Ukuzila ukudla okungapheli

Ukuzila okungapheli noma okufikayo akufani nokunye ukudla. Ngokweqiniso, lokhu akuyona ngisho indlela yokudla ngomqondo ojwayelekile wegama. Esikhundleni salokho, kungukudla okushintshana phakathi kwamahora endlala nokudla.

Azikho izitsha ezivinjelwe futhi ezivunyelwe kanye nemikhawulo yekhalori. Abaningi bethu, ngaphandle kokwazi, banamathela ohlelweni olunjalo lokudla: isibonelo, isikhathi esiphakathi kwedina nebhulakufesi lokuqala ngemuva kokulala kungabizwa ngokuzila ukudla.

Ngokucabangela inqubo ejwayelekile yansuku zonke (isidlo sakusihlwa ngo-20-00 nesidlo sasekuseni ngo-8-00), sithola isilinganiso esingu-12/12. Futhi lokhu sekuvele kungenye yezinhlelo zokuhlinzeka ngogesi, esizoxoxa ngazo ngokuqhubekayo.

Umgomo wokuzila ukudla ngezikhathi ezithile

Kunezinhlobo eziningi zemizila yokuzila ngezikhathi ezithile. Okudume kakhulu nsuku zonke, kubalwa isikhathi eside, kuze kube yiminyaka eminingana.

Ingqikithi yalokhu kudla okungajwayelekile ilula ngokweqile: usuku luhlukaniswe izikhathi ezimbili - indlala nokudla kwewindi.

• Ngesikhathi sokuzila, noma yikuphi ukudla kuyakhishwa, kepha ungaphuza amanzi neziphuzo ezingenawo ama-calories (itiye noma ikhofi ngaphandle kwezithasiselo ngesimo sikashukela, ubisi noma ukhilimu).
• Iwindi lokudla yisikhathi lapho udinga ukudla khona ukudla kwakho kwekhalori nsuku zonke. Kungaba ukudla okubili noma kathathu okukhulu, noma okuncane. Kunconywa ukuthi wenze ukudla kokuqala ngemuva kokuzila ukudla okunamandla kakhulu kokuqukethwe kwekhalori, okulandelayo okuncane, njalonjalo, ukuze kube nokudla okulula kokudla.

Ekuqaleni, lokhu kudla akusho imikhawulo kuma-calories noma isilinganiso samaprotheni, amafutha nama-carbohydrate.

Ukuzila ukudla nokuvivinya umzimba

Ukuhlanganisa ukudla okuningana nohlelo lokuzila ngezikhathi ezithile kuvamile phakathi kwabasubathi nalabo abafuna ukwehlisa isisindo ngokushesha, okungukuthi, phakathi kwabantu abafuna ukuthola imiphumela ebonakalayo ngesikhathi esifushane kakhulu futhi abazama ukuhlanganisa izindlela eziningana eziphumelelayo zibe yinye, ephumelela kunazo zonke.

Ama-bodybuilders, i-CrossFitters, nabanye abadlali kufanele balwe nokuzila okuphakathi nesikhathi ngesimiso sokuzivocavoca.

Kuneziqondiso eziqinile zazo:

• ukuqeqeshwa kwenziwa kangcono ekupheleni kwesigaba sendlala;
• ukuzivocavoca esiswini esingenalutho (kuphela uma uzizwa uphilile) kuzoba nomthelela ekushisweni kwamafutha okusebenzayo;
• uma udinga okuthile ongakudla, phuza ukuzamazama kwangaphambi kokuzivocavoca noma udle okuthile, kepha ingxenye akufanele ibe ngaphezu kwama-25% wenani lansuku zonke.

Izikimu zamandla ezithandwayo

Lapho usufunde imigomo eyisisekelo yombuso wokuzila ngezikhathi ezithile, ungathola kalula amasu avezwe ngezansi. Ngayinye yazo isuselwe ezinombolweni ezimbili: eyokuqala ikhombisa ubude besigaba sendlala, okwesibili (imvamisa mfushane) isikhathi sefasitela lokudla.

