1 - Utshwala nokuPhepha
Ingabe ukuhlanzeka nokuthola imisipha kusho ukuthi sidinga ukuqeda utshwala? Abaningi bethu bajabulela iziphuzo ezimbalwa, ikakhulukazi ngezimpelasonto. Iviki lomsebenzi eliphelile livame ukugubha ne-happy hour libation. Iqiniso ngabantu abadala abakhuthele kanye nabagijimi ngokufanayo balwela ukubhekana nokuphuza isiphuzo sabo esithandayo.
Ucwaningo lubonise ukungenisa utshwala kungabangela ukuphindaphinda okukhulu ekufinyeleleni kwemisipha nokufinyelela imigomo yokuzivocavoca . Kubonakala sengathi utshwala buyinciphisa imisipha yamaprotheni synthesis (MPS) ephazamisa ukukhula kwemisipha yethu. Ucwaningo lubonisa utshwala ukushintsha amazinga e-hormone nokunciphisa umzimba wethu. Lokhu kusho ukuthi ikhono lethu lokunciphisa amafutha omzimba naloba yinkinga.
Kukhona futhi inkinga yokungakwazi ukuphuza utshwala ngokulinganisela. I-USDA Dietary Guidelines yamaMelika incoma kuphela isiphuzo esisodwa esisodwa ngosuku ngosuku lwabesifazane futhi angaphezu kwamabili amadoda. Ukujabulela isiphuzo sekuyi-liquid ukukopela ukudla kanye nomvuzo wokuqeda ukuqeqeshwa kanzima. Ngeshwa, isiphuzo esisodwa ngokuvamile siholela emibili noma ngaphezulu.
Ucwaningo luye lwabonisa izinzuzo zezempilo ezinhle ezixhunyaniswe nokulinganisela utshwala. Uma utshwala ludliwe ngokulinganisela, kuboniswa ukwandisa i-cholesterol yethu enhle (i-HDL), ukunciphisa amazinga okumelana nokucindezeleka kwe-insulin. Okunye ukuhlola kubonisa ukuthi ukungabi nokuphuza utshwala kungaphezu kwamathuba. Kwenzeka ngempela ukwenza ukhetho olungcono kakhulu mayelana nokuphuza utshwala kanye nemigomo yakho yokuzivocavoca.
2 - Utshwala noKhula kweMisipha
Ucwaningo oluthile olwenziwe ngendlela ukusetshenziswa kotshwala kuphazamise umfutho weprotheni synthesis (MPS). Abacwaningi bezocwaningo bahlanganisa amadoda ayisishiyagalombili abasebenza ngokuzikhandla okwenza ukuphakama kwesisindo nokuqeqeshwa kwesikhashana njengengxenye yenqubo yokuhlola. Badla amaprotheni we-whey kanye no-alcohol emva kokuzivocavoca futhi futhi ngemva kwamahora amane kamuva. Baphinde badle ukudla kwama-carbohydrate amahora amabili emva kokuqeqesha. Ama-biopsies ama-muscle athathwa ngokuphumula, amahora amabili nesishiyagalombili ngemva kokuqeqeshwa ngokomzimba.
Imiphumela yabonisa amazinga ophuzo aphakanyisiwe ngenhla kokuqala kokusebenza kokusebenza kokubili kanye namaprotheni nokusetshenziswa kwe-carbohydrate. Ama-biopsies ama-muscle akhombisa izinga elincishisiwe le-muscle protein synthesis (MPS) emva kokuqeqeshwa ngokomzimba. Utshwala odliwe ngamaprotheni kunciphise i-MPS ngo-24% no-37% uma kuhlangene ne-carbohydrate . Umphumela wabonisa ukukhululwa okuyingxenye ye-MPS lapho amaprotheni ayidla utshwala kodwa namanje kunciphisa kabi.
