Uhlelo Lokudla Ngokwakha Umzimba: Okufanele Ukudla, Okufanele Ukugwebe

-Delile

• Izisekelo zokwakha umzimba
• Izinzuzo zokwakha umzimba
• Izidingo Zekhalori nama-Macronutrients
• Udinga Amakholori Mangaki?
• Isilinganiselo seMacronutrient
• Ukwakha umzimba Nutrition: Ukudla okudliwayo nokuGwenywa
• Ukudla okuzogxila kukho
• Ukudla Okukhawulelwe
• Izithako zokwakha umzimba
• Imenyu Yesampula Yesonto Elilodwa
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• NgoMgqibelo
• NgeSonto
• Izinto Okufanele Uzikhumbule
• Izinga Eliphansi Lamafutha Omzimba Lingathinta Ngokungeyikho Ukulala Nenhliziyo
• Izingozi ze-Anabolic Steroid Use
• Okusemqoka

Ukwakha umzimba kugxile ekwakheni imisipha yomzimba wakho ngokuqinisa izinsimbi nangokondleka komzimba.

Noma kungokungcebeleka noma ukuncintisana, ukwakha umzimba kuvame ukubizwa ngokuthi yindlela yokuphila, njengoba kubandakanya isikhathi osichitha ngaphakathi nangaphandle kwejimu.

Ukuze ukhulise imiphumela yakho ejimini, kufanele ugxile ekudleni kwakho, ngoba ukudla ukudla okungalungile kungalimaza izinhloso zakho zokwakha umzimba.

Le ndatshana ichaza ukuthi yini okufanele uyidle futhi uyigweme ekudleni kokwakha umzimba futhi inikezela ngemenyu eyisampula yeviki elilodwa.

Izisekelo zokwakha umzimba

Ukwakha umzimba kuhlukile ekuphakamiseni amandla noma ekuphakamiseni ama-Olimpiki ngoba kwehlulelwa ekubukekeni komuntu ancintisanayo kunasemandleni.

Njengalokhu, abakhi bomzimba bafisa ukuthuthukisa nokugcina umzimba olinganiselayo, onomzimba futhi onemisipha.

Ukwenza lokhu, abakhi bomzimba abaningi baqala nge-off-season elandelwa indlela yokudla yangesizini - ebizwa ngokuthi isigaba sokukhwabanisa nokusika, ngokulandelana.

Ngesikhathi sesigaba sokubhukuda, esingahlala izinyanga kuye eminyakeni, abakhi bomzimba badla ikhalori ephezulu, ukudla okunothe ngamaprotheni futhi baphakamisa izinsimbi ngokuqinile ngenhloso yokwakha imisipha eminingi ngangokunokwenzeka ().

Isigaba sokusika esilandelayo sigxile ekulahlekelweni ngamanoni amaningi ngangokunokwenzeka ngenkathi kugcinwa isisindo semisipha esakhiwe ngesikhathi sesigaba sokubhukuda. Lokhu kufezwa ngoshintsho oluthile ekudleni nasekuzivocavoca esikhathini esingamasonto ayi-12-26 ().

Ukuqeqeshwa komzimba kanye nokudla ngendlela evame ukuhlukaniswa kube izigaba ezimbili: ukukhwabanisa nokusika. Inhloso yesigaba sokubhukuda ukwakha imisipha, kanti isigaba sokusika sizinikele ekugcineni imisipha ngenkathi kulahlekelwa amafutha omzimba.

Izinzuzo zokwakha umzimba

Kunezinzuzo eziningana zezempilo ezihambisana nokwakha umzimba.

Ukuze kugcinwe futhi kwakhiwe imisipha, abakhi bomzimba bavivinya umzimba kaningi, benza ukumelana nokuqeqeshwa kwe-aerobic.

Ukumelana nokuqeqeshwa kukhulisa amandla nobukhulu bemisipha. Amandla emisipha ahlobene kakhulu nengozi engezansi yokufa ngomdlavuza, isifo senhliziyo nesezinso, kanye nezinye izifo eziningi ezibucayi ().

