Iqiniso Ngokuzivocavoca Kwe-Aerobic Ngaphambi Kokudliwayo
Ukunquma ukuthi i-cardio esheshayo isebenza kangcono ukushisa amafutha ngokuphumelelayo isaba umbuzo odumile. Abagijimi abaningi bakholelwa le mbono futhi babingelela ilanga ngokugijima ngaphambi kokudla kwasekuseni. Ungase futhi ujoyine iqembu lokuzivocavoca ngokulindela ukulahlekelwa okuningi kwamafutha .
Ingabe kusiza ukwenza umsebenzi we-aerobic kuqala ekuseni ngaphambi kokudla? I-cardio yokuzila iyindawo engapheli lapho izimpendulo zingekho elula. Siyaqonda ukudla kulingana namandla. Uma sizila ukudla, umzimba wethu uzosebenzisa izitolo ze-fat ngesikhathi sokuzivocavoca ekuseni. Nakuba kwenza umqondo onengqondo, umzimba wethu umzimba ungahle ungavumelani.
I-The Fasted Cardio Theory
UBill Phillips , umakhi womzimba kanye nomlobi weMzimba for Life wadala i-cardio theory eyayizila ukudla ngo-1999. Ingxenye ye-cardio yencwadi yakhe ibonisa ukuthi umzimba womuntu ukwandisa ukulahlekelwa kwamafutha esimweni esisheshayo ngesikhathi sokuzivocavoca kwe-aerobic okokuqala ekuseni. Le ncwadi yaba yimpumelelo futhi umqondo wakhe we-cardio wokuzila oye wahlala usuthandwa kodwa futhi uphikisana.
Ngokusho kukaPhillips , ukuzila ukudla kunciphisa ushukela wegazi nezinga le-glycogen. Ngaphandle kwamandla avela emithonjeni ye- carbohydrate (glycogen), umzimba uzophendukela emafutheni agciniwe njengamafutha okusebenza kwethu. Incwadi yakhe ibonisa ukuthi ukuzila ukudla okunciphisa umzimba kunciphisa amazinga ethu e-insulin okwandisa ukubola kwe-fatty acid. Lezi zindaba ziqhuba abagijimi bezinyoni zakudala nabagibeli bezimoto ukuba baye ejimini ngaphandle kwesigqila benethemba lokuthola imiphumela engcono kakhulu yemizamo yabo ye-cardio.
Iqiniso noma Izinganekwane?
Ingabe isikhathi silahlekelwe ukulala nokuzizwa sidlala ngesikhathi sokuvivinya umzimba? Ingabe "i-cardio esheshayo yokulahlekelwa okukhulu kwamafutha" inkolelo noma iqiniso? Ukuze uphendule le mibuzo, sizobuka olunye ucwaningo. Kuzobalulekile futhi ukuthi uqonde ukuthi ukulahleka kwamafutha kwenzeka kanjani.
Ukulahleka kwe-Fat:
Ukuze ulahlekelwe amafutha, kufanele ushise amakholori. Ama-calories ayinhlangano yamandla agcinwe emzimbeni wethu futhi atholakala ekudleni esikudlayo. Ukusebenzisa amakholori amaningi kunokuba sikwazi ukushisa kufana nokuzuza kwesisindo. Ukuzivocavoca kusiza nge-caloric ukushisa nokulahleka kwamafutha. Ukugaya umzimba kwethu kunendima ekusebenziseni umzimba amandla okulahleka kwamafutha.
Ucwaningo Luthini?
Ucwaningo lwanyatheliswa ku- National Institutes of Health ngokuqhathanisa i-cardio esheshayo e-postprandial (kwasekuseni) i-cardio. Ucwaningo luhlolisise ukuthi ukuzivocavoca okusheshayo, kanye nokuzivocavoca kwe-postprandial kwakuthinta kanjani amandla okudla, ukudla, kanye nokusetshenziswa komzimba. Abahlanganyeli bokufunda bahlanganisa abesilisa abayishumi nambili abaphilile eminyakeni yabo yokuqala. Izilingo ezintathu ezihlukene zaqhutshwa ngaphezulu kwamahora angu-10 ngokuphendula okusheshayo, kwe-postprandial nokulawula. La madoda enza ukugijima kokunciphisa amaminithi angu-60 ngokuvusa isilingo esisodwa. Ngolunye usuku, amadoda afanayo adla kwasekuseni 1.5 amahora ngaphambi kokusebenza.
