Yidla umzimba owufunayo
Ukuthola okufanelekile nokufeza umzimba oyifunayo kungenzeka ngemidlalo yokudla . Ukudla kwezemidlalo kuyindlela nje yokuthi uthi uyadla imigomo. Abadlali bezemidlalo bahlanganyele emidlalweni efuna izidingo ezithile zokudla ukuze babasize ukuncintisana emazingeni aphezulu. Lokhu kungasho ukuthuthukisa ukusebenza kwezemidlalo, ukuthola ukuqina okunamandla, ukunciphisa amafutha omzimba noma ukunciphisa umzimba . Lokhu kusho ukuthini kuwe? Ukudla kwezemidlalo kuyindlela yokudla umzimba oyifunayo.
Uma usebenza ngokomzimba, ubamba ama-fat stores, futhi nje ungakutholi amandla okwanele ukusekela ukusebenza kwakho, ukusebenzisa ukudla okunempilo kungase kube yilokho okudingekayo ukulizungeza. Ukudla kwezemidlalo kuboniswa ukuthi kuyindlela ephumelelayo yabagijimi nabantu abadala abakhuthele. Kuyinto efanayo nokusebenzisa amasu okudla okunempilo kakade ayaziwa abaningi bethu.
Into ebalulekile ukusebenzisa izindlela zokudla ezemidlalo njalo ukuze ufeze imigomo yakho. Kuyoba khona ukungafani ekudleni kwabasebenzi bezilwane uma kuqhathaniswa nabagijimi obude, kodwa ukhetho lokudla luyoba yilo lonke elifanayo. Sivame ukudla ukudla okunempilo okunzima futhi okucindezelayo lapho kufanele sijabulele ukudla okunomsoco okulula. Amathiphu alandelayo azokusiza ukuba ufake ukudla komdlalo futhi udle umzimba esiwufunayo.
Ukugcina i-Food Journal
Elinye lamathuluzi okuphendula ngokuhle kakhulu ukuhlala emdlalweni wezokudla wezemidlalo ugcina iphepha lokudla. Ucwaningo lukhombisa abantu abagcina iphephabhuku lokuzivocavoca ngokwethembeka banempumelelo enkulu kakhulu. Kungase kube nomuzwa wokuthi umthwalo wokubhala phansi yonke into nokuphuza, kodwa ngokuhamba kwesikhathi kuyoba umngane wakho. Phakathi namasonto lapho ukudla kuvinjelwe ithrekhi, kusishukumisela ukuba sithathe umthwalo wemikhuba yokudla empofu. Ukufunda emadokhumenti ethu kuyisici sephephabhuku. Ngemuva kokuba kutholakale izindlela zokudla okunempilo , asidingi lo magazini, ikakhulukazi njengoba siba nemidlalo yokondla engcono kakhulu yezemidlalo.
Cabanga iphephabhuku lakho lokudla njengento elandelayo engcono kumqeqeshi wakho siqu ekubuza ukuthi ufuna ngempela ukudla lokho. Ingabe ukukhetha ukudla kukuthinta eduze komzimba oyifunayo noma kude nemigomo yakho? Ngokusho kweNational Academy of Medicine Medicine, wonke umuntu kufanele abhale phansi ukudla kwabo, ngisho nabaqeqeshiwe bempilo. Imibiko yindlela enhle yokwandisa ukuqwashisa ukudla nokuziphendulela, unikeze ngolwazi oluwusizo, kanye nokusiza ngokuhlela kokudla.
Ama-journals okudla angase abe lula, aqophe ukudla okuphilile izikhathi eziningana ngosuku, noma njengengxube njengokubalwa kwama-calories , amagremu, nokuhlukanisa amaqembu okudla ama-macronutrient. Kungakhathaliseki ukuthi yimuphi umagazini okhetha ukuzama, kufanele uhlanganise kahle nendlela yakho yokuphila, futhi kukusize ukuba udle ilungelo lokufinyelela imigomo yakho.
Hlela futhi ulungise ukudla kwakho
Ukufunda ukuhlela nokulungiselela ukudla okunempilo kungenye yezindlela ezibaluleke kakhulu abadlali abaye basebenzela ukufeza imiphumela ephumelelayo. Le ndlela ethandwa kakhulu yokudla okunomsoco ikhuthaza ukudla kahle phakathi nesonto futhi ivuse umzimba wethu ukuze usebenze. Ukudla okunempilo kukhuthaza umzimba ukuba ushise amafutha ngokucophelela ekwakheni umzimba.
