Ezemidlalo Ukudla nokusebenza

Okubalulekile kokudla kwezemidlalo

Ukudla kwezemidlalo kuyisihloko soshintsho oluqhubekayo futhi selukhulile njengensimu enamandla yokutadisha emtholampilo. Ucwaningo luyaqhubeka nokweluleka izinkombandlela zokudla okunomsoco nokusekelwa kwabantu abadala abakhuthele nabagijimi bezokuncintisana. Isayensi ibona ukuthi ukudla kwezemidlalo nokudla kwamandla kuyisisekelo "njengokwesisekelo sokudla komdlali."

Kuyini Ukudla Kwezemidlalo?

Ukudla kwezemidlalo kuyisisekelo sokuphumelela kwezemidlalo. Kuyinto uhlelo lokudla okunomsoco ovumela abantu abadala abakhuthele nabadlali ukuba benze konke okusemandleni abo.

Inikeza uhlobo olufanele lokudla, amandla, izakhi, kanye noketshezi ukuze umzimba uhlanzeke kahle futhi usebenze emazingeni aphakeme. Ukudla kwezemidlalo kuyingqayizivele kumuntu ngamunye futhi kuhlelwe ngokwezinhloso ngamanye. Ukudla ukudla kwezemidlalo kungashintsha usuku nosuku, kuye ngezidingo ezithile zamandla.

Izisekelo zokudla ezemidlalo: Ama-Macronutrients

Amandla adingekayo ekusebenzeni nasekuziphatheni ngokomzimba avela kokudla esikudlayo kanye nokudla okunegazi.

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Ama-macronutrients kulawa maqembu okudla anikezela amandla okubalulekile ekusebenzeni komzimba okuhle:

• Ama-carbohydrate alula noma ayinkimbinkimbi, futhi umthombo obaluleke kunazo zonke emzimbeni womuntu. I-carbs elula ihlanganisa ushukela ngokwemvelo ekudleni ezifana nezithelo, imifino nobisi. Isinkwa sonke sezinhlamvu, amazambane, imifino eminingi, nama-oats yizibonelo ze-carbs enempilo enempilo. Isistimu yakho yokugaya iphula ama-carbohydrate ibe yi-glucose noma ushukela wegazi owanikeza amandla kuma-cell, tissue, kanye nezitho zakho.
• Ama-protein ayenziwe nge-chain of amino acid futhi ayadingeka kuwo wonke amangqamuzana omzimba womuntu. Amaprotheni angaba aphelele noma aphelele. Amaprotheni aphelele aqukethe yonke amino acid edingekayo emzimbeni, futhi afaka imithombo yezilwane njengenyama, inhlanzi, izinkukhu kanye nobisi. Imithombo yamaprotheni engaphelele (ngokuvamile amaprotheni asekelwe ezitshalweni) ngokuvamile ayinalo i-amino acids eyodwa noma ngaphezulu. Ama-amino acids abalulekile angenakwenziwa ngumzimba futhi kufanele anikezwe ukudla. Amaphrotheni anendima ebalulekile ekutheni avuselele imisipha nokukhula.

• Amafutha angagcwaliswa noma angatholakali, futhi adla indima ebalulekile emzimbeni womuntu. Amafutha angasetshenzisiwe abhekwa njengempilo futhi avela emithonjeni yemifino njengamafutha omnqumo namantongomane. Amafutha anelisiwe atholakala emikhiqizweni yezilwane njengezimvu ezibomvu namabele amaningi aphezulu, okuboniswa ukwandisa ingozi yezifo. Amafutha anempilo anika amandla, usizo lokuthuthukiswa komzimba, ukuvikela izitho zethu, nokugcina izimbungulu zeselula.

