Ukungcola okungcolileyo: Yonke into ekufuneka uyazi

Umxholo

• Yintoni ukubamba okungcolileyo?
• Ngaba iyasebenza?
• Iqinisekisa intsalela yekhalori
• Ngaba unokunceda ukuzuza kwezihlunu kunye namandla
• Iziphumo ebezingalindelekanga ezinokwenzeka
• Ngamana unokukhuthaza ukuzuza okungafunekiyo kwamafutha
• Unokuchaphazela amaxabiso egazi
• Unokuziva udangele
• Akufanele ilandelwe ixesha elide
• Ukutya ukutya kunye nokuphepha
• Ukutya ukutya
• Ukutya okumele kukuphephe
• Indlela esempilweni yokwenza ubuninzi
• Umgca wezantsi

Ngelixa ukwehla kobunzima kuyinjongo eqhelekileyo ngakumbi kule mihla nakwiminyaka, abanye abantu banomdla wokufumana ubunzima ngeenjongo ezithile.

Kwilizwe lokwakha umzimba, ukomelela kwezemidlalo, kunye nemidlalo ethile yeqela, igama eliqhelekileyo lokufumana ubunzima lihlala liphoswa jikelele-ukubhukuda okungcolileyo.

Eli nqaku liphonononga ukukhwabanisa okungcolileyo, iziphumo ebezingalindelekanga ezinokubakho, nokuba ziyasebenza, kunye nokutya okutywayo kunye nokuphepha xa ulandela le ndlela.

Yintoni ukubamba okungcolileyo?

Ngokubanzi, igama lokukhwabanisa libhekisa kwinqanaba elilawulwayo lokuba kwintsalela yekhalori ebaliweyo kwaye idityaniswe noqeqesho olwaneleyo lokumelana nokunyusa ukuzuza kwezihlunu kunye namandla.

Intsalela yeekhalori ibandakanya ukusebenzisa iikhalori ezininzi kunokutshisa, ezinokukhokelela ekuzuzeni ubunzima ngendlela yemisipha okanye ngamafutha.

Ukubhukuda okungcolileyo kuthatha eli nyathelo lisa phambili kwaye kunokuchazwa njengexesha lokufumana ubunzima obungapheliyo nangayiphi na indlela eyimfuneko yokukhuthaza ukuzuza kwemisipha kunye namandla. Ihlala idityaniswe noxinzelelo olukhulu lokuxhathisa ukuzalisekisa oku kulungiswa.

Indlela inokusetyenziswa ngabakhi bomzimba abasebenza ngaphandle kwexesha, ii-weightlifters, i-powerlifters, okanye i-avareji yomthambo ejonge ukupakisha kubungakanani.

Xa ulandela isambuku esingcolileyo, akukho kutya kuthintelweyo. Injongo kukutya njengokunyamezeleka ukwandisa ubunzima bomzimba.

Rhoqo, ukushukuma kwekhalori ephezulu kunye nokufumana ubunzima bomgubo kusetyenziswa ngexesha lomdaka omdaka ukukhuthaza intsalela yekhalori kunye nokuzuza kwezihlunu okulandelayo.

Ngelixa oku kunokusebenzela abanye, abanye banokufumanisa ukuba iziphumo ebezingalindelekanga zingaphaya kwezibonelelo.

Ukubhukuda okungcolileyo yindlela yokufumana ubunzima ngokukhawuleza ekhawulezayo edityaniswa noqeqesho lokuxhathisa ngamandla kwaye isetyenziswe ziimbaleki ezahlukeneyo ukukhuthaza ukuzuza kwezihlunu kunye namandla.

Ngaba iyasebenza?

Ngelixa isambuku esimdaka ngokuqinisekileyo sinokubangela ukutyeba, ungazibuza ukuba ingaba sisicwangciso esiliqili sexesha elide sokuzuza kwezihlunu.

Nazi iziphelo ezimbalwa zokulandela isambuku esimdaka.

