Ingabe Kubalulekile Isikhathi Sokugcina Umsoco? Ukubukeka Okubucayi

-Delile

• Umlando Omfushane Wesikhathi Somsoco
• Iwindi Le-Anabolic: Iqiniso Noma Inganekwane?
• Ukugcwaliswa kabusha kweCarb
• Ukudla Amaprotheni
• Isikhathi Esinomsoco Ngaphambi Kokuziqeqesha
• Isikhathi Somsoco Ekuseni Kwasekuseni
• Isikhathi Somsoco Ebusuku
• Ingabe Kubalulekile Isikhathi Sokugcina Umsoco?

Isikhathi somsoco sifaka ukudla ukudla ngezikhathi zamasu ukuze kuzuzwe imiphumela ethile.

Kuthiwa kubaluleke kakhulu ekukhuleni kwemisipha, ukusebenza kwezemidlalo nokulahleka kwamafutha.

Uma uke waphuthuma ukuyodla noma ukuzamazama kwamaprotheni ngemuva kokuzivocavoca, lesi yisikhathi sezakhi.

Kodwa-ke, ngaphandle kokuthandwa kwayo, ucwaningo lwesikhathi sezakhamzimba lude kakhulu nolukholisayo ().

Nakhu konke odinga ukukwazi mayelana nesikhathi sezakhi.

Umlando Omfushane Wesikhathi Somsoco

Isikhathi sokudla okunomsoco sisetshenziswe ngabakhi bomzimba abaqeqeshiwe nabagijimi iminyaka engaphezu kwengu-50, futhi izici eziningi zaso sezifundwe (,,).

Omunye wabacwaningi abahamba phambili emhlabeni ngesikhathi se-carbohydrate, uDkt John Ivy, ushicilele izifundo eziningi ezibonisa izinzuzo ezingaba khona. Ngo-2004, washicilela incwadi ebizwa ngokuthi Isikhathi Somsoco: Ikusasa Lokudla Okunomsoco Kwezemidlalo.

Kusukela lapho, izinhlelo eziningi nezincwadi zokudla okunomsoco kukhuthaze isikhathi sezakhi zomzimba njengendlela eyinhloko yokulahlekelwa amafutha, ukuthola izicubu nokwenza ngcono ukusebenza.

Kodwa-ke, ukubhekisiswa kocwaningo kukhombisa ukuthi lokhu okutholakele akukude kakhulu, futhi kunemikhawulo emibili ebalulekile (,):

1. Omaka begazi besikhathi esifushane: Izifundo eziningi zilinganisela kuphela omaka begazi besikhashana, okuvame ukwehluleka ukuhambisana nezinzuzo zesikhathi eside ().
2. Abasubathi abakhuthazela ngokweqile: Izifundo eziningi zilandela abagijimi abakhuthazelela ngokweqile, okungamele umuntu ovamile.

Ngalezi zizathu, okutholakele ocwaningweni oluningi olusekela isikhathi sezakhi kungenzeka kungasebenzi kuwo wonke umuntu.

Isikhathi somsoco besilokhu sikhona amashumi eminyaka ambalwa. Abantu abaningi bakholelwa ukuthi kubaluleke kakhulu, kepha ucwaningo lunemikhawulo.

Iwindi Le-Anabolic: Iqiniso Noma Inganekwane?

Iwindi le-anabolic yingxenye ekhonjwe kakhulu yesikhathi sezakhi ().

Eyaziwa nangokuthi iwindi lamathuba, kusekelwe emcabangweni wokuthi umzimba usesimweni esifanelekile sokumunca izakhi ngaphakathi 15-60 imizuzu ngemuva kokuzivocavoca umzimba.

Kodwa-ke, yize ucwaningo ngewindi le-anabolic lungeke luphelele, kubhekwa njengeqiniso elibalulekile ngabachwepheshe abaningi nabathanda impilo.

Umbono usekelwe ezimisweni ezimbili ezibalulekile:

1. Ukugcwaliswa kabusha kweCarb: Ngemuva kokuzivocavoca umzimba, ukunikezwa ngokushesha kwama-carbs kusiza ukukhulisa izitolo ze-glycogen, ezingathuthukisa ukusebenza nokubuyiselwa.
2. Ukudla kwamaprotheni: Ukusebenza kuqeda amaprotheni, ngakho-ke amaprotheni asemuva kokuzivocavoca asiza ukulungisa nokuqala ukukhula ngokuvuselela imisipha yamaprotheni synthesis (MPS).

Zombili lezi zimiso zilungile ngezinga elithile, kepha imetabolism yomuntu kanye nokudla okunomsoco akumnyama futhi kumhlophe njengoba abantu abaningi bethanda ukucabanga.

