Kungani Ukudla Okungashukela Okuphansi noma Okungenashukela Kungaba Umqondo Omubi Ngempela

-Delile

• I-Workout Loophole
• Isikhathi siyisihluthulelo
• Kepha Cha, Awukwazi Ukuhamba ngokuphelele
• Buyekeza kwe-

Ushukela usephenduke isitha somphakathi sokudla okunomsoco kokudla kakhulu kusolwa isifo senhliziyo, isifo sikashukela, ukukhuluphala ngokweqile, kanye ne-Alzehimers, phakathi kwezinye izinto-yingakho wonke umuntu omaziyo ehamba amantongomane ezama ukuyeka. Kodwa uma ungowesifazane okhuthele, indaba ihlukile, futhi ukukhipha ushukela ekudleni kwakho akudingekile nje, kungase kucekele phansi imigomo yakho yokufaneleka, kusho ochwepheshe.

Ungakwazi futhi kufanele udle ushukela ngaphambi, ngesikhathi, noma ngemuva nje kokuzivocavoca ngoba ubuchopho nemisipha yakho kuyayidinga uphethiloli, ikakhulukazi uma wenza izikhathi ezinzima noma ezinde. Ngaphandle kwayo, ngeke ukwazi ukusunduza kanzima noma uhambe isikhathi eside, kuchaza uLauren Antonucci, RD.N., isazi sezemidlalo kwezokudla kanye nomeluleki wezokudla kuNew York Road Runners. "Kwabesifazane abakhuthele, ushukela akuyena uSathane," esho. "Kuyinto ongayisebenzisa ukuze uzuze ukuze usheshe futhi uqine." (Nakhu ukuthi ungaba kanjani noshukela owengeziwe.)

I-Workout Loophole

Umzimba wakho ugcina ama-carbs, kuhlanganise noshukela, njenge-glycogen emisipha nasesibindini sakho; lapho uzivocavoca, kuyawaphula ukuze akunike amandla, kuchaza uMarni Sumbal, R.D.N., umsunguli we-Trimarni Coaching and Nutrition. Uma usebenza isikhathi esingaphezu kwehora, ikakhulukazi ngomfutho ophakeme, lezo zitolo ze-carb zingacwilisa phansi kakhulu, zikwenze ukhathele futhi uqhaqhazele. Yilapho-ke lapho ushukela ogayeka kalula emikhiqizweni yokudla okunempilo njengama-gel neziphuzo kungakunika usizo. Icala ngephuzu: Basize abadlali bebhola likanobhutshuzwayo ukugcina ukukhuthazela, ikakhulukazi phakathi nengxenye yesibili yomdlalo, lapho ukukhathala kuqala, ngokusho kokubuyekezwa kwezifundo ezishicilelwe ephephabhukwini Izakhamzimba. Amandla owathola kushukela nawo angathuthukisa amakhono akho, andise ukunemba. Kodwa akubona abasubathi kuphela abathola inzuzo: Olunye ucwaningo luthola ukuthi ukudla ushukela ngaphambi nje kokuzivocavoca kusiza isimiso sakho sizizwe silula.

Ngaphandle kukaphethiloli ofanele, ukuzilolonga kwakho kuzohlupheka-futhi nempilo yakho izohlupheka, kusho uSumbal. Lapho izitolo zakho ze-carb ziphela, amazinga akho ama-hormone okucindezeleka afana ne-cortisol spike. Ngokuhamba kwesikhathi, lokho kuzokwenza uzizwe uphelelwa amandla futhi kungenza buthaka amasosha akho omzimba. Isiphuzo sezemidlalo singasiza: Abagijimi abadlile abazange babone ukwanda kwe-cortisol okwatholwa yilabo abaphuza i-placebo, futhi ukungatheleleki kwabo kwahlala kuqinile, ucwaningo olwanyatheliswa ku- Ijenali Yokucwaninga Amandla Nezimo imibukiso. Iphuzu eliyinhloko: Ukuphuza ushukela kungakwenza ungaguli futhi kukuvumele ukuthi ululame ekuzivocavoca umzimba ngokushesha nangempumelelo. (BTW lena yindlela umzimba wakho osabela ngayo kushukela.)

Isikhathi siyisihluthulelo

Ubuqili ukuhlela ukusetshenziswa kwakho kukashukela ngezikhathi ezithile ukuze uthole izinzuzo ezinhle kakhulu. Nalu uhlelo lwakho lomdlalo:

• Ngaphambi kokuzivocavoca. Uma ungadlile emahoreni ambalwa, ushukela wakho uzokwehla kancane futhi ngeke ukwazi ukujima kakhulu,” kusho uSumbal. Yiba nokuthile okunoshukela ogayeka kalula, njengobhanana, noma ngisho nocezu lukashokoledi omnyama, kuqala.
• Ngesikhathi sokujima kwakho. Uma uzivocavoca imizuzu engama-75 kuya kwengu-90 noma ngaphezulu (noma uhamba kanzima, njengomjaho wehora), khomba amagremu angama-30 kuye kwangama-60 ama-carbs ngehora lokuzivocavoca. I-20-ounce Gatorade izokunika amagremu angama-36; Iphakethe lejusi yamandla kaClif Shot inamagremu angama-24. "Le mikhiqizo yenzelwe ukuba ibe noshukela olinganayo nama-electrolyte," kusho uSumbal.
• Indawo yakho yokubanda: Uyazi ukuthi kufanele udle amaprotheni ukuze ululame, kepha ama-carbs nawo abalulekile. Bagcwalisa izitolo zakho ze-glycogen futhi babangele ukuthi i-insulin inyuke, esiza ukushutheka ama-amino acid, amabhlogo wokwakha amaprotheni, kumaseli emisipha yakho. Bhangqa ukudla noshukela, njengesithelo, nomthombo wamaprotheni, njengamaqanda noma amantongomane, futhi ukudle phakathi nemizuzu engama-30 kuya kwengama-60 yokuphola. Futhi kuyasebenza ekululameni: ukuphuza ubisi lukashokoledi, oqukethe amaprotheni noshukela.

Kepha Cha, Awukwazi Ukuhamba ngokuphelele

Phakathi kokuzivocavoca nasezinsukwini zakho zokuphumula, nciphisa ushukela owengeziwe nokudla okucutshunguliwe ukuze udle kahle, kusho u-Antonucci. Kuhle ukuthi ube nento yokudla ngezikhathi ezithile (ngemuva kwakho konke, ukuzelapha akuyona i-no. 1 imfihlo yokudla okunempilo), kepha ukudla okucutshungulwe kakhulu kunika imithombo ebalulekile yamaprotheni, amafutha anempilo, nama-antioxidants afana nenyama engenamafutha, amantongomane, kanye izithelo nemifino-futhi zigcina amandla akho kanye namazinga e-hormone ezinzile futhi amasosha akho omzimba aphilile. Akusho lutho, kodwa khetha ukudla okusha, okunempilo noma nini lapho ukwazi khona.

Buyekeza kwe-