Ngaba ixesha lokutya okunesondlo libalulekile? Inkangeleko ebalulekileyo

Umxholo

• Imbali emfutshane yeXesha leSondlo
• Ifestile ye-Anabolic: Yinyani okanye yintsomi?
• Ukugcwaliswa kweCarb
• Ukutya kweProteni
• Ixesha lesondlo ngaphambi kokuba uqeqeshe
• Ixesha lesondlo kwisidlo sakusasa
• Ixesha lesondlo ebusuku
• Ngaba ixesha lokutya okunesondlo libalulekile?

Ixesha lesondlo libandakanya ukutya ukutya ngamaxesha obuchule ukuze kufezekiswe iziphumo ezithile.

Kuthiwa ibaluleke kakhulu ekukhuleni kwemisipha, ukusebenza kwezemidlalo kunye nokulahleka kwamafutha.

Ukuba ukhe wakhawuleza ukutya okanye iprotein shake emva kokuzilolonga, eli lixesha lezondlo.

Nangona kunjalo, ngaphandle kokuthandwa kwayo, uphando malunga nexesha lesondlo aluqinisekisi ().

Nantsi yonke into ofuna ukuyifumana malunga nexesha lesondlo.

Imbali emfutshane yeXesha leSondlo

Ixesha lesondlo lisetyenziswe ngabakhi bomzimba abaqeqeshiweyo kunye neembaleki ngaphezulu kweminyaka engama-50, kwaye uninzi lwezinto eziye zafundwa (,,).

Omnye wabaphandi abaphambili behlabathi kwi-carbohydrate timing, uGqirha John Ivy, upapashe izifundo ezininzi ezibonisa izibonelelo ezinokubakho. Ngo-2004, wapapasha incwadi ebizwa Ixesha lesondlo: Ixesha elizayo leZondlo kwezemidlalo.

Ukusukela ngoko, iinkqubo ezininzi zesondlo kunye neencwadi zikhuthaze ixesha lesondlo njengeyona ndlela iphambili yokulahlekelwa ngamanqatha, ukufumana izihlunu kunye nokuphucula ukusebenza.

Nangona kunjalo, ukujonga kufutshane kuphando kubonisa ukuba ezi zinto zifunyanisiweyo zikude kakhulu kwaye zinemida emibini (,):

1. Iimpawu zexesha elifutshane zegazi: Uninzi lwezifundo zilinganisela kuphela iimpawu zokumakishwa kwegazi zexesha elifutshane, ezihlala zisilela ukunxibelelana nezibonelelo zexesha elide ().
2. Iimbaleki ezinyamezelayo: Uninzi lwezifundo zilandela iimbaleki ezigqithileyo zokunyamezela, ezingabonisi ukuba ngumntu ophakathi.

Ngenxa yezi zizathu, iziphumo kuninzi lophando oluxhasa ixesha lesondlo alunakusebenza kuye wonke umntu.

Ixesha lesondlo lijikeleze amashumi aliqela eminyaka. Abantu abaninzi bakholelwa ukuba kubaluleke kakhulu, kodwa uphando lunemiqathango.

Ifestile ye-Anabolic: Yinyani okanye yintsomi?

Ifestile ye-anabolic yeyona ndawo ikhankanyiweyo yexesha lezondlo ().

Ikwaziwa njengefestile yamathuba, isekwe kwimbono yokuba umzimba ukwimeko efanelekileyo yokufunxa izondlo ngaphakathi 15-60 imizuzu emva kokuzilolonga.

Nangona kunjalo, nangona uphando ngefestile ye-anabolic kukude kugqitywe, ithathwa njengenyaniso ebalulekileyo ngoochwephesha abaninzi kunye nabantu abathanda impilo.

Ithiyori isekwe kwimigaqo emibini ephambili:

1. Ukuzaliswa kweCarb: Emva kokuzilolonga, ukuhanjiswa kwangoko kwee-carbs kunceda ukwandisa iivenkile ze-glycogen, ezinokuphucula ukusebenza kunye nokubuyisela kwimeko yesiqhelo.
2. Ukutya iiprotein: Ukusebenza kuyaphula iiprotein, ke iprotein yasemva koqeqesho inceda ekulungiseni nasekuqaliseni ukukhula ngokukhuthaza ukwenziwa kweprotein yemisipha (MPS).

Yomibini le migaqo ichanekile ukuya kuthi ga kwinqanaba elithile, kodwa imetabolism yomntu kunye nokutya okunesondlo akufani nokumnyama nokumhlophe njengoko abantu abaninzi befuna ukucinga.

