Utywala kangakanani uButywala ngaphambi kokuba buqale ukuMelana noKomelela kwakho?

Umxholo

• Umzimba wakho kwiBozeze
• Kwenzeka ntoni xa usela emva kokuzivocavoca
• Gxotha Ukuphelelwa ngamanzi emzimbeni
• Ukonakaliswa kwiiKhalori
• Yintoni unyamezelo lwakho?
• Umgca osezantsi kwiBoze
• Uphengululo lwe

Ukuba ucinga ukuba bonke abantu abahamba umthambo ngamandongomane ezempilo abasela iglasi yewayini ebomvu okanye yevodka ngamanye amaxesha ngokucinezela ikalika, uya kuba uyaphazama. Njengeqela, i-gym-goers isela ngaphezulu kunabantu abangajimiyo, ngokwe sifundo esivela kwiDyunivesithi yaseMiami. Kwaye umkhwa wokudibanisa utywala kunye nokuzilolonga ufikelela kude kunokuthatha nje iyure okanye ezimbini zokuzonwabisa. Izitudiyo zibonelela nge-bar-bar bar yewayini, ukhuphiswano lwemiqobo yokuthintela abagqibi ngesiselo esibandayo, kwaye i-yoga yewayini ayilindi nokuba ugqibe ukuzilolonga ngaphambi kokugalela utywala.

Ngaba oko kuthetha ukuba utywala kunye nokuzilolonga kuhamba kunye kunye nevodka kunye nesoda? Kwaye ungasela kangakanani ngaphambi kokuba ukomelela komzimba kuqala? Sithethe nabantu ababini abanobuchule kwaye sinethemba lokuba iimpendulo zabo azikho buzzkills zizonke.

Umzimba wakho kwiBozeze

Ukuqonda ukuba utywala bukuchaphazela njani impilo yakho, kufuneka uqale uqonde ukuba utywala buwuchaphazela njani umzimba wakho ngokubanzi. Ukusela nje ibhiya, iwayini, okanye iwhiskey iya kujinga emzimbeni wakho kangangeeyure ezimbini, kwaye isibindi sakho siya kwenza owona msebenzi mkhulu wokuphula utywala ube yi-acetic acid, utshilo uKim Larson, RDN, umnini weTotal Body Seattle kunye Isithethi seAkhademi yeZondlo kunye neDietetics. Kodwa nje ukuba utywala bangene egazini ngokusebenzisa isisu, kuya kwenza indlela yayo phantse kuwo onke amalungu omzimba wakho.

Kwimizuzu nje engephi, utywala buya kufikelela kwingqondo yakho apho buthintela khona ukugweba, buthi chu ukusebenza kwengqondo, kwaye kuchaphazele imeko, ucacisa njalo uPaul Hokemeyer, Ph.D., ugqirha wezengqondo osebenzela iziyobisi kwi-NYC. Ungasathethi ke, ichaphazela ukusebenza kwemoto kwaye itshintsha indlela ophendula ngayo kwisivuseleli, utshilo uHokemeyer.

Kwaye awudingi ukusela ukuya kwinqanaba lesifo sesibindi esinamafutha (imeko ephuhliswe ekuseleni kakhulu ekuhambeni kwexesha) kubo bonke abo busuku be-bar-to-bar ukuqala ukuthatha impilo yakho ... kunye ne-1 yakho. rep max.

Kwenzeka ntoni xa usela emva kokuzivocavoca

Betha iklasi ye-boot-camp njengokuba kunzima njengoko ufuna, kodwa ukuba uyayinyusa kwi-bar emva kwangoko, ngekhe uphinde wakhe ukuphanga kwamaphupha akho. Iziselo ezinxilisayo kunye neencindi zamadlala kunye nokuziphendulela komthambo, nto leyo eyenza kubenzima ngakumbi emzimbeni wakho ukulungisa nokuchacha kwiinyembezi ezincinci zemisipha ezenzeka ngexesha loqeqesho, utshilo uHokemeyer. Ukubona ezo nzuzo, umzimba wakho kufuneka uzilungise iinyembezi kwaye ukhule womelele. Kodwa ukuba utywala uyabandakanyeka, umzimba wakho uxakeke kakhulu kukucola utywala endaweni yoko okanye uyachacha kulolo qeqesho, utshilo uLarson.