Lokhu kusho ukubeka eceleni isikhathi sokuthenga, ukupheka nokuhlukanisa ukudla okunempilo. Ngeshwa, lapho ukuphila kumatasa, iningi lethu likhetha ukudla okusheshayo nokulula okusetshenziselwa esikhundleni sekhwalithi yangempela yekhwalithi elungiselelwe ekhaya. Ngokomkhandlu waseMelika Wokuzivocavoca, ukuhlelwa kwepulani kubalulekile ekudleni kokudla okuphumelelayo. Ukuze uzuze umzimba oyifunayo, lokhu kuzoba yisinye sezici ezibaluleke kakhulu zokuqalisa.
Ukuze uhlale endleleni, beka eceleni usuku olulodwa phakathi nesonto ukupheka ngobuningi, sebenzisa i-crockpot yakho, u-prep veggies, futhi uhlukanise ukudla. Uma ulawula lokho okudlayo, ulawulwa imiphumela yempilo yakho. Okulandelayo kukhona ukudla okunampilo okuthandwayo okufakwe ekudleni kwesonto nge-prepping:
- Gweba amabhodlela amabhukhu
- Ubhatata
- Irayisi elimhlophe noma elimhlophe
- Izikhwama ze-Asparagus
- Imifino eluhlaza eqoshiwe (i-pepper, isilimo esidliwayo esinamagatsha anamanzi, i-broccoli)
- I-Quinoa
- Steel usike amafutha
- Amaqanda abilisiwe
- Umhlabathi omile onobuchopho obunamanzi
Ukusebenzisa Isikhathi Sokudla
Abadlali baziwa ukuthi badla izikhathi eziningana ngosuku ukuze bazuze futhi balondoloze ukufaneleka komdlalo wabo. Lokhu kubizwa ngokuthi isikhathi sokudla . Ucwaningo lubonisa ukuthi ukuhlukanisa ukudla okuncane kancane usuku lonke kungandisa uketshezi lwesimiso, kuvuselele amaprotheni synthesis (ukukhula), futhi kukhuthaze ukulahleka kwamafutha. Kubuye kuboniswe ukugcina amazinga we-glucose (ushukela) wegazi, ukwandisa amandla, futhi usenze sizwe sinelisekile phakathi nosuku.
Kuyinto evamile kumalungu omzimba wemvelo kanye nabathandi bempilo ukusebenzisa isikhathi sokudla njengendlela yokusiza ukudala ukubukeka okubukeka, okubukeka kwezemidlalo. Ngokwe- Journal of the International Society of Sports Nutrition , ukusebenza kwezemidlalo kuthuthukisa uma ama-carbohydrate namaprotheni adliwe ngesikhathi esifanele ngaphambi nangemva kokusebenza. Isibonelo esilandelayo yisikhathi esivamile sokwenza izakhi (ukuhlukanisa amahora amathathu) kwabagijimi:
- 6 am: 1 amaprotheni umthombo + 1 ama-carbohydrate + 1 amafutha
- Ngo-9 ekuseni: i-protein snack + 1 izithelo noma imifino
- Emini: 1 amaprotheni umthombo + 1 ama-carbohydrate
- Ngo-3 ntambama: ukudlala amaprotheni
- 7: 00: 1 amaprotheni umthombo + 1 ama-carbohydrate + 1 amafutha
Nakuba izinzuzo eziningi kuboniswa ngesilinganiso sokudla, ukusebenzisa le ndlela kuyisinqumo somuntu siqu. Abanye abagijimi kanye nabantu abadala abakhuthele bakhetha ukupheka ngezidlo ezintathu ezinkulu ngosuku oluvame ukudla ukudla kwasekuseni, kwasemini nasekuseni.
Yidla Njenge-Athlete
Abaningi bethu bacabanga ukuthi ukuthuthukisa impilo yethu nokufeza ukubuka kwezemidlalo kusho ukuthi udla ukudla. Yilokhu esikukholelwa ngokumaketha okuphumelelayo. Iqiniso iningi lalezi zokudla likhawulela amakholori amaningi kakhulu , ayinakho ukudla okwanele, futhi angabangela umonakalo omkhulu kunokuhle. Umzimba umshini osebenza kahle futhi udinga amandla okuthola impilo nempilo efanele.
Ukunciphisa umzimba wezakhi ezibalulekile kuye kwaboniswa ukunciphisa ikhono lethu lokulahlekelwa amafutha, ukulondoloza imisipha, nokuxhunyaniswa nokunciphisa umzimba. Ukudla njengomgijimi kusho ukudla kahle, hhayi ukudla okungaphansi, ukufeza umzimba esiwufunayo. Uma ukhetha ukudla okuhlukahlukene kokudla okunomsoco okondla ukusekela impilo esebenzayo yilapho uthola imiphumela emihle.
