Ukudla okunomsoco nokusebenza kwezemidlalo

Ukudla okunomsoco kungasiza ekuthuthukiseni ukusebenza kwezemidlalo. Indlela yokuphila esebenzayo nokuzivocavoca umzimba, kanye nokudla kahle, kuyindlela engcono kakhulu yokuhlala uphilile.

Ukudla ukudla okunomsoco kungasiza ekunikezeni amandla owadingayo ukuze uqedele umjaho, noma ukujabulela nje umdlalo noma umdlalo othile. Kungenzeka ukuthi ukhathele futhi wenze kabi ngesikhathi semidlalo lapho ungatholi ngokwanele:

• Amakholori
• Ama-carbohydrate
• Uketshezi
• Insimbi, amavithamini namanye amaminerali
• Amaprotheni

Ukudla okufanelekile komsubathi akuhlukile kakhulu ekudleni okunconyelwe noma yimuphi umuntu onempilo.

Kodwa-ke, inani leqembu ngalinye lokudla olidingayo lizoya ngokuthi:

• Uhlobo lwezemidlalo
• Inani lokuqeqeshwa okwenzayo
• Isikhathi osichitha wenza lo msebenzi noma ukuzivocavoca umzimba

Abantu bavame ukweqisa isibalo samakhalori abawashisayo ngokuzivocavoca ngakho-ke kubalulekile ukuthi ugweme ukuthatha amandla amaningi kunokusebenzisa umzimba.

Ukukusiza wenze kangcono, gwema ukuzivocavoca esiswini esingenalutho. Wonke umuntu wehlukile, ngakho-ke kuzodingeka ufunde:

• Isikhathi esingakanani ngaphambi kokuzivocavoca umzimba kungcono kakhulu ukuthi udle
• Ukudla okungakanani inani elifanele wena

IZIMPAWU ZEKHABHODI

Ama-carbohydrate ayadingeka ukuhlinzeka amandla ngesikhathi sokuzivocavoca umzimba. Ama-carbohydrate agcinwa ikakhulu emisipheni nasesibindi.

• Ama-carbohydrate ayinkimbinkimbi atholakala ekudleni okufana ne-pasta, ama-bagels, izinkwa zokudla okusanhlamvu nelayisi. Banikela ngamandla, i-fiber, amavithamini, namaminerali. Lokhu kudla kunamafutha amancane.
• Ushukela olulula, njengeziphuzo ezibandayo, ujamu namajeli, noswidi kunikela ngama-calories amaningi, kodwa awanikeli ngamavithamini, amaminerali, nezinye izakhamzimba.
• Okubaluleke kakhulu inani eliphelele lama-carbohydrate owadlayo usuku ngalunye. Okungaphezu kwesigamu sama-calories akho kufanele kuvele kuma-carbohydrate.

Udinga ukudla ama-carbohydrate ngaphambi kokuzivocavoca uma uzozivocavoca isikhathi esingaphezu kwehora elilodwa. Ungaba nengilazi yejusi yezithelo, inkomishi (245 amagremu) yeyogathi, noma i-muffin yesiNgisi ene-jelly. Nciphisa inani lamafutha owadlayo ehoreni ngaphambi komcimbi wezemidlalo.

Udinga futhi ama-carbohydrate ngesikhathi sokuzivocavoca uma uzobe wenza ngaphezu kwehora lokuzivocavoca okukhulu kwe-aerobic. Ungasanelisa lesi sidingo ngokuba:

• Ama-ounces amahlanu kuya kwayishumi (amamililitha ayi-150 kuye kwangama-300) esiphuzo semidlalo njalo ngemizuzu engu-15 kuye kwengu-20
• Izandla ezimbili kuya kwezintathu zama-pretzels
• Ingxenye eyodwa kuya kwengxenye yesibili kwezintathu (amagremu angama-40 kuye kwangama-55) wegranola enamafutha aphansi

Ngemuva kokuzivocavoca umzimba, udinga ukudla ama-carbohydrate ukwakha kabusha izitolo zamandla emisipha yakho uma usebenza kanzima.

• Abantu abavivinya umzimba noma abaqeqesha isikhathi esingaphezu kwemizuzu engama-90 kufanele badle noma baphuze ama-carbohydrate amaningi, mhlawumbe aneprotheni, ngemuva kwamahora ama-2. Zama ibha yezemidlalo, hlanganisa umzila namantongomane, noma iyogathi negranola
• Ngokuzivocavoca okuhlala ngaphansi kwemizuzu engama-60, amanzi imvamisa yikho konke okudingekayo.

AMAPHrotheni

Amaprotheni abalulekile ekukhuleni kwemisipha nokulungisa izicubu zomzimba. Amaprotheni nawo angasetshenziswa ngumzimba ukuthola amandla, kepha kuphela ngemuva kokuthi izitolo ze-carbohydrate zisetshenzisiwe.

Kepha kuyinsumansumane ukuthi ukudla okunamaprotheni amaningi kuzokhuthaza ukukhula kwemisipha.

• Ukuqeqeshwa kwamandla nokuzivocavoca umzimba kuphela okuzoshintsha imisipha.
• Abasubathi, ngisho nabakhi bomzimba, badinga amaprotheni amancane kuphela ukuxhasa ukukhula kwemisipha. Abasubathi bangahlangabezana kalula nalesi sidingo esandisiwe ngokudla ama-calories aphelele (ukudla ukudla okuningi).