Iqinisekisa intsalela yekhalori

Njengokuba abantu abaninzi bekufumanisa kunzima ukunciphisa umzimba, abanye bakufumanisa kunzima ukutyeba.

Kwaba bantu, ubuninzi obumdaka bunokuba sisixhobo esiluncedo, njengoko ihlala ikhuthaza intsalela yekhalori ebalulekileyo kwaye ke oko kukhokelela ekuzuzeni ubunzima ().

Oku kuzuza ubunzima kuguqulelwa ngcono ekuzuzeni izihlunu xa ubhangqwe yinkqubo yoqeqesho yokumelana ngokufanelekileyo, yenye yezona zinto ziphambili zokukhwabanisa okungcolileyo ezingenakujongwa.

Ngeendlela ezininzi zokufumana ubunzima, iziphumo zinokucotha ngenxa yokungonelanga kwekhalori. Ke, isambuku esimdaka kunokuba luncedo kulo mxholo.

Ngaba unokunceda ukuzuza kwezihlunu kunye namandla

Inkqubo yokufumana ubunzima ihlala iqeshwa ukukhuthaza ukuzuza kwezihlunu kunye namandla emandleni, emzimbeni nakwimidlalo yeqela.

Ukuze iinzuzo zemisipha zenzeke, kufuneka intsalela eyaneleyo yeekhalori, zihlala zisisi-10-20% iikhalori ezongezelelweyo kubantu abaninzi ().

Ubuninzi obumdaka buhlala budlula kolu luhlu, yiyo loo nto kusenokwenzeka ukuba negalelo kwimisipha kunye namandla okuzuza kubantu abaninzi xa zidityaniswe nolawulo olufanelekileyo lokuxhathisa.

Ubuninzi obungcolileyo bunokusebenza kwiimeko ezithile apho kunqweneleka ukuzuza ubunzima. Inika intsalela yekhalori engakhokelela kwimisipha kunye nasekufumaneni amandla xa idityaniswe noqeqesho lokuchasa.

Iziphumo ebezingalindelekanga ezinokwenzeka

Kunye namandla anokubakho kwezihlunu kunye namandla anxulunyaniswa nokubhabha okungcolileyo, kuza neziphumo ebezingalunganga ezinokubakho.

Ngamana unokukhuthaza ukuzuza okungafunekiyo kwamafutha

Ngenxa yokuba ukutya ikhalori akusoloko kulandelwa kwisixa esimdaka, kulula ukufezekisa intsalela yekhalori, ngokungathandabuzekiyo ekhokelela ekuzuzeni ubunzima. Nangona obunye bobunzima buza kubakho kwimisipha eyongeziweyo, ipesenti enkulu iya kuvela kubungakanani bamafutha ().

Xa kuziwa kwimidlalo yamandla kunye neyomzimba, injongo ihlala ikwandisa amandla kunye nokuzuza kwezihlunu, ngokwahlukeneyo.

Ngokukodwa kwimidlalo yomzimba, efana nokwakha umzimba, okhuphisana nabo bagwetywa kwimilo yabo yobukhulu kunye nobungakanani. Ukufumana amanqatha ngokugqithileyo kusenokwenza kube nzima ngakumbi ukubonakala xa kufika ixesha lokhuphiswano ().

Ngokwamandla namandla ezemidlalo, ezinje nge-Olimpiki yokuphakamisa iintsimbi kunye nokuphakamisa amandla, kuhlala kukho iiklasi zobunzima apho abo bakhuphisana nabo kufuneka bakhuphisane. Ukufumana amanqatha ngokugqithileyo kunokwenza ukuba kube ngumceli mngeni omkhulu ukufezekisa udidi lobunzima olunikiweyo.

Iimbaleki ezithatha inxaxheba kwimidlalo yeqela, isambuku esingcolileyo singabashiya ngaphandle kwemilo xa kufika ixesha loqeqesho lwaphambi nangaphakathi.

