Izindleko zokudliwa phansi kwabesifazane abakhubazekile
Ucwaningo lwezokwelapha luvame ukuhlola ukulahlekelwa kwesisindo esizungeze isifo sofuba. Yiqiniso, lolu hlobo locwaningo luyadingeka olunikezwa ukuthi amaphesenti angu-30 aseMelika akhathele ngokwezempilo. Kodwa kuthiwani ngabesifazane abakhuthele abayisisindo esivamile esihilelekile ekuziphatheni nasekuqiniseni umzimba? Ukuthola ulwazi olunokwethenjelwa kwabesifazane abafisa ukwehlisa isisindo ngenjongo yokuncintisana kuyinkinga enzima.
Ngokwezibuyekezo zengcweti, izifundo zishoda futhi lokho okukhona kunakho konke okushiwo yizinga elibi lekhwalithi.
Abesifazane abanesisindo esivamile abadlali banomuzwa wokuthi impikiswano yezempilo yokudambisa phansi kuyindaba ebalulekile njengoba kufanelekile ngokucwaninga ngemitholampilo. Bafuna ukwazi ukuthi kwenzekani emzimbeni wabo ngokulahlekelwa kwesisindo esikhulu kanye namafutha omzimba aphansi. Ingabe iphephile? Imibuzo eminingi nokukhathazeka kwalaba besifazane kushiywe kungaphenduliwe kuze kube manje.
Abacwaningi bathathe isikhathi sokuhlola imiphumela yokulahlekelwa isisindo esinzima emncintiswaneni abasebenza ngokuzikhandla wesifazane. Bakha ngokuqondile izinguquko ekubunjweni komzimba kanye nomsebenzi we-hormone esikhathini esingaphansi kokudliwa kwezinyanga ezintathu kuya kwezine.
Ucwaningo
Ukuqashwa kwalolu cwaningo kwakuncane kwabesifazane abancane abanempilo engama-50 ababeyi-International Federation of Bodybuilding and Fitness (IFBB) abancintisana nabo emzimbeni. Amavolontiya ahlukaniswe ngamaqembu amabili abesifazane abangu-27 abadayisi kanye nabahlanganyeli abangu-23 abalawulayo.
Isikhathi socwaningo sasihlehlisiwe kulezi zigaba ezilandelayo zokulungiswa komncintiswano :
- Ukunciphisa phansi noma ukusika isigaba (cishe amasonto angu-20): Iqembu lokudlisa liye lahleka ama-calories ngamaphesenti angu-30 kanye nokuvivinya umzimba. Iqembu lokulawula lagcinwa kokubili ukudla okunezakhi kanye nokuzivocavoca.
- Isigaba sokuvuselela (cishe amasonto angu-19): Iqembu lokudlisa likhuphule ama-calories kumazinga okuqala asekuqaleni. Iqembu lokulawula lagcinwa kokubili ukudla okunezakhi kanye nokuzivocavoca.
Bonke abesifazane babe nomsebenzi omkhulu webhu kanye nomzimba womtholampilo uqala ngaphambi kokuqeda isifundo. Ukuhlolwa kokuhlolwa kokufaneleka kufaka phakathi ukukhipha i-DXA, ukuguguleka kwemvelo, izicathulo zomzimba, ukucindezelwa kwegazi, nezilinganiso zamandla emisipha.
Abancintisana babenomlando oqinile wokuqeqesha futhi baqeqeshwe nezinhlelo zabo ngesikhathi sokucwaninga. Abahlanganyeli beqembu labadlayo balandela ukusetshenziselwa umsebenzi wokuhlukanisa ngokuvamile okusetshenziselwa izici zomzimba. Imizila yokuhlukanisa igxila emaqenjini ama-single muscle ngehora lokuzivocavoca. Izifundo zokuqeqesha zahlala phakathi kwamaminithi angu-40 no-90. Abahlanganyeli nabo bazama ukwenza imizila njengengxenye yokuqeqeshwa kwabo.
Ukuqeqeshwa kwe-Aerobic kuqukethe ukuqeqeshwa kwezinga eliphezulu (HIIT) noma okuphansi kuya kokuphakathi okugijima / okuhambayo. Imizila ye-HIIT yahlala cishe amaminithi angu-20 futhi i-aerobics esezingeni eliphezulu kakhulu imizuzu engama-30 kuya kwangu-60. Bonke abahlanganyeli bahlukana nokuzivocavoca kwe-HIIT ngesikhathi seviki lomncintiswano futhi basebenzisa kuphela ukuvivinya umzimba okuphansi. Iningi lalaba besifazane bakhetha ukuqeqeshwa kwe- cardio nokumelana nokuhlukunyezwa ngakho baqedela ukusebenza kokubili okuhlukene nsuku zonke.
