Ingabe Kufanele Udle Ngaphambi Nangemva Kokusebenza?

-Delile

• Ukuzivocavoca Okusetshenzisiwe Futhi Okunemali Kungakhipha Izimpendulo Ezihlukile
• Ukuzivocavoca Ngokushesha Kukhuphula Amandla Omzimba Wakho Wokusebenzisa Amafutha Okokhelekayo
• Ukuvivinya umzimba ngokuzila ukudla kungahle kungaholi ekulahlekelweni okukhulu kwamafutha omzimba
• Ukungadli Ngaphambi Kokuzivocavoca Isikhathi Esifushane Kungase Kungathinti Ukusebenza
• Ukudla Ngaphambi Kokuzivocavoca Isikhathi Eside Kungathuthukisa Ukusebenza
• Uma Ungadli Ngaphambi Kokuzivocavoca, Kufanele Udle Kamuva
• Ukudla Ngemuva Kokuzivocavoca Kubaluleke Kakhulu Uma Usebenza Ngokushesha
• Kungekudala Ngemuva Kokuzivocavoca?
• Okuncamelayo Komuntu Kufanele Kube Yisici Esinqumayo
• Okusemqoka

Ukudla okunomsoco nokuzivocavoca umzimba yizinto ezimbili ezibaluleke kakhulu empilweni yakho yonke.

Ngaphezu kwalokho, lezi zinto ezimbili ziyathintana.

Ukudla okunomsoco okulungile kungagqugquzela ukuzivocavoca umzimba kwakho futhi kusize umzimba wakho ululame futhi uvumelane nezimo.

Kodwa-ke, umbuzo owodwa ojwayelekile ngukuthi ngabe kufanele udle ngaphambi noma ngemuva kokuzivocavoca umzimba.

Lokhu kungasebenza ikakhulukazi uma usebenzisa into yokuqala ekuseni.

Nakhu konke odinga ukukwazi ngokudla ngaphambi noma ngemuva kokuzivocavoca.

Ukuzivocavoca Okusetshenzisiwe Futhi Okunemali Kungakhipha Izimpendulo Ezihlukile

Ucwaningo lukhombisile ukuthi izimpendulo zomzimba wakho ekuzivocavoca umzimba zingahluka ngokuya ngokuthi udla noma cha ngaphambi kokuzivocavoca.

Ukuzivocavoca Ngokushesha Kukhuphula Amandla Omzimba Wakho Wokusebenzisa Amafutha Okokhelekayo

Imithombo oyinhloko yomzimba wakho ngophethiloli ngama-carbohydrate.

Amafutha agcinwa njenge-triglycerides ezicutshini ezinamafutha, kanti ama-carbs agcinwa emisipheni nasesibindi sakho njenge-molecule ebizwa nge-glycogen.

AmaCarbs ayatholakala ngesimo sikashukela egazini.

Ucwaningo lukhombisa ukuthi ushukela wegazi uphakeme ngaphambi nangesikhathi sokuvivinya umzimba lapho udla ngaphambi kokuzivocavoca (, 2).

Lokhu kunengqondo ngoba iningi lokudla kwangaphambi kokuzivocavoca kulezi zifundo kunikeze ama-carbs, umzimba owawusebenzisa amandla ngesikhathi sokuzivocavoca.

Uma uzivocavoca esiswini esingenalutho, izidingo eziningi zamandla omzimba wakho zihlangatshezwa ukuwohloka kwamafutha omzimba.

Ucwaningo lwabahlanganyeli abangama-273 luthole ukuthi ukushiswa kwamafutha kwakuphezulu ngesikhathi sokuzivocavoca okuzilile, kuyilapho amazinga e-glucose ne-insulin ayephakeme ngesikhathi sokuvivinya umzimba okungaziliwe ().

Le tradeoff phakathi kwe-carbohydrate ne-fat metabolism iyingxenye yamandla emvelo omzimba wakho wokusebenza noma ngaphandle kokudla kwakamuva ().