Kwaye ufumane oku, olunye uphononongo olwenziwe nguMayeza aseNyakatho-ntshona lufumanise ukuba ungasela utywala kakhulu ngeentsuku ozilolonga ngazo. Ngaphezu koko, iziphumo ezibi zotywala ekulungiseni izihlunu kunye nophuhliso ziphindaphindeka kabini ukuba ubambe ibhiya endaweni yokubamba amafutha afanelekileyo emva kokuzilolonga njengeprotein, i-carbs, kunye namafutha, utshilo uLarson. (Ukuba uzobe ingenanto kwinto oyenzayo kufanele utya, jonga isikhokelo sethu kwezona zilungileyo zokutya emva kokuzilolonga kuwo wonke umsebenzi.)

Ukusebenza nzima kukhupha iivenkile ze-glycogen (funda: amandla) emzimbeni wakho, kwaye ukusela kuthintela inkqubo yokubuyisela kwimeko yesiqhelo kunye nokutshaja kwakhona. Inzululwazi ibonise ukuba iimbaleki ezisela utywala ubuncinane kanye ngeveki ziphinda ziphindwe kabini kunabo bangaseliyo ukuba bonzakele, kunye nabaphandi abakhomba ngeminwe "impembelelo ye-hangover" yotywala, enciphisa ukusebenza kwezemidlalo.

Gxotha Ukuphelelwa ngamanzi emzimbeni

Sele uyazi ukuba uphulukana namanzi kunye nee-electrolyte ngokubila xa usenza umthambo, okunokubangela ukuba nesiyezi kunye nokuphelelwa ngamanzi emzimbeni.(BTW, nantsi indlela angakanani amanzi omele uwasele ngexesha nasemva kweklasi ye-yoga eshushu.) Kodwa akukho nto ikhwaza ukuphelelwa ngamanzi emzimbeni ngokufana ne-combo yokuzilolonga kunye notywala, zombini eziye zaboniswa ngokubanzi ukwandisa ukulahleka kolwelo, utsho uHokemeyer.

Ukusetyenziswa kotywala kubambezeleka ukubuyiswa emva kokuzivocavoca, ngokuyingxenye ngokulibazisa ukubuyisela amanzi emzimbeni, okunokuchaphazela ukusebenza, uthi uLarson. Nangona kunjalo, ayizizo zonke iingcali ezivumelana ngale nto. Ngapha koko, uphando lufumanise ukuba ukusela ibhiya emva kokuzivocavoca okunzima kwakwanele njengesixhobo sokuphelisa ukomisa, okanye ubuncinci, ukusela kwakungekho mpendulo ye-diuretic post-workout njengoko bekunokwenzeka nakuphi na ubusuku ngaphandle.

Nokuba kwenzeka ntoni, xa ukubuyisela amanzi emzimbeni kulityazisiwe emva kokuzilolonga, izihlunu ziyafumana kancinci kwaye i-glycogen ibuyiselwa kancinci, zombini ezinokuthintela ukusebenza ngokubanzi, ngakumbi kwiintsuku zoqeqesho ezilandelelanayo, utshilo uLarson.

Ukuphelelwa ngamanzi emzimbeni ngotywala ayisiyongxaki nje emva kokuzilolonga, kodwa kuthatha umrhumo omkhulu kwishedyuli yakho yokomelela komzimba ukuba ubunobusuku basemini ngaphambili uqeqesho, nalo. Ukuphelelwa ngamanzi emzimbeni ngenxa yotywala kunokunciphisa ukusebenza ngeepesenti ezili-10 okanye ngaphezulu, utsho. Kungenxa yokuba ukuzilolonga xa i-hungover inciphisa ukubakho kwe-glucose fuel ngexesha lokuzilolonga, oko kuthetha ukuba uya kunxanwa kwaye amandla amancinci. Okukwintsusa: Nokuba lixesha, isantya, okanye amandla, ukomelela komzimba kwakho kuya kusokola.

