Noma iyiphi inqubo yezinhlelo noma yoqeqesho ngeke ilethe imiphumela oyifunayo uma ungayinaki inkinga yokondleka. KuCrossFit, njenganoma yimuphi omunye umdlalo wezikhwepha ezinamandla, umgijimi oqeqeshwa ubhekana nengcindezi enkulu. Ngakho-ke, ukudla okunomsoco kwe-CrossFit kufanele kulinganiswe ngokucophelela ukuze kusizwe umsubathi athole amandla alahlekile ngokushesha okukhulu.
Ukudla okudumile kwabasubathi be-crossfit
Ukudla okunomsoco kweCrossFiter, njenganoma yimuphi omunye umgijimi, kungezinye zezinto ezibalulekile ezithinta ukusebenza ngempumelelo koqeqesho kanye nempilo nenhlalakahle yomdlali jikelele.
Ukudla kwe-Paleo
Imvamisa, umsoco we-CrossFit usekelwe ekudleni kwe-paleo. Umsunguli weCrossFit, uGreg Glassman ukhuthaze bonke abakwaCrossFitters ukuthi badle ukudla ukuze bagcwalise amandla asetshenziselwe ukuqeqeshwa, kodwa hhayi ukuze kugcinwe njengamafutha amaningi. Ngokubona kwakhe, ngukudla kwe-paleo okwaziyo ukunikeza i-CrossFitter amandla wokuzivocavoca okunamandla nazo zonke izakhi zomzimba, kepha ngasikhathi sinye kungavumeli ukuthi amakholori amaningi agcinwe "abekiwe".
Ukudla ngomgomo wokudla kwe-paleo - inyama enomzimba kuphela, imifino nezithelo, imbewu namantongomane, mhlawumbe kufaneleke kakhulu kumuntu ophila esikhathini se-Paleolithic, kepha kuma-CrossFitters anamuhla indlela eqinile yokudla kwesinye isikhathi ayiyona engcono kakhulu. Ochwepheshe be-CrossFitters abavamile ukunamathela ekudleni kwe-paleo, ngenxa yemikhawulo yayo eqinile ekusetshenzisweni kwama-carbohydrate.
Ukudla kwendawo
I-Zone Diet ithandwa kakhulu phakathi kweCrossFitters. Lo mgomo wokudla okunomsoco we-crossfit usekelwe ekwahlukaniseni ingxenye ethile yokudla ngamaphesenti: ama-carbohydrate angama-40%, amaprotheni angama-30% namafutha angama-30%. Kulokhu, kunconywa ukuba udle njalo emahoreni angu-4-5.
Ukudla okumaphakathi kwansuku zonke komsubathi ohlukanisiwe kungama-calories ayi-1500-2000. Lokhu kusivumela ukuthi sibheke lolu hlobo lokudla olunama-calories amancane. Lokhu kudla, njenge-paleo, kubandakanya ukwenqatshwa ngokuphelele kukashukela. Noma kunjalo, ama-carbohydrate ayinkimbinkimbi anempilo (i-oatmeal, ibhali, i-buckwheat) awavunyelwe kuphela, kepha futhi anendawo ebalulekile ekudleni. Kungenxa yekhono lokudla ama-carbohydrate ayinkimbinkimbi ukuthi ukudla kwendawo kungabhekwa njengokusebenza ngempumelelo futhi okunconyelwa ukuthi kutholakale ngezindleko zamandla aphezulu zokuqeqeshwa kweCrossFit.
Ukondleka kwe-Crossfit ngaphambi nangemva kokuqeqeshwa
Uhlelo lokudla okunomsoco eCrossFit lubheke kakhulu, luhlinzeka ngokulawulwa okuqinile kwekhwalithi, ukwakheka nobungako bemikhiqizo esetshenziswe ngaphambi nangemva kokuqeqeshwa. Sikwenzele ukubuka konke okufushane ngalokho ongakudla ngaphambi nangemva kokuqeqeshelwa ukunciphisa umzimba nokuzuza okukhulu.
Izici zomsoco zangaphambi kokuzivocavoca
Kumsubathi weCrossFit, umsoco wangaphambi kokuzivocavoca mhlawumbe yingxenye ebaluleke kakhulu yokudla kwansuku zonke. Lesi sidlo sinikeza amandla afanele okuzivocavoca umzimba. Uma ucabanga ukuthi iCrossFit ngumdlalo odla amandla futhi onamandla kakhulu, ukudla okunomsoco ngaphambi kokuzivocavoca okunjalo kufanele kube nokulinganisela ngangokunokwenzeka ngokwenani lamandla nekhwalithi yemikhiqizo.
Njengomthetho ojwayelekile, kufanele udle ukudla ngaphambi kokuzivocavoca kungakapheli amahora we-1.5-2 ngaphambi kokuzivocavoca. Kwezinye izimo, lapho imetabolism yomsubathi yehliswa, yidla ngaphambi kokuqeqeshwa amahora angu-3-4 ngaphambi kokuthi iqale.
