Yini udla phambi ukuqeqeshwa? Amathiphu abalulekile kwi umsoco ofanele ngaphambi ukuqeqeshwa

Kwaphela amasonto amaningana, mina hit ejimini, kodwa ungayiboni imiphumela ngesimo kwesisindo? Manje uphendula lo mbuzo: "? Yini adle phambi ukuqeqeshwa". Lokhu kuyisici esibalulekile. Namuhla esinitshela mayelana nendlela ukudla ngendlela efanele phambi Amazing ukunciphisa umzimba noma athole yemisipha.

Isikhathi sokudla

Impumelelo ukuqeqeshwa ngu 60-70% kuncike kwamandla. Kungaba amahora ambalwa ukunikeza ejimini noma ngokwenza izivivinyo ezinesisindo, kodwa akazange athole imiphumela ebonakalayo. Lesi simo ijwayelekile kuwe? Kungakhathaliseki ukuthi udla phambi Amazing, kuxhomeke kakhulu.

Mayelana nokudla ngendlela efanele futhi umkhiqizo kwesokudla, sizoxoxa kamuva. Okwamanje, kufanele sithole isikhathi eliphezulu ukudla. Igama elithi "pre-Amazing" akusho ukuthi udinga ukudla ukudla okuthile imizuzu emi-5 ngaphambi ekilasini. Okokuqala, uma usuthi umzimba ungakhululekile. Okwesibili, umsebenzi wehlisa ijubane inqubo ukugaya. Okwesithathu, nokubhamuka zingavela, ukozela kanye nomuzwa ukusinda esiswini.

Abagijimi abangochwepheshe nobungqabavu abafundisi belulekwa ukuba adle amahora 2 phambi kwekilasi. Abanye abafana namantombazane ukungatholi ukudla noma yini. Kodwa benza iphutha elikhulu. Ukuqeqesha esiswini esingenalutho ngeke siphumelele. Futhi zonke ngenxa yokuntuleka nazo zonke ezidingo ezidingekayo. Ukudla ngaphambi umsebenzi kufanele kube digestible futhi yokumatisa umzimba amandla. Ungakwazi emanti nje kuphela noma isidlo gainer ingxenye encane cottage shizi.

Yini ukuba adle phambi Amazing

Umzimba womuntu, play ezemidlalo, kudingeka carbohydrate. It izosetshenziswa imisipha ngesikhathi umsebenzi. Ingxenye encane amaprotheni liwumthombo oyinhloko amino acid, okuyinto kudala Anabolic "kwesisekelo." Ngokuqondene amafutha ke akufanele kube kwimenyu pre-Amazing. Bona ukubambezela yonke izinqubo umzimba okwenzeka emzimbeni. Futhi ayinawo carbohydrate amafutha namaprotheni angena egazini.

Calorie okuqukethwe nevolumu ukudla

Yini ukuba adle phambi Amazing yakhelwe ukwandisa yemisipha? Isethi kwemikhiqizo kungenzeka okufanayo njengoba ibhulakufesi ezivamile (ukudla). Into esemqoka ukuthi umzimba wathola kilojoule anele. amandla ukusetshenziswa kungase kuhluke nabantu abahlukene. Lokhu ucabangela izinto ezifana nobudala, ubulili kanye nohlobo umzimba umuntu.

I Kunconywa engayitholi caloric ngaphambi umsebenzi:

• ngoba amadoda - 300 kcal;
• kwabesifazane - kilojoule 200.

izingxenye ezibalulekile ekudleni

Ekubhaleni nanoma yokudla noma ukudla uhlelo zaba amaphrotheni, amafutha kanye carbohydrate. Yini ukuba adle phambi Amazing? Futhi malini? Lokhu uzofunda khona manje.

carbohydrate

Ufuna ukuzijayeza yimpumelelo? Khona-ke udinga ukudla 40-70 amagremu carbohydrate kancane. Zibizwa ngokuthi ngakho ngenxa izinga eliphansi eqhekeza ku monosaccharides. Ngokuba umzimba liwumthombo ongcono kunayo yonke namandla. Futhi ephephile. Uma amahora ambalwa ngaphambi kokuba Amazing yakho udla nokudla okune carbohydrate ayinkimbinkimbi, uzothola ophethe vivacity amahora ambalwa. Kuyinto lokhu isidingo ukuqeqeshwa okunzulu.

Imikhiqizo nge carbohydrate okuqukethwe ongaphakeme (10 kuya ku-40 g ngalinye 100 g umkhiqizo):

• amagilebhisi apula;
• beet kanye amazambane;
• ijusi yezithelo (ngaphandle izithasiselo);
• ushizi ushizi.

Ngo imifino, uphizi, ubhontshisi kanye rye isinkwa 40-60 g carbohydrate (100 g). Umholi kokuqukethwe lezi izinto okusanhlamvu, irayisi, nokunye okufana nokolweni, oatmeal, nezinye okusanhlamvu.

amaprotheni

Phakathi ukuqeqesha imisipha qinisa futhi ukwandisa ngobukhulu. Ukugcina isimo Anabolic kubalulekile ukusebenzisa amaprotheni. Nazo ngokufanayo, aqukethe amino acid - izinto abahilelekile of kabusha nokwakhiwa kwezintambo zesivikelo sesifuba kwemisipha.

kuwumthombo wamaprotheni kukhona imikhiqizo elandelayo:

• Cottage shizi, ubisi, ushizi namaqanda.
• Turkey, ihansi inyama, inkukhu.
• yengulube mafutha, yenkomo kanye inyama yenkonyana.
• Salami, kuphekwe namasoseji.
• Trout.

