Kungani okudliwayo kwe-DIY kungaphansi kwe-Underfed and Over-Supplemented
Abathandi abaningi bempilo baye bathatha imigomo yabo ezingeni elilandelayo kanye nezinhlelo zabo zokudla. Imizimba yabo inhle, ichazwa, futhi iyafaneleka esiteji. Okusahlala kungabonakali kugijima ngaphakathi kokusebenza kwabo ngokomzimba.
Izinhlelo zokudla ezenziwe ngokwabo ziye zakha umuntu ongenampilo omzimba onezinkinga zokudla okunomsoco kanye nezinkinga zezempilo zesikhathi eside. I- Journal ye-International Society of Sports Nutrition ishicilele ukubika kokucwaninga kwamacala I-diy (yenza lokho ngokwakho) izidlo kanye nemigomo yokuxhaswa ngokweqile kudlule izinga lokuncoma kwansuku zonke eliphakanyisiwe phakathi kwabagijimi. "Lezi zindlela zokudla ngokuvamile ziholela ekuqotheni kwamanye ama-macro kanye / noma ama-micronutrients, eveza abagijimi ezingcupheni zezempilo."
Izinhlekelele zezempilo ezingenzeka
Abantu abaningi balandela imikhuba yokudla kusuka kumasayithi okuvuselela umzimba, omagazini, noma abahlanganyeli bokusebenza. Baqala izinhlelo ngaphandle kokucabangela imiphumela engaba yingozi empilweni.
Uma kuziwa empilweni, ukuqina, nokudla , akukaze kube nesisindo esisodwa-esifanelana-sonke. Ngeshwa, abantu abaningi bazokopisha lokho okusebenze komunye umuntu futhi kaningi kusetshenziswe isimiso "esingcono kakhulu".
Amaprotheni amaningi kanye nezithako zibonakala sengathi yizona ezimbi kakhulu ohlelweni lwezokudla lwe-DIY. Isifiso sokugcina imisipha echazwe kahle sigqugquzela noma yikuphi ukucwaninga komuntu siqu ekusebenzeni okuhle kokudla okunomsoco.
"Izingozi zezondlo ezenziwe ngokwabo: icala le-amateur bodybuilder" lucwaningo lubonisa ukukhanya kulokhu okubaluleke kakhulu futhi okuphikisanayo. Inhloso yocwaningo yahlola izingozi zempilo yalokhu ukuziphatha okuphindaphindiwe ngokuhamba kwesikhathi futhi ikakhulukazi ikhuluma ngemiphumela emibi yemathunjini.
Ucwaningo lwe- British Journal of Nutrition lwabikeza izigijimi zezizathu zokwengeza ukunqwabelana ngokweqile kwaba "inzuzo enesifiso sobunzima be-muscle nokuhlanganiswa kwezidingo ze-micronutrient." Abagijimi bakholelwa ukuthi badinga izakhi eziningi ngenxa yokuqeqeshwa okuphezulu.
Ngokombiko wecala, abagijimi banqume amakhemikhali abo okufundiswa ekufundeni (lapho kutholakala khona) kanye nokuvama kokudla kwabikwa ngumdlali. Phakathi kwabadlali abangu-3 887 abadlali abakhulu, kwatholakala izithako ezingu-1 kuya kwezingu-78 ezithathwe ngomdlali ngamunye. Lezi zimali zidlula kakhulu imali yokunconywa yansukuzonke (RDA) kanye namazinga aphezulu angenakubekezela (UL).
Ucwaningo lwaluhlanganisa ukushayela abesilisa abasha abasebenzisa ama-10 ahlukahlukene. Ngokusho kocwaningo, ukunqwabelana kwamaphilisi kunika isizathu sokukhathazeka. Abagijimi abacabangi ukudla kokubili ukudla okuqinisekisiwe nokuthatha izithako kungabangela izinkinga zempilo ezingenzeka.