Ukudla kwansuku zonke okwenziwe eqenjini lokulawula kwahlala okufanayo ngenkathi i-dieters inciphisa inani lokudla elilodwa lama-caloric ngamaphesenti angaba ngu-30. Ukunciphisa okukhulu kunesimo se-carbohydrates yeqembu lokudla. Ngaphambi kokunciphisa phansi, abahlanganyeli bokudla badla cishe amagremu angu-215 we-carbs nsuku zonke futhi banciphise ama-126 amagremu nsuku zonke. Leli nani lakhuphuka kancane ngaphezu kwesisekelo (229g nsuku zonke) phakathi nesonto lokuncintisana ngomzamo wokugcwalisa izitolo ze-glycogen ze-muscle. Ukwengeza ama-carbs emuva ekudleni kunika izicubu zesikhumba ukubukeka okugcwele njengoba amanzi ebuyiselwa emathisheni afudumele.
Ukudla kwamaprotheni kwakungaba ngu-185 amagremu ngosuku futhi amafutha adliwe yayingama-gramu angu-53 nsuku zonke ngesikhathi sesidlo sokudla.
Ngokusho kocwaningo, amandla okuphelele (caloric) adla iqembu lokudla lingaphulwa kanje:
- Isigaba sokudla ngaphambi kokudla: amakholori angu-2244-2400
- Isigaba sokudla: ama-calories angu-1700-1800
- Isigaba sokuvuselela: 2043-2300 (ukubuyela kumkhawulo wokuqala noma amazinga okudla ngaphambilini)
Ukuqina komsebenzi nokuhlala isikhathi eside kwahlala eqenjini lokulawula. Kodwa-ke, iqembu lokudla liqalise ukuqeqeshwa okuhlukahlukene noma isikhathi eside kuye ngokuthi isigaba sokudla. Ngokuvamile, abancintisana nokuzivocavoca basebenzisa isikhathi sokuphumula phakathi nesonto lokuncintisana. Lokhu kusho ukuthi abancintisana banciphisa, bashintsha noma baqede ukusebenza okujwayelekile emzamweni wokuthuthukisa ubuhle be-aesthetics namandla omzimba wabo. Iqembu lokudla lanciphisa ukuqeqeshwa kwabo isikhathi sokumelana nokunyuka kwamaviki aerobic amasonto onke ngesikhathi sokucwaninga.
Imiphumela Yokucwaninga
Yini abacwaningi abayitholayo nokuthi ukulahlekelwa kwesisindo esinzima kuthinta kanjani umncintiswano wesifazane noma umakhi womzimba?
Imiphumela yocwaningo yabonisa ukuthi iqembu lokudla lakwazi ukunciphisa ngempumelelo ukukhululeka komzimba kanye nama-fat fat percentage percentage. Amaphesenti amafutha omzimba kubo bonke ababambiqhaza babuyele ekuqaliseni noma ekuqaleni kwamagugu ngesikhathi sokutakula. Ukubunjwa komzimba kwakulinganiswa besebenzisa izindlela ezintathu ezihlukene futhi okulandelayo kwabikwa ngamaphesenti amafutha omzimba:
- I-DXA iskena - 23.1 yehlisiwe ibe yi-12.7 percenmt (kubhekwa ukuhlolwa komzimba okunembile kakhulu)
- Ukuphila ngokweqile - 19.7 kuncishiswe ku-11.6%
- Abaqaphi bezinwele - 25.2 bancishiswe ngamaphesenti angu-18.3
Okunye okutholayo okuwukuthi ukudla akuthinti kakhulu ukuhlunga okuxubile ngokwemiphumela ye-DXA yokuskena. Kodwa-ke, izilinganiso ngokusebenzisa i-bioimpedance, i-skinfolds, ne-ultrasound yabonisa ukuncipha okuncane emisipha yomzimba. Ngokwesilinganiso, kubonisa ukuthi bonke abancintisana banokunciphisa okukhulu emanzini amaningi futhi iningi labo liyancipha kancane ukuze lingashintshi kumisipha enomzimba. Izindaba ezinhle kwabesifazane abathintekayo ngokulahlekelwa isisindo ngesikhathi sokudla.