Imiphumela yabonisa ukucindezelwa okukhulu kokudla lapho abahlanganyeli bedla kwasekuseni. Kwakungekho umehluko emandleni ekufakeni amandla phakathi kokusheshisa nokuphrinta. Kodwa-ke, kokubili ukudla nokudla kwasekuseni kwe-cardio kwakudala ukulinganisela kwamandla okulinganisa uma kuqhathaniswa nosuku lokuhlala. Iziphetho kuboniswe ukugijima imizuzu engu-60 okusheshayo noma ngemuva kokudla kwasekuseni kubonisa ukulahleka okufanayo kwekhalori. Kubonakala ukuvivinya umzimba yilokho okudala ukulahlekelwa kwamafutha hhayi uma sidla ukudla kwethu.
Esinye Isifundo Sichaza
Ucwaningo olunyatheliswa eBritish Journal of Nutrition luhlolisise umthelela wesidlo sasekuseni ekuzivocavoca. Imibiko eqondile ye-postprandial (ibhulakufesi) imetabolism, ukudla kwamandla kanye nokulinganisela kwamandla kubhaliwe. Abesilisa abayishumi nambili abakhuthele babambe iqhaza ekutadisheni okungahleliwe. Kuvivinywe izinyathelo ezine konke okubandakanya ukushesha okusheshayo okulandelwa ukuphumula ngaphandle kokudla kwasekuseni, ukuzivocavoca okusheshayo, ukudla kwasekuseni kulandelwa ukuphumula, nokudla kwasekuseni kulandela ukuvivinya umzimba . Ukugijima okuqhubekayo nokulinganisela okusetshenzisiwe kwasetshenziselwa ingxenye yokuqeqeshwa. Ubude bokusebenza kwesikhathi busetshenziselwa labo abahlanganyeli ukuphumula esikhundleni sokusebenza. Bonke abahlanganyeli badla isiphuzo sokuhlolwa ngemva kwamaminithi angu-90 emva kokuphumula noma ukuphumula kulandelwa ukudla kwasemini.
Imiphumela yabonisa ukutholakala kwe-glucose (ushukela egazini) ngokushesha kakhulu kulabo besidlo sasekuseni nokuphumula ngokuhambisana nalabo abazila ukudla nokuphumula. Kodwa-ke, kwakungekho umehluko ofanayo nalabo abaphumula noma abaqeqesha ngaphandle kwasekuseni. Ukunciphisa ukudla okungcono usuku lonke kwaqaphela kulabo abadla isidlo sasekuseni kuzo zonke izigaba. Ngeke kusimangalise ukuthi izitolo ezinkulu kakhulu ezibhaliwe zirekhodwa ngemuva kwemini kusihlwa kwasekuseni kulandelwa iqembu lokuphumula.
Ucwaningo luveze amandla angaphansi (ama-calories) asele kulabo abenza ukuzivocavoca okusheshayo. Ucwaningo lubuye lubonise ukuthi kungakhathaliseki ukuthi kudla ukudla kwasekuseni, ukuzivocavoca kubonakala kuyisisekelo esiyinhloko sokulinganisela kwamandla (calorie). Labo abangadli ukudla kwasekuseni babe nemiphumela emihle kangcono ngokusho kokuthola. Abahlanganyeli becala abadla isidlo sasekuseni babonisa izigcawu zokudla konke okuthuthukisiwe usuku lonke. Ucwaningo lubuye lwathola ukuthi ukudla kwasekuseni kuphazamisa ukucindezelwa kokudla okuhlinzekwa ukuzivocavoca okusheshayo.
Lolu cwaningo luyisibonelo esihle sokuhamba ngenye indlela nge-cardio esheshayo. Ukulawula ukudla okunomsoco kulo lonke usuku kwakuqedile ukudla isidlo sasekuseni. Lokhu kusho ukuthengwa kwekhalori engapheli nsuku zonke. Ukulinganiswa kwamandla okungalungile nokunciphisa amafutha kwenzeka nge-cardio esheshayo nokudla kwasekuseni. Iqembu elizila ukudla libonise imiphumela emihle kakhulu.
Kuba yinto eyithandayo yindlela ozizwa ngayo ngaphambi kokuzivocavoca. Ukuvuka ulambile futhi uphoqelela iseshini ye-aerobic kungenzeka ukuthi akuyona into engcono kakhulu. E-flipside, uma uzizwa ulungele ukuhamba, ukwenza i-cardio esheshayo kungase kusebenze kahle kuwe.
