Ukwakhiwa kwemisipha nokulahlekelwa amafutha yizinhloso zombili zokuqeqesha isisindo kanye nesimo somzimba, kodwa umzimba uyenqaba ukwenza kokubili ngesikhathi esifanayo. Ziyaphikisana nezinqubo zomzimba. Umzimba wakho uguqukile ukwandisa kokubili amafutha nama-muscle ngezikhathi zokwanela futhi ulahlekelwe kokubili imisipha namafutha ngezikhathi zokuntuleka lapho ukutholakala kokudla kuphansi.
Ungabamba kanjani ukunyuka kwemisipha ngesikhathi uchitha amanxeba amaningi ukuze uthole umzimba omuhle ophethe i-pack pack ayisithupha? Qala ngokungahambi kulezi 10 amaphutha avamile okudla nokuzivocavoca okuzovimbela ukulahlekelwa amafutha ngenkathi uthola imisipha.
Ukungadli okwanele
Awukwazi ukupakisha kumisipha uma ungenzi i-anabolic imvelo, okusho ukuthi kufanele udle okwanele ukuze ulondoloze isisindo somzimba esihle. Akudingeki ukuba kube inani elikhulu lamaprotheni. Bona ukudla komzimba ukuze uthole imininingwane.
Ukudla kakhulu kakhulu
Abantu abaningi banqabile ukuthi badla kangakanani, njengoba kuboniswe Ezivivinyweni zesayensi ye-cororimetric ngamanzi aphindwe kabili. Amadlokhi aphansi kakhulu khalori akudingekile, kodwa kufanele ubale amakholori kwesinye izinga ukuze unciphise amandla akho ephelele ukuze alahlekelwe amafutha.
Ukudla kakhulu ama-carbohydrate amaningi ahlanjulisiwe
I-carbohydrate ngayinye ayiyona isitha sakho, kodwa kufanele uvimbele ukusetshenziswa kokudla okukhanga futhi kulula ukuyidla nokudla okulula futhi ube nomphumela ongaphansi komphumela omuhle ekufuneni kwakho.
Ama-biscuits, amaqebelengwane, ama-muffin, ama-candies, ama-puddings, ama-chips amazambane nama-crisps, ama-crackers, iziphuzo zoshukela njll-lezi zinto zidinga ukunciphisa kakhulu.
Ukudla amafutha amaningi kunoma yiluphi uhlobo
Ngokudla, ungase ukwazi ngamafutha amahle namafutha amabi, kepha ukulahlekelwa isisindo (isisindo samandla) ukuthole amafutha akho phakathi kwamaphesenti angu-20 no-30 kuyindlela ewusizo.
Amafutha ane-9 kilojoule per gramu uma kuqhathaniswa negramu ngayinye ye-carbohydrate namaprotheni, futhi akunandaba ukuthi yikuphi ukubola.
Ukudla amaprotheni okwanele
Akudingeki ukuba uhlazeke ngalokhu futhi udle iziphuzo zamaprotheni ngosuku olulodwa, kodwa ukushintsha ezinye zalawo manzi ama-carbohydrate namanoni ahlanjululwe ngokunyuka okuncane kwamaprotheni kufanele kusize ukugcina noma ukuthuthukisa imisipha yakho ngenkathi ulahlekelwa amafutha. Ungenzi wonke amaprotheni wesilwane, noma kunjalo: amaprotheni we-milk and vegetable ayindlela enhle. Futhi usadingeka usebenzise lezo misipha.
Ukuqeqeshwa Okuyisisindo Esanele
Njengoba ulahlekelwa amafutha, indlela yodwa yokuvikela leyo muscle nethanga ekuhambeni nayo ukubeka ukucindezeleka okugqugquzelayo kulowo muscle kanye namathambo. Lokho kusho ukuqeqeshwa okunzima kokuqeqeshwa kwesisindo okungenani izinsuku ezintathu ngesonto ngalinye.
