Ingabe Ukuzila Okungapheli Kuyakwenza Uzuze noma Uphulukane Nemisipha?

-Delile

• Izinhlobo Zokuzila Okungapheli
• Ukudla okunomkhawulo wesikhathi
• Ukuzila ukudla kwezinye izinsuku
• Ukuzila Isikhathi
• Ukudla okungu-5: 2
• Ukuzila ukudla okungokwenkolo
• Ingabe Uphelelwa Yimisipha Lapho Uzila?
• Mhlawumbe Akuyona Indlela Engcono Kakhulu Yokuthola Imisipha
• Ukuqeqeshwa Kwesisindo Kungakusiza Ukugcina Imisipha Ngesikhathi Sokuzila Okungapheli
• Ingabe Kufanele Uvivinye Umzimba Lapho Uzilile?
• Amasu Okudla Okunomsoco Wokusekela Imisipha Yakho
• Izithako Zokudla Ezisekela Imisipha Yakho
• Izithasiselo Ngesikhathi Sakho Sokuphakela
• Izithasiselo Ngezikhathi Zakho Zokuzila
• Okusemqoka

Ukuzila ukudla ngezikhathi ezithile kungenye yezidlo ezidume kakhulu kulezi zinsuku.

Kunezinhlobo ezahlukahlukene ezahlukahlukene, kepha abanakho ngokufanayo ukuzila ukudla okuhlala isikhathi eside kunokuzila okujwayelekile ebusuku.

Ngenkathi ucwaningo lukhombisile ukuthi lokhu kungakusiza ukuthi ulahlekelwe ngamafutha, abanye bakhathazeka ngokuthi ukuzila ukudla ngezikhathi ezithile nakho kungadala ukulahleka kwemisipha.

Le ndatshana ikutshela konke odinga ukukwazi ngemiphumela yokuzila ngezikhathi ezithile emisipheni yakho.

Izinhlobo Zokuzila Okungapheli

Yize ukuzila ukudla ngezikhathi ezithile kuthandwa kakhulu, kwesinye isikhathi kuba nokudideka ngokuthi kuyini ngempela.

Lokhu kungenzeka ngoba ukuzila ukudla ngezikhathi ezithile kuyigama elibanzi, elichaza izinhlobo ezithile zokudla. Nazi izinhlobo ezivame kakhulu ():

Ukudla okunomkhawulo wesikhathi

Ukudla okunomkhawulo wesikhathi (owaziwa nangokuthi ukudla okunomkhawulo wesikhathi) kuvimbela wonke ama-calories kunani elithile lamahora usuku ngalunye.

Lokhu kungahle kusuka kumahora we-4-12, kepha isikhathi sokudla samahora ayi-8 sivamile.

Ukuzila ukudla kwezinye izinsuku

Njengoba igama lisho, ukuzila kwezinye izinsuku kuqukethe ukushintsha phakathi kwezinsuku zokuzila nezinsuku ezingazili. Lokhu kusho ukuthi uzila ukudla njalo ngolunye usuku.

Ngenkathi abanye abantu bengadli lutho ngezinsuku zokuzila (ukuzila ukudla kwangempela), kuvame kakhulu ukuba nokudla okukodwa okuncane ngosuku lokuzila (ukulungiswa okuzinzile).

Ukuzila Isikhathi

Ukuzila ukudla ngezikhathi ezithile (okwaziwa nangokuthi ukuzila kosuku lonke) kuqukethe ukuzila ukudla ngezikhathi ezithile, okuhlukaniswa izinsuku noma amasonto okudla okujwayelekile.

Ngenkathi izincazelo eziqondile zehluka, izinhlelo ezibandakanya ukuzila ukudla usuku olulodwa noma ngaphezulu njalo emavikini ayi-1-4 zivame ukubhekwa njengokuzila ngezikhathi ezithile.

Ukudla okungu-5: 2

Ukudla okudumile okungu-5: 2 kufana kakhulu nokuzila kwansuku zonke nokuzila ngezikhathi ezithile.

