Iseluleko esiningi mayelana nokudla komzimba kukhishwe uphawu. Ayikho iphuzu lokuba yisibambisomkhulu: okuningi kwalokho okufundayo ekuqeqesheni isisindo kanye nezindawo zomzimba mayelana nokuthi ufuna amaprotheni amangaki, yiziphi izithako ozidingayo, ukuthi kufanele udle kanjani futhi kungani kungalungile. Ukuqeqeshwa kwesisindo nokudla komzimba kuyisayensi njenganoma yini enye emayelana nesayensi yezempilo: yi-biology kanye ne-biochemistry kanye ne-physiology futhi inezimiso nobufakazi obuningi.
Okubi nakakhulu ukuthi ukuthengiswa kwezidakamizwa, eziningi zazo ezingadingeki, uye waba ibhizinisi elikhulu kakhulu ekuqeqesheni isisindo somnotho kanye nomzimba 'womkhakha' okungeke kwenzeke ukwazi ukuthi uthola ukuhlolwa okuhloswe kokudla komzimba nokudla okunomsoco.
Nakhu okudingeka ukwazi mayelana nokudla nokudla okunomzimba wokuqeqesha isisindo kanye nokwakha umzimba. Eqinisweni, akuyona yonke into ehlukile ekudleni komdlali onempilo, ngaphandle kokugcizelela kakhulu ngobuningi nesikhathi sokudla ngezigaba ezihlukahlukene zokuqeqesha. Lokhu, noma kunjalo, imininingwane yinto ebaluleke kakhulu.
Qala Ngokudla Okunempilo
Nakuba ukudla okuhlukahlukene okufana ne-Atkins ne-South Beach ne-Ornish kuye kwathandwa, ukuvumelanisa ngokujwayelekile phakathi kwabokudla kanye nezondlo zokudla ukuthi ukudla okunomsoco kuyahlukahluka kakhulu kunalokho okudingekayo futhi kulinganiswe nakakhulu kuzo zonke izakhi ezinkulu. Ungabona izincomo eziyisihluthulelo kubantu abajwayelekile eziKhombini Zokudla kwabaseMelika.
Iziqondiso ezivela kwamanye amazwe asentshonalanga njenge-UK ne-Australia zifanayo.
Ngokufingqa, izincomo ziyi:
- Yidla izithelo nemifino eningi, okusanhlamvu konke, ubhontshisi, amantongomane, kanye nembewu; ezinye izilwane ezinomsoco, izinhlanzi, amaqanda, imikhiqizo yobisi ephansi; kanye nama-mono nama- polyunsaturated
- Nciphisa amafutha amaningi, i-cholesterol, usawoti, utshwala kanye noshukela okwanele kanye nokudla okuyishukela
- Phuza amanzi amaningi
- Gcina isisindo esivamile
- Ukuzivocavoca njalo.
Ukuphakanyiswa kokudla okuphakanyisiwe (RDI noma i-RDA) kusethwe iziphathimandla kuzo zonke izakhi ezibalulekile-amaprotheni, amafutha, ama-carbohydrate, namavithamini namaminerali.
Izikhombandlela kanye nama-RDI ngokuvamile zihlanganisa izincomo ezincane eziguquliwe zamadoda nabesifazane, kuhlanganise nabesifazane abakhulelwe, nezintsha kanye nezingane. Abantu asebekhulile bangase babe nezidingo ezikhethekile nezincomo eziphakanyisiwe.
Isisindo Ukuqeqeshwa Ukudla
Abantu abazivocavoca banezidingo ezahlukene kubantu abahlala emakhaya ngoba ukusetshenziswa kwamandla amakhulu ngokuvamile kudinga ukudla okungaphezulu. Uma usebenzisa okuningi okudingeka udle ukuze ugcine lowo msebenzi wezinga lokusebenza kuze kube yilapho abanye abagijimi be-elite njengabashayeli bamabhayisikili e-Tour de France kudingeka badle ukudla okuningi okusekela umsebenzi wabo. Kulula, futhi lokhu kusebenza nokuzivocavoca okuvamile, kodwa kungase kungasebenzi kuwe uma ukulahlekelwa amafutha kungenye yezizathu ozithathile ukuqeqesha umzimba.
Ukudla okunomzimba wokulahlekelwa isisindo. Kulesi simo, udinga ukudala ukungabi namandla kwamandla ; okusho ukuthi amandla owadla ekudleni angaphansi kwamandla owasebenzisayo ekusebenzeni nasekusebenzeni kwansuku zonke. Ukwehla kwamaphesenti angama-15 kuya kwezingu-20 ekulinganiseni kwamandla kufanele kuqinisekiswe ukuthi ukulahlekelwa kwesisindo kwenzeka ngokuhamba kwesikhathi.
Ukuqeqeshwa kwesisindo sakho, kulokhu, ukusiza ngokulahlekelwa kwamafutha ngenkathi uzama ukugcina imisipha.
Kodwa abalahlekelwa isisindo kudingeka benze into ekhohlisayo kakhulu yokubambelela emisipha nasetheni ngesikhathi bechitha amafutha. Kuyinto ekhohlisayo ngoba umzimba awusetshenziselwa ukwephula izicubu ezifana namafutha nokwakha imisipha ngesikhathi esifanayo. Ukudiliza kubizwa ngokuthi i-catabolism nokwakhiwa kuthiwa i-anabolism, njengama-anabolic steroids . Lena inqubo ephikisanayo.
Yingakho ukuqeqeshwa kwesisindo kubaluleke kakhulu kunoma yisiphi isisindo sokulahlekelwa kwesisindo: kusiza ukugcina imisipha ngenkathi ulahlekelwa amafutha.
Ukudla okunomzimba. Uma unesisindo somdlalo wezemidlalo, ukuncintisana nokuphakamisa isisindo, ukwakha umzimba noma ngisho nendlela yokugcina ukuqina noma ukubukeka manje ukuthi usufinyelele isisindo esihle, cishe uzoba nesithakazelo ekutholeni imisipha nokugcina amafutha omzimba aphansi.
Izindleko zokudla zizohluka uma kunjalo. Kulesi sihloko, sigcizelela ukudla komzimba nokudla okunomsoco ngakho ake sibheke ukuthi yini edingekayo.
Isakhiwo se-Muscle, Ukudla komzimba
Ukwakha imisipha eyengeziwe kudingeka udle ngokweqile kulokho okwamanje udla futhi usebenze ngezisindo njalo. Ungakanani umsila ongazizuza, ukuthi masinyane kangakanani nokuthi iyiphi incazelo enqunywe yi-genetics yakho nobudala bakho. Kodwa wonke umuntu cishe noma yikuphi ubudala kufanele akwazi ukuthola imisipha kanye namandla ngokuqeqeshwa kwesisindo. Ukudla okunempilo kuyisici esibalulekile ekwakheni imisipha.
Ukudla ngokweqile akuyona umqondo omuhle uma usuqedile ngokweqile ngempela into owaziyo kakade. Qalisa kuqala.
Uma udla ngokweqile ngenhloso yokuthola imisipha nawe uthola amanye amafutha. Ake sithi ungumfana omncane onamamitha angu-180 no-154 amakhilogremu (70 kilogremu) futhi ufuna ukukhulula nge-muscle eyengeziwe futhi ekugcineni uzinze emaphesenti aphansi omzimba womzimba.
Nansi indlela ongayenza ngayo:
- Ukudla ngokweqile. Ukwandisa ukudla kwakho kwansuku zonke kwamandla (ama-calories) ngamaphesenti angu-15. Ungakwenza lokhu ngokuqagela noma ungasebenzisa izidingo zakho ezijwayelekile usebenzisa amafomu ahlukahlukene enetheni bese ukwandisa ukudla ngokufanele. Zama uJoanne Larsen's High Healthy Body Calculator. Akufanele kube yiwona wonke amaprotheni kepha amaprotheni engeziwe owudlayo, noma ekufakeni ukudla noma amaprotheni, kufanele abe namafutha aphansi. Okunye okukulandelayo kulesi sihloko, kodwa kufanele uhlale usondelene nemikhombandlela yamanje yamfuneko yamaprotheni yabaqeqeshi besisindo. Ukuqasha i-dietitian yezemidlalo ngolwazi oluthile ekuqeqesheni isisindo nakho kuyindlela yokukhetha.
