Ungakulandela Kanjani Ukudla Ukusika Kokwehlisa Isisindo

-Delile

• Kuyini ukudla okusika?
• Ukwenza kanjani ukudla okusika
• Bala ikhalori lakho lokudla
• Thola ukudla kwakho kwamaprotheni
• Thola amafutha owaphuzayo
• Thola ukudla kwakho kwe-carb
• Ingabe isikhathi sokudla sinendaba?
• Ukukopela ukudla nezinsuku ezinikezwe kabusha
• Amathiphu awusizo wokudla okusika
• Okubalulekile

Ukusika kuyindlela yokuzivocavoca ethandwa kakhulu.

Kuyisigaba sokulahlekelwa ngamafutha ukuthi abakhi bomzimba nabathandi bokuqina basebenzise ukuze bancike ngangokunokwenzeka.

Imvamisa iqale ezinyangeni ezimbalwa ngaphambi kohlelo olukhulu lokuzivocavoca, kubandakanya ukudla okwehlisa isisindo okuhloselwe ukugcina izicubu eziningi ngangokunokwenzeka.

Lo mbhalo uchaza ukuthi ungakulandela kanjani ukudla okusika ukunciphisa umzimba.

Kuyini ukudla okusika?

Ukudla okusika kuvame ukusetshenziswa ngabakhi bomzimba nabathandi bokuqina ukusika amafutha omzimba ngenkathi begcina isisindo somzimba.

Ukuhlukaniswa okubalulekile nezinye izidlo zokwehlisa isisindo ukuthi ukudla okusikwayo kunikezwa umuntu ngamunye, kuvame ukuba ngaphezulu kwamaprotheni kanye ne-carbs, futhi kufanele kuhambisane nokuphakamisa izinsimbi.

Ukuphakamisa izinsimbi njalo kubalulekile ngoba kukhuthaza ukukhula kwemisipha, kusiza ekulweni nokulahleka kwemisipha lapho uqala ukusika ama-calories (,,).

Ukudla okusika kuthatha izinyanga ezi-2 kuya kwezi-4, kuya ngokuthi ukhuluphele kangakanani ngaphambi kokudla, futhi kuvamise ukuphelelwa isikhathi emincintiswaneni yokwakha umzimba, imicimbi yezemidlalo, noma imicimbi efana namaholide ().

Ukudla okusika kuhlose ukukuthola uncike ngangokunokwenzeka ngenkathi ugcina imisipha. Imvamisa yenzelwa izinyanga ezi-2-4 eziholela emncintiswaneni wokwakha umzimba noma omunye umcimbi.

Ukwenza kanjani ukudla okusika

Ukudla okusikayo kwenzelwe umuntu ngamunye futhi kudinga ukuthi unqume izidingo zakho zokudla okunempilo.

Bala ikhalori lakho lokudla

Ukulahleka kwamafutha kwenzeka lapho uhlala udla ama-calories ambalwa kunalawo owashisayo.

Inani lama-calories okufanele udle ngosuku ukunciphisa umzimba kuncike kusisindo sakho, ubude, indlela ophila ngayo, ubulili, kanye namazinga okuvivinya umzimba.

Ngokuvamile, owesifazane ojwayelekile udinga amakhalori azungeze ama-2 000 ngosuku ukugcina isisindo sakhe kepha ama-calories ayi-1,500 alahlekelwe yikhilogremu elilodwa lamafutha ngesonto, kuyilapho indoda ejwayelekile idinga amakhalori azungeze ama-2,500 ukugcina isisindo sayo noma ama-calories ayi-2 000 ukuze ilahlekelwe inani elifanayo ().

Ukwehla kwesisindo okuhamba kancane, noma okulinganayo - njengekhilogremu elilodwa (0.45 kg) noma u-0.5-1% wesisindo somzimba wakho ngesonto - kungcono kakhulu ekudleni okusika ().

Yize ukusilela okukhulu kwekhalori kungakusiza ulahlekelwe isisindo ngokushesha, ucwaningo lukhombisile ukuthi lwandisa ubungozi bokulahlekelwa yimisipha, okungakulungele lokhu kudla (,).

Thola ukudla kwakho kwamaprotheni

Ukugcina ukudla okwanele kwamaprotheni kubalulekile ekudleni okusika.

Ucwaningo oluningi luthole ukuthi ukudla amaprotheni okuphezulu kungasiza ekulahlekelweni kwamafutha ngokwandisa imetabolism yakho, ukunciphisa isifiso sakho sokudla, nokugcina isisindo somzimba esinciphile (,,).

Uma udla ukudla okusika, udinga ukudla amaprotheni amaningi kunokuba uzama nje ukugcina isisindo noma ukwakha imisipha. Lokho kungenxa yokuthi uthola amakhalori ambalwa kepha uzivocavoca njalo, okwandisa izidingo zakho zamaprotheni ().

