Ngaba ufanele utye ngaphambi okanye emva kokuSebenza?

Umxholo

• Ukuzila ukutya kunye nokuzilolonga kweMithambo kunokuvelisa iimpendulo ezahlukeneyo
• Ukuzilolonga ngokukhawuleza kukhulisa amandla oMzimba wakho wokuSebenzisa iFat
• Ukuzilolonga ngokuzila kungangakhokeleli kwilahleko enkulu yamafutha omzimba
• Ukungatyi ngaphambi kwexesha lokuzivocavoca elifutshane akunakuchaphazela ukusebenza
• Ukutya ngaphambi kwexesha elide lokuzivocavoca kungaphucula ukusebenza
• Ukuba awutyi ngaphambi kokuSebenza, kuya kufuneka utye emva koko
• Ukutya emva kokuzivocavoca kubaluleke kakhulu ukuba usebenza ngokukhawuleza
• Kungekudala Emva Kokwenza Umthambo?
• Ukhetho lobuqu kufuneka lube yeyona nto iQinisekayo
• Umgca osezantsi

Isondlo kunye nokuzilolonga zizinto ezimbini ezibaluleke kakhulu kwimpilo yakho iyonke.

Ngaphezu koko, ezi zinto zimbini ziyachaphazeleka.

Isondlo esifanelekileyo sinokukwenza ukuba uzilolonge kwaye uncede umzimba wakho uphinde uphinde ulungelelanise.

Nangona kunjalo, umbuzo omnye oqhelekileyo ngowokuba utye ngaphambi okanye emva kokuzilolonga.

Oku kunokuba kufaneleke ngakumbi ukuba wenza into yokuqala ekuseni.

Nantsi yonke into ofuna ukuyifumana malunga nokutya ngaphambi okanye emva kokusebenza.

Ukuzila ukutya kunye nokuzilolonga kweMithambo kunokuvelisa iimpendulo ezahlukeneyo

Izifundo zibonisile ukuba iimpendulo zomzimba wakho kwimithambo zinokwahluka ngokuya nokuba awutyi na phambi kokuzilolonga.

Ukuzilolonga ngokukhawuleza kukhulisa amandla oMzimba wakho wokuSebenzisa iFat

Owona mthombo uphambili womzimba wakho ngamafutha omzimba kunye neecarbohydrate.

Amafutha agcinwa njenge-triglycerides kwizicwili ezinamafutha, ngelixa iicarbs zigcinwa kwimisipha yakho nakwisibindi njengemolekyuli ebizwa ngokuba yi-glycogen.

IiCarbs ziyafumaneka ngohlobo lweswekile yegazi.

Izifundo zibonisa ukuba iswekile yegazi iphezulu ngaphambi nangexesha lokuzilolonga xa usitya ngaphambi kokuzilolonga (, 2).

Oku kuyavakala kuba uninzi lwezidlo zangaphambi kokuzilolonga kwezi zifundo zibonelela ngee-carbs, ezazisetyenziswa ngumzimba ukufumana amandla ngexesha lokuzilolonga.

Xa usenza imithambo esiswini esingenanto, uninzi lweemfuno zamandla omzimba wakho ziyahlangatyezwa ngokwaphuka kwamafutha omzimba.

Isifundo kubathathi-nxaxheba abangama-273 bafumanisa ukuba ukutshiswa kwamafutha kwakuphezulu ngexesha lokuzilolonga, ngelixa iswekile kunye namanqanaba e-insulin ayephezulu ngexesha lokuzilolonga okungafakwanga ().

Le tradeoff phakathi kwe-carbohydrate kunye ne-metabolism ye-fat iyinxalenye yomzimba wakho wendalo wokusebenza kunye okanye ngaphandle kwesidlo sakutshanje ().

Ukuzilolonga ngokuzila kungangakhokeleli kwilahleko enkulu yamafutha omzimba

Ngenxa yokuba umzimba wakho utshisa amanqatha amaninzi xa uzila ukutya, kuyalinga ukucinga ukuba oku kuya kukhokelela kwelahleko enkulu yokuhamba kwexesha.

Olunye uphononongo lubonakalise iimpendulo ezahlukileyo kubantu abazilolongeyo ngokuzila ukutya, xa kuthelekiswa nabo batya ngaphambi kokuzilolonga ().

Ngokukodwa, ukubanakho kwezihlunu ukutshisa amanqatha ngexesha lokuzilolonga kunye nokukwazi komzimba ukugcina amanqanaba eswekile yegazi kuphuculwe ngokuzilolonga ngokuzilolonga, kodwa kungatyiswa umthambo.

Ngenxa yoku, ezinye izazinzulu zikholelwa ukuba impendulo yomzimba wakho ekuzilolongeni ngokukhawuleza ingadala utshintsho oluluncedo kumanqatha omzimba kunokuzilolonga emva kokutya (6).

Nangona kunjalo, ngaphandle kobunye ubungqina obubonisa izibonelelo ezinokubakho zokuzilolonga ngokuzila ukutya, abukho ubungqina obomeleleyo bokuba ukuzilolonga ngokuzilolileyo kukhokelela kubunzima obukhulu okanye ilahleko kumanqatha.

Nangona kwenziwe uphando olulinganiselweyo, izifundo ezimbini azibonisanga mahluko ekulahlekelweni ngamafutha phakathi kwabasetyhini abazilolileyo kunye nabo bazilolileyo emva kokutya (,).

Impendulo yomzimba wakho kwimithambo iyahluka ngokuxhomekeke ekubeni utya ngaphambi kokuzilolonga. Ukuziqhelanisa nokuzila ukutya kubangela ukuba umzimba wakho usebenzise amanqatha amaninzi kumandla. Nangona kunjalo, uphando alubonisi ukuba oku kuguqulela kwilahleko enkulu yamafutha omzimba.

Ukungatyi ngaphambi kwexesha lokuzivocavoca elifutshane akunakuchaphazela ukusebenza

Uninzi lwabantu abafuna ukusebenza ngokuzimisela kwabo ukuba ingaba ukuzilolonga ngokukhawuleza kuya kuyonakalisa na intsebenzo yabo.

Olunye uphando luzamile ukuphendula lo mbuzo. Olunye uhlalutyo luvavanye izifundo ezingama-23 malunga nokuba ukutya ngaphambi kokuzilolonga kuphuculwe ukusebenza ().

Uninzi lophando alubonisanga mahluko kwintsebenzo phakathi kwabo batye ngaphambi kokuzivocavoca i-aerobic ehlala ixesha elingaphantsi kweyure kunye nabo bangakhange (10, 11,).

Olunye uphononongo lokuvavanya uqeqesho lwexesha eliphakathi (HIIT) alufumananga mahluko kwintsebenzo phakathi kokuzilolonga nokuzilolonga (13, 14, 15).

Nangona ulwazi olunqongopheleyo lukhona kuqeqesho lobunzima, olunye uphando lubonisa ukuba ukuzila ukutya okanye ukondla kunokuvelisa iziphumo ezifanayo ().

Isizathu esinye sokuba kutheni izibonelelo ezicacileyo zokutya ngaphambi kokuzivocavoca ixesha elifutshane azange zibonwe kwezi zifundo kunokuba ngenxa yevenkile zomzimba.

Umzimba wakho ugcina malunga ne-2,000 yeekhalori njenge-glycogen kunye nokunye okuninzi kumanqatha omzimba (, 18).

Onke la mandla agciniweyo akuvumela ukuba uzilolonge nokuba khange utye kangangeeyure.

Oko kwathiwa, ezinye izifundo zibonise ukuphucuka xa ukutya okune-carbohydrate okanye izongezo zigqityiwe ngaphambi kokuzilolonga (19,).

Ukutya ngaphambi kwexesha elifutshane lokuzivocavoca kuphucula ukusebenza kwabanye abantu, kwaye ukhetho olungcono kakhulu luyahluka ngokuxhomekeke kumntu ngamnye.

Uninzi lwezifundo alubonisi sibonelelo sicacileyo sokutya ngaphambi kokuzilolonga ixesha elifutshane okanye umthambo okwexeshana njenge-HIIT. Nangona kunjalo, ezinye izifundo zibonise ukuba ukutya ngaphambi kokuzivocavoca ukuphucula ukusebenza.

Ukutya ngaphambi kwexesha elide lokuzivocavoca kungaphucula ukusebenza

Uhlalutyo olukhulu lokuzilolonga ixesha elide kuneyure enye lufumanise ukuba i-54% yezifundo zichaze ukusebenza okungcono xa ukutya bekutyiwe ngaphambi kokuzilolonga ().

Uninzi lwezifundo lubonisa isibonelelo sokondla kwangaphambili kokuzilolonga kubonelela ngesidlo esenziwe ikakhulu ngee-carbs.

Ukutya ukutya okucothayo okucothayo okanye ukutya iiyure ezininzi ngaphambi kokuba uzilolonge kunokunceda ekusebenzeni ixesha elide.

Kwiimbaleki ezinyamezelayo, olunye uphando lubonakalisile izibonelelo zokutya ukutya okuphezulu kwe-carb iiyure ezintathu ukuya kwezine ngaphambi kokuzilolonga ().

Kukho izibonelelo zokutya ii-carbs kwiyure ngaphambi kokuzivocavoca kwimicimbi yexesha elide ().

Ngokubanzi, kukho ubungqina obunamandla ekuxhaseni izibonelelo zokutya ngaphambi kokuzivocavoca ixesha elide, xa kuthelekiswa nokuzivocavoca ixesha elifutshane.

Nangona kunjalo, ezinye izifundo azibonisanga sibonelelo sesidlo sangaphambi kokuzilolonga ().

Ngelixa ezinye iziphumo ezixeliweyo zixeliwe, ukutya ngaphambi kokuzivocavoca ixesha elide kunokuba luncedo. Iingcebiso zokutya isidlo kangangeeyure ezintathu okanye nangaphezulu ngaphambi kokuzivocavoca ziqhelekile, kodwa zinokubakho izibonelelo zokutya kwangoko ngaphambi kokuzilolonga.

Ukuba awutyi ngaphambi kokuSebenza, kuya kufuneka utye emva koko

Nangona ukubaluleka kokutya ngaphambi kokuzivocavoca kunokuhluka ngokuxhomekeke kwimeko, uninzi lwezazinzulu luyavuma ukuba kuluncedo ukutya emva kokuzilolonga.

Uphando lubonisa ukuba ezinye izakhamzimba, ngakumbi iiprotein kunye nee-carbs, zinokunceda umzimba wakho ukuba uphinde ubuye uzilungelelanise nasemva kokuzilolonga.

Ukutya emva kokuzivocavoca kubaluleke kakhulu ukuba usebenza ngokukhawuleza

Ukuba utya ngexesha leeyure ezininzi ngaphambi kokuba usebenze, izakhamzimba ozifunayo zisenokuhlala kwindawo ephezulu egazini lakho nasemva kokuzilolonga (23).

Kule meko, ezi zondlo zinokunceda ukubuyela kwimeko yesiqhelo. Umzekelo, ii-amino acid zinokusetyenziselwa ukwakha iiproteni, ngelixa ii-carbs zinokugcwalisa iivenkile zomzimba wakho zeglycogen ().

Nangona kunjalo, ukuba ukhetha ukuzilolonga ngokukhawuleza, umzimba wakho ukhuthaze ukuzilolonga kwakho usebenzisa iivenkile zawo zamandla. Ngaphezulu, izondlo ezinqongopheleyo ziyafumaneka ukuze zichache.

Kule meko, kubaluleke ngakumbi ukuba utye into ngokukhawuleza emva kokuzilolonga.

Olunye uphononongo luvavanye ukuba ngaba ukutya ukutya okune-protein kunye ne-carbs emva kokuzilolonga okukhawulezileyo kukhokelele ekunyukeni okukhulu kwimveliso yeeproteni emzimbeni wakho, xa kuthelekiswa naxa bekungasetyenziswanga zinongo ()

Ngelixa kwakungekho mahluko kubungakanani beprotein entsha eyenziwe ngumzimba, ukutya emva kokuzivocavoca kunciphise ukubola kweprotein.

Kungekudala Emva Kokwenza Umthambo?

Ngelixa ukutya emva kokuzilolonga kubalulekile, olunye uphando lubonakalisile ukuba kungangabi yimfuneko ukuba utye owesibini ugqibile ukusebenza.

Umzekelo, olunye uphononongo luvavanye ukuba iivenkile zecarbohydrate (glycogen) kwimisipha yafunyanwa njani emva kweeyure ezimbini zokuhamba ngebhayisikile (26).

Ngexesha lolingo olunye, abathathi-nxaxheba baqala ukutya kwangoko emva kokuzilolonga, ngelixa babelinde iiyure ezimbini ngaphambi kokutya kolunye uvavanyo.

Kwakungekho nantlukwano ekubuyiseni kwemisipha yeevenkile ze-carbohydrate ngaphezu kweeyure ezisibhozo okanye ezingama-24 emva kokuzivocavoca, kubonisa ukuba ukulinda iiyure ezimbini zokutya kwakungekho nengozi.

Olunye uphando oluvavanya ukubaluleka kokutya iiprotein kwangoko emva kokuzivocavoca lubonise iziphumo ezixubeneyo.

Ngelixa ezinye izifundo zibonisa ukuba ukusebenzisa iproteni kwangoko emva kokuzilolonga kuluncedo ekukhuleni kwemisipha, ezinye azibonisi ziphumo zibi zokulinda iiyure ezininzi (23).

Ngokusekwe kubungqina obukhoyo, ingcebiso efanelekileyo kukuba utye ngokukhawuleza xa kunokwenzeka emva kokwenza umthambo.