Ukuvivinya umzimba ngokuzila ukudla kungahle kungaholi ekulahlekelweni okukhulu kwamafutha omzimba

Njengoba kunikezwe ukuthi umzimba wakho ushisa amanoni amaningi ukuthola amandla lapho uzila ukudla, kuyalinga ukucabanga ukuthi lokhu kuzoholela ekulahlekelweni okukhulu kwamafutha ngokuhamba kwesikhathi.

Ucwaningo oluthile lukhombise izimpendulo ezahlukahlukene kubantu abazilolonge ngokuzila, uma kuqhathaniswa nalabo abadle ngaphambi kokuzivocavoca ().

Ngokuqondile, ikhono lemisipha lokushisa amanoni ngesikhathi sokuzivocavoca kanye namandla omzimba wokugcina amazinga kashukela egazini athuthukisiwe ngokuzivocavoca okusheshayo, kepha hhayi ukusuthiswa kokuvivinya umzimba.

Ngenxa yalokhu, abanye ososayensi bakholelwa ukuthi impendulo yomzimba wakho ekuzivocavoca ngokuzila ukudla ingadala ushintsho olunenzuzo emafutheni omzimba kunokuzivocavoca ngemuva kokudla (6).

Kodwa-ke, ngaphandle kobunye ubufakazi obukhombisa izinzuzo ezingaba khona zokuvivinya umzimba ngokuzila ukudla, abukho ubufakazi obuqinile bokuthi ukuvivinya umzimba ngokuzikhandla kuholela ekukhuleni okukhulu noma ekulahlekelweni kwamafutha (7).

Yize kwenziwe ucwaningo olunqunyelwe, izifundo ezimbili azibonisanga mehluko ekulahlekelweni amafutha phakathi kwabesifazane abazilolonge ngokuzila ukudla nalabo abazivocavoca ngemuva kokudla (,).

Impendulo yomzimba wakho ekuzivocavoca iyahluka ngokuya ngokuthi udla ngaphambi kokuzivocavoca. Ukuvivinya umzimba ngokuzila ukudla kudala ukuthi umzimba wakho usebenzise amanoni amaningi ukuthola amandla. Kodwa-ke, ucwaningo alukhombisi ukuthi lokhu kuhumusha ekulahlekelweni okukhulu kwamafutha omzimba.

Ukungadli Ngaphambi Kokuzivocavoca Isikhathi Esifushane Kungase Kungathinti Ukusebenza

Abantu abaningi abafuna ukwenza kahle kakhulu ukuzibuza ukuthi ukuzivocavoca ukuzila ukudla kuzolimaza ukusebenza kwabo.

Olunye ucwaningo luzamile ukuphendula lo mbuzo. Ukuhlaziywa okukodwa kuhlolisise izifundo ezingama-23 zokuthi ukudla ngaphambi kokuvivinya umzimba kuthuthukise ukusebenza ().

Iningi locwaningo alukhombisanga mehluko ekusebenzeni phakathi kwalabo abadle ngaphambi kokuzivocavoca nge-aerobic okuhlala isikhathi esingaphansi kwehora nalabo abangakudlanga (10, 11,).

Ezinye izifundo ezihlola ukuqeqeshwa kwesikhawu esiphakeme (HIIT) futhi azitholanga mehluko ekusebenzeni phakathi kokuzivocavoca okusheshayo nokuphakelwe (13, 14, 15).

Yize imininingwane elinganiselwe itholakalela ukuqeqeshwa kwesisindo, olunye ucwaningo lukhombisa ukuthi ukuvivinya umzimba ngokuzila ukudla noma ngokudla kungakhipha imiphumela efanayo ().

Isizathu esisodwa sokuthi kungani izinzuzo ezicacile zokudla ngaphambi kokuzivocavoca isikhathi esifushane zingabonwanga kulezi zifundo kungenzeka ngenxa yezitolo zomzimba uqobo.

