Ingabe Uyadla Umzimba?
Ukudla okufanele ukukhula kwemisipha kubalulekile. Ngeshwa, kunezinto ezimbalwa ezivame ukungaqondi kahle kule nqubo. Ukudala incazelo ye-muscle kuwumsebenzi onzima futhi kudinga ukudla okunempilo okuhle kakhulu kwezemidlalo ukwenza kwenzeke. Ukugwema amaphutha avamile kuzokuvumela ukuba uhlakulele uhlelo olufanele lokudla futhi uzuze lezo zinzuzo ezibucayi.
Inkinga
Ukudla ngokudla : Ukudliwa cishe kuyiphutha elibi kakhulu okwenziwe lapho uzama ukwakha ubuhlungu obukhulu (imisipha). Eqinisweni, umzimba uzodinga imithombo yamandla ukuba idle lapho ama-calorie evinjelwe. Ukuqagela ukuthi yini, izicubu zomzimba zibonakala njengamafutha emzimbeni futhi zizohlinzeka amandla uma amakholori ephansi. Uma ungadli okwanele ukuze ugcine imisipha yakho, awukwazi ukukhula ubukhulu obukhulu. Ngaphezu kwalokho, imodi yokulamba indlala izokwandisa izitolo zamafutha futhi ikushiye uzibuze ukuthi kwenzekani.
Ukungadli amaprotheni anele : Amaphrotheni yi-macronutrient ebalulekile edingekayo ekukhuleni kwemisipha nokulungisa. Ukungadli ngokwanele kungashiya isisindo esibucayi (imisipha) ekhamuluka ukunakwa.
Ukuvimbela ama-carbs : I- carbohydrate yi-macronutrients ebalulekile nomthombo wakho wamandla oyinhloko. I-Carbs inikeza amandla adingekayo kulabo abasebenza ngokuzikhandla futhi iphinda igcwalise imisipha ye-glycogen (izitolo zamandla). Ukuthatha ama-carbs ngaphandle kokudla kwakho kwansuku zonke kuzonciphisa ukusebenza kwakho kwezemidlalo futhi ushiye imisipha yakho iphikisana nezakhi.
Ukungadli amafutha : Amafutha anempilo asiza ukuthuthukisa umzimba futhi alawulwe umsebenzi we-hormone. Ukugcina amafutha enempilo kusuka ekudlaleni kwakho kungabamba umzimba wakho wokusebenza okuphakeme futhi kunciphise umsebenzi wokukhulisa imisipha nokulahlekelwa amafutha. Izwi elidala elithi 'ukudla amafutha lenza ukhuluphele' liyinganekwane futhi nakanjani akungumngane wezincazelo ezithuthukisiwe zomzimba.
Isixazululo
Gwema ukudla futhi udle imisipha. Umzimba wakho udinga ukudla okunempilo ukusebenza kahle. Izidingo zomzimba zohlelo oluthile lokuzivocavoca zizodinga amakholori amaningi. Lesi akusona isikhathi sokucabangela ukudla okushiya imisipha yakho iphaneli kanye ne-energy tanked. Ukudla njengenyoni nokulandela ukudla kwefayili ngeke kuhlakulele incazelo yemisipha oyifisayo. Ukuzuza okuncane okumanzi kudinga ukuthi udle izinhlobo eziningi ze-macronutrients. Ukuze uzuze umzimba womzimba, kuzodingeka ukuthi udle amaprotheni aphilile, ama-carbs enempilo, amafutha amahle, uphuze amanzi amaningi kulo lonke usuku. I-American Council on Exercise (ACE) ibonisa ukuthi ukudla okuncane kakhulu kudla umzimba (kudla kude) uma ugcina amafutha.
Yidla amaprotheni ukusekela ubuhlungu bemisipha yakho. Amaprotheni ayenziwe ngamamino acid asebenza ngokusebenza kwamaselula kanye nokukhanda kwemisipha. Ama-amino acids adingeka ukuba atholakale ekusetshenzisweni kwamandla emisipha (amandla) kanye ne-anabolism eqhubekayo (ukukhula komzimba). Kuyoba inani elanele lamaprotheni ekutheni ugcine umzimba wakho ngokulinganisela okuhle kwe- amino acid ukwakha imisipha . Ukuncipha kwe-balance kuzosho ukuwohloka kwezicubu zomzimba. I-American College of Sports Medicine iphakamisa uhla olujwayelekile lwe-10 kuya kwezingama-35% kokudla kwakho kwekhalori okuvela kumaprotheni anqunywe ngabanye.
