Uqeda isikhathi esinzima sokuzivocavoca uzizwa kahle kahle, bese emahoreni ambalwa kamuva amandla ayaphela kuwe. Noma uvuka ngakusasa ekuseni uqinile kunowawukulindele. Ingxenye yalokho okwenzekayo ukululama, futhi ingxenye yokululama yilokho okudlayo ngemva kokunyakaza.
Ukuzivocavoca yisidingo. Ukudla nokuphumula ukuhlinzeka. Uma uziqeqesha, usebenzisa amafutha alondoloziwe futhi udala izinga elincane lengcindezi emisipheni yakho. Ukulungisa okulandelayo yilapho ngempela uba nomzimba oqinile futhi onamandla. Yidla kahle ngokwanele ngemva kwalokho bese unika lokho kulungisa okukudingayo. Kweqe bese umzimba wakho usalulama, kuphela ngokushesha okuncane futhi nokusinda nobuhlungu obengcono ukugwema.
Izinto ezimbili umzimba wakho ozifunayo emuva
Ngemva kokuzivocavoca, izidingo ezimbili ziyenyuka phezulu.
Eyokuqala iprotheni, impahla eluhlaza yokwakha kabusha umsipha. Ukulungisa umsipha kuphakama kakhulu emahoreni ngemva kokuziqeqesha, ngakho ukunika iprotheni ethize kusiza leyo nqubo. I-International Society of Sports Nutrition ikhomba cishe amagremu angu 20 kuya kwangu 40 eprotheni kwabantu abadala abaningi, uhlobo lwenani elisemaqandeni amabili noyogathi, isiqephu senyama yenkukhu noma inhlanzi esilingana nesandla, noma ikhefu leprotheni ku-shake.
Eyesibili i-carbohydrate, egcwalisa kabusha amafutha, abizwa nge-glycogen, imisipha yakho eyawashisa ngesikhathi sokuzivocavoca. Lokhu kubaluleke kakhulu ngemva kwezikhathi ezinde noma ezinzima. Ukuhlanganisa ama-carbs neprotheni yakho kwenza umsebenzi ophindwe kabili: kugcwalisa umthamo futhi kusiza iprotheni yenze umsebenzi wayo. Cabanga ngelayisi, amazambane, ama-oats, izithelo, noma isinkwa sokusanhlamvu okuphelele eceleni kwaleyo protheni.
Awudingi impuphu ekhethekile noma isiphuzo sezemidlalo kukho konke lokhu. Ukudla okuvamile kwenza umsebenzi kahle kakhulu.
Kuthiwani nge 'window'?
Ungabe wezwa ukuthi kumele udle phakathi kwemizuzu engu 30 noma ukuzivocavoca kwakho kuyachitheka. Ungakhululeka ngalokho. Umqondo omdala we-anabolic-window uthambile. Ucwaningo olusha lusikisela ukuthi isikhathi semisipha yakho sokusebenzisa kahle iprotheni sibanzi kunokuba kwakukholelwa, sinweba amahora amaningana esikhundleni sokuvala ngemva kwesigamu sehora.
Okusho ukuthini emsebenzini: yidla isidlo esilinganisele phakathi kwamahora ambalwa okuqeda bese usuvikelekile kahle. Uma uziqeqeshe into yokuqala futhi isidlo sasekuseni sizofika maduze noma kunjalo, leso sidlo sasekuseni yisidlo sakho sokululama. Akudingeki ukuphuthaza i-shake endaweni yokupaka.
I-window ibaluleka kancane uma wenza izikhathi ezimbili ezinzima eziseduze, noma uziqeqesha ungadlile ekuseni. Kulezo zimo, ukufaka okuthize ngokushesha kuyasiza. Kubantu abaningi ohlelweni oluvamile, isidlo esijwayelekile esilandelayo silungile.
Ungakhohlwa amanzi
Ukululama akumayelana nokudla okuqinile kuphela. Ulahlekelwa uketshezi uma ujuluka, futhi ukukubuyisela kusiza konke kusuka emandleni akho kuye ebuhlungwini bakho kuye ekuzivocavoceni kwakho okulandelayo. Umkhuba olula: phuza ukubuyisela ngokukhululeka lokho okulahlekile, futhi vumela umbala womchamo wakho ube isiqondiso sakho esingelona uqobo, ophaphathekile yiwo umgomo, omnyama usho ukuthi phuza okwengeziwe. Uma ujuluke kakhulu noma uziqeqeshe ekushiseni, usawoti omncane nesidlo sakho usiza umzimba wakho ukubambelela emanzini owaphuzayo.
Ezimbalwa izidlo ezilula zokululama
Akukho kwalokhu okumele kube yinkimbinkimbi. Amanye amapuleti abheka buthule zonke izinto:
- Uyogathi wesiGreki nezithelo ezimnyama nokuphatha kwe-granola
- Amaqanda nokwatapheya esinkweni esosiwe sokusanhlamvu okuphelele
- Inkukhu noma i-tofu nelayisi nemifino
- I-smoothie enobisi noma ikhefu leprotheni, ubhanana, nama-oats athize
- I-tuna noma i-salmon nezambane elibhakiwe
Thatha noma yikuphi okufanele umzuzu. Isidlo sokululama esingcono yileso ozosidla ngempela.
Kugcine kulinganisela
Umthamo omnene weqiniso. Uma ukuzivocavoca kwakho bekuwuhambo oluzolile noma ukwelula okulula, awudingi inqubo yokululama. Izidlo zakho ezijwayelekile, ezilinganisele sezivele zikuvikela. Lolu hlobo lokugcwalisa amafutha ngamabomu luzuza indawo yalo ngemva kwemizamo enzima noma emide, noma uma uziqeqesha njalo futhi uzizwa uphelile amandla.
Futhi uma ulawula isimo sezempilo esifana nesifo sikashukela noma izinkinga zezinso, noma utsheliwe ukuthi uqaphe ukungena kweprotheni noma i-carbohydrate, phatha izinombolo ezivamile lapha njendawo yokuqala bese uhlola nodokotela wakho noma udokotela wezokudla obhalisiwe ngokufanele wena. Ukudla kuyingxenye eyodwa yokululama. Ubuthongo nezinsuku zokuphumula zithwala umthwalo ofanayo. Yondla umzamo, unike isikhathi, bese uvumela umzimba wakho uguqule umsebenzi wanamuhla ube amandla akusasa.
Imithombo
- National Center for Biotechnology Information, International Society of Sports Nutrition position stand: Nutrient timing
- National Center for Biotechnology Information, Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance
- Healthline, Post-Workout Nutrition: What to Eat After a Workout