Uma ufuna ukushintsha ukubunjwa komzimba wakho ukuze ube nesisindo somzimba osondelene kakhulu, bheka ukudla kwakho. Ukuze wenze kanjalo, kudinga inhlanganisela yekhalori eyanele kanye nokudla okunomsoco ngenhlelo eqinile yokuqinisa imisipha. Nansi amabhlogo wokwakha okunomsoco ukukhuthaza inzuzo ye-muscle .
I-carbohydrate
I-carbohydrate ingumthombo omkhulu wamandla asetshenziswa ngesikhathi sokuqeqeshwa kwamandla okuqeqesha.
Njengoba igcinwe njenge-glycogen emisipha, yilawo mafutha asetshenziselwa ukuhlinzeka amandla ngamandla emifushane, amancane. Njengoba kunzima futhi isikhathi eside usebenza, i-glycogen imizimba yakho idinga kakhulu. Uma lezi zitolo ze-glycogen seziphelile amandla akho azokwehla futhi uzophuma uphethiloli ukuze usebenzise amandla okuhlukumeza imisipha. Ngenxa yalesi sizathu, abagijimi benza umsebenzi wokuqeqesha amandla ngamathemba ekwakheni imisipha enesidingo kudingeka babe ne-carbohydrate eyanele yokudla ukuze baqhube umsebenzi.
I-carbohydrate idinga ukuhluka kuye ngokuthi ubukhulu nobude bezikhathi zakho zokuqeqesha. Kulabo abenza ukusebenza okulinganiselwe okungaphansi kwehora, ungadinga kuphela amagremu ama-carbohydrate ngamakhilogremu wesisindo somzimba ngosuku. Labo abenza ukuqeqeshwa isikhathi eside, okujulile amahora amabili noma ngaphezulu, bangadinga 3-4 amagremu we-carbohydrate ngamaphilenti wesisindo somzimba nsuku zonke. Lokhu kungase kubonakale sengathi kuningi kodwa, uma ungadli i-carbs eyanele, umzimba wakho uzokwakha imisipha ukuze uphefumule imizamo yakho yokuzivocavoca (futhi lokho okuphambene nalokho ofuna ukukwenza, kwesokudla?)
Ochwepheshe bezokudla ezemidlalo bancoma ukuthi kufike ku-400-600 amagremu we-carbohydrate ngosuku ngoba owesilisa wesilisa owenza umsebenzi wokuzivocavoca njalo nokuqeqeshwa kwamandla ukuze agcine i- glycogen ye- muscle igcina phezulu. Izidingo zomzimba we-carbohydrate ziyahlukahluka ngokususelwa ekutheni ubude nobude bokusebenza kanye nobukhulu bomzimba wakho.
Amaphrotheni
Bonke abadlali badinga amaprotheni emva kokuzivocavoca okukhulu. Amaprotheni asiza ukulungisa futhi akhe kabusha izicubu zomzimba eziphukile ngesikhathi sokuzivocavoca kanzima. Ngenxa yokuthi amaprotheni yisisekelo esiyisisekelo sokwakha izicubu zomzimba, uma uqinisa isitimela, noma ufuna ukwandisa usayizi we-muscle , udinga ukudla amaprotheni amaningi kunabantu abahlala ngasese noma abangewona abadlali. Kodwa-ke, abagijimi abaningi abanamandla bangase baveze izidingo zabo zamaprotheni.
I-USDA (uMnyango Wezolimo We-United States), uncoma ukuthi umuntu ojwayelekile udinga cishe u-0.4 amagremu ngigidi ngalinye ngosuku. Izithakazelo zezemidlalo zincoma ukuthi abagijimi bamandla badla cishe ama-1.2 kuya ku-1.7 amagremu amaprotheni ngamakhilogremu wesisindo somzimba ngosuku, ungadluli u-2 g / isisindo / usuku. Kumdlali onesisindo esingamakhilogremu angu-200 okungu-108 kuya ku-154 amagremu wamaprotheni ngosuku.
Ngokusho kocwaningo olwanyatheliswa kuyi- Journal of the International Society of Sports Nutrition , ama-protein aphindwe kabili angama-2.20 amagremu ngalinye nge-pounds of bodyweight nsuku zonke awazange abe nomthelela ekubunjweni komzimba kubantu abaqeqeshelwe ukuphikisana nalabo abagcina olunye uhlobo lokuqeqesha.
Enye into okufanele uyikhumbule ukuthi umzimba wakho ungathola kuphela amaprotheni amaningi ngesikhathi esisodwa-okungaphezu kuka-30 amagremu wamaprotheni ukuba abe okuqondile.
Ngakho kunokuba uzame ukufaka amaprotheni wakho nsuku zonke ekudleni okulodwa, kungcono ukusakaza kuwo wonke ama-feedings amahlanu noma ayisithupha.
