Yini ongayikhetha - ukudla noma ukuvivinya umzimba ngamandla? Ukudla ngesheduli noma kuphela lapho ufuna ukudla? Ochwepheshe abavela ku-Weighted People show show ku-STS baphendula imibuzo ecindezela kakhulu yalabo abanciphisa isisindo - usekela-mpetha waseMoscow emzimbeni womzimba, umbhali wendlela yakhe yokuzivocavoca yokwehlisa isisindo, ukulawula isisindo nokulungiswa kwezindawo eziyinkinga u-Irina UTurchinskaya nochwepheshe wokuqina, umbhali webhulogi yevidiyo ethandwa kakhulu mayelana nokuqeqeshwa nokondleka kukaDenis Semenikhin.
Irina Turchinskaya futhi Denis Semenikhin
Abantu abanesisindo yisi-analogue sokuqala saseRussia sephrojekthi edume umhlaba wonke i-The Biggest Loser, lapho abesilisa nabesifazane abasesigabeni sesisindo esingu-100 + babamba iqhaza khona. Ezinyangeni ezine, ngaphansi kokuqondiswa kwabaqeqeshi kanye nezazi zokudla, bazodlula esikoleni esinzima sokunciphisa isisindo. Ungasigcina kanjani isisindo, kungani ukuzivocavoca kungenamthelela, yikuphi ukudla okungenampilo? Le mibuzo neminye ethandwa kakhulu yilabo abancipha emzimbeni iphendulwe ngabaqeqeshi be-reality show.
Kungani ungeke wehlise isisindo unomphela ezinyangeni ezimbalwa, ngokulandela ukudla nokuqeqeshwa okunamandla?
U-Irina Turchinskaya:
- Iphutha elikhulu lokwehlisa isisindo sonyaka wasolwandle ukuthembela kumlingo. Uqhubeka nokudla futhi unethemba lokuthi ngesikhathi esifushane kakhulu uzokhipha amakhilogremu athe xaxa abelokhu eqongelela eminyakeni edlule. Ukugcina umzimba wakho uphilile futhi muhle kuyindlela yokuphila, hhayi into yesikhashana. Uma indlela yakho yokuphila ikwenze wazizwa kabi futhi ubukeka umubi, lapho-ke akunakwenzeka ukukushintsha lokho emasontweni amabili noma ngenyanga. Kufanele ucabangisise ngokuphelele ngokuziphatha kwakho kokudla, bese kuthi lapho isisindo singabuyi. Abantu bathambekele kakhulu ezinhlotsheni ezahlukahlukene ezikhangisiwe zemithi yokwehlisa isisindo ethembisa imiphumela esheshayo ngomzamo omncane womuntu siqu. Amajikijolo omlingo, amagxolo esihlahla esingavamile nezinye izithasiselo ezithembisa ukususa isisindo esiningi ngokweqile inganekwane. Noma i-placebo enjalo isebenza, imiphumela yayo ingeyesikhashana futhi ingabuyiselwa emuva. Shintsha isimo sakho sengqondo ngokudla, futhi ngeke udinge amajikijolo.
Kungenzeka yini ukwehlisa isisindo futhi uqinise, kuphela ngokuzikhawulela ekudleni, noma okuphambene nalokho, ngokudlala imidlalo kuphela?
UDenis Semenikhin:
- Okwesibili kungenzeka futhi kuhlale isikhathi eside kunokwokuqala. Uma umuntu ezibeka ekuzikhandleni okungathi sína ngokomzimba, khona-ke umzimba wakhe ngokwawo uqala ukudinga ukondleka okufanelekile. Udinga ukululama ekuqeqeshweni futhi alungiselele isifundo esilandelayo, futhi lokhu kudinga izinto ezithile. Vumelana ngokuthi ngesikhathi sokunyuka, lapho uhamba okungenani amakhilomitha angama-30 kuya ku-40 ubhaka ngosuku, akekho ofuna ukudla isidlo sakusihlwa esiphundu esinama-roll namaswidi. Umzimba uzodinga ukudla okujwayelekile nokunomsoco!
