Ukudla okunomsindo wokuphumelela okuphumelelayo
Ukwakhiwa komzimba okunomdlandla kwemvelo kukhula ekuthandeni futhi kungenakho ucwaningo olwanele lwesayensi. Ngaphandle kolwazi olufanele lwababambiqhaza, basuke belahlekelwa besebenzisa ukuqagela kwangaphambi kokuncintisana. Okubi nakakhulu ukuthembela ekuphenduleni okungalungile okuvela kubalingani nabaqeqeshi.
Ucwaningo lwamuva luye lwabhekana nalolu daba. Abalobi abaningana banikezwe isihloko esithile sobuchwepheshe babo futhi banikeze ukutholakala okusekelwe ebufakazini obusekelwe ezincwadini zesayensi ezihlolwe ngokucophelela. Ithimba linciphisa ububanzi balo mlando ku- "amakholori nama-macronutrients, isikhathi sokudla okunomsoco kanye nemvamisa yokudla , ukwesekwa kokudla , izinkinga zengqondo kanye" nesonto eliphakeme. "
Inkinga eqhubekayo yabamncintiswana abaningi ayinalo ulwazi ngakho balandela uhlelo lokudla okunomsoco nolunye ohlangene. Lokhu kushiya abaningi bezinhlaka zomzimba abangakwazi ukufinyelela imigomo yabo futhi behluleka ngezizathu zokuthi kungani.
Isiqondiso esisekelwe ebufakazini esanda kushicilelwa yi- Journal of the International Society of Sports Nutrition siye saqaphela isigaba esibaluleke kakhulu sokulungiselela umncintiswano: ukudla okunomsoco nokuxhaswa. Indaba efundisa kakhulu futhi ifundeka kahle. Lesi sihloko senza kube lula ukulandisa okuqhamuka ngokudla okunomsoco kanye nezincomo ezicacile ze-macronutrients.
I-Caloric Intake
Ngokuvamile, ukulungiselela umncintiswano kulandela ubuncane bezinhlelo ezimbili zokudla kwezinyanga ezine. Imigomo eyinhloko ishisa amafutha futhi isanda usayizi wesisu ngaphambi kokushaya isiteji.
Umuntu ngamunye uqala ngamaphesenti ahlukene omzimba womzimba nobukhulu bomzimba. Ukukwazi ukulinganisa ngokunembile ama-macronutrients okuqondene nezidingo ezishintshayo zomhlanganyeli ngokusebenzisa inqubo yokuqeqesha kubalulekile. Yilapho kuba yinto ekhohlisayo ngenxa yokuntuleka kocwaningo oluthile lwabalimi bomzimba wemvelo.
Ucwaningo lubonisa ukuthi "kufanele kulindeleke ukuthi ukudla kwe-caloric lapho uqala khona ukulungiswa kuzodingeka kulungiswe ngokuhamba kwesikhathi njengoba umzimba wehle kakhulu futhi ukuguquguquka komzimba kwenzeka." Ukulahlekelwa isisindo ngokushesha kakhulu kungaholela ekulahlekelweni komzimba omzimba (LBM) ) namandla. Yini ekhonjisiwe ngaphezu kokugcina i-LBM ukulahlekelwa kancane kancane kwe-.5kg noma i-1.1lbs ngeviki (cishe ukulahlekelwa kwekhalori okungama-500 ngosuku).
Lesi sibalo sisekelwe kumhlanganyeli we-154lb ku-13% amafutha omzimba futhi angaphezu kuka-15lbs ngaphezulu kwesisindo somncintiswano futhi anikezwe isikhathi sokuthatha isikhathi sezinyanga ezintathu. Lokhu kusho ukuthi umncintiswano ophezu kwesisindo esiphakanyisiwe kanye namafutha omzimba angadinga izindlela zokulahlekelwa kwesisindo ngokushesha futhi ubungozi bokulahlekelwa umzimba omzimba oqinile (LBM).
Isikhathi esanele kufanele sivunyelwe ukulungiselela ukuncintisana. Lokhu kusiza ukuvimbela izinyathelo zokulahlekelwa kwesisindo ezinamandla ezihlobene nokuncipha kwe-LBM. Futhi, ubude besimiso kumele bube yilowo nalowo umncintiswano womzimba womqhudelwano. Izikhathi zokudla okufishane zabahlanganyeli abaqhamukayo uma kuqhathaniswa nalabo abanamaphesenti amafutha aphezulu emzimbeni isibonelo.
