Ukugcotshwa Okungcolile: Konke Odinga Ukukwazi

-Delile

• Kuyini ukukhwabanisa okungcolile?
• Ingabe kuyasebenza?
• Iqinisekisa insalela yekhalori
• Kungasiza ukuzuza kwemisipha namandla
• Imiphumela emibi engaba khona
• Ingakhuthaza ukuzuza okungafuneki kwamafutha
• Kungathinta amanani wegazi
• Ungase uzizwe uvilapha
• Akufanele ilandelwe isikhathi eside
• Ukudla okufanele kudliwe futhi kugwenywe
• Ukudla okufanele kudliwe
• Ukudla okufanele sikugweme
• Indlela enempilo yokwenza inqwaba phezulu
• Okubalulekile

Ngenkathi ukunciphisa isisindo kuyinjongo ejwayelekile kakhulu osukwini lwanamuhla nobudala, abanye abantu banentshisekelo yokuthola isisindo ngezinhloso ezithile.

Emhlabeni wokwakha umzimba, ezemidlalo yamandla, nemidlalo ethile yamaqembu, igama elijwayelekile lokuthola isisindo livame ukuphonswa nxazonke - ukukhwabanisa okungcolile.

Le ndatshana ibukeza ukukhwabanisa okungcolile, imiphumela engemihle yayo engemihle engaba khona, noma ngabe iyasebenza, nokunye ukudla okumele ukudle nokukugwema uma ulandela indlela.

Kuyini ukukhwabanisa okungcolile?

Ngokuvamile, igama elithi ukukhwabanisa lisho isigaba esilawulwayo sokuba semalini eseleyo ebaliwe nokuyihlanganisa nokuqeqeshwa okwanele ukumelana nokukhulisa ukuzuza kwemisipha namandla.

Insalela yekhalori ihilela ukusebenzisa ama-calories amaningi kunalawo owashisayo, okungaholela ekutholeni isisindo ngesimo semisipha noma samafutha.

Ukukhwabanisa okungcolile kuthatha lesi sinyathelo kuya phambili futhi kungachazwa njengesikhathi sokuzuza kwesisindo esingapheli nganoma iyiphi indlela edingekayo yokukhuthaza ukuzuza kwemisipha namandla. Imvamisa kubhangqwa nomsebenzi wokumelana nobukhulu obukhulu ukugcwalisa lezi zinguquko.

Le ndlela ingasetshenziswa ngabakhi bomzimba bangesikhathi sonyaka, ama-weightlifters, ama-powerlifters, noma i-gym-goer ejwayelekile efuna ukupakisha ngosayizi othile.

Lapho ulandela inqwaba engcolile, akukho kudla okungavunyelwe. Umgomo wukudla okunokubekezelela ukukhulisa isisindo somzimba.

Imvamisa, ikhalori eliphakeme liyazamazama futhi lithole izimpushana ezisetshenziswayo ngesikhathi senqwaba engcolile ukukhuthaza insalela yekhalori kanye nokuzuza kwemisipha okulandelayo.

Ngenkathi lokhu kungasebenzela abanye, abanye bangathola ukuthi imiphumela emibi engemihle idlula izinzuzo.

Ukukhwabanisa okungcolile kuyindlela yokuthola isisindo esisheshayo esivame ukubhangqwa nokuqeqeshwa kokuqina kokuqina futhi okusetshenziswa ngabasubathi abahlukahlukene ukukhuthaza ukuzuza kwemisipha namandla.

Ingabe kuyasebenza?

Ngenkathi inqwaba engcolile ingadala ukuzuza kwesisindo, ungazibuza ukuthi ngabe kuyisu elisebenzayo lesikhathi eside lokuzuza kwemisipha.

Nawa ama-upides ambalwa wokulandela inqwaba engcolile.

Iqinisekisa insalela yekhalori

Njengoba nje abantu abaningi bekuthola kunzima ukunciphisa umzimba, abanye bakuthola kunzima ukukhuluphala.

Kulaba bantu, inqwaba engcolile ingaba ithuluzi eliwusizo, ngoba imvamisa ithuthukisa insalela enkulu yekhalori futhi ngaleyo ndlela iholele ekutholeni isisindo ().

Lokhu kuzuza kwesisindo kuhunyushelwa kangcono ekuzuzeni imisipha lapho kuhlanganiswe nohlelo olufanele lokuqeqesha ukumelana, okungesinye isici esikhulu se-bulking engcolile engakwazi ukunganakwa.

Ngezindlela ezengeziwe zokuzuza isisindo, imiphumela ingahle yehle kancane ngenxa yensalela enganele yekhalori. Ngakho-ke, inqwaba engcolile ingaba lusizo kulo mongo.

Kungasiza ukuzuza kwemisipha namandla

Ukuzuza kwesisindo okuhleliwe kuvame ukusetshenziselwa ukukhuthaza ukuzuza kwemisipha namandla, umzimba, neminye imidlalo yeqembu.

