Okuqukethwe
Ukudla okufanelekile kungumngane obalulekile empilweni yezemidlalo! Noma kunjalo, inamaqhinga nezimfihlo zayo. Noma uzimisele ukususa isisindo esisheshayo ngokushesha okukhulu futhi ukulungele ukuqeqesha izithukuthuku zesikhombisa, qaphela: ukunciphisa isisindo ejimini kudinga ukunakekelwa okukhethekile hhayi kuphela ekwakhekeni kwemenyu, kepha nakudla uhlelo.
Kungani ukudla okunempilo kungafani nokudla?
Ngegama elithi "ukuqina komzimba", elifake ulwazimagama olusebenzayo lolimi lwesimanje lwesiRussia kungekudala, sisho indawo yonke yemisebenzi: kusukela ekunyakazeni ibhayisikili lokuzivocavoca kuya ekuphakamiseni amandla. Iphuzu elilodwa lokuqala liyabafingqa: kuyisiko ukubiza imfanelo eyinkimbinkimbi yokuqeqeshwa ngokomzimba okuhlose ukuthuthukisa isibalo nempilo yonke.
Esikhathini esiningi, ukuqina ngesimo sokuzivocavoca kweqembu noma ukuzivocavoca umzimba kuphendukelwa lapho kudingeka ukunciphisa isisindo. Lona umdlalo omningi, onochwepheshe bawo, kepha iningi "labantu" lamajimu ngabafundi noma ngabantu abasebenza abaphila impilo ejwayelekile. Kwabahlelekile kunabo bonke, ukuqeqeshwa ngokungaguquguquki kwayo kuba yinto yenqubo yenhlanzeko; umuntu ngesikhathi esifushane unesikhathi sokudlula "kwezothando" kanye "nezehlukaniso" eziningana nejimu.
Ezimweni eziningi, esinye sezizathu eziyinhloko "zokuphula ubuhlobo" nokuqeqeshwa kungukudla okukhethwe ngokungafanele, okunganikeli amandla oqeqesho nezinsizakusebenza zokululama.
Kwabadala besikhathi sezikhungo zezemidlalo, azikho izindawo ezimnyama endabeni yokudla komzimba: bafundile ukuqonda umzimba wabo futhi baholwa yilokho "uphethiloli" nokuthi kungani kufanele kusebenze. Kodwa-ke, uma isidingo sokuqina kokuncipha kwesisindo sesibonakele ngenxa yesisindo eseqile noma isidingo sokushintsha ubukhulu besibalo ngosizo lokuqeqeshwa, kuphakama umbuzo wokondleka okufanele.
Futhi lapha abaningi kakhulu ukunciphisa umzimba benza iphutha, kuyabacasula ngokungaguquguquki kwabo: njengokudla komzimba, uhlelo lokudla okunomsoco lukhethwa kuhlose ukwehlisa isisindo somzimba ngokushesha. Ukuthola okunye kwalokhu kudla namuhla akunzima: ukudla okucacisiwe, ukudla kwe-fud, zonke izinhlobo zokudla okunesiqalo esithi “cha“. Izindlela ezinjalo zokwehlisa isisindo zivame ukuthethelelwa uma udinga ukuzibeka ngokushesha noma uguqule indlela odla ngayo, ngokwesibonelo, lahla izifiso zamaswidi, kepha esimweni sokuqina, ukudla okuncane, okusobala ukuthi akunakho (noma ngisho eziningana!) Izakhamzimba eziyisisekelo, ziyingozi nje.
Ukudla okufanelekile: 6 imisebenzi yomzimba oyidingayo ukuze uyinakekele
Ukwenza ukuqina kube yingxenye yempilo yakho ukuze ube muhle futhi ube nempilo enhle, zilungiselele iqiniso lokuthi uzoba nesikhathi esithile sokuzijwayeza: umzimba udinga ukufunda ukuhlala ezimeni lapho kulindeleke ukuthi ulungele ukucindezelwa nokulandelayo izinguquko ezinkulu. Ukuze imfundo yomzimba ibe yinjabulo, yakha ukudla kwakho kokufaneleka, ungakhohlwa ngalokhu:
Impilo yenhliziyo (ingcindezi, ukugeleza kwegazi, ukuthuthwa komoya-mpilo)
Umsebenzi wokuphefumula
Ukusekela ukukhiqizwa kwamahomoni
Ukusekelwa komzimba
Imisipha namathambo
I-Metabolism.