Ukusebenzisa ukudla kokubili okuqinisekisiwe nokuthatha amanani amaningi wezithako kwandisa ukusetshenziswa kwamavithamini namaminerali. Le nhlanganisela ingadlulela kalula kalula imali ehlinzekwayo yansuku zonke (RDA) yomuntu ngamunye futhi ingafinyelela kumazinga anobuthi.
"Imiphumela emibi ingase ihlanganise izikhalazo ezincane zokuvuselelwa kwamathumbu kanye nezinkinga zesikhathi eside ezifana nokuqhubeka komdlavuza."
Ngitshele okuningi
I- Institutes of Health kazwelonke eyashicilela ucwaningo olubonisa ukuthi abadlali bayadla ukudlala kaningi kanokulinganiswa futhi bangakwazi "ukungathinteki kakhulu ukusebenza kwezemidlalo." Ucwaningo luphinde lwathola ukungaphumeleli okuphawulekayo kwezakhi ezibalulekile ngenxa yezidlo ezenziwe ngokwabo eziqeda izakhi ezidingekayo ezinkulu nezimboni ezincane.
Ukusetshenziswa kwamandla aphezulu kudinga ukutholakala okunempilo okwanele kwezakhi ukuze kusetshenziswe ukusebenza kwezemidlalo. Izinqubo zethu eziqhubekayo zomzimba ezifana nokulondoloza inhliziyo, ubuchopho , namaphaphu nazo zithinta izakhi zomzimba ezilinganisiwe.
Endabeni yokucwaninga komzimba womuntu oneminyaka engu-33 ubudala , wabika ukukhathala nokukhathala ukuphazamisa umsebenzi wakhe nokusebenza kwezemidlalo. Futhi, wakhononda ngokucindezeleka okunzima kwamathumbu ngezinkinga eziphindaphindiwe zansuku zonke ngemuva kokudla.
Wadla ukudla okunamaprotheni aphakeme kakhulu, aphethwe yi- fiber , futhi wanezela ngamaprotheni okuphuza ubisi kanye namavithamini amaningi namaminerali. Ucwaningo lwamacala lubonisa ukwesekwa okungahleliwe okungahleliwe nokudla okwenziwe ngokwabo okungenzeka kuye kwaba nemiphumela emibi yezempilo.
Ukunakekelwa kwezemidlalo kokudla
Okuvamile phakathi kocwaningi lwezocwaningo kuboniswe abadlali ukuthi banikwe iseluleko ngokudla okunempilo. Ngokwezifundo zezemidlalo, kunesidingo sokwelulekwa kwemidlalo yokudla ukuze kusize abagijimi. Imfundo etholakala ngokululekwa kuyokwenza abagijimi bakwazi ukuthuthukisa imikhuba yabo yokudla, impilo kanye nokusebenza kwezemidlalo.
Kubonakala sengathi kunconywa ukubaluleka kokudla okunomsoco nokuphefumula kwamandla okuthiwa amandla okusiza phakathi kwabagijimi. Futhi, ukungabi nokuqwashisa okukhulu kwemiphumela emibi ye-supplementation engaphezu kwezemidlalo kuvamile phakathi kwabadlali. Kunconywa abanikazi bokudla kanye nabaqeqeshi ukuba bazise abagijimi mayelana nezingozi zempilo ezikhona zokudla kanye nokwesekwa okuzenzekelayo. Lesi siqondiso esiwusizo singavimbela kakhulu izinkinga zempilo ezinzima futhi ezingapheli.
Imithombo
I-Journal ye-International Society of Sports Nutrition, Izingozi zokudla okuzenzekelayo: icala lomakhi womzimba, u-Lucio Della Guardia et al., 4/1/15
I-British Journal Yokudla, Kungakanani kakhulu kakhulu? Umbiko wecala lokusetshenziswa kokudla okunempilo komdlali ophezulu, uCarlso A et al., 6/28/11
I-Library Yomhlaba Kazwelonke Yezokwelapha I-National Institutes of Health, Ukulinganiswa kwamandla nokudla okunomsoco kwamadoda amasha asebenzisa imidlalo ye-aerobic, i-Wierniuk A et al., 2013