Ukudla okunomsoco wokuthola isisindo semisipha

Kubalulekile ukuthi wonke umsubathi angakheli uhlelo olufanele lokuqeqeshwa, kepha futhi athathe indlela efanelekile ezindabeni zokudla okunempilo. Ukuthola ubukhulu bemisipha ngeke kufinyelelwe uma ungaqapheli ukuthi udla ini, kanjani futhi nini.

Into yokuqala okufanele ifundwe yibo bonke abasubathi: ukudla okunomsoco ngenkathi uthola isisindo semisipha kuhluke kakhulu kulokho okubizwa ngokuthi ukudla okufanele, futhi ikakhulukazi ekudleni ngenkathi ulahla isisindo. Yini ngempela le mehluko, uzofunda endabeni yethu.

Noma ngabe umgomo wakho ukwehla kwesisindo noma ukuthola isisindo semisipha, okokuqala udinga ukwazi isilinganiso sakho semethabolikhi bese ubala isilinganiso sakho se-basal metabolic. Ngakho-ke uzothola ukuthi mangaki amakhalori umzimba wakho awadingayo ukuze usebenze ngokugcwele ngokuvivinya umzimba okuncane.

Kucatshangelwa izinto ezifana nobulili, ubude, isisindo nobudala. Khumbula ukuthi imiphumela etholakele ilinganiselwa kuphela, ngoba izici ngazinye ezithinta imetabolism nazo zibalulekile - ubukhona noma ukungabi khona kwemikhuba emibi, izici zesistimu ye-endocrine, izakhi zofuzo nokunye okuningi. Izinga lokunciphisa umzimba lihambisana nenani lamakhalori adingekayo ukugcina isisindo.

Kubalwa ngokwamafomula alandelayo anikezwe etafuleni:

Okulandelayo, siphindaphinda inombolo evelayo ngezinga lomsebenzi womzimba:

• 1.2 - ikakhulukazi indlela yokuphila;
• I-1,375 - ileveli yomsebenzi omaphakathi, ukusebenzisa ukukhanya okungu-1-3 ngesonto;
• 1.55 - izinga eliphezulu lomsebenzi, ukusebenzisa okunamandla okungu-3-5 ngesonto;
• 1,725 ​​- izinga eliphakeme kakhulu lomsebenzi, umsebenzi osindayo womzimba izikhathi ezi-6-7 ngesonto.

Isibalo sokugcina sizokhombisa ukuthi mangaki amakhalori owadingayo ukuze ugcine isisindo sakho. Izinyathelo ezengeziwe zilula: uma ufuna ukunciphisa isisindo, le nombolo kufanele yehliswe kancane kancane, uma ufuna ukukhuluphala, yanda.

Uhlelo lokudla okunomsoco lokuthola isisindo semisipha

Ukukhula kwemisipha akunakwenzeka ngaphandle kokudla okufanele njalo. Khetha imikhiqizo esezingeni eliphakeme ukuze ungagcini umzimba ngoshevu nobuthi. Lapho ukhetha amaprotheni, naka inyama ebandayo, inhlanzi nezinkukhu. Kuma-carbohydrate, okusetshenziswa kakhulu okusanhlamvu okwenziwe ukucutshungulwa okuncane kakhulu kwezobuchwepheshe - kugcina inani elikhulu le-fiber kanye nama-microelements awusizo. Kumabele okusanhlamvu, cishe akukho lutho oluwusizo olusalayo.

Nikeza ama-carbohydrate anenkomba ephansi ye-glycemic, ukudla kwawo akuholeli ekukhishweni okukhulu kwe-insulin, okusho ukuthi ngeke uzuze amafutha amaningi. Shiya ama-carbohydrate alula ngoMgqibelo noma ngeSonto, ngalolu suku ungakwazi ukukhokhela ukuhlela usuku lokukopela futhi ube nanoma yini oyifunayo. Lokhu kuzoqhubeka nokusheshisa imetabolism, kudale umphumela omuhle ngokwengqondo futhi kumane kukuvumele ukuthi ujabulele ukudla okumnandi.

