1 - Kungani abagijimi beqhubeka bephuza ubisi lweShokoleta
Ubisi lwe-ushokoleta weza endaweni yesehlakalo eminyakeni embalwa eyedlule njengesiphuzo sokuphumula sokusebenza. Ucwaningo oluqhubekayo luqhubeka lubonisa ukuthi lusiza ukukhuthaza imisipha yamaprotheni synthesis (ukukhula). Ucwaningo olwengeziwe lukhombisa ubisi lwe-chocolate usungula ukusebenza kwezemidlalo, kugcina ukulinganisa kwamaselula, futhi kugcina umzimba uhlanza amanzi.
Ngezinye izikhathi singagxila emdlalweni wezemidlalo uma kuziwa ekubuyiseleni kwemisipha. Akudingekile ukuthi usebenzise imali eningi ngeziphuzo zokwakha izicubu ze-'turbocharged'. Ubisi lwe-chocolate usitha okumnandi futhi ngokusho kocwaningo olususelwa ebufakazini lungcono emva kokusebenza kunokuphuza okwenziwe i-carbohydrate.
Akukho okufisa noma okubizayo okudingekayo emva kokuzivocavoca kwakho ukugcina ubuhlungu obukhulu. Kungakhathaliseki ukuthi ukukhuthazela ukugijima, ukubhukuda, ukuhamba ngebhayisikili noma ukuqeqeshwa kwesisindo, ukudla okunempilo kubalulekile ekusebenzeni okuhle kanye nemiphumela. Akumangalisi ukuthi abagijimi basakakha umzimba ongcono ngobisi lwe-tsokoloni futhi nawe ungayenza. Ake sibheke izinzuzo zobisi ushokoledi ngaphambi nangemva kokuqeqesha:
2 - Iphefumula Umzimba Wakho
Ukusebenza ngaphandle kudinga ukudla kwekhwalithi ye-quality. Ubisi lwe-Chocolate uqukethe inhlanganisela enhle kakhulu yamaprotheni nama-carbohydrate. Ibuye inikeze ngamanzi kanye ne-electrolytes ukugcina umzimba uhlanzekile futhi kubhalansi lwamaselula.
Izifundo zibonise ukudla ama-carbs enempilo kanye namaprotheni ngobusuku bobusuku ngokuvuselela imisipha kanye nokusebenza kosuku olulandelayo. Imithi neSayensi Yezemidlalo Nokuzivocavoca kwafuna ukuhlola le mbono nge ubisi lwe-tshocolate.
Ucwaningo lwaluqhutshwa ukufakazela ukuphuza ubisi lwe- tsokolate ebusuku ubulungiselele abadlali bezokuncintisana. Abagijimi abayisishiyagalombili bokukhuthazela besifazane, abaneminyaka engama-31 kuya ku-34 babambe iqhaza ekufundeni okuyizimpumputhe ezimbili futhi banikeze ubisi lwe-tsokolate noma ukunambitheka okufaniswe endaweni ye-placebo engu-30 ngaphambi kokulala.
Ngakusasa ekuseni, laba besifazane banikezwa ngamanzi kuphela futhi ngamunye bagijima ngamakhilomitha angu-10 noma 6.2 ngamakhilomitha esitokisini. Abahlanganyeli abaphuza ubisi lwe-tsokoloni ngaphambi kombhede babe nesikhathi esilingwa ngokushesha kunalabo abadla i-placebo.
Ukupheka ubisi lwe-chocolate kungasiza ekuhlanganiseni kokubili izidingo ze- hydration kanye nezondlo zabadlali ngaphambi komncintiswano ekuseni.
3 - Kuthuthukisa ukusebenza kwezemidlalo
Ukubeka konke okusemandleni ekuzivocavoca kungaba nomuzwa onzima ngaphandle kokubuyisela i-glycogen (ushukela) wethu. Singakwazi ukushaya udonga futhi singafuni ukuqhubeka lapho ithangi lethu lokudla okunomsoco lingenalutho. Ubisi lwe-chocolate uboniswa ukuthi kuyindlela ephumelelayo yokubuyisela amazinga wethu we-glycogen (amandla) ngesikhathi sokusebenza okuphelele.
