Buza uGqirha wokuTyelwa: Utywala emva kokuSebenza

Umxholo

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Q: Kubi kangakanani ukusela utywala emva kokuzilolonga?

A: Lo ngumbuzo wesondlo oqhelekileyo endihlala ndiwuva, ngakumbi kwiimbaleki zasekholejini: Ngaba ubusuku babo bangoLwesihlanu (kunye noMgqibelo) baya kuzichasa iinzame zabo zoqeqesho? Ngelixa iziphumo zingenakuba mbi njengokuba ucinga, zimbini iingongoma ekufuneka uzigcine engqondweni xa kuziwa kwiziphumo zotywala kulwakhiwo lomzimba wakho kunye nokubuyiswa kwemisipha.

1. IiKhalori Matter

Ukuba ujonge ukulahlekelwa ngamanqatha okanye ukugcina ubunzima, iikhalori zibalulekile-kunye nokuphuma ukusela kunokukhokelela kwi-fest-calorie engenanto. Umgaqo wam jikelele kunye nabaxumi kukugcina ukusela utywala okanye ngaphantsi kweziselo ezine ukuya kwezintlanu ngeveki kwaye ke kunciphise ukusuka apho kuxhomekeke kwindlela alahleko ngayo amanqatha aqhubela phambili. Kule nqanaba, utywala lunenzuzo yezempilo yokwandisa i-cholesterol yakho ye-HDL, kodwa ngaphaya kweli nqanaba, iziphumo ezilungileyo kwi-HDL azibonakali zanda kakhulu, kwaye unokuqala ukusebenzisa ezininzi iikhalori.

Gcina ukhumbula ukuba ayizizo zonke iziselo ezenziweyo ezilinganayo. Izixube ezifana nesoda kunye nejusi ziyiswekile ecocekileyo, kwaye ukuba uyazongeza, into elandelayo uyazi ukuba uneekhalori ezingama-400 kunye neswekile ngorhatya olunye. Khetha iziselo ezifana nevodka kunye nesoda yeklabhu enekalika, enencasa entle ngaphandle kweekhalori ezingenanto.

2. Yitya iProtein emva koZilolonga

Uphononongo lwamva nje lupapashwe IPLOKO ENYE ujonge impembelelo yokusela emva kokuzivocavoca kwi-protein ye-muscle synthesis (oko kukuthi ukwakhiwa kwemisipha kunye nokubuyisela ekusebenzeni). Kwisifundo, iimbaleki zenze iseshoni yoqeqesho olunzulu zilandelwa kukusela i-screwdrivers ezintandathu (i-vodka kunye nejusi yeorenji) ngaphezulu kweeyure ezintathu. Xa benza oku, iprotheni synthesis yehle ngama-37 epesenti.

Abaphandi bathatha inyathelo elinye eliya phambili ukubona ukuba isiselo sokubuyisela iprotein ye-whey (into ebonakaliswe ixesha nexesha ukunyusa iprotheni synthesis emva kokuzilolonga) inokugcina imini kwaye ingayichasi imiphumo eyingozi emva kokusebenza kotywala obunayo kwimisipha yakho. ukukwazi ukuzakha kwakhona nokuzilungisa. Xa iimbaleki zishukunyiswa kanye emva kokuzilolonga kodwa ngaphambi kokuba ziqale ukubetha izikrurulayiva ezifana neTruman Capote, i-amino acids kwi-whey yakwazi ukuthomalalisa imiphumo emibi yotywala, kwaye iprotein synthesis yehla kuphela ngama-24 ekhulwini.

Ngelixa oko kusenokubonakala ngathi kuninzi, kanye ngeveki ayisiyonto intle leyo. [Thwetha le nyaniso!] Ukusetyenziswa kotywala ecaleni, ukuba wenze into eyehlise iprotein synthesis nakathathu ngeveki, iziphumo bezingayi kuba nkulu kangako. Kwaye iimbaleki kolu phando zazisela utywala obuninzi-ngaphantsi nje kwe-120 yeegramu zotywala (malunga nesibhozo sevodka shots) kwiiyure ezintathu. Ukuba uyaphuma uyokufumana isiselo esinye okanye ezibini, iziphumo ezinobungozi kwiprotein synthesis ziya kuba ncinane kakhulu.

Ngoko kwixesha elizayo xa uceba ubusuku ngaphandle kunye nabahlobo bakho emva kwe-gym, qiniseka ukuba uneprotheni ye-whey (okanye ubisi lwetshokolethi) emva kokuzilolonga kwakho, kwaye awuyi kuba nexhala malunga nomsebenzi wakho onzima oza kuchitha.

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