Amandla omlenze we-Isometric ne-explosive agcinwe ngesikhathi sokudla kwala maqembu womabili. Kodwa-ke, ukudliwa kwabonisa ukuncipha kwamandla ebhentshini we-bench uma kuqhathaniswa neqembu lokulawula.
Imiphumela ye-hormone imiphumela ayiphumelelanga ekudleni abesifazane. Ukuhlolwa kwegazi kwembula ukwehlisa i-leptin, i-testosterone, ne-estradiol kulabo abadliwayo uma kuqhathaniswa neqembu lokulawula. I-horptone ye-Leptin isiza ukulawula ukulinganisela kwamandla, izitolo ze-fat, nezibonakaliso zesifo lapho sidla. I-Testosterone ne-estradiol yizici ezinkulu ze-sex hormone ezilawula izici zesilisa nabesifazane.
Amahomoni angcolile wezocansi, ikakhulukazi i-estradiol (estrogen) abangela ukuthi abesifazane abaningi badle ukudla okungajwayelekile esikhathini noma i-amenorrhea (ayikho isikhathi). Izinga leLeptin ne-estradiol libuyele evamile ngesikhathi sokuphumula kodwa ngeshwa, i-testosterone yahlala ngaphansi kwamanani ajwayelekile. I-testosterone ephansi kwabesifazane ingaphazamisa impilo yezocansi, i-libido, amandla, nesimo sengqondo.
Izinga le-hormone (TSH) elivuselela i-thyroid lahlala ehlakaleni elijwayelekile kepha i-T₃ (triiodothyronine) yehlelwa yiqembu lokudliwayo. I-T3 ikhiqizwa nge-gland gland namazinga aphansi angase akhombise i-hypothyroidism noma indlala. Le hormone idlala indima ebalulekile ekulawuleni izinga lokushisa komzimba, umzimba kanye nesilinganiso senhliziyo. Abacwaningi babonise ukuthi i-T3 yahlala iphansi phakathi nesigaba sokuphumula futhi yasikisela isikhathi eside sokudla kwe-caloric eqenjini lokudla. Isikhathi sokuphumula esengeziwe sizosiza ukunciphisa ingozi yezinguquko zesikhathi eside ze-hormone nokungalingani.
Ezinye izinkathazo zezempilo kanye nolwazi
Olunye ucwaningo luhlolisise ukuxhomeka kokuzivocavoca umzimba kanye nobuhlungu besifo samasosha emzimbeni wesifazane. Izinkinga zomzimba nezokunganeliseki kungaba yinkinga emidlalweni efana nokwakha umzimba. Ukushayela ukuphelela komzimba kudonsa abanye abaphila besifazane nabesilisa ukuba bahlakulele indlela yokweqa umzimba ekwakheni umzimba okulimaza ngokwengqondo. Kubonakala sengathi izidumbu zomzimba zincintisana nabesifazane zengozi yokuthuthukisa ukuvivinya umzimba noma i-muscle dysmorphia uma kuqhathaniswa nabesifazane abaphakamisa ukuzijabulisa.
- Ukuxhomeka kokuzivocavoca (ED): izifiso zokuzivocavoca zokuzivocavoca eziholela ekuziphatheni okweqile ngokweqile ngaphandle kokubheka imiphumela engafanele yezempilo.
- I-muscle dysmorphia (MD): okuphambene ne-anorexia nervosa futhi ngezinye izikhathi kuthiwa yi-bigorexia. Umakhi womzimba ongu-MD ukholelwa ukuthi abancanyana kakhulu noma abangathuthuki kahle uma empeleni bekhulu kakhulu futhi bemisipha.
Olunye ucwaningo lubonise ukuthi ukudla okungavamile kungaba yinkinga kubadlali abahlanganyela emidlalweni yokwakha eyakhayo. Abaqashi bomzimba kanye nabamncintiswaneni bezempilo basengozini enkulu yokuletha ukuziphatha kokudla okuvimbelayo nokungavumelani . Lokhu kuyingxenye ngenxa yesikhombiso esingalungile noma esingekho msoco kusuka ochwepheshe. Ukusebenza ne-dietitian obhalisiwe (RD) onguchwepheshe bokudla okunempilo kuneluleka ukusiza abagijimi basebenzise izindlela zokuqeqesha ezifanele futhi eziphephile.