Ukugcwaliswa kabusha kweCarb

Isici esisodwa esiyinhloko sefasitela le-anabolic ukugcwaliswa kabusha kwe-carb, ngoba ama-carbs agcinwa emisipheni nasesibindi njenge-glycogen.

Ucwaningo lukhombisile ukuthi i-glycogen igcwaliswa masisha kungakapheli imizuzu engama-30-60 ngemuva kokuzivocavoca, esekela i-anabolic window theory (,).

Kodwa-ke, isikhathi singasebenza kuphela uma uziqeqesha kaningana ngosuku, noma unemicimbi eminingi yezemidlalo phakathi kosuku. Kumuntu ojwayelekile osebenza kanye ngosuku, kunesikhathi esiningi sokugcwalisa i-glycogen esidlweni ngasinye ().

Ngokwengeziwe, olunye ucwaningo lukhombisa ukuqeqeshwa nge-muscle glycogen ephansi ukuthi ibe lusizo, ikakhulukazi uma inhloso yakho ukuqina nokulahleka kwamafutha ().

Ucwaningo olusha luye lwabonisa ukukhokhelwa ngokushesha kunganciphisa izinzuzo zokuqina ozithola kuleso seshini ().

Ngakho-ke yize ukuhlanganiswa kwe-glycogen ngokushesha kunengqondo ngombono, akusebenzi kubantu abaningi ezimweni eziningi.

Ukudla Amaprotheni

Isici sesibili sewindi le-anabolic ukusetshenziswa kwamaprotheni ukukhuthaza amaprotheni synthesis synthesis (MPS), adlala indima enkulu ekululameni nasekukhuleni.

Kodwa-ke, ngenkathi ama-MPS nokugcwaliswa kabusha kwezakhi kuyizinto ezibalulekile zenqubo yokutakula, ucwaningo lukhombisa ukuthi awudingi ukwenza lokhu ngokushesha ngemuva kokuzivocavoca.

Esikhundleni salokho, gxila ekupheleleni kwakho kokudla kwamaprotheni nsuku zonke, futhi uqiniseke ukuthi udla amaprotheni aphezulu ekudleni ngakunye ().

Ukuhlaziywa kwe-meta kwakamuva okwenziwe ngumcwaningi oholayo uDkt.Brad Schoenfeld nakho kufinyelele kulesi siphetho, kufingqa ukuthi ukudla amaprotheni nsuku zonke nokudla okunomsoco yikona okuhamba phambili ().

Ngamafuphi, uma uhlangabezana nezidingo zakho zansuku zonke zamaprotheni, ama-calories nezinye izakhi zomzimba, iwindi le-anabolic alibalulekile kangako kunabantu abaningi abakholelwa ukuthi.

Okuhlukile okumbili kungabasubathi abasezingeni eliphakeme noma abantu abaqeqesha izikhathi eziningana ngosuku, abangadinga ukukhulisa ukugcwaliswa kwamafutha phakathi kwamaseshini.

Iwindi le-anabolic yisikhathi esithile ngemuva kokuvivinya umzimba okuthiwa kubalulekile ekudleni kwezakhi. Kodwa-ke, ucwaningo lubonisa ukuthi abantu abaningi abadingi ukugcwalisa izitolo ze-carb noma amaprotheni ngokushesha.

Isikhathi Esinomsoco Ngaphambi Kokuziqeqesha

Iwindi langaphambi kokuzivocavoca kungenzeka libaluleke kakhulu kunewindi le-anabolic.

Ngokuya ngezinjongo zakho, isikhathi esifanele sokuthatha izithasiselo ezithile singasiza ukusebenza ().

Isibonelo, izithasiselo ezithuthukisa ukusebenza njenge-caffeine kufanele zithathwe ngesikhathi esifanele ukuze zibe nomphumela ofanele ().

Lokhu kusebenza nasekudleni. Isidlo esilinganiswe kahle, esigayeka kalula esidliwe emaminithini angama-60-150 ngaphambi kokuzivocavoca singathuthukisa ukusebenza, ikakhulukazi uma ungadlanga amahora amaningi ().

Ngokuphambene nalokho, uma umgomo wakho ukulahleka kwamafutha, ukuqeqeshwa ngokudla okuncane kungakusiza ukuthi ushise amanoni, kuthuthukise ukuzwela kwe-insulin futhi kunikeze ezinye izinzuzo ezibalulekile zesikhathi eside (,).

Ukufakelwa kwamanzi kuxhumene kakhulu nempilo nokusebenza. Abantu abaningi bathambekele ekuphelelwe amanzi emzimbeni ngaphambi kokuzivocavoca, ngakho-ke kungabaluleka ukuphuza cishe u-12-16 oz (300-450 ml) wamanzi nama-electrolyte ngaphambi kokuzivocavoca (,,).

