Lokho Abafazi Abadinga Ukukwazi Ngokudla Ngezinhloso
Enye yemigomo yokuzivocavoca abesifazane abaningi abanakho ukuzuza imisipha. Bafuna imilenze ephilile, i-backsides ephakanyisiwe, nencazelo yengalo kepha ayifinyelele emandleni abo okufinyelela le migomo. Inkinga iningi lama-gals alisebenzisi isisindo sokudla esifanele sokuzuza okunamandla. Ukudla imisipha kuhluke kakhulu kunokuzama ukulahlekelwa amafutha amancane. I-muscle iyisisindo esinamandla kakhulu esisebenzayo futhi sidinga amanani amaningi amakhilogremu abalulekile okulungisa nokukhula.
Abesifazane kakade bane-testosterone encane kunomlingani wabo wesilisa ukuze bafake izinkinga zokudla njengoba isisekelo esiyinhloko sesisindo semisipha asenzeki. Ngeshwa, abesifazane bangaba nokukhathazeka kakhulu ngokulahlekelwa phansi kwezinto futhi balahlekelwe umgomo wabo wokwakha imisipha. Lona umehluko phakathi kwabesifazane nabesilisa nokuthi bacabanga kanjani ngokudla ngezinjongo. Amadoda adla ama-muscle hypertrophy (ukukhula) futhi abesifazane badla ngokunciphisa amanoni omzimba. Kwabaningi besifazane, lokhu kusho ukuqhubeka nokudla okunciphisa umzimba futhi ungadli okwanele okwanele noma izakhi ukuze usize ukukhula kwemisipha.
Ngeshwa, ukudla ngokweqile kuvamile phakathi kwabesifazane abafuna ukuthola imisipha. Abesifazane abaningi bayaqhubeka bakholelwa amaphutha okudla futhi balwela ukuzuza ubukhulu obuqinile. Okulandelayo uhlu lweziphambeko zokudla ezitholakala endleleni yabesifazane ekufezeni incazelo yemisipha.
.
Iziphambeko ezivamile zokudla
Landela ukudla okufakiwe :
Ukudla kwe-Fad kuhlanganisa imboni yezigidigidi zama dollar futhi kukhona izigameko ezigcwele izithembiso ezingenalutho kanye nokudla kwezempilo "okungalungile". Ngokudabukisayo, abesifazane abaningi bayaqhubeka bewela lezi zidlo ezibiza kakhulu futhi bengasakwazi ukufinyelela nokugcina imigomo yokuzikhandla. Ukwengeza, abesifazane bayaphindaphinda ngokweqile futhi behluleka ukugxila ukuthi kungani ama- muscle athola okwenzekayo.
Vimbela i-carbs namafutha :
Kokubili ama-carbohydrate namafutha asolwa njengezizathu zokuthola isisindo. Abesifazane abaningi abakholelwa ukuthi bayodla kuzokwenza bahlume. Lezi zingamanga ziye zabangela abesifazane abaningi ukuba basuse ekudleni kwabo bephuza izicubu zabo ezibuhlungu zezakhi ezibalulekile zokukhula komzimba . Ngaphandle kwama-carbs ananele namafutha, umzimba wethu awukwazi ukusebenza emazingeni aphezulu. Lokhu kuphazamiseka kokudla kushiya abesifazane abaningi bekhathele futhi bekhathazekile ngokungaboni imiphumela.
Ukukhathazeka kakhulu ngokulahlekelwa kwamafutha :
Ukukhathazeka ngokulahlekelwa amafutha ngaphandle kokucabangela lokho okudingekayo ekwakheni imisipha kungaba yinto yokudlala yengqondo yabesifazane. Ukungaboni imiphumela emizamweni yokudla kuletha ukucindezeleka nokukhungatheka. Inkinga isala ukuthi abesifazane abaningi basenqaba ukukholelwa ukudla ama-calories amaningi anempilo abazuzayo ekuzuzeni imisipha nokulahlekelwa kwamafutha .
Izinkinga zokudla zecala :
Abesifazane abaningi banenkinga yokudla ngokweqile, bahlehlise, futhi bavumele ama-slip-ups awaqonde ukuze asebenzise iphutha lokuzivocavoca noma ukuyeka. Amadoda abonakala ekwazi ukujabulela i-cheeseburger futhi aqhubekele phambili ngenkathi abesifazane bezama ukubhekana nezinsuku becabanga ukuthi yonke imizamo yabo yokwakha imisipha ibhidlika.
