Kuyini ukusika, okudliwayo nokuthi ukwenze kanjani

-Delile

• Indlela yokwenza
• Kunjani ukudla okusika

Ukusika kuyinqubo ehlose ukulahla amafutha ngaphandle kokulahlekelwa okukhulu kwemisipha ukuze kube nencazelo enkulu yemisipha. Ngakho-ke, ngokusika kungenzeka ukuthi ulahlekelwe isisindo esiningi ngokweqile ngokuguqula isisindo semisipha.

Ngaphandle kokusetshenziswa ikakhulu ngabadlali bezokwakha umzimba, ukusika kungenziwa futhi ngabantu abafuna ukoma futhi, ngenxa yalokho, bathole ukucaciswa kwemisipha okukhulu. Ngalokhu, kubalulekile ukuthi uhlelo lokudla lunconywe ngusondli wezemidlalo ngokuya ngezidingo zokudla okunempilo kanye nezinhloso zomuntu nokuthi ukuqeqeshwa kwenziwa ngaphansi kokuqondiswa uchwepheshe wezemfundo yomzimba.

Ukuxubha nokusika ngamasu asetshenziswa kakhulu ngabakhi bomzimba ngenhloso yokuqinisekisa inani elikhulu lemisipha, amafutha amancane omzimba kanye nencazelo emikhulu yemisipha. Ngenkathi i-bulking yenziwa ngesizini engaphandle, okusho ukuthi, ngezikhathi lapho kungekho mincintiswano, ukusika kwenziwa esigabeni sokulungiselela umncintiswano. Funda kabanzi mayelana nokukhwabanisa futhi uqonde ukuthi kwenziwa kanjani.

Ukusika kuvame ukuhlotshaniswa nokukhwabanisa, okuhambelana nesigaba sangaphambilini senqubo yokuchazwa komzimba, okuhlose ukukhulisa isisindo.

Indlela yokwenza

Ukuzisika kufanele kwenziwe ngaphansi kokuqondiswa uchwepheshe wezemfundo yokuzivocavoca umzimba, okhombisa isu lokuqeqesha elingcono kakhulu, ivolumu namandla, futhi ukudla kufanele kulandelwe ngokuya ngezincomo zongoti wezemidlalo, okufanele akhombise uhlelo lokudla ngokuya ngokudla okunempilo izidingo zomuntu, inhloso nohlobo loqeqesho olwenziwe.

Ukusika kuqala ngemuva kwesikhathi se-bulking futhi inhloso yayo enkulu ukulahleka kwencazelo yamafutha nemisipha futhi kuyadingeka ukuthi lokhu kwenziwe ukudla okunomkhawulo, kudliwe inani elincane lama-carbohydrate futhi kwandise inani lamaprotheni. Ama-carbohydrate awumthombo oyinhloko wamandla emzimbeni, kepha ekusikeni kubalulekile ukuthi amandla aqhamuke emafutheni aqoqiwe, ngakho-ke kubalulekile ukuba nomumo wokudla okunempilo ukuze kube namandla anele okwenza ukuqeqeshwa nokuthanda ukushiswa amafutha, ngaphezu kokuvimbela ukulahleka kwemisipha.

Ngaphezu kwalokho, inqubo yokuziqeqesha kufanele ihambisane nokudla. Kubalulekile ukuthi ohlelweni lokuqeqesha kube nezinsuku lapho kwenziwa khona ukuqeqeshwa kwe-aerobic kusuka ekulinganiseni kuya ekuphakameni okuphezulu, futhi kubalulekile ukuthi ngalolo suku kube nokwanda kokusetshenziswa kwama-carbohydrate, ngoba ngale ndlela kungenzeka amandla okwenza ukuqeqeshwa ngendlela efanele nangamandla, ethanda imiphumela yokusika.

Ukukhuthaza ukushiswa kwamafutha, kunconywa ukuthi kube nezinsuku ezi-2 kuya kwezi-3 zokuqeqeshwa kwe-aerobic kokuvivinya okulinganiselwe kuya kokuphakeme kanye nokuqeqeshwa kwesisindo lapho amaqembu emisipha esetshenzelwa yedwa, ukuze kugwenywe ukulahleka kwemisipha.

Isikhathi sokusika singahluka ngokuya ngamaphesenti amafutha, ukuthi umuntu ufuna kangakanani noma udinga ukulahlekelwa yini nokuqina koqeqesho olwenziwe.

Kunjani ukudla okusika

Ukondla ngesikhathi sesigaba sokusika kufanele kwenziwe ngaphansi kokuqondisa kukadokotela wezokudla, njengoba kungenzeka ukunquma uhlelo lokudla olungcono kakhulu ngokuya ngenhloso yomuntu nokuqina kwakhe.

Kule nqubo, izincomo ukwehlisa ukusetshenziswa kwama-carbohydrate futhi kwandise ukutholwa kwamaprotheni, ngoba inhloso ukunciphisa iphesenti lamafutha nokugcina isisindo somzimba. Ngakho-ke, kunconywa ukuthi ungadli ushukela, ufulawa ocwengekile, amaswidi, isinkwa, i-oats, ilayisi noma i-pasta futhi unikeze inyama ethambile, njengenkukhu ne-turkey, inhlanzi, amaqanda, imbewu kanye noshizi, isibonelo. Bheka ukuthi ukudla okuphansi kwe-carb kufanele kubukeke kanjani.

Ngaphezu kwalokho, kubalulekile ukuphuza amanzi amaningi futhi ugweme ukuhamba isikhathi eside ungadlile. Imvamisa inkomba ithi kwenziwa ukudla okuyisi-3 kanye nokudla okulula okungu-2. Kwezinye izimo isazi sokudla okunempilo singaphinde sincome ukusetshenziswa kwezithasiselo ezinama-amino acid, ukuvimbela ukulahleka kwesisindo semisipha, kanye nokusetshenziswa kwe-thermogenic, kepha ukusetshenziswa kwe-thermogenic kufanele kubhekiswe kahle ukuze umphumela wokubuyela emuva ungenzeki, okuhambelana kunzuzo yesisindo lapho uyeka ukuyisebenzisa.

Nawa amanye amathiphu ngokudla okune-carb ephansi: