Ngaphambi koqeqesho
Konke kuxhomekeke kwinto oya kuyenza. Unako ukusela izitya ezimbini zamanzi okanye akukho nto nantoni na, ukuba uceba usebenziso olunzulu lwe-aerobic lobungakanani obude, umzekelo, ukuhamba ngokukhawuleza, ukugijima, ukuhamba ngebhayisikili. Ukuba ngumsebenzi onamandla, khetha i-carbohydrates food-value, umzekelo, i-oat flakes kunye nemifuno. Nangona kunjalo, emva kokutya, udinga ukuphuka: ubuncinane imizuzu engama-30 ukuya kwimizuzu engama-40, ukuba uyadla i-carbohydrates (umzekelo, ukutya ilayisi okanye i-oat flakes kunye nemifuno), kunye nemizuzu engama-60 ukuya kwe-90 ukuba ukutya kwakho bekucebile kwiprotheni (umzekelo, inkukhu kunye nelayisi kunye nesaladi). Ii-carbohydrate zithathwa ngumzimba ngokukhawuleza, kwaye amandla afunyenwe kuwo, unokuchitha ixesha lokuzilolonga. Enye into - amafutha kunye neeprotheni: ukutya apho ziqulethwe khona, uya kuguga ixesha elide, kwaye kungekhona emva kokutya emva kwekhefu ngaphambi kokuba uqeqeshe, uya kuziva udibene. Ukuba wenza imidlalo kwisiqingatha sesibini semini, akukho mzekelo ungayeki isidlo sasemini - ngumsi wesondlo omkhulu ngosuku. Kwasemini isidlo sasemini sifanele sigcwaliswe. Kuphela ngale ndlela uza kuba nakho ukuzalisa amandla okuchitha amandla kunye nokuvuselela amandla omzimba. Ukudla isidlo kunconywa imizuzu engama-60 ukuya kwe-90 phambi koqeqesho. Ukuba akunakwenzeka ukutya ngokuqhelekileyo, kwaye ulambile, unokutya. Ukuqalisa ukuqeqeshwa kwisisu esingenanto akusoloko kuyimfuneko, uya kutshatyalaliswa ngokukhawuleza imikhosi, kunye neenkqubo zokutshisa amafutha aziyi kuba nexesha lokuqala. Nangona kunjalo, thintela ieskese kunye nokutya okunzima, ngaphandle koko kwiseseshoni unokuziva uzele okanye ukhathala. Iisiphuze kunye nezandi zenyango zandisa izinga leswekile egazini, kwaye ngokukhawuleza ukunciphisa, okuthatha amandla. Ukumisela umzimba wokutya okukhawulezileyo okanye ukutya kweeprotheni kuya kuthatha ubuncinane iiyure eziyi-3-4.
Ngexesha loqeqesho
Qiniseka ukusela amanzi. Oku kubaluleke kakhulu, kuba imeko ye-nervous and muscular system ixhomekeke kumlinganiselo omkhulu kwi-hydrobalance yangaphakathi. Ukuba ngexesha lokuqeqesha alizaliseli umzimba ochithwa ngamandla okhulayo emzimbeni, ukuphelelwa umdaka kungenzeka, kwaye ngenxa yoko, ukunciphisa amandla kunye nokukhathala. Kwindawo yokuzivocavoca okanye ekuhambeni kweempilo kuthatha ibhotile yamanzi amaminerali angabonakaliyo kwiqondo lokubanda kwinqanaba lomgangatho kunye nokusela kokuphuza. Khawulindelwe ngeziphuzo ezinxilisayo, nokuba uvile ukuba ukusetyenziswa kwazo kunika amandla amaninzi. Enyanisweni, akunjalo njalo: ukungena kwe-glucose kukhokelela ekutshintsheni kwinqanaba lomshukela emzimbeni, ukuphazamisa umsebenzi wengqondo kunye nezihlunu. Kudinga ukuzalisa kunye nokugcinwa kwamaminerali: i-magnesium, i-phosphorus, i-sodium, i-potassium. Bona, njengamanzi, ayichaphazela umsebenzi wengqondo kunye nemizimba, kodwa kwinkqubo yoqeqesho iyasuswa emzimbeni kunye nesithukuthezi. Ukubuyisela umxholo wabo unokuba ukuba iinxalenye ezincinci zisela amanzi amaminerali okanye iziselo ezikhethekileyo ze-isotonic.
Emva koqeqesho
Kodwa ngoku ungadla into, kwaye ngokukhawuleza kunokwenzeka. Eli xesha lixesha elifanelekileyo lokutya, ekubeni emva kokunyameka komzimba umzimba uthatha izinto ezincedo ngokukhawuleza. Emva kwemizuzu engama-30, ukugaya kwazo kugxininiswe ngama-20%, kunye neyure. Yintoni endikwazi ukuyifumana? Okokuqala, ukutya okupheleleyo, ukutya okunomsoco kunye okunempilo - iifuno, inyama enamafutha aphantsi okanye intlanzi, iphekwe isibini okanye isantya. Musa ukuncika kwi-fried, fatted, i-pickled. Yaye ukutya okukhawulezileyo akuququzekanga nayiphi na into efanelekileyo, kwaye ukusetyenziswa kwayo kuya kukunyanzela iziphumo zoqeqesho lwakho.