Ngaba kukhuselekile ukuSebenza ngaphandle kwesisu esingenanto?

Umxholo

• Iingcebiso
• Ngaba ukusebenza kwisisu esingenanto kukunceda ukuba unciphise umzimba?
• Ngaba kukhuselekile ukusebenza ngaphandle kwesisu?
• Ukutya ukuphucula ukusebenza
• Kufuneka utye nini?
• Umgca wezantsi

Iingcebiso

Ngaba kufuneka usebenze ngaphandle kwesisu esingenanto? Oko kuxhomekeke.

Kuhlala kucetyiswa ukuba usebenze okokuqala ekuseni ngaphambi kokutya isidlo sakusasa, kwinto eyaziwa ngokuba yimilo ekhawulezayo. Oku kukholelwa ukuba kunceda ukunciphisa umzimba. Nangona kunjalo, ukusebenza emva kokutya kunokukunika amandla ngakumbi kunye nokuphucula ukusebenza kwakho.

Funda ukuze ufunde izibonelelo kunye nomngcipheko wokusebenza ungatyanga, kunye neengcebiso malunga nento oza kuyitya ngaphambi nasemva kokuzilolonga.

Ngaba ukusebenza kwisisu esingenanto kukunceda ukuba unciphise umzimba?

Ukuzivocavoca kwisisu esingenanto yinto eyaziwa ngokuba yi-cardio ekhawulezayo. Ithiyori kukuba umzimba wakho wondla amafutha agciniweyo kunye nee-carbohydrate zamandla endaweni yokutya okutyileyo kutshanje, okukhokelela kumanqanaba aphezulu okulahleka kwamafutha.

Uphando oluvela kwi-2016 yalatha kwizibonelelo zokusebenza kwindawo ekhawulezileyo ngokubhekisele kulawulo lobunzima. Isifundo phakathi kwamadoda ali-12 safumanisa ukuba abo bangakhange batye isidlo sakusasa ngaphambi kokuba benze umthambo batshise amanqatha amaninzi kwaye banciphise ukutya kwabo kweekhalori ngaphezulu kweeyure ezingama-24.

Olunye uphando luyayichitha le ngcamango. Isifundo se-2014 kwabasetyhini abangama-20 abafumananga mahluko ubonakalayo kutshintsho lomzimba phakathi kwamaqela atyayo okanye azila ukutya ngaphambi kokuba asebenze. Njengenxalenye yesifundo, abaphandi balinganisa ubunzima bomzimba, ipesenti yamafutha omzimba, kunye nokujikeleza kwesinqe ngaphezulu kweeveki ezine. Ekupheleni kophononongo, omabini la maqela aboniswa ukuba aphulukene nobunzima bomzimba kunye nobunzima bamafutha.

Uphando olunzulu ngakumbi kwisithuba sexesha elide luyafuneka ukwanda kwezi ziphumo.

Ukusebenza kwisisu esingenanto kunokukhokelela umzimba wakho ukuba usebenzise iprotein njengombane. Oku kushiya umzimba wakho uneprotein encinci, efunekayo ukwakha kunye nokulungisa izihlunu emva kokuzilolonga. Kwaye ukusebenzisa amafutha njengamandla akuthethi ukuba uya kuthoba ipesenti yomzimba wakho okanye utshise iikhalori ezingaphezulu.

Ngaba kukhuselekile ukusebenza ngaphandle kwesisu?

Nangona kukho uphando oluthile lokuxhasa ukusebenza ngaphandle kwesisu esingenalutho, oko akuthethi ukuba kulungile. Xa usenza umthambo kwisisu esingenanto, unokutshisa imithombo yamandla enexabiso kwaye ube namandla amancinci. Amanqanaba eswekile esezantsi asenokukushiya uziva unentloko encinci, isicaphucaphu, okanye ushukuma.

Enye into enokwenzeka kukuba umzimba wakho uya kuhlala uhlengahlengisa ekusebenziseni ukutya okunamafutha, kwaye uqalise ukugcina amanqatha amaninzi kunesiqhelo.

Ukutya ukuphucula ukusebenza

Landela ukutya okunezakha mzimba ukuphucula ukusebenza kwakho kwezemidlalo.