Kwakhona, ukutya ngokukhawuleza emva kokuzivocavoca kunokuba kubaluleke ngakumbi ukuba ukhetha ukwenza umthambo ngaphandle kokutya kwangaphambili.

Ukufumana izondlo kwiiyure zokuzilolonga kubalulekile. Ukuba awutyi ngaphambi kokuzivocavoca, zama ukutya ngokukhawuleza emva kokuzivocavoca. Ukutya iiprotein kunokunceda ukulungisa izihlunu kunye nezinye izicwili, ngelixa iicarbs zinokunceda ukubuyisela iivenkile zakho zeglycogen.

Ukhetho lobuqu kufuneka lube yeyona nto iQinisekayo

Ngelixa izifundo zikhanyisile iziphumo zokutya okanye ukuzila ukutya ngaphambi kokuzilolonga, eyona nto ibalulekileyo inokuba kukukhetha komntu.

Ukutya ngaphambi kokuzivocavoca kunokuba kubaluleke kakhulu kumaqela athile, afana nabadlali bezinga eliphezulu kunye nalabo benza ixesha elide lokuzivocavoca ().

Nangona kunjalo, uninzi lwabantu olusebenzayo lunokwenza inkqubela phambili enkulu xa usenza imithambo ngokukhawuleza okanye ukondla.

Ke, ukhetho lwakho malunga nokuba utya nini xa usitya xa usenza imithambo kufuneka idlale eyona ndima inkulu kwisigqibo sakho.

Abanye abantu, ukutya kwakamsinyane ngaphambi kokuzilolonga kunokubenza bazive bedangele okanye benesingqala. Abanye baziva bebuthathaka kwaye bediniwe bengenanto yokutya ngaphambi kokuba basebenze.

Ukuba wenza imithambo kusasa, ixesha phakathi kokuvuka kunye nokuzilolonga kwakho kunokuchaphazela ukhetho lwakho.

Ukuba uphuma ubaleka okanye ujima kwangoko emva kokuvuka, awunakuba nalo ixesha lokutya kwakho ukuze uzinze ngokufanelekileyo ngaphambi kokuba wenze umthambo.

Ixesha elincinci onalo phakathi kokutya nokuzilolonga, kokuncinci ukutya kwangaphambi kokuzilolonga kufanele ukuba. Oku kunokunceda ukuthintela ukuziva ungagcweleyo kunye nokungoneliseki ngexesha lokuzilolonga.

Njengoko kuxoxiwe, ukusebenzisa izakhamzimba eziluncedo njengeprotheyini ebusy

Nangona kunjalo, unenkululeko yokukhetha ukuba uza kuzitya na ezi zinto ngaphambi kokuzilolonga, emva kokuzilolonga, okanye zombini.

Ukhetho lomntu siqu kufuneka luchaze ukuba uyatya ngaphambi okanye emva kokuzilolonga. Ukutya ngaphambi kokuzivocavoca kunokuba kubaluleke ngakumbi kubadlali bezinga eliphezulu kunye nalabo abenza ixesha elide, kodwa abaninzi banokufumana izibonelelo zokuzivocavoca kungakhathaliseki.

Umgca osezantsi

Nokuba ungatya okanye ungatyi ngaphambi kokuba wenze umthambo yingxaki eqhelekileyo, ngakumbi kwabo benza umthambo kusasa nje emva kokuvuka.

Nangona ukuzilolonga ungatyanga kuqala kunganyusa amandla omzimba wakho wokusebenzisa amafutha ukwenza oku, oku akuthethi ukuba kuguqulela ekulahlekelweni kwamafutha omzimba.

Ngokwendlela yokusebenza, kukho inkxaso encinci ekubalulekeni kokutya ngaphambi kokuzivocavoca ixesha elifutshane. Ukutya ngaphambi kwemisebenzi yexesha elide kunokuba luncedo ngakumbi.

Ukutya ngaphambi kokuzivocavoca kunokuba kubaluleke ngakumbi kubadlali bezinga eliphezulu abafuni ukubeka umngcipheko ekusebenzeni kwabo.

Ngelixa ungafuneki ukuba utye ngaphambi kokuba usebenze, ukufumana izakhamzimba kwiiyure ezijikeleze umthambo kubalulekile.

Ke ngoko, ukuba awutyi ngaphambi kokuba wenze umthambo, zama ukutya kungekudala emva kokuba wenze umthambo.

Ngokubanzi, ukuthanda kwakho kufanele kube yeyona nto iphambili xa usenza isigqibo sokuba ungatyi okanye ungatyi ngaphambi kokuba usebenze.