Ukugcwaliswa kweCarb

Enye into ephambili yefestile ye-anabolic kukuzaliswa kwe-carb, kuba i-carbs igcinwa kwiimisipha kunye nesibindi njenge-glycogen.

Uphando lubonakalisile ukuba i-glycogen igcwaliswa ngokukhawuleza ngaphakathi kwe-30-60 imizuzu emva kokusebenza, exhasa i-anabolic window theory (,).

Nangona kunjalo, ixesha linokuba yinto efanelekileyo kuphela ukuba uqeqesha amatyeli aliqela ngosuku, okanye uneminyhadala yeembaleki ngaphakathi kosuku. Kumntu ophakathi osebenza kanye ngemini, kukho ixesha elininzi lokuzalisa i-glycogen kwisidlo ngasinye ().

Ukongeza, olunye uphando lubonisa uqeqesho nge-glycogen yemisipha esezantsi ukuba ibe luncedo, ngakumbi ukuba injongo yakho yokomelela komzimba kunye nokulahleka kwamafutha ().

Uphando olutsha luye lwabonisa ukuzaliswa kwangoko kunokunciphisa izibonelelo zomzimba ozifumanayo kuloo seshoni ().

Ke nangona i-glycogen synthesis kwangoko isengqiqweni kwithiyori, ayisebenzi kubantu abaninzi kwiimeko ezininzi.

Ukutya kweProteni

Inxalenye yesibini yefestile ye-anabolic kukusetyenziswa kweprotein ukukhuthaza iproteni synthesis synthesis (MPS), edlala indima ebalulekileyo ekubuyiseni nasekukhuleni.

Nangona kunjalo, ngelixa i-MPS kunye nokuzaliswa kwakhona kwezondlo zizinto ezibalulekileyo kwinkqubo yokubuyisela kwimeko yesiqhelo, uphando lubonisa ukuba awudingi ukwenza le nto kwangoko emva kokuzilolonga.

Endaweni yoko, gxila kwiprotein yakho yokutya yonke imihla, kwaye uqiniseke ukuba utya iprotein ekumgangatho ophezulu kwisidlo ngasinye ().

Uhlalutyo lwe-meta lwakutshanje olwenziwe ngumphandi ophambili uGqirha Brad Schoenfeld naye ufikile kwesi sigqibo, eshwankathela ukuba iprotheyini yemihla ngemihla kunye nokutya okunesondlo yeyona nto iphambili ().

Ngamafutshane, ukuba udibana neemfuno zemihla ngemihla zeprotheyini, iikhalori kunye nezinye izakhamzimba, iwindow ye-anabolic ayibalulekanga kunokuba uninzi lwabantu lukholelwa.

Ngaphandle kwezinto ezimbini ziimbaleki ezikhethekileyo okanye abantu abaqeqesha amatyeli aliqela ngemini, abanokufuna ukwandisa ukuzaliswa kwamafutha phakathi kweeseshoni.

Ifestile ye-anabolic lixesha lexesha emva kokusebenza ekuthiwa kubalulekile ekuthathweni kwezondlo. Nangona kunjalo, uphononongo lubonisa ukuba uninzi lwabantu akufuneki luzalise iicarb okanye iiprotein kwangoko.

Ixesha lesondlo ngaphambi kokuba uqeqeshe

Ifestile yangaphambi kokuzilolonga inokubaluleka ngaphezu kwefestile ye-anabolic.

Kuxhomekeke kwiinjongo zakho, ixesha elichanekileyo lokuthatha izongezo ezithile linokunceda ukusebenza ().

Umzekelo, izincedisi zokuphucula ukusebenza ezinjenge-caffeine kufuneka zithathwe ngexesha elifanelekileyo ukuze zibe nefuthe elifanelekileyo ().

Oku kuyasebenza nakukutya. Isidlo esilungeleleneyo, esetyiwa ngokulula esidliwe kwimizuzu engama-60-150 ngaphambi kokuba ulolonge umzimba kunokuphucula ukusebenza, ngakumbi ukuba khange utye kangangeeyure ().

Ngokwahlukileyo, ukuba injongo yakho kukulahleka kwamafutha, uqeqesho ngokutya okuncinci kunokukunceda utshise amanqatha, uphucule ubuntununtunu be-insulin kunye nokubonelela ngezinye izibonelelo zexesha elide (,).

Ukuhanjiswa kwamanzi kunxibelelene ngokusondeleyo nempilo kunye nokusebenza. Uninzi lwabantu ludla ngokuphelelwa ngamanzi emzimbeni phambi kokuba usebenze, kungabaluleka ukusela malunga ne-12-16 oz (300-450 ml) yamanzi kunye nee-electrolyte ngaphambi kokuzilolonga (,,).