Inhloso Yezemidlalo Yokudla

Abantu abakhuthele nabagijimi bezokuncintisana baphendukela emdlalweni wezemidlalo ukuze babasize bafeze imigomo yabo. Izibonelo zemigomo ngayinye zingafaka hlangana nokuzuza ubuhlungu obukhulu, ukuthuthukisa ukubunjwa komzimba, nokuthuthukisa ukusebenza kwezemidlalo. Lezi zimo eziqondene nezemidlalo zidinga izinhlelo ezihlukene zokudla okunomsoco. Imiphumela yokucwaninga ikhombisa uhlobo lokudla olufanele, ukudla kwe-caloric, isikhathi sokondla, uketshezi, kanye nokwengezwa kubalulekile futhi kuqondene nomuntu ngamunye. Okulandelayo yizizwe ezihlukene zokuqeqesha kanye nemidlalo yokuncintisana ezuzisayo emdlalweni wezemidlalo:

Ukudla Ukuzivocavoca / Ukusebenza Kwezemidlalo

Izinhlelo zokuqeqesha zidinga ukudla okwenzelwe kahle abantu abadala abakhuthele nabagijimi bezokuncintisana. Ukucwaninga kubonisa ukuthi uhlelo lokudla okunomsoco kufanele lubandakanye ukhalori olwanele namacronutrients enempilo ekwandiseni ukusebenza kwezemidlalo . Umzimba uzosebenzisa ama-carbohydrate noma amafutha njengomthombo oyinhloko wamandla, kuye ngokuzivocavoca nokuhamba kwesikhathi. Ukudla okunganelanga kwe-caloric kungavimbela ukuqeqeshwa kwezemidlalo nokusebenza.

Abantu abadala abasebenzisa umzimba izikhathi ezintathu kuya kwesine bangakwazi ukuhlangabezana nezidingo zokudla okunomsoco ngokudla okunempilo okuvamile. Abadlali abalinganiselwe abadlali abakhulu abaqhuba ukuqeqeshwa okujulile izikhathi ezinhlanu kuya kweziyisithupha ngeviki kuzodinga izakhi eziningi kakhulu ukusekela izidingo zamandla. Isibonelo, futhi ngokusho kocwaningo, ukusetshenziswa kwezamandla kwabagibeli abagijima ngokweqile eTur de de France cishe ngamakhilomitha angu-12 000 ngosuku. A

• Ama-carbohydrate yiwona oyinhloko yamandla kagesi omuntu omdala osebenzayo noma umdlali wezokuncintisana. Iziqondiso ezijwayelekile zokudla kwe-carbohydrate zisekelwe ebukhulu bomzimba nezici zokuqeqesha. I-carbohydrate idinga ekudleni kwansuku zonke ingaba ngamaphesenti angama-45 kuya kwangu-65 ekudleni kokudla okuphelele ngokuya ngezidingo zomzimba.

• Ama-proteins anesibopho sokukhula kwemisipha nokubuyiselwa kumuntu omdala osebenzayo noma umgijimi. Inani elanele lamaprotheni ngomsizi ngamunye ngabanye balondoloza ukulinganisela kwe-nitrogen enhle emzimbeni, okubalulekile ekufakeni izicubu zomzimba. Izidingo zamaprotheni zingahluka kakhulu kusukela ku-.8g ukuya ku-2g kilogram ngayinye yesisindo somzimba ngosuku.
• Amafutha asiza ukugcina ibhalansi yamandla, ukulawula ama-hormone, nokubuyisela izicubu zomzimba. I-Omega-3 ne-omega-6 ziyi-fatty acids ebalulekile ebaluleke kakhulu ekudleni kokudla kwemidlalo. Iziphumo zokucwaninga zincoma ukuthi umgijimi udla cishe amaphesenti angu-30 ekudleni kwawo kwe-caloric nsuku zonke njengamafutha enempilo.

Ukudla Ukukhuthazela

Izinhlelo zokukhuthazela zichazwa njengehora elilodwa kuya kwezingu-3 ngosuku lokulinganisela ekuzivocavoca kakhulu. Ukudla okuphezulu kwamandla ngendlela yama-carbohydrate kubalulekile. Ngokusho kocwaningo, i-target carbohydrate ukusetshenziswa for abadlali abakhuthazayo kusuka 6g kuya 10g kilogram ngesisindo somzimba ngosuku. Amafutha ngumthombo wesibili wamandla asetshenziswe ngesikhathi sokuqeqesha isikhathi eside.