U-Irina Turchinskaya:
- Ekudleni unganciphisa isisindo, kepha ngasikhathi sinye ungatholi umzimba ophilile futhi onempilo, kepha umzimba omubi, othambile onemisipha ebuthakathaka, engathandeki njengamafutha. Lokho obekufihlwe phambilini ngemuva kwamafutha omzimba kuzoba ngaphandle. Akunakwenzeka ukukhipha imisipha kuphela ngokudla ngendlela ekhethekile, okuwukuphela kwendlela yokuzivocavoca umzimba: ukubhukuda, ukugijima, ukubiya noma ukudansa, akudingekile ukuya ejimini. Noma yimuphi umdlalo unendlela yawo, izinhloso zawo. Uma ufuna ukwakha imisipha enhle, isibalo, khona-ke ngeke ucabange nganoma yini engcono ukwedlula ukwakha umzimba, akusizi ngalutho lokhu okuhumusha ngokuthi “ukwakha umzimba”.
Imithwalo elungile kanye nokudla okufanele kuxhumene kakhulu: ngeke kube nempumelelo ngaphandle kokuqala noma ngaphandle kwesibili. Akunakwenzeka ukuzibeka esimweni esifanele uma umuntu enza imithambo futhi ngesikhathi esifanayo adle noma yini enyantisayo. Ngemuva kokuzikhandla, imisipha idinga izinto ezifanele, hhayi isoseji, lapho kunenani eliphansi lamaprotheni wemvelo. Kuvela okweqile kwama-calories, lapho kungenakwenzeka khona ukwakha izicubu zemisipha, ziphenduka amadiphozi amafutha.
Kunemibono emibili ethandwayo nehluke ngokuphelele kumsoco. Okufanele ukwenze: yidla kuphela lapho ufuna ngempela noma ngezingxenyana ezincane usuku lonke, noma usuthi?
U-Irina Turchinskaya:
- Akukho kudla okulungile okukodwa, njengoba kungekho bantu abafana ngokuphelele. Kunezinto eziningana ezinikezwe umuntu ngokwemvelo - uhlobo oluthile lwe-metabolism, i-carbohydrate, amaprotheni kanye ne-fat metabolism. Ngakho-ke, umsebenzi wanoma ngubani ofuna ukuhola indlela yokuphila enempilo ukukhetha owakhe kuzo zonke izindlela zokudla okunempilo. Othile udinga isidlo sasekuseni esimnandi kanye nesidlo sakusihlwa esincane, othile udinga "inguqulo yase-Italiya": inkomishi yekhofi yokudla kwasekuseni nedina eligcwele. Akufanele sesabe ukuzama izinto ezintsha nokuhlola. Umthetho ofanayo usebenza ekuqeqesheni. Kukhona ukuthambekela kwemisipha maqondana nohlobo oluthile lomthwalo: umuntu uyi-sprinter, kanti omunye uhlala endaweni yokuhlala. Isibonelo, ngithanda ukwenza konke okusemandleni ami esikhathini esifushane ngaphezulu.
UDenis Semenikhin:
- Udinga ukudla kancane, ngezingxenye ezincane zokudla okulungile, ungalokothi udle ngokweqile. Kulula ngomgudu wokugaya ukudla futhi ulungile ngokuya ngamandla we-metabolism. Noma ikuphi ukudla okuyinala kubambezela zonke izinqubo emzimbeni, kubangela ukozela, ngakho-ke abantu abaningi bafuna ukudla uphudingi ngemuva kokudla kwakusihlwa - umthombo wamandla asheshayo adingekayo ukugaya lokho okudliwe. Kunconywa kakhulu ukuthi ungaziletheli kulokhu.
Ngaphezu kwalokho, kubalulekile ukuthi ukudla okudliwayo kwenziwe ngamabomu futhi kuhlelwe. Wonke umuntu ujwayelene nalesi simo lapho, ethathwa yingxoxo komunye umcimbi wokuzijabulisa, ungadla okuthile okungasizi ngalutho ngaphandle kokuqaphela. Kufanele uhlale uqaphele lokho okudlayo, ungalokothi udle ngokuzenzekelayo.
Yimiphi imikhiqizo empeleni evusa ukubonakala kwamasentimitha engeziwe, futhi yimiphi ewona ngeze?