Ukongeza, iivithamini zinokuchaphazela ukusebenza komzimba, kwaye zinokunciphisa izibonelelo zoqeqesho. Ke nangona iivithamini zizondlo ezibalulekileyo, kungangcono ukuba ungaziseli kufutshane nomsebenzi wakho ().

Ixesha lesondlo linokudlala indima ebalulekileyo kwisondlo ngaphambi kokuzivocavoca, ngakumbi ukuba ufuna ukwandisa ukusebenza, ukuphucula ukwakheka komzimba okanye iinjongo ezithile zempilo.

Ixesha lesondlo kwisidlo sakusasa

Uphando lwamva nje lubonakalisile ukuba akunamsebenzi ukuba utya isidlo sakusasa okanye hayi. Endaweni yoko, Intoni utya isidlo sakusasa iyeyona nto ishushu.

Uninzi lweengcali ngoku zincoma i-carb ephantsi, ukutya okunesidlo sakusasa esinamafutha amaninzi, ekuthiwa kuphucula amanqanaba amandla, ukusebenza kwengqondo, ukutshisa amanqatha kunye nokukugcina ugcwele.

Nangona kunjalo, ngelixa oku kuvakala kukhulu kwithiyori, uninzi lwezi zinto ziqwalaselweyo zi-anecdotal kwaye azixhaswanga luphando ().

Kwaye, ngelixa ezinye izifundo zibonisa ukutshiswa kwamafutha amakhulu, oku kubangelwa kukunyuka kokutya okunamafutha okutya, hayi kuba utshisa amanqatha amaninzi omzimba.

Ukongeza, ezinye izifundo zibonisa ukuba isidlo sakusasa esineprotini sinezibonelelo zempilo. Nangona kunjalo, oku kunokwenzeka ngenxa yezibonelelo ezininzi zeprotheyini, kwaye ixesha elibekiweyo alidlala ndima ().

Njengakwiwindow ye-anabolic, intsomi yasekuseni ayixhaswanga luphando.

Nangona kunjalo, ukuba ukhetha i-carb ephantsi, ukutya okunesidlo sakusasa esinamafutha aphezulu, akukho ngozi kuloo nto. Ukhetho lwakho lwakusasa kufuneka lubonakalise ukutya kunye neenjongo zakho zokutya zemihla ngemihla.

Akukho bungqina buxhasa eyona ndlela ifanelekileyo kwisidlo sakusasa. Isidlo sakusasa kufuneka sibonise ukhetho lwakho lokutya kunye neenjongo.

Ixesha lesondlo ebusuku

"Sika ii-carbohydrate ebusuku ukuze unciphise umzimba".

Le yenye yeentsomi zokutya, ezikhuthazwa ngoosaziwayo kunye neemagazini kwihlabathi liphela.

Oku kuncitshiswa kwee-carbs kukunceda ekunciphiseni inani elipheleleyo leekhalori zemihla ngemihla, ukudala ukusilela kwekhalori-eyona nto iphambili ekulahlekeni kobunzima. Ixesha alibalulekanga.

Ngokuchasene nokususa iikhabho ebusuku, olunye uphando lubonisa ukuba iikhabho zinganceda ekulaleni nasekuphumleni, nangona uphando oluninzi luyafuneka kule ().

Oku kungabamba inyani, njengoko ii-carbs zikhupha i-neurotransmitter serotonin, enceda ukulawula umjikelo wakho wokulala.

Ngokusekelwe kwizibonelelo zezempilo zokulala ubusuku obuhle, ukutya kwe-carb yangokuhlwa kunokuba luncedo, ngakumbi ukuba unengxaki yokulala.

Ukusika ii-carbs ebusuku ayisiyonto ilungileyo yokunciphisa umzimba, ngakumbi kuba ii-carbs zinokunceda ukukhuthaza ukulala. Nangona kunjalo, uphando olongezelelweyo luyafuneka koku.

Ngaba ixesha lokutya okunesondlo libalulekile?

Kwiimbaleki ezikhethiweyo, ixesha lesondlo linokubonelela ngokubaluleka kukhuphiswano.

Nangona kunjalo, uphando lwangoku aluxhasi ukubaluleka kwexesha lesondlo kubantu abaninzi abazama ukunciphisa umzimba, ukufumana izihlunu okanye ukuphucula impilo.

Endaweni yoko, gxila kwimizamo yakho kukungqinelana, ukutya ikhalori yonke imihla, umgangatho wokutya kunye nozinzo.

Xa ufumene zonke iziseko ezantsi, emva koko unganqwenela ukuhambisa ingqalelo yakho kwiindlela eziphambili ngakumbi njengexesha lesondlo.