Isondlo kunye nokusebenza kwezemidlalo

Isondlo sinokunceda ukuphucula ukusebenza kwezemidlalo. Indlela yokuphila esebenzayo kunye nokuziqhelanisa nokuzilolonga, kunye nokutya kakuhle, yeyona ndlela yokuzigcina usempilweni.

Ukutya ukutya okufanelekileyo kunokunceda ukubonelela ngamandla owadingayo ukuze ugqibe ugqatso, okanye ukonwabele nje umdlalo oqhelekileyo okanye umsebenzi. Kusenokwenzeka ukuba udiniwe kwaye wenze kakubi ngexesha lezemidlalo xa ungafumani ngokwaneleyo:

• Iikhalori
• IiCarbohydrate
• Ulwelo
• Intsimbi, iivithamini kunye nezinye izimbiwa
• Iiprotheni

Ukutya okufanelekileyo kwimbaleki akufani kakhulu nokutya okucetyiswayo kuye nawuphi na umntu osempilweni.

Nangona kunjalo, inani leqela ngalinye lokutya olifunayo liya kuxhomekeka:

• Uhlobo lwezemidlalo
• Isixa soqeqesho osenzayo
• Ixesha olichitha usenza lo msebenzi okanye umthambo

Abantu bavame ukugqithisa inani leekhalori abazitshisayo ngokuzilolonga ngoko kubalulekile ukuphepha ukuthatha amandla angaphezulu kunokuba usebenzise ukuzivocavoca.

Ukukunceda usebenze ngcono, kuphephe ukuzilolonga ungatyanga. Wonke umntu wahlukile, ke kuya kufuneka ufunde:

• Kuthatha ixesha elingakanani ngaphambi kokuba uzilolonge
• Kukutya okungakanani okulingeneyo

IIKHABHOLEYI

IiCarbohydrate ziyafuneka ukubonelela ngamandla ngexesha lokuzilolonga. IiCarbohydrate zigcinwa ikakhulu kwimisipha nakwisibindi.

• IiCarbohydrate ezintsonkothileyo zifumaneka kukutya okunjengepasta, iibagels, isonka seenkozo kunye nerayisi. Banikezela ngamandla, ifayibha, iivithamini kunye neeminerals. Oku kutya kunamafutha asezantsi.
• Iswekile elula, enje ngeziselo ezihlwahlwazayo, ijem kunye neejeli, kunye neelekese zibonelela ngeekhalori ezininzi, kodwa aziboneleli ngeevithamini, iiminerali kunye nezinye izondlo.
• Okona kubaluleke kakhulu lilonke inani leecarbohydrate ozityayo suku ngalunye. Ingaphezulu kwesiqingatha seekhalori zakho kufuneka zivele kwiicarbohydrate.

Kufuneka utye iikhabhohayidrethi phambi kokuba wenze imithambo ukuba uya kuba uzilolonga ngaphezulu kweyure enye. Unokuba neglasi yesiselo seziqhamo, ikomityi (245 gram) yeyogathi, okanye imuffin yesiNgesi enejeli. Nciphisa inani lamafutha owasebenzisayo kwiyure ngaphambi komnyhadala wezemidlalo.

Ufuna iikhabhohayidrethi ngexesha lokuzilolonga ukuba uya kuba usenza ngaphezulu kweyure yokuzivocavoca ngamandla. Unokwanelisa le mfuno ngokuba:

• Ii-ounces ezintlanu ukuya kwezili-10 (i-150 ukuya kwi-300 yeemililitha) zesiselo sezemidlalo rhoqo kwimizuzu eli-15 ukuya kwengama-20
• Zimbini ukuya kwezintathu izandla zeepretzels
• Isiqingatha sehafu ukuya kwindebe yesibini (i-40 ukuya kwi-55 gram) yegranola enamafutha asezantsi

Emva kokuzilolonga, kuya kufuneka utye iikhabhohayidrethi ukwakha kwakhona iivenkile zamandla kwezihlunu zakho ukuba usebenza nzima.

• Abantu abazilolonga okanye abaqeqesha ngaphezulu kwemizuzu engama-90 kufuneka batye okanye basele ii-carbohydrate ezingaphezulu, mhlawumbi ezineprotein, emva kweeyure ezi-2. Zama ibar yezemidlalo, umzila oxutywe namantongomane, okanye iyogathi kunye negranola
• Ukusebenza okungapheliyo kwimizuzu engama-60, amanzi adla ngokuba yiyo yonke into efunekayo.

IPROTINI

Iprotein ibalulekile ekukhuleni kwezihlunu nasekulungiseni izicwili zomzimba. Iiprotheyini zinokusetyenziswa ngumzimba kumandla, kodwa kuphela emva kokuba iivenkile zekhabohayidrethi zisetyenzisiwe.

Kodwa kukwayintsomi ukuba ukutya okuneproteni ephezulu kuya kukhuthaza ukukhula kwemisipha.

• Kuphela ngoqeqesho lwamandla kunye nokuzilolonga oluya kutshintsha umsipha.
• Iimbaleki, nditsho nabakhi bomzimba, zifuna iprotheyini encinci eyongezelelweyo yokuxhasa ukukhula kwemisipha. Iimbaleki zinokuhlangabezana ngokulula nale mfuno inyukayo ngokutya iikhalori ezipheleleyo (ukutya ukutya okuninzi).