Olunye ucwaningo lubonise ukuthi ukudla okudlulele ngokweqile kuvame ukuhambisana namazinga omzimba omzimba angenampilo, ukuncipha kwesisindo somzimba, nokuncipha kwamathambo. Kwaphakanyiswa ukuthi ukuphulukiswa kokungondleki kungaba kancane futhi kunzima.
Ucwaningo oluqhubekayo lunconywa ukuthola ulwazi oluthe xaxa emiphumeleni yokudla nokubuyiselwa kwamantombazane ajwayelekile asebenzayo. Njengoba abesifazane abanomzimba wokuncintisana ngokuvamile befaka imincintiswano eminingi, ucwaningo olwengeziwe lokuphindaphinda okudliwayo okudlulele kanye nemiphumela yezempilo engapheli yesikhathi eside kuyadingeka.
Isingeniso Sokucwaninga Ne-Takeaway
Abesifazane abalungiselela imincintiswano yokuzivocavoca nomzimba bafuna ukulahlekelwa isisindo somzimba futhi balondoloze imisipha . Lolu cwaningo luye lwabonisa ezinye izimo nezingozi ekulahlekelweni okukhulu kwesisindo ezama ukufeza lezi zinhloso. Amaphuzu alandelayo e-bullet ayimayini yokuthatha izinto ezibalulekile:
- Imisipha ehlanzekile yancipha kancane kancane abesifazane abaningi besidla ngokuncintisana.
- Ukunciphisa okukhulu kwamanoni kutholakala yibo bonke abahlanganyeli bokudla.
- Umsebenzi we-muscle namandla agcinwe kahle ngesikhathi sokudla.
- Umsebenzi we-hormone wathinteka kabi ngokudla nokukhululeka / ukulahlekelwa kwamafutha.
- Amazinga we-leptin ama-hormone abuyela kumagugu avamile kubo bonke abesifazane phakathi nesigaba sokutakula.
- I-Estradiol (estrogen) ibuyele kumazinga avamile kubo bonke abesifazane phakathi nesigaba sokutakula.
- Amazinga e-Testosterone ahlala ngaphansi kwamanani ajwayelekile ngisho nangesikhathi sokubuyisela.
- Abesifazane kufanele baqhubeke nesigaba eside sokutakula ngamakhilomori amaningi kuze kube yi-T3 i-hormone ne-testosterone ebuyela emazingeni ajwayelekile.
Izwi elivela
Umdlalo wokwakhiwa komzimba wesifazane nokuqina komncintiswano kuyaqhubeka nokwanda. Abesifazane abaningi balungele ukuthatha imfanelo ezingeni elilandelayo futhi bafuna ukuthola ulwazi oluhle kule ndaba. Ungase ulungele ukuthatha lesi sinyathelo kodwa uzizwe ukhululekile mayelana nenqubo yokudliwayo nemiphumela yezempilo. Ukuthola imiphumela emihle yocwaningo kubonisa ukuthi i-dieters ingahle ilahlekelwe amanye amafutha futhi igcine ubukhulu bemisipha, kodwa ngezindleko zokungalingani kwe-hormonal nemiphumela engaziwayo yesikhathi eside (futhi kungenzeka ukulahleka kwamandla emisipha). Njengomgqugquzeli womzimba wesifazane noma umncintiswaneni wokuzikhandla kuyoba kubalulekile ukuhlala usesikhathini nocwaningo. Ngaphambi kokwenza ukukhetha ukuqala ukuqeqeshwa komzimba wokuncintisana noma ukwakha umzimba, ukuxhumana nomchwepheshe obhalisiwe wezokudla kwezemidlalo kungase kuzuze.
> Imithombo:
Hale BD et al., Ukuxhomeka kokuzivocavoca kanye ne-muscle dysmorphia emakhayeni omzimba omusha nabanobuchwepheshe, I- Journal of Addictions Act , 2013
> Hulmi JJ, et al., Imiphumela Yokwehlisa Isisindo Ukunciphisa Ukubunjwa Kwemzimba nama-Horum Hormones kumaFighters Fitness Fitness, iMingcele ye-Physiology , ngo-2017
> Manore MM, Ukuphathwa Kwesisindo Kwabalandeli Nabantu Abasebenzayo: Ukubukeza Okufushane, Journal of Medicine Medicine , 2015
> Spendlove J et al., Inzuzo Yokudla Yezimpahla Zokuncintisana Zomncintiswano, Abstract, Journal of Sports Medicine , 2015