeka ngamandla, amaprotheni asiza ukwakha nokulungisa izicubu zemisipha, futhi amafutha asekela ukukhiqizwa kwamahomoni nokusebenza kobuchopho.Umgomo uwukudla izinhlobonhlobo zokudla okunomsoco ukuze uqinisekise ukuthi ufutha umzimba wakho ngophethiloli ofanele.
2. I-hydration efanele
Ukuhlala u-hydrated kubaluleke kakhulu kubasubathi.Amanzi asiza ukulawula izinga lokushisa lomzimba, ukuthutha imisoco nomoya-mpilo emisipha, futhi asuse ukungcola emzimbeni.Uma uphelelwe amanzi emzimbeni, ukusebenza kwakho kuyaphazamiseka, ngakho-ke ukuhlala u-hydrated usuku lonke kubalulekile.Zimisele ukuphuza okungenani uhhafu wesisindo somzimba wakho emanzini usuku ngalunye, nangaphezulu ngesikhathi sokujima okunezinga eliphezulu.
3. Yidla ukudla okuvamile nokudla okulula
Ukudla okuvamile nokudla okulula nakho kungakusiza wenze okusemandleni akho.Ukudla ukudla okuncane noma i-snack ngaphambi kokuzivocavoca kunganikeza umzimba wakho uphethiloli owudingayo ukuze usebenze.Futhi ukufaka i-refueling kwangemva kokuzivocavoca kubaluleke kakhulu ekusizeni umzimba ukuba ululame.Ochwepheshe batusa ukudla ukudla noma ukudla okulula okuhlanganisa ama-carbohydrate namaprotheni emizuzwini engu-30 yokuqeda ukujima kwakho.Lokhu kungasiza ukugcwalisa izitolo zamandla futhi kulungise izicubu zemisipha ukuze zisebenze kangcono futhi zilulame ngokushesha.
4. Gwema ukudla okugayiwe
Abasubathi ngokuvamile kufanele bakugweme ukudla okugayiwe njengokudla okusheshayo, uswidi, neziphuzo ezinoshukela.Lokhu kudla kuvame ukuba nama-kilojoule amaningi, ushukela, usawoti, namafutha angenampilo, ngakho-ke akuzona izinqumo ezingcono kakhulu zokushisa umzimba wakho.Esikhundleni salokho, yidla ukudla okuphelele, okunomsoco okunikeza imisoco ebalulekile edingwa umzimba wakho ukuze wenze okusemandleni akho.
5. Lalela umzimba wakho
Okokugcina, kubalulekile ukulalela umzimba wakho lapho udla ukuze uthole ukusebenza kwezemidlalo.Umzimba wawo wonke umuntu uhlukile futhi unezidingo ezahlukene zokudla okunomsoco.Abanye abasubathi bangase badinge amaprotheni engeziwe, kanti abanye bangadinga ama-carbohydrate engeziwe noma amafutha anempilo.Naka indlela umzimba wakho osabela ngayo ekudleni okuhlukahlukene futhi ulungise ukudla kwakho ngendlela efanele.Uma uzizwa uvilapha noma ukhathele, kungase kube uphawu lokuthi awuwuniki umzimba wakho amandla anele.Ngakolunye uhlangothi, uma uhlangabezana nokuqunjelwa noma ukungakhululeki ngemva kokudla ukudla okuthile, kungase kube uphawu lokuthi udinga ukuguqula indlela odla ngayo.
Sengiphetha, ukudla okuhle kubalulekile kubathandi bezemidlalo abafuna ukwenza kahle kakhulu.Ngokulandela lezi zincomo ezibalulekile zokudla okunomsoco, unganikeza umzimba wakho lokho okudingayo ukuze uthuthukise ukusebenza, ululame ngokushesha, futhi uzizwe ungcono kakhulu.Khumbula ukudla ukudla okunomsoco, uhlale uhlanzekile, udle ukudla okuvamile nokudla okulula, ugweme ukudla okugayiwe, futhi ulalele umzimba wakho ukuze uthole imiphumela engcono kakhulu.Ngalawa mathiphu ayisisekelo, uzobe usendleleni eya ekufinyeleleni imigomo yakho yokuzivocavoca.
Isikhathi sokuthumela: May-17-2023