Ukudla okunconyelwe ukuzivocavoca kwangaphambili kufanele kube ukugaya kancane futhi kunganyusi amazinga kashukela egazini. Le mikhiqizo ifaka okusanhlamvu okunothe ngama-carbohydrate ayinkimbinkimbi awusizo, njenge-buckwheat, i-oatmeal, ibhali nokunye okusanhlamvu okunenkomba ephansi ye-glycemic.
Qaphela ukuthi ukusebenzisa amaprotheni namafutha kuhlangene nama-carbohydrate aphezulu e-glycemic kuzokwehlisa inkomba ye-glycemic kuma-carbohydrate.
Ngakho-ke, ukudla isinkwa esimhlophe kuhlanganiswe nebhotela noma ushizi akubangeli ukugxuma okubukhali kushukela wegazi njengokudla isinkwa esimhlophe esifanayo, kodwa ngaphandle kwebhotela noma ushizi. Lesi sici kufanele sicatshangelwe lapho kwenziwa imenyu yangaphambi kokuzivocavoca.
Imvamisa, isidlo sangaphambi kokuzivocavoca kufanele sifake ingxenye enkulu yamaprotheni kanye nama-carbohydrate ayinkimbinkimbi. Inani lamaprotheni lingahluka ngokuya ngokuthi yimuphi umgijimi ophishekela ukuqeqeshwa kwakhe. Isibonelo, uma inhloso yokuqeqeshwa ukunciphisa isisindo, khona-ke isidlo sangaphambi kokuzivocavoca kufanele sifake inani elinyukile lamaprotheni (cishe ama-20-30 amagremu). Ngokuphambene nalokho, kunconywa ukunciphisa inani lama-carbohydrate anzima (15-20 amagremu). Amafutha ngaphambi kokuzivocavoca kwesisindo kufanele aqedwe ngokuphelele.
Uma umgomo wokuqeqeshwa ukuthola isisindo semisipha, khona-ke imenyu yangaphambi kokuzivocavoca ingabandakanya hhayi kuphela inani elinyukile lamaprotheni (cishe ama-20-30 amagremu), kodwa futhi nengxenye enkulu yama-carbohydrate ayinkimbinkimbi (ama-50-60 amagremu), enezelwa ngamafutha amancane (angadluli ku-3 -5 amagremu).
Yini okufanele udle ngaphambi kokuzivocavoca umzimba?
Nazi ezinye zezinketho zokudla ngaphambi kokuzivocavoca okunconywayo:
- Isinkwa esiphelele senhlamvu nocezu lwenkukhu noma ucezu lwenhlanzi;
- Irayisi elinsundu ngocezu lwenhlanzi ephilile noma inyama yenkomo;
- I-Buckwheat eneqanda eliboshiwe noma ucezu lwenkukhu;
- I-oatmeal nge-yoghurt yemvelo nama-omelet amaqanda ama-2-3;
- Ibhali ne-turkey (noma inkukhu) no-anyanisi;
- Ijacket amazambane noshizi namaqanda.
Noma ngabe iyiphi inketho oyikhethayo, kufanele kukhunjulwe ukuthi ukudla ukudla ngaphambi kokuzivocavoca akufanele kuphazamise ukuzivocavoca okugcwele ejimini. Ngakho-ke, indlela engcono kakhulu yokudla okunempilo ngaphambi kokuzivocavoca ukudla ukudla okugcwele amahora angu-2-3 ngaphambi kokuzivocavoca. Ukudla kwe-CrossFit nakho kuvumela ukudla okulula okuncane. Kungenziwa ngaphambi nje kokuqala kokuvivinya umzimba - imizuzu engu-20-30.
Ungadla ngaphambi kokuzivocavoca
Ungaba nokudla okulula ngaphambi kokuqeqeshwa nganoma yisiphi sezitsha ezilandelayo:
- I-yogurt yemvelo ngokufaka amajikijolo amasha kanye nethisipuni ye-oatmeal;
- I-cocktail eyenziwe ngobisi namajikijolo amasha noma izithelo;
- Izithelo ezintsha (ubhanana, i-apula, ipheya);
- Ibha ye-muesli enamafutha aphansi;
- I-Cottage cheese cocktail enebhanana ne-oatmeal obisini noma iyogathi yemvelo.
Umthetho oyinhloko wesidlwana sangaphambi kokuzivocavoca: isabelo sokudla kufanele sibe sincane kakhulu kangangokuba isisu sicishe singabi nalutho emaminithini angama-20-30 ekuqaleni kokuzivocavoca. Futhi kwakungekho bunzima esiswini, okungaphazamisa ukuzivocavoca okukhulu kwe-CrossFit.