Ukuvivinya umzimba ngokuzivocavoca umzimba, okwakhiwa abakhi bomzimba njalo ukunciphisa amafutha omzimba, kuthuthukisa impilo yenhliziyo futhi kwehlisa kakhulu amathuba okuba nesifo senhliziyo - umbulali wokuqala eMelika (,).

Ngaphezu kokuzivocavoca umzimba, abakhi bomzimba baphinde bagxile kokudla kwabo.

Ngokuhlela ngokucophelela, abakhi bomzimba bangadla ngendlela engasekeli imizamo yabo ejimini kuphela kepha ebagcina bephilile futhi.

Ukulandela iphethini yokudla okunempilo, kufaka phakathi ukudla okunomsoco ovela kuwo wonke amaqembu okudla ngamanani afanele, kunganciphisa kakhulu ingozi yezifo ezingamahlalakhona ().

Abakhi bomzimba bavivinya umzimba njalo futhi bangadla ukudla okuhlelwe kahle futhi okunomsoco, kokubili okunikeza izinzuzo eziningi zezempilo.

Izidingo Zekhalori nama-Macronutrients

Umgomo wabakhi bomzimba abancintisanayo ukwandisa isisindo somzimba esigabeni sokukhwabanisa nokunciphisa amafutha omzimba esigabeni sokusika. Ngakho-ke, udla amakhalori amaningi esigabeni sokubhukuda kunasesigabeni sokusika.

Udinga Amakholori Mangaki?

Indlela elula yokunquma ukuthi mangaki amakhalori owadingayo ukuzilinganisela okungenani kathathu ngesonto bese urekhoda okudingayo usebenzisa uhlelo lokusebenza lokulandela ikhalori.

Uma isisindo sakho sihlala silingana, inani lansuku zonke lama-khalori owadlayo ngama-calories akho esondlo - ngamanye amagama, awulahli noma uzuza isisindo, kodwa uyasigcina.

Ngesikhathi sesigaba sakho se-bulking, kunconywa ukuthi ukwandise ukudla kwakho kwekhalori nge-15%. Isibonelo, uma amakhalori wakho wesondlo angama-3,000 ngosuku, kufanele udle ama-calories angu-3,450 ngosuku (3,000 x 0.15 = 450) ngesikhathi sesigaba sakho sokubhukuda ().

Lapho ushintsha usuka ebholeni usiya esigabeni sokusika, esikhundleni salokho uzokwehlisa amakhalori akho esondlo ngo-15%, okusho ukuthi uzodla ama-calories angu-2,550 ngosuku esikhundleni sama-3,450.

Njengoba uthola isisindo esigabeni sokubhukuda noma wehlisa isisindo esigabeni sokusika, kuzodingeka ukuthi ulungise ukudla kwakho kwekhalori okungenani njalo ngenyanga ukuze uziphendulele ushintsho kusisindo sakho.

Khulisa amakhalori akho njengoba uthola isisindo esigabeni sokubhukuda futhi wehlise amakhalori akho njengoba ulahlekelwa isisindo esigabeni sokusika ukuze uqhubeke ngokuqhubekayo.

Ngasiphi isigaba, kunconywa ukuthi ungalahli noma uzuze ngaphezu kuka-0.5-1% wesisindo somzimba wakho ngesonto. Lokhu kuqinisekisa ukuthi awulahlekelwa yimisipha eningi ngesikhathi sesigaba sokusika noma uzuze amafutha omzimba amaningi kakhulu ngesikhathi sesigaba sokubhukuda ().

Isilinganiselo seMacronutrient

Lapho usuthole inani lamakhalori owadingayo, unganquma isilinganiso sakho se-macronutrient, okuyisilinganiso esiphakathi kwamaprotheni akho, i-carbohydrate kanye nokudla kwamafutha.

Ngokungafani nomehluko kuzidingo zakho zekhalori phakathi kwesigaba sokukhwabanisa nokusika, isilinganiso sakho se-macronutrient asiguquki.

Amaprotheni nama-carbs aqukethe amakhalori amane ngegramu ngayinye, kanti amafutha aqukethe ayisishiyagalolunye.