Ucwaningo oluningi lukhombisa ukuthi u-0.7-0.9 amagremu wamaprotheni ngekhilogremu ngalinye lesisindo somzimba (1.6-2.0 amagremu ngekg ngayinye) anele ekulondolozeni isisindo somzimba ekudleni okusikayo (,).

Isibonelo, umuntu ongamakhilogremu ayi-155 (70-kg) kufanele adle amagremu ayi-110-140 wamaprotheni ngosuku.

Thola amafutha owaphuzayo

Amafutha adlala indima enkulu ekukhiqizeni ama-hormone, okwenza kubaluleke kakhulu ekudleni okusika ().

Yize kujwayelekile ukunciphisa ukondliwa kwamafutha ekudleni okusikiwe, ukungadli ngokwanele kungathinta ukukhiqizwa kwamahomoni afana ne-testosterone ne-IGF-1, okusiza ukugcina ubukhulu bemisipha.

Isibonelo, ucwaningo lukhombisa ukuthi ukwehlisa ukuthathwa kwamafutha kusuka ku-40% kuye ku-20% wamakhalori esewonke kwehlisa amazinga e-testosterone ngenani elincane kepha elibalulekile (,).

Kodwa-ke, obunye ubufakazi buveza ukuthi ukwehla kwamazinga e-testosterone akuholeli njalo ekulahlekelweni yimisipha - inqobo nje uma udla amaprotheni anele kanye ne-carbs (,).

Ochwepheshe basikisela ukuthi, kulokhu kudla, ama-calories angu-15-30% kufanele aqhamuke emafutheni ().

Igremu elilodwa lamafutha liqukethe ama-calories ayi-9, ngakho-ke noma ngubani osemkhakheni wamakhalori angu-2,000 kufanele adle amagremu angama-33-67 wamafutha ngosuku ekudleni okusikayo.

Uma wenza ukuvivinya umzimba kakhulu, ukuphela okuphansi kwalolo hlu lwamafutha kungaba ngcono ngoba kuvumela ukudla okuphezulu kwe-carb.

Thola ukudla kwakho kwe-carb

AmaCarbs adlala indima enkulu ekulondolozeni ubukhulu bemisipha ngenkathi ekudleni okusika.

Ngoba umzimba wakho ukhetha ukusebenzisa i-carbs ukuthola amandla esikhundleni samaprotheni, ukudla inani elanele lama-carbs kungalwa nokulahleka kwemisipha ().

Ngokwengeziwe, ama-carbs angasiza ukukhulisa ukusebenza kwakho ngesikhathi sokusebenza ().

Ekudleni okusika, ama-carbs kufanele ahlanganise amakhalori asele ngemuva kokukhipha amaprotheni namafutha.

Amaprotheni kanye ne-carbs womabili ahlinzeka ngama-calories ayi-4 ngegramu, kuyilapho amanoni emi ku-9 ngegremu ngalinye. Ngemuva kokukhipha amaprotheni akho kanye nezidingo zamafutha ekudleni kwakho okuphelele kwekhalori, hlukanisa inombolo esele ngo-4, okufanele ikutshele ukuthi ungadla ama-carbs amangaki ngosuku.

Isibonelo, umuntu ongamakhilogremu ayi-155 (70 kg) ekudleni okusika amakhalori angu-2 000 angadla amagremu ayi-110 wamaprotheni nama-gramu angama-60 amafutha. Ama-calories angu-1,020 asele (ama-255 amagremu) angathathwa ngama-carbs.

Ukuze uhlele ukudla okusika, kufanele ubale ikhalori lakho, amaprotheni, amanoni, kanye nezidingo ze-carb ngokuya ngesisindo sakho nezici zakho zokuphila.

Ingabe isikhathi sokudla sinendaba?

Isikhathi sokudla isu elisetshenziselwa ukukhula kwemisipha, ukulahleka kwamafutha, nokusebenza.

Yize kungazuzisa abagijimi abancintisanayo, akubalulekanga kangako ekulahlekelweni kwamafutha ().

Isibonelo, ucwaningo oluningi luthi abagijimi abakhuthazelayo bangakhuphula ukululama kwabo ngesikhathi sabo sokudla kanye nokudla kwe-carb lapho bezilolonga khona (, 16,).

Lokho kusho, lokhu akudingekile ekudleni kokusika.

Esikhundleni salokho, kufanele ugxile ekudleni ukudla okuphelele futhi uthole ama-calories anele, amaprotheni, ama-carbs, namafutha usuku lonke.