Ukudla okunomsoco ngemuva kokuzivocavoca
Ukudla okunomsoco ngemuva kokuzivocavoca kungenye yezidlo ezibaluleke kakhulu kumdlali weCrossFit. Ngaphezu kwalokho, ngemuva kokuzivocavoca umzimba, ukudla kumunca umzimba ngokushesha okukhulu nangokuphumelelayo. Ngisho nama-carbohydrate alula azozuzisa ngalesi sikhathi - ukubuyisela imithombo yamandla emzimbeni. Abasubathi abangochwepheshe babiza lesi sikhathi ngokuthi iwindi le-protein-carbohydrate noma i-anabolic. Ngalesi sikhathi, cishe konke ukudla kusetshenziselwa ukubuyisa amandla futhi kufakiwe kuzinqubo ze-anabolism.
Njengomthetho ojwayelekile wesithupha, ama-car-post-workout asetshenziswa kakhulu emithonjeni ephezulu ye-glycemic, eyi-carbs eshutheka ngokushesha okukhulu futhi ikhuphule amazinga e-insulin egazini. Ngemuva kokuqeqeshwa, i-insulin iyadingeka emzimbeni womsubathi ukuqala izinqubo ze-anabolism (ukukhula) nokuvimbela ukukhubazeka kwemisipha (ukubhujiswa).
Qaphela! Uma, ngemuva kokuzikhandla okukhulu komzimba, isici se-CrossFit, umzimba ungatholi ingxenye yama-carbohydrate asheshayo, inqubo ye-catabolism ingaqala, lapho umzimba uqala ukudla imisipha yawo ukugcwalisa amandla.
Kuyinto engathandeki neze ukuvumela le nqubo ukuthi yenzeke, ngakho-ke, ngokushesha ngemuva kokuzivocavoca okukhulu (ngemuva kwemizuzu emi-5 kuya kwengu-10), kunconywa ukuba nesidlwana esincane.
Ukudla okulula ngemuva kokuzivocavoca
Lezi kungaba noma yikuphi okukhethwa kukho okulula kokudla okulula:
- Milkshake ngezithelo ezintsha namajikijolo;
- I-yoghurt yemvelo enebhanana kanye nama-strawberry;
- Ushizi we-curd ophansi;
- Noma iyiphi ibha yezemidlalo;
- Amasangweji ama-peanut butter.
Kumele kukhunjulwe ukuthi umsoco we-CrossFit awukuthandi ukudla ama-carbs asheshayo. Ikakhulu, akukuhle neze ukwenza lokhu kusihlwa, futhi uma umgijimi efuna ukunciphisa umzimba. Ngakho-ke, uma ukuzivocavoca kuwela kusihlwa noma ebusuku, ingxenyana encane yoshizi we-cottage (engekho ngaphezu kuka-100-200 amagremu) ngokufaka izinkezo ezimbalwa zoju noma uhhafu webhanana kufanelekile ukuvala iwindi le-protein-carbohydrate.
Ngemuva kokudla okulula, amahora we-1.5-2 ngemuva kokuqeqeshwa, ungadla ukudla okugcwele. Imenyu yokuzivocavoca kufanele ifake ingxenye enkulu yamaprotheni (cishe amagremu angama-40) nama-carbohydrate anzima (amagremu angama-40-50).
Yini ongayidla ngemuva kokuqeqeshwa?
Ukudla okunconyiwe kwangemva kokuzivocavoca:
- Ingxenye ye-durum pasta enoshizi namaqanda;
- Inyama yenkomo namazambane webhatyi;
- Isitshulu senkukhu, ubhontshisi oluhlaza kanye nopelepele nge-buckwheat;
- Irayisi lasendle ne-turkey;
- Ama-pancake e-oat ane-cottage shizi.
Kodwa-ke, kuphakanyisiwe ukuthi ukudala iwindi le-protein-carbohydrate ngokushesha ngemuva kokuzivocavoca akuyona into edlula ukuhweba okuhlakaniphile okwenzelwe ukukhulisa ukuthengisa kokudla kwezemidlalo neziphuzo. Futhi le nguqulo ithola isiqinisekiso sayo emibuthanweni yesayensi. Abaphenyi baphetha ngokuthi ukwethulwa kwezinqubo ze-anabolic emzimbeni ngeke kuqale kuze kube yilapho umzimba usubuyisele amandla awo we-phosphates ne-ATP kumaseli ngezinqubo ze-oxidative.
