Ungayilandela njani indlela yokuSika yokuThoba umzimba

Umxholo

• Yintoni ukutya okusikayo?
• Uyenza njani indlela yokusika
• Bala inani lakho lekhalori
• Misela ukutyiwa kweprotein yakho
• Misela ukutya kwakho amanqatha
• Qinisekisa i-carb yakho yokutya
• Ngaba ixesha lokutya linomsebenzi?
• Ukukopa ukutya kunye neentsuku eziqinisekisiweyo
• Iingcebiso eziluncedo malunga nokusika ukutya
• Umgca wezantsi

Ukusika yindlela ethandwayo yokuzilolonga.

Yinqanaba lokulahleka kwamafutha ukuba abakhi bomzimba kunye nabathandi bempilo basebenzise ukufumana ukunyaniseka kunokwenzeka.

Ngokwesiqhelo iqalile iinyanga ezimbalwa ngaphambi kwerejimeni enkulu yokuzilolonga, ibandakanya ukuhla kwesisindo esenzelwe ukugcina izihlunu ezininzi kangangoko kunokwenzeka.

Eli nqaku lichaza indlela yokulandela ukutya okusikiweyo ukunciphisa umzimba.

Yintoni ukutya okusikayo?

Ukutya okusikayo kuhlala kusetyenziswa ngabantu abakha umzimba kunye nabathanda impilo ukusika amanqatha omzimba ngelixa begcina ubunzima bemisipha.

Umahluko ophambili kunye nezinye izidlo zokunciphisa umzimba kukuba ukutya okusikiweyo kulungiselelwe umntu ngamnye, kuhlala kuphezulu kwiiprotheyini nakwiikhabhohayidi, kwaye kufuneka kuhamba kunye nokuphakamisa iintsimbi.

Ukuphakamisa ubunzima rhoqo kubalulekile kuba kukhuthaza ukukhula kwemisipha, kunceda ukulwa nokulahleka kwemisipha xa uqala ukusika iikhalori (,,).

Ukutya okusikiweyo kuthatha iinyanga ezi-2 ukuya kwezi-4, kuxhomekeke kwindlela otyeke ngayo ngaphambi kokutya, kwaye kuhlala ixesha ukhuphiswano lokwakha umzimba, iminyhadala yeembaleki, okanye amaxesha afana neeholide ().

Ukutya okusikiweyo kuhlose ukukufumana uncike kangangoko ngelixa ugcina ubunzima bemisipha. Yenziwe ngokwesiqhelo kwiinyanga ezi-2 ukuya kwezi-4 ezikhokelela kukhuphiswano lokwakha umzimba okanye omnye umsitho.

Uyenza njani indlela yokusika

Ukutya okusikiweyo kulungiselelwe umntu ngamnye kwaye kufuna ukuba ubone iimfuno zakho zesondlo.

Bala inani lakho lekhalori

Ukuphulukana namafutha kwenzeka xa uhlala usitya iikhalori ezimbalwa kunokuba utshise.

Inani leekhalori omele uzitye ngosuku ukunciphisa umzimba kuxhomekeke kubunzima bakho, ukuphakama, indlela ophila ngayo, isini, kunye nenqanaba lokuzilolonga.

Ngokubanzi, umfazi oqhelekileyo ufuna malunga ne-2,000 yeekhalori ngemini ukugcina ubunzima kodwa i-1,500 yeekhalori zokuphulukana ne-1 yeephawundi (i-0.45 kg) yeoyile ngeveki, ngelixa indoda ephakathi ifuna ii-calories ezingama-2 500 ukugcina ubunzima bayo okanye ii-calories ezingama-2 000 ukuze ilahlekelwe isixa esifanayo ().

Ukuthoba umzimba kancinci, nkqu neqondo lokuphulukana nobunzima- njenge-1 yeepawundi (0.45 kg) okanye i-0.5-1% yesisindo somzimba wakho ngeveki-yeyona ilungele ukutya okusikiweyo ().

Nangona intsilelo enkulu yekhalori inokukunceda ukunciphisa umzimba ngokukhawuleza, uphando lubonise ukuba lonyusa umngcipheko wokulahleka kwemisipha, engakulungelanga oku kutya (,).

Misela ukutyiwa kweprotein yakho

Ukugcina ukutya ngokwaneleyo kweeprotein kubalulekile ekutyeni okusikayo.

Izifundo ezininzi ziye zafumanisa ukuba ukutya kakhulu kweeprotein kunokunceda ukulahleka kwamafutha ngokwandisa imetabolism, ukunciphisa ukutya kwakho, kunye nokugcina ubunzima bemisipha (,,).

Ukuba usekutyeni okusikayo, kufuneka utye iprotein engaphezulu kunokuba uzama ukugcina ubunzima okanye ukwakha ubunzima bemisipha. Kungenxa yokuba ufumana iikhalori ezimbalwa kodwa uzilolonge rhoqo, nto leyo eyonyusa iimfuno zakho zeprotein ().