Ukuze izinzuzo zemisipha zenzeke, kudingeka insalela eyanele yekhalori, imvamisa amakhalori angeziwe ayi-10-20% kubantu abaningi ().

Inqwaba engcolile ivame ukudlula leli banga, ngaleyo ndlela kube nomthelela ekuzuzeni okukhulu kwemisipha namandla kubantu abaningi lapho kuhlanganiswe nohlobo olufanele lokuqeqeshwa kokumelana.

Inqwaba engcolile ingasebenza ezimeni ezithile lapho kutholakala khona ukuzuza kwesisindo. Inikeza insalela yekhalori engaholela ekuzuzeni kwemisipha namandla lapho kuhlangene nokuqeqeshwa kokumelana.

Imiphumela emibi engaba khona

Kanye nokuzuza okungaba khona kwemisipha namandla okuhambisana nokukhwabanisa okungcolile, kuza neminye imiphumela emibi engaba khona.

Ingakhuthaza ukuzuza okungafuneki kwamafutha

Njengoba kunikezwe ukuthi ukudla ikhalori akuvamile ukulandelwa ngobuningi obungcolile, kulula ukufeza insalela yekhalori, ngokungangabazeki eholela ekutholeni isisindo. Yize esinye salesi sisindo sizovela kwimisipha eyengeziwe, iphesenti elikhulu lizoqhamuka kumafutha amaningi ().

Uma kukhulunywa ngemidlalo yamandla nezomzimba, inhloso kuvamise ukukhulisa amandla nokuzuza kwemisipha, ngokulandelana.

Ngokuqondile kwezemidlalo yomzimba, njengokwakha umzimba, izimbangi zahlulelwa ngokwakheka nosayizi wazo. Ukuzuza ngokweqile kwamafutha cishe kwenza kube nzima kakhulu ukungena esimweni lapho kufika isikhathi sokuncintisana ().

Mayelana nemidlalo yamandla namandla, efana nokuphakamisa izinsimbi kwe-Olimpiki nokwenyusa amandla, imvamisa kunezigaba zesisindo lapho izimbangi kufanele zincintisane khona. Ukuzuza ngokweqile kwamafutha kungenza kube nzima kakhulu ukufeza isigaba sesisindo esinikeziwe.

Kubagijimi ababamba iqhaza emidlalweni yamaqembu, inqwaba engcolile ingabashiya bephelele lapho kufika isikhathi sokuqeqeshwa kwangaphambi naphakathi nesizini.

Okokugcina, uma umthambo wokuzilibazisa efuna ukufaka imisipha ethile, ukuthola amafutha amaningi kakhulu kungavimbela inhloso yabo yokuthuthukisa umzimba wabo.

Kungathinta amanani wegazi

Ngokuhambisana namandla okuzuza ngokweqile, kuneminye imiphumela emibi yezempilo engabhekwa. Lapho ulandela inqwaba engcolile, ukudla ama-carbs asetshenzisiwe kanye namafutha agcwele ngokuvamile kuphakeme kakhulu.

Ukudla okuningi kakhulu kwalokhu kudla kuhlotshaniswa namazinga aphezulu e-cholesterol namazinga kashukela egazini, okuholela engcupheni eyandayo yezimo zezempilo ezifana nomfutho wegazi ophakeme, isifo sohlangothi, umdlavuza nesifo sikashukela (,,,).

Kubalulekile ukuqaphela ukuthi ucwaningo oluningi ngesihloko lwenziwe kubantu abangazivocavoci umzimba.

Yize ukuqala inqwaba engcolile kungakhuphula ubungozi bakho besikhashana esifushane bezimo ezithile zempilo, ukuqala kabusha ukudla okunomsoco, okungalungisiwe kungahle kulungise le miphumela.

Indlela engcono yokuqapha lezi zimaki ezibalulekile zezempilo ukuthi kuhlolwe igazi okungenani kanye ngonyaka, kanye nokuhlolwa komzimba. Ukuhlolwa okuvame kakhulu kungasiza uma unomlando wesimo esithile sempilo ().

Ungase uzizwe uvilapha

Lapho ulandela inqwaba engcolile, kudliwa ukudla okuphezulu kwekhalori ukukhuthaza ukuzuza kwesisindo.

Okuningi kwalokhu kudla kuyacutshungulwa futhi kuqukethe inani elikhulu loshukela ocwengekile ne-sodium, okungaholela ekugcineni amanzi nokushintshashintsha kwamazinga kashukela egazini (,).

Lokhu kungakushiya uzizwe uvila ngemuva kwezinsuku ezimbalwa ulandela indlela odle ngayo.

Ucwaningo oluthile lubonisa ukuthi ukudla okuphezulu kuma-carbs alula kungaholela ekukhathaleni nasezimpawu zokucindezeleka ().

Lezi zimpawu kumele zicatshangwe ngaphambi kokuqala inqwaba engcolile.

Akufanele ilandelwe isikhathi eside

Yize ukukhwabanisa okungcolile kungasebenza ezimweni ezithile, kuvame ukuba ngcono kulandelwe njengendlela yesikhathi esifushane ngesikhathi sokuphuma semidlalo ehlukahlukene.