Iningi labantu baseMelika selivele lidla cishe amaprotheni aphindwe kabili kunalawo alidingayo ekuthuthukiseni imisipha. Amaprotheni amaningi ekudleni:

• Izogcinwa njengamafutha omzimba andile
• Kungakhuphula amathuba okuphelelwa amanzi emzimbeni (uketshezi olwanele emzimbeni)
• Ingaholela ekulahlekelweni kwe-calcium
• Ungabeka umthwalo ongeziwe ezinso

Imvamisa, abantu abagxila ekudleni amaprotheni ongeziwe kungenzeka bangatholi ama-carbohydrate anele, okuyimithombo yamandla ebaluleke kakhulu ngesikhathi sokuzivocavoca.

Izithako ze-amino acid nokudla amaprotheni amaningi akunconyiwe.

AMANZI NEZINYE IZIMVU

Amanzi yisakhi esibaluleke kunazo zonke, kepha esinganakiwe, kubasubathi. Amanzi kanye noketshezi kubalulekile ukugcina umzimba unamanzi futhi usezingeni lokushisa elifanele. Umzimba wakho ungalahlekelwa amalitha amaningi omjuluko ngehora lokuzivocavoca ngamandla.

Sula umchamo kuyisibonakaliso esihle sokuthi usuvuselele ngokuphelele emzimbeni. Eminye imibono yokugcina uketshezi olwanele emzimbeni ifaka:

• Qiniseka ukuthi uphuza uketshezi oluningi ngaso sonke isikhathi sokudla, noma ngabe uzololonga noma cha.
• Phuza cishe ama-ounces angu-16 (izinkomishi ezimbili) noma ama-milliliters angu-480 wamanzi amahora amabili ngaphambi kokuzivocavoca. Kubalulekile ukuqala ukuzivocavoca ngamanzi anele emzimbeni wakho.
• Qhubeka nokuphuza amanzi ngesikhathi nangemva kokuzivocavoca, cishe u-1/2 kuya ku-1 inkomishi (120 kuya ku-240 milliliters) woketshezi njalo ngemizuzu engu-15 kuye kwengu-20. Amanzi angcono kakhulu ngehora lokuqala. Ukushintshela kwisiphuzo samandla ngemuva kwehora lokuqala kuzokusiza uthole ama-electrolyte anele.
• Phuza noma ungasazizwa womile.
• Ukuthela amanzi phezu kwekhanda lakho kungazwakala kukuhle, kepha ngeke kungene uketshezi emzimbeni wakho.

Nikeza izingane amanzi kaningi ngesikhathi semidlalo. Abasabeli ukoma kanye nabantu abadala.

Intsha nabantu abadala kufanele bathathe uketshezi olulinganayo esikhundleni sanoma yisiphi isisindo somzimba esilahlekile ngesikhathi sokuzivocavoca. Ngawo wonke amakhilogremu (ama-450 amagremu) owehlayo ngenkathi uzivocavoca, kufanele uphuze ama-ounces ayi-16 kuye kwangama-24 (480 kuya ku-720 milliliters) noma izinkomishi ezi-3 (milliliters ezingama-720) zoketshezi phakathi kwamahora ayisithupha alandelayo.

UKUZUZA IMISEBENZI EFISWE NGOKWENHLOSO YOKUPHIKISANA

Ukushintsha isisindo somzimba wakho ukwenza ngcono ukusebenza kumele kwenziwe ngokuphepha, noma kungenza okubi kunokulunga. Ukugcina isisindo somzimba wakho siphansi kakhulu, ukwehlisa isisindo ngokushesha okukhulu, noma ukuvimbela ukuzuza kwesisindo ngendlela engeyona eyemvelo kungaba nemiphumela emibi kwezempilo. Kubalulekile ukusetha imigomo enengqondo yesisindo somzimba.

Abasubathi abasebasha abazama ukunciphisa umzimba kufanele basebenze nodokotela obhalisiwe wezokudla. Ukuzama ukudla wedwa kungaholela ezindleleni zokudla ezingezinhle ngokudla okwanele noma ngokweqile kwezakhamzimba ezithile.

Khuluma nochwepheshe wezokunakekelwa kwempilo ukuxoxa ngokudla okulungele umdlalo wakho, ubudala, ubulili, kanye nenani loqeqesho.

Ukuzivocavoca - ukudla okunomsoco; Ukuzivocavoca - uketshezi; Ukuzivocavoca - hydration

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UBuschmann JL, uBuell J. Ukudla kwezemidlalo. Ku: Miller MD, Thompson SR. ama-eds. UDeLee noDrez's Orthopedic Sports Medicine. Umhlaka 5. IPhiladelphia, PA: Elsevier; 2020: isahluko 25.

UThomas DT, u-Erdman KA, uBurke LM. Isikhundla se-Academy of Nutrition and Dietetics, Dietitians of Canada, kanye neAmerican College of Sports Medicine: okunomsoco nokusebenza kwezemidlalo. Ukudla kuka-J Acad Nutr. 2016; 116 (3): 501-528. I-PMID: 26920240 www.ncbi.nlm.nih.gov/pubmed/26920240.