Kunconywa ukuthi uthole (,):

• U-30-35% wama-calories akho avela kumaprotheni
• Ama-calories angu-55-60% avela kuma-carbs
• U-15-20% wama-calories akho kusuka emafutheni

Nasi isibonelo sesilinganiso sesigaba sobuningi nokusika:

Lezi imihlahlandlela ejwayelekile, ngakho-ke kungcono kakhulu ukubonisana nodokotela wezokudla obhalisiwe ukuze unqume izidingo zakho ngazinye ngokuya ngezinhloso zakho zokuqinisekisa ukuthi ukudla kwakho kunokwanele ngokudla.

Ukudla kwekhalori okunconyiwe, kepha hhayi isilinganiso sakho se-macronutrient, kwehlukile phakathi kwesigaba sokubhoboza nokusika. Ukuphendula ngezinguquko zesisindo, lungisa ukudla kwakho kwekhalori inyanga ngayinye.

Ukwakha umzimba Nutrition: Ukudla okudliwayo nokuGwenywa

Njengokuqeqeshwa, ukudla kuyingxenye ebalulekile yokwakha umzimba.

Ukudla ukudla okulungile ngamanani afanele kunikeza imisipha yakho izakhamzimba ezikudingayo ukuze zikulule ekusebenzeni futhi zikhule zibe namandla futhi ziqine.

Ngakolunye uhlangothi, ukudla ukudla okungalungile noma ukungasebenzisi okwanele kokufanele kuzokushiya nemiphumela engaphansi.

Nakhu ukudla okufanele ugxile kukho kanye nokudla okuzonciphisa noma okugwema:

Ukudla okuzogxila kukho

Ukudla okudlayo akudingi kwehluke phakathi kwesigaba sokukhwabanisa nokusika - imvamisa, amanani akwenzayo.

Ukudla okufanele kudliwe kufaka phakathi ():

• Inyama, izinkukhu nezinhlanzi: I-Sirloin steak, inyama yenkomo, inyama yengulube, inyamazane, isifuba senkukhu, isalmon, i-tilapia ne-cod.
• Ubisi: I-yogurt, i-cottage shizi, ubisi olunamafutha amancane noshizi.
• Izinhlamvu: Isinkwa, okusanhlamvu, ama-crackers, i-oatmeal, i-quinoa, i-popcorn nelayisi.
• Izithelo: Amawolintshi, ama-apula, ubhanana, amagilebhisi, amapheya, amapentshisi, ikhabe kanye namajikijolo.
• Imifino enesitashi: Amazambane, ummbila, uphizi oluhlaza, ubhontshisi obuluhlaza be-lima nomdumbula.
• Imifino: I-Brokholi, isipinashi, imifino yesaladi enamaqabunga, utamatisi, ubhontshisi obuluhlaza, ikhukhamba, i-zucchini, i-asparagus, upelepele namakhowe.
• Imbewu namantongomane: Ama-alimondi, ama-walnuts, imbewu ye-sunflower, imbewu ye-chia nembewu yefilakisi.
• Ubhontshisi nemidumba Amachwane, udali, ubhontshisi wezinso, ubhontshisi omnyama nobhontshisi we-pinto.
• Amafutha: Amafutha omnqumo, uwoyela we-flaxseed kanye namafutha we-avocado.

Ukudla Okukhawulelwe

Ngenkathi kufanele ufake izinhlobo ezahlukahlukene zokudla ekudleni kwakho, kukhona okunye okufanele ukukhawulele.

Lokhu kufaka phakathi:

• Utshwala: Utshwala bungathinta kabi ikhono lakho lokwakha imisipha nokulahlekelwa ngamafutha, ikakhulukazi uma ubuphuza ngokweqile ().
• Ushukela owengeziwe: Lokhu kunikela ngama-calories amaningi kepha kunezakhamzimba ezimbalwa. Ukudla okunoshukela owengeziwe kufaka phakathi uswidi, amakhukhi, ama-donuts, u-ayisikhilimu, ikhekhe neziphuzo ezinoshukela, ezinjenge-soda neziphuzo zezemidlalo ().
• Ukudla okuthosiwe okujulile: Lokhu kungakhuthaza ukuvuvukala futhi - uma kudliwe ngokweqile - isifo. Izibonelo zifaka inhlanzi ethosiwe, othosi baseFrance, amasongo anyanisi, imichilo yenkukhu namakhekhe eshizi ().