Abacwaningi baphetha utshwala buyaphazamisa imisipha yamaprotheni (MPS) naphezu kokudla ukudla okungcono . Isilinganiso sokuphuza utshwala sisekelwe ekubhekiseni ukuphuza ngokweqile ngabagijimi. Ngenxa yokuthi ukuphuza utshwala kungase kube mkhulu phakathi kwabagijimi, imiphumela yokuhlola ingase ihlinzeke ngisho nokuqhubeka kwehla ku-MPS.
Lokhu kutholakala kunikeza ubufakazi obanele bokuphakamisa ukuqwashisa kwezemfundo kubagijimi nabaqeqeshi ngokuphathelene nokuphuza utshwala nokubuyiswa kwemisipha.
3 - Utshwala nokushisa amafutha
Utshwala luboniswa ukunciphisa umzimba kanye nokwehlisa ikhono lethu lokushisa amafutha . Lokhu kuyingxenye ngenxa yokuthi umzimba wethu uphendula kanjani ngokuhlukile kotshwala kunokuba udle ukudla kwangempela. Umzimba wethu ubona utshwala njengetshevu hhayi umsoco ngakho-ke asikwazi ukugcina udoti ophuza ngendlela efanayo nama-calories okudla. Esikhundleni salokho, ukugaya umzimba kwethu kusuka ekushiseni okulondoloziwe okudliwayo khalori ukuze kususwe imfucuza eyingozi. Amakhemikhali ayingozi kakhulu avela kotshwala abizwa ngokuthi i-acetaldehyde, ne-acetate.
Ungase ubone isifiso esisheshayo sokungena esihlalweni sokugezela ngemva kokuphuza iziphuzo ezimbili kuphela. Umzimba wakho usebenzisa okwesikhashana imikhiqizo engadingeki njengophethiloli wokuziqeda ubuthi. Lokhu kunciphisa inqubo yethu yemvelo yemithi ye-adipose noma ama-fat stores okushiswa. Ngokwesifundo esanyatheliswe kuyi- Journal of Clinical Investigation , utshwala bubeka esikhundleni samafutha ukuze kube nokushisa futhi lufaka ama- khalori amaningi ngokuqondene nemfuneko yethu yansuku zonke .
Ngakho-ke, ngenkathi sijabulela iziphuzo ezimbalwa, ukugaya umzimba kwethu kuwukumisa okwesikhashana ukushisa amafutha futhi kuphulwa phansi kuqala. Amakholori avela kunoma yikuphi ukudla okudliwe agcinwe njengamafutha. Olunye ucwaningo lubonisa utshwala ekunciphiseni kakhulu ikhono lethu lokushisa amafutha azungeze isisu. Sonke sizwile igama elibi elithi 'isisu esiswini.'
Ingabe lokhu kuwukuphela kwalesi siglasi sokuphumula sewayini ngaphambi kokudla? Akukona nje ukuthi ucwaningo lubonisile ukuphuza ngokulinganisa kungasiza kakhulu empilweni yethu. Ngokwezibalo ezingapheli ezanyatheliswa kuyi- International Journal of Obesity , abesifazane asebekhulile abaphuza ngokweqile babonisa inzuzo encane kunabesifazane abaqeda ngokuphelele utshwala. Kubonakala sengathi laba besifazane badla isiphuzo ngezikhathi ezithile futhi ngalezo zinsuku bathatha amakholori ambalwa futhi bebenempilo.
4 - Utshwala namaHormoni
Ukusetshenziswa kotshwala kuthiwa kuguqula amazinga e-hormone ikakhulukazi i-testosterone. I-athikili eyanyatheliswa kuyi- Journal of Nutrition kanye ne-Metabolism ibonise ukuphuza utshwala (1.5 g / kg noma isilinganiso esingajwayelekile se-120 g) kuboniswa ukucindezela i-testosterone nge-23%. Olunye ucwaningo lwanikeza ulwazi oluphikisanayo olubonisa ukuthi kwakungekho umehluko ophawulekayo emazingeni e-testosterone ngemuva kokungenisa utshwala obunzima obulinganiselwa esikhathini esingamahora angu-16.
