Ukubuyiselwa emuva kokuzivocavoca: indlela yokubuyisa ngokushesha imisipha

Ukubuyiselwa emuva kokuzivocavoca kuyingxenye ebalulekile kunoma yimuphi umjikelezo wokuzivocavoca. Lesi sigaba asinakunakwa, ngaphandle kwalokho amakilasi azoba yize. Imisipha nomzimba kufanele kuphumule, kuphela kulokhu kuzobe kulungele ngokuphelele ukuxhashazwa okusha. Noma ungazizwa ukhathele, kusenezinqubo eziningi ezahlukahlukene ezenzeka emzimbeni wakho ngesikhathi sokululama. Uma ubakhipha njalo kuketanga, kungekudala umzimba uzosabela ngokungasebenzi kahle, okuzoholela ekwehleni kokuzivikela komzimba, ukucindezeleka noma, ngokweqile, ukungabi nenqubekela phambili.

Kungani ukululama kubaluleke kangaka?

Ngaphambi kokuthi siqale ukufunda ukuthi singalulama kanjani ngokufanelekile ekuzivocavoca umzimba, ake sibhekisise le nkinga.

Umzimba wethu ukhona ngokwesimiso se-homeostasis. Masikhumbule kusuka ku-biology ukuthi lesi yisimo esihle kakhulu lapho zonke izinqubo ezibalulekile ziqhubeka ngokubambisana okunobungane. Ngenxa yalokho, ibhalansi iyabonwa - umuntu uzizwa enempilo futhi enamandla.

Kwenzekani Ngesikhathi Sokuqeqeshwa? Impela zonke izinhlelo ziqala ukuguga. Abanye banamandla, abanye babuthakathaka. I-Homeostasis iphazamisekile, kepha hhayi isikhathi eside. Umzimba uphendukela enqolobaneni - i-glycogen esibindini, ilandelela izinto ezisegazini, futhi imemezele imodi ephuthumayo ezinhlelweni zehomoni nezomzimba. Lezi zokugcina ziqala ukusebenza ngejubane elikhuphukile. Amandla amaningi asetshenzisiwe. Imisipha iyasebenza ngenkuthalo - kwakhiwa imicu emincane yemicu, ezoqala "ukulungiswa" ngokushesha ngemuva kokuqeqeshwa.

Lapho isifundo siphela, ukuvuselelwa kuqala - isikhathi sokugcwaliswa kabusha kwezinsizakusebenza ezisetshenziswe esiqiwini. Kancane kancane, isimo se-biochemical, anatomical and physiological somsubathi sijwayelekile.

Njengamanje, lapho ukuqeqeshwa kwamandla kuqediwe, ukukhula kwemisipha noma ukwehla kwesisindo kuqala. Ngenkathi ilulama, imisipha iyaqina, iqine, futhi ngenkathi kuphulukiswa i-fiber, imisipha iyanda ngevolumu.

Ngakho-ke, ake sifingqe lokho okwenziwa yisikhathi sokutakula ngemuva kokuzivocavoca?

1. Ukubuyiselwa kwezinhlelo ku-homeostasis;
2. Ukwandisa ukuzivumelanisa nezimo emithwalweni yesikhathi esizayo;
3. Ukukhula kwemisipha;
4. Ukushisa amafutha angaphansi kwesikhumba;
5. Ukubuyiselwa kwezinqolobane zamandla ezilahliwe.

Izigaba zokutakula

Abantu abaningi banentshisekelo yokuthi kuthatha isikhathi esingakanani ukuthi imisipha itholakale ngemuva kokuzivocavoca. Ukuze uchaze ngokucacile impendulo, udinga ukuqaqa izigaba zokululama.

Okokuqala, ake sicacise: ubude benqubo bunomuntu ngamunye. Kuya ngemfanelo yakhe yomzimba, isilinganiso semethabolic, amandla okuziqeqesha. Ngokwesilinganiso, isikhathi sihlala izinsuku ezingama-2-4.

