Isicwangciso sokutya somzimba: Yintoni oza kuyitya, into ekufuneka uyiphephe

Umxholo

• Isiseko sokwakha umzimba
• Izibonelelo zoKwakha uMzimba
• Iimfuno zeCalorie kunye neMacronutrients
• Zingaphi iikhalori ozifunayo?
• Isilinganiselo seMacronutrient
• Isakhiwo sokwakha umzimba: Ukutya ukutya kunye nokuKhusela
• Ukutya ekujolise kuko
• Ukutya Ukunciphisa
• Izixhobo zokwakha umzimba
• Imenyu yeSampulu yeVeki enye
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Izinto ezifanele zigcinwe engqondweni
• Amanqanaba asezantsi oMzimba weFat anokuchaphazela kakubi ukulala kunye neMood
• Umngcipheko we-Anabolic Steroid Use
• Umgca osezantsi

Ukwakha umzimba kugxile ekwakheni izihlunu zomzimba wakho ngokunyusa ubunzima kunye nokutya.

Nokuba kukuzonwabisa okanye kukhuphiswano, ukwakha umzimba kuhlala kubhekiswa kuko njengokuphila, njengoko kubandakanya ixesha olichitha ngaphakathi nangaphandle kwejim.

Ukuze wandise iziphumo zakho ejimini, kuya kufuneka ujonge kwindlela otya ngayo, njengoko ukutya ukutya okungalunganga kunokuba yingozi kwiinjongo zakho zokwakha umzimba.

Eli nqaku lichaza into yokutya kunye nokuyinqanda kwisondlo sokwakha umzimba kwaye ibonelela ngesampulu yeveki enye yemenyu.

Isiseko sokwakha umzimba

Ukwakha umzimba kwahlukile ekuphakamiseni amandla okanye ekuphakamiseni iOlimpiki kuba kugwetywa kukhuphiswano nembonakalo yomzimba kunokomelela komzimba.

Kananjalo, abakhi bomzimba banqwenela ukukhula kunye nokugcina umzimba olungeleleneyo, onomzimba kunye nemisipha.

Ukwenza oku, uninzi lwabakhi bezakhiwo zomzimba baqala ngaphandle kwexesha-elilandelwayo yindlela yokutya ye-in-season-ekubhekiswa kuyo njengenqanaba lokubhabha nokusika, ngokulandelelana.

Ngexesha lesigaba sokubhukuqa, esinokuhlala iinyanga ukuya kwiminyaka, abakhi bomzimba batya ikhalori ephezulu, ukutya okuneprotein kunye nokuphakamisa ubunzima ngokujolise kwinjongo yokwakha izihlunu ezininzi ().

Isigaba sokusika esilandelayo sigxile ekulahlekelweni ngamanqatha amaninzi kangangoko kunokwenzeka ngelixa kugcinwa ubunzima bemisipha obuphuculweyo ngexesha lesigaba sokubhukuda. Oku kufezekiswa ngotshintsho oluthile ekutyeni nasekuzilolongeni ixesha leeveki ezili-12 ukuya kwezi-26 ().

Uqeqesho lokwakha umzimba kunye nokutya ngendlela eyahlukileyo kohlulwa ngokwamanqanaba amabini: ukubetha kunye nokusika. Injongo yesigaba sokubhukuda kukwakha umsipha, ngelixa isigaba sokusika sinikezelwe ekugcineni izihlunu ngelixa uphulukana namanqatha omzimba.

Izibonelelo zoKwakha uMzimba

Kukho izibonelelo ezahlukeneyo zempilo ezinxulunyaniswa nokwakha umzimba.

Ukugcina kunye nokwakha izihlunu, abakhi bomzimba basebenzise rhoqo, besenza zombini ukumelana kunye noqeqesho lwe-aerobic.

Ukuxhathisa uqeqesho kukonyusa amandla omzimba kunye nobukhulu. Amandla emisipha ahambelana kakhulu nomngcipheko osezantsi wokubulawa ngumhlaza, sisifo sentliziyo kunye nesezintso, kunye nezinye izifo ezinzulu ().