Ukonakaliswa kwiiKhalori

Ukuba usempilweni, unokufumana ukutya okusempilweni. Ngelixa kungekho mthetho uthi xa uphakamisa kufuneka ubale ii-macros zakho, ngekhe ufune ukuchitha iikhalori zakho zemihla ngemihla kwizidlo ezingenazondlo okanye ukutya okungenamsoco. Kwaye, ke, utywala buzele ziikhalori ezingenanto. Kungenxa yokuba akukho zondlo ziluncedo kwiziselo ezinxilisayo, kwaye nesiselo nje esinye sinokubamba iikhalori ezingafunekiyo (kunye neswekile), utshilo uLarson. (Yiya kuthenga evenkileni: Ukutya okusempilweni okungama-20 okunika zonke izondlo ozifunayo)

Ngelixa ezinye iimbaleki zinokuzama ukujikeleza lo mthetho ngokusela isiselo esinekhalori esezantsi njenge-tequila, iziphumo zotywala ekubuyiseni ezemidlalo ziyafana, utshilo uHokemeyer. “Utywala butywala,” utsho.

Yintoni unyamezelo lwakho?

Kuyabonakala ukuba, kukho umqobo kwimbaleki nganye xa utywala buba yingozi ekusebenzeni kwe-aerobic (umz. Ngaphandle kokumangalisa, loo mqobo wahlukile kuwo wonke umntu, utsho uHokemeyer.

Ukufumanisa ukuba bungakanani utywala onokuthi usele (kungekhona nje kwindawo enye, kodwa ngokubanzi) ngaphambi kokuba iqalise ukungcolisa iinjongo zakho zempilo, uthi ilula njengokulandelela inkqubela yakho. "Ukuba awubethi uphawu lwakho ngexesha elichaziweyo, kuya kufuneka ujonge indlela ophila ngayo (kwaye ukusetyenziswa kotywala kufuneka kube phezulu kolo luhlu)," utshilo. Ukuba ukhetha ukungafundi ngokulinga nangempazamo, umthetho wobhontsi wokusela utywala ngokulinganayo sisiselo esinye ngosuku kubafazi, utshilo uLarson. Ngaphezu koko, khumbula ukuba utywala buchaphazela abantu basetyhini ngokwahlukileyo kunamadoda, oko kuthetha ukuba uqhubekeka notywala ngokwahlukileyo kwaye unxila ngokukhawuleza, nokuba usela isixa esifanayo, ngokwengxelo ethi Yintoni Abasetyhini abasebatsha ekufuneka bayazi malunga notywala.

Umgca osezantsi kwiBoze

Ngaba ukunyaniseka malunga nokusebenza kwakho kuthetha ukuba kufuneka ufungele utywala ngokupheleleyo? Ukomisa kuya kukunceda uhlale umkhondo kunye nakwindlela yokusebenza okuphezulu, kodwa ayisiyiyo ngqo kubadlali bemihla ngemihla. Ezinye izikhombisi zokunciphisa i-hangover kunye neziphumo zobusuku ngaphandle kokuqina kwakho kubandakanya ukukhetha iziselo ezinotywala obuphantsi, ukusela iziselo ezimbalwa ngokulandelelana, kunye nokuqinisekisa ukusela amanzi amaninzi ngexesha nasemva kokuphuma ebusuku.

Ukusela okwexeshana okanye ezimbini emva kokuzilolonga kuyindlela eyonwabisayo yokuzinyanga emva kweTabata egcwala burpee, kwaye ayizukuphazamisa inkqubela phambili yakho ngaphandle kokuba ukwinkqubo yoqeqesho eyenzelwe ngokukodwa ugqatso okanye ukhuphiswano lwamandla. Ukuba uwela kolu didi lokugqibela, uxolo, kodwa kungcono uhlale kude kubhubha kude kube semva kokutyumza loo njongo. Kwaye khumbula, ukuba uza kuphunga, qiniseka ukuba uhlawula ngakumbi ukutya kwakho, ukongeza iziqhamo ezininzi ezinesondlo kunye neveggies, iiprotein ezingacacanga, ukutya okuziinkozo okugcweleyo, kunye namafutha asempilweni ukulinganisa utywala.

Uphengululo lwe