Ngakho-ke, ukubuyiselwa kuhlukaniswe kuziphi izigaba:

• Kuyashesha. Iza ngokushesha ngemuva kwekilasi futhi iphela ngemizuzu engama-30-40. Okwamanje, umzimba usekucindezelekeni okukhulu, esigabeni esinzima kakhulu. Isebenzisa ngokushesha izinqolobane zokugcina zamandla, amaminerali, namaprotheni. Uma uzibuza ukuthi ungakusheshisa kanjani ukululama kwemisipha ngemuva kokuqeqeshwa, kufanele uphuze iziphuzo ezikhethekile zemidlalo ezisuselwa kumaprotheni (amaprotheni) kanye ne-glucose (ama-carbohydrate) kuleli phuzu. Amaminerali amanzi ngaphandle kwegesi azosiza ukubuyisa ibhalansi yoketshezi nosawoti. Futhi, ungakhohlwa ukuphuza amanzi ngemuva kokuqeda ukujima kwakho. Ngaphandle kokuthi ufuna izinkinga zempilo.
• Kuhlehlisiwe. Uqala lapho umzimba ugcwalisa ukuswela kokuqala kwezinto, cishe ihora ngemuva kokuqeqeshwa. Ukubuyiselwa okusebenzayo kwemicu yemisipha eyonakele kuqala, kushiswa amafutha angaphansi kwesikhumba, kwehle umfutho wegazi nokushaya kwenhliziyo, isimiso sezinzwa sehla. Amaprotheni synthesis synthesis ayenzeka. Isikhathi sithatha izinsuku ezingama-2-3 futhi kulesi sigaba kubalulekile ukuthi udle ukudla okuningi kokululama kwemisipha ngemuva kokuqeqeshwa. Kufanele kube nenani elanele lamaprotheni ekudleni. Izinga lansuku zonke lingu-30 g nge-1 kg yesisindo somzimba.

• "Kubekiwe" noma ukukhokhelwa okukhulu. Lesi sigaba siqala ngasikhathi sinye nesangaphambilini, sifinyelela phezulu ngosuku lwesithathu ngemuva kokuqeqeshwa. Ngalesi sigaba, umzimba uzama ukuzihlinzeka ngemithombo "ebekiwe". Igcina amandla futhi ihlanganise amaprotheni nomsebenzi ophambene. Ngakho-ke, umzimba ulungiselela ukuvela okulandelayo ngaphandle kokuqiniseka ngokuphelele ukuthi uzofika. Njengamanje, isikhathi esisebenza kakhulu sokukhula kwemisipha siyaqhubeka, futhi umzimba usukulungele ngangokunokwenzeka ngenqubekela phambili yesikhathi esizayo. Lesi yisikhathi esihle kakhulu sesifundo esilandelayo. Ikhono "lokungena" esigabeni se-supercompensation ekwakheni umzimba kubhekwa njenge- "aerobatics" kanye nesiqinisekiso semiphumela esiyikhulu.
• Ukubuyela emuva. Lesi sigaba siqala ngemuva kokuqongelelwa ngokweqile - ngezinsuku 4-5. Umzimba ubuyela emuva embusweni ngaphambi kweseshini yoqeqesho eyedlule. Imvamisa, uma uhlela ukuzivocavoca njalo ukufeza inhloso yakho yezemidlalo, akufanele ucindezele umzimba wakho esimweni esigingqikayo. Eqinisweni, lesi isinyathelo sokubuyela emuva. Weqa imisebenzi yoqeqesho lokugcina, ubuyele efomini ngaphambi komdlalo. Isiqalo sizosetha kabusha inqubekelaphambili ngamaphasi ama-2-3 kuphela, nomsubathi onolwazi ezinyangeni eziyi-1-1.5.

