Ingabe Kubi Ukwehlisa Isisindo Ngokushesha?

-Delile

• Yini Okucatshangelwa Ukwehlisa Isisindo Ngokushesha?
• Ingabe Ungakugcina Ukwehlisa Isisindo Ngokushesha?
• Izingozi Zokulahlekelwa Isisindo Ngokushesha
• Ungalahlekelwa Yimisipha
• Kunganciphisa Isisindo Sakho Sokusebenzisa Umzimba
• Kungadala Ukushoda Ngokudla
• Kungadala Amatshe Agobolondo
• Eminye Imiphumela emibi
• Amathiphu Okusiza Ukwehlisa Isisindo Ngezinga Eliphilile
• Okusemqoka

Kuyinto evamile ukufuna ukunciphisa umzimba ngokushesha okukhulu ngangokunokwenzeka.

Kodwa mhlawumbe utshelwe ukuthi kungcono ukwehlisa isisindo ngokuhamba kancane, okungaguquki.

Lokho kungenxa yokuthi ucwaningo oluningi lukhombisa ukuthi abantu abanciphisa isisindo kancane maningi amathuba okuthi basigcine isikhathi eside. Ukwehla kwesisindo kancane futhi kuza nezingozi ezimbalwa kakhulu zempilo (1,,).

Kodwa-ke, izifundo ezimbalwa zakamuva zithole ukuthi ukulahleka kwesisindo okusheshayo kungahle kube kuhle futhi kuphephe njengokuncipha kwesisindo (4,).

Ngakho-ke empeleni kubi yini kuwe ukwehlisa isisindo ngokushesha? Le ndatshana icwaninga ocwaningweni ukuthola iqiniso.

Yini Okucatshangelwa Ukwehlisa Isisindo Ngokushesha?

Ngokusho kochwepheshe abaningi, ukwehla ngamakhilogremu angu-1-2 (0.45-0.9 kg) ngesonto kuyisilinganiso esinempilo nesiphephile (1,,).

Ukulahlekelwa okungaphezu kwalokho kuthathwa njengokushesha kakhulu futhi kungakubeka engcupheni yezinkinga eziningi zempilo, kufaka phakathi ukulahleka kwemisipha, amatshe enyongo, ukushoda kokudla okunomsoco kanye nokwehla kwemetabolism.

Izindlela ezivame kakhulu abantu abazama ngazo ukwehlisa isisindo ngokushesha wukuzivocavoca umzimba kakhulu, nangokulandela "ukudla okuphahlazekayo" noma ukudla okunama-khalori aphansi kakhulu angaphansi kwama-calories angama-800 ngosuku.

Abantu bavame ukukhetha inketho yokudla ukudla okunekhalori eliphansi kakhulu, ngoba kuvame ukuba lula ukwehlisa isisindo ngokudla kunokuvivinya umzimba ().

Kodwa-ke, uma uqala uhlelo lokudla noma lokuvivinya umzimba, khona-ke ungalahlekelwa ngaphezulu kwamakhilogremu ama-2 (0.9 kg) evikini lakho lokuqala.

Ngalesi sikhathi sokuqala, ukwehlisa isisindo ngokushesha kujwayelekile. Isisindo osilahla ngalesi sikhathi saziwa kakhulu ngokuthi “isisindo samanzi.”

Uma udla amakhalori ambalwa kunomzimba oshile, umzimba wakho uqala ukungena ezitolo zawo zamandla, ezaziwa nge-glycogen. I-glycogen emzimbeni wakho ibophezelwa emanzini, ngakho-ke uma ushisa i-glycogen ngophethiloli, umzimba nawo uyawakhulula lawo manzi (,).

Kungakho ungahle wehlise ukwehla kwesisindo phakathi neviki lakho lokuqala. Uma umzimba wakho ususebenzise izitolo zawo ze-glycogen, ukwehla kwesisindo sakho kufanele kuzinze kumakhilogremu ayi-1-2 (0.45-0.9 kg) ngesonto.

Isifinyezo: Ngokusho kochwepheshe, ukwehla ngamakhilogremu angu-1-2 (0.45-0.9 kg) ngesonto kuyisilinganiso esinempilo nesiphephile, ngenkathi ukulahlekelwa okungaphezulu kwalokhu kubhekwa kushesha kakhulu. Kodwa-ke, ungalahlekelwa ngaphezu kwalokho ngesonto lakho lokuqala lohlelo lokuzivocavoca noma lokudla.

Ingabe Ungakugcina Ukwehlisa Isisindo Ngokushesha?

Ukwehlisa isisindo kuyingxenye yempi. Inselelo yangempela ukuwugcina unomphela.