Ukulandela inqwaba engcolile isikhathi eside kungaholela empilweni ebucayi.

Ukulandela inqwaba engcolile kungadala imiphumela emibi emibi eminingana, kufaka phakathi ukuzuza ngokweqile kwamafutha, ukuvilapha, kanye namazinga angajwayelekile abanye omaka bezempilo ababalulekile. Ngakho-ke, kulandelwa kangcono njengecebo lesikhathi esifushane.

Ukudla okufanele kudliwe futhi kugwenywe

Lapho ulandela inqwaba engcolile, akukho ukudla okuningi okungekho emikhawulweni ngenxa yemvelo yokudla engalawuleki. Nakhu ukudla okufanele kudliwe futhi kugwenywe:

Ukudla okufanele kudliwe

• ukudla kwamaprotheni aphezulu, njengenyama ebomvu, inhlanzi, izinkukhu, ubisi, i-tofu, i-tempeh
• izimpushana zamaprotheni
• ikhalori ephezulu izuza izimpushana
• okusanhlamvu kwasekuseni
• amabhali okusanhlamvu
• izithelo nemifino
• izitsha eziphezulu ze-carb
• izimpahla ezibhakiwe
• i-pizza
• i-pasta
• amantongomane namantongomane
• ushizi
• amaqanda aphelele
• ukwatapheya
• ukudla okusheshayo

Ukudla okufanele sikugweme

• ikhalori eliphansi, ukudla, noma ukudla okungenashukela
• ukudla okungadala imiphumela emibi yezempilo lapho kudliwa ngobuningi, njengesibindi, amantongomane aseBrazil, nezinhlanzi eziqukethe imercury

Ukudla okuningi kuvunyelwe ngenkathi ulandela inqwaba engcolile, noma ungahle uthande ukukhawulela okunye ngezizathu ezahlukahlukene.

Indlela enempilo yokwenza inqwaba phezulu

Yize ukukhwabanisa okungcolile kungasebenza impela ekutholeni isisindo, imvelo yayo engavinjelwe ingaholela emiphumeleni emibi yezempilo.

Kulabo abafuna ukuzuza isisindo somzimba ngaphandle kwamanoni omzimba amaningi, kunenye indlela yokwenza ukukhwabanisa okungcolile, okuvame ukubizwa ngokuthi "ukukhwabanisa okuhlanzekile" noma ukumane uthi "ukukhwabanisa."

Lapho ulandela indlela ehlanzekile yokukhwabanisa, umgomo usadla insalela yekhalori enamaprotheni amaningi, noma ikhalori ephezulu, isetshenzisiwe, ukudla okunoshukela kuvinjelwe.

Insalela yekhalori yama-calories ayi-500 imvamisa iyindawo enhle yokuqala ukukhuthaza ukuzuza kwemisipha ().

Iningi lokudla lakhiwe ngokudla okuphelele okunekhalori nezakhi zomzimba, njengelayisi, amantongomane, ama-nut butter, inyama ebomvu, isalmon, izithelo ezomisiwe, ukwatapheya, okusanhlamvu okunempilo, amaqanda aphelele nemikhiqizo yobisi egcwele.

Ezinye izindlela zokuqinisekisa ukutholwa kwekhalori elanele ngobuningi obuhlanzekile zifaka phakathi ukulayishwa kwamafutha anempilo, ukukhulisa osayizi bezabelo zakho, nokusebenza okukuzungezile okunama-carbs amaningi.

Ukuqinisekisa inqubekela phambili, kungasiza ukulandelela ukudla kwakho kwe-macronutrient - amaprotheni, ama-carbs, namafutha owadlayo - nesisindo sakho ukwenza ushintsho ekudleni njengoba kudingeka.

Uma ucabanga ukuthi inqwaba engcolile ingaholela ekuzuzeni ngokweqile kwamafutha, abanye abantu bangafuna ukuzama indlela "yokuhlanza" yokukhwabanisa okushiya okucutshunguliwe, ukudla okunoshukela bese bekufaka konke okuphelele kwekhalori nezakhi ezinomsoco.

Okubalulekile

Inqwaba engcolile ibhekisa enkathini yokuthola isisindo esinolaka esetshenziselwa ukukhuthaza ukuzuza kwemisipha namandla kwezemidlalo yamandla nakwezemidlalo ethile yeqembu.

Uma ucabanga ukuthi inqwaba engcolile ivame ukufaka amakhalori aphezulu, ukudla okusetshenzisiwe, kuza nemiphumela emibi engaba khona, njengokuthola amafutha ngokweqile, ukuvilapha, kanye namanani egazi angajwayelekile.

Yize kungenzeka ukwehla kwayo, inqwaba engcolile ingaba isu eliphumelelayo lokuzuza isisindo kubantu abathile, njengoba inikela ngensalela yekhalori edingekayo ukuthola imisipha namandla, yize ilandelwa kangcono njengecebo lesikhathi esifushane.