• Yitya uphelele, unesondlo, ukutya kwendalo.
• Bandakanya iikhabho ezisempilweni ezinje ngeziqhamo kunye nemifuno esandula ukwenziwa, iinkozo ezipheleleyo kunye nemidumba.
• Khetha amafutha asempilweni, anjengeoyile yomnquma kunye neoyile yekhokhonathi, ighee, kunye neeavokhado.
• Fumana iprotheni kwizinyama ezinamafutha, amaqanda, kunye neemveliso zobisi ezinamafutha asezantsi.
• Amandongomane, iimbewu, kunye namahlumelo zizongezo ezisempilweni ekudleni kwakho njengokutya okunesinyithi esifana nentlanzi, iimbotyi eziphekiweyo, kunye nemifuno eluhlaza.

Ukuba uthatha isigqibo sokutya ngaphambi kokuba usebenze, khetha isidlo esetyiwa ngokulula esinee-carbohydrate, iiproteni kunye namafutha. Yidla malunga neeyure ezingama-2 ukuya kwezi-3 ngaphambi kokuba uzilolonge. Ukuba ucinezelwe ixesha, utyiwa ibha yamandla, isandwich yebhotolo yamandongomane, okanye iziqhamo ezitsha okanye ezomisiweyo.

Hlala u-hydrated ngaphambi, ngexesha, nasemva kokuzilolonga ngokusela amanzi, iziselo zemidlalo, okanye ijusi. I-Smoothies kunye neziselo ezingena endaweni yokutya zinokukunceda wandise ukungenisa kwakho ulwelo, nawe.

Ukutya okuthile kunokuphucula kwaye kukhawuleze ukubuyisela emva koqeqesho. Yitya ukutya okune-carbs, protein, kunye nefayibha ngaphakathi kwemizuzu engama-30 ukuya kwiiyure ezi-2 zokugqiba ukuzilolonga kwakho. Iiproteni ezisempilweni zinokunyusa amajoni akho omzimba kwaye zikhawulezise ukuphola kwenxeba. Ukutya okuqulethe iivithamini C no-D, zinc kunye necalcium nako kuyanceda.

Nazi iindlela ezimbalwa ezinempilo zasemva kokuzilolonga:

• Ubisi oluncinci lwetshokholethi
• iziqhamo ezibushelelezi
• ibha yamandla
• isandwich
• ipitsa
• isonka sengqolowa
• ubisi lwesoya
• amandongomane nembewu
• Iiprune okanye ijune
• iyogathi ngamaqunube

Kufuneka utye nini?

Uhlobo lomsebenzi owenzayo lunokunceda ekuboneni ukuba kufuneka utye na ngaphambi kokuba uzilolonge. Ukwenza umthambo wokukhanya okanye wempembelelo ephantsi, njengokuhamba, igalufa, okanye iyoga emnene, kusenokungafuneki ukuba uphembelele kwangaphambili.

Nangona kunjalo, kuya kufuneka usoloko utya ngaphambi kokuba wenze imithambo efuna amandla amaninzi, amandla kunye nonyamezelo. Oku kubandakanya intenetya, ukubaleka, kunye nokudada. Kubaluleke ngakumbi ukuba ucwangcisa ukusebenza ixesha elingaphezulu kweyure.

Kukho amaxesha athile onokuthi ufune ukutya ngexesha lokuzilolonga okunzima okuhlala ixesha elingaphezulu kweyure, njengaxa umdyarho webala. Oku kuyimfuneko ukugcina amanqanaba eglucose egazini ukuze aqhubeke nokuhamba. Inokukunceda ukuba uphephe ukusebenzisa amandla agciniweyo kwiimisipha zakho, ezinokukunceda ukwakha ubunzima bemisipha.

Jonga nodokotela wakho ukuba unayo nayiphi na imeko yempilo echaphazelekayo yile nto uyityayo kunye nendlela ozilolonga ngayo.

Ukuba unesifo seswekile, jonga ngononophelo amanqanaba eswekile yegazi ngaphambi, ngexesha nasemva kokuzilolonga. Ukuba unesifo se-thyroid, uxinzelelo lwegazi oluphantsi, okanye uxinzelelo lwegazi, qiniseka ukuba uyadla malunga neprogram yakho yokuzivocavoca nanini na kufanelekile ukulawula imeko yakho.

Umgca wezantsi

Ukuba usebenza ngaphandle kwesisu esingenalutho ngamanye amaxesha, musa ukujuluka, kodwa kusenokungangcono kwimisebenzi enzima okanye ehlala ixesha elide. Esona sikhokelo sisisikhokelo sakho, ke mamela umzimba wakho kwaye wenze oko uziva ukulungele. Hlala ucocekile ngokufanelekileyo, gcina ukutya okunezakha-mzimba, kwaye uphile indlela yokuphila ngokuhambelana nomdla wakho wempilo. Kwaye khumbula ukuthetha nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo entsha yokuzilolonga.