Ucwaningo olwethulwa engqungqutheleni yonyaka we- American College of Sports Medicine luhlola ubisi lwe-tshokoleti ukuze lusebenze ngezemidlalo. Ucwaningo lwaluqhutshwa kwabashayeli abahamba phambili abasebenzela ukukhathala kodwa kwakudingeka baphinde baphinde benze ngalolo suku. Abacwaningi abakhethe ukubonisa ubisi lwe-chocolate bazonikeza amandla ngokushesha abagijimi abaqhuba izilinganiso eziningana zokubhukuda.
Ababambe iqhaza babebandakanya abesilisa abayisithupha abadobi be- National Collegiate Athletic Association (NCAA) abasebenzela ukukhathala kwe-glycogen. La madoda anikezwa ubisi lwe-chocolate, isiphuzo sezemidlalo se-carbohydrate noma isiphuzo se- calorie-free ngokushesha ngemuva kokuhamba kwabo okubhukuda namahora amabili emva kokusebenza. Ababhukudi baqedile ukuhlolwa kokusebenza kokudoba okuhlukahlukene emva kokubuyiswa. Ukuhlola kwaphindwa ngamasonto amathathu alandelanayo ukuze kutholakale ulwazi olunembile.
Abagibeli abaphuza ubisi lwe-tsokolate babedlula imizuzu engu-2.1 embukisweni we-200-jard uma kuqhathaniswa nalabo abadla isiphuzo sezemidlalo kanye nesiphuzo esingenakhalori. Baphinde bagcwalise i-sprint engama-75 ngesivinini ngamasekhondi angu -5. Imiphumela eqondile ibonisa izithasiselo zokudla okunomsoco njengobisi lwe-ushokolethi yenza ngcono ukusebenza kwezemidlalo.
4 - Ukwakha isisulu
Ukusebenza kanzima kuqeda imisipha yethu. Ukudla okunempilo kanye namaprotheni ekudleni kubalulekile ukulungisa nokuvuselela umonakalo. Ingabe wayazi ubisi lwe-tshokolethi une-8 amagremu we-high-quality protein nge-8-ounce ekhonzayo? I- Academy of Nutrition and Dietetics yakamuva ibike, "ngenxa ye-carbohydrate yayo enomqondo nokuqukethwe kwamaprotheni, ubisi lwe-chocolate ngempela uyisizo sokuthola usizo."
Ucwaningo olubikwe ku- Official Journal of the American College of Sports Medicine luhlolisise ukuguqulwa kwamaprotheni wonke (WBPTO) emidlalweni yokukhuthazela ngemva kokuphuza ubisi lwe-chocolate we-fat-free. Ukubuyiswa kwamaprotheni omzimba wonke kuhlanganisa kokubili imisipha yamaprotheni synthesis (ukukhula kwemisipha) kanye nokwehla kwamaprotheni. Ucwaningo lwamaviki amabili luhlanganisa nabagijimi abangu-6 abaqeqeshiwe ngokulinganisela eminyakeni yabo yokuqala.
La madoda ayadingeka ukuba agijimise imizuzu engu-45 ngesivinini esheshayo. Abahlanganyeli banikezwa ama-ounces angu-16 we-ushokoledi noma i-placebo yemarbohydrate elinganayo. Ama-sampuli namaphilisi okuphefumula aqoqwe kumgijimi ngamunye ngesikhathi sokuvuselela amahora amathathu ngezinsuku ezingu-7 no-14. Abacwaningi babefuna okuqukethwe kwe-leucine, i-amino acid kanye nesakhiwo sokwakha amaprotheni ngaphakathi kwamasampuli.
Ngesikhathi sokuphumula, amadoda aphuza ubisi lwe-tsokoloni wabonisa uketshezi olukhulu lwe-leucine okwenyuka ukukhula kwemisipha. Baphinde babonise ukulahlwa kwe-leucine okushicilelo encane okusho ukuwohloka komzimba okungaphansi. Iziphetho zocwaningo lubonisa ubisi lwe-tshokoleti njengesizo esingcono sokuthutha emva kokusebenza komzimba ngenxa yesiphuzo sokuphumula kwe-carbohydrates.