Ngokusho kwe- Journal of the International Society of Sports Nutrition , ukuze kugcinwe imisipha, ilahlekelwe amafutha futhi iqhubeke nokusebenza kwezemidlalo ukulahlekelwa kwe-caloric encane kusebenza kahle. Ngamanye amazwi, ukudla okunomsoco okudambisa okweqile okuqeda izakhi ezibalulekile akuyona indlela engcono kakhulu yokufeza imigomo yempilo.
Amalungiselelo okudla kwesampula alandelayo afaka ukudla okunomsoco wezemidlalo futhi anikeze abadlali ukuba babheke okuhle ngenkathi benza konke okusemandleni abo:
Isampula sokudla kwansuku zonke (cishe 1800 khalori) wesifazane osebenzayo ungafaka:
- Ukudla 1 - 1 iqanda lonke kanye namaqanda ama-4 amaqanda agqamile, agwetshwe nge-salsa, ne-1 cup cup
- Yidla izipuni ezimbili-4 ze-hummus nge-1 inkomishi izaqathe zezingane, noma izitshalo ze-celery
- Isidlo 3 - Isaladi eluhlaza okwesibhakabhaka enomkhumbi (6 oz.), ½ inkomishi ebhontshisiwe, 2 izindebe eziqoshiwe ezivuthiwe, kanye nosawoti wokugqoka
- Isidlo 4 - ½ inkomishi yogatta ethafeni eline-½ inkomishi eluhlaza okwesibhakabhaka
- Isidlo 5 - I-saumon elinejiwe (8 oz.) Nelamula, i-½ inkomishi irayisi ensundu, nezinkomishi ezimbili eziphekwe ama-broccoli
Isampula sokudla kwansuku zonke (cishe ama-2500 amakholori) wesilisa osebenzayo angafaka:
- Ukudla amaqanda ama-1 - ama-3 aphelele, 1 ½ izinkomishi ze-yogurt egciniwe ne-½ inkomishi eluhlaza okwesibhakabhaka, kanye ne-1/3 inkomishi i-granola
- Isidlo 2 - Amaprotheni ama-blended Shake ( 2 scoops amaprotheni powder , ¾ amakhekhe amaqabunga, ubisi lwamakhekhe angama-¼, i-1 tbsp. Imbewu ye-flax, amanzi)
- Isidlo 3 - Inyama yenkomo ephilile (8 oz.) Burger ehlanganiswe ngethusi egcotshwe ngotamatisi, anyanisi, ukuhlobisa amasinaphi, izinkomishi ezintathu
- Isidlo 4 - Amaprotheni ahlanganisiwe (njengoba ngenhla)
- Isidlo 5 - Inkukhu ehliwe (6 oz.), I-½ indebe ye-quinoa isaladi, ne-1 inkomishi i-broccoli
Yidla ukukhula kwe-Muscle
Ngokusho kocwaningo, ukudla okunomsoco kunomthelela omkhulu ekuthuthukiseni imisipha . Ngeshwa, iningi lethu libonisa ukuqeqeshwa kwethu futhi sikhohlwe ukudla okulungile yingxenye yenqubo yokuqeqesha. Abantu abadala abavame ukwenza amaphutha okudla ngokulandela ulwazi olungalungile lokudla okunomsoco noma izinhlelo zokudla zefad.
Ukwakhiwa kwemisipha kuwumsebenzi onzima futhi ukudla okunempilo kakhulu kwezemidlalo kuyadingeka kule nqubo. Ukudla amapulani kuzohluka komuntu ngamunye futhi ngokuvumelana nendlela yokuphila nezinga lomsebenzi. Akusekho ubukhulu obulodwa obufanele konke ukuvuselelwa komzimba noma ukudla kwezemidlalo. Ama-Bodybuilders kanye nabanye abagijimi kufanele bahlele ukudla kwabo ngokuya kwezimfuno zamandla ezemidlalo yabo, ngokusho kwephephandaba elikushicilelwe kuyi -Journal of the International Society of Sports Nutrition . Lokhu kuhlanganisa izinhlobo ezihlukahlukene ze-macronutrients (amaprotheni, ama-carbs, namafutha) okuklanyelwe umuntu ngamunye.
Cabanga ngamanzi iyinhlangano esemqoka
Amanzi kuthiwa yiwona mzimba obaluleke kakhulu emndenini wokudla. Ukuvivinya umzimba njalo kusenza sithuthuke futhi kwandise izidingo zethu zokufaka amanzi. Ukwenza kahle emdlalweni wethu wezemidlalo nokufeza umzimba esikufunayo kuyodinga ukuphuza amanzi amaningi .