Okokugqibela, kwindawo yokuzihlaziya ejonga ukubeka izihlunu ezithile, ukufumana amanqatha amaninzi kunokunqanda iinjongo zabo zokuphucula imizimba yabo.

Unokuchaphazela amaxabiso egazi

Ngokudibana nokuzuza okunamafutha okugqithisileyo, zikhona ezinye iziphumo ezinokubakho zempilo ezinokuthi ziqwalaselwe. Xa ulandela isambuku esingcolileyo, ukungeniswa kwee-carbs ezigqityiweyo kunye namafutha agcweleyo kuhlala endaweni ephezulu.

Ukutya okuninzi kakhulu koku kutya kunxulunyaniswa ne-cholesterol ephezulu kunye namanqanaba eswekile yegazi, ekhokelela kumngcipheko okonyukayo weemeko zempilo ezinje ngexinzelelo lwegazi, ukubetha, umhlaza, nesifo seswekile (,,,).

Kubalulekile ukuba uqaphele ukuba uninzi lwezifundo ngesihloko ziqhutyelwe kubantu abangasebenzisi mithambo.

Nangona ukuqala isambuku esimdaka kungonyusa umngcipheko wexesha elifutshane weemeko ezithile zempilo, ukuqala kwakhona ukutya okunesondlo, okungalungiswanga kuya kulungisa ezi ziphumo.

Eyona ndlela yokubeka esweni la manqaku abalulekileyo ezempilo kukuba kuvavanyo lwegazi kube kanye ngonyaka, kunye nomzimba. Ukuvavanywa rhoqo kunokuba luncedo ukuba unembali yemeko ethile yempilo ().

Unokuziva udangele

Xa ulandela isambuku esingcolileyo, ukutya okuninzi kweekhalori kuyatyiwa ukukhuthaza ukuzuza ubunzima.

Uninzi lwezi zokutya luyenziwa kwaye luqulathe izixa ezikhulu zeswekile ezicokisekileyo kunye nesodiyam, ezinokukhokelela ekugcineni amanzi kunye nokuhla kwamaqondo eswekile yegazi (,).

Oku kunokukushiya uzive udangele emva kweentsuku ezininzi zokulandela ukutya.

Olunye uphononongo lubonisa ukuba ukutya okuphezulu kwiicarbbs kungakhokelela kukudinwa kunye neempawu zoxinzelelo ().

Ezi mpawu kufuneka zithathelwe ingqalelo ngaphambi kokuqala isixa esimdaka.

Akufanele ilandelwe ixesha elide

Nangona ukukhwabanisa okungcolileyo kunokusebenza kwiimeko ezithile, kuhlala kulunge ngakumbi ukuba kulandelwe njengendlela yexesha elifutshane ngexesha lokuphumla lemidlalo eyahlukeneyo.

Ukulandela isambuku esingcolileyo ixesha elide kunokukhokelela kwimpilo ebeka esichengeni.

Ukulandela isambuku esimdaka kunokubangela iziphumo ebezingalindelekanga ezininzi, kubandakanya nokufumana amafutha amaninzi, ukonqena, kunye namanqanaba angaqhelekanga kwamanye amakishayo ezempilo. Ke, ilandelwa ngcono njengesicwangciso sexesha elifutshane.

Ukutya ukutya kunye nokuphepha

Xa ulandela isambuku esimdaka, akukho kutya kuninzi kuthintelweyo ngenxa yokutya okungathintelwayo. Nazi ezinye izinto zokutya kunye nokuziphepha:

Ukutya ukutya

• ukutya okuphezulu kweprotein, njengenyama ebomvu, intlanzi, iinkukhu, ubisi, itofu, itempeh
• iipowder zomgubo
• ubunzima obuninzi beekhalori zokufumana iipowder
• Isiriyeli zesidlo sakusasa
• iibhari zesiriyeli
• iziqhamo kunye nemifuno
• izitya eziphezulu zecarb
• iimpahla ezibhakiweyo
• ipitsa
• ipasta
• amandongomane kunye neebutter nut
• itshizi
• amaqanda onke
• iavokhado
• Ukutya okukhawulezayo

