Umzimba womuntu unomphelelisi wemvelo we-muscle okhethwe yizofuzo, ubulili, nobudala. Ungakwazi ukuqeqesha umzimba wakho ukwandisa inani lemisipha ngokuzivocavoca okukhuthaza ukukhula kwemisipha . Noma kunjalo, ukuthi imisipha yakho ikhula kangakanani ekuphenduleni umsebenzi noma ukuphakamisa isisindo kuzobe kuncike ebuhlokweni bakho, ubudala, kanye nezakhi zofuzo.
KuGenesis
Ekuqeqeshweni komzimba nokuqeqesha umzimba, abantu abangenalo ngokwemvelo ukuthwala imisipha bavame ukubizwa ngokuthi "abazuzi kanzima." Lokhu kuzwakale ukuhlekisa okuncane, kodwa kuyisitatimende seqiniso.
Abantu abanomzimba oqinile kunokwakheka kwemvelo bahlukaniswa ngokwesayensi njengama-ectomorphs. Izakhiwo ezakhiwe kakhulu ze-muscled ziyi-mesomorphs. Labo abaphethe amafutha amaningi ngokwemvelo kungase kube ukuphela. Kodwa ungesabi, kunezinto eziningi eziphakathi, futhi awuhloselwe ukuphila kwe-ectomorph ekhanda, nakuba ama-ectomorphe cishe angasoze abe nguMnu. Universe, i- steroids eceleni.
Indlela Yokuvimbela Ukulahleka Kwemisipha
Kungakhathaliseki ukuthi ukuphikisa kwakho, ukwakha, nokugcina imisipha, nanka amanye amathiphu okungahle ulahlekelwe lowo muscle uma usuwutholile:
1. Isisindo Ukuqeqesha Ukuphila
Kusukela cishe ku-40, siqala ukulahlekelwa isisindo semvelo ngokwemvelo, mhlawumbe njengoba i-hormone ye-hormone ye-testosterone iyancipha kanye namazinga aphansi okusebenza ngokomzimba. Ukulahleka kwemvelo kungase kube ngamaphesenti amathathu kuya kwezingu-10 wamasipha omzimba ngamashumi ayishumi emva kweminyaka engama-50 futhi mhlawumbe ngisho nangaphezulu kulabo abangaphansi kwempilo enhle. Abadala bangavimbela noma okungenani bayeke lesi simo semvelo sokulahlekelwa ngokuhlala besebenza.
Zisebenza ngezici ezimbili noma ezintathu ngesonto ngalinye, usebenzise wonke amaqembu akho amakhulu ama-muscle. Vumela izinsuku ezimbili phakathi kokusebenza uma kungenzeka.
2. Qinisekisa ukuthi uthola amaprotheni anele
Ikakhulukazi uma ungumuntu ophezulu, udinga ukuqinisekisa ukuthi udle kahle futhi uthole inani eliphakanyisiwe lamaprotheni for level activity yakho.
Udinga okungenani ama-gramu angu-0.8 weprotheni ngekhilogram yesisindo somzimba nsuku zonke futhi kufika ku-1.2 amagremu kungcono kubantu abadala. Ukuthola inani lamaprotheni oyidingayo, thatha isisindo sakho ngamakhilogremu uphinde uyandise ngo-0.45. Yandisa leyo nombolo ngo-1.2 futhi yilokho okuphakanyiswayo kwamaprotheni nsuku zonke.
3. Yidla ngakwesokudla
Nakuba ukudla amaprotheni okwanele kubalulekile, futhi abaqeqeshi abanzi abafana nabagijimi bangase badinga amaprotheni amancane kunalokho okushiwo ngenhla, ukudla amandla okwanele cishe kubaluleke nakakhulu. Uma ungadli (uphinde uphuze) ngokwanele ukuze ugcine isisindo somzimba wakho ngokuvumelana nokuthi ungakanani amandla owenzayo ngokuphila kwansuku zonke, kuhlanganise nokusebenza ngokomzimba , uzolahlekelwa umsila futhi mhlawumbe amathambo-namafutha. Kungaba amafutha okulahlekelwa kancane ngenkathi ugcina imisipha, kepha ukuqeqeshwa kwesisindo kukusiza ukuthi ujoyine leyo muscle kulezi zimo.
Uma ungumdlali wezemidlalo noma umdlali oyinhloko wokuzilibazisa, udinga ukuthola isisindo esihle somsebenzi wakho, ugcine i-watch on the scales, futhi ulungise ukudla kwakho nokuzivocavoca ngendlela efanele.
4. Train ngesokudla
Isisulu sinesitolo esihle se-glucose etholakalayo. Uma uphelelwa yi-glucose egcinwe emisipha, futhi igazi legazi ne-glucose yesibindi nayo iphansi, umzimba wakho uyazi ukuthi ungathola i-glucose engaphezulu kumaprotheni we-muscle ukugcina ubuchopho nezinye izitho ezibalulekile.
Futhi yilokho okwenzayo: i- cortisol ye - hormone iphula imisipha ibe ama-amino acids, bese enye i-hormone, i-glucagon, ibamba ama-amino acids iphinde iguqule i-carbon skeleton ibe yi-glucose. Umzimba wakho udinga ukwenza lokhu ukuqinisekisa ukutholakala kwe-glucose njalo.
Lokhu kusobala ukuthi akulungile ukugcinwa kwemisipha-noma ukwakha imisipha yalolu daba. Ungaqeqesha kanzima ngesisu esingenalutho noma esisheshayo njalo. Uma wenza, thatha isiphuzo sokuphuza amandla ngenkathi uqeqesha ukuvimbela le nqubo okuthiwa i-gluconeogenesis ingenzeki. Kukhona futhi ingozi yalokhu ngezindlela zokudla ezincane ze-carbohydrates.
Ukuvuselela emva kokuzivocavoca kubalulekile.
Ukuthatha ezinye amaprotheni ne-carbohydrate engakapheli ihora lokuzivocavoca kwakho, futhi ngokwanele ngaleyondlela ukuze uphumelele, kuzosiza ukuqinisekisa ukugcinwa kwemisipha kanye nokukhula njengoba uthola i-insulin spike.
5. Thola Ukulala Nokuphumula Okufanele
Ukulala yisikhathi sokwakhiwa kabusha. Amakhomoni afana ne-testosterone kanye ne-hormone yokukhula komuntu esakhelwe ukuvuselela nokulungisa umzimba wakho. Ukulala okuphumula kuyasiza ngale nqubo, ngakho qiniseka ukuthi uyitholile. Ukuphumula kubalulekile futhi kusukela ukucindezeleka ngokomzwelo kuzokhipha ama-hormone, okusho ukubhujiswa kwemisipha uma ungaqapheli.
6. Ukunciphisa Ukuphuza Utshwala
Lokhu akusho ukuthi awukwazi ukuphuza, kepha ukuphuza utshwala ngokweqile akukwenzi umthwalo wakho ulayishe noma yikuphi okuhle. Ngaphandle kwayo yonke eminye imiphumela ebulalayo yokudakwa ngokweqile, ukugxila kakhulu kuphakamisa amazinga e-estrogen futhi kungqongqoza testosterone yakho, okwenza kube lula ukulahleka kwemisipha.
> Umthombo:
> Nelson JK. Okhulile-Inkomo Yenza Ukuvimbela Ukulahleka Kwemisipha. I-Mayo Clinic: Ibhulogi Yochwepheshe. Kushicilelwe ngo-May 1, 2015.