Ngaba Ukuzila ukutya okungapheliyo kwenza ukuba uzuze okanye ulahlekelwe sisihlunu?

Umxholo

• Iindidi zokuzila ukutya okungapheliyo
• Ukutya okuthintelwe lixesha
• Ukuzila ukutya kwemihla ngemihla
• Ukuzila ukutya ngamaxesha athile
• Ukutya oku-5: 2
• Ukuzila ukutya ngokwenkolo
• Ngaba Uphulukana Nesihlunu Xa Uzila?
• Ngokufanelekileyo ayisiyondlela ilungileyo yokufumana izihlunu
• Uqeqesho lobunzima lunokukunceda ugcine izihlunu ngexesha lokuzila ukutya okungapheliyo
• Ngaba kufuneka wenze imithambo ngelixa uzila ukutya?
• Iindlela zokutya okunika inkxaso kwimisipha yakho
• Izongezo zokutya ukuxhasa Imisipha yakho
• Izibonelelo ngexesha lokutya kwakho
• Izibonelelo ngexesha lokuzila kwakho
• Umgca osezantsi

Ukuzila ukutya okungapheliyo yenye yezona zinto zidumileyo zokutya kwezi ntsuku.

Kukho iintlobo ezahlukeneyo, kodwa into efanayo kukuzila ukutya okuhlala ixesha elide kunokuqhelekileyo ngokukhawuleza ebusuku.

Ngelixa uphando lubonakalisile ukuba oku kunokukunceda ulahlekelwe ngamanqatha, abanye banexhala lokuba ukuzila ukutya okwethutyana kunokubangela nokulahleka kwemisipha.

Eli nqaku likuxelela yonke into ekufuneka uyazi malunga nokuzila ukutya okukhawulezileyo kwimisipha yakho.

Iindidi zokuzila ukutya okungapheliyo

Nangona ukutya okukhawulezileyo kuthandwa kakhulu, ngamanye amaxesha kukho ukubhideka malunga nokuba yintoni kanye kanye.

Oku kunokwenzeka ngenxa yokuba ukutya okukhawulezileyo ligama elibanzi, elichaza iintlobo ezithile zokutya. Nazi iindidi eziqhelekileyo ():

Ukutya okuthintelwe lixesha

Ukutya okuthintelwe ixesha (okwaziwa njengokutya okunomda wexesha) kuthintela zonke iikhalori kwinani elithile leeyure suku ngalunye.

Oku kunokuvela kwiiyure ezi-4-12, kodwa ixesha lokutya leeyure eziyi-8 liqhelekile.

Ukuzila ukutya kwemihla ngemihla

Njengoko igama lithetha, ukuzila ukutya kwemihla ngemihla kubandakanya ukutshintshana phakathi kweentsuku zokuzila kunye neentsuku ezingaziliyo. Oku kuthetha ukuba uzila ukutya yonke imihla.

Ngelixa abanye abantu bengatyi nto ngeentsuku zokuzila (ukuzila ukutya okuyinyani), kuqhelekile ukuba nesidlo esinye esincinci ngosuku lokuzila (ukulungiswa kokuzila).

Ukuzila ukutya ngamaxesha athile

Ukuzila ukutya okwenziwa ngamaxesha athile (okwaziwa njengokuzila imini yonke) kubandakanya ukuzila ukutya ngamanye amaxesha, kwahlulwe ngeentsuku okanye iiveki zokutya okuqhelekileyo.

Ngelixa iinkcazo ezichanekileyo ziyahluka, iinkqubo ezibandakanya ukuzila ukutya usuku olunye okanye nangaphezulu rhoqo kwiiveki ezi-1-4 zihlala zithathwa njengokuzila ukutya ngamaxesha athile.

Ukutya oku-5: 2

Ukutya okuthandwayo kwe-5: Ukutya kwe-2 kuyafana kakhulu nokuzama ukutya kwemihla ngemihla kunye nokuzila ngamaxesha athile.

Kubandakanya ukutya ngesiqhelo kwiintsuku ezintlanu ngeveki kunye nokutya malunga neepesenti ezingama-25 zexabiso lakho eliqhelekileyo leekhalori iintsuku ezimbini ngeveki ().

Iintsuku eziphantsi kakhulu zeekhalori zinokuqwalaselwa njengohlobo lokuzila ukutya okulungisiweyo, ngakumbi ukuba utya isidlo esinye kuphela.

Ukuzila ukutya ngokwenkolo

Iinkolo ezininzi ezahlukeneyo zinexesha lokuzila ukutya.