Isisindo Ukuqeqesha Nge-Intensity Enganele
Ngeke uzuze kakhulu ekusebenziseni imizuzu engamashumi amahlanu ekuzivocavoca ukuphakamisa izisindo zokukhanya ngokuphindaphindiwe okuningi. Udinga ukuphakamisa ngokweqile (ngisho noma kungenjalo ukuhluleka) kwisethi ngayinye oyenzayo. Okufanelekile, lokhu kumele okungenani kube ngu-65% wokuphakama kwakho okuphezulu. Uma ungakwazi ukulinganisa amakhilogremu angu-60, kufanele ubheke ukuqeqeshwa ngamakhilogremu angu-38.
Uma ungenakukwazi ukulinganisa ama-maximum akho noma awukwazi ukulinganisa, khona-ke qiniseka ukuthi ukuphindaphinda kokugcina kunoma yisiphi isethi kuwumsebenzi onzima ukuqedela. Okuyisishiyagalombili kuya kuphindwe izikhathi eziyishumi nambili kanye nezinethi ezintathu kuya ezine ukuze kusetshenziswe umsebenzi ngamunye kuyisimiso esihle esiyisisekelo .
Ukungenzi noma iyiphi i-Cardio
Ukuzivocavoca kwama-aerobic kukusiza ukuthi ushise lawo makhalori. I- cardio -static-state ngezinga elilinganiselwe, ngokuhambisana nesimiso esihle sezinsimu, izokuthola endaweni enhle yokulahleka kwamafutha. Uma wenza i-cardio isikhathi esingaphezu kwehora ubeka engozini yokuphula imisipha ukuze uphethiloli, futhi udinga ukufaka imisipha eningi ngangokunokwenzeka kule simo.
Ukusebenzisa esibelethweni esingenalutho kanye / noma ukungabuyiselani emva kokuzivocavoca
Uma umzimba wakho ulambile, noma ngesikhathi sokuzivocavoca okukhulu noma lapho umzimba wakho usuvuselelwe amahora ambalwa emva kokuzivocavoca futhi ungadli, ngaphandle uma ubeka uphethiloli, imisipha yakho ingahle iphulwe ibe yi-glucose yi-hormone i-cortisol.
Ukuqamba ukuhlinzeka nge-carbohydrate okwanele ukuvimbela i-cortisol eyenza lo msebenzi ongalungile, kodwa hhayi okwanele ukudala umzimba wakho ukuba ungene ebhalansi yamandla enhle (ukufaka okuningi kwamandla). Isiqephu se-toast noju noma isiphuzo sezemidlalo encane noma ubisi lwe-tsokoloni noma okulinganayo, ngaphambi kokuzivocavoca ngaphambi nangemva kufanele kufinyelele lokhu.
Ukuqashelwa okwanele nokusebenza
Lokhu kungase kubonakale kusobala, kodwa lokho esizama ukukufeza lapha akuyona into encane. Ngokulahlekelwa okuningi kwesisindo esiphumelelayo, ukulahlekelwa kwenetha kuhlanganisa amafutha kanye nemisipha futhi ngokuvamile ithambo. Lona umphumela we-catabolism, ukwehlukaniswa kwezicubu zomzimba ezichaza ukulahlekelwa kwesisindo. Ukufeza ukugcinwa kwemisipha yethu (noma ukuthuthukiswa) kanye nemigomo yokulahlekelwa kwamafutha, kufanele ube nenqubo ecacisiwe nemigomo, futhi kufanele uyisebenzise ngokucacile, okusho ukuthatha isikhathi ukusebenzisa isinyathelo ngasinye ngokunembile, ukufaka lezi zinyathelo ngendlela idayari nokurekhoda amandla okufakwayo kanye nemiphumela ngendlela yokudla nokusebenza ngokomzimba.
Ekuphetheni, iphuzu elilodwa lokugcina liphathelene nokuxoshwa. Ungesabi ukuthatha isonto noma ukunciphisa ukuqeqesha kwakho ngo-50% ngesonto elilodwa uma uzizwa umzimba wakho ungahambisani nevolumu nokuqina. Ukuhamba ngebhayisikili nokuphumula kungase kube kubalulekile ekukhuleni kwemisipha enempilo. Iya kuwo.