Ukulungisa Inkinga
Gwema ukudla okufakiwe :
Nakuba ukulingwa, ukudla kwe-fad akusebenzi. Ukuze wakhe imisipha, kuzodingeka ukuthi uqalise uhlelo olufanele lokudla okunomsoco oluzohlinzeka ngemiphumela yokuphila.
Ukulungiswa okusheshayo kunika izidlo ezivimbelayo nezixazululo zesikhashana. Zivame ukufaka ukudla okudliwayo okungakalungi, imigoqo yempilo yokuzibuza, nokugwedla okubizayo kanye nezithako ukuze uthole usuku. Ukudla kwe-Fad nakho akuhlosiwe ngabesifazane abanomgomo wokuthola imisipha . Baqondisa ngaphezulu owesifazane ojwayelekile efuna indlela esheshayo yokuba mncane. Ngokudabukisayo, izifundo zibonisa ukuthi laba besifazane bathola konke isisindo emuva uma izinhlelo seziphelile.
Ukudla kwe-Fad akufundisi ukudla okunomsoco okuzuzisa kakhulu futhi ushiye abesifazane abagijima abangeke bakwazi ukuzivikela ekhishini. Isixazululo salesi sidakamizwa sukuthi abesifazane baziphendulele ngezinhlelo zabo zokudla, bafunde ukuthenga, ukupheka, nokudla imisipha.
Yidla i-carbs namafutha :
Ukungadli i-carbs enempilo namanoni kubeka umzimba wakho ngaphandle kwamandla futhi akukho muscle. Abesifazane abaningi bakholelwa ukuthi ukudla okunempilo okufezekile kukugwema i-carbs namafutha. Kodwa-ke, kukhona umehluko omkhulu phakathi kwama-carbs namafutha okufanele ahlale ekudleni kwakho nalabo okufanele basuswe.
Uma usufaka ubuso bakho ngama-donuts, u-pie nesinkwa esimhlophe ukhipha lezo zingaba yisinqumo esihle. Kodwa-ke, ukugwema ukudla okunjengemifino, okusanhlamvu okugcwele, izithelo, amantongomane, ama-avocado namafutha enempilo kuzosusa ama-macronutrients abalulekile imisipha yakho idinga i-glycogen (amandla) ne-anabolism (ukukhula).
I-carbs enempilo idlala indima ebalulekile ekudleni kwesakhiwo semisipha. Zigcinwa njenge-glycogen esibindi nesibindi semisipha futhi inike amandla ngesikhatsi sesisindo sakho sokuqeqeshwa ngesisindo kanye nokuthunyelwa kokusebenza . Imizimba yethu ngeke ibekezelele ukuvinjelwa kwe-carb futhi iyoguqula amino acid (amaprotheni) agcinwe emisipha ukuze athele amandla emsebenzini. Le nqubo ibizwa ngokuthi i-gluconeogenesis futhi akusikho okufunayo okwenzekayo kumisipha yethu eyakhiwe kanzima.
Amafutha, ikakhulukazi amafutha acidi edingekayo (ama-EFA) adlala ingxenye ebalulekile ekuthuthukiseni imisipha. Ama-EFA ahlobene nokulondolozwa kwemisipha, ukushisa amafutha, nokusebenza kwe-hormone. Amafutha ahilelekile ekuthumeni izakhi eziphuma ngaphakathi kwamaseli ethu futhi asize nge-amino acid ukulethwa kwezicubu zomzimba. Ukuphuma ama-carbohydrate namafutha abalulekile akuyona inketho kunoma ubani futhi ikakhulukazi labo abazama ukuthola ama-curved curves.
Gxila ekukhuleni kwe-muscle esikhundleni sokulahlekelwa kwamafutha :
Esikhundleni sokwenza lokho okudingekayo ekwakheni imisipha nokudla okufanele kwenzeke ukuthi kwenzeke, abesifazane bayaqhubeka bexhuma ekudleni baye ekudleni futhi bangabi ndawo. Ukulahleka kwamafutha okulahlekelwa yi-fat has been the force for abesifazane abaningi futhi kubangele imiphumela emibi kulabo abazama ukuthola inqwaba emincane.