Ukuvama kokuqeqeshwa kwamandla ejimini nakho kubalulekile. Lapho uvivinya umzimba kaningi, usebenzisa amandla amaningi. Ukuthola isisindo, ama-calories ashisiwe kudingeka abe ngaphezu kokunxephezelwa. Ngakho-ke, yidla kanye noma kabili ngaphezulu ngezinsuku zakho zokuzivocavoca kunangesikhathi sakho sokuphumula. Lokhu kuzosheshisa kakhulu inqubo yokutakula.

Izimiso eziyisisekelo

Ukwenza kube lula kubasubathi be-novice ukuthi baqonde ukuthi baqalephi lapho benza ukudla kokuthola imisipha isonto lonke, sifingqa imigomo embalwa eyisisekelo:

1. Kunconywa ukuthi uphuze izingilazi eziyi-1-2 zamanzi amile ngokushesha ngemuva kokuvuka. Lokhu kuzolungiselela umgudu wakho wamathumbu esidlweni sasekuseni esizayo futhi kulungise ibhalansi kasawoti wamanzi emzimbeni.
2. Ukudla kwasekuseni yisidlo esinenqwaba kakhulu nesinama-khalori amaningi. Kufanele kususelwe kuma-carbohydrate ayinkimbinkimbi, futhi nenani elilinganisiwe lamaprotheni kanye namafutha angenashukela nawo azosizakala. Kulungile ukudla ama-carbs alula futhi ube nenkomishi yekhofi ukuze uvuke futhi uvuselele amabhethri akho.
3. Thatha izidlo eziningana usuku lonke. Kuyinto efiselekayo ukuhlukahluka ukuze uthole ama-amino acid ahlukile emithonjeni ehlukene yamaprotheni. Kothile, izidlo ezimbili zanele isethi, kepha kothile, izidlo ezinhlanu azanele. Konke kuncike ohlotsheni lomzimba wakho, imetabolism, ufuzo, ukusebenza kwamathumbu emathunjini kanye nezinga lomsebenzi womzimba wansuku zonke. Gcina izingxenye zakho zincane ukuze uzizwe ulambile futhi emahoreni amabili kuya kwamathathu ngemuva kokudla. Isidlo kufanele senziwe ngamaprotheni ezilwane, ama-carbohydrate ayinkimbinkimbi kanye nefayibha.
4. Yidla ama-carbohydrate ngaphambi kokuqeqeshwa. Lokhu kuzokunika amandla futhi kuthuthukise ukujikeleza kwegazi emisipheni yakho ngokunikeza i-glycogen eningi. Ngemuva kokuzivocavoca kwakho, uzodinga iprotheni yokumunca ngokushesha. Amaqanda amhlophe noma ama-protein shakes angcono kakhulu.
5. Iningi lezazi zokudla lincoma ukukhawulela ukungena kwe-carbohydrate ngemuva kuka-6-7 ntambama noma ukuzinqamula ngokuphelele. Vele, lokhu kuncike kakhulu ohlelweni lwakho nasezidingweni zomzimba, kepha okusemqoka kucacile: lapho ulala eduze, amandla omzimba wakho awancipha. Ukuqubuka kwamazinga e-insulin ngalesi sikhathi kuzoholela ekuqongeleleni kwezicubu ze-adipose, futhi futhi akunconywa ukuthi usebenze ngokweqile amanyikwe.
6. Isidlo sokugcina kufanele sibe namaprotheni akhishwa kancane. Lokhu kuzovimbela ukuwohloka kwezicubu zemisipha ngesikhathi sokulala. Inketho efanelekile yalokhu ushizi we-cottage shizi onamafutha aphansi. Kungumkhiqizo osindayo, onama-khalori aphansi ozonikeza imisipha yakho ngama-amino acid amahora we-4-6.
7. Ungakhohlwa ukubaluleka kwamanzi. Ukuthola isisindo kuhilela ukudla inani elikhulu lokudla kwamaprotheni, lokhu kudala umthwalo onamandla emgodini wamathumbu, isibindi nezinso. Ukuze ungalimazi impilo yakho, qiniseka ukuthi uphuza amanzi anele. Izinga lakho eliphansi lingamalitha ama-3 ngosuku. It normalizes isifiso sokudla, ithuthukise isimo sesikhumba futhi isheshisa izinqubo umzimba emzimbeni.
8. Chit Day Chit Day Ukuxabana. Vele, ngezikhathi ezithile kufanelekile ukuthi uzinike ukuphumula okuncane kokudla okunempilo, kepha hhayi wonke umuntu futhi hhayi njalo ozozuza kukho. Ama-endomorphs angcono uma esebenzisa i-reeed (ukulayisha ngama-carbohydrate ayinkimbinkimbi) esikhundleni sosuku lokukhohlisa lwakudala. Lokhu kuzogcwalisa izitolo zemisipha nesibindi glycogen, kepha ngeke kuholele ekukhuleni kwamafutha.