Izikimu ikakhulukazi zenziwa ngabasubathi nabakhi bomzimba - kungenzeka ukuthi ngezinhloso zokuzithuthukisa. Kepha iqiniso lihlala - basabalala ngokushesha kuyo yonke inethiwekhi njengendlela ephumelelayo yokufeza inhloso yabo futhi bathola ababukeli babo ababathandayo.

Akunakwenzeka ukusho ukuthi yiluphi uhlelo oluzolungela wena uqobo. Sincoma ukuthi uqale uzame okulula kakhulu, isibonelo, u-14/10, bese udlulela kokuyinkimbinkimbi - ngokwesibonelo, kusikimu se-20/4, lapho kunikezwa khona amahora ama-4 kuphela ukudla.

Isikimu sabaqalayo: 12/12 noma 14/10

Izinhlobo ze-12/12 kanye ne-14/10 zilungele abaqalayo abangakajwayele ukuzila okufika ngezikhathi ezithile futhi bathambekele kakhulu ekudleni okuhlukanisiwe. Uhlelo alunamikhawulo noma uhlaka, ngaphandle kwalezo umuntu ngamunye azokukhetha yena.

Ukuzila ukudla okungapheli 16/8 nguMartin Berhan

Kubhulogi yakhe, uMartin Berhan, intatheli eyaziwayo yase-US, umqeqeshi, umeluleki wezokudla kanye nomsebenzi wokwakha amatoho, uthi akaphikisi ukuphuza utshwala ngaphandle kokudla ibhulakufesi, ukuzivocavoca esiswini esingenalutho noma ukudla okuthile okumnandi.

Indlela yakhe isuselwa emithethweni eminingana eyisisekelo:

1. Bheka isikhathi sendlala ngo-4 ntambama nsuku zonke.
2. Qeqesha kanzima esiswini esingenalutho amahlandla amaningi ngesonto.
3. Ngaphambi noma ngesikhathi sokuvivinya umzimba, thatha u-10 g we-BCAA.
4. Ngezinsuku zokuzivocavoca, imenyu kufanele iqukathe izingxenye ezinkulu zamaprotheni, kanye nemifino nama-carbohydrate.
5. Isikhathi sokudla esikhulu kunazo zonke silandela ngokushesha ngemuva kwekilasi.
6. Ezinsukwini ezingezona zokuqeqesha, kugxilwe kakhulu kumaprotheni, imifino, namafutha.
7. Ukudla kufanele kucutshungulwe kancane, ikakhulukazi okuphelele, kungabikho izithasiselo.

Ngaphezu kwalokho, uBerhan uthi uhlelo lokuzila ngezikhathi ezithile alugcini nje ngokunciphisa isisindo, kodwa futhi lusiza ukwakha imisipha. Ukuzuza kwesisindo kuyathuthukiswa ngokuhlukanisa umugqa ekudleni kwangaphambi kokuzivocavoca kokudla (okungekho ngaphezu kwama-20%) naku-post-workout (50-60% no-20-30%).

Imodi ye-Ori Hofmeckler 20/4

“Uma ufuna umzimba weqhawe, yidla njengeqhawe!” Kumemezela u-Ori Hofmekler encwadini yakhe ethi The Warrior's Diet. Emakhasini ayo, ngaphezu kwefilosofi yokuphila evela kumculi onemfundo ephakeme, imithetho eyisisekelo yokudla kwamadoda ibekiwe.

Izinzuzo zokudla kweqhawe kulula kwazo: akukho okumele kubalwe, kukalwe noma kushintshwe.