Ukuzivocavoca i-Aerobic, eyakha umzimba rhoqo ukunciphisa amafutha emzimbeni, kuphucula impilo yentliziyo kwaye kunciphisa kakhulu umngcipheko wokukhula okanye ukubulawa sisifo sentliziyo- inani lokuqala lokubulala eMelika (,).

Ukongeza kwimithambo, abakhi bomzimba bajolise kwisondlo sabo.

Ngokucwangcisa ngononophelo, abakhi bomzimba banokutya ngendlela engaxhasi kuphela iinzame zabo kwindawo yokuzivocavoca kodwa ibagcine besempilweni.

Ukulandela indlela yokutya esempilweni, kubandakanya ukutya okuxineneyo kwezondlo kuwo onke amaqela okutya ngexabiso elifanelekileyo, kunokunciphisa kakhulu umngcipheko wezifo ezingapheliyo ().

Abakhi bomzimba basebenzise rhoqo kwaye banokutya ukutya okucwangcisiweyo kunye nezondlo, zombini ezibonelela ngeenzuzo ezininzi zezempilo.

Iimfuno zeCalorie kunye neMacronutrients

Injongo yabakhi bomzimba abakhuphisanayo kukunyusa ubunzima bemisipha kwisigaba sokubhukuda kunye nokunciphisa amanqatha omzimba kwisigaba sokusika. Yiyo loo nto utya iikhalori ezininzi kwisigaba sokubhukuda kunakwisigaba sokusika.

Zingaphi iikhalori ozifunayo?

Eyona ndlela ilula yokufumanisa ukuba zingaphi iikhalori ozifunayo kukuzilinganisela ubuncinci kathathu ngeveki kwaye urekhode okutyayo usebenzisa usetyenziso lokulandela umkhondo wekhalori.

Ukuba ubunzima bakho buhlala bunjalo, inani lemihla ngemihla leekhalori ozityayo ziikhalori zakho zolondolozo - ngamanye amagama, awuphulukani okanye uzuze ubunzima, kodwa ubugcina.

Ngexesha lesigaba sakho sokubhukuda, kuyacetyiswa ukuba wandise ikhalori yakho nge-15%. Umzekelo, ukuba iikhalori zakho zokugcina zingama-3,000 ngosuku, kuya kufuneka utye ii-calories ezingama-3,450 ngosuku (3,000 x 0.15 = 450) ngexesha lesigaba sakho sokubhuqa ().

Xa utshintsha ukusuka kubuninzi ukuya kwinqanaba lokusika, endaweni yoko uya kunciphisa iikhalori zakho zesondlo nge-15%, oko kuthetha ukuba ungatya ii-calories ezingama-2,550 ngosuku endaweni ye-3,450.

Njengoko ufumana ubunzima kwisigaba sokubhukuda okanye ukunciphisa umzimba kwisigaba sokusika, kuya kufuneka uhlengahlengise ukutya kwakho ikhalori ubuncinci inyanga nenyanga kwiakhawunti yotshintsho kubunzima bakho.

Yandisa iikhalori zakho njengoko ufumana ubunzima kwisigaba sokubhukuda kunye nokunciphisa iikhalori zakho njengoko uncipha emzimbeni kwisigaba sokusika sokuqhubela phambili.

Ngalo naliphi na isigaba, kuyacetyiswa ukuba ungalahli okanye uzuze ngaphezulu kwe-0.5-1% yesisindo somzimba wakho ngeveki. Oku kuqinisekisa ukuba ungalahli kakhulu izihlunu ngexesha lesigaba sokusika okanye ufumane amanqatha amaninzi omzimba ngexesha lesigaba sokubetha ().

Isilinganiselo seMacronutrient

Nje ukuba umisele inani leekhalori olifunayo, unokumisela umlinganiso we-macronutrient ratio, ongumlinganiso ophakathi kweprotein yakho, i-carbohydrate kunye nokutya okunamafutha.

Ngokungafaniyo nokwahluka kwiimfuno zakho zekhalori phakathi kwesigaba sokubhuqa kunye nokusika, umlinganiso wakho we-macronutrient awutshintshi.

Iiprotheyini kunye nee-carbs ziqulathe iikhalori ezine kwigrama nganye, kunye nenqatha linezithoba.