Uma ulambile njalo, isidlo sasekuseni esinekhalori eliphakeme lingakugcina ugcwala ngokuhamba kosuku (,, 20).

Ukubeka isikhathi sokudla kwakho akudingekile ekudleni okusika kepha kungasiza abasubathi abakhuthazelayo ngokuqeqeshwa kwabo.

Ukukopela ukudla nezinsuku ezinikezwe kabusha

Ukudla kokukhohlisa kanye / noma izinsuku ezivuselelwe zivame ukufakwa ekudleni okusika.

Ukudla okukopelayo kungukuzitika ngezikhathi ezithile okuhloswe ngakho ukunciphisa ukuqina kokudla okunikeziwe, kuyilapho izinsuku ezivuselelwe zikhulisa ukudla kwakho kwe-carb kanye noma kabili ngesonto.

Ukudla okuphezulu kwe-carb kunezinzuzo eziningana, njengokuvuselela izitolo zomzimba wakho ze-glucose, ukuthuthukisa ukusebenza kokuvivinya umzimba, nokulinganisa ama-hormone amaningi (,).

Isibonelo, ucwaningo lukhombisa ukuthi usuku oluphakeme kakhulu lwe-carb lungakhuphula amazinga we-hormone egcwele ye-leptin futhi liphakamise okwesikhashana imetabolism yakho (,,).

Yize ungathola isisindo ngemuva kokudla kokukopela noma usuku olwenziwe kabusha, lokhu kuvame ukuba isisindo samanzi esivame ukulahleka ezinsukwini ezimbalwa ezilandelayo ().

Noma kunjalo, kulula ukudla ngokweqile kulezi zinsuku futhi uchithe imizamo yakho yokwehlisa isisindo. Ngaphezu kwalokho, le mizila ingakhuthaza imikhuba engenampilo, ikakhulukazi uma ujwayele ukudla ngokomzwelo (,,).

Ngakho-ke, ukudla ukukopela nezinsuku ezifakwe kabusha akudingeki futhi kufanele kuhlelwe ngokucophelela.

Ukudla okukhohlisayo nezinsuku ezinikezwe kabusha kungakhuphula isimilo sakho, ukusebenza kokuvivinya umzimba, namazinga ama-hormone kodwa akudingekile ekudleni okusika. Zingavimbela intuthuko yakho uma kuhlelwe kahle.

Amathiphu awusizo wokudla okusika

Nawa amanye amathiphu awusizo wokugcina ukulahleka kwamafutha kuthrekhi ekudleni okusikayo:

• Khetha ukudla okunothe kakhulu. Imithombo ye-carb ecebile njengemifino engeyona yesitashi ivame ukuba nezakhi eziningi futhi ingakusiza ukuthi uhlale ugcwele isikhathi eside ngenkathi uswele imali yekhalori ().
• Phuza amanzi amaningi. Ukuhlala u-hydrated kungasiza ekunciphiseni ukudla kwakho futhi kusheshise okwesikhashana imetabolism yakho (,).
• Zama ukudla kwangaphambili. Ukulungisa ukudla ngaphambi kwesikhathi kungasiza ekongeni isikhathi, kukugcine ekulandeleni ngokudla kwakho, futhi ugweme isilingo sokudla okungenampilo.
• Gwema ama-carbs ketshezi. Iziphuzo zezemidlalo, iziphuzo ezithambile, nezinye iziphuzo ezinoshukela zingenazo izakhamzimba, zingakhuphula amazinga akho endlala, futhi azigcwalisi njengokudla okune-fiber, ukudla okuphelele ().
• Cabanga nge-cardio. Uma kusetshenziswa eceleni kokuphakamisa izinsimbi, ukuzivocavoca nge-aerobic - ikakhulukazi amandla aphezulu we-cardio - kungaqhubekisela phambili ukulahleka kwamafutha akho ().

Ukwandisa ukudla okusika, zama ukuphuza amanzi amaningi, udle ukudla okunothe kakhulu, futhi wenze i-cardio, phakathi kwamanye amathiphu amaningi.

Okubalulekile

Ukudla okusika kuhloswe ukukhulisa ukulahleka kwamafutha ngenkathi kugcinwa ubukhulu bemisipha.

Lokhu kudla kubandakanya ukubala ikhalori lakho, amaprotheni, amafutha, kanye nezidingo ze-carb ngokuya ngesisindo sakho nendlela yakho yokuphila. Uhloselwe ukuwulandela ezinyangeni ezimbalwa ezandulela umcimbi wezemidlalo futhi kufanele uwuhlanganise nokuphakamisa izinsimbi.

Uma unentshisekelo kulokhu kudla kwesisindo sabasubathi, thintana nomqeqeshi wakho noma uchwepheshe wezokwelapha ukuze ubone ukuthi kukulungele yini.