Ucwaningo lwezinyanga ezingu-12 lwabesilisa besilisa oluthile luveze ukulahleka kwesisindo esikhulu phakathi kwamaviki amathathu okugcina emncintiswaneni wokuncintisana. Lokhu kwaholela ekulahlekelweni kwesisindo somzimba esiqinile (LBM). Kunconywa ukusebenzisa izindlela zokulahlekelwa kwesisindo kancane kancane ekupheleni kokuncintisana komncintiswano uma kuqhathaniswa nokuqala ukugwema ukulahlekelwa i-LBM.
Amaphrotheni
Izidingo zamaprotheni zibalulekile ekuncintiswaneni futhi zisiza abancintisana ukuba balondoloze ubuningi bomzimbeni wabo (LBM) noma imisipha. Imikhombandlela yokucwaninga ibonisa ukuthi 1.2 kuya ku-2.2g / kg we-bodyweight yanele abadlali abathile. Abanye abakhi bomzimba bangadinga okungaphezulu ngenxa yokuqeqeshwa ngokweqile nezimo zokulahlekelwa kwekhalori.
Izincwadi eziningi zocwaningo zaphawula ukubaluleka kokulinganisela okuhle kwe-nitrogen. Futhi kuboniswe ukuthi ukuzivocavoca ngokweqile kuthinta leyo nto yamakhemikhali. I-nitrogen iyinhlanganisela yamakhemikhali ngokwemvelo eyenzeka emizimbeni yethu, ngokuyinhloko kuma-protini futhi ebalulekile ekuphileni.
Ukufundwa kwe-nitrogen engalungile kuhlotshaniswa nezifo zokuchitha izifo, ukulimala kanye nezikhathi zokuzila ukudla. Ukwenyuka kwamaprotheni kuzokwenza ukuthi umncintiselwano alondoloze ibhalansi enhle ye-nitrogen evumela ukukhula kwemisipha nokulungisa.
"Ukubuyekezwa kwesistimu esanda kushicilelwa nguHelms et al., Emaprotheni ayangena emidlalweni ephikisana nabadlali abaqeqeshiwe, abaphilile ngesikhathi sekhalori kuphakamisa uhla lwe-2.3-3.1 g / kg we-LBM, okungase kube ngokufanelekile ekwakheni umzimba."
Ucwaningo oluningi ngezidingo zamaprotheni nabadlali abaye baqhutshwa. Ucwaningo oluthile olwengeziwe mayelana nokuncintisana-ukulungiselela nokwakhiwa komzimba kuqinisekisiwe ngenxa yezinguquko ezihlukahlukene eziqondene nomdlalo ngamunye.
Ama-carbohydrate
Ama-carbohydrate anike amandla amandla omzimba we-bodybuilders ukuze bafinyelele emsebenzini wabo wokuncintisana. Noma kunjalo, izidingo ze-carb zingahluka kumhlanganyeli ngamunye. Ukudla okungenakwanela kwe-carb kuyodala ukuqeqeshwa kokumelana nokudla lapho ukudla inani elifanele lama- carbohydrate kuzokwenza ngcono ukusebenza.
Ucwaningo lwamuva lubonisa ukudla ama-carbs ngenani le-4-7g / kg wesisindo somzimba futhi kuye ngokuthi isigaba sokuqeqeshwa sizuzisa. Kodwa-ke, kwabuye kwabikwa ukuthi izidumbu ze -concp-prep ze-concp zidinga ukuhlangabezana nezidingo zamaprotheni namafutha. Lokhu kungaphazamisa ikhono labo lokuba ekupheleni kokudla kwe-carb.
Ngokubanzi, lolu lwazi lunikeza ububanzi obuhle ukuqala futhi kuqinisekiswe ukudla okwanele kwe-carbohydrate ngesikhathi sokuncintisana. Njengoba abancintisana befinyelela umgomo wabo wezinyathelo namaphesenti omzimba womzimba, kuphakanyiswa ukuthi kuyindlela ezuzisayo yokugcina ukulahleka kwe-caloric ngokwandisa ama-carbohydrate ngo-25-50g. Lokhu kuzosiza ukugcina imisipha enomzimba nokusebenza kwezemidlalo.
I- carbohydrate engezansi kanye ne-protein ephakeme yokudla inganikeza imiphumela ephumelelayo yokulahlekelwa kwesisindo sabasebenzi bomzimba. Kodwa-ke, ucwaningo lubonisa ukuthi kunomkhawulo we-carb ovimbelayo lapho kunciphisa khona ukunciphisa umncintiswano engozini yokulahleka komzimba (LBM) nokulahlekelwa ukusebenza.