Ukutya okumele kukuphephe

• ikhalori ephantsi, ukutya, okanye ukutya okungenaswekile
• Ukutya okunokubangela iziphumo ezingathandekiyo kwezempilo xa kutyiwa kakhulu, njengesibindi, amandongomane eBrazil, kunye nentlanzi equlathe imekyuri

Ukutya okuninzi kuvunyelwe ngelixa kulandela ubuninzi obungcolileyo, nangona unokufuna ukuthintela ezinye ngenxa yezizathu ezahlukeneyo.

Indlela esempilweni yokwenza ubuninzi

Ngelixa ukubhukuda okungcolileyo kunokuba luncedo ekufumaneni ubunzima, imeko yayo yokungathinteleki inokukhokelela kwiziphumo ezibi zezempilo.

Kulabo bafuna ukufumana ubunzima bemisipha ngaphandle kwamafutha omzimba, kukho enye indlela yokwenza ukungcola okungcolileyo, okusoloko kubizwa ngokuba "kukucoceka okucocekileyo" okanye "ukubhuqa nje".

Xa ulandela indlela yokucoceka ecocekileyo, injongo isekukutya intsalela yekhalori eneprotein eninzi, nangona ikhalori ephezulu, iqhutywa, ukutya okuneswekile kuthintelwe.

Intsalela yeekhalori ezingama-500 zeekhalori ihlala iyindawo elungileyo ukuqala ukukhuthaza ukuzuza kwezihlunu ().

Uninzi lokutya kwenziwa ngekhalori kunye nokutya okuxineneyo okunesondlo, okufana nerayisi, amandongomane, ii-butter zenut, inyama ebomvu, isalmon, iziqhamo ezomisiweyo, iiavokhado, ukutya okuziinkozo okunempilo, amaqanda apheleleyo, kunye neemveliso zobisi ezinamafutha apheleleyo.

Ezinye iindlela zokuqinisekisa ukutya okwaneleyo kwekhalori kwindawo ecocekileyo kubandakanya ukulayishwa kumafutha asempilweni, ukwandisa ubungakanani besabelo sakho, kunye nokusebenza okujikelezileyo okuninzi kweekhabhu.

Ukuqinisekisa inkqubela phambili, kunokuba luncedo ukulandela umkhondo wokutya kwakho kwe-macronutrient-protein, carbs, kunye namafutha owityayo- kunye nobunzima bakho ukwenza uhlengahlengiso kwindlela otya ngayo njengoko kufuneka.

Ukuthathela ingqalelo ukuba isambuku esingcolileyo singakhokelela ekufumaneni amafutha amaninzi, abanye abantu banokufuna ukuzama indlela "yokucoceka" yokususa izinto ezilahliweyo, ukutya okuneswekile kunye nokufaka endaweni yazo ikhalori- kunye nezondlo-ezixineneyo.

Umgca wezantsi

Ubuninzi obumdaka bubhekisa kwixesha lokufumana ubunzima obunobundlobongela obusetyenziselwa ukukhuthaza ukuzuza kwezihlunu kunye namandla emidlalo yezemidlalo nakwimidlalo ethile yeqela.

Ukuthathela ingqalelo ukuba isambuku esingcolileyo sihlala sibandakanya ikhalori ephezulu, ukutya okucutshungulwayo, kuza neziphumo ebezingalindelekanga ezinokubakho, ezinjengokufumana amafutha amaninzi, ukonqena, kunye namaxabiso egazi angaqhelekanga.

Ngaphandle kokuhla kwayo okunokwenzeka, isambuku esingcolileyo sinokuba sisicwangciso esisebenzayo sokufumana ubunzima kubantu abathile, njengoko sinika intsalela yekhalori eyimfuneko yokufumana izihlunu kunye namandla, nangona ilandelwa ngcono njengesicwangciso sexesha elifutshane.