Hlelela Kulungile Ukuthola Imiphumela Yokugcina
Usenze isinqumo sokuthola isimo, ukulahlekelwa isisindo nokunciphisa amafutha omzimba . Ukuthola okufanelekile nokugxila kuyimigomo emikhulu kodwa ukusebenzisa izindlela ezifanele kuyoba okubalulekile empumelelweni yakho. Ukusebenzisa uhlelo lokuzivocavoca komngani wakho noma ukudla okusha okufakiwe kungase kuzwakale kuhle kepha lokho okusebenzayo akuyona into engcono kakhulu kunomunye.
Isinyathelo esilandelayo sokufeza imigomo yakho yokuzikhandla ukwazi ukuthi ungayenza kanjani indlela efanele. Lokhu kuzosho ukucwaninga ukudla okusekelwe ebufakazini obuboniswe ukusebenza ngempela. Amamagazini namasayithi e-intanethi angathembeki awasho njalo amaqiniso aphelele mayelana nokuqina nokudla. Kuzodingeka ukuthi usondele ekutholeni ukulingana ngendlela efanele futhi ngolwazi olufanele ukuze ufinyelele imigomo yakho.
Iningi lokuzivocavoca (DIY) lokudla kanye nezinhlelo zokuzikhandla akukhuthazwa kwabasha noma ngisho nabantu abadala abakhuthele. Kungaba isilingo ukusebenzisa i-fad yokudla entsha esithembisa umzimba ofanele ngenyanga, kodwa izithembiso ezingenalutho zilingana nemiphumela yokudumazeka. Uma kuziwa emigomweni yakho yezempilo nempilo, kubalulekile ukulungiswa ngamathuluzi afanele angakuncika ekugcineni futhi anikeze imiphumela ehlala njalo.
Kungani Ukuvimbela Amakolori Angasebenza Kuwe
Abaningi benu bakholelwa ukuthi ukusika ama-calorie emuva kuyindlela engcono kakhulu yokulahlekelwa isisindo nokunciphisa amafutha omzimba. Izidlo zokulungisa okusheshayo zime ngemuva kwalokhu mbono kodwa ucwaningo lubonisa ukunciphisa uketshezi lungase lusebenze ngokumelene nawe.
Akukho lutho olukhona ekudleni okuphansi kakhulu kwekhalori, iphilisi noma i-powder eyenza umzimba onempilo. Ukuthola okuncike kudinga ushintsho olunempilo lokuphila. Lokhu kuhlanganisa ukudla okunempilo okuqhubekayo nokuzivocavoca ukuze ufinyelele imigomo yakho.
I-American Council on Exercise ithe ukuvinjelwa kwekhalori kungabangela ukugcina amafutha . Lapho ama-kilojoule eqhubeka ehliswa, umzimba uqala ukuqubuzana nezicubu ezinomzimba kanye nobuhlungu bomzimba. Eminye imiphumela emibi ingafaka ukukhathala, isizungu, ukuqothulwa, ukucasuka kwesisu kanye nezinga eliphezulu le-cholesterol.
Ukuze uncike ngendlela efanele, udla ngokufanele hhayi okungenani kancane ifilosofi engcono. Ukudla okunempilo, ikakhulukazi izitshalo ziphansi khalori kodwa ziphezulu ezakhiweni ezisivumela ukuba sidle okungaphezulu kokudla kwethu kwansuku zonke.
Uma sidla izinhlobo eziphilayo ze-macronutrients (amaprotheni, ama-carbohydrate, amafutha), sikwazi ukukhipha ngaphandle kokuphazamisa imisebenzi efanele yomzimba. Ukudla okufanelekile kwe-caloric kugcina umzimba wethu , kusenza silahlekelwe amafutha futhi sikhulise umfutho we-muscle.
Ngokusho kwe-American College of Sports Medicine, abesifazane kufanele badle amakholori angaphansi kuka-1200 ngosuku kanye nendoda engaphansi kwama-calories angu-1800. Uma umuntu ehlanganyela ekuzivocavoca umzimba okuvamile, izindinganiso ze-caloric ziyokhula ukuze zihlangabezane nezidingo zomzimba ezandayo.
I-Takeaway : shiya kude nokudla okuphansi kakhulu kwekhalori, udle impilo, udle izinjongo ezingokoqobo, futhi udle ukusebenza kwezemidlalo . Le nhlanganisela izothuthukisa ukuthola ukulingana nokuncika ngenkathi ukwazi ukugcina impilo enhle.
Faka isicelo sokudla okusebenzayo
Ukudla okunomsoco kunendima enkulu ekufezeni umzimba onamafutha omzimba. Ngaphandle kokudla okufanele ukudla ukusekela ukukhula kwamasipha, cishe uzodumazeka futhi ucasuke. Abantu abakhuthele nabagijimi babheka ukudla okunempilo okunomsoco njengokuthuthukisa ekusebenzeni kwabo nasekubunjweni komzimba.
Uma usebenzisa ukudla okunempilo kusukela ekuqaleni uzoba nesiphephelo kulabo abafisa ukuthi bazofaka ucwaningo. Ukuzivocavoca wedwa kuyasiza kodwa kuyoba ukungezwa kokudla okunempilo okwenza umehluko endleleni umzimba wethu ubheka ngayo. Ufuna ukushintsha umzimba wakho? Kuzoshintsha lokho okudla nsuku zonke.
Abantu abaningi abakhuthele nabagijimi basebenzise isulelo sokulinganisela sama-80/20. Lolu hlobo lwepulani lubonisa amaphesenti angu-80 wempilo yethu yokuphumelela emzimbeni evela ekutheni ukudla okunempilo kanye namaphesenti angu-20 asele kusukela ekuzivocavoca.