Imizekelo ibandakanya inyanga yeRamadan ebonwa ngamaSilamsi kunye neendlela ezahlukeneyo zokuzila ezinxulumene nobuKristu bobuOthodoki ().

Isishwankathelo Kukho iintlobo ezahlukeneyo zokuzila ukutya okwexeshana, njengokutya okuthintelwe ixesha, ukuzila ukutya ngenye imini, ukuzila ukutya ngamaxesha athile, i-5: ukutya kwe-2 kunye nokuzila ukutya ngokwenkolo. Ngelixa banezinto ezifanayo, iinkqubo ezithile ziyahluka kakhulu.

Ngaba Uphulukana Nesihlunu Xa Uzila?

Phantse zonke izifundo zokuzila ngokukhawuleza ziye zenziwa ngeenjongo zokunciphisa umzimba ().

Kubalulekile ukuba uqaphele ukuba ngaphandle kokuzilolonga, ukwehla kobunzima kuya kuhlala kuvela ekulahlekelweni kobunzima bamafutha kunye nobunzima. Ubunzima bokuthembela kuyo yonke into ngaphandle kwamafutha, kubandakanya umsipha ().

Kuyinyani ukulahleka kobunzima okubangelwa kukuzila ukutya okwexeshana kunye nokunye ukutya.

Ngenxa yoku, ezinye izifundo zibonise ukuba inani elincinci lobunzima obucekeceke (1 kg okanye 2 yeepawundi) linokulahleka emva kweenyanga ezininzi zokuzila ().

Nangona kunjalo, ezinye izifundo azibonisanga kuphulukana nobunzima obucekeceke (,).

Ngapha koko, abanye abaphandi bakholelwa ukuba ukuzila ukutya okwethutyana kunokuba nakho ukusebenza ngakumbi ukugcina ubunzima obucekeceke ngexesha lokulahleka kwesisindo kunokutya okungaziliyo, kodwa uphando oluninzi luyafuneka kwesi sihloko ().

Ngokubanzi, kunokwenzeka ukuba ukuzila ukutya okwexeshana akuyi kubangela ukuba ulahlekelwe yimisipha engaphezulu kunezinye izidlo zokunciphisa umzimba.

Isishwankathelo Xa unciphisa umzimba, ulahlekelwa ngamanqatha kunye nobunzima, ngokukodwa ukuba awenzi rhoqo umthambo. Ukuzila okungapheliyo akubonakali kubangela ukulahleka kwemisipha ngakumbi kunezinye izidlo zokunciphisa umzimba.

Ngokufanelekileyo ayisiyondlela ilungileyo yokufumana izihlunu

Kukho uphando olulinganiselweyo malunga nokuba kunokwenzeka ukuba ufumane imisipha ngexesha lokuzila ukutya.

Oku kunokwenzeka kuba ukulahleka kwesisindo sisihloko somdla kwizifundo ezininzi kwezi zidlo.

Nangona kunjalo, isifundo esinye sokuzila ngokukhawuleza kunye nokuqeqeshwa kwesisindo kunika ulwazi oluphambili malunga nokufumana imisipha ().

Kolu phando, abafana abali-18 bagqibe inkqubo yeeveki ezisi-8 yoqeqesho lobunzima. Babengazange ngaphambili baqhube uqeqesho lobunzima rhoqo.

Amadoda alandela ukutya okuqhelekileyo okanye inkqubo yokutya ethintelwe ixesha. Inkqubo ibifuna ukuba bakutye konke ukutya kwabo kwisithuba seeyure ezi-4 ngeentsuku ezi-4 ngeveki.

Ukuphela kwesifundo, iqela elityelweyo lokutya laligcine ubunzima bomzimba wabo obomileyo kwaye bandise amandla abo. Nangona kunjalo, iqela lokutya eliqhelekileyo lifumene i-5 yeepawundi (i-2.3 kg) yobunzima, ngelixa lisonyusa amandla abo.

Oku kunokuthetha ukuba ukuzila ukutya okwexeshana akulunganga ekufumaneni izihlunu. Oku kunokuba ngenxa yokuba iqela elityelweyo lokutya lisebenzise iprotein encinci kuneqela eliqhelekileyo lokutya.

Kukho ezinye izizathu ezimbalwa ezisekwe kwisayensi zokuba kutheni ukuzila ukutya okwexeshana kungangabinakho ukufumana izihlunu.

Ukuze ufumane izihlunu, kuya kufuneka utye iikhalori ezingaphezulu kokutsha, ube neeprotein ezaneleyo zokwakha izicwili ezitsha zemisipha kwaye ube nomthambo owaneleyo wokukhulisa ukukhula (,,).