- Train ngezinsimbi. Qalisa uhlelo oluqinile lokuqeqesha isisindo olubhekiswe kuzo zonke izinhlangano ezinkulu eziyisisindo ezinjengezikhali, imilenze, amahlombe, isifuba, emuva, nezibeletho. Amandla engeziwe owadlayo azokwenza ukukhula kwe-muscle njengoba umsebenzi uvuselela ukukhula.
- Sika, ulahlekelwe futhi uchithe. Lokhu kusho ukuthi manje unomzimba omningi we-muscle namafutha, futhi udinga ukulahlekelwa okuningi kulawo mafutha ngenkathi ugcina imisipha. Ukuthola amafutha kungenakugwenywa kule nqubo kodwa kufanele uqaphele ngokukhethekile ukudla ukudla okunempilo ngalesi sikhathi. Ukudla okusheshayo kufanele kugcinwe okungenani. Yidla enempilo kodwa enkulu.
Ukulahleka Kwemandla Kubukeziwe
Khumbula lokho engikushoyo mayelana ne-catabolism ne-anabolism ngaphambili mayelana nokulahlekelwa kwesisindo? Manje uzama ukwenza lokho nje: ukugawula amafutha bese ubambelela kumisipha enhle oyitholile. Ukudla kwamandla akho kufanele manje kunqunywe ngamaphesenti angu-15 owenezele ngenhloso yokulahlekelwa amafutha nokugcina leyo misipha. Ngenxa yokuthi manje awuyena umfana oqinile owawunjalo, kungase kudingeke ukuthi udle kancane kancane ukuze ulondoloze leso sidumbu, kodwa hhayi okwamanje.
Lesi simo esihlukile kunomuntu okhuluphele, engafanelekile nokuzama ukunciphisa isisindo futhi abambe imisipha. Umqeqeshi wesilisa wesilisa omncane futhi ofanelekayo unesisindo somzimba esivamile esingaphezu kokujwayelekile kodwa usadingeka enze lokhu ngendlela efanele. Eqinisweni, izici zomzimba zenza lolu hlobo njalo ukuze zizilungiselele ukuncintisana: zifaka imisipha kanye namafutha ngokudla, bese ziqeda amanoni ashiya imisipha ukuze abonise. Ibizwa ngokuthi 'ukusika.'
Amafutha ne-Sugar Down, amaprotheni Up
Kulesi sigaba sokusika, ukudla kufanele kube namafutha aphansi, cishe amaphesenti angu-20, futhi ukugcinwa kwamaprotheni kufanele kugcinwe, okungasiza ukuvikela imisipha. Isibonelo, uma amaprotheni wakho adla i-1 gram / i-pounds yesisindo somzimba wakho ngosuku (2.2 amagremu / kilogram) ngenkathi ubhidliza nokudla ngokweqile, manje uzogcina ukuthi amaprotheni ahlale njalo ngenkathi unciphisa amafutha amaningi kanye nama-carbohydrates, ikakhulukazi enziwe ushukela kanye namaswidi kanye nemikhiqizo emifino emhlophe, sonke isikhathi egcina ukuhlinzekwa kwalawo ma-antioxidants ezithelo, ama-veggies, kanye nezinhlamvu ezigcwele.