Iningi labantu abalandela indlela yokudla baphinde babuyise uhhafu wesisindo abasilahlile ngemuva konyaka kuphela. Okubi kakhulu, cishe wonke umuntu olandela indlela yokudla ubuyisa sonke isisindo asilahlile ngemuva kweminyaka emi-3-5 (,,).

Yingakho ochwepheshe bevame ukuphakamisa ukwehlisa isisindo ngesivinini esincane kodwa esingaguquki. Ucwaningo oluningi lukhombisa ukuthi abantu abanciphisa isisindo ngokuhamba kancane kodwa okungaguquki maningi amathuba okuthi basigcine isikhathi eside (,, 17).

Futhi, izinhlelo ezikhuthaza ukwehlisa isisindo kancane zivame ukukusiza wakhe imikhuba yokudla enempilo njengokudla izithelo nemifino kanye nokuphuza iziphuzo ezinoshukela ezimbalwa. Ukuziphatha okufana nalokhu kungakusiza ukuthi ugcine isisindo kude nesikhathi eside (,,,).

Kodwa-ke, ucwaningo oluningi luye lwathola ukuthi ukulahleka kwesisindo ngokushesha kungasebenza njengokuncipha kwesisindo, noma isikhathi eside (4,).

Kokunye ukuhlola, abantu abayi-103 balandela ukudla okwehlisa isisindo ngokushesha amasonto ayi-12, kuyilapho abantu abangama-97 belandela ukudla okuncipha kodwa okungaguquki kokudla kwesisindo amasonto angama-36.

Cishe eminyakeni emithathu kamuva, cishe abantu abangama-70% emaqenjini womabili babuyise sonke isisindo ababesilahlile. Lokhu kusho ukuthi zombili izidlo bezisebenza ngokulinganayo ekugcineni ().

Yize lezi zifundo zithole ukuthi ukwehla kwesisindo esisheshayo bekusebenza njengokuncipha kodwa okungaguquki kokulahleka kwesisindo kukonke, akunakwenzeka ukuthi umuntu ekhaya athole imiphumela efanayo.

Abantu abasezigabeni zokulahlekelwa kwesisindo esisheshayo babenokwesekwa kodokotela kanye nezazi zokudla ngesikhathi sokunciphisa isisindo kanye nezigaba zokugcina isisindo. Ucwaningo lukhombisa ukuthi ukusekelwa uchwepheshe wezempilo kungathuthukisa amathuba akho okuphumelela kwesisindo sesikhathi eside (,).

Futhi, odokotela nezazi zokudla bazama ukunciphisa izingozi zezempilo eziza nokudla amakhalori ambalwa kakhulu. Lezi zingozi zibandakanya ukulahleka kwemisipha, ukushoda kokudla okunomsoco namatshe enyongo.

Abantu abazama lokhu kudla bodwa banengozi ephezulu yalezi zimo zezokwelapha.

Ngamafuphi, kungenzeka ukuthi wehle isisindo bese usigcina ngokulahla isisindo kancane. Le ndlela izokusiza ukwakha imikhuba yokudla enempilo ukuze uvimbe isisindo, futhi iphephe ukwedlula ukulahleka kwesisindo okusheshayo, ikakhulukazi uma ungenakho ukusekelwa uchwepheshe wezempilo.

Isifinyezo: Ucwaningo oluningi lukhombisa ukuthi ukwehla kwesisindo kancane kancane kulula ukukugcina esikhathini eside. Kukusiza ukuthi uhlakulele imikhuba yokudla enempilo futhi ube nezingozi ezimbalwa zempilo kunokulahlekelwa isisindo ngokushesha.

Izingozi Zokulahlekelwa Isisindo Ngokushesha

Ngenkathi kukhanga ukuzama ukwehlisa isisindo ngokushesha, imvamisa akunconywa.

Ukudla okukhuthaza ukulahleka kwesisindo okusheshayo kuvame ukuba nama-calories amancane nezakhi eziphansi kakhulu. Lokhu kungakubeka engcupheni yezinkinga eziningi zempilo, ikakhulukazi uma ulandela ukudla okusheshayo kokunciphisa umzimba amasonto amaningi.

Nazi izingozi ezimbalwa zokwehlisa isisindo ngokushesha okukhulu.

Ungalahlekelwa Yimisipha

Ukwehla kwesisindo akufani njalo nokulahlekelwa ngamafutha.

Ngenkathi ukudla okunama-khalori aphansi kakhulu kungakusiza ulahlekelwe isisindo ngokushesha, isisindo esiningi osilahlayo singavela kwimisipha namanzi (4,).

Kokunye ukuhlola, abacwaningi babeka abantu abangama-25 ekudleni okunekhalori eliphansi kakhulu lama-khalori angama-500 ngosuku amaviki ama-5. Baphinde bafaka abantu abangama-22 ekudleni okunekhalori elincane lama-calories angu-1,250 ngosuku amasonto ayi-12.