U-Irina Turchinskaya:
- Imikhiqizo elungiselelwe nguwe uqobo iyasiza: ucezu lwenyama ebilisiwe, ethosiwe noma ethosiwe, inkukhu, inhlanzi, izitsha eziseceleni ezilula. Gwema ukudla okomisiwe nokufriziwe. Angiboni lutho oluyisigebengu ku-pasta ebilisiwe, imibuzo ivela kuphela ngemuva kokufaka izingcezu kubo, okungahlanganisa amafutha angenampilo.
Ngokwehlukana, ngizothi ngemayonnaise. Kukhona amafutha ekhwalithi ephezulu adingwa ngumzimba - isibonelo, amafutha omnqumo, futhi kukhona imayonnaise, okuthiwa yenziwe ngezithako zemvelo, amafutha afanayo noma amaqanda ezigwaca. Kodwa uma siqhathanisa izindleko zabo kanye nentengo yalesi sauce esenziwe ngomumo, izindleko zokuyikhangisa, kuba sobala: impumelelo yemboni yamakhemikhali isemashalofini, hhayi imikhiqizo yemvelo.
UDenis Semenikhin:
- Okokuqala, konke ukudla okunothe kuma-carbohydrate asheshayo kuyingozi, kuphela kowesibili ukudla okunamafutha. Ochwepheshe abaningi babeka isibindi kwasekuqaleni, kepha engikubonile kukhuluma ngesilinganiso esinjalo. Cishe akukho ukudla okuphephile ukuzuza isisindo, kepha izingxenye ezinkulu ziyingozi kakhulu, ungadli ngokweqile! Ukudla okunempilo ngokungaqondakali kufaka phakathi izinto ezinamafutha aphansi nezinto ezilula: i-cottage shizi, i-turkey noma imicu yenkukhu, izinhlanzi ezondile, amaqanda amhlophe. Imifino ejwayelekile ene-fiber izuzisa kakhulu.
Abanye ochwepheshe bathi yimithwalo ye-cardio kuphela esebenzayo, abanye bathi amandla. Yini ekusiza ngempela ushise amanoni?
U-Irina Turchinskaya:
- Uma sinciphisa zonke lezi zinhlelo eziningi ziye ezingeni le-physiology, kunezindlela ezimbili zokunikeza umzimba amandla: i-aerobic ne-anaerobic. Kwimodi yokuqala, ukuwohloka kwamandla kwenzeka ngokubamba iqhaza komoya-mpilo, futhi, njengomthetho, amadiphozi amafutha ashiswa ngokushesha. Le yimisebenzi yesikhathi eside, ephansi ukuya kweliphakathi: ukugijima esitimeleni, ukuhamba ekukhuphukeni. I-20-30% yemithombo yamandla emisipha ibandakanyekile, umzimba unesikhathi sokudlulisa izingxenye ezintsha zamandla ezisuka kwizicubu ze-adipose ziye ezicutshini ezisebenzayo. Umphumela wokuncipha uzwakala ngokushesha, kepha lapho ukujima kuphela, kuyanyamalala. Kwimodi yesibili, amandla athathwa emisipheni uqobo, noma egazini noma esibindini. Umsebenzi ojulile wenziwa emkhawulweni wamandla, asikho isikhathi sokushisa amanoni. Ngakho-ke, ngesikhathi sokuzivocavoca nge-anaerobic, asisebenzisi izinqolobane zamafutha ngokushesha, kepha bese sigcwalisa izinqolobane ezisetshenzisiwe ngokungcolisa izicubu ze-adipose - umphumela uzozwakala ngemuva kwesikhashana.
Kokubili imithwalo ye-aerobic ne-anaerobic mihle, empeleni kufanele ihlanganiswe ngokulingana ngakunye, okuya ngemigomo yokuqeqesha: ukushisa amakhilogremu athe xaxa noma ukuthuthukisa imisipha. Lapho wehlisa isisindo esigabeni sokuqala, kungcono ukugxila ekuzivocavoca umzimba, bese ubumba umzimba ngama-anaerobic.