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Abagijimi bokukhuthazela basengozini yokuphelelwa amanzi emanzini. Ukuguqula uketshezi kanye nama-electrolyte okulahlekile ngokuthuthumela kuyadingeka ukuze kusetshenziswe phezulu.

Ukudla Amandla

Izinhlelo zokuqeqeshwa zokuphikisa zenzelwe ukwakha kancane kancane amandla omzimba wamasipha. Ukuqeqeshwa kwamandla umsebenzi ophakeme kakhulu. Kudinga inani elanele lazo zonke ama-macronutrients ekuthuthukiseni imisipha . Ukudla kwamaprotheni kubalulekile ikakhulukazi ukwandisa nokugcina ubukhulu bomzimba obuqinile. Ucwaningo lubonisa izidingo zamaprotheni zingahluka kusuka ku-1.2g kuya ku-3.1g kilogram ngayinye yesisindo somzimba ngosuku.

Ukudla Ukuncintisana

Ukulungiselela imidlalo yokuncintisana kuyohlukahluka ezimfuno zokudla ezemidlalo. Isibonelo, abagijimi bamandla balwela ukwandisa ubukhulu obukhulu nobukhulu bomdlalo wabo. Abagijimi bokukhuthazela bagxile ekunciphiseni umzimba / amanoni okunciphisa umzimba ngesikhathi somcimbi wabo. Imigomo yezemidlalo izolungisa uhlelo lokudla okunempilo kakhulu. Ukuhlelwa kokudla kokuqala nokuthunyelwa komsebenzi kuyingqayizivele kumdlali ngamunye futhi kubalulekile ekusebenzeni okuhle.

Ukusebenza kwe-Hydration kanye neMidlalo

I-hydration ephelele ne-electrolyte zibalulekile ekusebenzeni kwezempilo nemidlalo. Sonke silahlekelwa amanzi usuku lonke, kodwa abantu abadala abakhuthele nabagijimi balahlekelwa amanzi angaphezulu emzimbeni (kanye nesibalo esikhulu se-sodium) ngesikhathi sokusebenza okukhulu.

Ukukhipha amandla emzimbeni kuyindlela yokulahlekelwa ngamanzi emzimbeni, futhi ukulahlekelwa kwamanzi okungaphezu kuka-2 amaphesenti wesisindo somzimba kunganciphisa ukusebenza kwezemidlalo nokusebenza kwengqondo. Abagijimi batuswa ukuba basebenzise amasu okushintsha amanzi njengengxenye yempilo yabo yokudla ukuze balondoloze ukusebenza kahle komzimba. Ukuvuselelwa kabusha ngamanzi kanye neziphuzo zezemidlalo eziqukethe i-sodium ngokuvamile zidla ngokuya komdlali nomdlalo wezemidlalo. Ukuntuleka kwe-hydration eyanele kwabagijimi kungabangela okulandelayo:

• Ukuphefumula (ukuphelelwa amanzi)
• I-Hypovolemia (iyancipha umthamo we-plasma / wegazi)
• I-Hyponatremia (amazinga aphansi e-sodium egazi / ukuphuza ngokweqile kwamanzi)

Izithako eziseMidlalo Yokudla

Izithako zezemidlalo nokudla yizimpahla ezingalawulwa ezimakethe ukuthuthukisa ukusebenza kwezemidlalo. Ngokusho kwe- Academy of Sports Medicine , "ukusetshenziselwa kokuziphatha kwezemidlalo ezithengiswayo kuyisinqumo somuntu siqu futhi kuqhubeka kungavumelani." Kunezithako ezinomkhawulo ezisekelwa ucwaningo lwezokwelapha. I- Australian Institute of Sport iye yanikeza umhlahlandlela jikelele wokusekela ukusebenza kwezemidlalo nokudla kanye nokudla ngokusho kokubaluleka kobufakazi besayensi:

• Ukudla kwezemidlalo : iziphuzo zezemidlalo, imigoqo, nama-gel, ama-supplementary electrolyte, ama-protein supplements, izithako zokudla kwamanzi
• Izithako zezokwelapha: i- iron, i-calcium, i-vitamin D, i-vitamin D eminingi, i-omega-3 fatty acids
• Izithako zokusebenza: i- creatine, i-caffeine, i-bicarbonate ye-sodium , i-beta-alanine, i-nitrate

Ukudla Kwemidlalo Yezindawo Ezikhethekile Nezindawo

Ukudla kwezemidlalo kuhlanganisa izidingo eziningi zabadlali. Izindawo ezithile nezendawo zidinga imihlahlandlela eyengeziwe kanye nokwaziswa ukuthuthukisa ukusebenza kwezemidlalo.