Kubalulekile ukulandela imithetho embalwa bese uhlukanisa usuku lube yisigaba sendlala nokudla ngokweqile:

1. Ukuzila okungapheli 20/4 amahora angama-20 okuzila ukudla namahora ama-4 okudla. Kuyiqiniso, ngesikhathi sokuzila kuvunyelwe ukuphuza ijusi esanda kufinywa (mhlawumbe imifino), isidlo samantongomane, izithelo noma imifino.
2. U-Ori futhi uncoma ukuzivocavoca esiswini esingenalutho.
3. Ngemuva kwekilasi, ungaphuza i-kefir noma iyogathi, futhi udle namaqanda ambalwa abilisiwe.
4. Kusihlwa, isigaba esilindelwe isikhathi eside sedili siyafika: kuvunyelwe ukuthi kudle cishe wonke umuntu ngokulandelana, kepha kufanele ulandele i-oda elithile: i-fiber yokuqala (imifino emisha), bese kuba amaprotheni namafutha, nama-carbohydrate okudla okulula.

Ukudla okunesikhawu 2/5 nguMichael Mosley

Ingqikithi yesikimu ehlongozwayo nguMichael Mosley isho ukuthi izinsuku ezimbili ngesonto, ukudla ikhalori nsuku zonke kufanele kwehliswe kube ubuncane. Kwabesifazane, ama-kcal angama-500 kuphela, futhi amadoda angama-600 kcal. Isikhathi esisele, okungukuthi, izinsuku ezi-5, kuvunyelwe ukudla ngokujwayelekile, kudla isabelo sansuku zonke, kubalwa ngesisindo nomsebenzi.

Ucwaningo ngokusebenza kwalolu hlelo lwenziwa e-University of Florida. Izihloko zilandele ukudla amasonto ama-3. Sonke isikhathi, kukalwa isisindo somzimba wabo, umfutho wegazi, ushukela, amazinga e-cholesterol, omaka bokuvuvukala, nokushaya kwenhliziyo.

Ososayensi baqaphele ukwanda kwenani lamaprotheni abhekele ukusebenza nokusebenza kohlelo lwe-antioxidant, oluvimbela ukuguga. Abaphenyi baphinde babhala ukwehla kwamazinga e-insulin futhi baphakamisa ukuthi ukuzila ukudla ngezikhathi ezithile kuvimbela ukukhula kwesifo sikashukela.

Iqiniso lokuthi iwindi lokudla linomkhawulo futhi lihanjiswe eduze ntambama liyanciphisa ubungozi bokudla ngokweqile. Ukunamathela ku-PG kulula kubantu abangenasifiso ekuseni futhi abadonswa esiqandisini kusihlwa. Ngaphezu kwalokho, ukunamathela kuhlobo lwemithi kukuvumela ukuthi ungene empilweni ejwayelekile yezenhlalo, ukuzivocavoca umzimba, futhi ngesikhathi esifanayo ungagcini umsoco.

UBrad Pilon uzila ukudla okwehlisa isisindo

Umbuso, owathola ukuthandwa ngokushesha futhi wasakazeka kuyo yonke inethiwekhi, wawungeke unganakwa ngabesifazane ababelangazelela ukulahlekelwa amakhilogremu ambalwa.

Uma sikhuluma ngokuzila ukudla ngezikhathi ezithile zokwehlisa isisindo, okwenzelwe abesifazane ngokukhethekile, uhlelo olukhonjiswa kakhulu lomqeqeshi wokuqina waseCanada uBrad Pilon, olubizwa nge- "Eat-Stop-Eat". Ngaphezu kombono, kwenziwa ucwaningo olusebenzayo. Abangaphezu kwengxenye yabahlanganyeli - cishe ama-85% - baqinisekise ukusebenza kwendlela.

Kususelwa kumgomo ojwayelekile wokushoda kwamakhalori: umuntu wehlisa isisindo lapho esebenzisa amandla amaningi kunokudla ukudla.

