<prompt> Fingqa isihloko: Ungagodli amaprotheni, zama ukushintsha i-quinoa ibe irayisi futhi ugwinye ubisi oluvutshelwe, i-kefir. Lokhu okunye nje kokudla neziphuzo okudingeka uzifake ekudleni kwakho ngemva kokuvivinya umzimba. Futhi zama ukudla kungakapheli ihora uqedile ukuzivocavoca njengoba kulapho umzimba wakho uwudinga khona kakhulu njengoba uqala ukushisa ukudla kanye nokululama. Lokho okudlayo ngemva kokuzivivinya kungandisa izinzuzo zokuzivivinya. Okudlayo ngemva kokuvivinya umzimba kubaluleke kakhulu. Umgomo wokudla okululaokudla okunempilo ngemva kokuzivocavoca ukuthuthukisa ukuvuselelwa, ukunciphisa ubuhlungu bemisipha, ukwandisa ikhono lokwakha imisipha nokusiza isimiso somzimba sokuzivikela, kusho uShona Wilkinson, isazi sezokudla esiyinhloko e-NutriCentre. Kungcono ukuba udle ukudla kwakho kungakapheli ihora ngemva kokuqeda ukuvivinya umzimba. Ukulinda isikhathi eside kakhulu kuyosho ukuthi ngeke uphinde ugcwalise izitolo zakho ze-glycogen futhi ngeke ululame ngokugcwele, waqhubeka. Ngokusho kukaNksz Wilkinson, ukudla okulula okuphelele ngemva kokuvivinya umzimba noma ukudla okuvamile kuqukethe kokubili ama-carbohydrate namaprotheni. Izibonelo ezinhle zihlanganisa ama-muffin kakolweni ophelele anebhotela lamantongomane, amaqanda agxishiwe ku-toast kakolweni ophelele nesifuba senkukhu esinelayisi elinsundu noma i-quinoa. Zama ukufaka ilayisi esikhundleni se-quinoa kwesobunxele lapho upheka ukudla ngemva kokuzivocavoca. I - hummus ne - pita kwesokudla ziyisidlo esihle ngoba zinama - carbohydrate namaprotheni. I-quinoa iwumthombo omuhle wamaprotheni ne-fibre, futhi ihlonishwa kakhulu uNksz Wilkinson. Wachaza: Lokhu ukudla okuhle kakhulu ongakudla ngemva kokuvivinya umzimba ukuze uqiniseke ukuthi uthola izakhi ezanele. Isazi sezokudla sachaza nokuthi iyini i-kefir nokuthi kungani ilungele impilo yakho. Wathi: I-kefir ivela lapho ubisi luhlanganiswa namagciwane futhi luvunyelwe ukuba lubile. Iqukethe amaprotheni amaningi futhi izosiza ekuvuseleleni imisipha yakho. I-whole wheat pitta ne-hummus inganikeza ama-carbohydrate namaprotheni adingekayo kakhulu kuyilapho uphayinaphu, ocebile nge-enzyme ebizwa ngokuthi i-bromelain, ewusizo ekuvimbeleni ukulimala. Ungakwazi ukuzitika ngesidlo senhlanzi namachips; kodwa qiniseka ukuthi unenhlanzi enamafutha esikhundleni se-cod noma i-hake. I-steak iqukethe i-zinc ebalulekile empilweni ye-prostate nasekuzaleni, nensimbi...  <response>: I-steak iqukethe insimbi, eyingxenye eyinhloko yokulethwa komoya-mpilo ngaphakathi kwamangqamuzana. I-kefir yobisi evuthisiwe ineprotheni eningi futhi isiza ukuvuselelwa kwemisipha. I-bromelain elwa nokuvuvukala e-ananas iyasiza ekuvimbeleni ukulimala. 