Ukuqhubeka Okucwaninga Kuthola
I- International Journal of Sport Nutrition and Exercise Metabolism yashicilela isifundo kumadoda asebenzayo ngokomzimba. Ucwaningo luhlola ukuqeqeshwa kwe-aerobic esimweni esisheshayo noma esidliwe ngesikhathi seRamadan. Ngokusho kwe- Wikipedia, "umkhuba omkhulu ngesikhathi seRamadan uzila ukudla kusukela ekuntwela kokusa kuze kufike ilanga."
Ukubunjwa komzimba kanye nesimetabolism kwaqhathaniswa namadoda ayisishiyagalolunye ahlukaniswe ngamaqembu amabili. Amadoda ayishumi agcwalise ukuqeqeshwa kwe-aerobic esimweni esisheshayo ngenkathi ezishiye ezitokisini eziphothulwe ngemuva kokudla (emva kokudla). Isikhathi sokucwaninga saba yinyanga eyodwa. Abahlanganyeli babenama-lab ahlolwe ngezikhathi ezihlukene ezine ngesikhathi sokuhlolwa.
Imiphumela yocwaningo yabonisa ukuthi isisindo somzimba sinciphisa emaqenjini omabili aphethwe futhi aphelile. Amaphesenti amafutha omzimba wehla kuphela eqenjini elizila ukudla futhi ngo-6.2%. Ama-sampuli egazini abonisa ukuphelelwa amanzi emzimbeni futhi anciphisa umsebenzi wezintambo kubantu ababambe iqhaza.
Iziphetho zalolu cwaningo zibonisa ukuthi "ukuqeqeshwa kwe-aerobic esimweni esisheshayo kunciphisa isisindo somzimba namaphesenti omzimba womzimba." Ngaphezu kwalokho, ukufundwa kubonisa ukudla ngaphambi kokuvivinya umzimba kwe-aerobic kunciphise isisindo somzimba.
Ngokuyiqiniso, lokhu ngeke kube nokulondolozwa kwe-cardio esheshayo futhi akuyona into evamile. Ucwaningo luhlanganisa ukudla okungamashumi amathathu ngosuku lapho ukudla noma amanzi kungasetshenziswanga kusukela kusasa kuze kufike ilanga. Lolu cwaningo oluphetha ngokuthi i-cardio esheshayo inciphisa kokubili amafutha omzimba nesisindo esesabekayo. Nokho, ngenxa yokuzivocavoca okujwayelekile, ukuzila ukudla kwe-Ramadan akuyona impilo enhle yansuku zonke.
I-Bonus Research
I- International Journal of Sport Nutrition and Exercise Metabolism yanyathelisa ucwaningo olwenziwa ngabaqashi bezemvelo abaqeqeshwe. Ucwaningo luhlolisise ukubunjwa komzimba kanye nesimetabolism phakathi neRamadan (akukho ukudla noma amanzi ngesikhathi samahora).
Abayishumi nambili abafake izidakamizwa besilisa babambe iqhaza kulolu cwaningo oluhlala izinsuku ezingu-30 noma isikhathi esivamile seRamadan. Kwakunezinsuku eziyisishiyagalolunye ze-Ramadan ezithinta futhi eziyisikhombisa ezingezona ezithakazelisayo. La madoda aqhubeka nokuqeqeshwa ngesikhathi sokuvivinywa. Ubuningi bomzimba kanye ne-BMI (Body Mass Index) lenyuka ngamaphesenti angu-2.4 kubalingani abangacabangi.
Labo abazila ukudla abazange baphenduke emzimbeni omkhulu noma nge-BMI. Ukuqeqeshwa kokuqina kwesisindo ngeRamadan kwabonakala " kungabi nomthelela emzimbeni womzimba nokubunjwa komzimba kwabaqashi bomzimba ." Abahlanganyeli bokuzila ukudla babephelelwa amandla ekudambiseni amandla futhi bancishiswa umsebenzi wezintambo ngesikhathi sokuhlolwa.
Nakuba kungenjalo okuhlobene ne-cardio, lolu cwaningo lunikeza ukuqonda okwengeziwe ngokuzila nokusebenza. Kubonakala sengathi umphumela omubi kuphela we-Ramadan ukuzila ukudla nokuqeqeshwa ukumelana nokuphelelwa amandla kwamanzi nokunciphisa umsebenzi wezintambo.