Uhlelo lokudla okunjalo lungabonakala kanje kule macronutrients (amaprotheni, amafutha, ama-carbohydrate):
Isigaba sokukhukhumeza
- Amaprotheni: 15-20%
- Amafutha: 20-30%
- I-Carbohydrate: 50-60%
Isigaba sokusika
- Amaprotheni: 20-25%
- Amafutha 15-20%
- I-carbohydrate 55-60%
Kungakhathaliseki ukuthi yisiphi isigaba, awufuni ngempela ukudlula igramu elilodwa ngesisindo somzimba wamaprotheni (2.2 amagremu / kilogram). Kancane kancane ngeke kube yingozi kumuntu onempilo kodwa amathuba, ngokusekelwe kwisayensi yezimfuneko zamaprotheni kubagijimi, ngeke kusize noma-kuphela ikubiza kuma-supplements abizayo noma ukudla. Noma yisiphi isifo sezinso futhi kuzodingeka uqaphele ngokudla okunamandla kwamaprotheni. Xhumana nodokotela wakho iseluleko uma lokhu kusebenza.
Ngigcizelela ukudla kwamaprotheni ngoba ukuthambekela kwabaqeqeshi abathile besisindo ukufakela amaprotheni ngendlela yokuthungatha kanye nokwengeza kanye ne-turkey yonke ngaphandle kokucabanga ukuthi kungakanani okuwusizo noma ngisho nokudla okungakanani. Izinombolo ezingenhla empeleni ziphezulu phezulu kobubanzi bezidingo ezingenzeka. I-American College of Sports Medicine ilinganisa izidingo zabaqeqeshi bamandla ku-1.6 kuya ku-1.7 amagremu ngokwesisindo somzimba ngesisindo ngosuku ngalunye (cishe ngo-0.8 amagremu pounds ngalinye). Uma ungenzi ukuphakama okukhulu noma isikhathi eside, futhi kuphela izinsuku ezimbalwa ngesonto, lokhu kungenzeka kube ngaphezu kwezidingo kanye.
Isikhathi sokudla isikhathi sokudla umzimba
Manje ukuthi uke wakhuphuka futhi waklebhula emazingeni amafutha omzimba ophansi uzofuna ukwazi indlela engcono yokudla nokuqeqesha ukuhlala ngaleyo ndlela. Ukudla abadlali be-elite kuthathwa ngokungathí sina ngokudla kwezemidlalo nabaqeqeshi-noma kufanele kube-ngoba izingxenyana ezimbalwa zesigamu esiphezulu noma imizuzwana emidlalweni emide zingasho umehluko phakathi kwezindondo zegolide kanye "ngiyabonga eza ". Ngisho nasenkundleni yama-amateur, kumnandi kakhulu ukwazi ukuthi ukwandisa ukuzivocavoca kwakho ngokudla ngendlela eyenza kakhulu ukusebenza kwakho kanzima. Ukudla isikhathi kanye nomthethosisekelo ngaphambi nangemva kokuzivocavoca yingxenye ebalulekile yalokhu.
Isidlo sokuPhumula
Abaqeqeshi besisindo abavame ukusebenzisa umthamo wamandla umqhubi wokukhuthazela owenzayo ekuqeqeshweni, ngakho-ke akudingeki ukuba wazi kahle ngokudla kwe-carbohydrate edingekayo ukuze uphefumule lo mzamo. Isibonelo, i-marathoner noma i-triathlete enzima kakhulu ingadinga ama-7-10 amagremu we-carbohydrate ngesisindo somzimba ngesisindo ngosuku (3-5 amagremu / i-pounds / bw / usuku). Thatha kimi ukuthi lezi ziningi ze-carbohydrate - ezingaphezu kuka-32 tincetu zezinkwa ezilingana namakhilogremu angu-70 (minimum kilo 70).
Noma kunjalo, nansi imigomo yokudla ngaphambi kokuzivocavoca njengoba ngokuvamile ixhaswa yizemidlalo ezondla ukudla futhi iguqulelwe umdlali wezamandla. Khumbula, lokhu kungukudla ngaphambi kokuqeqesha noma ukuncintisana.
- Zama futhi uthole ukubekezela kwakho kokudla okuhlukahlukene ngaphambi nangesikhathi sokuzivocavoca. Lokhu kubalulekile ngoba abaningi bethu basabela ngokungafani ne-fiber, ukudla okunjengobhontshisi, ubisi, izithelo ezihlukahlukene nokunye.