Kuyacetyiswa ukuba ufumane (,):

• I-30-35% yeekhalori zakho ezivela kwiprotheni
• I-55-60% yeekhalori zakho kwii-carbs
• I-15-20% yeekhalori zakho kumanqatha

Nanku umzekelo womyinge wenqanaba lesibini sokubhuqa kunye nokusika:

Ezi zikhokelo ngokubanzi, kungoko kungcono ukubonisana nesazi sokutya esibhalisiweyo ukumisela iimfuno zakho ngokusekwe kwiinjongo zakho zokuqinisekisa ukuba ukutya kwakho kunesondlo esaneleyo.

Ukucetyiswa kokutya ikhalori, kodwa hayi umlinganiso we-macronutrient, ohlukile phakathi kwesigaba sokubhuqa kunye nokusika. Ukunika ingxelo ngotshintsho lobunzima, hlengisa ukutya kwekhalori rhoqo ngenyanga.

Isakhiwo sokwakha umzimba: Ukutya ukutya kunye nokuKhusela

Njengokuqeqeshwa, ukutya kukutya kubalulekile.

Ukutya ukutya okufanelekileyo ngokwamaxabiso afanelekileyo kubonelela ngezihlunu zakho ngezakha mzimba abazifunayo ukuze baphinde basebenze kwaye bakhule babe namandla kwaye bomelele.

Kwelinye icala, ukutya ukutya okungalunganga okanye ukungatyi ngokwaneleyo kokufanelekileyo kuya kukushiya neziphumo ezingafaniyo.

Nazi ukutya ekufuneka ujolise kuzo kunye nokutya ukunciphisa okanye ukunqanda:

Ukutya ekujolise kuko

Ukutya okutyayo akufuneki kwahluke phakathi kwesigaba sokubhuqa kunye nokusika-ngesiqhelo, ziimali ezenzayo.

Ukutya ekufuneka kutyiwe kubandakanya ():

• Iinyama, iinkukhu kunye nentlanzi: I-Sirloin steak, inyama yenkomo, inyama yehagu, inyamakazi, ibele lenkukhu, isalmon, i-tilapia kunye ne-cod.
• Ubisi: I-yogurt, itshizi ye-cottage, ubisi olunamafutha asezantsi kunye netshizi.
• Iinkozo: Isonka, isiriyeli, ii-crackers, i-oatmeal, i-quinoa, i-popcorn kunye nerayisi.
• Iziqhamo: Ii-orenji, ii-apile, iibhanana, iidiliya, amapere, iipesika, ivatala kunye namajikijolo.
• Imifuno enesitatshi: Iitapile, umbona, i-ertyisi eluhlaza, iimbotyi eziluhlaza kunye necassava.
• Imifuno: I-Brokholi, isipinatshi, imifuno yesaladi enamagqabi, iitumato, iimbotyi eziluhlaza, ikhukhamba, i-zucchini, i-asparagus, ipepile kunye nama-mushroom.
• Imbewu kunye namandongomane: Iiamangile, ii-walnuts, iimbewu zikajongilanga, imbewu ye-chia kunye nembewu yeflakisi.
• Iimbotyi kunye nemidumba: Iichickpeas, iilentile, iimbotyi zezintso, iimbotyi ezimnyama kunye neembotyi zepinto.
• Oyile: Ioyile yomnquma, ioyile yeflakisi kunye neoyile yeavokhado.

Ukutya Ukunciphisa

Ngelixa kufuneka ubandakanye ukutya okwahlukeneyo kwindlela otya ngayo, kukho ezinye ekufuneka uzinciphisile.