Okwabesilisa

Kwabesilisa, ukuzuza kwemisipha kuhlotshaniswa nokwanda kwamandla ekuzivocavoca okuyisisekelo. Vele, lokhu kudinga amandla, okutholwa umzimba ikakhulukazi kuma-carbohydrate. Kufanele kube nama-carbohydrate amaningi: kuya ngomsebenzi wansuku zonke nokuthambekela kokuthola isisindo, inani lazo liyahluka kusuka ku-4 kuye ku-10 g nge-1 kg yesisindo somzimba ngosuku. Lesi yisamba esikhulu sokudla, ngakho-ke kuzoba lula kakhulu ukukuhlukanisa kube izingxenye eziningana. Uma udla kaningi, kuzoba lula ukuthi umgudu wamathumbu ukuhlanganise konke lokhu kudla.

Yonke imithombo ye-carbohydrate ikalwa yomile (eluhlaza). Lokhu kwenza kube lula kakhulu konke ukubala. Isibonelo, i-100 g ye-oatmeal (eyomile) iqukethe cishe i-65 g yama-carbohydrate. Qopha lesi sidlo kudayari yakho yokudla, ngakho-ke kuzoba lula kuwe ukuqonda ukuthi mangaki ama-macronutrients okudingeka uwadle ngemuva kosuku.

Ngendlela, akufanele wesabe ama-carbohydrate alula futhi. Uma ungenaso isifo sikashukela noma unezinkinga zokukhuluphala ngokweqile, ungathenga kalula ama-carbs alula nsuku zonke. Vele, kuzoba ngcono uma uzithola emithonjeni yemvelo: izithelo, amajikijolo noma uju. Ama-confectionery, amakhekhe ahlukahlukene, imigoqo yoshokholethi, izimpahla ezibhakiwe, ngaphezu koshukela, aqukethe inani elikhulu lama-acid anamafutha. Ngokubambisana, lokhu kubangela ukuqhuma okuqinile kwe-insulin, okuzoholela ekuqoqweni kwamafutha amaningi ngokweqile, nakuma-ectomorphs.

Ungadla kanjani ngenkathi uthola isisindo semisipha ukuze uthole okuningi ekuzivocavoca umzimba kwakho? Ngokwengeziwe, thatha izithasiselo ezikhethekile zabasubathi ngenani elilinganiselwe. Ngaphandle kwamandla, udinga amandla. Ama-molecule e-ATP anesibopho sokuqina kwemisipha nomthwalo ezingakwazi ukumelana nawo. Lapho kuncane okukhona, ama-reps ambalwa ongawenza ngesisindo esithile. Ukuqoqwa kwama-molecule we-ATP kukhuthazwa yi-creatine.