Ngemuva kocwaningo, abacwaningi bathole ukuthi womabili la maqembu alahlekelwe isisindo esifanayo. Kodwa-ke, abantu abalandela ukudla okunama-khalori aphansi kakhulu balahlekelwe yimisipha ephindwe kasithupha kunaleyo esekudla okunama-khalori aphansi (4).

Kunganciphisa Isisindo Sakho Sokusebenzisa Umzimba

Ukwehlisa isisindo ngokushesha kunganciphisa umzimba wakho.

I-metabolism yakho inquma ukuthi mangaki amakhalori owashisayo usuku ngalunye. I-metabolism ehamba kancane isho ukuthi ushisa ama-calories ambalwa ngosuku ().

Ucwaningo oluningi luthole ukuthi ukwehlisa isisindo ngokushesha ngokudla amakhalori ambalwa kungadala ukuthi ushise ama-calories angama-23% ngosuku (,).

Izizathu ezimbili zokuthi kungani imetabolism yehla ekudleni okunama-khalori aphansi kakhulu ukulahleka kwemisipha nokuwa kwamahomoni alawula umzimba wakho, njengehomoni yegilo (,).

Ngeshwa, lokhu kwehla kwemetabolism kungahlala isikhathi eside ngemuva kokuqeda ukuzincisha ukudla ().

Kungadala Ukushoda Ngokudla

Uma ungadli amakhalori anele njalo, ungaba sengozini yokushoda kokudla okunempilo.

Lokhu kungenxa yokuthi kunzima ukudla izakhamzimba ezibalulekile ezanele njenge-iron, i-folate ne-vitamin B12 ekudleni okunama-kilojoule amancane.

Ngezansi kunemiphumela embalwa yokushoda kokudla okunempilo.

• Ukulahleka kwezinwele: Uma udla ama-calories ambalwa kakhulu, umzimba wakho ungahle ungatholi izakhamzimba ezanele ukuxhasa ukukhula kwezinwele, okungadala ukulahleka kwezinwele (,).
• Ukukhathala okukhulu: Kungenzeka ukuthi awutholi i-ayoni eyanele, uvithamini B12 kanye nefololi ekudleni okunama-khalori aphansi kakhulu, okungakubeka engcupheni yokukhathala ngokweqile kanye ne-anemia (,).
• Ukusebenza kabi komzimba: Ukungatholi ama-calories nezakhi ezanele kunganciphisa amasosha akho omzimba futhi kwandise ubungozi bokutheleleka (, 34).
• Amathambo abuthakathaka Kungabangelwa i-vitamin D, i-calcium ne-phosphorus ekudleni (,).

Ngenhlanhla, ungakugwema ukuntuleka kokudla okunempilo ngokudla ukudla okunothe ngokudla okuphelele, okungalungisiwe. Lokhu kudla kuqukethe amakhalori ambalwa ngegramu futhi nakho kuyagcwalisa impela, okungakusiza ulahlekelwe isisindo ().

Kungadala Amatshe Agobolondo

Ama-gallstones yizicucu zezinto ezilukhuni ezakha ngaphakathi kwe-gallbladder. Zingaba umphumela ohlangothini olubuhlungu wokulahlekelwa isisindo ngokushesha okukhulu (8,,).

Imvamisa, i-gallbladder yakho ikhipha amajusi wokugaya ukudla ukuze kudilize ukudla okunamafutha ukuze kugayeke. Uma ungadli ukudla okuningi i-gallbladder yakho ngeke kudingeke ukuthi ikhulule ama-juice wokugaya ukudla (40).

Ama-gallstones angakha lapho izinto ezingaphakathi kweziphuzi zokugaya zihlala isikhashana futhi zinesikhathi sokujoyina ndawonye.

Amatshe enyongo angabambeka ngaphakathi ekuvulekeni kwe-gallbladder bese edala ukuhlaselwa yinyongo. Lokhu kungadala ubuhlungu obukhulu nokugaya (40).

Eminye Imiphumela emibi

Ukwehlisa isisindo ngokushesha ekudleni "kokuphahlazeka" noma ekudleni okunama-khalori aphansi kakhulu kuxhunyaniswe neminye imiphumela emibi, kufaka phakathi (,):

• Indlala
• Ukukhathala
• Ukuthukuthela
• Ukuzizwa kubanda
• Amajaqamba emisipha
• Isiyezi
• Ukuqunjelwa noma uhudo
• Ukuphela kwamanzi emzimbeni

Isifinyezo: Ukwehlisa isisindo ngokushesha okukhulu kuza nezingozi eziningi zempilo. Lokhu kufaka phakathi ukulahleka kwemisipha, ukunciphisa umzimba, ukushoda kokudla okunempilo, amatshe enyongo kanye neminye imiphumela emibi.