Yidla ama-carbs ukuze unikeze ukusebenza komzimba we-muscle futhi ugcine amazinga ashukela egazi ngisho nosuku lonke. Ukusebenzisa i-carbohydrate yekhwalithi enjengama-veggies, izithelo, kanye nezinhlamvu ezingxenyeni ezifanele kubalulekile ekukhuleni kwemisipha nokunciphisa amafutha. I-carbs enempilo inikeza amandla angcono kakhulu ekusebenzeni kanzima kanye nemisipha ecacile kahle. Kukhona umehluko phakathi kwama-carbohydrate amahle nokubi kanye nama-carbants alense kakhulu. Izidingo ze-Carbohydrate (CHO) zizohluka ngokuvumelana nezidingo zokusebenza. Unomsebenzi obaluleke kakhulu wokubuyisela imisipha ye-muscle glycogen (ifomu elondolozwe amandla) emva kokusebenza okuqeda amandla.
Yidla amafutha enempilo ukusiza umsebenzi wama-hormonal, ikakhulukazi i-testosterone ye-muscle ekhulayo. Uyazi ukuthi amafutha anika amaphesenti angu-70 emandla akho ekuphumuleni? Futhi, amavithamini ama-A-D, E, no-K abalulekile aqhathaniswa nokudla amafutha enempilo . Amafutha anomsebenzi obalulekile we-padding nokuvikela izitho zakho ezibalulekile. Umzimba wakho umane awugijimi kahle ngaphandle kokudla okunomsoco okwanele. Ngokufanayo nokudla ama-carbs, ukudla amafutha amaningi kudingeke ukuba uhlangabezane nezidingo zomzimba zokusebenza okukhulu. Ukudla amafutha enempilo ngesabelo esifanele akukwenzi ukuthi ukhuluphele futhi kubalulekile ukuthi umzimba udinge ukwakha imisipha ehlanzekile.
Ukudla Okuhle Kokukhula Kwemisipha
Ukudla izinhlobo ezihlukahlukene zokudla okunomsoco-okunamandla okuvela kuma-protein, ama-carbohydrate, namafutha kuboniswe ukuthi kuphumelela ukukhula kahle kwemisipha. Ukudla okuncane okumanzi kudayiswa kakhulu futhi kuthiwa kukhulisa isakhiwo semisipha. Ingabe konke lokhu kungumuthi? Ingabe kukhona ukudla okukhethekile okumelwe kulandelwe ekwakheni imisipha?
Ngokusho kukaKelly Pritchett, i-PhD, i-RD, i-CSSD, iNational Media Spokesperson ye-Academy of Nutrition and Dietetics, ukudla okukhethekile akukhuthazwa. Esikhundleni salokho, ubonisa ukuthi uhlose ukufeza umgomo wokukhulisa amaprotheni ukungenisa nokutholakala. Lokhu kusho ukudla okudliwayo okuyizinhlelo eziphezulu ze-protini ezizuzisa ukulungisa imisipha, kanye nokuhlanganisa okuhlanganisa:
- Inyama enomzimba
- Izinhlanzi nezinkukhu
- Amaqanda kanye nobisi
I-Pritchett iphinde iphakamise amaprotheni isikhathi sokukhula komzimba. Ukhombisa ukuthi amaprotheni ukulinganisa kuboniswe ukuthi kubalulekile ekuthuthukiseni i-MPS (ikakhulukazi esikhathini esingamahora angu-24 kulandela ukuvivinya umzimba). Kodwa-ke, izifundo zesikhathi eside zifanelekile ukuthola ukuthi lokhu kuhumusha kanjani isikhathi (ie uma othile enza lokhu okungapheli). Ukuze ufunde kabanzi, umthamo omkhulu ungachazwa ngisho nangaphezulu ku-0.3g amaprotheni / isisindo somzimba wegciwane uma umuntu efuna ukwandisa ukudla kwawo kwamaprotheni.
Ukudla okuphezulu ku-amino acid leucine nakho kubalulekile ekwakheni imisipha kusho u-Pritchett. Ngokwezifundo eziningi, i-leucine iphakanyisiwe ukusheshisa i-MPS (noma ijubane inqubo).
Uhlu olulandelayo luhlanganisa ukudla okune-leucine okuzuzisa kakhulu:
- I-steak epholile
- AmaSoybe
- I-tofu eqinile
- Ushizi
- Inkukhu kanye nengulube
- Izinhlanzi nezilwane zasolwandle
- Ubhontshisi
- Amantongomane nembewu
> Imithombo:
> I-American College of Sports Medicine, i- Protein Intake ye-Optimum Muscle Maintenance , 2015
> Umkhandlu waseMelika Wokuzivocavoca, Ukudla Okuncane Okuncane Okuzodla I-Fat-Ukulahlekelwa Imigomo Yakho, 2015
> U-Eric R Helms et al., Izincomo ezisekelwe ebufakazini bokulungiselela ukulungiswa komzimba emzimbeni: ukudla okunomsoco nokuxhaswa, i-Journal of the International Society Society of Sports Nutrition, 2014