Kubandakanya ukudla ngokujwayelekile izinsuku ezinhlanu ngesonto bese udla cishe ama-25% wenani lakho elijwayelekile lamakhalori izinsuku ezimbili ngeviki ().

Izinsuku ezinamakhalori aphansi kakhulu zingathathwa njengendlela yokuzila okulungisiwe, ikakhulukazi uma usebenzisa isidlo esisodwa kuphela.

Ukuzila ukudla okungokwenkolo

Izinkolo eziningi ezahlukahlukene zinezikhathi ezijwayelekile zokuzila.

Izibonelo zifaka phakathi inyanga kaRamadan ebonwa amaSulumane nokuzila ukudla okuhlukahlukene okuhambisana nobu-Orthodox Christianity ().

Isifinyezo Kunezinhlobo ezahlukahlukene zokuzila ukudla ngezikhathi ezithile, njengokudla okunomkhawulo wesikhathi, ukuzila okunye okunye, ukuzila ngezikhathi ezithile, ukudla okungu-5: 2 nokuzila ukudla ngokwenkolo. Ngenkathi zinezici ezithile ezijwayelekile, izinhlelo ezithile ziyahlukahluka kakhulu.

Ingabe Uphelelwa Yimisipha Lapho Uzila?

Cishe zonke izifundo zokuzila ukudla ngezikhathi ezithile zenzelwe izinhloso zokwehlisa isisindo ().

Kubalulekile ukuqaphela ukuthi ngaphandle kokuzivocavoca, ukwehla kwesisindo kuvame ukuvela ekulahlekelweni yisisindo somzimba kanye nesisindo somzimba. Isisindo esincikile siyikho konke ngaphandle kwamafutha, kufaka phakathi imisipha ().

Lokhu kuyiqiniso lokwehlisa isisindo okubangelwa ukuzila ukudla okuphakathi kanye nokunye ukudla.

Ngenxa yalokhu, ezinye izifundo zikhombisile ukuthi inani elincanyana lobunzima (1 kg noma 2 amakhilogremu) lingalahleka ngemuva kwezinyanga ezimbalwa zokuzila ().

Kodwa-ke, ezinye izifundo azikhombisanga ukulahleka kwesisindo esinciphile (,).

Eqinisweni, abanye abacwaningi bakholelwa ukuthi ukuzila ukudla ngezikhathi ezithile kungasebenza kakhulu ekugcineni isisindo esinciphile ngesikhathi sokulahlekelwa isisindo kunokudla okungazili ukudla, kepha ucwaningo olwengeziwe luyadingeka kulesi sihloko ().

Kukonke, kungenzeka ukuthi ukuzila ukudla ngezikhathi ezithile kungakubangeli ukuthi ulahlekelwe yimisipha eningi kunezinye izidlo ezinciphisa isisindo.

Isifinyezo Uma ulahlekelwa isisindo, ulahlekelwa isisindo somzimba kanye nesisindo esinciphile, ikakhulukazi uma ungenzi ukuzivocavoca umzimba njalo. Ukuzila okungapheli akubonakali kubangela ukulahleka kwemisipha okuningi kunokunye ukudla kwesisindo.

Mhlawumbe Akuyona Indlela Engcono Kakhulu Yokuthola Imisipha

Kunocwaningo olulinganiselwe lokuthi kungenzeka yini ukuthola imisipha ngesikhathi sokuzila ngezikhathi ezithile.

Lokhu kungenzeka ngoba ukulahleka kwesisindo kuyisihloko sentshisekelo ezifundweni eziningi kulezi zidlo.

Kodwa-ke, isifundo esisodwa sokuzila ukudla ngezikhathi ezithile nokuqeqeshwa kwesisindo sinikeza imininingwane yokuqala mayelana nokuzuza kwemisipha ().