Amanzi enza ngaphezu kwengxenye yomzimba womuntu, elawula ukushisa kwethu, agcina ukugaya, futhi avikele izitho zethu. Iphinde ibambe iqhaza elikhulu ekusebenzeni kwemisipha, ukuthutha izakhi, nokususa ubuthi emzimbeni wethu. Sasike sakwazi ukuphila ngaphandle kwamanzi nokusebenza komzimba kudinga ukuthi siphuze ngisho nangaphezulu. Ngokomkhandlu waseMelika Wokuzivocavoca, singalahlekelwa yizingxenye ezintathu zamanzi phakathi neseshini yokuzivocavoca kwehora elilodwa, ngokuya ngamandla, nezimo zemvelo.
Ukuhlala i-hydrated kubalulekile ekusebenzeni komzimba okuhle nokusebenza kwezemidlalo. Ucwaningo lunikeze izincomo ezihlukahlukene zokudla kwamanzi ngokusekelwe ezintweni eziningi ezihlanganisa ubudala, isimo sezempilo, izinga lomsebenzi, nokuthi uhlalaphi. Ngokuvamile, kufanele uphuze amanzi okwanele ukuze ungazizwa ukomile.
Isibonakaliso esihle sokuhlanzwa kahle sinomvini ongenambala noma ophuzi ophuzi. Kubalulekile futhi ukuphuza amanzi ngaphambi, ngesikhathi, nangemva kokuzivocavoca.
Izithako ezingasiza
Abagijimi abaningi kanye nabantu abadala abakhuthele basebenzisa izithako ukuze bathuthukise ukusebenza kwezemidlalo, bakhuthaze ukukhula kwemisipha nokuvuselela, nokwandisa ukulahlekelwa kwamafutha. Ukucwaninga kubonisa ukuthi ezinye izithako zingcono kunabanye futhi zinganikezela ekugcineni uhlelo lwakho lokudla kwemidlalo . Kodwa-ke, ukungabi khona komthetho wokungezelela nokulawulwa kwekhwalithi kungase kusho izinga elibi kanye nomkhiqizo ongasebenzi.
Ukukhetha ukuthatha izithako kuyisinqumo somuntu siqu. Ucwaningo lwezokwelapha luqhubeka nokuhlola indima yezinsiza futhi kunconywa ukuba ubuyekeze iziphumo zokunquma ukuthi zikulungele yini. Kutuswa futhi ukuba uxoxe nodokotela wakho ngaphambi kokuthatha izithako.
Izwi elivela
Ukudla kwezemidlalo kungenye indlela yokuchaza ukudla ukuhlangabezana nemigomo yakho yokusebenza kwezemidlalo futhi ufeze umzimba oyifunayo. Abagijimi kanye nabantu abadala abakhuthele baye bahlanganisa ukudla okunemidlalo ukukhuthaza ukulahleka kwezinto eziphezulu, ukuthuthukisa ukusebenza kwezemidlalo, nokuthuthukisa i-aesthetics. Iningi lezimfuneko zethu zokudla kwansuku zonke zingahlangatshezwa ukudla ukudla okunhlobonhlobo kokudla okunomsoco ukusekela izidingo zomzimba zokusebenza kwethu nendlela yokuphila. Ukusebenzisa ukudla okunempilo kuhlanganisa lezi zokudla okunempilo, kusivumela ukuba sifinyelele umzimba esiwufunayo, futhi usebenze kangcono uma kuhlangene nokuvivinya umzimba njalo.
> Imithombo:
> Chad Kerksick et al., Isikhathi sokudla, isikhundla sokuma, I- Journal of the International Society of Sports Nutrition , 2008
> Dominique Adair, MS, RD, I KUPHELA KUPHELA BITE OKUYE ... UKUHLOLA KUPHELA UKUYA COUNT, National Academy of Ezemidlalo Imithi, 2014
> U-Eric R Helms et al., Izincomo ezisekelwe ebufakazini bokulungiselela ukulungiswa komzimba womzimba: ukudla okunomsoco nokuxhaswa, i- Journal of the International Society of Sports Nutrition , 2014
> U-Eric T Trexler et al., Ukuguquguquka kwamametrikhi ekulahlekeni kwesisindo: impendulo kumdlali, Journal of the International Society of Sports Nutrition , 2014
> Tiffani Bachus, RDN et al., Healthy Living, Fit Life, Meal Prepping 101, uMkhandlu waseMelika Wokuzivocavoca, 2015