Uninzi lwezifundo lubonisa ukuba i-0.7-0.9 yeeprotheyini ngekhilogram yesisindo somzimba (1.6-2.0 gram nganye ngeg) yanele ukugcina ubunzima bemisipha ekudleni kokutya (,).

Umzekelo, umntu onobunzima obuyi-155-kg (70-kg) kufuneka atye i-110-140 yeeprotheyini ngosuku.

Misela ukutya kwakho amanqatha

Amafutha adlala indima ephambili kwimveliso yehomoni, eyenza ibaluleke kakhulu kwisidlo sokusika ().

Ngelixa kuqhelekile ukunciphisa ukutya okunamafutha kwisidlo sokusika, ukungatyi ngokwaneleyo kunokuchaphazela ukuveliswa kwehomoni ezinje nge testosterone kunye ne-IGF-1, enceda ukugcina ubunzima bemisipha.

Umzekelo, uphononongo lubonisa ukuba ukunciphisa ukuthathwa kwamafutha ukusuka kwi-40% ukuya kwi-20% yeekhalori zizonke kwehlisa amanqanaba e testosterone ngesixa esithobekileyo kodwa esibalulekileyo (,).

Nangona kunjalo, obunye ubungqina bucebisa ukuba ukwehla kwamanqanaba e testosterone akusoloko kukhokelela ekuphulukaneni nemisipha- ukuba nje utya iiprotein ezaneleyo kunye neecarbs (,).

Iingcali zicebisa ukuba, kwesi sidlo, i-15-30% yeekhalori zakho kufuneka zivele kumanqatha ().

Igram enye yamanqatha ineekhalori ezili-9, ngoko ke nabani na okwinkqubo yeekhalori ezingama-2 000 kufuneka atye i-33-67 yeigrem zamafutha ngosuku kwisidlo sokusika.

Ukuba wenza umthambo kakhulu, isiphelo esisezantsi soluhlu lwamafutha lungangcono kuba ivumela ukutya okuphezulu kwe-carb.

Qinisekisa i-carb yakho yokutya

IiCarbs zidlala indima ephambili ekugcineni ubunzima bemisipha ngelixa usitya ukutya.

Ngenxa yokuba umzimba wakho ukhetha ukusebenzisa i-carbs yamandla endaweni yeprotein, ukutya inani elaneleyo leecarbs kunokulwa nokulahleka kwemisipha ().

Ukongeza, iicarbs zinokunceda ukubasa ukusebenza kwakho ngexesha lokuzilolonga ().

Ekutyeni okusikiweyo, ii-carbs kufuneka ziqulathe iikhalori eziseleyo emva kokukhupha iiprotein namafutha.

Iiprotheyini kunye neecarbs zombini zibonelela ngeekhalori ezi-4 kwigram nganye, ngelixa amanqatha emi kwi-9 kwigrama nganye. Emva kokukhupha iiprotheyini zakho kunye namanqatha akho kwiimfuno zekhalori ezipheleleyo, hlula inani eliseleyo ngo-4, ekufuneka likuxelele ukuba zingaphi ii-carbs onokuzitya ngemini.

Umzekelo, umntu oziikhilogram ezingama-70 (iikhilogram ezingama-70) kwi-calories ezingama-2 000 ezisikayo unokutya iigram ezili-110 zeprotheyini kunye neegram ezingama-60 zamafutha. Iikhalori ezili-1,020 ezisele (255 iigrem) zinokuthathwa ziikhabhohbhayithi.

Ukucwangcisa ukutya okusikayo, kuya kufuneka ubale ikhalori, iiprotein, amanqatha, kunye neemfuno zecarb ngokusekwe kubunzima bakho nakwindlela ophila ngayo.

Ngaba ixesha lokutya linomsebenzi?

Ixesha lokutya sisicwangciso esisetyenziselwa ukukhula kwemisipha, ukulahleka kwamafutha kunye nokusebenza.

Nangona kunokuba luncedo kwiimbaleki ezinokhuphiswano, akubalulekanga kangako ukulahleka kwamafutha ().

Umzekelo, uninzi lwezifundo ziyaqaphela ukuba iimbaleki ezinyamezelayo zinokunyusa ukubuyiswa kwazo ngexesha lokutya kwazo kunye nokutya i-carb malunga nokuzivocavoca (, 16,).

Oko kwathiwa, oku akuyimfuneko ekudleni kokutya.

Endaweni yoko, kuya kufuneka ujonge ekutyeni ukutya okupheleleyo kunye nokufumana iikhalori ezaneleyo, iiprotein, iikhabho, kunye namafutha imini yonke.