Isiphetho socwaningo: "Kungenzeka ukuthi abancintisana abafinyelela esimweni esihle kakhulu bangathola amaconsi angenakuvinjelwa ekusebenzeni." Abacwaningi abacwaninga amasonto angu-11 wokuncintisana-prep bakhombise ukuthi i-carbs eyengeziwe ngesikhathi sokudla kungavimbela amashintshi ama-hormonal and metabolic anciphisa umzimba omncintiswaneni omncintiswaneni.
Amafutha
Amaprotheni ahlanzekile kanye nama-carbs ayelokhu eyi-macronutrients okuyinhloko okukhathazeka ngamalungu omzimba wokuncintisana uma kuqhathaniswa namafutha. Ukubaluleka kokudla okunamafutha okufanele akukwazi ukuphikiswa njengento ebaluleke kakhulu.
Ukudla okunomsoco okwanele kuhlanganiswe nokulawula ama-hormone concentrations. Ucwaningo lubonisa ukuthi ukudla okunamafutha kunomthelela oqondile emzimbeni omzimba oqinile (LBM) ngesikhathi sesidlo sokudla. Ingxabano ikhona "ngoba amafutha athatha ama-calories angu-20 ukuya ku-30% okwenziwe ukuze akhulise amazinga e-testosterone kumathikithi anamandla."
Amaprotheni anikeziwe nezidingo ze-carbohydrate, olunye ucwaningo lubonisa ukuthi la maphesenti angaba phezulu kakhulu. Okunye ukuhlola kuye kwacaca ukubunjwa komzimba kanye nokulahleka kwekhalori kube yinkinga enkulu ngezinga elincane le-testosterone futhi hhayi ukunciphisa amafutha okudla kuphela.
"Ezifundweni eziqondile zokuncintisana abagijimi abaqeqeshwe ngokweqile ukudlala amaprotheni aphezulu, ukungenelela kwamafutha okugcina ama-carbohydrate amazinga kubonakala sengathi asebenza kahle ekuvimbeleni ukulahleka kwe-LBM kune-carbohydrate engaphansi, izindlela eziphakeme zamafutha."
Kubonakala sengathi izincomo eziphansi ezinamafutha angama-15-20% zingafaneleka uma ama-carbohydrate efanele namaphrotheni agcinwa.
Ucwaningo Olufuna Ukwazi
Izifundo eziningi zesikhathi eside zidinga ukuvuselelwa komzimba nokulungiselela ukuncintisana.
I-muscle dysmorphia (enganelisekile ngomzimba womzimba) nokukhathazeka kokudla kuvamile emzimbeni womzimba kanye nokuqwashisa okuqakathekile kubalulekile ukugwema izinkinga zempilo ezimbi.
Izikhathi ezingavamile noma ukuphela kwemigqa kungaba yinkinga yabakhikazi bomzimba besifazane.
Ukuncintisana komncintiswano ngumdlalo ngamunye futhi umzimba ngamunye uzophendula ngokuhlukile ekusebenzeni kokudla. Nakuba lezi zincomo zinikeziwe, ukuphathwa ngokungahambisani nemikhombandlela yokudla kungadingeka.
Imithombo
I-Journal ye-International Society of Sports Nutrition, izincomo ezisekelwe ebufakazini bokulungiselela umncintiswano wokuncintisana komzimba: ukudla okunomsoco nokuxhaswa, u-Eric R Helms et al., 5/12/14
I-International Journal Yezemidlalo Ukudla, Amaphethini okukhethwa kokudla kwabazimba, uSandoval WM et al., 3/91
I-Journal ye-American Dietetic Association, amaphrofayli ama-metabolic, ukudla, nemikhuba yezempilo yokuncintisana namalungu omzimba wesilisa nabesifazane, uKleiner SM et al., 7/90
Imithi Yezemidlalo Abstract, Ukucubungula kwe-Macronutrient kwezemidlalo yokwakha umzimba, uLambert CP et al., 2004
I-Journal of Training Athletic, Isitatimende Esikhundleni, Isitatimende Esikhundleni Senhlangano Yabaqeqeshi 'National Athletic' Association: Izindlela Zokulahlekelwa Isisindo Sokuphepha Nokusondeza Kwezemidlalo Nokuzivocavoca, 6/11