Kulolu cwaningo, izinsizwa eziyi-18 ziphothule uhlelo lokuqeqeshwa kwesisindo lwamaviki ayisishiyagalombili. Babengakaze benze ukuqeqeshwa kwesisindo phambilini.

Amadoda alandela ukudla okujwayelekile noma uhlelo lokudla olunomkhawulo wesikhathi. Uhlelo lwaludinga ukuthi bakudle konke ukudla kwabo ngesikhathi samahora amane ngezinsuku ezi-4 isonto ngalinye.

Ekupheleni kwesifundo, iqembu lokudla elinomkhawulo wesikhathi laligcine umzimba wabo omncane futhi lenyusa amandla abo. Kodwa-ke, iqembu elijwayelekile lokudla lithole amakhilogremu ama-5 (2.3 kg) wesisindo esinciphile, ngenkathi futhi likhulisa amandla alo.

Lokhu kungasho ukuthi ukuzila ukudla ngezikhathi ezithile akukuhle ekuzuzeni imisipha. Lokhu kungenzeka ngoba iqembu lokudla elinomkhawulo wesikhathi lisebenzise amaprotheni amancane kuneqembu elijwayelekile lokudla.

Kunezinye izizathu ezimbalwa ezisuselwe ngokwesayensi zokuthi kungani ukuzila ukudla ngezikhathi ezithile kungahle kungabi kuhle ekutholeni imisipha.

Ukuze uzuze imisipha, kufanele udle ama-calories amaningi kunalawo owashisayo, ube namaprotheni anele ukwakha izicubu ezintsha zemisipha futhi ube nesikhuthazi esanele sokuvivinya umzimba esibangela ukukhula (,,).

Ukuzila ukudla ngezikhathi ezithile kungenza kube nzima ukuthola amakhalori anele ukwakha imisipha, ikakhulukazi uma udla ukudla okuminyene okunomsoco okukugcwalisa kalula ().

Ngokwengeziwe, kungadingeka ukuthi wenze umzamo omkhulu ukuthola amaprotheni anele lapho udla kancane kunokudla okujwayelekile.

Olunye ucwaningo luye lwabonisa nokuthi ukusebenzisa amaprotheni njalo usuku lonke kungazuzisa imisipha yakho,,).

Zonke lezi zizathu azisho ukuthi akunakwenzeka ukuthola imisipha ngokuzila ukudla ngezikhathi ezithile, kodwa ukuthi kungenzeka kungabi yindlela elula yokuthola imisipha.

Isifinyezo Ukuzila ukudla okungapheli kudinga ukuthi udle amakhalori ambalwa futhi udle kaningi kunokudla okuvamile. Ngenxa yalokhu, ungaba nenkinga yokuthola ama-calories namaprotheni anele ukwakha imisipha. Sekukonke, lokhu kungahle kungabi yindlela yokudla engcono yokuthola imisipha.

Ukuqeqeshwa Kwesisindo Kungakusiza Ukugcina Imisipha Ngesikhathi Sokuzila Okungapheli

Ucwaningo lukhombisile ukuthi ukuqeqeshwa kwesisindo kungasiza ekuvimbeleni ukulahleka kwemisipha lapho ulahlekelwa isisindo ().

Ngaphezu kwalokho, izifundo ezimbalwa zikhombisile lokhu ikakhulukazi maqondana nokuzila ngezikhathi (,).

Isifundo esisodwa samasonto ayisishiyagalombili sihlolisise inhlanganisela yokuzilolonga ngezikhathi ezithile nokuqeqeshwa kwesisindo izinsuku ezintathu ngesonto ().

Abaphenyi bahlukanisa amadoda angama-34 ayenolwazi oluningi ngokuqeqeshwa kwesisindo ngamaqembu amabili: iqembu lokudla elibekelwe isikhathi (kudla wonke ama-calories ngamahora ayi-8 ngosuku) neqembu lokudla elijwayelekile.

Womabili la maqembu abelwa inani elifanayo lamakhalori nenani lamaprotheni usuku ngalunye, nesikhathi sokudla kuphela kuyehluka.