Ama-metabolisms ayesendlini yangasese kanye nemisipha yindlala yabesifazane abaningi. Ukuze ulungise inkinga, ukushintsha kwengqondo ekulahlekelweni kwamafutha kugxile ekudleni ukuzuza kwensimu kudingeka kwenzeke. Abesifazane bazokwazi ukuphumula nokujabulela ukudla okunomsoco ngokuqonda ukuthi umzimba nomzimba wethu uzokuzuza kanjani. Lokhu kuhlanganisa ukudla ukudla okunomsoco okunomsoco ngendlela yama-proteine aphilile, ama-carbs enempilo namafutha ngesilinganiso esifanele ukusekela ukukhula komzimba.
Kusho ukuthi ukubeka ukudla kwakho kusebenze ekuzivocavoca ngokuqeqeshwa okujwayelekile kwesisindo ngaphandle kokwesaba ukubheka okuningi. Abesifazane abamane nje abanakho okwanele we-testosterone yemvelo ukuze lokhu kwenzeke. Uma umgomo wakho ukufeza incazelo ye-muscle, kuzodinga ukusebenza okungaphezulu kokusebenza kwe-treadmill. Zama amakilasi okuphakamisa izisindo ezehlukene nezinselelo noma ukuphakamisa i-solo usebenzisa ifomu efanele ukwakha leyo misipha. Hamba nokuzivocavoca kwakho ngokuzimisela ukuba inselele futhi wamukele ukunganaki okujwayelekile kokuphakamisa izisindo ezinzima kakhulu. Umbono wakho omusha nemizamo yokudla ngokwempilo nangokwenyama kuzodala imisipha eqoshiwe kanye nekhono lokulahlekelwa amafutha ngesikhathi esifanayo.
Yeka ukuzikhandla :
Abesifazane badlula imijikelezo yecala ngaphezu kwamadoda uma kuziwa ekudleni. Bazosebenzisa ngisho nokuzivocavoca okungenampilo noma imikhuba yokulamba yindlala ezinsukwini ezimbalwa ukubhekana nalolu daba. Umzimba wethu kufaka phakathi izicubu ze-muscle aziphenduli ngokuzivocavoca njengesijeziso. Amahora we-cardio okwenzela ukuzithokozisa kanye nelamba avimbela ukuthuthukiswa kwemisipha futhi kubangela ukucindezeleka ngokomzimba. Khumbula "isidlo esisodwa esingenampilo angeke sikwenze ukhuluphele futhi ukudla okulondlo olulodwa ngeke kukwenze ube mncane." Yilokho esikwenzayo ngesisekelo esinqumayo esinquma ukuthi siphila ngendlela efanele futhi enempilo.
Bobabili abesifazane namadoda kudingeka babe nekhono lokujabulela ukudla okukhohlisayo bese uqhubekela phambili . Lokhu kuyimbono enempilo ngoba ukukhula kwemisipha ephilile akuyona imingcele. Uma ingqondo yakho ikhula ekukhuleni komzimba hhayi ekulahlekelweni kwamafutha, khona-ke i-burger engavamile ngeke ikwenze noma iphule ibhange lakho lokufaneleka. Kuyoba ukuguqulwa endleleni yakho yokucabanga okuyokukhulula ekubeni nzima ngokwakho kanye nemigomo yecala.
Izwi elivela
Ukuthola imisipha kusenhloso yempilo yokuzijabulisa yabesifazane. Inkinga evame ukwenzeka yiziphambeko zokudla ezingasisekeli izinzuzo ezibucayi. Uma isondlo esifanele senziwa, ukwakha imisipha kungaphumelela ngokuphumelelayo kanye nokulahlekelwa amafutha. Ukubuyekezwa okulula kokudla kwakho kwamanje kokudla kuzokwenza ukwazi ukwenza izinguquko ezidingekayo ukuze uthole ithrekhi yokuthuthukiswa kwemisipha ephumelelayo.
> Imithombo:
Umkhandlu waseMelika Wokuzivocavoca, Ukudla Okuncane Okuncane Kuzodla Kanjani Izinhloso Zakho Zokulahleka, 2015
> U-Eric R Helms et al., Izincomo ezisekelwe ebufakazini bokulungiselela ukulungiswa komzimba womzimba: ukudla okunomsoco nokuxhaswa, i- Journal of the International Society of Sports Nutrition , 2014
> I-Metabolism iyashintsha ngokuguquguquka kokuphila okulungile, i- American College of Sports Medicine , kuyi-News, 2011