Ngaphezu kokunciphisa lokhu, ungafuna nokugwema ukudla okuthile ngaphambi kokuya ejimini okunganciphisa ukugaya futhi kubangele ukucasuka kwesisu ngesikhathi sokuzivocavoca kwakho.

Lokhu kufaka phakathi:

• Ukudla okunamafutha aphezulu: Inyama enamafutha amaningi, ukudla kwebhotela kanye nososo noma ukhilimu osindayo.
• Ukudla okuphezulu kakhulu: Ubhontshisi nemifino ebethelwe njenge-broccoli noma ukholifulawa.
• Iziphuzo ezi-Carbonated: Amanzi akhanyayo noma isoda yokudla.

Izithako zokwakha umzimba

Abakhi bomzimba abaningi bathatha izithasiselo zokudla, ezinye zazo eziwusizo kanti ezinye azizona (,).

Izithako ezingcono kakhulu zokwakha umzimba zifaka:

• Amaprotheni we-Whey: Ukusebenzisa i-whey protein powder kuyindlela elula futhi elula yokwengeza ukudla kwakho kwamaprotheni.
• I-Creatine: I-Creatine inikeza imisipha yakho amandla adingekayo ukwenza i-rep eyengeziwe noma amabili. Ngenkathi kunemikhiqizo eminingi ye-creatine, bheka i-creatine monohydrate ngoba iyona ephumelela kakhulu ().
• Ikhafeyini: I-caffeine inciphisa ukukhathala futhi ikuvumela ukuthi usebenze kanzima. Kutholakala kwizithasiselo zangaphambi kokuzivocavoca, ikhofi noma itiye ().

Isengezo esinamavithamini amaningi namaminerali singasiza uma unciphisa ukudla kwakho ikhalori ngomzamo wokunciphisa amafutha omzimba phakathi nesikhathi sakho sokusika.

Faka ukudla okuhlukahlukene okunothile okunomsoco kuwo wonke amaqembu okudla ekudleni kwakho. Gwema noma ulinganisele utshwala, ukudla okunoshukela ongeziwe kanye nokudla okuthosiwe okujulile. Ngokungeziwe ekudleni kwakho, ama-whey protein, i-creatine ne-caffeine angaba izithasiselo eziwusizo.

Imenyu Yesampula Yesonto Elilodwa

Ukudla kwabakhi bomzimba kuvame ukuchazwa njengokuvimbela, okuphindaphindayo futhi okuyisidina.

Ukudla kwendabuko kokwakha komzimba kuqukethe ukukhethwa kokudla okunomkhawulo kanye nokuhlukahluka okuncane phakathi nangaphakathi kwamaqembu okudla, okungaholela ekudleni okunganele kwamaminerali abalulekile namavithamini ().

Ngalesi sizathu, kubalulekile ukufaka okuhlukahlukene ekudleni kwakho ukuqinisekisa ukuthi izidingo zakho zokudla okunomsoco ziyahlangatshezwa - ikakhulukazi ngesikhathi sesigaba sokusika lapho udla amakhalori alinganiselwe.

Ukudla ngakunye nokudla okulula kumele kube no-20-30 amagremu wamaprotheni wokuxhasa ngokuphelele ukwakhiwa kwemisipha ().

Uma usesigabeni sokuqunjelwa, ukudla kwakho kuzobe kuphakeme kakhulu kunalapho usesigabeni sokusika.

Ungakujabulela ukudla okufanayo esigabeni sokusika obungakuthola lapho ukhipha inqwaba - ezingxenyeni ezincane nje.