• Umdlali wezitshalo zemifino: Ukudla kwemifino kuqukethe amaprotheni amaningi, izithelo, imifino, okusanhlamvu okuphelele kanye namantongomane. Kungaba ukudla okunempilo okwanele, kodwa ubufakazi obaneleyo bukhona ku- vegetarianism yesikhathi eside kanye nokusebenza kwezemidlalo . Ukuhlolwa kokudla kunconywa ukugwema ukwehluleka nokuqinisekisa izakhi ezifanele ukusekela izidingo zezemidlalo.
• Ukuphakama okuphezulu: Ukuqeqesha okukhethekile nokudla okudingekayo kuyadingeka ekuqeqesheni abagijimi endaweni ephezulu . Ukwandisa amangqamuzana egazi abomvu ukuze athathe oksijini engeziwe kubalulekile. Ukudla okune-iron kuyisici esibalulekile salomdlali. Ingozi eyengeziwe yokugula ikhonjiswe ngokuhlonza okuphezulu okungapheli. Ukudla okuphezulu kuma-antioxidants namaprotheni kubalulekile. Izidingo zamanzi zizohlukahluka kumdlali ngamunye, futhi isimo se-hydration kufanele sihlolwe ngabanye.
• Izindawo ezishisayo: Abagijimi abaphikisana nezimo ezishisayo basengozini enkulu yokugula okushisa. Ukugula okushisayo kungaba nezinkinga zempilo ezimbi. Ibhalansi ye-flux ne-electrolyte ibalulekile kulaba badlali. Amasu okuthuthwa kwamanzi adingekayo ukuze agcine ukusebenza kwezinga eliphezulu ngenkathi esebenzisa ukushisa.
• Izindawo ezibandayo: Ukukhathazeka okuyinhloko kwabagijimi abakhulayo emakhazeni kukhona ukushisa okwanele nokushisa komzimba. Abagijimi beLeaner basengozini ephakeme ye-hypothermia. Ukuguqula ukudla kwe-caloric ne-carbohydrate kubalulekile kulo mdlali. Ukudla okufanelekile kanye namanzi asebenzayo abhekene nokushisa okushisa azokwenyusa ukusebenza kahle kwezemidlalo.

Izihloko Ezikhethekile Emdlalweni Wokudla

Ukukhathazeka kokudla kwabagijimi akuvamile. Abagijimi abaningi kudingeka balondoloze imizimba enesisindo nesisindo somzimba esincane, futhi babonise ukuthuthukiswa kwemisipha. Ukucindezela okungapheliyo okuncintisana kungadala ukucindezeleka ngokwengqondo nangokwenyama komdlali oholela emidlalweni yokudla engavamile. Ngaphandle kokululekwa okufanele, imiphumela engalungile yezempilo ingase igcine ukukhula. Ukukhathazeka okuvame kakhulu kokudla phakathi kwabagijimi kungabandakanya:

• Anorexia nervosa
• Bulimia
• Ukucindezeleka kokuzivocavoca umzimba
• I-Orthorexia

Ngokusobala, izidingo zokudla okunomsoco zalaba bantu zihluke kakhulu kunabanye abantu abadala abakhuthele noma abadlali. Kuze kube yilapho umuntu onesifo sokudla esabhekwa kahle futhi, ukugxila okuyinhloko kufanele kubekwe ekuphatheni nasekulawuleni izidakamizwa zokudla, nokudla ukudla okunomsoco okudingekayo ukuze kufinyelelwe futhi kugcinwe impilo enhle, kunokusebenza kwezemidlalo.

