Okuqukethwe
Sesizophetha unyaka kanti kulezi zinsuku abaningi balungiselela ukuvala u-2014 ngokugijima, ukushushuluza, ukuhamba ngezinyawo, ukuthenga noma ukuphumula nje.
Ezemidlalo ngokuvamile ziyimpilo, kodwa njengoba kungafanele kube ngenye indlela, ukuxhumana kwayo nokudla kubaluleke kakhulu.
Eminye imikhuba yokudla, kunokuba isize ukusebenza ngokomzimba, ikwenza kube kubi futhi ingabangela ngisho nezinkinga zempilo.
Uyazi ukuthi yiziphi lezi zimiso eziqeda ukufaneleka kwakhe ukuzivocavoca?
Ngamafuphi, imikhuba yokudla okunomsoco okungelona iqiniso evimbela ukusebenza komsubathi oqinile okufanele ayigweme kuzo zonke izindleko yilezo ezihlobene ne-sugar paradigm, isidingo sezithako zokudla, kanye nokuthatha uketshezi ngaphambi komzwelo wokoma.
1- Ukusebenza kokuzivocavoca akulingani ngokuqondile nenani likashukela esilifaka emzimbeni.
Sihlale sihlobanisa ukusebenza kweglucose, futhi asiduki, kodwa ukunikeza umzimba ngokweqile, akugcini nje ngokusinika lokho kusebenza okwengeziwe esicabanga ukuthi siyakudinga, kodwa futhi kunikeza njengeimikhiqizo ye-glycemic lokho kungabangela ukukhuluphala ngokweqile noma isifo sikashukela.
Ama-carbohydrate esinawo ekudleni okunjengezithelo athathelwa indawo abasubathi abaningi iziphuzo ze-isotonic, ukufinyelela ezimweni eziningi ukuwadla ngaphandle kwenkundla yezemidlalo.
Lezi zizonqunyelwa kuphela abasubathi abenza ukuzivocavoca okuqhubekayo isikhathi esingaphezu kwehora elingu-1 ngosuku, futhi njengesengezo kuphela, hhayi njengesiphuzo esivamile.
Qaphela ushukela ukuthi kuleli khulu lama-25 sesizodla inani eliphakathi kuka-35% no-XNUMX% wokudla kwethu, futhi iminyaka engaphezu kweshumi i-WHO (World Health Organization) inqume isidingo somzimba esiphezulu esingaba ngu-10%.
2- Ukuze sithuthukise izinhlobo zethu zezemidlalo, akudingekile ukuya ezithanjeni zokudla.
Abasubathi abangochwepheshe, abashushiswa "ukulawula", ngokuvamile baye baphendukela ezithasiselweni zemvelo ukuze balinganise futhi basize ukuthuthukisa ukusebenza kwabo.
Ukukhula kwe-inthanethi, ukuhwebelana kwembulunga yonke kanye nesimo somuntu sokusebenzisa sona sekubonakale ku-vama-itamine, ama-antioxidants noma ama-acids afana ne-Omega 3, umuntu ohamba naye ojwayelekile ukuze athuthuke usuku nosuku.
Hhayi ngokunikeza umzimba umthamo omkhulu wevithamini C sizothuthukisa isikhathi somjaho, noma ngokuba nezithelo ezibomvu zokudla kwasekuseni, njengabalingani beqiniso bokubambezeleka kokuguga kwamaselula, sizokwazi yini ukushaya irekhodi likaBolt ku-100m. .
Lezi zithako zinikeza umzimba ukulinganisela ukuze ngokujwayela nokuziqeqesha kufinyelelwe, hhayi impumelelo ngokwazo.
Izesekeli like i-caffeine, abakhona eziphuzweni eziningi, banikeze imiphumela emihle yokuthuthukisa ukusebenza cishe kwe-1%, kodwa akumelwe sikhohlwe ukuthi lokhu kuthuthukiswa okulula kungaletha imiphumela eminingi emibi kakhulu yenhliziyo nemithambo yegazi emzimbeni.
Sesiyazi, ukushesha akukuhle, yonke into iphekwe kancane, inambitheka kangcono.
Ukudla kwethu nemikhuba yethu kungathuthukiswa kakhulu, njengoba iningi labantu, manje “abadlali be-pseudo elite“Ngezembatho, hhayi ngokudla, lidla;
- Izithelo nemifino emincane.
- Okusanhlamvu ambalwa, futhi cishe njalo elicwengekile hhayi okusanhlamvu okuphelele.
- Inyama eningi nenhlanzi encane.
- Imikhiqizo eminingi eyenziwe ngosawoti omningi, ushukela namafutha.
- Ukudla okuningi “okungenasidingo” ngisho “neziphuzo”.
Sengiphetha, ngaphandle kokuqeqeshwa akukho ukusebenza.
3- Akufanele uphuze ukuze ubambezele isifiso sokoma.
Futhi okuncane ngaphambi kokwenza ezemidlalo ...
Sinenkolelo engamanga yokuthi umphumela wokoma uzobambezeleka ngokungenisa uketshezi ngaphambi kokuzivocavoca.
Inyama ngayinye ihlukile futhi ihlukile ngakho-ke ukoma kufanele kuvele ngokomzimba lapho indlela yokulawula yento ephilayo ikhombisa lokho.
Njengasezimotweni, abanye badla kakhulu kunabanye futhi isidingo sabo sokufaka uphethiloli sizoncika emakhilomitha abawahambile kanye nokusetshenziswa kwenjini yabo, ngenxa yalesi sizathu, ngaphandle kwezinsuku ezishisa kakhulu lapho ukuphelelwa amanzi emzimbeni kuzoba ngokushesha, kufanele siphuze lapho umzimba usibuza. ukwenza njalo. , okungukuthi, lapho isibani sethu sokoma esibomvu sikubonisa.
Ukuphuza ngaphambi kokoma akugcini nje ngokuphazamisa ukusebenza kodwa kungaholela hyponatremia (Yehlisa ukugcwala kwesodium egazini okuthi, uma ixubile, kubangele ukuqubuka kobuchopho).
INational Athletic Trainers Association ephephabhukwini layo lenyanga kaMasingana wezi-2012, yabeka izinga lokuthi kube nohlelo lwe-hydration yomuntu ngamunye, futhi uma lokhu kungaphawulwanga, kushiye komele ukuthi kube yiyona efuna uketshezi kithi. .
Ukuphetha sishiya i-aphoyintimenti nodokotela ohlonishwayo Louise Burkelokho kusichaza emsebenzini wakhe"Ukudla okunomsoco kwezemidlalo. Indlela esebenzayo ”:
“Ukusebenzisa ngokweqile kuyinkinga ebaluleke kakhulu yokudla okunempilo emiphakathini yaseNtshonalanga, lapho izingxenye ezivame ukutholakala zoketshezi nokudla zinkulu kangangokuthi ziqeda noma yimuphi umuzwa wendlala, ukoma noma isidingo.”