Ungathola amaprotheni anele ngokudla okunempilo okubandakanya ubisi olunamafutha aphansi, amaqanda, izinyama ezinomzimba ezinjengezinhlanzi nezinkukhu, nezithelo ezihlukahlukene, amantongomane kanye nemifino. Abanye abagijimi bathola ukuthi ukuphuza amaprotheni, noma ibanga enye enye indlela elula yokukhulisa amaprotheni nsuku zonke.
Amafutha
I-fat is nutrient ebalulekile futhi udinga inani elithile ukuze uhlale uphilile. Cishe ama-30% wekhalori yakho yansuku zonke ingavela ngamafutha enempilo, njengamafutha omnqumo, inyama enomsoco nezinhlanzi, amantongomane, imbewu, kanye ne-avocade.
Amanzi
Ngaphandle kwezigesi zamanzi eziyisishiyagalombili ezijwayelekile nsuku zonke, udinga ukuphuza ukuze uphathe amanzi okushisa alahlekile ngesikhathi sokuzivocavoca. Ukuze uqiniseke ukuthi uhlanzekile kahle ngaphambi kokusebenza, uphuze izinkomishi ezimbili zamanzi ama-2 ngaphambi kokuzivocavoca. Ngesikhathi sokuzivocavoca kwakho, uphuze ama-ounces angu-4 kuya kwangu-8 njalo ngemizuzu engu-15 ukuya kwangu-20. Ngemuva kokuzivocavoca, faka noma yikuphi ukulahlekelwa okunye oketshezi ngamanzi angu-16. Uma ufuna ukucacisa, ungazilinganisa ngaphambi nangemva kokusebenza. Ngamakhilogremu amathathu alahlekile ngesikhathi sokuzivocavoca, kufanele uphuze ama-ounces angu-16 omswakama.
Ukudla Emva kokuzivocavoca
Ngokwezinga elithile isidlo sakho sokuzivocavoca esilandelayo sincike emigomweni yakho kanye nohlobo lokuzivocavoca owenzayo. Akukho lutho ezincwadini zesayensi ezisho ukuthi izilinganiso zakho kanye nesilinganiso sakho kufanele sibe. Uxolo, ayikho ifomula yomlingo. Yilapho ukucabanga kwakho okuvamile kudlalwa khona.
Cabanga ngalokhu: ngokuhamba isikhathi eside kanzima ku-treadmill, usho isikhathi esingaphezu kwehora, ukuphumula noma ukuvivinya umzimba emva kokuzivocavoca kudinga ukugxila ekugcwaliseni amandla okugcina amandla emisipha. Kulesi simo, ukutholakala kokudla kwakho kuzokuqukatha isamba esikhulu sama-carbohydrate, kodwa awufuni ukungazinaki iphrotheni.
Ngakolunye uhlangothi, uhamba isikhathi eside futhi uqine ekamelweni lesisindo, kuyinto iresiphi yesidlo se-protein-ecebile emva kokuzivocavoca ngoba lezo zitolo ze-glycogen zamandla azikhokhiswa intela futhi ikhalori ishisa kancane. Umgomo ukudla ukukhanda kwemisipha. Ngokuyinhloko, ukudla amaprotheni ukuvuselela amaprotheni synthesis, okusiza ukwakha nokulungisa imisipha. Kodwa kubalulekile ukuba ne-carbohydrate encane, ukuvuselela impendulo ye-insulin. I-insulini iyi-hormone elungiselela amangqamuzana omzimba ukuze athole amaprotheni. Lesi yisinye sezizathu zokuthi kungani ubisi lwe-chocolate usutholile ukuthandwa njengendlela yokuphumula emva kokufunda; ingumxube omkhulu wama-carbohydrate namaprotheni kwelinye iphakheji.
Bheka ochwepheshe bokudla okunomsoco , udokotela, noma omunye umhlinzeki wezempilo ukuze anikeze iseluleko sokudla okunomsoco. Lolu lwazi aluhloswanga njengengxenye yezokwelapha ezifanele.
Imithombo:
Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T. Imiphumela yokudla amaprotheni aphezulu (4.4 g / kg / d) ekubunjweni komzimba kubantu abaqeqeshiwe. I-International Society of Sports Nutrition 2014 11:19. I-DOI: 10.1186 / 1550-2783-11-19.
ULambert CP, uFrank LL, u-Evans WJ. Ukucubungula kwe-macronutrient yezemidlalo yokwakha umzimba. I-Med Med. 2004; 34 (5): 317-27. Buyekeza.
I-Symons TB, uSheffield-Moore M, Wolfe RR, uPaddon-Jones I-DA ngokulinganayo ukukhonza amaprotheni aphakeme kakhulu kuvuselela amaprotheni we-muscle synthesis ezincane nasezikhulile. J Am Diet Assoc. 2009 Sep; 109 (9): 1582-6. i-doi: 10.1016 / j.jada.2009.06.369.
Ama-USDA, ama-DRI Amathebula. Izindleko zokubhekwa kwezidakamizwa: Ukunconywa Okunconyelwe Kwabanye.
Ukudla okunempilo nokuzivocavoca, 2005, uJacqueline R. Berning, uSuzanne Nelson Steen, i-ISBN 0763737755.