5 - Yini eyenza i-Chocolate Milk ephakeme?
Ake sibhekane nakho, ubisi lwe-chocolate usuke buhle kakhulu. Yini eyenza kube isiphuzo esiphezulu sokuphuza futhi ngaphansi kwezifundo zocwaningo eziqhubekayo yizithako:
Iprotheni ephakeme kakhulu:
Ubisi lwe-ushokolethi uqukethe cishe ama-8 amagremu we-high-quality protein nge-8-oz ekhonzayo. Amaprotheni asekelwe ngobisi aphezulu e-leucine, enye ye-Primary Branched Chain Amino Acids (i-BCAAs) ehlotshaniswa ne-muscle protein synthesis (ukukhula).
I-carbohydrate amaprotheni isilinganiso:
Ubisi lwe-ushokoleta unesilinganiso se-3 kuya ku-1 se-carbohydrate-protein. Ukuhlola kubonisa ukuthi inhlanganisela enhle yindlela ephumelelayo yokubuyisela amazinga we-glycogen (amandla) ngemva kokusebenza okuphelele.
Amafutha kanye nama-electrolyte:
Ubisi lwe-Chocolate uqukethe i-electrolyte potassium ne-sodium. Ukulinganisela kwe-electrolyte kubalulekile ekuziphatheni kahle. Ukushaywa phansi ngesikhathi sokusebenza kanzima kunciphisa uketshezi lwethu kanye nama-electrolytes. Ubisi lwe-chocolate uhlinzeka lezi zinto ezibalulekile kanye nama-fluids agcina umzimba ulinganise futhi uhlelwe kahle.
Micronutrients Essential:
Ubisi lwe-tsokoloni ngumthombo omuhle we- calcium , i-phosphorus, ne-magnesium. Iqukethe namavithamini A, B12 noD. Lezi zakhi ezibalulekile zibangela amathambo aqinile, amandla ethuthukile, amasosha omzimba aphilile, nombono othuthukisiwe.
Imithombo:
Umbhalo we-International Society of Sports Nutrition, Imiphumela ye-ushokoledi yobisi ekusetshenzisweni kwemisipha elandela ukuqeqeshwa kwebhola: isifundo esiphambene naso, uStephanie F Gilson et al., 5/18/10
I-American College of Sports Medicine ku-Izindaba, Ubisi Lomshokolethi Kungasiza Ukulungisa Imisipha, Buyisela iGlycogen Ngemva Kokuzivocavoca, ngo-2016
Imithi neSayensi Yezemidlalo Nokuzivocavoca, Ubisi lwe-Chocolate kanye nokukhuthazela ukuvuselelwa kokuvivinya umzimba: amaprotheni balance, glycogen, nokusebenza, i-Lunn WR et al., 4/12
I-Academy of Nutrition and Dietetics, Indlela Yokuphuza Ukuqeqeshwa Kwakho, Eleese Cunningham, RDN, 3/16
Umhlangano Wonyaka we-American College of Sports, Ukuzivocavoca yiMithi, Abstract, Ukunakekelwa kokuNakekelwa kokuPhuthukiswa kokuPhepha kuHlelo Lokusebenza lokuShukutha kulandela ukuGlycogen UkuSusa Ukuzivocavoca, uJoel M. Stager, FACSM et al., 5/14
Imithi neSayensi Yezemidlalo Nokuzivocavoca, Isimo Sokuthuthwa Kwekusasa Nokusebenza Kokusebenza Kwabesifazane Abesifazane Abalandelayo Ukusebenzisa Ubusuku Bokudla KwamaKhotho, uMiller, u-Elizabeth A et al., 5/28/15
Imithi neSayensi Yezemidlalo Nokuzivocavoca, Imiphumela Ye-Milk Ukusetshenziswa KwamaLeucine Kinetics Phakathi Nokubuyiselwa Okuvela Ekukhuthazeleni Ukuzivocavoca, Colletto, Megan et al., 6/10
Umkhandlu wezobisi waseCalifornia, Ukudla okunempilo kwenza kube lula, Ubisi lweSokotokisi, Ubisi Bokushokolethi Okuhle Kuwe