Oku kubandakanya:

• Utywala: Utywala bunokuchaphazela kakubi amandla akho okwakha izihlunu kunye nokulahlekelwa ngamanqatha, ngakumbi ukuba ubusebenzisa kakhulu ().
• Ushukela owongeziweyo: Ezi zibonelela ngeekhalori ezininzi kodwa zimbalwa izondlo. Ukutya okuneswekile eninzi kongezwa iilekese, iicookies, iidonuts, iayisi khrimu, ikeyiki kunye neziselo ezineswekile, ezinjengeesoda kunye neziselo zezemidlalo ().
• Ukutya okunzulu okuthosiweyo: Oku kunokukhuthaza ukudumba kwaye-xa kutyiwa kakhulu-isifo. Imizekelo ibandakanya iintlanzi eziqhotsiweyo, iifriji zaseFrance, iiringi zetswele, iziqwengana zenkukhu kunye namasi etshizi ()

Ukongeza ekunciphiseni oku, unokufuna ukunqanda ukutya okuthile ngaphambi kokuba uye kwindawo yokuzivocavoca enokuthi icothise ukwetyisa kwaye ibangele ukuphazamiseka kwesisu ngexesha lokuzilolonga kwakho.

Oku kubandakanya:

• Ukutya okunamafutha aphezulu: Ukutya okunamafutha aphezulu, ukutya kweebhotolo kunye neesosi ezinzima okanye iikhrimu.
• Ukutya okuphezulu Iimbotyi kunye nemifuno enqamlezileyo efana ne-broccoli okanye icauliflower.
• Iziselo eziCarbonated: Amanzi aqaqambileyo okanye isoda yokutya.

Izixhobo zokwakha umzimba

Uninzi lwabakhi bomzimba bathatha izongezo zokutya, ezinye zazo ziluncedo ngelixa ezinye zingenjalo (,).

Ezona zixhobo zokwakha zomzimba zibandakanya:

• Iprotein yewhey: Ukusebenzisa ipowder powder yindlela elula nefanelekileyo yokwandisa ukutya kwakho kweeprotein.
• Yila: I-creatine ibonelela ngezihlunu zakho ngamandla afunekayo ukuze wenze enye okanye ezimbini. Ngelixa kukho iintlobo ezininzi ze-creatine, jonga i-creatine monohydrate njengoko iyeyona isebenzayo ().
• Ikhafeyini: I-caffeine inciphisa ukudinwa kwaye ikuvumela ukuba usebenze nzima. Ifumaneka kwizincedisi zangaphambi kokuzilolonga, ikofu okanye iti ().

Isongezelelo seevithamini kunye nezamaminerali kunokuba luncedo xa umisela umda ekuthatheni kwakho ikhalori kumzamo wokunciphisa amafutha emzimbeni ngexesha lesigaba sakho sokusika.

Bandakanya iintlobo ezahlukeneyo zokutya okunezondlo kuwo onke amaqela okutya ekutyeni kwakho. Kunqande okanye ukunciphisa umda etywaleni, ukutya okuneswekile eyongeziweyo kunye nokutya okunzulu okuthosiweyo Ukongeza kwindlela otya ngayo, iiprotey ze-whey, i-creatine kunye ne-caffeine kunokuba luncedo.

Imenyu yeSampulu yeVeki enye

Ukutya kwabakhi bomzimba kudla ngokuchazwa njengokuthintela, ukuphindaphinda kunye nokudika.

Izidlo zesintu zokwakha ngokwesiqhelo ziqulathe ukukhethwa kokutya okulinganiselweyo kunye nokutya okuncinci phakathi nangaphakathi kwamaqela okutya, oku kungakhokelela kukungonelisi ngokwaneleyo kwezimbiwa kunye neevithamini ().

Ngesi sizathu, kubalulekile ukufaka iindidi ekutyeni kwakho ukuqinisekisa ukuba iimfuno zakho zesondlo ziyafezekiswa - ngakumbi ngexesha lesigaba sokusika xa usitya iikhalori ezinqunyelwe.

Isidlo ngasinye kunye ne-snack kufuneka ibe ne-20-30 gram yeprotheni yokuxhasa ngokupheleleyo ukwakha izihlunu ().

Xa ukwinqanaba le-bulking, ukutya kwakho ukutya kuya kuba phezulu kakhulu xa ukwinqanaba lokusika.

Ungakonwabela ukutya okufanayo kwisigaba sokusika obuya kuthi xa usenza bulking- kwisahlulo esincinci.