Kwenzeka kanjena. Ngemuva kokuqeqeshwa ngamandla okukhulu, inani elikhulu le-lactic acid likhiqizwa emisipheni, elingena egazini, liqoqana esibindini, lapho liguqulwa libe yi-glycogen. I-Resynthesis (ukunciphisa okuphansi) kwe-glycogen akunakwenzeka ngaphandle kokubamba iqhaza kwezinqubo ze-oxidative ezinikeza umzimba amandla. Ngakho-ke, emahoreni okuqala angama-24-48 ngemuva kokuqeqeshwa okunamandla, umzimba umatasa ubuyisela futhi ugcine i-homeostasis, kanye nokuguqula i-lactic acid ibe yi-glycogen ngezinqubo ze-oxidative futhi ayinayo nhlobo i-anabolism. Lokhu kusho ukuthi nakanjani akadingi imithamo ephezulu yamaprotheni nama-carbohydrate.
Ukudla okunomsoco kwezemidlalo kweCrossfit
Asikwazi ukucabanga nge-CrossFit ngaphandle kwekhwalithi ephezulu nokusebenza kwemisipha nokukhuthazela. Ngakho-ke, ukuze kugcinwe amandla namandla, ngaphezu kokudla okugcwele nsuku zonke, ukudla okunomsoco kwe-CrossFit kuvumela ngokuphelele ukusetshenziswa kokudla okukhethekile kwezemidlalo.
Isethi eyisisekelo yanoma iyiphi i-novice crossfitter yile: amaprotheni (noma i-gainer - kuya ngezinhloso zokuqeqeshwa), i-BCAA amino acid, izakhiwo zevithamini nezamaminerali. Abasubathi abaningi bangezela lolu hlu ngokubona kwabo nge-creatine, ama-chondroprotectors, i-L-carnitine, ama-testosterone boosters ahlukahlukene nezinye izithasiselo.
Amaprotheni kanye nabatholi
Amaprotheni ayingxube yamaprotheni egxilile, okuthi, lapho ifakwa ngosizo lwama-enzyme akhethekile, ihlukaniswe ngama-amino acid futhi isetshenziselwa izidingo zokwakha zomzimba. Amaprotheni aseCrossFit, njengesengezo esiyisisekelo, angaba ngumsizi omuhle kakhulu lapho singekho isikhathi noma ithuba lokudla okugcwele.
Inzuzo ingxube yamaprotheni-carbohydrate okuvame ukungezwa kuyo i-creatine, ama-amino acid noma ezinye izinto zokulandela umkhondo. Imvamisa, imixube enjalo isetshenziswa ngabantu abanomzimba omncane ongenankinga ngokufakwa kwamafutha ngokweqile (ama-ectomorphs), ukugcwalisa masinyane amandla omzimba ngemuva kokuqeqeshwa nokuzuza isisindo somzimba. Ngokuphathelene neCrossFit, njengomdlalo wamandla aphezulu futhi onamandla ngokwedlulele, ukusetshenziswa komzuzi kunganconywa ngaphambi komthwalo wokuqeqesha ukugcina ukuqina okuphezulu koqeqesho nokusebenza kahle komdlali. Abazuzi bokukhiqizwa kwesimanje benza umsebenzi omuhle hhayi nje ngomsebenzi wokugcwalisa ukusetshenziswa kwamandla okwandisiwe ngemuva kweCrossFit, kepha futhi nokusiza imisipha ukuthi ithole kangcono ngemuva kokuqeqeshwa.
Ama-amino acid
Ama-amino acid ayisisekelo sazo zonke izinto eziphilayo, ngoba kuvela kuwo ukuthi onke amaprotheni omzimba aqukethe. Ama-amino acid e-BCAA asetshenziswa kakhulu kwezokudla kwezemidlalo. Le nhlanganisela ye-amino acid yakhiwa ama-BCAAs amathathu abalulekile: i-leucine, i-isoleucine ne-valine. Lawa ma-amino acid akha u-35% wawo wonke ama-amino acid ezicutshini zemisipha, enza kusebenze izinqubo ze-anabolism, avimbele i-catabolism futhi afake isandla kumthelela ovuthayo wokushisa amafutha. Umehluko omkhulu phakathi kwe-BCAA amino acid namanye ama-amino acid ukuthi ahlanganisiwe emzimbeni womuntu ngokwawo, ngokungafani namanye ama-amino acid ayi-17, ngakho-ke umuntu angakuthola kuphela ekudleni noma kwizithasiselo zemidlalo.
Kodwa-ke, isidingo se-BCAA amino acid okwamanje siyabuzwa, njengoba abacwaningi abaningi baphethe ngokuthi ukutholwa kwama-amino acid ngabasubathi kwanele lapho belandela ukudla okujwayelekile okulinganiselayo, kufaka phakathi ukusetshenziswa kwezinkukhu, inyama yenkomo, inyama yengulube, amaqanda, ushizi nemikhiqizo yobisi ecebile. amaprotheni. Yile mikhiqizo yokudla engakwazi ukumboza ngokugcwele isidingo somzimba sama-amino acid abalulekile.
