Umsebenzi kunye nokuzalwa ngumsebenzi onzima womzimba. Abasetyhini bavutha iikhalori ezininzi ngexesha lokusebenza kwabo kwaye badinga ininzi yeekhalori ekutheni bafumane le nkcitho yezinto ezinamandla. Ngelo xesha, umnqweno wokutya angeke ube namandla njengoko zombini umqondo nomzimba umxininiso kumsebenzi owenzileyo. Isibeleko esipheleleyo sexesha elipheleleyo sisisu esiqinileyo emzimbeni womntu, kwaye njengawo nawuphi na umsila usebenza kakuhle xa unikezwa ngamanzi amaninzi kunye ne-hydration.
Khetha ukutya kwakho ngokufanelekileyo , kwaye uya kuba namandla onke okufuneka uhambe kumgama wakho wokuzalwa!
Ukulula ukuGcina kuyinto ebalulekileyo
Xa umfazi ehamba emzimbeni, umzimba wakhe ulawula amandla amaninzi kunye nezibonelelo ekusebenzeni umsebenzi wabasebenzi kwaye ukhetha ukungasebenzisi iikhalori ezixabisekileyo kwiinkqubo ezingezizo "ezibalulekileyo" ezifana nokugaya, okuya kuncipha kakhulu. Ndisoloko ndincoma kubasetyhini ukuba bacinga ukuba banokutya ngakwesandla esifana nelo hlobo lokutya abanokukhetha xa bebhekene nokubanda okanye umkhuhlane. Kulula ukulungiselela, kulula ukuyidla kwaye kulula ukuyiluma. Akukho nto ecocekileyo okanye yokugcoba into enhle ukugcina engqondweni, xa kunjalo, njengoko uziva unesiqhelo kwaye unokuhlanza ngexesha lobasebenzi.
Khumbula iProtheni
Cinga ukuba nemithombo ethile yeeprotheni esandleni ukuze udle ngexesha lokusebenza kwakho. I-yogurt yegrike, ibhotela ebomvu, iiprotheni ezigubungelayo kunye noshizi ziya kuhamba phantsi lula kwaye zinike umzimba wakho iprotheni efuna ukukunceda ngomsebenzi.
Ukuba utywala kwindawo enganikezeli ukufikelela kwifriji, cinga ukuletha ukupholisa ngeepakethi ze-ice ukuze ugcine ukutya okuphakade kwindawo ekhuselekileyo.
IComplubohydrates Complex
Isonka se-Multigrain okanye i-crackers, i-pasta epheleleyo yengqolowa, irayisi e-brown, kunye ne-oatmeal yimithombo emihle yefiber kwaye ihambisa i-carbohydrate eya kunika amandla ngexesha lomsebenzi omde .
Ezi zinto zihlala zidibaniswa nomthombo wakho weprotheni kwaye zenze isidlo esinomsoco. Umsebenzi wokuqala woba ngumsebenzi wokupheka isobho esikhulu sensipho ye-inkukhu ye-inkukhu, eya kuvela emva koko xa usebenza nzima. Unako ukuhlala uxakekile kwaye ulungele ngakumbi xa abasebenzi bakho bekhetha.
Iintyatyambo Zikhawuleza, Ziyadla ngokulula
Amajikijolo afanelekileyo, iidiliya, i-melon, kunye ne "lula kwisisu sakho" i-bhanana ziqhamo ezilungileyo ukuba zibe khona. Ndandisoloko ndiba nomona ngabafazi besondeza kwiinyanga zasehlotyeni ezineziqhamo ezininzi zonyaka. Ukuba sele unqunywe kwiingqungquthela zokuluma zonke izinto ezilungele ukuhamba ziya kwenza izinto zibe lula kuwe kunye neqela lakho labasebenzi. Abanye besifazane bafumana amaqabunga amaqabunga, iidiliya kunye nezinye iziqhamo kwaye zivelisa iziqhamo zenza i-cool, epholile xa usebenza nzima I-smoothie yindlela efanelekileyo yokutya isiqhamo, kwaye iqela lakho lokuzalwa linokongeza iproteinyini ipowder ukwenzela ukunyusa.
Imithombo yamandla esheshayo
Musa ukulibala ukuba kulula kakhulu ukugaya imithombo yamandla, ukuba unganokukhawuleza udibanise phakathi kokususa iincophiso. Ezi zi-carbohydrates ezilula ziya kukunika amandla okukhawuleza kwamandla njengoko ulungele ukuhlangabezana nomntwana wakho. Izintando zam zizintambo zezinyosi kwaye enye isebenzela "iigesi zamandla" ezifumaneka kwiintlobo ezinonophelo ezinomdla ezinjengeemveliso ezixhatshazwayo ngexesha leentlanga.
Iqela lakho lokuzalwa linokunika oku kukutya ngexesha lokunyusa ukukunceda ukufumana nokugcina loo moya wesibini.
Khetha Ubulumko Bakho Bomsebenzi
Ukuhlala i-hydrated kubaluleke kakhulu njengokutya ngexesha lomsebenzi. Ukuthabatha rhoqo i juice oyikhonzile (ihlanjululwe xa kuyimfuneko xa uphuza amandla amaninzi kakhulu), isobho se-miso, okanye isiphuzo samandla emidlalo kunokukunceda ukuba uhlale u-hydrated kwaye ugcine ukuhlukana kwakho kusebenza ngokufanelekileyo. Ndiyakuthanda ukuphepha "iziphuzo zezemidlalo" kunye namayeza okutya okufakelwayo kunye ne-fructose ye-corn syrup, kwaye isenokubonisa ukuba abafazi benza isiselo esilula, esilungelelwe "sabantu abasebenzayo" ngaphambi kokuba bafumaneke.
I-koconut amanzi yiphuzo elincinci elikunika i-electrolytes ebalulekileyo oyifunayo. Ukubeka iziphuzo zakho kwindawo yebhotile yamanzi kwenza ukuba kube lula ukusela ngaphandle kwazo zonke izikhundla osebenza kuzo.
Imisebenzi kunye nokuzalwa kudinga inani elingaphezu kwamandla. Ukubonelela umzimba wakho ngokutya kunye namandla okudinga ngexesha lomsebenzi kubaluleke kakhulu ngoku njengoko kwakunjalo xa udala kwaye ukhula lo mntwana ngexesha lokukhulelwa. Yilungiselele kusengaphambili kunye nokutya okufanelekileyo kunye neziyobisi eziza kukunceda ukuba ugijime loo misebenzi kunye nebala lokuzalwa ngokuqina namandla.
> Imithombo:
UMandisa Singata, uJoan Tranmer, iGillian ML Gyte. Ukukhawulela umlomo wamanzi kunye nokutya kokutya ngexesha lobasebenzi. I-Cochrane Library, 2013 I-DOI: i-10.1002 / 14651858.CD003930.pub3 Izikhokelo zoLwazi lwe-Anesthesia ye-Obstetric: Ingxelo ehlaziyiweyo yi-American Society ye-Anesthesiologists Umsebenzi we-Anesthesia, i-Anesthesiology: Umqulu 106 (4) ngo-Apreli 2007pp 843-863.