Ekupheleni kocwaningo, alikho iqembu elalahlekelwa isisindo somzimba noma amandla. Kodwa-ke, iqembu elibekelwe imingcele lalahlekelwa ngamakhilogremu ama-3.5 (1.6 kg) wamafutha, ngenkathi kungekho shintsho eqenjini elijwayelekile lokudla.

Lokhu kukhombisa ukuthi ukuqeqeshwa kwesisindo izinsuku ezintathu ngesonto kungasiza ekulondolozeni imisipha ngesikhathi sokulahleka kwamafutha okubangelwa ukuzila ukudla ngezikhathi ezithile.

Olunye ucwaningo ngokuzila ukudla kolunye usuku lukhombisile ukuthi imizuzu engama-25-40 yokuzivocavoca ngebhayisikili noma i-elliptical kathathu ngesonto kungasiza ukugcina isisindo esinciphile ngesikhathi sokulahlekelwa isisindo ().

Sekukonke, ukuzivocavoca umzimba kunconywa kakhulu ekugcineni imisipha ngesikhathi sokuzila okuphakathi (,).

Isifinyezo Ukuqeqeshwa kwesisindo ngesikhathi sokuzila ngezikhathi ezithile kungakusiza ugcine imisipha, noma ngabe ulahlekelwa ngamafutha. Ezinye izinhlobo zokuzivocavoca, njengokusebenzisa ibhayisikili elimile noma i-elliptical, nazo zingasiza.

Ingabe Kufanele Uvivinye Umzimba Lapho Uzilile?

Ngisho naphakathi kwalabo abasebenzisa ukuzila ukudla ngezikhathi ezithile, kunempikiswano mayelana nokuthi ungazivocavoca yini umzimba noma cha uma uzilile. Izifundo eziningana ziye zabheka kulokhu.

Isifundo esisodwa samasonto amane silandele abesifazane abangama-20 abenza izivivinyo ezisheshayo uma kuqhathaniswa nokungazileli kutreadmill. Abahlanganyeli basebenzise izinsuku ezintathu ngesonto ihora elilodwa ngeseshini ().

Womabili la maqembu alahlekelwe yisisindo esilinganayo namafutha, futhi alikho iqembu elaba noshintsho kusisindo esinciphile. Ngokuya ngale miphumela, kungahle kungakhathaleki ukuthi uzilolonga ngokushesha noma cha uma umgomo wakho ukwehlisa isisindo.

Kodwa-ke, kungenzeka ukuthi ukuqeqeshwa okuzilile kungaphazamisa ukusebenza kwakho kokuvivinya umzimba, ikakhulukazi kubadlali abanzima ().

Ngalesi sizathu, izifundo zokuzila ukudla ngezikhathi ezithile nokuqeqeshwa kwesisindo azisebenzisanga ukuvivinya umzimba (,).

Sekukonke, kubonakala sengathi ukuzivocavoca ngenkathi uzilile kungaba yindaba oyithandayo.

Cishe ngeke kwenze ukuzivocavoca kwakho kuphumelele ngokwengeziwe, futhi kungenzeka nokuthi ukuzilolonga ngokuzila ukudla kuzonciphisa ukusebenza kwakho.

Kodwa-ke, abanye abantu bayakujabulela ukuzivocavoca umzimba ngokuzila ukudla. Uma ukhetha ukwenza lokhu, kunconywa ukuthi uthole ama-20 + amagremu wamaprotheni ngokushesha ngemuva kokuzivocavoca ukusekela ukubuyiswa kwemisipha ().

Isifinyezo Ukuvivinya umzimba ngenkathi uzilile kungenzeka akusizi kakhulu kunokuzivocavoca ngezinye izikhathi. Eqinisweni, kungenzeka ukuthi kunganciphisa ukusebenza kwakho. Kubantu abaningi, ukuzivocavoca noma ukuzilolonga ngokuzila ukudla kuyindaba abayithandayo.