Ngokwenzayo, umbuso udinga ukuhambisana nemithetho emithathu:

1. Yidla njengenjwayelo kulo lonke isonto (kungakuhle ukuthi unamathele ezimisweni zokudla okunempilo futhi ungadli ngokweqile, kepha akudingekile ukugcina ukubalwa okuqinile kwekhalori).
2. Izinsuku ezimbili ngesonto kuzodingeka uzikhawulele kancane - dela ibhulakufesi nelantshi, kepha ungadla isidlo sakusihlwa. Isidlo sakusihlwa kufanele sibe nenyama nemifino.
3. Ngesikhathi sosuku "olulambile", kuvunyelwe ukuphuza itiye eliluhlaza ngaphandle koshukela namanzi.

Ungakwazi ukunamathela kule rejimeni isikhathi eside, kepha kubalulekile ukuqonda ukuthi izinga lokulahleka kwamafutha lincike ezintweni eziningi: isisindo, ubudala, ukuzivocavoca umzimba, ukudla okunezelwe kuhlobo lwemithi.

Ukuzila ukudla okungapheli kanye nokomisa

Ngakho-ke, usuvele ucabange ukuthi kuyini ukuzila ukudla ngezikhathi ezithile. Igama elithi "ukomisa" mhlawumbe ujwayelene nalo futhi.

Izindlela ezithandwa kakhulu zokwehlisa isisindo emidlalweni - ukudla okunama-carb aphansi, ukudla okune-keto nokunye - kusekelwe ezimisweni zokudla okunomkhawulo, okuphikisana nokuzila ukudla ngezikhathi ezithile. Kunzima ikakhulukazi ukufaka wonke ama-kilocalor adingekayo kubantu abanesisindo esibalulekile efasiteleni lokudla lamahora ama-4.

Uhlelo lwe-16/8 lubhekwa njengokufanelekile ukomiswa. Imiphumela yokwehlisa isisindo izoba ngcono uma uhlanganisa uhlobo lwemithi nokondleka okufanele. Umbuzo okuwukuphela kwawo osele ngukuthi kungcono kanjani ukuhlanganisa ukuzila ukudla nokuvivinya umzimba.

Ukuthatha leli thebula njengesisekelo, umuntu onoma yiluphi uhlobo lomsebenzi uzozitholela inketho engcono kakhulu. Ngaphezu kwalokho, sincoma indlela enhle kakhulu yokomisa umzimba wamantombazane.

Ithebula. Uhlobo lokudla nokuzivocavoca umzimba

Ukudla okunomsoco

Ungakhohlwa ukuthi ibhalansi yamakhemikhali yokuzila ngezikhathi kufanele iphelele: ukudla kufanele kube nenani elidingekayo lamaprotheni, amafutha nama-carbohydrate, amavithamini namaminerali.

Ngasikhathi sinye, kunezici ezithile zalokhu kudla okuyingqayizivele ngokuphathelene nalabo bagijimi abathatha izidakamizwa ezisizayo ukusheshisa ukukhula kwemisipha.

• Uma umgijimi enza inkambo ye-anabolic steroids, ukudla okuningi kuyadingeka. Ngaphandle kwenani elifanele lama-carbohydrate namaprotheni, inqubekela phambili ekutholeni ubukhulu bemisipha ayinakwenzeka. Kepha ngasikhathi sinye, kubalulekile ukuthi izinto zokwakha zingene ngokulinganayo emzimbeni usuku lonke, futhi lokhu akunakwenzeka ohlelweni lokuzila ngezikhathi ezithile. Kungenzeka ukuhlanganisa lolu hlobo lokudla nama-anabolic steroids kuphela uma sikhuluma ngemithamo ephansi, ngokwesibonelo, i-oralturinabol, i-primobolan noma i-oxandrolone.
• I-Clenbuterol yaziwa ngekhono layo lokuguqula umzimba usuke ku-carbohydrate uye kumafutha wamandla ezindleleni, ngakho-ke umuthi ungabizwa ngokuthi ukwengeza okuhle kakhulu kuhlobo lwemithi yokudla ngezikhathi ezithile. Ngaphezu kwalokho, inethonya elithile lokulwa namandla.
• I-Bromocriptine ibandakanyekile ekuqongeleleni nasekushiseni amafutha, kepha kufanele isetshenziswe ngokuhlakanipha. Okuhamba phambili ngaphansi kokuholwa ngumqeqeshi onolwazi.