UDenis Semenikhin:
- Uma umuntu eza esitolo, ubona inani elikhulu lezimpahla emashalofini. Kungokufanayo nasensimini yokuqina - ukukhetha kukhulu kakhulu, futhi kubalulekile ukuqonda okudingayo phakathi kwale nala. Kuyadingeka ukuthi ukhethe imisebenzi evumelana nobumnene bakho: othile uthanda ukufunda eqenjini, udinga umoya ohlangene, othile ukhetha ukuzilolonga yedwa ngokuzindla. Kuyadingeka ukuthi ufunde zonke iziphakamiso, ubuze abafundisi, zama inani eliphezulu lezinhlelo ozithandayo.
Kuma-Classics, udinga ukuthola:
1. Umthwalo wamandla (imishini yokuzivocavoca, izisindo zamahhala)
2. Umthwalo we-Cardio (izinga lokushaya kwenhliziyo liphezulu isikhathi eside)
3. Ukulayishwa okuyinkimbinkimbi kokudlala (ukudlala ezemidlalo, ukushushuluza eqhweni, ukushibilika eqhweni, ukuhamba isikhathi eside, ukuntweza phezu kwamanzi - konke okwenza umzimba usebenze ngokuvumelana)
4. Ukuzivocavoca ukwandisa ukuhamba nobubanzi - ukuguquguquka, ukunweba.
Kukangaki ngesonto udinga ukuzivocavoca ukubona umphumela?
U-Irina Turchinskaya:
- Uma sikhuluma ngokwakhiwa kabusha komzimba, khona-ke sidinga ukuqala ngokuzivocavoca okune kuya kwemihlanu ngesonto. Ungacabangi ukuthi awunawo amandla anele: bonke abantu abakhuluphele ngokweqile bahlala bezithathela izinqolobane ezinkulu "zamafutha", amafutha. Makube wukuzivocavoca ngamandla okuphansi, kepha umsebenzi kufanele ube njalo futhi njalo. Ngaphezu kwalokho, ngokwandisa ukukhuthazela kwakho, futhi ukwandisa umfutho wokuvivinya umzimba. Inani lokuzivocavoca lingehliswa libe kathathu. Uma uzuze umphumela omuhle, unomzimba oqeqeshwe ngokuphelele, khona-ke ungaya ejimini kabili, kepha uzinikeze imithwalo ephezulu kakhulu. Ngakho-ke ungafisi abantu abanesithunzi esihle abachitha ihora elilodwa kuphela ejimini - benze umsebenzi omkhulu wokuzilungiselela bona kanye nemizimba yabo!
UDenis Semenikhin:
- Konke kuncike esimweni somzimba somuntu othile, kepha umthetho wegolide ukuthi ukuze ubone intuthuko, udinga ukuzijwayeza okungenani amahlandla amane ngesonto ihora nesigamu.
Imvamisa abantu sekuphele iminyaka beya ejimini, kepha ekugcineni bayayeka ngoba bengayiboni impumuzo abayifunayo. Siyini isizathu?
U-Irina Turchinskaya:
- Uma ama-cubes engabonakali, awuqeqeshi ngokwanele. Bheka indlela oziphatha ngayo ehholo. Awuzihluphi, wenza izivivinyo ngenjabulo, uhamba kancane endleleni, ubhukuda ukhululekile? Awuqedi futhi awukwazi ukulindela umphumela omuhle. Noma ikuphi ukujima kuyanqoba, ukuphuma endaweni yokududuza kuya endaweni yokukhula enzima.
Ungawugcina kanjani umphumela futhi ungaslayideli emuva kumavolumu amadala?
UDenis Semenikhin:
- Ukuphumelela kokuma okuhle komzimba kunikezwa kunzima kakhulu kunokukugcina. Ake sithi uqala ngamahora ayisishiyagalombili okuqeqeshwa ngesonto. Ngemuva kwalokho amahora amane noma amahlanu azokwanela wena. Kepha ukuze ugcine ileveli efinyelelwe, awukwazi ukuyeka amakilasi isikhathi eside. Udinga ukunamathela esimisweni esilula: ama-80% wokuziphatha okulungile kwezemidlalo kanye nama-20% ngezimo ezingalindelekile kanye nokwephulwa kombuso. Ungaya edilini elithile uyodla. Uma usesimweni esihle, ekuseni ngakusasa ngeke uvuke ukhuluphele, uzoba lukhuni kuphela emzimbeni futhi ube namahloni kancane, kepha uzoqeda yonke imiphumela engemihle ngosuku noma ezimbili.