Vitamin namaminerali izakhiwo
Izakhi zevithamini-amaminerali yizithako ezisebenza ngokuphila okuqukethe amavithamini namaminerali adingekayo ukugcina yonke imisebenzi yomzimba. KwaCrossFitters, njenganoma yimuphi omunye umsubathi, amavithamini namaminerali adlala indima ebalulekile ekululameni, ekuzuzeni kwemisipha, nasekunciphiseni umzimba. Imakethe yesimanje yamavithamini namaminerali inikezela ngamanani anhlobonhlobo alawa ma-supplements: kusuka kuma-ruble angama-200 kuye kuma-ruble ayi-3000-5000. Noma kunjalo, ukusebenza kahle kwesakhiwo esithile akuxhomekile njalo enanini. Imvamisa, abagijimi bathatha amavithamini nge-inertia, bengazi isidingo sangempela somzimba sento ethile. Ngakho-ke, ngaphambi kokuthatha lokhu noma lokho kuyinkimbinkimbi, kungakuhle ukuthi uvivinye igazi ngamavithamini. I-Hypervitaminosis (ivithamini eyeqile) kwesinye isikhathi iyingozi kakhulu kune-hypovitaminosis (ukuntuleka kwamavithamini).
Ukudla kwansuku zonke kwamavithamini imvamisa izinyanga eziyi-1-2 ngekhefu lezinyanga ezingu-2-3. Ukuthatha amavithamini unyaka wonke akunconywa ngesizathu sokuthi umzimba ungalahlekelwa ngokuphelele amandla okuthola amavithamini, amaminerali kanye nezinye izakhamzimba ekudleni. Ngakho-ke, ikhefu lokuthatha ngisho nezakhiwo ezinamavithamini namaminerali ezingenabungozi liyadingeka kunoma yikuphi.
Imisipha Yokwakha Imisipha
Kunemibono nemibono eminingi ehlukene odabeni lokondleka kokwakha isisindo somzimba okwamanje, kwesinye isikhathi kuyaphikisana. Noma kunjalo, indlela enjalo yokuxazulula inkinga yokuthola isisindo semisipha ingachazwa kuphela ngesifiso sokuletha okuthile okusha, okwangempela futhi okuyingqayizivele ekudleni.
Yini okufanele ucabangele lapho ukuthola okuningi?
Lapho kwakhiwa isisindo semisipha, ukudla okunomsoco ngaphambi kokuzivocavoca kudlala indima ebaluleke kakhulu. Ngakho-ke, hhayi kuphela ikhwalithi yokudla ebaluleke ngokukhethekile, kepha futhi nohlobo oluqinile lokudla. Amahora ama-2 ngaphambi kokuvivinya umzimba, kufanele kuthathwe ukudla okugcwele, okubandakanya ingxenye yama-carbohydrate anzima (okungenani ama-50-60 amagremu) namaprotheni asezingeni eliphakeme (okungenani ama-20-30 amagremu).Ngemuva kokuqeqeshwa, kufanele ube nesidlwana esincane (kulokhu, noma yikuphi ukuxubana nezithelo kufanelekile, futhi kusuka kokudla okunempilo - ingxenye yomzuzi), namahora angu-1.5-2 ngemuva kokuqeqeshwa, kufanele ube nokudla okugcwele okune-carbohydrate eyinkimbinkimbi namaprotheni. kwamukelekile futhi nokudla inani elincanyana lama-carbohydrate asheshayo e-dessert.
Ngokubanzi, isethi yemisipha yakhelwe ezimisweni ezifanayo, kungakhathalekile ukuthi umsubathi unamandla noma ezinye izindlela.
Izimiso zokuzuza isisindo
- Ukusetshenziswa kokudla okunama-kilojoule amaningi. Endabeni yokuthola isisindo semisipha, ukudla kwansuku zonke komgijimi kufanele kube nokudla kwama-kilojoule angama-60-70%. Vele, awukwazi ukunxusela izinzuzo zezempilo zokudla imifino nezithelo, kepha ngokudla okuhlose ukuzuza imisipha, i-fiber eyeqile izophazamisa ukugaya okufanele futhi inciphise ukumuncwa kwezakhi. Ngakho-ke, inani le-fiber ekudleni komsubathi uma kwenzeka ethola ubukhulu bemisipha akufanele leqe ku-20-30%.
- Ukudla okungu-6 ngosuku. Ukudla okungu-5 noma okungu-6 ngosuku inani elifanele lokudla lokuthola isisindo semisipha. Ngokudla okunjalo, umgudu wokugaya awulayishwa ngokweqile, futhi nenani lezakhamzimba egazini lihlala ligcinwa ezingeni elithile elidingekayo ukuze kube ne-anabolism esebenzayo. Ucwaningo luqinisekisa iqiniso lokuthi uma inani lokudla, elenzelwe ukudla okungu-5-6, lidliwe ekudleni okungu-2 noma okungu-3, khona-ke izakhi zomzimba ezengeziwe zizogcinwa ngohlobo lwamafutha futhi ngeke ziwusize umzimba. Ngaphezu kwalokho, kufakazelwe ukuthi umphumela we-anabolic wokudla awuthathi amahora angaphezu kwama-3-4.
