Enye yezinto eziphambili zombutho wesondlo kwimidlalo kuyimfuneko yokwandisa i-caloric, okubangelwa yimfuneko yokuhlawula iindleko zamandla ngexesha lokuzivocavoca. Iziphumo zamandla okutshatyalaliswa ngexesha lokuqeshwa ngeentlobo ezahlukeneyo zezemidlalo ziyahlukahlukana ncinane, ezibangelwa ukunyaniseka kokwenza imisebenzi ebonakalayo. Ngoko ke, xa udlala i-gymnastics, i-athletics, i-skating skating, umzimba womfazi kufuneka ufumane ama-calorori angama-3000-4000 ngosuku ngokutya, kunye nomdla wokubhukuda, i-basketball, i-volleyball-4000-5000 kcal, kwaye xa uhamba ukuhamba, ukuhamba ngebhayisikili, ukunqumla i-skiing skiing - 5000 - 6000 kcal. Ngokomyinge, ngelixa beya kwiiklasi kwiiklabhu zengqondo, iindleko zamandla emzimbeni wesetyhini azikho ngaphezu kwama-4,000 - 4,500 khalori ngosuku. Ukulungiswa kwemenyu ngokusekelwe kwimiba yekhalori kunokwenziwa ngesiseko seetafile ezenziwe ngokukodwa zetekoriki yeemveliso zokutya eziphambili, ezinokufunyanwa kuyo nayiphi na incwadi kwi-dietetics kunye nesondlo.
Kwakhona, kufuneka kukhunjulwe ngengqondo yokuba emzimbeni womntu oqeqeshwe ngokukhawuleza, kukho ukunyuka kwee-carbohydrate kunye neeprotheni. Ngoko ke, xa kulungiswa ukutya ngexesha lokuzivocavoca, isidingo esandayo somzimba we-athlete ngenxa yezi zondlo kufuneka ziqwalaselwe. Ekudleni kwansuku zonke komntu owenza umsebenzi, umlinganiselo weprotheni kunye ne-carbohydrates kufuneka unyuswe malunga nekota xa kuthelekiswa nokutya kwabantu abangafundile. Ukuphakama kobunzima bomsebenzi owenziwe ngexesha lokuzilolonga, ukuphakama kokusetyenziswa kwamandla kwendalo kwaye, ngokufanelekileyo, imfuno yamaprotheni kunye ne-carbohydrates. Ukuphucula okunzulu nokukhula kwezicubu zomzimba zomntu oqeqeshayo, kubaluleke kakhulu kukuqinisekisa ukufunwa kwimihla ngemihla kwiiprotheni. Xa uqhuba imidlalo efana ne-gymnastics, i-athletics kunye ne-skating skating, umzimba womfazi kufuneka ufumane i-100-130 gram yeprotheni ngemini, ngelixa uqubha, ibhola yebhola, ibhola le-volleyball - 130-160 amagremu, kunye nomdla wokuhamba ngebhayisikili , imidlana ye-ski - 160 - 175 g. Inani elikhulu leprotheni eneemfuneko ze-amino acid ezifunekayo ukuze inyama ifumaneke ekudleni okunjengokutya inyama, isibindi, ubisi kunye nemveliso yobisi, intlanzi, iifolo kunye neembotyi. Nangona kunjalo, kufuneka kwakhona uqaphele ukuba ukusetyenziswa ngokweqile kwamaprotheni kubangela ukuphazamiseka kokugaya, kubangela iingxaki ekusebenzeni kwesibindi kunye neentso. Kwakhona, ngexesha lezemidlalo, kubalulekile ukubonelela ngokubonakalayo ekudleni kweso sigaba njengamafutha, kubini njengesilwanyana (ibhotela), kunye nemvelaphi yemifuno (i-sunflower, i-soybean, ioli yeoli).
Enye impawu yesondlo xa ukudlala imidlalo kuyimfuneko yokubandakanya kwimenyu yokutya enezinga eliphezulu lokufana nomzimba. Ku luncedo kakhulu ngexesha lemidlalo ukubandakanya ekudleni okunjalo njengomkhiqizo wokutya njengobusi. Ingumthombo we-carbohydrate, i-vitamine kunye neyaminerali elula, ngoko ke ubusi bufanelekile ukusetyenziswa ngexesha lokuphucula emva koqeqesho.
Ngexesha loqeqesho olunzulu, umzimba womdlali unesidingo sokwanda kwama-vitamins kunye nezinto ezimbiwa. Kukulungele ukusebenzisa ukusetyenziswa kwezixhobo ezininzi ze-multivitamin eziqulethe iimeko ezinokubaluleka kwezinto eziphambili ze-microelements zomzimba womntu ukuze zanelise imfuneko yale nxalenye yondlo.
Xa uqhuba imidlalo, umntu oqeqeshayo ulahlekelwa yi-2.5 ilitha amanzi ngosuku, ngoko kubalulekile ukubonelela ukuzaliswa kwezi lahleko ngenxa yokulawulwa kokuphuza. Emva koqeqesho akufanele uzinciphe ukusela, kodwa uthabatha kakhulu umbane ophuzayo awunyanzelwanga. Ngethuba lemidlalo, kulungele ukuzalisa ukulahlekelwa kwamanzi emva kokuqeqesha ngamacandelo amancinci, malunga nama-200 ukuya kuma-250 ml (lo ngumqulu weglasi enye). Ukucima komnxeba kokuqala, unokwenza amancinci amancinci ngamanzi ngejisi lemon okanye ezinye izandi ezinomsila, kunye nokusela, uthatha i-liquid kwiincinci ezincinci, uzibambe emlonyeni.
Inkqubo efanelekileyo yokulungiswa kwesondlo ngexesha lokuzivocavoca ikuvumela ukuba unciphise umngcipheko wokungabikho kwezifo ezininzi, unikezela ukusebenza okuphezulu kwaye ikhuthaza ukuphucula.