Yiziphi izindlela zokwehlisa isisindo ezingasebenzi ngokuphelele?
U-Irina Turchinskaya:
- Noma ikuphi ukuvivinya umzimba kusho ukuthi umuntu uyazisebenzela. Uyakwazi ukugijima, ukugxuma, ukubhukuda - into esemqoka ukuthi kukhona ukunyakaza. Enye into ukuthi izindlela ezahlukahlukene zingaholela emiphumeleni ehlukile. Ngiyakungabaza ukusebenza kwanoma iyiphi i-yoga emanzi kakhulu noma ukudansa okuhamba kancane, ngoba ukuqina kwemithwalo enjalo kuphansi kakhulu. Umbandela wokusebenza kahle ulula - njalo ngemuva kokuzivocavoca umzimba, kufanele uthole ukukhathala kwangempela nokwethembeka.
UDenis Semenikhin:
- Siphila ezweni lokumaketha okuthuthukile nokushiseka ngokweqile okukhulu, ngakho-ke ngeke ngigxile ekugxekeni lezi zinhlelo. Kodwa-ke kunemiyalezo engagwegwesi engenangqondo. Isibonelo, ukulungisa ezinye izindawo ezinenkinga ethile. Ngitshele, wake wambona umuntu ogcwele, kodwa ene-embossed embossed? Kuyahlekisa futhi akunangqondo. Kepha kungani kunemibuzo eminingi kangaka, ukuthi ungasikhipha kanjani isisu ncamashi? Abangane, "susa", noma kunalokho, ukunciphisa inani lamafutha kuzodingeka libe yonke indawo - bese uzoba nomshini wokukhulula. Ukwehlisa isisindo ngokubhucunga umzimba? Mhlawumbe uma ungumelaphi we-massage hhayi i-massage therapist.
Kungenzeka yini ukunciphisa umzimba, ukuhlala kuphela kuma-squirrels noma i-kefir, futhi yini usongo? Isazi sombukiso "Abantu Abakhululekile", isazi sokudla, uchwepheshe wezifo zamathumbu, uYulia Bastrigina, utshela ngamaphutha alabo abanciphisa isisindo.
- Abantu babona ukudla abakudlayo ngokweqile. Imvamisa labo abanciphisa isisindo bayayeka ukudla ikhilogremu lodoti, bayeke isigamu sekhilogremu, bese bezibuza ukuthi kungani lesi sisindo singapheli. Akubalulekile nje kuphela ukuthi udleni, kodwa nokuthi kubaluleke kangakanani. Isibonelo, i-oatmeal izoba wusizo, kepha inqobo nje uma ungayisebenzisi ngamagremu angama-250 ngasikhathi.
- Ukudla irayisi noma i-kefir kuphela isonto lonke, awulahli isisindo unomphela, kepha kuphela lezo zinsuku eziyisikhombisa ogcina izinsuku zelayisi. Sonke lesi sikhathi, umzimba, uncishwe amandla, uzoqoqa amandla alambile. Uma uphakeme kakhulu, awunandaba ngokwengeziwe ngemuva kweviki le-kefir, ukhilimu omuncu onjani ogwinya ngawo amadombolo. Uma ungondlekile, ubeka engcupheni yokushanela yonke into esendleleni yakho.
- Ukudla okungenayo i-carbohydrate kuyibhomu lesikhathi sokuthikha futhi kuholele esibindini esinamafutha, thayipha isifo sikashukela se-XNUMX kanye ne-atherosclerosis.
- Indlela yokwehlisa isisindo somngani ingahle ingakufaneli. Ukuthola uhlelo lwakho lokudla okunempilo, hamba kwinqubo yokuthayipha izakhi zofuzo, futhi uzothola ukuthi iyiphi ibhalansi yamafutha, amaprotheni nama-carbohydrate ekufanele. Noma thinta i-Institute of Nutrition, lapho bazokukhetha khona ukudla okufanele ngosizo lwe-metabolism - isisetshenziswa esihlola imingcele yezempilo.