- Izilinganiso zamaprotheni, ama-carbohydrate namafutha. Ukudla kwansuku zonke komsubathi, inhloso yakhe ukuthola isisindo somzimba, kufanele kube nama-carbohydrate angama-50-60%, amaprotheni angama-30-40%, namafutha anempilo ayi-15-20%. Kulokhu, kufanele usebenzise kakhulu ama-carbohydrate ayinkimbinkimbi. Iningi lamaprotheni anconyelwa ukutholakala ekudleni hhayi kokudla kwezemidlalo. Kuyadumaza kakhulu ukusika inani lamafutha (ngaphansi kwe-10%) ukuze ugweme ukuphazamiseka komzimba emzimbeni.
Ngokulandela lezi zimiso zokudla okunempilo, ukuzihlanganisa nokusebenza okulungile okukhulu, ungathola ubukhulu bemisipha esezingeni eliphakeme.
Ukudla okunomsoco kweCrossFit yokwehlisa isisindo
Abasubathi abaningi abafisa ukuhamba ngezinyawo, ikakhulukazi amantombazane, baphupha ngokunciphisa umzimba. Ngokwabo, izivivinyo ze-crossfit zinamandla amakhulu futhi, uma izincomo zokondliwa zilandelwa, zifaka isandla ekulahlekelweni okulungile nekhwalithi ephezulu yesisindo eseqile.
Umthetho omkhulu wokwehlisa isisindo uzwakala kanjena: kudle amakhalori angaphansi kwaleyo ongayisebenzisa. Ngakho-ke, ukudla okulungile kokwehla kwesisindo kuyindlela ebaluleke kakhulu yokunciphisa isisindo ngempumelelo.
Yini okufanele uyicabangele lapho ulahlekelwa isisindo?
Kunamaphuzu amaningi okufanele ucatshangelwe lapho ulahlekelwa isisindo.
- Akukho ukwehla kwesisindo sendawo ngokudla - lokhu kufanele kukhunjulwe. Umzimba womuntu uchitha amafutha amaningi ngokweqile, uvimbela ukushiswa okungalingani kwamafutha omzimba. Imvamisa, okokuqala, ukwehla kwevolumu kuyabonakala engxenyeni engenhla yomzimba (efanele abesifazane), okungahle kube nephutha ngabesifazane abathile ngokushiswa kwasendaweni, kepha lokhu akunjalo. Eqinisweni, izinqubo ezishisa amafutha zishukunyiswa emzimbeni wonke ngasikhathi sinye, kungukuthi umphumela awubonakali ngaso sonke isikhathi.
- Fast kwesisindo - lokhu ukwehla kwesisindo okungalungile. Umphumela wokwehla kwesisindo esisheshayo, okungcono kakhulu, kuzoba ukulahleka kwamanzi emzimbeni, kokulahleka okukhulu kakhulu kwemisipha nokuphazamiseka kwamahomoni. Imvamisa, ngemuva kokulahlekelwa isisindo ngokushesha, isisindo eseqile sibuyela esikhathini esifushane ngomphumela wokuqhakambisa kanye ne-edema.
- Noma ngubani angancipha. Kwanele ukuhlinzeka ngokuntuleka kokudla kwama-calories kusuka ekudleni noma ukukhulisa izindleko zabo ngokuzivocavoca umzimba.
Njengasendabeni yokuthola isisindo semisipha, kunezimiso eziningi endabeni yokwehlisa isisindo, uma zilandelwa, ungathola imiphumela ehlala njalo.
Izimiso zokwehlisa isisindo kuCrossFit
- Ukudla kokudla okunama-calorie amancane. Ukudla komsubathi ofuna ukwehlisa isisindo kufanele kube ukudla kwama-kilojoule aphansi okungama-70-80%. Ukudla okuhle futhi okunempilo kakhulu yilokho okune-fiber eningi, okuholela ekusuthweni okusheshayo, kunama-calories aphansi futhi kusekela umgudu wokugaya ukudla. Futhi, i-fiber iyakwazi ukunciphisa ukumuncwa kwama-carbohydrate namafutha asuka ekudleni, iqinisekise ukuthi ingena kancane kancane egazini.
- Ukudla okungu-6 ngosuku. Njengasendabeni yesisindo semisipha, lapho wehlisa isisindo, kufanele udle kaningi (okungenani ama-5-6 amahlandla ngosuku) nasezingxenyeni ezincane. Ngale ndlela yokudla, amandla avela ekudleni azoguqulwa ngokuphelele abe amandla okusekela impilo, futhi ukungabi khona kwawo kuzonxephezelwa ngosizo lwamafutha omzimba amaningi. Ngaphezu kwalokho, lokhu kudla kukuvumela ukuthi unciphise umuzwa wendlala emini futhi uvimbele izifo zomgudu wamathumbu.