Amaphesenti omzimba womzimba kanye nenkomba yahlala ingashintshi. Kodwa-ke, umuntu angacabange ukuthi ushintsho lomzimba luyinto engalungile, ikakhulukazi ngokuzila ukudla. Umgomo wokwakha umzimba ukunciphisa amafutha ngenkathi ukhula emisipha. Njengoba kunikezwe ucwaningo, kubonakala sengathi akukho ukunciphisa kwamafutha okwenziwa nge-Ramadan.
I-Takeaway
I-cardio yokuzila iyisinqumo somuntu siqu. Ukwenza ukuzivocavoca kungakhathaliseki uma udla kuzonikeza isisindo nokulahleka kwamafutha . Ucwaningo alubonanga lutho olungcono ngokusebenzisa umzimba we-aerobic esiswini esingenalutho. Cabanga ngendlela ozizwa ngayo ekuseni ngezinkomba zamandla kanye nendlala. Yenza okungcono kakhulu umzimba wakho nendlela yokuphila.
Ezinye Izinto Okudingeka Uzicabange
Ukuzivocavoca kakhulu kuhlobene ngqo nokulahlekelwa kwamafutha. Amafutha okushisa afana nokusebenza kanzima e-gym. Lokhu kudinga amandla (ukudla).
Ukusebenza okude kudinga amandla. Ukuzikhandla kwe-cardio noma ukusebenza okunamandla ngaphezu kwemizuzu engu-60 kungase kungabi esimeme ngaphandle kokudla ebhodini.
Ungase ubungoze ukushisa imisipha eyakhiwe kanzima esimweni esisheshayo. Ukusebenzisa esiswini esingenalutho kungandisa ukwehla kwamaprotheni ngokuqondile okuthinta ukukhula kwemisipha. Iphuzu ukushisa amafutha ngenkathi silondoloza ubukhulu bethu obuqinile.
Ukuzivocavoca umzimba emva kokuzivocavoca (EPOC) kuyanda uma udla ngaphambi kokuzivocavoca. I-EPOC yiyona "emva kokushisa" noma isisindo samathambo esiphuthumayo esisithola amahora ambalwa emva kokuzivocavoca.
Wonke umuntu uvutha amafutha futhi alahlekelwe isisindo ngokuhlukile. I-cardio yokuzila ingahle isebenzele umngane wakho kodwa akuyona indlela engcono kakhulu kuwe. Ungabanjwa emiphumeleni yokulahleka komngane wakho futhi unamathele kulokho isayensi ekhuluma ngakho.
Yidla ngokuhlakanipha futhi usebenzise kahle. Ukudla okunempilo kokudla kanye nokuzivocavoca yilokho okuzokwenza uthole lokho kulahlekelwa amanoni.
Imithombo:
Deighton K, et al. Ukudla, Ukutholakala Kwamandla Amandla Nokuphumula Ukuphendula Kwama-Metabolic kuya ku-60 Min Ukudlalwa Kwesitatimende Sokugijimela Okwenziwe Ngokusheshiswa Ngokwe-State Postpandial. Ukudla . 2012; 58 (3): 946-54. i-doi: 10.1016 / j.pakethe.2012.02.041
Gonzalez JT, et al. Ukudla kwasekuseni nokuzivocavoca ngokungazelelwe kuthinte i-Postprandial Metabolism kanye nokulinganisela kwamandla kumaMaduna asebenzayo ngokomzimba. I-British Journal Yokudla . 2013; 110 (04): 721-32. i-doi: 10.1017 / S0007114512005582
U-Trabelsi K, et al. Imiphumela ye-Fed-ngokuqhathaniswa nokuqeqeshwa oku-Faster-State Aerobic Training ngenkathi i-Ramadan ekubunjweni komzimba kanye Nezici ezithile zeMetabolic in Men Physical Active. I-International Journal of Sport Nutrition and Exercise Metabolism . 2012; 22 (1): 11-18.
U-Trabelsi K, et al. Impumelelo Yokuqeqesha Ukuphikiswa Ngesikhathi se-Ramadan ngokuBumbiswa komzimba kanye nezimpawu zokusebenza koRaal, uMetabolism, Ukuvuvukala, nokungavikeleki Emzimbeni wezokuzilibazisa. I-International Journal of Sport Nutrition and Exercise Metabolism . 2012; 22 (4): 267-75.