Izinto azibekwanga ngokulandelana kokubaluleka - ngayinye yazo ibaluleke kakhulu. Kungakho-ke uma wenza noma yimuphi umdlalo, kubandakanya ukuzivocavoca umzimba, kubalulekile ukuthi ubheke zonke izici “zomsebenzi” womzimba. Futhi ukudla okunempilo kufanele kufake phakathi amaprotheni, amafutha, ama-carbohydrate, amavithamini anamaminerali, nenani elanele loketshezi - ngaphandle kwalokho, ukuqeqeshwa, esikhundleni sempilo nobuhle, kuzoletha ukukhathala, okuthi, maye, kungasho ukuvumelana, kepha kugxeke isimo sezinhlelo zomzimba.
Ukudla okucatshangelwe kahle kokudla okufanele nokudla okunempilo okulinganiselayo kuzokusiza ukuzivocavoca ngamandla aphakeme ngokwanele, ngenkathi ngasikhathi sinye:
gwema ukuqala okusheshayo kokukhathala
ukusekela isidingo sokululama
qinisa umzimba futhi ushintshe isilinganiso samafutha / semisipha
thuthukisa ukuhlushwa
ukunciphisa amathuba okulimala
ukunciphisa ingozi yekhanda nobuhlungu besisu
Ukudla okufanelekile: yini okukhona?
Ukudla okufanelekile kunezinhlamvu ezimbili eziyinhloko - ama-carbohydrate (ama-carbohydrate) namaprotheni. AmaCarbohydrate - Inikeza amandla emzimbeni kanye nokondla ubuchopho nezinzwa. Emzimbeni, ama-carbohydrate agcinwa njenge-glycogen (isitashi sesilwane) emisipheni nasesibindi, futhi asetshenziswa ngenkuthalo ngesikhathi sokuzivocavoca umzimba. Ngakho-ke, ukuntuleka kokudla kwe-carbohydrate ekudleni kokuqina kuzokwenza ukuthi kungenzeki, empeleni, ukuqina - kuyinkinga ukwenza ukuguquka kwemilenze lapho umzimba udinga ukulala phansi.
Imithombo ephelele kakhulu yama-carbohydrates yokudla okunempilo amakhabhohayidrethi amade. Lezi yizinhlamvu eziphelele kanye nemikhiqizo evela kuyo, izithelo nemifino enenkomba ephansi ye-glycemic - ngamafuphi, yonke into icutshungulwa kancane kancane, inikeze ngisho nokunikezwa kwamandla.
Amaprotheni ekudleni okunempilo adlala indima "yokwakha amabhulokhi" emisipha: ngemuva kokufudumala, ukusebenza kanye "nokuchitha", imisipha idinga ingxenye yama-amino acid we-protein synthesis. Ngokuya ngokutholakala kanye nenani lamaprotheni, "izinto zokwakha" ezingenayo ngesikhathi sokuhlanganiswa kwemisipha zizosetshenziselwa ukuthola kabusha noma ukukhula kwezicubu. Njengoba ungaqonda, uma amaprotheni enganele ukulethwa ekudleni kokuqina, imisipha, okufanele iqine futhi ibekezelele ngokwengeziwe, iqala ukuphathwa yi-dystrophy, ngokoqobo "idla" yona uqobo.
Amafutha ekudleni kokuqina yinkinga edinga ukunakwa nokulawulwa. Impela, ukudla okuqukethe amafutha kufanele kugwenywe ngokushesha ngaphambi kokuqeqeshwa - amafutha awahlinzeki ngamandla amsulwa, izinqolobane ze-glycogen azakheki, nenqubo yokugaya, futhi ngayo, futhi nayo, imetabolism yehliswe kakhulu. Kodwa-ke, ungasheshi ukuyeka ngokuphelele: kunamafutha anempilo angakusiza wehlise isisindo! Ama-fatty acids (ikakhulukazi angagcwalisiwe) abalulekile kwimenyu yokuzivocavoca - abalulekile ezinhlelweni zenhliziyo, eziphakathi kwemizwa nezama-endocrine, agcina ukuqina kwezicubu, abambe iqhaza kwi-mitosis (ukwahlukaniswa kwamaseli), asebenze njengendawo yokugcina nokuhambisa okuncibilikayo okunamafutha amavithamini.