Nayi imenyu eyisampula yokwakha umzimba yesonto elilodwa:

UMsombuluko

• Ukudla kwasekuseni: Amaqanda aqhephukile anamakhowe kanye ne-oatmeal.
• Isidlwana: I-cottage shizi enamafutha aphansi enama-blueberries.
• Isidlo sasemini: I-venison burger, ilayisi elimhlophe ne-broccoli.
• Umthamo: Amaprotheni Shake nobhanana.
• Isidlo sakusihlwa: I-Salmon, i-quinoa ne-asparagus.

NgoLwesibili

• Ukudla kwasekuseni: Amaprotheni ama-pancake ane-light-syrup, ibhotela lamantongomane nama-raspberries.
• Isidlwana: Amaqanda abiliswe kanzima ne-apula.
• Isidlo sasemini: I-Sirloin steak, ubhatata kanye nesaladi yesipinashi nge-vinaigrette.
• Umthamo: Amaprotheni Shake futhi walnuts.
• Isidlo sakusihlwa: I-Ground turkey ne-marinara sauce phezu kwe-pasta.

NgoLwesithathu

• Ukudla kwasekuseni: Inoseji yenkukhu enamaqanda namazambane athosiwe.
• Umthamo: I-yogurt yamaGrikhi nama-alimondi.
• Isidlo sasemini: I-Turkey ibele, i-basmati irayisi namakhowe.
• Umthamo: Amaprotheni shake and amagilebhisi.
• Isidlo sakusihlwa: I-Mackerel, ilayisi elinsundu namaqabunga esaladi ane-vinaigrette.

ULwesine

• Ukudla kwasekuseni: I-Ground turkey, iqanda, ushizi kanye ne-salsa ku-tortilla egcwele okusanhlamvu.
• Isidlwana: I-yogurt ene-granola.
• Isidlo sasemini: Isifuba senkukhu, amazambane abhakiwe, ukhilimu omuncu kanye ne-broccoli.
• Umthamo: Amaprotheni Shake kanye amajikijolo exubile.
• Isidlo sakusihlwa: Hlanganisa inkukhu, iqanda, irayisi elinsundu, i-broccoli, uphizi kanye nezaqathe.

ULwesihlanu

• Ukudla kwasekuseni: Ama-blueberries, ama-strawberry ne-vanilla yoghurt yamaGrikhi kuma-oats ebusuku.
• Umthamo: UJerky namantongomane axubekile.
• Isidlo sasemini: Izibopho zeTilapia ezinejusi likalamula, ubhontshisi omnyama nowepinto nemifino yonyaka.
• Isidlwana: Amaprotheni Shake kanye ikhabe.
• Isidlo sakusihlwa: Inyama yenkomo egayiwe enommbila, irayisi elinsundu, uphizi oluhlaza nobhontshisi obuluhlaza.

NgoMgqibelo

• Ukudla kwasekuseni: I-Ground turkey neqanda elinommbila, upelepele wensimbi, ushizi ne-salsa.
• Umthamo: Ikani le-tuna elinama-crackers.
• Isidlo sasemini: I-Tilapia fillet, amazambane wedges kanye nopelepele wensimbi.
• Umthamo: Amaprotheni shake and eliphakathi kwe.
• Isidlo sakusihlwa: Inyama yenkomo edayisiwe nelayisi, ubhontshisi omnyama, upelepele wensimbi, ushizi nepico de gallo.

NgeSonto

• Ukudla kwasekuseni: Amaqanda ahlangane nelanga futhi ubhontshisi we-avocado.
• Isidlwana: Amaprotheni amabhola nebhotela le-alimondi.
• Isidlo sasemini: Izingcezu zezinkukhu zasengulube ezinamazambane kagalikhi othosiwe nobhontshisi oluhlaza.
• Umthamo: Amaprotheni Shake kanye strawberry.
• Isidlo sakusihlwa: Ama-meatballs aseTurkey, isoso le-marinara kanye noshizi we-parmesan ngaphezulu kwe-pasta.

Shintsha izinhlobo zokudla ekudleni kwakho bese usebenzisa ama-20-30 amagremu wamaprotheni ngokudla ngakunye nokudla okulula.