Ukuba ulambile rhoqo, isidlo sakusasa esinekhalori ephezulu sinokukugcina uhlaziyekile emini (,, 20).

Ukubeka ixesha lokutya kwakho akuyomfuneko kwisidlo sokusika kodwa kunokunceda iimbaleki zokunyamezela ngoqeqesho lwabo.

Ukukopa ukutya kunye neentsuku eziqinisekisiweyo

Ukukhohlisa ukutya kunye / okanye iintsuku ezihlaziyiweyo zihlala zibandakanywa ekudleni kokutya.

Ukukhohlisa ukutya ngamanye amaxesha kukunyanzeliswa kokunciphisa ukungqongqo kokutya okunikiweyo, ngelixa iintsuku ezihlaziyiweyo zikhulisa ukutya kwakho i-carb kanye okanye kabini ngeveki.

Ukutya okuphezulu kwe-carb kunezibonelelo ezininzi, ezinje ngokubuyisela iivenkile zomzimba wakho zeswekile, ukuphucula ukusebenza komzimba, kunye nokulinganisa iihomoni ezininzi (,).

Umzekelo, uphononongo lubonisa ukuba usuku oluphezulu lwe-carb lunokunyusa amanqanaba e-leptin egcweleyo kwaye inyuse okwethutyana imetabolism (,,).

Nangona unokufumana ubunzima emva kokutya okukhohlisayo okanye usuku oluhlaziyiweyo, oku kuhlala kubunzima bamanzi obuhlala bulahleka kwiintsuku ezimbalwa ezizayo ().

Okwangoku, kulula ukuba utye kakhulu ngale mihla kunye nokonakalisa imizamo yakho yokulahleka kobunzima. Ngapha koko, ezi nkqubo zinokukhuthaza imikhwa engafanelekanga, ngakumbi ukuba uthambekele ekutyeni ngokweemvakalelo (,,).

Yiyo loo nto, ukutya ukukopela kunye neentsuku eziqinisekisiweyo kungafuneki kwaye kufuneka zicwangciswe ngononophelo.

Ukukhohlisa ukutya kunye neentsuku ezihlaziyiweyo zinokunyusa isimilo sakho, ukusebenza komzimba, kunye namanqanaba ehomoni kodwa akuyomfuneko ekutyeni okusikiweyo. Banokuyithintela inkqubela phambili yakho ukuba icwangciswe ngokungafanelekanga.

Iingcebiso eziluncedo malunga nokusika ukutya

Nazi ezinye iingcebiso eziluncedo zokugcina ukulahleka kwamafutha kumkhondo kwindlela yokusika:

• Khetha ukutya okunesitayile okuninzi. Imithombo ye-carb etyebileyo efana nemifuno engeyiyo yesitatshi ihlala inezakhamzimba ezininzi kwaye inokukunceda uhlale ugcwele ixesha elide ngelixa ushiye ikhalori ().
• Sela amanzi amaninzi. Ukuhlala u-hydrated kunokunceda ukuthintela ukutya kwakho kwaye kukhawuleze okwethutyana imetabolism (,).
• Zama ukutya kwangaphambili. Ukulungiselela ukutya ngaphambi kwexesha kunokukunceda ukonga ixesha, kukugcine usemgceni kunye nendlela otya ngayo, kwaye kunqande isilingo sokutya okungenampilo.
• Gwema ii-carbs ezingamanzi. Iziphuzo zemidlalo, iziselo ezihlwahlwazayo, kunye nezinye iziselo ezineswekile ezingenazo izakhamzimba, zinokunyusa amanqanaba akho endlala, kwaye azizalisekisi njengezityebi zefayibha, ukutya okupheleleyo ().
• Cinga nje ngentliziyo. Xa isetyenziswa ecaleni kokuphakamisa ubunzima, imithambo ye-aerobic-ngakumbi i-cardio ephezulu-inokuqhubela phambili ukulahleka kwamafutha ().

Ukuphucula ukutya okusikayo, zama ukusela amanzi amaninzi, ukutya ukutya okune-fiber, kunye nokwenza i-cardio, phakathi kwezinye iingcebiso.

Umgca wezantsi

Ukutya okusikiweyo kwenzelwe ukwandisa ukulahleka kwamafutha ngelixa ugcina ubunzima bemisipha.

Oku kutya kubandakanya ukubala ikhalori yakho, iproteni, amanqatha, kunye neemfuno zecarb ngokusekwe kubunzima bakho nakwindlela ophila ngayo. Wenzelwe kuphela ukuba uyilandele iinyanga ezimbalwa ezandulela umsitho weembaleki kwaye kufuneka uwudibanise nokuphakamisa iintsimbi.

Ukuba unomdla wokutya okunciphisa umzimba kwiimbaleki, nxibelelana nomqeqeshi wakho okanye ugqirha wezonyango ukuze ubone ukuba ikulungele na.