Ngokwengeziwe, amavithamini angathinta ukusebenza kokuzivocavoca, futhi angahle anciphise nezinzuzo zokuqeqeshwa. Ngakho-ke yize amavithamini ayizakhi zomzimba ezibalulekile, kungakuhle ukuthi ungawasondeli ku-Workout yakho ().

Isikhathi sokudla okunomsoco singadlala indima ebalulekile ekondleni kwangaphambi kokuzivocavoca, ikakhulukazi uma ufuna ukukhulisa ukusebenza, ukuthuthukisa ukwakheka komzimba noma ube nemigomo ethile yezempilo.

Isikhathi Somsoco Ekuseni Kwasekuseni

Ucwaningo lwakamuva lukhombisile ukuthi akunandaba ukuthi udla ibhulakufesi noma cha. Esikhundleni salokho, ini udla ukudla kwasekuseni sekuyisihloko esishisayo.

Ochwepheshe abaningi manje batusa i-carb ephansi, ibhulakufesi elinamafutha amaningi, okuthiwa athuthukisa amazinga wamandla, ukusebenza kwengqondo, ukushisa amafutha nokukugcina ugcwele.

Kodwa-ke, yize lokhu kuzwakala kukuhle ngombono, iningi lalokhu okubhekwayo liyi-anecdotal futhi alisekelwa ucwaningo ().

Futhi, ngenkathi ezinye izifundo zikhombisa ukushiswa okukhulu kwamafutha, lokhu kubangelwa ukwanda kokudla kwamafutha ekudleni, hhayi ngoba ushisa amanoni amaningi omzimba.

Ngokwengeziwe, ezinye izifundo zikhombisa ukuthi ukudla kwasekuseni okususelwa kumaprotheni kunezinzuzo zezempilo. Kodwa-ke, lokhu kungenzeka kungenxa yezinzuzo eziningi zamaprotheni, futhi isikhathi mhlawumbe asidlali indima ().

Njengawindi le-anabolic, inganekwane yasekuseni ayisekelwa ucwaningo.

Noma kunjalo, uma ukhetha ibhulakufesi eliphansi, elinamafutha amaningi, akukho okubi kulokho. Ukukhetha kwakho kwasekuseni kufanele kumane kubonise okuthandayo nezinhloso zakho zokudla zansuku zonke.

Akunabufakazi obusekela indlela eyodwa engcono yokudla kwasekuseni. Ukudla kwasekuseni kwakho kufanele kubonise okuthandayo nezinhloso zakho zokudla.

Isikhathi Somsoco Ebusuku

"Sika ama-carbohydrate ebusuku ukuze wehlise isisindo".

Le enye inganekwane yokudla, ekhuthazwa ngosaziwayo nomagazini emhlabeni jikelele.

Lokhu kwehliswa kwama-carbs kumane kukusize ekunciphiseni ukudla okuphelele kwekhalori lansuku zonke, ukudala ukusilela kwekhalori - okuyisici esibalulekile ekwehliseni isisindo. Isikhathi asibalulekile.

Ngokuphikisana nokususa ama-carbs ebusuku, olunye ucwaningo lukhombisa ukuthi ama-carbs angasiza ekulaleni nasekuphumuleni, yize kudingeka olunye ucwaningo kulokhu ().

Lokhu kungabamba iqiniso, njengoba i-carbs ikhipha i-neurotransmitter serotonin, esiza ukulawula umjikelezo wakho wokulala.

Ngokuya ngezinzuzo zezempilo zokulala kahle ebusuku, ukudla i-carb kusihlwa kungasiza ngempela, ikakhulukazi uma unezinkinga zokulala.

Ukusika ama-carbs ebusuku akuyona ithiphu enhle yokwehlisa isisindo, ikakhulukazi ngoba ama-carbs angasiza ukukhuthaza ukulala. Kodwa-ke, olunye ucwaningo luyadingeka kulokhu.

Ingabe Kubalulekile Isikhathi Sokugcina Umsoco?

Kubasubathi abaphambili, isikhathi sezakhi singanikeza inzuzo ebalulekile yokuncintisana.

Kodwa-ke, ucwaningo lwamanje alusekeli ukubaluleka kwesikhathi sokudla okunomsoco kubantu abaningi abazama nje ukunciphisa umzimba, ukuzuza imisipha noma ukuthuthukisa impilo.

Esikhundleni salokho, gxila emizamweni yakho ekungaguquguquki, ekudleni nsuku zonke kwekhalori, ikhwalithi yokudla nokusimama.

Lapho usuthole zonke izisekelo phansi, lapho-ke ungafisa ukuhambisa ukunaka kwakho ezindleleni ezithuthuke kakhulu njengesikhathi sezakhi.