Futhi-ke, ungakhohlwa ngamanzi. Ekudleni kokuqina esigabeni sokuncipha kwesisindo esisebenzayo, kuyadingeka njengomoya - ngamanzi, imikhiqizo yokuwohloka kwamaprotheni namafutha, ubuthi bususwa, ngosizo lwayo uketshezi lwezicubu luvuselelwa. Kodwa ngisho nangaleso sikhathi esijabulisayo, lapho isisindo esiningi sinqotshwa, futhi sihlala kuphela ukufeza imisipha eqoshiwe kanye ne-chiseliness yesithombe ngosizo lokuqeqeshwa, amanzi awalahlekelwa ukubaluleka kwawo: ngaphandle kokuphuza okwanele, ukwakheka kwamaprotheni anempilo. amaseli akunakwenzeka. Amanzi asiza ukuhlinzeka imisipha nge-oxygen, futhi ukutholakala kwawo owanele akwenzi kube lula ukubekezelela ubunzima bokusebenza kanzima, kodwa futhi kukhulula ubuhlungu bemisipha obaziwa kahle ochwepheshe abasha bokufaneleka.
Ukunakwa, kubalulekile ukuthi ungaphambanisi amanzi ahlanzekile neziphuzo, ukusetshenziswa kwawo okulingana nokudla - amajusi, imikhiqizo yobisi olubilisiwe oluqinile, ama-protein shakes. Bona (njengekhofi netiye) abafakiwe esilinganisweni sokuphuza uketshezi, okuthi, ngesikhathi sokusebenza kokuqina komzimba, kowesifazane onesisindo esingama-70 kg, cishe amalitha ama-2 (ukuvumelanisa le nkomba nesisindo sakho, engeza noma ukhiphe ama-250 ml. amanzi asekelwe kuwo wonke ama-10 kg wesisindo).
Ukuyekethisa, umlomo owomile, ukuwohloka okubukhali kwemizwelo, ngisho nokungabikho kwemiphumela ebonakalayo uma kuqhathaniswa nokuzivocavoca umzimba njalo kanye nokudla okunomsoco okucabangayo kungaba ubufakazi bokushoda kwamanzi! Izazi zokudla okunomsoco wezemidlalo zeluleka ukugcina i-hydration ngama-sips amancane kepha ajwayelekile ngesikhathi sokuzivocavoca okukhulu imizuzu engama-50, nokufaka isiphuzo sezemidlalo samanzi alula uma i-Workout ihlala isikhathi eside. Ama-carbohydrate esiphuzweni sakho sezemidlalo azokunikeza amandla athe xaxa kanti ama-electrolyte azokusiza ukukugcina unamanzi amaningi.
Ukudla okufanelekile: udla nini?