Singabheka futhi isilinganiso se-80/20 ngokwemigomo eqinile yokudla okunomsoco. Lokhu kusho ukuthi amaphesenti angama-80 esikudlayo avela kokudla okunempilo okunempilo, ikakhulu izitshalo. Amaphesenti angu-20 asele avumela ukuthi lezo zingane ezincane ziyingxenye yokudla okunomsoco.
Noma ngabe yikuphi, ukusebenzisa ukudla okunempilo okusebenza kuyoba kubalulekile ekunciphiseni umzimba, ukunciphisa amafutha omzimba nokuthola imisipha.
I-Takeaway : sebenzisa uhlelo lokudla okunempilo ukusekela ukukhula kwemisipha, ukugcina imetabolism enempilo nokukhuthaza ukushisa kwamafutha.
Ulwazi lweBhonasi nokudla kwesampula : lungisa uhlelo lokudla okunempilo kanye nokudla okulula ukufeza imigomo yakho.
- Isidlo sasekuseni seMandla singabandakanya umthombo wamaprotheni onempilo njengamaqanda amaqanda ahlambulukile, ucezu lwesinkwa esiluhlaza, kanye ne-avocado elinezinhlamvu ezingu-1/4. (amaprotheni aphilile, ama-carbohydrate aphezulu aphilile, amafutha enempilo)
- I-Snack ingabandakanya i-apula elicwengekile nge-isipuni esisodwa sebhokisi le-peanut yemvelo noma enye ibhotela le nut. (ama-carbohydrate alula namafutha anempilo)
- Ukudla kungabandakanya isifuba sezinkukhu esingenalo isikhumba se-4oz eceleni kohlobo lwezinkukhu eziluhlaza. (amaprotheni ahlanzekile, ama-carbohydrate anezintambo)
- Inyoka ingafaka 1/2 indebe encane ye-cottage shizi kanye ne-1/4 indebe ye-ananas. (amaprotheni, ama-carbohydrate aphilile aphilile)
- Ukudla okudliwayo kungabandakanya i-salmon eline-4oz, ama-potato aphekwe yi-1/2, kanye nesaladi eluhlaza okwesibhakabhaka (isipinashi, i-kale, i-chard) egcwele uviniga wase-balsamic (amaprotheni, ama-carbs enempilo, ama-carbs ane-fibrous, amafutha anempilo)
Gxila kwi-Muscle Gain and Los Notight Weight Loss
Ukuthembela ngendlela efanele kuqinisekisa ukuthi sikwazi ukunciphisa amafutha omzimba ngenkathi sithola imisipha. Lesi akusona isikhathi sokuvimbela izakhi ezibalulekile ezidingekayo ukusekela ukusebenza komzimba. Ukwakhiwa kwemisipha kuwumsebenzi onzima futhi kudinga ukudla okunempilo okuhle kakhulu kwezemidlalo . I-muscle iyisishukela esisebenzayo esisebenza kahle kakhulu esidinga zonke ama-macronutrients, ikakhulukazi amaprotheni.
Uma ukugxila kwethu kushintshela ekutheni ukudla okunempilo kube yithuluzi elinamandla lokufeza imigomo yethu, sizithokozisa ngokuzidela. Umgomo uwukuba uncike futhi unesisindo futhi lokhu akunakwenzeka ngaphandle kokudla okwanele.
Ukugwema amaphutha okudla okujwayelekile okuvimbela ama-carbohydrate namafutha azosebenza ngokuthanda kwakho. I-Carbs iyona mthombo omkhulu wamandla omzimba namafutha enempilo avuselela umzimba wethu futhi asize agcine umsebenzi we-hormone. Ukwengeza, ukudla amaprotheni okwanele kubalulekile ekukhuleni kwemisipha nokulungisa.
I-Takeaway : sebenzisa i-ad edla kahle ifilosofi encane yokugqugquzela ukulahlekelwa kwamafutha nokukhula kwemisipha. Ukusebenzisa ibhalansi enempilo ye-carbs enempilo, amafutha namaprotheni kuzokusiza ukuba ufinyelele imigomo yakho yokufaneleka.
Ukuzivocavoca ukwakha i-Muscle Definition
Ukusebenzisa uhlelo oluqhubekayo lokuzivocavoca kubalulekile ekwakheni isisindo esibucayi (imisipha) futhi sifinyelele imigomo yakho . Ngokusho kwe-American College of Sports Medicine , ukuqeqeshwa ukumelana kuyisici esibalulekile esimisweni somzimba omdala. Kufanele kube yinselele ngokwanele ukuthuthukisa amandla emisipha nokukhuthazela ngenkathi ukwandisa usayizi wesisindo.
Kuzodingeka ukhethe uhlelo olufanele lokuvivinya wena. Vumela ukuba uqale futhi ujabulele inqubo yokufunda ukuthi inselele kanjani umzimba wakho ngokomzimba. Abantu asebevele bekhulile nabagijimi kufanele baqhubekele phambili ngezinhlelo eziqhubekayo zokudala ukudideka kwemisipha nokunciphisa amapulatifomu okuzivocavoca.
I-Takeaway : faka ukuqeqeshwa kokuncipha kwesisindo njengengxenye ebalulekile yokuzivocavoca kwakho. Vumela ukuba uqale futhi uqhubeke nenqubo yokusebenza yokuqhubekayo eqhubekayo.
Imithombo:
> I-ACSM Fit Society® Ikhasi, Ukushicilelwa Kwama-quarter of the American College of Sports Medicine, Ukudliwa Kwama-Awry Awry: Lapho Ukudla Kubi , 2010, pg. 5
I-American College yokuzivocavoca, i-Fit Life, Ukudla okuncane kakhulu kuzodla kanjani izinhloso zakho zokulahlekelwa yi-Fat, 9/8/15