Kubonakala sengathi kukhona ubufakazi obungavumelani ngokusetshenziswa kotshwala kanye namazinga e-testosterone . Kodwa-ke, ucwaningo lubonisa ukuthi kuzothatha utshwala obuningi ukuze kuguqulwe i-testosterone. Cishe iziphuzo eziyisishiyagalolunye zendoda engama-180lb kuzodingeka zisetshenziswe emazingeni ama-hormone e-testosterone aphansi emva kokuzivocavoca ngokwezinye izifundo. Ukunciphisa i-testosterone kumadoda kungaphazamisa ukukhula komzimba, kunciphise umsebenzi wezocansi, futhi kwandise ingozi ye-osteopenia / osteoporosis.
Olunye ucwaningo lubonisa ukuthi utshwala oluphezulu luvusa ukuguqulwa kwe-testosterone ku-estrogen. Izitshalo ezisetshenziselwa ukukhiqiza utshwala ziqukethe ama-phytoestrogens angathinta i-hormone yesilisa yesilisa. Kubonakala sengathi ukuphuza ngokweqile kwandisa umsebenzi we-enzyme ye-aromatase. Le enzyme inesibopho sokuguqula i-hormone yesilisa (testosterone) e-hormone yesifazane (estrogen). Ukwenyuka kwe-estrogen emadodeni kungabangela ukukhubazeka kwe-testicular kanye nezimpawu zobunikazi.
Ingabe lokhu kusho ukuthi amadoda akufanele aphuze utshwala ukuze alondoloze ubulili bawo? Ucwaningo kuze kube manje luphetha ukuphuza ngokweqile noma oludakayo yilokho okubangela izinkinga zempilo. Ukuphuza ngezikhathi ezithile kanye nokulinganisela (kungabi ngaphezu kweziphuzo ezimbili zamadoda) kuboniswa ukuthi awunayo imiphumela emibi ekuzalweni kwamadoda noma ekuzuzeni okuningi.
5 - Utshwala nokudla okunempilo
Ukuphuza kungaholela ekuvimbeleni ukuvinjelwa nokudla okungenangqondo. Ngokwe-athikili eyanyatheliswa kuyi- British Journal of Nutrition , ukusetshenziswa kotshwala kuholela ekudleni nasekudleni amakholori amaningi kakhulu. Ngaphansi kwethonya asikwazi ukucabanga okuningi ekudleni okunempilo.
Utshwala nokudla kuyahambisana futhi umphumela uvame ukuphakama kwe-line. Ucwaningo lokudla nokuphuza utshwala lwama-caloric lubonise abantu abaphuza iwayini ngesikhathi sasemini badla amanye amakholori angu-200 nsuku zonke. Amakholori engeziwe ngaphezu kwesikhathi abangela ukuzuza okukhulu kwesisindo kubaningi babahlanganyeli.
Qaphela ukuthi mangaki amakholori ophuzayo:
- Ubhiya (12oz) - ama-khalori angu-150
- Iwayini (5oz) - amakholori angu-100
- Imimoya eyi-distilled (1.5oz) - amakholori angu-100
6 - Utshwala nokulala
Utshwala lungasenza sizizwe sikhululekile kodwa kuboniswa ukuthi kuthinteka kakhulu ukulala kwethu. Ukulala kubalulekile ekubuyiseleni kwemisipha kanye nokulungisa izicubu. Ngaphandle kokulala ngokwanele, asikwazi ukusebenza emazingeni aphezulu.
Utshwala lucindezelekile futhi ekuqaleni lungasisiza ukuba silale kodwa ukulala siyinkinga. Ngokusho kocwaningo, utshwala buphazamisa ukubuthwa kwethu kokuvuselela noma okusheshayo (REM) ukulala. Ngaphandle kokulala kwe-REM, singase sibhekane nokulala, ukukhathala, nokugxila okuncane.