Umzimba wakho ugcina cishe ama-calories ayi-2 000 njenge-glycogen nokunye okuningi emafutheni omzimba (, 18).

Onke lawo mandla agciniwe akuvumela ukuthi usebenzise umzimba noma ngabe awudlanga amahora amaningi.

Lokho kusho ukuthi, ezinye izifundo zikhombise ukuthuthuka lapho izidlo ezinama-carbohydrate noma izithasiselo zidliwe ngaphambi kokuzivocavoca (19,).

Ukudla ngaphambi kokuzivocavoca isikhathi esifushane kuthuthukisa ukusebenza kwabanye abantu, futhi ukukhetha okuhle kakhulu kungenzeka kuyehluka kuye ngomuntu.

Iningi lezifundo alibonisi inzuzo ecacile yokudla ngaphambi kokuzivocavoca okwesikhashana noma ukuvivinya umzimba okufana ne-HIIT. Kodwa-ke, ezinye izifundo zikhombisile ukuthi ukudla ngaphambi kokuzivocavoca umzimba kuthuthukise ukusebenza.

Ukudla Ngaphambi Kokuzivocavoca Isikhathi Eside Kungathuthukisa Ukusebenza

Ukuhlaziywa okukhulu kokuvivinya umzimba okuhlala isikhathi eside kunehora elilodwa kuthole ukuthi izifundo ezingama-54% zibike ukusebenza okungcono lapho ukudla kudliwe ngaphambi kokuzivocavoca ().

Iningi lezifundo ezibonisa inzuzo yokondla kwangaphambi kokuzivocavoca linikeze ukudla okwenziwe kakhulu ngama-carbs.

Ukusebenzisa ama-carbs agaya kancane noma ukudla amahora ambalwa ngaphambi kokuzivocavoca kungazuzisa ukusebenza kwesikhathi eside.

Kubadlali abakhuthazelayo, olunye ucwaningo lukhombisile izinzuzo zokudla ukudla okuphezulu kwe-carb amahora amathathu kuya kwamane ngaphambi kokuzivocavoca ().

Kungase kube nezinzuzo ekudleni ama-carbs ehoreni ngaphambi kokuzivocavoca imicimbi yesikhathi eside ().

Kukonke, kunobufakazi obunamandla bokusekela izinzuzo zokudla ngaphambi kokuzivocavoca isikhathi eside, uma kuqhathaniswa nokuvivinya umzimba okufishane.

Kodwa-ke, ezinye izifundo azibonisanga nzuzo yokudla kwangaphambi kokuzivocavoca ().

Ngenkathi eminye imiphumela exubile ibikiwe, ukudla ngaphambi kokuzivocavoca isikhathi eside kungenzeka kuzuze. Izincomo zokudla isidlo amahora amathathu noma ngaphezulu ngaphambi kokuzivocavoca zivamile, kepha kungahle kube nezinzuzo zokudla ngokushesha ngaphambi kokuzivocavoca.

Uma Ungadli Ngaphambi Kokuzivocavoca, Kufanele Udle Kamuva

Yize ukubaluleka kokudla ngaphambi kokuzivocavoca kungahluka kuye ngesimo, ososayensi abaningi bayavuma ukuthi kunenzuzo ukudla ngemuva kokuzivocavoca.

Ucwaningo lukhombisa ukuthi ezinye izakhamzimba, ikakhulukazi amaprotheni kanye ne-carbs, zingasiza umzimba wakho ukuthi ululame futhi uvumelane nezimo ngemuva kokuzivocavoca.

Ukudla Ngemuva Kokuzivocavoca Kubaluleke Kakhulu Uma Usebenza Ngokushesha

Uma udla phakathi namahora ambalwa ngaphambi kokuzivocavoca, izakhamzimba ozifakayo zisengaba khona ekugxileni okuphezulu egazini lakho ngesikhathi nangemva kokuzivocavoca (23).