Izinto Okufanele Uzikhumbule

Ngokwengxenye enkulu, ukwakha umzimba yindlela yokuphila ehlotshaniswa nezinzuzo eziningana zezempilo, kepha kunezinto ezithile okufanele wazi ngaphambi kokwenza ukwakha umzimba.

Izinga Eliphansi Lamafutha Omzimba Lingathinta Ngokungeyikho Ukulala Nenhliziyo

Ukulungiselela umncintiswano wokwakha umzimba, izimbangi zithola amazinga aphansi kakhulu amafutha omzimba, abesilisa nabesifazane ngokujwayelekile befinyelela emazingeni amafutha omzimba angu-5-10% no-10-15%, ngokulandelana (,).

Leli zinga eliphansi lamafutha omzimba, lihlanganiswe nokudla okuphezulu kwekhalori, likhonjisiwe ukunciphisa izinga lokulala, kuthinta kabi imizwa futhi kuthena amandla amasosha omzimba emasontweni aholela emncintiswaneni ngisho nasemasontweni ambalwa ngemuva (,,,).

Ngenxa yalokho, lokhu kunganciphisa ikhono lakho lokusebenza usuku ngalunye, kuthinte kabi abakuzungezile futhi kukushiye uthambekele ekuguleni.

Izingozi ze-Anabolic Steroid Use

Eziningi, kodwa hhayi zonke, izengezo zokwakha izicubu zomzimba zikhangiswa ngabakhi bomzimba abasebenzisa izidakamizwa ezikhuthaza ukusebenza, njenge-anabolic steroids.

Lokhu kudukisa abakhi bomzimba abaningi ekukholweni ukuthi bangafeza ukubukeka okufanayo kwemisipha ngokuthatha isengezo esikhangisiwe.

Ngokulandelayo, abakhi bomzimba abaningi, ikakhulukazi labo ekuqaleni kohambo lwabo, bakhulisa okulindelwe okungenangqondo ngalokho okungafezwa ngokwemvelo, okungaholela ekungenelisekeni komzimba futhi ekugcineni kube nesifiso sokuzama i-anabolic steroids (,).

Kodwa-ke, ama-anabolic steroids akanampilo futhi axhumene nobungozi obuningi nemiphumela engemihle.

Ngaphezu kokungekho emthethweni ukuba ne-US ngaphandle kwencwadi kadokotela, ukusebenzisa ama-anabolic steroids kungakhuphula ubungozi besifo senhliziyo, kunciphise ukuzala futhi kuholele ekuphazamisekeni kwengqondo nokuziphatha njengokucindezeleka (,,,)

Lapho ulungiselela umncintiswano, qiniseka ukuthi uyazi ngemiphumela engemihle engaba khona. Futhi, qonda ukuthi ukwakheka komzimba okubonayo ezikhangisweni ezengezelayo kungenzeka kungafinyelelwa ngokoqobo ngaphandle kokusebenzisa ama-anabolic steroids, angenampilo kakhulu.

Okusemqoka

Ukwakha umzimba kwahlulelwa ngokuqina kwemisipha nokuncika kunokusebenza kwezemidlalo.

Ukufeza ukubukeka komakhi womzimba okudingekayo kudinga ukuzivocavoca umzimba nokunakekelwa okukhethekile ekudleni kwakho.

Ukudla okwakha umzimba kuvame ukuhlukaniswa ngezigaba zokukhwabanisa nokusika, lapho ukudla kwakho kwekhalori kuzoshintsha ngenkathi isilinganiso sakho se-macronutrient sihlala silingana.

Ukudla kwakho kufanele kubandakanye ukudla okuminyene nomsoco, u-20-30 amagremu wamaprotheni ngokudla ngakunye nokudla okulula, futhi kufanele unqande utshwala nokudla okuthosiwe kakhulu noma okunoshukela omkhulu.

Lokhu kuqinisekisa ukuthi uthola zonke izakhamzimba ezibalulekile umzimba wakho ozidingayo ekwakheni imisipha nempilo yonke.