Noma ngabe umgomo wakho ukukhipha amakhilogremu amaningi anenzondo ngangokunokwenzeka ngesikhathi esifushane, isiteleka sendlala sangaphambi kokuzivocavoca siyaphikiswa. Ukwakheka kwesitsha nosayizi waso kukodwa futhi kuya ngesimo sokuqina, isimo samanje somzimba wakho, ubudala nemiphumela yokuphela elindelekile. Imenyu ethile izosiza umqeqeshi wakho ukuqamba futhi alungise, kepha izincomo ezijwayelekile mayelana nokudla okufanelekile zimi kanje:
- "ukulayishwa" isidlo ihora elilodwa nohhafu kuya emahoreni amabili ngaphambi kokuqeqeshwa: ama-carbohydrate "amade" namaprotheni anciphile ukuze athole amandla nomuzwa wokugcwala ngaphandle kokudla ngokweqile;
- uma ungenasikhathi sokudla isidlo sasemini "kwesokudla" futhi uzizwa sengathi awuqinile ngokwanele, isigamu sehora ngaphambi kokuqeqeshwa ungaphuza ingilazi yobisi (umkhiqizo oqukethe kokubili amaprotheni nama-carbohydrate);
- ngesikhathi sokuqeqeshwa - amanzi ezingxenyeni ezincane njalo ngemizuzu eyi-15-20 (qaphela ukujuluka - uma kunamandla, kubiza kakhulu ukuphuza ukukhokhela ukusetshenziswa komswakama);
- ngokushesha ngemuva kokuqeqeshwa imizuzu engama-20-30 kufanele "uvale iwindi le-carbohydrate" futhi udle cishe amagremu ayi-100 womkhiqizo oqukethe ama-carbohydrate asheshayo (inketho ekahle ingilazi yejusi yezithelo, ubhanana omncane, i-cocktail ye-carbohydrate ene-glucose noju );
Ungadla isidlo sakusihlwa ngokudla okuqinile “okuvamile” emahoreni ambalwa ngemva kokuqeqeshwa. Kunconywa ukuthi ungadli imikhiqizo equkethe i-caffeine ngalesi sikhathi - le nto ivimbela isenzo se-insulin (bheka ngezansi).
Yimaphi “amafasitela” okungadliwa ukudla okufanele kungabukeka kanjani? Ngenkathi amawindi we-metabolic ahlala enokuphikisana, iningi lezazi zokudla kwezemidlalo liyavuma ukuthi ama-carbohydrate amancane, noma ama-carbohydrate asheshayo abalulekile ngemuva kokuzivocavoca ngenxa yekhono lawo lokukhipha i-insulin esheshayo.
Ngesikhathi sokuqeqeshwa, kukhiqizwa ama-hormone "okuxineka" adrenaline ne-cortisol. Ngenkathi kunomthwalo ezitolo zemisipha nezamafutha ezisetshenziswayo, "zilinda ziqamekele": uma ziyekwe zinganakiwe, izinga lenyuka lala mahomoni lizonikeza umzimba umyalo wokugcina amafutha, futhi ngenxa yalokho, akukho ukwehla kwesisindo ekudleni komzimba kuzosebenza. I-insulini ingumphikisi wemvelo we-adrenaline ne-cortisol, okuthi ngokubukeka kwayo iyeke ukucindezela kwayo. Ngakho-ke, ukusetshenziswa kwama-carbohydrate asheshayo ngemuva nje kokuqeqeshwa kuzozuzisa ukuzwana kuphela: konke kuzongena ngaphandle kokulandela, umzimba uzobuya kusuka kuhulumeni ocindezelayo we-metabolic uye kokujwayelekile, ngaphandle kokuthola isikhathi sokuvimba ukusetshenziswa kwamandla, futhi uzohlala unamandla futhi isimo esihle ngenxa yokwanda okufika ngesikhathi kwamazinga kashukela egazini.
"Iwindi lamaprotheni", ngokusho kokuqinisekiswa kwenani labaqeqeshi abasebenza, livula ngemuva kwesikhashana kune-carbohydrate eyodwa, kepha ihlala "ivulekile kakhulu" isikhathi eside, kuze kufike ehoreni. Ukubukeka kwayo kusho ukuthi konke ukudla kwamaprotheni okutholwe ngemuva nje kokuqeqeshwa sekuqala ukusebenza, kubuyiselwa amaprotheni agcwele imisipha futhi kusetshenziselwe ukwakhiwa kwemisipha emisha eqinile.
Kufanele wazi ukuthi ngokomzimba, iwindi lamaprotheni livula isikhathi esisodwa, ngaphandle kokuqeqeshwa - lokhu kwenzeka ebusuku. Ngenkathi silele, umzimba usabalalisa amaprotheni angene kuwo, ngakho-ke ukudla okunempilo kokuncipha kwesisindo kucabanga ukuthi esidlweni sakusihlwa unomkhiqizo wamaprotheni olula nogayekayo - ngokwesibonelo, amaprotheni amaqanda abilisiwe noma ingxenye we-cottage shizi nge-kefir.