Ngaphezu kwemikhiqizo yokudla okunempilo, i-creatine itholakala ngobuningi enyameni ebomvu: inyama yenkomo, ingulube, iwundlu. Isiphetho silula: abesilisa njalo kudingeka bengeze inyama ebomvu ekudleni kwabo ukuze bathole imisipha. I-Creatine inenye impahla ezuzisayo: ithuthukisa ukugeleza kwe-glycogen namanzi angene emisipheni. Njengoba wazi, i-molecule eyodwa ye-glycogen "iheha" ama-molecule amane amanzi. Ngenxa yalokhu, imisipha ibukeka iqinile futhi igcwele.

Inyama ebomvu akuyona ukuphela komthombo wamaprotheni. Ukudla ukudla okunempilo kwesisindo semisipha kudinga ukuthi kutholakale amaprotheni kokudla okuhlukahlukene. Imithombo ehlukahlukene yamaprotheni mikhulu: izinkukhu nezinkukhu zama-turkey, imikhiqizo yobisi, inhlanzi nokudla kwasolwandle. Amaprotheni wemifino atholakele okusanhlamvu nasemidumba kunganakwa ekubalweni okuphelele kwama-macronutrients. Ukwakheka kwe-amino acid akucebile njengokwamaprotheni ezilwane. Ingqikithi yamaprotheni ekudleni kufanele okungenani ibe ngu-1.5-2 g nge-1 kg yesisindo somzimba. Leli inani elincane elingagcwalisa izindleko zakho zamandla futhi liqale izinqubo zokululama kwezicubu zomzimba ngemuva kokuqeqeshwa kwamandla.

Ngokwenziwa okujwayelekile kokudla kwamaprotheni, umzimba udinga i-fiber. Kuyadingeka kusuka kwizithelo nemifino emisha. I-Fiber ibhekwa njenge-carbohydrate engagayeki, ngakho-ke ingashiywa ngaphandle kwesibalo se-macronutrient.

Ngaphandle kwanoma yini enye akunakwenzeka ukuthola isisindo semisipha? Awekho amazinga e-hormonal andile. Ukuqeqeshwa kwamandla kukhonjisiwe ukukhuthaza ukwanda okwengeziwe kwe-testosterone ne-hormone yokukhula. Kepha umzimba uwutholaphi uphethiloli wokuhlanganiswa kwawo? Ama-hormone ahlanganiswa kusuka ku-cholesterol. Uma kuwumqondo ophelele, i-cholesterol "yinhle" futhi "yimbi". I-cholesterol "engalungile" itholakala kumafutha we-trans futhi inomthelela omubi kakhulu ohlelweni lwe-cardiovascular.

I-cholesterol "enhle" itholakala ekudleni kwezitshalo futhi inemisebenzi eminingi ezuzisayo, kufaka phakathi:

• ukujwayelekile kwesistimu ye-endocrine;
• ukwehlisa izinga le-cholesterol "embi" egazini;
• ukwanda komsebenzi wezocansi;
• ukwenza ngcono ukusebenza kohlelo lokugaya ukudla.

Isiphetho: umzimba udinga amafutha. Imithombo engcono kakhulu yamafutha: uwoyela wemifino (i-flaxseed, umnqumo, isame, uwoyela wembewu wamagilebhisi), uwoyela wezinhlanzi, izikhupha zamaqanda, amantongomane, imbewu, ukwatapheya.

Kwabesifazane

Izimiso zokudla okunomsoco kwabasubathi besifazane abathola imisipha zicishe zifane. Udinga ukuthola amandla angaphezu kwaleyo oyisebenzisayo, ube namaprotheni anele ukuxhasa ukulungiswa kwemisipha nokukhula, futhi usebenzise amafutha anele ukuze zonke izinhlelo zomzimba zisebenze kahle.