- Susa ama-carbohydrate alula futhi ubeke umkhawulo emafutheni. Ama-carbohydrate alula (asheshayo), uma edliwe, abangela ukwanda okukhulu kushukela wegazi, okuvusa ukuvela komuzwa wendlala kungakapheli imizuzu eyi-15-20. Ngaphezu kwalokho, ama-carbohydrate alula anama-kilojoule amaningi futhi amunca ngokushesha okukhulu, okwenza ukukhiqizwa kwe-insulin futhi kuvuse inqubo yokugcina amafutha. Amafutha nawo anama-calories amaningi futhi awadingi amandla amaningi ukuze amunce umzimba. Isibonelo, uma udla ama-calories ayi-100 ama-carbohydrate, khona-ke ama-calories angama-23 asetshenziselwa ukucubungula nokonga ama-calories angu-77 kuma-carbohydrate. Kepha uma udla ama-calories ayi-100 amafutha, kudingeka ama-calories amathathu kuphela ukuwagcina, bese ama-calories angama-97 asala emzimbeni. Ngaphezu kwalokho, uma udla amafutha amaningi kunalokhu umzimba okudingayo njengamanje, i-lipase enzyme iyasebenza, eqala inqubo yokufakwa kwamafutha kuma-adipocyte (amangqamuzana amafutha). Kodwa-ke, akunakwenzeka ukukhawulela ngokuphelele ukutholakala kwamafutha, ngoba anesibopho sempilo yesikhumba, izinwele nezinzipho, kanye nokugcina amazinga e-hormonal emzimbeni.
- Imikhawulo yokudla ngaphambi nangemva kokuvivinya umzimba. Kunconywa ukuthi udle ingxenye encane yamaprotheni amahora amabili ngaphambi kokuqeqeshwa. Masinyane ngaphambi kokuqala ukuzivocavoca umzimba, akufanele udle, ngoba umzimba kufanele usebenzise amandla avela ezinqolobaneni zawo zamafutha, hhayi ukudla. Ngemuva kokuqeqeshwa, kunconywa ukuthi ungadli nhlobo amahora ama-2, ngoba phakathi nalesi sikhathi izinga lomzimba emzimbeni landa kakhulu, futhi ukuhluka kwamafutha acid egazini kuyanda. Uma udla ngemuva nje kokuqeqeshwa, khona-ke wonke ama-acid anamafutha azobuyela kuma-adipocyte (amangqamuzana anamafutha), futhi uma ungadli, "azosha".
Amamenyu Wamasonto onke we-CrossFit
| UMsombuluko | |
| Isidlo sokuqala: | 50 amagremu we-oatmeal noma we-oatmeal, ibhanana elilodwa elincane noma izingcezu ezimbalwa zeshizi, ingilazi ye-kefir noma i-cocoa. |
| Ukudla kwesibili: | Amaqanda amathathu abilisiwe noma i-omelet yamaqanda amathathu, isithelo esincane (i-apula eliluhlaza noma i-orange). |
| Ukudla kwesithathu: | Inyama yenkomo enciphile (ama-gramu ayi-150) ngobhontshisi obuluhlaza, isaladi yemifino entsha enamakhambi, itiye eliluhlaza noma ikhofi ngaphandle koshukela. |
| Umthamo: | 30-40 amagremu wezithelo noma amantongomane omisiwe, iwolintshi elilodwa eliphakathi nendawo. |
| Isidlo sesine: | Amagremu ayi-100 ezinhlanzi ezimhlophe, isaladi yemifino ngamakhambi kanye neyogathi yemvelo. |
| Isineke ngaphambi kokulala: | Ingilazi (250 amagremu) yeyogathi yemvelo noma i-kefir. |
| NgoLwesibili | |
| Isidlo sokuqala: | Ama-omelet amaqanda amathathu noma amagremu ama-50 e-bran muesli, isithelo esisodwa esincane (ubhanana, i-apula noma ipheya), itiye eliluhlaza noma ingilazi yobisi. |
| Ukudla kwesibili: | Amagremu ayi-100 eyogathi yemvelo kanye nengxenyana encane yephalishi le-buckwheat. |
| Ukudla kwesithathu: | I-chicken fillet (i-150 gram) ene-durum pasta noshizi, imifino emisha. |
| Umthamo: | 50 amagremu ezithelo ezomile noma izithelo ezinkulu (ubhanana, ipheya noma i-apula). |
| Isidlo sesine: | 150 amagremu ezinhlanzi, abhakwe nemifino, ingxenye yelayisi lasendle, isaladi yemifino entsha. |