Ukuzila okungapheliyo kunokwenza ukuba kube nzima ukufumana iikhalori ezaneleyo zokwakha umsipha, ngakumbi ukuba utya ukutya okunezondlo-okunokukugcwalisa ngokulula ().

Ukongeza, kuya kufuneka wenze umgudu omkhulu wokufumana iiprotheyini ezaneleyo xa usitya ngokufuthi kunokutya okuqhelekileyo.

Olunye uphando luye lwabonisa ukuba ukusebenzisa iiprotheni rhoqo ngalo lonke usuku kunokunceda izihlunu zakho,,).

Zonke ezi zizathu azithethi ukuba akunakwenzeka ukuba ufumane izihlunu ngokuzila ukutya okwexeshana, kodwa ukuze kungabi kokona kutya kulula ekufumaneni izihlunu.

Isishwankathelo Ukuzila ukutya okungapheliyo kufuna ukuba utye iikhalori ezimbalwa kwaye utye kancinci kunendlela yesiqhelo yokutya. Ngenxa yoku, unokuba nengxaki yokufumana iikhalori ezaneleyo kunye neeproteni zokwakha umsipha. Ngokubanzi, oku akunakuba kokona kutya kulungileyo ekufumaneni izihlunu.

Uqeqesho lobunzima lunokukunceda ugcine izihlunu ngexesha lokuzila ukutya okungapheliyo

Uphando lubonakalisile ukuba uqeqesho lobunzima lunokunceda ukuthintela ukulahleka kwemisipha xa uphulukana nobunzima ().

Ngaphezulu, izifundo ezimbalwa zibonise oku ngokuthe ngqo ngokunxulumene nokuzila ukutya okungapheliyo (,).

Isifundo esinye seveki esi-8 sivavanye ukudityaniswa kokuzila ukutya kunye noqeqesho lokuqina emzimbeni iintsuku ezintathu ngeveki ().

Abaphandi bahlula amadoda angama-34 anamava kakhulu kuqeqesho lobunzima ngokwamaqela amabini: iqela elinokuthintela ixesha lokutya (ukusebenzisa zonke iikhalori kwiiyure eziyi-8 ngosuku) kunye neqela lokutya eliqhelekileyo.

Omabini la maqela abelwe inani elifanayo leekhalori kunye nenani leprotheni yonke imihla, kwaye ixesha lokutya nje lahlukile.

Ukuphela kwesifundo, akukho qela lalilahlekile ubunzima okanye amandla.Nangona kunjalo, iqela elithintelwe ixesha liphulukene ne-3.5 yeephawundi (i-1.6 kg) yamafutha, ngelixa kungekho tshintsho kwiqela lokutya eliqhelekileyo.

Oku kubonisa ukuba ukuqeqeshwa kobunzima iintsuku ezintathu ngeveki kunokunceda ukugcina imisipha ngexesha lokulahleka kwamafutha okubangelwa kukuzila ngokukhawuleza.

Olunye uphando ngokuzila ukutya kwemihla ngemihla lubonakalisile ukuba imizuzu engama-25 ukuya kwengama-40 yokuzivocavoca kwibhayisikile okanye i-elliptical kathathu ngeveki inokunceda ukugcina ubunzima obucekeceke ngexesha lokulahleka kwesisindo ().

Ngokubanzi, ukwenza umthambo kuyacetyiswa kakhulu ukugcina izihlunu ngexesha lokuzila (,).

Isishwankathelo Uqeqesho lobunzima ngexesha lokuzila ngokukhawuleza kunokukunceda ugcine izihlunu, nokuba ulahlekile. Ezinye iindlela zokuzilolonga, njengokusebenzisa ibhayisekile emileyo okanye i-elliptical, nazo zinokuba luncedo.

Ngaba kufuneka wenze imithambo ngelixa uzila ukutya?

Nokuba phakathi kwabo basebenzisa ukuzila okukhawulezileyo, kukho impikiswano malunga nokuba ungazilolanga xa uzilile. Izifundo ezininzi ziye zajonga oku.

Isifundo esinye seeveki ezi-4 silandele abasetyhini abangama-20 abenza ukutya okukhawulezayo ngokungahambisani nokuzilolonga kwitreadmill. Abathathi-nxaxheba basebenzise iintsuku ezintathu ngeveki ngeyure enye kwiseshoni ().

Omabini la maqela alahlekelwe sisixa esifanayo sobunzima kunye namafutha, kwaye akukho qela lalinotshintsho kubunzima obucekeceke. Ngokusekwe kwezi ziphumo, kunokuba akunamsebenzi nokuba ungazilolanga okanye awuzilolanga ukuba injongo yakho kukuphulukana nobunzima.