Ubuqili kanye nama-nuances wokutakula

1. Impela uzobuza lo mbuzo ukuthi kungenzeka yini ukuzivocavoca uma imisipha, ngokusho kwemizwa, ingakalulami ngokuphelele. Ake sithi unesigaba okulindeleke ukuthi usikhokhele futhi ulungele ukuza ejimini. Kepha umzimba usalimaza futhi akunakwenzeka ukuthi ukwazi ukusebenza ngamandla aphelele. Ungakhathazeki, wonke amatafula anesikhathi sokululama kwemisipha ngemuva kokuqeqeshwa athi ungasebenza izinsuku ezi-3-4. Kodwa-ke, uma kwenzeka ubuhlungu obukhulu, kuvunyelwe ukusebenza ngamandla aphansi. Ungasebenzisi imisipha elimele ngokweqile. Isibonelo, uma imilenze yakho ibuhlungu, qeqesha ibhande lakho elingaphezulu kwesokunxele.
2. Abaningi banesithakazelo sendlela yokuqonda ukuthi izicubu sezilule ngokuphelele ngemuva kokuqeqeshwa. Umzimba wakho uzokusiza ukuphendula. Lalela imizwa yakho. Hlaziya isizinda esingokomzwelo. Uma uzizwa ujabulile, kepha kwezinye izindawo imisipha isabela ngokuqaqamba okuncane - zizwe ukhululekile ukungena ehholo. Kodwa lapho, ngokumelene nesizinda sobuhlungu, ubuthakathaka, ukukhathala, ukucindezeleka nakho kubonakala - kungcono ukulinda usuku.
3. Ukululama okusheshayo kusuka ekuzivocavoca ejimini akutholakali kubo bonke abasubathi. Isikhathi senkathi sincike ekulungiseleleni kwaso, kanye nakwisilinganiso somzimba ngamunye. Izinga lokuxaka kokuqeqeshwa kwangaphambilini nakho kubalulekile. Yebo, futhi into ebalulekile ukuhambisana nomsubathi nezincomo ezijwayelekile ukusheshisa ukululama.

Ungalulama kanjani?

Sifikile engxenyeni eyinhloko ye-athikili yethu - sizokhuluma ngendlela yokubuyisa ngokushesha imisipha ngemuva kokuqeqeshwa.

• Isici esibaluleke kakhulu ukulala okuvamile. Isikhathi esincane sokuphumula okuqhubekayo ebusuku amahora angama-8. Kungakuhle ukugcina umbuso - ukuvuka ulale ngasikhathi sinye. Ungalingani kahle ngemuva kokuzivocavoca noma ngesisu esigcwele. Linda kuze kugaywe ukudla kwakusihlwa namaprotheni, vumela umzimba wakho ukuba uphole bese ulala okungenani amahora ambalwa ngemuva kokuqeqeshwa. Nikeza indawo enethezekile - isimo sezulu, umatilasi, ilineni, okokugqoka, ukuma.
• Ungakhohlwa nge-hitch. Ungamangali ukuthi kungani imisipha yakho ithatha isikhathi eside ukuphola ngemuva kokuzivocavoca okwenziwe ngokungalungile. Ukupholisa kukuvumela ukuthi ulungiselele kahle umzimba kusuka emsebenzini osebenzayo ukuze uphumule. Ihlala imizuzu eyi-5-10 kuphela, kepha iyakwazi ukwakha kabusha umzimba esigabeni esilandelayo. Kuyasiza ukwehlisa ubuhlungu emisipheni, kwehlise i-pulse, kuphumule futhi kuvule imizwa emihle.

• Ukubhucungwa. Sibhale kaninginingi ukuthi imisipha ibuyiselwa kanjani emuva kokuqeqeshwa futhi sisho njalo ngezici zokuphulukisa zokubhucungwa. Uma une-jacuzzi, zihlelele i-hydrotherapy. Ungaphinda uxove umzimba okhathele ngezandla zakho noma usebenzise ama-roller akhethekile, ama-rollers, ama-applicator.

• Ukuzifudumeza kuhle ukuze ululame. Cwilisa kubhavu oshisayo ngokushesha ngemuva kokuzivocavoca, futhi ngosuku olulandelayo ungaya kubhavu we-steam noma i-sauna.
• Vele, impendulo yombuzo othi "ungalulama kanjani ekusebenzeni kanzima" nayo ifihliwe ngemuva kokuhlelwa kokudla ngokucophelela. Akwanele ukusho ukuthi kufanele icabangisise ngangokunokwenzeka ngokuya ngebhalansi le-KBZhU. Umsubathi kufanele adle amaprotheni amaningi nama-carbohydrate ayinkimbinkimbi. Abokuqala babandakanyeka ekululameni kwemisipha, kuyilapho eyokugcina ihlanganisa amandla.