Amathiphu Okusiza Ukwehlisa Isisindo Ngezinga Eliphilile

Yize ukuncipha kwesisindo okuncane kungazwakala kukhanga, kunezinto eziningi ongazenza ukusiza ukusheshisa inqubo ngokuphepha.

Nawa amathiphu ambalwa wokukusiza ulahlekelwe isisindo ngezinga eliphilile.

• Yidla amaprotheni amaningi: Ukudla okunamaprotheni amaningi kungasiza ekuthuthukiseni imetabolism yakho, kukugcine ugcwele isikhathi eside futhi kulondoloze imisipha yakho (43,,).
• Nciphisa ushukela nezitashi: Ucwaningo luvame ukukhombisa ukuthi abantu abalandela ukudla okune-carb ephansi bancipha kakhulu. Ukunciphisa ushukela nesitashi kukusiza ukunciphisa ukudla kwakho kwe-carb (46,).
• Yidla kancane: Ukuhlafuna kahle ukudla kwakho kungakusiza uzizwe ugcwele isikhathi eside futhi udle ukudla okuncane (, 49).
• Phuza itiye eliluhlaza noma itiye le-oolong: Ucwaningo lukhombisile ukuthi ukuphuza itiye eliluhlaza kungakhuphula izinga lomzimba wakho ngo-4-5%, futhi kungakhuphula ukushisa kwamafutha kuze kufike ku-17% (,,).
• Thola ukuphumula okuningi: Ukuntuleka kokulala kungakhuphula amazinga akho e-ghrelin, i-hormone yendlala, futhi kwehlise amazinga akho e-leptin, i-hormone egcwele. Lokhu kusho ukuthi ukulala kabi kungakushiya ulambile, kukwenze kube nzima ukunciphisa umzimba ().
• Zama ukuqeqeshwa kokumelana: Ukumelana nokuqeqeshwa noma ukuphakamisa izinsimbi kungasiza ekulweni nokulahleka kwemisipha nokwehla kwemetabolism okungenzeka ngokuncipha ().
• Zama ukuzivocavoca ngamandla aphezulu: Ukuqeqeshwa kwesikhawu esiphakeme kakhulu (i-HIIT) kufaka phakathi ukuqhuma okufushane, okukhulu kokuvivinya umzimba. Ngokungafani nokuzivocavoca umzimba okujwayelekile, okwaziwa nangokuthi i-cardio, i-HIIT iyaqhubeka nokushisa amakhalori ngemuva kokuzivocavoca (,).
• Yidla i-fiber encibilikayo: Ucwaningo lukhombisa ukuthi i-fiber encibilikayo ingakusiza ukuthi ushise amanoni, ikakhulukazi amafutha esiswini (,).

Isifinyezo: Kunezindlela eziningi zokwehlisa isisindo ngokuphepha ngokushesha. Isibonelo, ungazama ukudla amaprotheni amaningi, udle kancane, unciphise ushukela nesitashi, futhi wenze ukuqeqeshwa kokumelana noma ukusebenzisa isikhawu esiphakeme.

Okusemqoka

Uma ufuna ukwehlisa isisindo futhi usigcine, zihlose ukwehlisa isisindo esincane kodwa esingaguquki samakhilogremu ayi-1-2 (0.45-0.9 kg) ngesonto.

Ucwaningo lukhombisa ukuthi ukwehla kwesisindo okuhamba kancane, okungaguquguquki kulula ukusigcina isikhathi eside ngoba kungcono ekuthuthukiseni imikhuba yokudla enempilo, futhi kuphephe kakhulu kunokulahleka kwesisindo okusheshayo.

Ukwehlisa isisindo ngokushesha kungakhuphula ubungozi bakho bemiphumela engemihle kubandakanya ukulahleka kwemisipha, imetabolism ephansi, ukushoda kwezakhi zomzimba, amatshe enyongo nezinye izingozi eziningi. Lokhu kuyiqiniso ikakhulukazi uma uzama ukunciphisa isisindo ngokushesha ngaphandle kokusekelwa okuvela kuchwepheshe wezempilo.

Yize ukwehla kwesisindo okuhamba kancane kungahle kungazwakali njengokuheha njengokulahleka kwesisindo okusheshayo, kunezindlela eziningi zokusiza ukusheshisa ukuncipha ngokuphepha. Isibonelo, ungakhuphula ukudla kwakho kwamaprotheni, unciphise ushukela nesitashi, uphuze netiye eluhlaza.

Ukushintsha kancane indlela odla ngayo nokuzivocavoca umzimba kuzokusiza wehlise isisindo futhi ugcine ngokuhamba kwesikhathi.