Amasu Okudla Okunomsoco Wokusekela Imisipha Yakho

Uma ukhetha ukusebenzisa ukuzila ukudla njengethuluzi lokwehlisa isisindo nempilo, kunezinto eziningana ongazenza ukuze ugcine imisipha ngangokunokwenzeka.

Njengoba kuxoxiwe, ukuzivocavoca - ikakhulukazi ukuqeqesha isisindo - kungasiza ukugcina imisipha. Izinga elincane futhi eliqinile lokwehlisa isisindo nakho kungasiza.

Ucwaningo lukhombisile ukuthi kungenzeka ukuthi ulahlekelwe yisisindo somzimba, kufaka phakathi imisipha, lapho wehlisa isisindo ngokushesha ().

Lokhu kusho ukuthi uma wenza ukuzila ukudla ngezikhathi ezithile, kufanele uzame ukunganciphisi kakhulu ukudla kwakho kwekhalori ngasikhathi sinye.

Ngenkathi izinga elifanele lokwehlisa isisindo lingahluka, ochwepheshe abaningi bancoma amakhilogremu ayi-1-2 (0.45-0.9 kg) ngesonto. Kodwa-ke, uma ukulondolozwa kwemisipha kuyinto eza kuqala kuwe, ungahle uthande ukudubula ukuphela okuphansi kwalolu hlu (,).

Ngaphezu kwezinga lokwehla kwesisindo, ukwakheka kokudla kwakho kungadlala indima ebalulekile ekugcineni imisipha ngesikhathi sokuzila okuphakathi.

Akunandaba ukuthi ulandela hlobo luni lokudla, ukuthola amaprotheni anele kubalulekile. Lokhu kuyiqiniso ikakhulukazi uma uzama ukunciphisa amafutha.

Ucwaningo oluningi lukhombisile ukuthi ukulandela ukudla okunamaprotheni anele kungasiza ukugcina imisipha ngesikhathi sokulahleka kwamafutha (,).

Ukufakwa kwamaprotheni cishe kwama-0.7 amagremu / lb we-bodyweight ngosuku (1.6 amagremu / kg) kungahle kufanele ngesikhathi sokuncipha kwesisindo (,).

Kungenzeka ukuthi ukudla amaprotheni okwanele kubaluleke kakhulu lapho usebenzisa ukuzila ukudla ngezikhathi ezithile, ngoba umzimba wakho uzohamba isikhathi eside ngaphandle kokuthola izakhamzimba ().

Isifinyezo Izindlela ezibalulekile zokudla okunomsoco ezingakusiza ukuthi ugcine imisipha ngesikhathi sokuzila ngezikhathi ezithile zizama ukwehla kancane kwesisindo nokuqinisekisa ukutholwa kwamaprotheni okwanele. Kukhethwa nokudla okunomsoco.

Izithako Zokudla Ezisekela Imisipha Yakho

Uma uzama ukugcina noma ukuthola imisipha ngesikhathi sokuzila ngezikhathi ezithile, ezinye izithako zokudla zingasiza.

Kodwa-ke, udinga ukuthi ucabangele lapho ufuna ukuthatha izithasiselo, ngoba lokhu kungaphazamisa imiphumela yokuzila kwakho.

Izithasiselo Ngesikhathi Sakho Sokuphakela

Izithako ezimbili ezibaluleke kakhulu okufanele uzicabangele ngama-protein ne-creatine.

Ngenkathi izengezo zamaprotheni zingadingeki uma uthola amaprotheni anele ekudleni, angaba yindlela elula yokuqinisekisa ukuthi uthola okwanele.

Ikakhulukazi uma usebenza ngokomzimba, izengezo zamaprotheni zingasiza ekuthuthukiseni usayizi wemisipha nokusebenza kokuzivocavoca ().

Ngaphezu kwamaprotheni, izithako zokwengeza zingasekela imisipha yakho.