| Isineke ngaphambi kokulala: | Ingilazi yeyogathi noma amagremu ayi-100 e-cottage shizi. |
| NgoLwesithathu | |
| Isidlo sokuqala: | Ukolweni noma i-oatmeal, ukhokho, izingcezu ezimbalwa zeshizi. |
| Ukudla kwesibili: | Amaqanda amabili abilisiwe, ibhanana elilodwa elincane. |
| Ukudla kwesithathu: | I-150 gramu yezinhlanzi ezondile nge-buckwheat nama-peas aluhlaza, isaladi entsha yemifino, ingilazi ye-kefir noma ubisi. |
| Umthamo: | Amagremu ayi-100 e-cottage shizi noma ingilazi yeyogathi yemvelo. |
| Isidlo sesine: | I-Turkey fillet (i-150 gram) ene-zucchini nesitshalo seqanda, ebhakwe kuhhavini, isaladi yemifino ngamakhambi. |
| Isineke ngaphambi kokulala: | Ingilazi yeyogathi noma ubisi. |
| ULwesine | |
| Isidlo sokuqala: | I-omelet yamaqanda amathathu enezinhlanzi zasolwandle noma i-tuna ekheniwe, ucezu lwesinkwa sokudla okusanhlamvu, ukhokho noma itiye eliluhlaza. |
| Ukudla kwesibili: | Isemishi eliphelele lesinkwa esine ushizi, ingilazi yobisi. |
| Ukudla kwesithathu: | I-chicken fillet (i-150 gram) enamakhowe no-anyanisi, ingxenye yamazambane webhatyi, itiye eliluhlaza. |
| Umthamo: | Ubhanana owodwa noma idlanzana lamantongomane (amagremu angama-50). |
| Isidlo sesine: | Inhlanzi emhlophe (150 amagremu) ne-buckwheat, ingxenye yesaladi yemifino ngamakhambi. |
| Isineke ngaphambi kokulala: | Ingilazi ye-kefir noma ubisi. |
| ULwesihlanu | |
| Isidlo sokuqala: | I-Buckwheat noma i-oatmeal, izingcezu ezimbalwa zeshizi, ukhokho. |
| Ukudla kwesibili: | I-omelet yamaqanda amathathu noma amaqanda amathathu abilisiwe, isithelo esincane (i-apula noma ipheya). |
| Ukudla kwesithathu: | Inkomo noma inyama yengulube (5.2911 oz) ene-durum pasta, isaladi enemifino emisha namakhambi, itiye eliluhlaza. |
| Isidlwana: | Ingilazi yeyogathi yemvelo noma amagremu ayi-100 e-cottage shizi. |
| Isidlo sesine: | I-chicken fillet (amagremu ayi-100) nobhontshisi obuluhlaza nensimbi yensimbi, ingxenye yesaladi yemifino. |
| Isineke ngaphambi kokulala: | Ingilazi ye-yogurt noma i-kefir. |
| NgoMgqibelo | |
| Isidlo sokuqala: | Ama-omelet amaqanda amathathu noshizi nocezu lwesinkwa esiphelele samabele, ukhokho. |
| Ukudla kwesibili: | Ingxenye yephalishi lamabele elinethanga, itiye eliluhlaza. |
| Ukudla kwesithathu: | Amagremu ayi-150 ezinhlanzi ezimhlophe ezimhlophe namazambane abhakiwe noma ilayisi lasendle, isaladi yemifino entsha, itiye eliluhlaza. |
| Umthamo: | Ingilazi yeyogathi yemvelo noma amagremu ayi-100 e-cottage shizi. |
| Isidlo sesine: | I-150 gram ye-turkey fillet enezinyosi eziluhlaza kanye ne-buckwheat, isaladi entsha yemifino enamakhambi. |
| Isineke ngaphambi kokulala: | Ingilazi ye-kefir noma ubisi. |
| NgeSonto | |
| Isidlo sokuqala: | Ibhali noma iphalishi likakolweni, izingcezu ezimbalwa zikashizi, ukhokho. |
| Ukudla kwesibili: | Amaqanda amathathu abilisiwe, isithelo esisodwa esincane (i-apula, ipheya noma iwolintshi). |
| Ukudla kwesithathu: | I-150 gram ye-turkey fillet ne-buckwheat noma i-durum pasta, ingxenye yesaladi yemifino entsha enamakhambi ne-yogurt yemvelo. |
| Umthamo: | 50 amagremu ezithelo ezomisiwe noma ubhanana owodwa omncane. |
| Isidlo sesine: | Amagremu ayi-150 ezinhlanzi ezibomvu namazambane ejacket, isaladi yemifino emisha enamakhambi. |
| Isineke ngaphambi kokulala: | Ingilazi yobisi noma iyogathi yemvelo. |