Ukudla okufanelekile: ungadla malini?
Ukuze uqeqeshe ejimini futhi wehlise isisindo, kubalulekile ukuthi izindleko zamandla zidlulele ekudleni kwazo ngokudla - lapho-ke kuzosetshenziswa izinqolobane zamafutha "ezisebenzele kanzima". Ngakho-ke, ukudla okujwayelekile kokuqina kwesisindo kugxila enkombeni okungenani yama-calories ayi-1500 nsuku zonke (leli inani elincane, ukuthola izeluleko ngazinye, thintana nomqeqeshi wakho noma usebenzise umshini wokubala). Itafula lethu lama-calories wokudla lizosiza ukubala inani lamandla lokudla.
Lapho ubhala imenyu elungiselelwe ezemidlalo, ungakhohlwa mayelana nokuhlukahluka kwayo nokulinganisela. Kuyo yonke imikhiqizo, kufanele ukhethe leyo ecutshungulwa kancane ngokwezimboni: yeka ukudla okusheshayo, imikhiqizo eseqediwe kancane, ukudla okucolisisiwe. Ukudla kokuqina kumayelana nokudla okulula ongakwazi ukukulungiselela kalula ekhaya futhi uhambe nakho ukuze ubambe ukudla okudlayo emsebenzini. Lapho ulungiselela ukudla, nika okuthandayo ku-boiler kabili, i-grill, ukubhaka kuhhavini ngaphandle kwamafutha.
Kunconywa ukuthatha ukudla ekudleni komzimba izikhathi ezingu-5-6 ngosuku ngezingxenye ezincane. Akunconyelwa ukuthatha amakhefu amade, ukuze ungaphoqeli umzimba ukuthi uhlanganyele ekongeni amandla nasekulondolozeni izindawo ezigcina amafutha.
Ungakhohlwa ukuthi ukudla okunempilo akusho imenyu ethile kuphela, kepha futhi ukuphuza amanzi amaningi ahlanzekile usuku lonke. Futhi umsoco wokondla umzimba uzokuphoqa ukuthi uphuze amalitha amanzi ayi-1 - 1,5.
Umphumela wokudla okufanele, okuhambisana nokuqeqeshwa, awubonakali ngokushesha, kepha emva kwezinyanga eziyisithupha uzoba nesizathu esizwakalayo sokuziqhenya nganoma iyiphi indlela: kulokhu kuzokwanela "ukubumba kabusha" umzimba wakho ngokuya imizamo!
Ukudla kwasekuseni: ingilazi yamanzi, i-omelet yamaprotheni amabili kanye ne-yolk eyodwa, ingxenye encane ye-oatmeal enamajikijolo, ikhofi ngaphandle koshukela
Ukudla: izithelo, i-cottage shizi enamafutha aphansi, noma i-yogurt elula
Dinner: Isifuba senkukhu esosiwe, ingxenye yelayisi lasendle, isaladi eluhlaza
Training
"Iwindi": I-carbohydrate noma i-protein-carbohydrate cocktail (isibonelo, ubisi olunamafutha amancane + ½ banana + 1 tsp Uju)
Isidlo sasemini: amazambane abhakiwe ngamakhambi ne-yogurt
Dinner: 200 gr wezinhlanzi zasolwandle ezibilisiwe, i-broccoli eshubile, ingilazi ye-kefir.
Akunzima ukuziqambela imenyu yokudla okufanelekile wedwa: kwanele ukuqonda ukuthi ungadla konke, kepha ngendlela ewusizo, isilinganiso nokuvumelana.
Interview
I-Poll: Ingabe Ukudla Okulinganiselayo Kokubaluleka Kubalulekile Empumelelweni Yokuzivocavoca?
Ngaphandle kokudla okufanele, ukuqina akunangqondo: ukuqeqeshwa kuzokhipha umzimba kuphela.
Nginesiqiniseko sokuthi ukudla okungcono kakhulu kokuqina komzimba yiprotheni, kanti ama-carbohydrate ayingozi.
Uma uzivocavoca umzimba kakhulu, akunandaba ukuthi udlani - yonke into ishiswa ejimini.