Per ukudla nawe ungadla akukho kuka 20-30 amagremu amathathu amaprotheni.

amafutha

Ekudleni nomsubathi kufanele khona hhayi kuphela amaprotheni kanye carbohydrate. Ngaphandle amafutha, futhi, abakwazi ukukwenza. Kodwa lokho akusho ukuthi kufanele adle okunama-kilojoule amaningi ukudla. Sinesithakazelo yemifino amafutha. Ngeke zibangele noma iyiphi ukulinyazwa sibalo futhi Ngeke sinciphise ukuphumelela Amazing. omnqumo Ideal futhi flaxseed uwoyela inhlanzi uwoyela. Le mikhiqizo aqukethe polyunsaturated okunamafutha acid (i-omega-3).

"Yini ukuba adle phambi Amazing?" - akulona udaba kuphela ohlupha abantu behileleka ezemidlalo. Ukuphuza umbuso futhi kufanele ihlonishwe. Amanzi kuyadingeka ukuba umzimba womuntu. A ikakhulukazi abasubathi. kuyinsakavukela Daily - 2 amalitha amanzi (ngaphandle gas).

Phakathi umsebenzi, silahlekelwa izinto eziwuketshezi. Ngakho-ke, qiniseka ukuthi ubuyise izinqolobane zalo. Over 1 ihora ngaphambi ukuqeqeshwa abesifazane ziphuze 0.5 amalitha amanzi, futhi amadoda - 0.8 litre. Akekho noyedwa gulp, futhi sips amancane.

Elinye iphuzu elibalulekile - le electrolyte kanye electrolyte ibhalansi. Uma wenza ukuzivocavoca elahlekile semali namaminerali. Ukubuyisela electrolyte kufanele kube pre-Amazing ingcosana yamanzi usawoti.

Okudingayo for iqoqo yemisipha

Ungathanda umzimba wakho baba nokunwebeka futhi wathola impumuzo? Khona-ke ingabe uyalingana anaerobic umsebenzi imvamisa izikhathi 2-3 ngesonto. Yini ukuba adle phambi Amazing? Ukubuyisela zamagama kanye muscle Imicu yotshani kudinga carbohydrate kancane namaprotheni.

Isigamu sehora ngaphambi kokuqala amakilasi, nawe ungadla:

• omunye izithelo (isib apula noma eliphakathi kwe);
• phusha amajikijolo nge ongaphakeme Inkomba glycemic (strawberry, omnyama obomvu currant nabanye);
• ugeza phansi konke okuphuzwayo amaprotheni, okungcono serum (sibonga kuye, ukudla ngokushesha ezamukelwe ngu umzimba futhi babe umthombo wamandla); ubuningi isiphuzo ibalwa kanje: 0,22-ml esisindo 1 kg.

Jima kwesisindo

Injongo ngokuvakashela ejimini kuyinto kwesisindo? Udinga ukuzivocavoca. Omunye umthetho kufanele kuqashelwe ukuba nemiphumela ebonakalayo: ikhalori ukusetshenziswa kufanele sibe ngaphezu ukusetshenziswa yabo. Kodwa lokhu akusho ukuthi akufanele adle phambi Amazing. Yini ochwepheshe batusa?

Njenganoma isethi kwemisipha, kufanele adle amahora ama-2 ngaphambi kokuqala amakilasi. Kodwa inani carbohydrate namaprotheni zizohluka. Badinga ukudla kancane ukuze avimbele ukuvela glycogen okweqile bemisipha. Inani elikhulu amaprotheni - 10-15 amagremu, kanye carbohydrate - 15-20, the Ungeqeli ngalé kwalokho.

Uma ungahambi phambi Amazing, awukwazi ukwenza ukuzilolonga ne umfutho edingekayo ukuze ashise amanoni. Kakhulu ngokudla kwasekuseni okumnandi (kwasemini) ngaphambi kokuba ukuqeqeshwa futhi ngeke bazuze. Ngenxa yokuthi umzimba ngeke basebenzise amandla ukudla, kunokuba fat ngokweqile.

Ukuze uthole amahora ambalwa ngaphambi kokuba umsebenzi kuyadingeka ukwenza isidlo kokwakhiwa okulandelayo:

• 15 g ama-carbohydrate kanye 12 g amaprotheni - I-amadoda;
• 10 g ama-carbohydrate kanye 7 g amaprotheni - kwabesifazane.

Lokho kudla kuyoba ukunikeza amandla, okuyinto kwanele ukugcina umfutho ekuqaleni amakilasi. Lokhu uyazi yimuphi umqeqeshi ukuqina. Nokho, kusasele imizuzu embalwa kamuva umzimba ngizodonsela amandla amafutha asemzimbeni, okuyinto ke kuholela ukwehla umthamo sibalo kanye kwesisindo.

An eyengeziwe ivuselela kwesisindo inqubo kungaba inkomishi yetiye eqinile oluhlaza. Thina ukuwaphuza isigamu sehora ngaphambi ukuqeqeshwa. Izingxenye zalesi isiphuzo, ukukhuthaza uketshezi of norepinephrine futhi epinephrine. Ngenxa yalokho, imisipha zisebenzisa amanoni amanoni + njengephunga 'nophethiloli.

imikhiqizo kungavunyelwe

Manje uyazi ukuthi adle phambi Amazing. It uhlala uhlu imikhiqizo abasubathi ukusebenzisa akudingekile. Sikhuluma ukudla okunamafutha. Iyingozi ukuqeqeshwa yilezi: ethosiwe amazambane, donuts namaqebelengwane, inyama okunamafutha, chips futhi iyiphi nokudayisa ukudla okungabizi.