- Yidla ukudla okuphansi kwamafutha ne-fibre ngezinye amaprotheni ne-carbohydrate. Ama-fibre angakwazi futhi kufanele abe yingxenye yokudla okunempilo kwezinye ukudla.
- Ukudla okuyinhloko kufanele kudliwe amahora 3-4 ngaphambi kokuzivocavoca.
- Ukudla okuncane kungathathwa amahora angu-1-2 ngaphambi kokuzivocavoca.
- Kungakapheli ihora lomsebenzi, iziphuzo ezinjengeziphuzo zezemidlalo nama-gel, noma amaprotheni agubha noma ukudla okungenzima kakhulu kungase kube ngcono.
- Iphesenti elincane kakhulu labantu lithola i-drop active glucose drop if they eat a high carbohydrate, ngakho-ke lokhu kungase kungabi kufanelekile kwabanye abantu abaseduze nokuzivocavoca. Inani labadlali ababhekene nalesi simo, okuthiwa i-hypoglycemia, liphansi kakhulu kunalokho okucatshangwa kanye. Ukwengeza amaprotheni esidlweni kungavimbela lokhu.
- Imidlalo yemidlalo yokugijima ibonakala igxila emanzini futhi ikhiqize ukungakhululeki ngaphezu kwezemidlalo ezisekelwe noma ezisekelwe njengokuqeqeshwa kwesisindo, ukubhukuda noma ukuhamba ngebhayisikili; ngakho-ke izinhlobo ezahlukene zokudla zingaba mkhulu uma ungesiye umgijimi. (Angisenaso i-pate yesibindi se-goose elandelwa yinkukhu ethosiwe nelayisi, noma kunjalo.)
- Yidla cishe ama-10-20 amagremu weprotheni ekhwalithi engakapheli imizuzu engu-30-60 yeseshini sesisindo. Ucwaningo luye lwabonisa ukuthi ukudla kuka-6-12 amagremu ama-amino acids abalulekile, okulingana no-10-20 amagremu weprotheyini ephelele, okukhuthaza ukuvuselelwa kwamaprotheni okuvuselela nokuvuselela emva kokuzivocavoca. Igramu eyodwa ngesisindo somzimba (cishe u-0.5 amagremu / i-pounds) we-carbohydrate ethathwe ngeprotheyini ingasiza lesi sikhuthazo se-anabolic. Abanye abaqeqeshi babiza lokhu ngokuthi i-protein 'shooter'.
Nazi ezinye zokudla nezinhlanganisela ezihlinzeka okungenani amagremu angu-10 amaprotheni nama-50 amagremu we-carbohydrate.
- Ubisi olunamafutha aluhlaza, 17 FL. ama-ounces (500 ml)
- 1 isaladi isithelo isaladi nge ama-ounces ayisikhombisa noma 200 amagremu agurt yogurt
- Ingilazi enkulu yobisi obumhlophe kanye neziqephu ezimbili zesinkwa nobusi noma ujamu (ayikho ibhotela)
- Amaprotheni amaningi namaprotheni agubha kanye nama-powders-hlola amalebula ngamaphesenti kanye neminingi.
Ukuxoshwa Phakathi Nesisindo Sesisindo
Ngaphandle kokuba wenze amaseshini okwedlulele isikhathi eside kakhulu kunehora, faka i- cardio enkulu noma amandla-ukukhuthazwa kwezinhlelo zokuqina, noma udle kabi emahoreni okuholela esimisweni, cishe awudingi lutho ngaphandle kwamanzi ukuze uhambe kahle ukuma. Futhi ukuma okuhle kusho ukungavumeli igazi lakho ne-muscle glucose libe phansi kakhulu lapho i- cortisol namanye ama-hormone eyobuka khona ukudiliza imisipha yakho.