Umkhandlu waseMelika Wokuzivocavoca ubonisa utshwala bulimaza kakhulu amaphethini okulala okubangelwa ukukhathala nokucindezeleka ngokomzimba. Ngaphandle kokulala okuphephile okunempilo, ukusebenza kwethu kwezemidlalo namandla ethu kuthinteka kakhulu.
Izifundo zibonisa ukuthi iziphuzo ezilodwa noma ezimbili (ukulinganisela utshwala ngokulinganisela) kubonakala sengathi zingonakali amaphethini ethu okulala. Ukulala okuphazamisayo kungenzeka ngokuphuza ngokweqile. Kutuswa futhi ukuba ungasebenzisi utshwala njengesizo sokulala ukugwema ingozi yokuxhomeka kotshwala.
7 - Utshwala Nokudla
Utshwala luqukethe ama-calories angenalutho ongenakho okunomsoco womzimba. Kukhona ama-khalori ayisikhombisa ngegremu ngalinye uma kuqhathaniswa nama-khalori amane ngegrimu ngalinye elitholakala kuma-carbohydrate enempilo . Iziphuzo eziningi ezindala zihlangene nama-sugar mixers abenezela ama-calories angaphezu kokudla emzimbeni.
Ukusetshenziswa kotshwala kuboniswa ukuthi kuphazamise ukungena komzimba ngokunciphisa ama-enzyme yokugaya. Kungalimaza amaseli asezindaweni zokugaya ezithinta ukumuncwa komsoco. Ngaphandle kokusebenza okujwayelekile kokugaya, ngisho nokudla okunempilo kungenakwenzeka ukusetshenziselwa ukuzuza umzimba.
Ucwaningo lubonisa ukuphuza ngokweqile kungavimbela umzimba ukuba ungene amaprotheni anele nezinye izakhi. Sidinga izakhi ezanele ukuze sisebenze ngamazinga okufaneleka emzimbeni, ukwakha nokugcina ubukhulu bomzimba.
Izwi elivela
Ukuthola kahle nokuthola imisipha akusho ukuqeda utshwala ngokuphelele. Kulula ukuthi kusho ukukhetha okunempilo. Ukwakhiwa kwamafutha omzimba nokushisa okuqinile kunomsebenzi onzima nokudla okunomsoco omuhle kubalulekile. Njengoba utshwala bengenalutho lomsoco, ukudla ngezikhathi ezithile futhi ngokulinganisela kubonakala sengathi kuyindlela eyamukelekayo. Ukusebenzisa iziqondiso eziphakanyisiwe ze-USDA ezingaphezu kwesisindo esisodwa sokuphuza utshwala kubantu besifazane nambili emadodeni kuboniswa ukuthi kungathinteki ukukhula kwamasipha kanye namazinga empilo. Ukuphuza ngokweqile Nokho, ngokusobala akusilo impilo kuwe. Ungakhetha ukungahlanganyeli ukufaneleka komzimba kodwa uma ukhetha ukudla utshwala, ukunciphisa ukudla kwakho kunconywa.
> Imithombo:
Umkhandlu waseMelika Wokuzivocavoca (ACE), Amaqiniso E-Fit, Ukuzivocavoca Komzimba, Utshwala Udla Ekudleni KweMisipha
> U-Evelyn B. Parr et al., Utshwala Ukungenisa Impahia Imali Ephakanyisiwe Yokuthumela I-Post-Exercise Rates ye-Myofibrillar Protein Synthesis elandela ukuhlanganiswa okukodwa kokuqeqeshwa okufanayo, i- PLOS eyodwa Isihloko Sokucwaninga , ngo-2014
> Louise M. Burke et al., Umphumela wokuphuza utshwala udla ngokugcinwa kwe-muscle glycogen ngemuva kokuzivocavoca isikhathi eside, Journal of Applied Physiology , 2003
> Suthat Liangpunsakul, MD MPH et al., Ubuhlobo phakathi kokudla kotshwala, amafutha omzimba, nokusebenza komzimba-isifundo esisekelwe emphakathini, i- Health and Human Services Author Manuscript , ngo-2010