Nangona kunjalo, kunokwenzeka ukuba uqeqesho olukhawulezileyo lunokuphazamisa ukusebenza kwakho, ngakumbi iimbaleki ezinzulu ().

Ngesi sizathu, izifundo zokuzila ngokukhawuleza kunye noqeqesho lokuthoba ubunzima azisebenzisanga ukuzilolonga (,).

Ngokubanzi, kubonakala ngathi ukwenza umthambo ngelixa uzila ukutya kunokuba ngumcimbi wokhetho lwakho.

Ayizukukwenza ukuba umthambo wakho usebenze ngakumbi, kwaye kusenokwenzeka nokuba ukuzilolonga ngokukhawuleza kuya kunciphisa ukusebenza kwakho.

Nangona kunjalo, abanye abantu bayakonwabela ukuzilolonga ngokuzila ukutya. Ukuba ukhetha ukwenza oku, kuyacetyiswa ukuba ufumane i-20 + yeeprotheyini kungekudala emva kokuzilolonga ukuxhasa ukubuyiswa kwemisipha ().

Isishwankathelo Ukuzivocavoca ngelixa uzila ukutya akunakuluncedo ngakumbi kunokuzilolonga ngamanye amaxesha. Ngapha koko, kunokwenzeka ukuba inokunciphisa ukusebenza kwakho. Kubantu abaninzi, nokuba ungazilolanga okanye ungazilolongi ngumcimbi wokhetho lwakho.

Iindlela zokutya okunika inkxaso kwimisipha yakho

Ukuba ukhetha ukusebenzisa ukutya okukhawulezileyo njengesixhobo sokulahleka kobunzima kunye nempilo, kukho izinto ezininzi onokuzenza ukuze ugcine izihlunu kangangoko.

Njengoko kuxoxiwe, ukwenza umthambo-ngakumbi uqeqesho lobunzima- kunokunceda ukugcina izihlunu. Izinga elicothayo nelizinzileyo lokwehla kobunzima nalo linokunceda.

Uphando lubonakalisile ukuba kunokwenzeka ukuba ulahle ubunzima obucekeceke, kubandakanya umsipha, xa unciphisa umzimba ngokukhawuleza ().

Oku kuthetha ukuba ukuba wenza ukutya okukhawulezileyo, kuya kufuneka uzame ukunganciphisi kakhulu ikhalori yakho ngexesha elinye.

Ngelixa inqanaba elifanelekileyo lokulahleka kwesisindo lingahluka, iingcali ezininzi zincomela ii-1-2 iiphawundi (0.45-0.9 kg) ngeveki. Nangona kunjalo, ukuba ukugcina izihlunu yeyona nto iphambili, unokufuna ukudubula isiphelo esisezantsi soluhlu (,).

Ukongeza kwinqanaba lokunciphisa umzimba, ukwakheka kokutya kwakho kunokudlala indima ebalulekileyo ekugcineni izihlunu ngexesha lokuzila ukutya.

Nokuba loluphi uhlobo lokutya olulandelayo, ukufumana iiprotein ngokwaneleyo kubalulekile. Oku kuyinyani ngakumbi xa uzama ukuphulukana namanqatha.

Izifundo ezininzi zibonise ukuba ukulandela ukutya okuneprotein eyaneleyo kunokunceda ukugcina izihlunu ngexesha lokulahleka kwamafutha (,).

Ukufakwa kweeproteni malunga ne-0.7 gram / lb yokuqina komzimba ngosuku (1.6 gram / kg) kunokuba kufanelekileyo ngexesha lokulahleka kobunzima (,).

Kungenzeka ukuba ukutya iiprotheyini okwaneleyo kubaluleke ngakumbi xa usebenzisa ukutya okukhawulezileyo, kuba umzimba wakho uza kuhamba ixesha elide ngaphandle kokufumana izakhamzimba ().

Isishwankathelo Izicwangciso ezibalulekileyo zokutya ezinokukunceda ugcine izihlunu ngexesha lokuzila ukutya okwethutyana zizama ukucotha ukwehla kobunzima kunye nokuqinisekisa ukutya okwaneleyo kweprotein. Ukukhetha ukutya okunesondlo kuyacetyiswa.

Izongezo zokutya ukuxhasa Imisipha yakho

Ukuba uzama ukugcina okanye ukufumana imisipha ngexesha lokuzila ukutya, ezinye izongezo zokutya zinokuba luncedo.