Kuyinto iphuzu elihle kodwa okufanelekile ukucabangela. Awudingi izithako ezibizayo futhi ezingenamsebenzi ezingakusiza ukukuvikela kusuka ekuqhumeni kwe-cortisol encane, konke okudingayo i-carbohydrate ephuma kwisiphuzo sezemidlalo, i-gel noma ibha.
Isidlo Sokuzivocavoca
Indlela oyidla ngayo ukuze ubuyisele ekuzivocavoca ingenye yezimiso ezibaluleke kakhulu ekuzivocavoca umzimba. Uma ungaqhubeki ngokwanele emva kweseshini ngayinye, i-glucose yakho (glycogen) egcina e-muscle ingakwazi ukuphelelwa amandla eholele ekukhatheni, ukusebenza kahle, ngisho nokucindezelwa kwesistimu yomzimba nokutheleleka. I-glucose iyiphethiloli enkulu yomdlali. Uthola kusuka kokudla kwe-carbohydrate neziphuzo. Ngaphezu kwalokho, ukungasebenzi ngokwanele emva kweseshini yakho ngeke kusetshenziswe kulowo msebenzi onzima we-muscle ngokunikeza lezo misipha amandla okulungisa ama-anabolic okulungiswayo nokwakha.
Abaqeqeshi besisindo abasebenzisi i-glucose enamandla kakhulu njengoba izinga eliphakeme noma imidlalo ephakeme ye-aerobic njengethrekhi nokukhuthazela ukugijima kanye nokuhamba ngebhayisikili, kodwa noma kunjalo, kubheka ukugcina lezo zitolo ze-glycogen ziphakanyisiwe uma ufuna ukwenza okusemandleni akho ekuqeqeshweni. Uzoqaphela ukuchithwa kwe-glucose ngaphezulu ngemuva kwezinhlelo ze- muscle ukukhuthazela nezinhlelo ze-hypertrophy lapho ukuphindaphindiwe okuphakeme, mhlawumbe ukwehluleka, kuhlongozwa kunokuba kusetshenziswe amandla asezingeni eliphansi lapho i-ATP eqondile (i-adenosine triphosphate) cishe iyigesi eliyinhloko. Izinombolo eziphansi zokuphindaphinda ngezisindo ezinzima zisetshenziselwa ukuthuthukisa amandla, kuyilapho izisindo ezilula nokuphindaphinda okuphindaphindiwe zisetshenziselwa ukwakha usayizi we- muscle nokukhuthazela kwemisipha. Lezi zinsuku kungenzeka zisebenzise amandla amaningi.
Nakhu ukuthi ungabuyiselwa kanjani emva kokuzivocavoca kwakho.
- Qala ukudla okunomsoco kungakapheli imizuzu engu-30 yokuqeda isisindo sesisindo.
- Yidla amaprotheni ngokushesha: 10-20 amagremu wamaprotheni wekhwalithi, okufanayo nokunconywa kokudla kokuqala.
- Yidla i-carbohydrate ngokushesha ngangokunokwenzeka: igramu elilodwa ngesisindo somzimba we-kilogram (0.5 amagremu ngesisindo somzimba ngamunye) iyisiqalo esiwusizo. Yidla i-carbohydrate ngokusho komthamo nobude bokusebenza, kufaka phakathi ukuthi ngabe wenza noma yikuphi ukuzivocavoca kwe-aerobic esikhathini.
Ukuthola i-Carbs Ngakwesokudla
Hambisa inani le-carbohydrate phezulu noma phansi njengoba uhlola isisindo sakho nesisindo samandla njengoba uqeqesha noma ukuncintisana. Shintsha ukudla kwe-carbohydrate ngokusho ukuthi usebenza kaningi kangakanani noma ngokujulile. Isikhathi sehora elilodwa sesisindo esihlanganisiwe ne-cardio esilinganiselwe kuya phezulu singadinga okungenani amagremu angu-5 we-carbohydrate ngesisindo somzimba ngesisindo ngosuku (2.5 amagremu / amapremu).