Ukukhubazeka kwamakhemikhali kukhona ukukhathazeka ngabantu abadala abakhuthele nabagijimi. Ukuzivocavoca umzimba kugcizelela imisebenzi ebalulekile yomzimba lapho kudingeka khona ama-micronutrients. Ukwengeza, abagijimi bavame ukuvimbela ama-calories namaqembu athile okudla, okungase kube nokuholela ekutheni amandla amakhi-micronutrients abalulekile. Ukucwaninga kubonisa ukuthi ukukhubazeka okujwayelekile kakhulu kwezinto ezincane kubandakanya:

• Ukuntuleka kwe-Iron: kungaphazamisa ukusebenza kwemisipha nokunciphisa ukusebenza kwezemidlalo
• Ukwehla kwe-Vitamin D: kungaholela ekunciphiseni amandla esithambo kanye nokunciphisa umzimba we-musclelic function
• Ukuntuleka kwe-calcium: kungaphazamisa ukulungiswa kwamathambo esithambo, kunciphise umthethonqubo we-muscle contraction, futhi kunciphise ukuqhutshwa kwesisindo

Izindleko ze-Dietitian yezemidlalo

Abagijimi nabadala abakhuthele bafuna isiqondiso kubadlali bezemidlalo ukuthuthukisa ukusebenza kwabo kwezemidlalo. Izidakamizwa zezemidlalo ziqashiwe ngokuqhubekayo ukuze zithuthukise ukudla okunomsoco kanye nezinhlelo zamanzi ezibhekene nomdlali ngamunye noma amaqembu. Kuye kwadalwa ukuqinisekiswa okuyingqayizivele kwabalandeli bezemidlalo yokudla: I- Special Certified Board ku-Dietetics yezemidlalo (CSSD). Abadli bezemidlalo kufanele babe nolwazi kulezi zindawo ezilandelayo:

• Ukudla okunomtholampilo
• Isayensi yesondlo
• Ukuzivocavoca umzimba
• Ucwaningo olusekelwe ebufakazini
• Ukuhlolwa okuphephile nokusebenza kahle kokudla
• Isiqondiso sokudla kwezemidlalo
• Ukululekwa kwemisebenzi yezempilo nemidlalo
• Ukwelashwa kokudla okunomsoco
• Ukuklama nokuphathwa kwamasu okudla okunempilo
• Uhlelo oluphumelelayo lokudla okunempilo, ukuqina, nokusebenza kahle ngokomzimba

Ufuna umdlali wezempilo endaweni yakho? I- International Society of Sports Nutrition inikeza incwadi ehloniphekile yokusesha inthanethi ukukusiza.

Izwi elivela

Ungase ube umzimba omdala osebenzayo wokuthuthukiswa kwezempilo noma umdlali wezokuncintisana. Kungakhathaliseki ukuthi kunjalo, ukudla kwemidlalo kuzodlala indima ebalulekile empumelelweni yakho. Ukudla ngezinhloso yilokho ukudla kwezemidlalo okuphathelene nakho konke. Kungasiza ekuthuthukiseni ukusebenza kwezemidlalo, ukuthuthukisa ukuvivinya umzimba, nokufinyelela imigomo yakho kungenzeka.

> Imithombo:

> I-International Society of Sports Nutrition, izincomo ezisekelwe ebufakazini ekulungiselelweni komncintiswano wemvelo: ukudla nokuxhaswa, u-Eric R Helms et al., 2014

> I-International Society of Sports Nutrition, ukuvivinya kwe-ISSN nokubuyekezwa kokudla kwemidlalo: ucwaningo nezincomo, uRichard B Kreider et al, 2010

> I-International Society of Sports Nutrition, isikhundla sokuma: Isikhathi sokudla, i-Chad Kerksick et al., 2008

> Isikhundla sezidakamizwa zaseCanada, i-Academy of Nutrition and Dietetics kanye ne-American College of
Imithi yezemidlalo, Ukudla okunomsoco kanye nokuSebenza okuhle, uDkt. Travis Thomas, PhD, RDN, CSSD et al., 2015.