Yintoni ukusika, ukutya kunye nendlela yokwenza
Umxholo
Ukusika yinkqubo ejolise ekulahlekelweni ngamanqatha ngaphandle kokulahleka okukhulu kobunzima bemisipha ukuze kube nakho ukuba nencazelo enkulu yezihlunu. Ke, ngokusika kunokwenzeka ukuba ulahle ubunzima obunobunzima obuninzi ngotshintsho kubunzima bemisipha.
Ngaphandle kokusetyenziswa ikakhulu ziimbaleki zokwakha umzimba, ukusika kunokwenziwa nangabantu abafuna ukomisa kwaye, ngenxa yoko, bafumane inkcazo yemisipha emikhulu. Kule nto, kubalulekile ukuba icebo lokutya licetyiswe ngumdli wezemidlalo ngokweemfuno zesondlo kunye neenjongo zomntu kwaye ukuba uqeqesho lwenziwa phantsi kwesikhokelo sobuchwephesha bezemfundo yomzimba.
Ukubhuqa kunye nokusika zizicwangciso ezisetyenziswa ikakhulu ngabakhi bomzimba ngenjongo yokuqinisekisa isixa esikhulu sobunzima bemisipha, amafutha omzimba amancinci kunye nenkcazo enkulu yemisipha. Ngelixa ukukhwabanisa kwenziwa ngexesha lokuphumla, oko kukuthi, ngamaxesha apho kungekho khuphiswano, ukusika kwenziwa kwinqanaba lokulungiselela ukhuphiswano. Funda ngakumbi malunga nokubhabha kwaye uqonde ukuba kwenziwa njani.
Ukusika kuhlala kunxulunyaniswa nokubamba, okuhambelana kwinqanaba elidlulileyo lenkqubo yokucaciswa komzimba, ejolise ekwandiseni ubunzima.
Uyenza njani
Ukuzisika kufuneka kwenziwe phantsi kwesikhokelo sobuchwephesha kwezemfundo yomzimba, esibonisa esona sicwangciso soqeqesho, umthamo kunye nokuqina, kunye nokutya kufuneka kulandelwe ngokweengcebiso zomdlali wezemidlalo, ekufuneka abonise isicwangciso sokutya ngokwendlela yesondlo iimfuno zomntu, injongo nohlobo loqeqesho olwenziweyo.
Ukusika kuqala emva kwexesha lokubhabha kwaye eyona njongo yayo iphambili kukuphulukana nenkcazo yamanqatha kunye nemisipha kwaye kuyimfuneko ukwenza oku kuthintelwe ukutya, kunenani elincinci leecarbohydrate ezisetyenzisiweyo kunye nokwanda kwinani leeproteni. IiCarbohydrate zezona zinto zingumthombo wamandla emzimbeni, nangona kunjalo ekusikeni kubalulekile ukuba amandla avela kumanqatha aqokelelweyo, ke ngoko kubalulekile ukuba nokuziqhelanisa nesondlo ukuze kubekho amandla aneleyo okwenza uqeqesho kunye nokuthanda ukutshiswa amafutha, ukongeza kuthintelo lokuphulukana nobunzima bemisipha.
Ukongeza, inkqubo yoqeqesho kufuneka ihambelane nokutya. Kubalulekile ukuba kwisicwangciso soqeqesho kubekho iintsuku apho uqeqesho lwe-aerobic lwenziwa ukusuka kumodareyitha ukuya kubunzulu obuphezulu, kwaye kubalulekile ukuba ngalo mhla kubekho ukonyuka kokusetyenziswa kwee-carbohydrate, njengoko ngale ndlela kunokwenzeka ukuba Amandla okwenza uqeqesho ngokuchanekileyo nangamandla, ethanda iziphumo zokusika.
Ukukhuthaza ukutshiswa kwamanqatha, kuyacetyiswa ukuba kubekho iintsuku ezi-2 ukuya kwezi-3 zoqeqesho lwe-aerobic lokumodareyitha ukuya kubunzulu obuphezulu kunye nokuzivocavoca umzimba apho amaqela emisipha asebenza yedwa, ukuthintela ukuphulukana nobunzima bemisipha.
Ixesha lokusika lingahluka ngokwepesenti yamanqatha, ukuba umntu ufuna kangakanani okanye ufuna ukuphulukana nobungakanani boqeqesho alwenzileyo.
Kunjani ukutya okusikayo
Ukondla ngexesha lesigaba sokusika kufanele ukwenziwa phantsi kwesikhokelo sengcali yezondlo, njengoko kunokwenzeka ukumisela esona sicwangciso sokutya sigqibeleleyo ngokwenjongo yomntu kunye nokuqina koqeqesho.
Kule nkqubo, ingcebiso kukunciphisa ukusetyenziswa kwee-carbohydrate kunye nokwandisa ukufunyanwa kweeproteni, kuba injongo kukunciphisa ipesenti yamafutha kunye nokugcina ubunzima bemisipha. Ke, kuyacetyiswa ukuba ungasityi iswekile, umgubo ocoliweyo, iilekese, isonka, i-oats, irayisi okanye ipasta kwaye ukhethe inyama etyetyisiweyo, njengenkuku kunye neturkey, intlanzi, amaqanda, iimbewu kunye netshizi, umzekelo. Jonga ukuba ukutya okuncinci kwe-carb kufanele kujongeka kanjani.
Ukongeza, kubalulekile ukusela amanzi amaninzi kwaye unqande ukuhamba ixesha elide ungatyanga. Ngokwesiqhelo umqondiso kukuba izidlo eziphambili ezi-3 kunye nama-snack ama-2 ayenziwa. Kwezinye iimeko isondlo sesondlo sinokuphinda sincome ukusetyenziswa kwezixhasi kunye nama-amino acids, ukukhusela ukulahleka kwemisipha, kunye nokusetyenziswa kwe-thermogenic, nangona kunjalo ukusetyenziswa kwe-thermogenic kufuneka kulungelelaniswe kakuhle ukwenzela ukuba isiphumo sokubuyela singenzeki, esihambelana kwinzuzo xa uyeka ukuyisebenzisa.
Nazi ezinye iingcebiso malunga nokutya okune-carb ephantsi:
Inomdla Kwisiza
Izibophelelo