Nazi izilinganiso zezidingo ze-carbohydrate ngokuqeqeshwa kwesisindo ukugxila. Ukuzivocavoca kokuzivocavoca ngokuhamba kwesikhathi kwandisa inani elidingekayo. Uma ukuvivinya okulula, khetha izinombolo eziphansi; kusebenza kuphela ezinsukwini zokuzivocavoca; khetha amanani aphezulu uma uhlangana ngezikhathi eziqinile ze-cardio nezisindo. Kulinganiselwa kuphela.
- Umsebenzi ongavamile - 3-4 amagremu / kilogram / isisindo somzimba / usuku (hlukana ngo-2.2 ngamakhilogremu)
- 30-60 amaminithi wokusebenzisa / usuku - 4-6 gm / kg / bw / ngosuku
- 60-90 imizuzu yokusebenza / usuku - 5-7 gm / kg / bw / ngosuku
- Imizuzu engu-120 noma ngaphezulu / usuku - 6-9 gm / kg / bw / ngosuku
Uma wenza isikhathi esingaphezu kwesisodwa usuku ngalunye, isiphuzo sokuzivocavoca kufanele siqhutshwe ngehora ngalinye kuze kube yilapho ukudla okuqhubekayo kuqhubeka futhi. Lokhu kubalulekile ukukukhuphula iseshini kamuva. Bambalwa abaqeqeshi bezinsizakalo bakhetha ukwenza amaseshini amabili wezinsizakalo ngosuku, kodwa abanye benza isimiso sokuqala se-cardio neseshini esilandelayo sesisindo noma ngokuphambene nalokho.
Uma ungathí sina ngalokhu futhi ufuna ukuthatha indlela ecacile, kufanelekile ukuthenga enye yalezi zincwadi ezincane zamakhalori noma ukuxhuma kwiwebhusayithi ukuze ubone ukuthi amaprotheni noma ama-carbohydrate angakanani kunoma yikuphi ukudla.
Ukuthola iProtheni Ngakwesokudla
Akudingeki ukuthi udle amaprotheni amaningi kunoma yiluphi uhlobo ukwakha imisipha futhi usekele ukuqeqeshwa kwesisindo sakho noma umsebenzi wokwakha umzimba. Zama ukuthi ungadluli igramu elilodwa ngesisindo somzimba womzimba wamaprotheni nsuku zonke. Lokhu kungase kube okungaphezu kwalokho okuzodinga kodwa awudingi okungaphezu kwalokho.
Ukuthola Ukulinganisela Ngakwesokudla
Kudingeka udle ukudla okwanele ne-carbohydrate ukugcina imisebenzi yakho. I-carbohydrate encane kakhulu nomzimba wakho izokwehlisa imisipha yakho ye-glucose iphinde iguqule konke okuzuzwe kanzima. Ungakholelwa iseluleko esisho ukuthi ama-carbohydrates ayenamandla. Konke kunamafutha. Ungadli konke. Noma kunjalo, ungashintsha ukudla kwakho kwe-carbohydrate ngcono ngokugwema ama-flours ahlanjululisiwe, ushukela, amaswidi kanye namanye ama-carbohydrate aqhamuka ngokushesha noma acutshungulwa uma ungasebenzisi kakhulu.
Okubi Okudingeka Ukwazi
Ungakhathazeki kakhulu mayelana nemininingwane egciniwe yokubala izinto uma ungafisi. Imininingwane ikhona kulabo abangasebenzisa lokhu okucacile, kodwa abantu abaningi abakwenzi. Ukuhlangenwe nakho nokukwazi ukuthi umzimba wakho usebenza kanjani kubaluleke nakakhulu, kanye nesilingo nesiphambeko ngaphakathi kolwazi olunikeziwe lapha. Hlola la maphuzu aphambili.
- Yidla amaprotheni kanye ne-carbohydrate cishe kwemizuzu engamashumi amathathu ngaphambi kweseshini.
- Ngezikhathi eziqhubeka isikhathi eside kakhulu kunehora elilinganiselwe ukuya phezulu , futhi zifaka i-cardio, uthathe isiphuzo sezemidlalo ngesikhathi seseshini.