Kulokhu, lezi zakhi zomzimba zingasiza ekululameni. Isibonelo, ama-amino acid angasetshenziselwa ukwakha amaprotheni, kuyilapho i-carbs ingagcwalisa izitolo zomzimba wakho ze-glycogen ().

Kodwa-ke, uma ukhetha ukuzivocavoca umzimba ngokuzila ukudla, umzimba wakho ukhuthaze ukuzilolonga kwakho usebenzisa izitolo zawo zamandla. Ngaphezu kwalokho, izakhamzimba ezinomkhawulo ziyatholakala ukuze zilulame.

Kulokhu, kubaluleke kakhulu ukuthi udle okuthile ngokushesha ngemuva kokuzivocavoca umzimba.

Ucwaningo olulodwa luhlolisise ukuthi ukudla ukudla okuqukethe amaprotheni nama-carbs ngemuva kokuzivocavoca umzimba kuholele ekwandeni okukhulu ekukhiqizweni kwamaprotheni emzimbeni wakho, uma kuqhathaniswa nalapho kungadliwanga izakhamzimba ().

Ngenkathi wawungekho umehluko ekutheni umzimba wenzeni amaprotheni amasha, ukudla ngemuva kokuzivocavoca kunciphise inani lokuwohloka kwamaprotheni.

Kungekudala Ngemuva Kokuzivocavoca?

Ngenkathi ukudla ngemuva kokuzivocavoca kubalulekile, olunye ucwaningo lukhombisile ukuthi kungahle kungadingeki ukudla okwesibili oqeda ukukuvivinya.

Isibonelo, ucwaningo olulodwa luhlolisise ukuthi izitolo ze-carbohydrate (glycogen) ezicutshini zitholakale kanjani ngemuva kwamahora amabili okuhamba ngebhayisikili (26).

Ngesikhathi sokulingwa okunye, ababambiqhaza baqala ukudla ngokushesha ngemuva kokuzivocavoca, ngenkathi belinde amahora amabili ngaphambi kokudla kolunye uvivinyo.

Kwakungekho mehluko ekutholeni kwemisipha izitolo ze-carbohydrate ngaphezulu kwamahora ayisishiyagalombili noma angama-24 kulandela ukuzivocavoca, okukhombisa ukuthi ukulinda amahora amabili ukuze kudliwe akulimazi.

Olunye ucwaningo oluhlola ukubaluleka kokudla amaprotheni ngokushesha ngemuva kokuvivinya umzimba lukhombisile imiphumela exubile.

Ngenkathi ezinye izifundo zibonisa ukuthi ukusebenzisa amaprotheni ngokushesha ngemuva kokuzivocavoca kunenzuzo ekukhuleni kwemisipha, okunye akubonisi imiphumela emibi yokulinda amahora amaningana (23).

Ngokuya ngobufakazi obukhona, isincomo esizwakalayo ukuthi udle ngokushesha lapho kungenzeka ngemuva kokuzivocavoca.

Futhi, ukudla ngokushesha ngangokunokwenzeka ngemuva kokuzivocavoca kungabaluleke kakhulu uma ukhetha ukuzivocavoca umzimba ngaphandle kokudla ngaphambi kwesikhathi.

Ukuthola izakhamzimba emahoreni azungeze ukuzivocavoca umzimba kubalulekile. Uma ungadli ngaphambi kokuzivocavoca, zama ukudla ngokushesha ngemuva kokuzivocavoca. Ukudla amaprotheni kungasiza ukulungisa imisipha yakho nezinye izicubu, kuyilapho i-carbs ingasiza ekubuyiseleni izitolo zakho ze-glycogen.

Okuncamelayo Komuntu Kufanele Kube Yisici Esinqumayo

Ngenkathi izifundo zikhanyise imiphumela yokudla noma yokuzila ngaphambi kokuzivocavoca, into ebaluleke kakhulu kungaba ukuthanda komuntu.