Izinzuzo nokulimala kokudla

Uhlelo lokuzila lwezikhathi ezithile lunezinzuzo eziningi ezingenakuphikwa. Ezinye zazo zisekelwa ngisho nocwaningo lwesayensi.

Kodwa-ke, kufanelekile ukuzilolonga ngezikhathi ezithile, ikakhulukazi uma unezinkinga zempilo, kuphela ngemuva kokubonisana nodokotela wakho. Ngaphandle kwalokho, kunengozi yokuba nezinkinga ngomgudu wamathumbu nezinye izitho.

Izinhlangothi eziqondile

• Ukuzila ukudla ngezikhathi ezithile kufundisa ukuzithiba. Ngokuhamba kwesikhathi, umuntu ufunda ukuhlukanisa phakathi kwendlala yangempela nezidingo ezingokwengqondo zokuhlafuna okuthile.
• Izinga elincane lokushisa amafutha lisuswa isiqinisekiso semiphumela ehlala njalo.
• Inzuzo yokuzila ukudla ngezikhathi ezithile futhi ukuthi izinqubo zokululama ziyasebenza. Umzimba ushintsha amangqamuzana alimele ufake amasha, aphilile, ususe amadala noma uwasebenzisele ukukhulula amandla.
• Ososayensi abavela eSouthern California bashicilela i-athikili ngo-2014 ethi amaseli ohlelo lokuvikela avuselelwa kangcono ngesikhathi sokuzila. Umzimba uzama ukonga amandla uphinde uvuselele amaseli alimele amasosha omzimba. Ngesikhathi sokuzila, inani lama-leukocyte amadala liyancipha, kepha ngemuva kokudla ukudla, kukhiqizwa okusha futhi inombolo ibuyela kokujwayelekile.

Izici ezingezinhle

• Kunzima ukuthola isisindo semisipha ngokushesha ngale ndlela yokudla.
• Ukuzila ukudla kungathinta isimo sezengqondo ngezindlela ezahlukene. Imvamisa kubangela ukucasuka, ukulahleka kokuhlushwa nesiyezi kungenzeka.
• Ukuzila ukudla kuyaphikisana nezifo eziningi: i-pancreatitis, izimila, izifo zohlelo lokuphefumula nokujikeleza kwegazi, isifo sikashukela, ukungakhululeki kahle, ukwehluleka kwenhliziyo, izinkinga zesibindi, i-thrombophlebitis, i-thyrotoxicosis.
• Isazi somzimba uMinvaliev ukholelwa ukuthi ukuzila ukudla kukhuthaza ukushiswa kwama-amino acid, hhayi amafutha. Ukushoda kwamaphrotheni kuholela ekonakaleni kwe-collagen ezintanjeni zemisipha. Ukungabikho kweglucose emzimbeni phakathi nezinsuku kudala izinqubo zokuguqula izinto ezingalungiseki.
• Amathuba okuba nenyongo namatshe ezinso ayanda. Kubantu abanesifo sikashukela, ukuzila ukudla ngaphezu kwamahora we-12 kwandisa ingozi yokuwela ku-coma ye-hypoglycemic.

Njengoba sekushiwo, konke kungokwakho. Ngaphezu kwalokho, okuningi okungahambi kahle kuhlotshaniswa ngokunembile nezikhathi ezide zesiteleka sendlala, hhayi ngombuso wamahora ayi-12, lapho u-7-9 elala khona.

Ekugcineni ukuze unqume ukuthi kufanele yini ukuzama le ndlela kuwe, impendulo ngokuzila ukudla ngezikhathi ezithile izosiza, kanye nokuxhumana okwengeziwe nodokotela, umqeqeshi noma isazi sokudla.

Bukela ividiyo: UKUZALWA WEMBHETHE AKUKHO?! with Ndondo Fly (May 2025).