Nantsi imodeli yeveki enye yokwakha umzimba:

uMvulo

• Isidlo sakusasa: Amaqanda aqhekezayo ngama-mushroom kunye ne-oatmeal.
• I-snack: I-cottage cheese enamafutha aphantsi kunye neeblueberries.
• Isidlo sasemini: I-venison burger, irayisi emhlophe kunye ne-broccoli.
• I-snack: Iprotheni inyikima kunye nebhanana.
• Isidlo sangokuhlwa: Isalmon, iquinoa kunye neasparagus.

uLwesibini

• Isidlo sakusasa: Iiproteni zepeneki ngesiraphu ekhanyayo, ibhotolo yamandongomane kunye namaqunube.
• I-snack: Amaqanda abilisiwe kunye neapile.
• Isidlo sasemini: I-Sirloin steak, ibhatata emnandi kunye nesaladi yespinatshi ene-vinaigrette.
• I-snack: Iiprotheni zingcangcazela kunye ne-walnuts.
• Isidlo sangokuhlwa: Umhlaba we-turkey kunye ne-marinara sauce phezu kwepasta.

uLwesithathu

• Isidlo sakusasa: Inkukhu yenkukhu eneqanda kunye neetapile ezigcadiweyo.
• I-snack: Iyogathi yamaGrike kunye neeamangile.
• Isidlo sasemini: I-Turkey ibele, i-basmati irayisi kunye nama-mushroom.
• I-snack: Iiprotheni zingcangcazela kunye neediliya.
• Isidlo sangokuhlwa: IMackerel, irayisi emdaka kunye namagqabi esaladi ane-vinaigrette.

uLwesine

• Isidlo sakusasa: Umhlaba we-turkey, iqanda, itshizi kunye ne-salsa kwi-tortilla yengqolowa epheleleyo.
• I-snack: Yogurt ngegranola.
• Isidlo sasemini: Inkukhu yenkukhu, iitapile ezibhakiweyo, ukhilimu omuncu kunye ne-broccoli.
• I-snack: Iiprotheni zingcangcazela kwaye zixube amajikijolo.
• Isidlo sangokuhlwa: Gquba i-fry yenkukhu, iqanda, irayisi emdaka, i-broccoli, ii-ertyisi kunye neminqathe.

uLwesihlanu

• Isidlo sakusasa: Iiblueberries, iistrawberry kunye nevanilla Greek yoghurt kwii-oats zobusuku bonke.
• I-snack: UJerky kunye namandongomane axubekileyo.
• Isidlo sasemini: Iifilitha zeTilapia ezinejusi yelamuni, iimbotyi ezimnyama kunye neepinto kunye nemifuno yamaxesha onyaka.
• I-snack: Iiprotheni zingcangcazela kunye nevatala.
• Isidlo sangokuhlwa: Inyama yenkomo esezantsi ngombona, irayisi emdaka, ii-ertyisi eziluhlaza kunye neembotyi eziluhlaza.

uMgqibelo

• Isidlo sakusasa: Umhlaba we-turkey kunye neqanda ngombona, i-bell pepper, ushizi kunye ne-salsa.
• I-snack: Ngaba ityhuna inokuqhekeka.
• Isidlo sasemini: I-Tilapia fillet, iitapile wedges kunye neentsimbi.
• I-snack: Iiprotheni ziyashukuma kunye nepeyari.
• Isidlo sangokuhlwa: Inyama yenkomo exutywe nerayisi, iimbotyi ezimnyama, ipepile yentsimbi, itshizi kunye nepico de gallo.

iCawe

• Isidlo sakusasa: Amaqanda ecaleni kwelanga kunye ne-avocado toast.
• I-snack: Iibhola zeeprotein kunye nebhotolo yealmond.
• Isidlo sasemini: Izilayi zenyama yehagu eneetapile zekonofile kunye neembotyi eziluhlaza.
• I-snack: Iiprotheni zingcangcazela kunye neerberberries.
• Isidlo sangokuhlwa: I-Turkey meatballs, isosi ye-marinara kunye ne-parmesan itshizi ngaphezulu kwe-pasta.

Shintsha iintlobo zokutya kwisondlo sakho kwaye udle i-20-30 gram yeprotheni ngesidlo ngasinye kunye ne-snack.