Ukudla ngaphambi kokuzivocavoca umzimba kungabaluleka kakhulu emaqenjini athile, njengabasubathi abasezingeni eliphakeme nalabo abenza ukuvivinya umzimba isikhathi eside ().

Kodwa-ke, abantu abaningi abakhuthele bangenza intuthuko enkulu lapho bezilolonga ngokuzila ukudla noma ngokudla.

Ngakho-ke, okuthandayo mayelana nokuthi udla nini maqondana nokuzivocavoca kufanele kudlale indima enkulu esinqumweni sakho.

Kwabanye abantu, ukudla ngokushesha ngaphambi kokuzivocavoca kungabenza bazizwe bevilapha noma benesicanucanu. Abanye bazizwa bebuthaka futhi bekhathele ngaphandle kokuthola okudliwayo ngaphambi kokuzivocavoca.

Uma uzivocavoca ekuseni, ubude obuphakathi kokuvuka kwakho nokuthi uvivinya umzimba bungathinta ukukhetha kwakho.

Uma uphumela ekugijimeni noma ejimini ngokushesha ngemuva kokuvuka, ungahle ungabi naso isikhathi sokuthi ukudla kwakho kuhlale kahle ngaphambi kokuzivocavoca.

Isikhathi esincane onaso phakathi kokudla nokuzivocavoca umzimba, okuncane okufanele ube nakho ngaphambi kokuzivocavoca kufanele kube. Lokhu kungasiza ukuvimbela imizwa yokugcwala nokungakhululeki ngesikhathi sokuvivinya umzimba.

Njengoba kuxoxiwe, ukusebenzisa izakhamzimba ezinenzuzo njengamaphrotheni anciphile kanye ne-carbs kusuka ekudleni okunamandla wezakhi kubalulekile emahoreni azungezile okuzivocavoca umzimba.

Kodwa-ke, unenkululeko yokukhetha ukuthi uzidle ngaphambi kokuzivocavoca umzimba, ngemuva kokuzivocavoca, noma kokubili.

Okuthandwa nguwe kufanele kunqume ukuthi udla ngaphambi noma ngemuva kokuzivocavoca umzimba. Ukudla ngaphambi kokuvivinya umzimba kungabaluleka kakhulu kubadlali abasezingeni eliphakeme nalabo abazivocavoca isikhathi eside, kepha iningi lingahlomula ngezinzuzo zokuzivocavoca kungakhathalekile.

Okusemqoka

Ukudla noma ukungadli ngaphambi kokuzivocavoca kuyinkinga ejwayelekile, ikakhulukazi kulabo abazivocavoca ekuseni ngemuva nje kokuvuka.

Yize ukuzivocavoca ngaphandle kokudla kuqala kungakhuphula amandla omzimba wakho wokusebenzisa amafutha ukwenza uphethiloli, lokhu akusho ukuthi kuhumushe ekulahlekelweni okukhulu kwamafutha omzimba.

Mayelana nokusebenza, kunokusekelwa okulinganiselwe kokubaluleka kokudla ngaphambi kokuzivocavoca isikhathi esifushane. Ukudla ngaphambi kwemisebenzi yesikhathi eside kungasiza kakhulu.

Ukudla ngaphambi kokuzivocavoca nakho kungabaluleka kakhulu kubadlali abasezingeni eliphakeme abangafuni ukubeka engcupheni ukusebenza kwabo.

Ngenkathi ungadingi ukudla ngaphambi kokuzivocavoca umzimba, ukuthola izakhamzimba emahoreni azungeze ukuzivocavoca umzimba kubalulekile.

Ngakho-ke, uma ungadli ngaphambi kokuzivocavoca, zama ukudla ngokushesha ngemuva kokuzivocavoca.

Sekukonke, okuthandwa nguwe kufanele kube yinto esemqoka lapho uthatha isinqumo sokudla noma ukungadli ngaphambi kokuzivocavoca.