Le ngongoma ethandwayo esekelwe emcabangweni wokuthi amazinga okushukela egazini akho aphansi uma uhamba ubusuku bonke ngaphandle kokudla okungukuthi, kuhloswe ukuthi uhlose ukushisa amafutha ngesikhathi sokuvivinya umzimba.
Ingabe Ushisa Ngempela Amafutha?
Akunjalo ngempela. Inkinga ukuthi ngenxa yokuthi usebenzisa amafutha amaningi njengamafutha akusho ukuthi empeleni ushisa amafutha amaningi emzimbeni wakho.
Ukushisa okukhulu kuningi mayelana nokusetshenziswa kwekhalori jikelele, hhayi nje ngohlobo lombuso umzimba wakho owusebenzisayo ekusebenzeni kwakho.
Kunezinye izinkinga ezimbalwa.
Okungenani isifundo esisodwa sibonise ukuthi ikhalori yakho ishisa ifana phakathi ne-cardio ukuthi uyadla noma cha. Eqinisweni, kulolu cwaningo , eshicilelwe ku- National Strength and Conditioning Journal , uMlobi uBrad Schoenfeld ukhombisa ukuthi ukusebenza endaweni esheshayo kungathinta izitolo zakho zamaprotheni, ukunciphisa kuze kube ngu-10.4%. Uma uzama ukwakha imisipha, lokho kulahlekelwa okukhulu.
Njengoba ethi:
Njengomthetho jikelele, uma ushisa ama-carbohydrate amaningi ngesikhathi sokuzivocavoca, ungashisa amafutha amaningi ngesikhathi sokuzivocavoca futhi ngokufanayo.
Okokugcina, uma weqa isidlo sakho noma isidlo, ungase ungakwazi ukuqhuba isikhathi eside noma kunzima uma ulambile. Lokhu kusho ukuthi ungaqeda ukushisa amakholori ambalwa kunokuba ungadla okuthile futhi usebenze kanzima.
Izinzuzo Zokudla Ngaphambi Kokuzivocavoca
- Kungakhuphula ukuzuza nokuthola amandla
- Kungakusiza ukusekela ukusebenza okude, okunamandla okukhulu
- Kungakusiza ugweme ushukela ophansi wegazi, ongakwenza uzizwe uhlaziye noma unesihlungu
- Kungenza umsebenzi wakho ujabulise kakhulu (njengoba ungacabangi ngokudla isikhathi sonke)
Okubalulekile ukuthi, ngamunye wethu kufanele athole uhlelo olusebenza kithi. Ungase wenze kahle ukwenza i-cardio ngaphandle kokudla ekuseni, kodwa ukuqeqeshwa kwamandla kungadinga uphethiloli owengeziwe ukuze inselele ngempela imisipha yakho.
Impendulo engcono kunazo zonke ukwenza lokhu okukusebenzelayo. Ungalali ngoba ucabanga ukuthi ushisa amafutha amaningi. Emva kwakho konke, uma uyinqunyiwe noma wehlisa amandla ngenxa yamandla aphansi, ngabe ukhulula kangakanani amafutha? Into ewukuthi, kungase kudingeke uzame ngaphambi kokuthi uthole ukuthi yini esebenzayo nokuthi yini engekho.
Uma udla ngaphambi kokuqeqesha, qiniseka ukuthi unikeza umzimba wakho isikhathi sokugaya. Ukukhudlwana kokudla, isikhathi esiningi uzodinga. Kodwa, uma ukhetha ukudla okulula (amakholori angu-100-200) futhi ubambelele nge-carb ephakeme, ungase usebenzise umzimba emva kwemizuzu engama-30-60.
Imizwa yokudla oku-pre-Workout :
- Banana noma yimuphi uhlobo lwezithelo
- I-yogurt yesiGreki enezithelo
- Oatmeal
- Ibha yamandla noma i-gel
- Izithelo ze-smoothie
- Ukuphuza ezemidlalo
- I-apula eneshizi
Uma nje ungeke ukwazi ukudla ngesisu kuqala, vele uzame i-sip of juice ka-orange noma mhlawumbe ukukhala okumbalwa kwe-granola ibha. Ngisho nje amandla amancane angenza umehluko ekusebenzeni kwakho.
Imithombo:
Kirwan J, O'Gorman D, Evans W. Ukudla okulinganiselwe kwe-glycemic ngaphambi kokukhuthazela umzimba kungenza ngcono ukusebenza. 1998. J Appl Physiol 84: 53-59.
Schoenfeld, Brad MS, i-CSCS. "Ingabe i-Cardio Ngemuva Kwesonto Ebusuku Iphuthuma Ngokushesha Ukulahlekelwa Kwezinto Zamalahle?" Journal Strength & Conditioning 33.1 (2011): 23-25.