Uma uzibuza ukuthi ungalulama masinyane kanjani ekuzivocavoca ejimini, imenyu yakho yansuku zonke kufanele ibukeke kanjena:

• Ukudla kwasekuseni - ezemidlalo okunomsoco ohlanganiswe namaprotheni, ngesigamu sehora - ama-carbohydrate ayinkimbinkimbi;
• Isinongo - izithelo, i-cottage shizi, iyogathi yemvelo, amantongomane ama-5-6 (okukhethile)
• Isidlo sasemini - inyama ebilisiwe, imifino, okusanhlamvu, amaqanda;
• Ihora ngaphambi kokuqeqeshwa - ama-amino acid ekudleni kwezemidlalo;
• Ngesikhathi sesifundo - i-VSSA complex, amanzi, isotonic;
• Ngemuva kokuqeqeshwa isigamu sehora - i-gainer kanye / noma amaprotheni shake, banana;
• Isidlo sakusihlwa - ukudla okunamafutha aphansi, okunothile, ikakhulukazi kumaprotheni, kugaywe ngokushesha;
• Ngaphambi kokulala - ubisi, i-kefir, amaprotheni avela kuma-supplements.

Yini okufanele uyiphuze ukusheshisa ukutakula?

Uma uzibuza ukuthi yini ongayiphuza ukuze ululame imisipha ngemuva kokuzivocavoca, sikukwazisa ukuthi unake izinto ezilandelayo:

1. Amanzi ahlanzekile ahlanzekile. Udinga ukuphuza okungenani ama-30 ml nge-1 kg yesisindo ngosuku;
2. Naka amavithamini wokululama kwemisipha ngemuva kokuzivocavoca - funa izakhiwo ezinamavithamini B, C, E, zinc, magnesium, iron. Ungathenga okwenziwe ngamavithamini namaminerali okwenziwe ngomumo kwabasubathi esitolo sokudla okunempilo. Yonke imithamo ibalwa kusengaphambili ngobuningi obudingekayo emzimbeni.
3. Ukudla kwezemidlalo okunconyiwe kokululama kwangemva kokuzivocavoca kufaka phakathi ama-gainers, amaprotheni ne-casein shakes, izakhiwo ze-BCCA, nama-amino acid womjikelezo ogcwele
4. Ngokushesha noma kamuva, yonke i- "jock" icabanga ngokuthenga imithi ekhethekile esheshisa ukululama kwemisipha ngemuva kokuqeqeshwa. Zithengiswa ezitolo ezifanayo zokudla okunempilo nezithako zokudla. Umbuzo wokuthi wamukele noma cha, wonke umuntu unquma ngawodwana, kepha singathanda ukugxila kokulandelayo. Yebo, amaphilisi nemijovo empeleni kungasheshisa ukukhula kwemisipha futhi kwehlise ubuhlungu. Isikhathi sakho sokutakula sizosebenza ngezinga lokusangana. Kodwa-ke, konke lokhu akunampilo ngokweqile. Cabanga ngokuthi kungani uvakashela ijimu? Ingabe kungukufeza ukubukeka okumangazayo, noma ukuze ube namandla futhi ube nempilo? Ngokuya ngale mpendulo, uzokwazi ukuthi ngabe udinga imishanguzo evuselelayo.

Ngakho-ke, sifunde ngokuningiliziwe isihloko sokutakula nokuphumula. Sithemba ukuthi manje uyakuqonda ukubaluleka kwalesi sinyathelo futhi ulandela izincomo zethu. Khumbula, umgijimi owazi ukubuyisa kahle imisipha ngemuva kokuqeqeshwa uqinisekisiwe ukunciphisa izinhlungu nokusheshisa ukuqala kwe-homeostasis oyifunayo. Ngendlela, ukhiye wokululama okuhle kakhulu futhi kuyisimo esihle, ukulwa nomoya kanye nesifiso esingenakunyakaziswa sokufeza inhloso ebekiwe.

Bukela ividiyo: Zulu Language (Novemba 2024).