Gxila kwikhwalithi yokudla kwakho. Ukudla "okungcolile" akwamukelekile. Wonke umuntu uyazi ukuthi isisindo esiningi kwabesifazane asigcinwanga ngendlela efanayo nakwabesilisa: iningi lawo wonke amafutha aqoqeka ezinqeni, esiswini esingezansi nasemathangeni angaphakathi. Lokhu akuhambelani nobuhle, ukwakhiwa kwezemidlalo. Ukudla okungenampilo kufaka isandla ekuqongeleleni amafutha: ukudla okunenkomba ephezulu ye-glycemic, ukudla okusheshayo nokudla okusheshayo.

Inkambiso yakho yama-carbohydrate ingu-3.5-6 g, amaprotheni - 1.5-2 g, amafutha - 0.5-1 g nge-1 kg yesisindo somzimba. Uma imikhiqizo ingekhwalithi ephezulu, lokhu kuzokwanela ukunikeza umzimba konke okudingayo.

Uhlelo lokuthola isisindo semisipha yezinhlobo ezahlukene zesakhiwo somzimba

Ukudla okunomsoco wokuzuza isisindo kuzohluka kubantu abanezinhlobo ezahlukene zomzimba.

Zintathu kuphela zazo:

• ectomorph
• mesomorph
• isiphetho

Ake sikhulume ngamunye wabo ngokwehlukana.

Okwe-ectomorphs

I-ectomorph ngumuntu okunzima ukuthola isisindo. Bavame ukusho ngabantu abanjalo ukuthi "yidla kakhulu njengoba efuna futhi ungakhuluphali". Ejimini, kufanele balwe kanzima ukuze baphumelele, futhi ukudla okunomsoco kudlala indima enkulu kulokhu.

Umgomo obaluleke kakhulu wokudla okunomsoco kuma-ectomorphs: kufanele kube nokudla okuningi. Uma izidlo ezine ngosuku zinganele, khuphula inani lokudla libe yisithupha. Namanje ungayiboni imiphumela? Yidla kasishiyagalombili ngosuku! Vele ungakhohlwa ukuthatha ama-enzyme angeziwe ukuze ukudla kumuncwe ngokuphelele.

Kufanele kube namaprotheni amaningi kanye nama-carbohydrate. Iphutha elijwayelekile elenziwa yi-ectomorph ukuzizwa ulambile. Kufanele uhlale unokudla okungenani okuthile nawe ukuze ungashiyi i-catabolism kanye nethuba elilodwa lokucekela phansi imisipha yakho yokuthola kanzima.

Kunconywa ukwenza usuku lokukhohlisa ngezimpelasonto. Ngalolu suku, ungakwazi ukukhokhela noma yini oyifunayo ngaphandle kokuzisola. Kuyahlekisa, kepha imvamisa lezi zinsuku zibamba iqhaza ekuzuzeni inzuzo enkulu.

Okwe-mesomorphs

UMesomorph ungumuntu okunezakhi zofuzo ezilungele ukuqeqeshwa ngamandla. Udinga ukunamathela kokudla okunempilo nokuchichimayo, kepha ukuphambuka okuncane ekudleni ngeke kubangele imiphumela ebalulekile.

Imvamisa ama-mesomorphs anokudla okungu-4-6 ngosuku ukuthola ubukhulu bemisipha. Zisekelwe kuma-carbohydrate ayinkimbinkimbi namaprotheni asezingeni eliphakeme. Akunandaba noma ngabe “unesiphiwo sofuzo” kangakanani, ngaphandle kokudla okunomsoco, ukuqeqeshwa njalo nokuzikhuza, ngeke uzuze impumelelo kwezemidlalo. Nayi incazelo eningiliziwe yezici zokudla okunempilo kwama-mesomorphs.

Ngokuya ngefomu, usuku lokukopela noma umthwalo we-carbohydrate wenziwa ngempelasonto. Lokhu kukuvumela ukuthi uqeqeshe ngokwengeziwe ngokwengeziwe futhi kukunikeze ukukhululwa okuhle ngokwengqondo.