Izinto ezifanele zigcinwe engqondweni

Okona kuninzi, ukwakha umzimba yindlela yokuphila enxulumene nezibonelelo ezininzi zempilo, kodwa kukho izinto ezithile ekufuneka uzazi ngaphambi kokwenza ukwakha umzimba.

Amanqanaba asezantsi oMzimba weFat anokuchaphazela kakubi ukulala kunye neMood

Ukulungiselela ukhuphiswano lokwakha umzimba, abo bakhuphisana nabo bafezekisa amanqanaba asezantsi kakhulu amanqatha omzimba, kunye namadoda nabasetyhini abafikelela kumanqanaba omzimba we-5-10% kunye no-10-15%, ngokwahlukeneyo (,).

Eli nqanaba liphantsi lamafutha omzimba, ngokudityaniswa nokutya okuncinci kweekhalori, kubonisiwe ukunciphisa umgangatho wokulala, kuchaphazela kakubi imeko kunye nokwenza buthathaka amajoni omzimba kwiiveki ezikhokelela kukhuphiswano kwaye nakwiiveki ezimbalwa emva (,,,).

Ngenxa yoko, oku kunganciphisa amandla akho okusebenza yonke imihla, kuchaphazele kakubi abo bakungqongileyo kwaye kukushiye usengozini yokugula.

Umngcipheko we-Anabolic Steroid Use

Uninzi, kodwa ayizizo zonke, izongezo zokwakha izihlunu ziyapapashwa ngabakhi bomzimba abasebenzisa iziyobisi ezomeleza ukusebenza, ezinje ngee-anabolic steroids.

Oku kulahlekisa uninzi lwabakhi bomzimba ekukholelweni ukuba banokuphumeza ukujonga okufanayo kwemisipha ngokuthatha isongezelelo esipapashiweyo.

Kananjalo, uninzi lwabakhi bomzimba, ngakumbi abo basekuqalekeni kohambo lwabo, bakhulisa ukulindelwa okungenangqondo kwinto enokuthi ifezekiswe ngokwendalo, enokuthi ikhokelele ekungonelisekeni komzimba kwaye ekugqibeleni kube ngumnqweno wokuzama i-anabolic steroids (,).

Nangona kunjalo, ii-anabolic steroids azinampilo kwaye zinxulunyaniswa nomngcipheko kunye neziphumo ebezingalindelekanga.

Ukongeza kokungabikho mthethweni ukuba ne-US ngaphandle kommiselo, ukusebenzisa ii-anabolic steroids kunokunyusa umngcipheko wesifo sentliziyo, kunciphise ukuchuma kwaye kubangele ukuphazamiseka kwengqondo nokuziphatha njengokudakumba (,,,)

Xa ulungiselela ukhuphiswano, qiniseka ukuba uyazi ngeziphumo ebezingalindelekanga ezinokubakho. Kwakhona, qonda ukuba imizimba oyibonayo kwizongezo zentengiso ayinakufezekiswa ngaphandle kokusebenzisa ii-anabolic steroids, ezingenampilo kakhulu.

Umgca osezantsi

Ukwakhiwa komzimba kugwetywa kwimisipha kunye nokunyaniseka kunokuba kusebenze kwimidlalo.

Ukufezekisa ukujongwa komzimba okufunwayo kufuna umthambo rhoqo kunye noqwalaselo olukhethekileyo kwindlela otya ngayo.

Ukutya ukutya okwakha umzimba kwahlulahlulwe kwaba ziinqaku zokunqanda kunye nokusika, ngexesha apho ikhalori yakho oyityayo iyakutshintsha ngelixa umlinganiso we-macronutrient uhlala ufana.

Indlela otya ngayo kufuneka ibandakanye ukutya okuxineneyo, 20-30 yeeprotheyini ngesidlo ngasinye kunye ne-snack, kwaye kufuneka uthintele utywala kunye nokutya okugcadiweyo okanye ukutya okuneswekile eninzi.

Oku kuqinisekisa ukuba ufumana zonke izakha mzimba ezibalulekileyo ezidingwa ngumzimba wakho ekwakheni izihlunu kunye nempilo iyonke.