- Yidla amaprotheni kanye ne-carbohydrate ngokushesha noma kungakapheli imizuzu engu-30 ekupheleni kweseshini.
- Ungasebenzisi ama- protein amaningi ngokweqile. Ungathola inani elidingekayo leprotein eliphakeme kusuka enkukhu, inhlanzi, i-soy, ubisi obomvu kanye neminye inyama ebomvu.
- Abanye abaqeqeshi abayisisindo benza kangcono ukudla okuyisithupha okuncane ngosuku kunokudla okungenani ezintathu ezinkulu. Ungakhathazeki ngalokhu; ayifanele wonke umuntu. Nokho, njalo udle kwasekuseni.
- Yidla ukudla okunomsoco kunamafutha agcwele kanye ne-cholesterol futhi uphelele ezithelweni, imifino, ubhontshisi, okusanhlamvu okugcwele kanye nekhwalithi ye-monounsaturated ne-polyunsaturated ngama nati, imbewu namafutha.
- Phuza okuningi uketshezi ukuze uphathe amanzi alahlekile. Izidakamizwa ezifana netiyi nekhofi zifaka isandla kulokhu. Umphumela wezitho zomzimba weziphuzo usuphelile.
Izithako ekudleni komzimba
Izithako zokudla ziyibhizinisi elikhulu. Olunye umsebenzi, amanye awenzi, amanye athinte ukusebenza ngendlela engafanele, ezinye ziyingozi futhi ezinye zingekho emthethweni futhi zizokuvimbela emidlalweni yamazwe ngamazwe. Eqinisweni, iningi liwukuchitha imali kanye ne-con.
Ama-protein powder supplements, ikakhulukazi ama-whey-based supplements, anezindawo ekufakeni isisindo sabaqeqeshi besisindo esimatasa, kungukuthi awusetshenzisiwe ngokucacile nolwazi ngezindlela eziningi, futhi nezishibhile zingatholakala. Okuningi okunye kamuva.
Ukusebenza nokusetshenziswa kwezinto ezingokomthetho ekuqeqesheni isisindo kuyisifundo esijulile, engizobhekana nazo kulolu chungechunge lwezihloko eziphathelene ne-About Weight Training.
Ukuqeda Ukudla Kwemvelo
Ukudla okunempilo kokuzivocavoca kungaba yinkimbinkimbi futhi yingakho ukuzivocavoca umzimba kanye nezokudla kwezemidlalo kuyigugu kakhulu kumaqembu ezemidlalo kulezi zinsuku. Ngisho noma sibadlali abathandekayo nabaqaphi bezimpelasonto akudingeki sikhathazeke ngokweqile mayelana nokwahlukana kwesibili emncintiswaneni noma intshi ye-bicep emncintiswaneni wokwakha umzimba njengama-pros enza, singadla kahle ngemidlalo yethu nomsebenzi wethu. Kuyasiza ngokungangabazi.
Beka le mibono ukuyenza, bheka ukuthi ikusebenzela futhi ungitshele uma unemibuzo noma iziphakamiso.
> Imithombo:
> I-American College of Sports Medicine; I-American Dietetic Association; Izidakamizwa zaseCanada. Isitatimende Esihlanganisiwe Esikhundleni: Ukudla okunomsoco nokusebenza kwezemidlalo. I-American College of Sports Medicine, i-American Dietetic Association, kanye neDietitians yaseCanada. I-Med Sci Sports Exerc . 2000 Dec; 32 (12): 2130-45.
> Lambert CP, uFrank LL, uVevans WJ. Ukucubungula kwe-macronutrient yezemidlalo yokwakha umzimba. I-Med Med . 2004; 34 (5): 317-27.
> Burke L, iTipton K et al. Ukudla okunomsoco wokuthola kahle emva kokuqeqeshwa nokuncintisana. Umbiko okhethekile, uMnyango Wezemidlalo Ukudla, i-Australian Institute of Sport, ngo-2006.