Nangona kunjalo, kuya kufuneka uthathele ingqalelo xa ufuna ukuthatha izongezo, kuba oku kunokuphazamisa iziphumo zokuzila kwakho.

Izibonelelo ngexesha lokutya kwakho

Ezona zincedisi zibalulekileyo zokujonga ziiprotein kunye ne-creatine.

Ngelixa izongezo zeprotheyini azidingeki ukuba ufumana iprotein eyaneleyo kukutya, zinokuba yindlela efanelekileyo yokuqinisekisa ukuba ufumana ngokwaneleyo.

Ngokukodwa ukuba uyasebenza ngokwasemzimbeni, izongezo zeproteni zinokunceda ukuphucula ubungakanani bemisipha kunye nokwenza umthambo ().

Ukongeza kwiprotheni, izongezo zokudala zinokuxhasa izihlunu zakho.

I-creatine yimolekyuli efumaneka ngokwendalo emzimbeni wakho. Unokonyusa inani lokudala kwiiseli zakho ngokusebenzisa izongezo zokutya ().

Izongezo zokudala ziluncedo ngakumbi xa usenza umthambo. Kuqikelelwa ukuba ukudala kuyonyusa ukuzuza kwamandla kuqeqesho lobunzima nge-5-10%, ngokomndilili (,).

Izibonelelo ngexesha lokuzila kwakho

Usenokuzibuza ukuba kufuneka uthathe iprotein, creatine okanye ezinye izongezo ezinje ngee-BCAAs ngexesha lokuzila kwakho. Oku ikakhulu kungenxa yenkxalabo yokuba la maxesha anokuchaphazela izihlunu zakho.

Nangona kunjalo, njengoko kuxoxiwe kweli nqaku, amaxesha amafutshane okuzila ukutya ayisiyiyo inkxalabo yokulahleka kwemisipha (,).

Ngaphezulu, ezinye izibonelelo zempilo zokuzila ngokukhawuleza kungenxa yokuba umzimba wakho awufumani nasiphi na isondlo ().

Uxinzelelo olungephi emzimbeni wakho lunokomeleza ukulwa izoyikiso ezinkulu, ezinjengesifo, kwixa elizayo ().

Ukuba uthatha izongezo ezinee-amino acid (kubandakanya iiprotein kunye nezongezo ze-BCAA) ngexesha lokuzila kwakho, utyikitya umzimba wakho ukuba awuzilanga ().

Ukongeza, ukuba ufumana iproteni eyoneleyo ngexesha lakho lokondla, ukuzila ukutya iiyure ezili-16 akubonakali kuyingozi kwimisipha yakho, xa kuthelekiswa nokutya okuqhelekileyo ().

Ngokubanzi, akunakulindeleka ukuba kufuneka uthathe izongezo zokutya ngexesha lokuzila kwakho. Ezinye izongezo, njenge-creatine, zinokuba luncedo ngakumbi xa zithathwa kunye nokutya ().

Isishwankathelo Ukuthatha izongezo zokutya ngexesha lakho lokuzila akufuneki. Nangona kunjalo, iiprotein kunye nokudala izongezo zinokuxhasa ubunzima bemisipha Ezi zinokuthathwa ngamaxesha okondla ukutya kwakho okwexeshana.

Umgca osezantsi

Ukuzila ukutya okungapheliyo sisicwangciso esithandwayo sokutya esisebenzisa ixesha lokuzila ixesha elide kunokuzila ngokukhawuleza ebusuku.

Kukho iindidi ngeendidi zokuzila ukutya okwaxeshana, kubandakanya ukutya okuthintelwe ixesha, ukuzila ukutya ngenye imini, ukuzila ukutya ngamaxesha athile, i-5: ukutya kwe-2 kunye nokuzila ukutya ngokwenkolo.

Ukuzila ukutya okungapheliyo akunakubangela ukulahleka kwemisipha ngakumbi kunezinye izidlo zokunciphisa umzimba.

Nangona kunjalo, ukongeza umthambo-ngakumbi uqeqesho lobunzima- kwinkqubo yakho yokuzila ngokukhawuleza inokukunceda ugcine izihlunu.

Nangona kunjalo, nokuba awuzilolanga ngexesha lokuzila kuxhomekeke kuwe. Ukuzila ukutya akunakongeza izibonelelo, kwaye kunokubeka emngciphekweni ukusebenza ngokugqibeleleyo.

Ukujolisa kwinqanaba elicothayo lokulahleka kwesisindo kunye nokusebenzisa iiprotein ngokwaneleyo kunokukunceda ugcine izihlunu ngexesha lokuzila ukutya.