Okwe-endomorphs

U-Endomorph ungumuntu onofuzo ojwayele ukukhuluphala nokukhuluphala ngokweqile. Okwe-endomorphs, ukuthola ubukhulu bemisipha kunzima kakhulu: uma usebenzisa kakhulu ama-calories, futhi esikhundleni semisipha, usuvele wakha amafutha. Ngakho-ke, ukuze uhlele ukudla okunekhono, ama-endomorphs kufanele aqaphele ikakhulukazi lapho kubalwa ama-calories nama-macronutrients.

Inhloso yanoma yimuphi umgijimi lapho ezuza isisindo ukwakha imisipha namanoni amancane ngangokunokwenzeka. Ama-Endomorphs angazizwa kuphela ngalo mugqa omuhle ngesipiliyoni. Konke lapha kumuntu ngamunye. Ukuthola isisindo esiningi ngokudla ama-gramu ayi-6 ama-carbohydrate nge-kg yomzimba ngamunye? Yehlisa uye ku-5. Akulungile noma kunjalo? Faka i-cardio izikhathi ezimbalwa ngesonto. Umsebenzi wakho omkhulu: ukubamba ibhalansi efanelekile yemetabolism yakho phakathi kwama-calories asetshenzisiwe nalawo asetshenzisiwe Kungaleso sikhathi kuphela lapho uzokwazi ukuthola isisindo somzimba esinciphile.

Ungaqeqesha kanjani ngenkathi uqasha?

Ukudla okunomsoco kuyisici esibalulekile sokuqina, kepha ngaphandle kokuzivocavoca, akukho okwenzekayo. Imisipha ngeke ibe nesikhuthazo sokukhula. Hlela uhlelo lwakho ukuze ube nesikhathi sokuya ejimini amahlandla ama-3-4 ngesonto. Ngokuphikisana nenkolelo evamile, lokhu akuthathi isikhathi esiningi. Vumelana, cishe wonke umuntu uyakwazi ukwehla ejimini ihora lonke ngemuva kokusebenza noma ukutadisha, uma kunesifiso.

Ukuqeqeshwa kwakhiwe ngokuzivocavoca okuyisisekelo okwenziwa ngezisindo zamahhala: ama-squats ane-barbell, ibhentshi cindezela, i-deadlift, ukudonsa phezulu kubha evundlile, ama-push-up emabhaleni angalingani, ukuma kwabezindaba ebhentshini noma ukuhlala, imishini ehlukahlukene ye-dumbbell, njll. Bazothatha cishe u-80% wokuqeqeshwa kwakho. Chitha ama-20% asele ekuzivocavoca okuhlukanisiwe - lezo okubandakanyeka kuzo iqembu elilodwa kuphela lemisipha. Lokhu kuzokuqinisa futhi kuthuthukise ukukhululeka.

Umgomo omkhulu wokuqeqesha okufanele uhambisane nawo ngumgomo wokuqhubeka kwemithwalo. Lokhu kusho ukuthi ekuzivocavoca ngakunye, kufanele wenze okungaphezulu kokudlule.Ngabe uphindaphinde u-10 wokucindezela ebhentshini lakho ngalelo sonto? Zama i-12 namuhla! Uhlale phansi ne-barbell eyi-100 kg ngoLwesihlanu olwedlule? Zama ukukhipha u-105 kulokhu.

Faka i-cardio njengoba kudingeka. Kodwa-ke, kufanele idosiwe ukuze ungashisi amakhalori amaningi kakhulu. Ake sithi ukuhamba imizuzu eyi-15 ngesivinini esisheshayo endaweni yokunyathela njengoba ukufudumala kulungile.

Qeqesha ngezindlela ezahlukahlukene, ngoba ngaphezu kokuqina kwamandla nobukhulu, unethuba lokuthuthuka kwezinye izinkomba. Yenza i-CrossFit futhi uzoshesha, usebenze ngokwengeziwe futhi ubekezelele kakhudlwana. Ungesabi ukuzama izinto ezintsha, futhi uzothola ifomu ohlale uphupha ngalo.

Bukela ividiyo: Samali Good Thing by Eliza (Novemba 2024).