I-Creatine yi-molecule etholakala ngokwemvelo emzimbeni wakho. Ungakhuphula inani le-creatine kumaseli akho ngama-supplements wokudla ().

Izithako zokwengeza zisiza kakhulu uma uzivocavoca umzimba. Kulinganiselwa ukuthi i-creatine inyusa ukuzuza kwamandla kusuka ekuqeqeshweni kwesisindo ngo-5-10%, ngokwesilinganiso (,).

Izithasiselo Ngezikhathi Zakho Zokuzila

Ungase uzibuze ukuthi ngabe kufanele uthathe amaprotheni, i-creatine noma ezinye izithasiselo ezinjenge-BCAAs ngesikhathi sakho sokuzila. Lokhu ikakhulukazi kungenxa yokukhathazeka ukuthi lezi zikhathi zizothinta kabi imisipha yakho.

Kodwa-ke, njengoba kuxoxwe ngalo kulesi sihloko, izikhathi ezincane zokuzila kungenzeka ukuthi azikhathazi ukulahleka kwemisipha (,).

Ngaphezu kwalokho, ezinye izinzuzo zezempilo ngokuzila ukudla ngezikhathi ezithile kungenzeka kungenxa yokuthi umzimba wakho awutholi izakhamzimba ().

Lokhu kucindezela okuncane emzimbeni wakho kungakuqinisa ukulwa nezinsongo ezinkulu, njengesifo, esikhathini esizayo ().

Uma uthatha izithasiselo eziqukethe ama-amino acid (kufaka phakathi amaprotheni kanye ne-BCAA supplements) ngesikhathi sakho sokuzila, ukhombisa umzimba wakho ukuthi awuzili ukudla ().

Ngokwengeziwe, uma uthola amaprotheni anele ngesikhathi sakho sokudla, ukuzila ukudla amahora ayi-16 akubonakali kuyingozi emisipheni yakho, uma kuqhathaniswa nokudla okujwayelekile ().

Sekukonke, akunakwenzeka ukuthi udinga ukuthatha izithako zokudla ngesikhathi sakho sokuzila. Ezinye izithasiselo, njenge-creatine, zingasiza kakhulu uma zithathwa ngokudla ().

Isifinyezo Ukuthatha izithako zokudla ngesikhathi sakho sokuzila akudingekile. Kodwa-ke, izithasiselo ze-protein ne-creatine zingaxhasa ubukhulu bemisipha. Lokhu kungathathwa ngesikhathi sokudla kokudla kwakho okuzila ngezikhathi ezithile.

Okusemqoka

Ukuzila ukudla ngezikhathi ezithile isu elidumile lokudla elisebenzisa izikhathi zokuzila isikhathi eside kunokuzila okujwayelekile ebusuku.

Kunezinhlobo ezahlukahlukene zokuzila ukudla ngezikhathi ezithile, kufaka phakathi ukudla okunomkhawulo wesikhathi, ukuzila ukudla okuhlukile, ukuzila ukudla ngezikhathi ezithile, ukudla okungu-5: 2 nokuzila ukudla ngokwenkolo.

Ukuzila ukudla ngezikhathi ezithile akubangeli ukulahleka kwemisipha okuningi kunezinye izidlo zokunciphisa umzimba.

Noma kunjalo, ukungeza ukuzivocavoca umzimba - ikakhulukazi ukuqeqeshwa kwesisindo - ohlelweni lwakho lokuzila ngezikhathi ezithile kungakusiza ugcine imisipha.

Kodwa-ke, ukuthi uzivivinya noma cha ngezikhathi zokuzila kukuwe. Ukuzila mhlawumbe akungezi izinzuzo, futhi kungahle kuxegise ukusebenza kahle kwakho kokuvivinya umzimba.

Ukuhlose ukwehla kwesisindo nokudla amaprotheni anele kungakusiza ukuthi ugcine imisipha ngesikhathi sokuzila okuphakathi.