Uninzi lwabantu baseMelika sele lutye phantse kabini iiprotheyini njengoko zifuna ukukhula kwezihlunu. Iiprotheyini ezininzi ekudleni:

• Iya kugcinwa njengokwanda kwamafutha omzimba
• Unokwandisa ithuba lokuphelelwa ngamanzi emzimbeni (alonelanga ulwelo emzimbeni)
• Ingakhokelela ekuphulukaneni necalcium
• Unokubeka umthwalo owongeziweyo kwizintso

Rhoqo, abantu abagxila ekutyeni iprotein eyongezelelweyo abanokufumana iicarbohydrate ezoneleyo, ezizezona zibalulekileyo kumandla ngexesha lokuzilolonga.

Izincedisi ze-amino acid kunye nokutya iiprotheyini ezininzi azicetyiswa.

AMANZI NEZINYE IZIQHAMO

Amanzi yeyona nto ibalulekileyo, kodwa ingakhathalelwanga, izondlo kubadlali. Amanzi kunye neencindi kubalulekile ukugcina umzimba uhlaziyekile kubushushu obufanelekileyo. Umzimba wakho ungaphulukana neelitha ezininzi zokubila kwiyure yomthambo onamandla.

Sula umchamo luphawu olulungileyo lokuba uphinde uphinde uphile emzimbeni. Ezinye izimvo zokugcina ulwelo ngokwaneleyo emzimbeni zibandakanya:

• Qiniseka ukuba usela iziselo ezininzi ngokutya konke, nokuba awuzukuzilolonga okanye akunjalo.
• Sela malunga nee-ounces ezili-16 (2 iikomityi) okanye iimililitha ezingama-480 zamanzi iiyure ezi-2 ngaphambi kokuzilolonga. Kubalulekile ukuqala ukuzilolonga ngamanzi aneleyo emzimbeni wakho.
• Qhubeka nokusela amanzi ngexesha nasemva kokuzilolonga, malunga ne-1/2 ukuya kwi-1 indebe (i-120 ukuya kwi-240 milliliters) yolwelo rhoqo kwimizuzu eli-15 ukuya kwengama-20. Amanzi angcono kwiyure yokuqala. Ukutshintshela kwisiselo esinamandla emva kweyure yokuqala kuya kukunceda ufumane ii-electrolyte ezaneleyo.
• Sela naxa ungasanxanwa.
• Ukugalela amanzi phezu kwentloko yakho kunokuziva kulungile, kodwa ayizukufumana ulwelo emzimbeni wakho.

Nika abantwana amanzi rhoqo ngexesha lemidlalo. Abasabeli kunxano nakubantu abadala.

Ulutsha kunye nabantu abadala kufuneka bathathe indawo yabo nabuphi na ubunzima bomzimba obulahlekileyo ngexesha lokuzilolonga ngesixa esilinganayo samanzi. Kwipawundi nganye (450 grams) uphulukana nayo ngelixa uzilolonga, kufuneka usele ii-ounces ezili-16 ukuya kwezingama-24 (480 ukuya kuma-720 milliliters) okanye iikomityi ezi-3 (720 milliliters) zolwelo kwiiyure ezi-6 ezizayo.

UKUPHUMELELA AMANQANABA ANQWENELEKILEYO NGEENJONGO ZOKHUPHISWANO

Ukutshintsha ubunzima bomzimba wakho ukuphucula ukusebenza kufuneka kwenziwe ngokukhuselekileyo, okanye kungenza ingozi enkulu kunokulungileyo. Ukugcina ubunzima bomzimba wakho buphantsi kakhulu, ukuncipha ngokukhawuleza, okanye ukuthintela ukutyeba ngendlela engeyiyo eyendalo kunokuba nefuthe elibi kwimpilo. Kubalulekile ukuseta iinjongo ezinobunzima bomzimba.

Iimbaleki ezisencinci ezizama ukunciphisa umzimba kufuneka zisebenze nogqirha wezidlo obhalisiweyo. Ukuzama ukutya ngokwakho kunokukhokelela ekutyeni okungalunganga ngokutya okungonelanga okanye okugqithileyo kwizondlo ezithile.

Thetha noochwephesha kwezempilo ukuba uxoxe ngokutya okulungele umdlalo wakho, ubudala, isini, kunye nenani loqeqesho.

Umthambo - isondlo; Umthambo - ulwelo; Ukuzilolonga - hydration

Ukukhupha iJR. Ukutya kwezemidlalo. Ku: Madden CC, Putukian M, McCarty EC, CC encinci, ii-eds. Unyango lweMidlalo yeNetter. Ngomhla wesi-2. IPhiladelphia, PA: Elsevier; I-2018: isahluko 5.

UBuschmann JL, uBuell J. Ukondla kwezemidlalo. Ku: UMiller MD, uThompson SR. ii-eds. UDeLee kunye neDrez's Orthopedic Sports Medicine. Umhla we-5. IPhiladelphia, PA: Elsevier; 2020: isahluko 25.

UThomas DT, u-Erdman KA, uBurke LM. Indawo yeAkhademi yeZondlo kunye neDietetics, iiDietitians zaseCanada, kunye neAmerican College of Sports Medicine: isondlo kunye nokusebenza kwezemidlalo. Ukutya kweJ Acad Nutrition. Ngo-2016; 116 (3): 501-528. IINKCUKACHA: 26920240 www.ncbi.nlm.nih.gov/pubmed/26920240.