Ingabe Kuphephile Ukuzivocavoca Isisu Esingenalutho?

-Delile

• Izincomo
• Ngabe ukuzivocavoca esiswini esingenalutho kukusiza ukuthi wehlise isisindo esengeziwe?
• Kuphephile ukuzivocavoca ngesisu esingenalutho?
• Ukudla ukwenza ngcono ukusebenza
• Kufanele udle nini?
• Okubalulekile

Izincomo

Ingabe kufanele usebenze ngaphandle kwesisu esingenalutho? Lokho kuya ngokuthi.

Kuvame ukunconywa ukuthi usebenze into yokuqala ekuseni ngaphambi kokudla ibhulakufesi, kulokho okwaziwa njengesimo sokuzila. Lokhu kukholakala ukuthi kuzosiza ekwehliseni isisindo. Kodwa-ke, ukuzilolonga ngemuva kokudla kungakunika amandla amaningi futhi kuthuthukise ukusebenza kwakho.

Funda ukuze ufunde izinzuzo nobungozi bokusebenza ngaphandle kwesisu esingenalutho, kanye neziphakamiso zokuthi yini ongayidla ngaphambi nangemva kokuzivocavoca.

Ngabe ukuzivocavoca esiswini esingenalutho kukusiza ukuthi wehlise isisindo esengeziwe?

Ukuzivocavoca esiswini esingenalutho yilokho okwaziwa njenge-fastio cardio. Umbono uthi umzimba wakho wondla amafutha agciniwe kanye nama-carbohydrate ukuze uthole amandla esikhundleni sokudla osanda kukudla, okuholela emazingeni aphezulu okulahleka kwamafutha.

Ucwaningo oluvela ku-2016 lukhomba ezinzuzweni zokusebenza ngokuzila ukudla ngokuphathelene nokulawulwa kwesisindo. Ucwaningo phakathi kwamadoda ayi-12 luthole ukuthi labo abebengadli ibhulakufesi ngaphambi kokuzivocavoca bashise amanoni amaningi futhi banciphisa ukudla kwabo kwekhalori ngaphezulu kwamahora angama-24.

Olunye ucwaningo luyayiqeda le mbono. Ucwaningo lwango-2014 kwabesifazane abangama-20 alutholanga mahluko ophawulekayo ekushintsheni kokwakheka komzimba phakathi kwamaqembu adla noma azila ukudla ngaphambi kokuzivocavoca. Njengengxenye yocwaningo, abacwaningi balinganisa isisindo somzimba, amaphesenti amafutha omzimba, kanye nobubanzi besinqe ngaphezu kwamasonto amane. Ekupheleni kocwaningo, womabili amaqembu akhonjisiwe ukuthi alahlekelwe isisindo somzimba namafutha amaningi.

Ucwaningo olunzulu olwengeziwe esikhathini eside luyadingeka ukunweba kulokhu okutholakele.

Ukusebenza esiswini esingenalutho kungaholela nomzimba wakho ekusebenziseni amaprotheni njengophethiloli. Lokhu kushiya umzimba wakho unamaprotheni amancane, adingekayo ukwakha nokulungisa imisipha ngemuva kokuzivocavoca. Futhi, ukusebenzisa amafutha njengamandla akusho ukuthi uzokwehlisa amaphesenti womzimba wakho wonke noma ushise ama-calories amaningi.

Kuphephile ukuzivocavoca ngesisu esingenalutho?

Ngenkathi kukhona ucwaningo oluthile lokuxhasa ukusebenza esiswini esingenalutho, akusho ukuthi kulungile. Uma uzivocavoca esiswini esingenalutho, ungasha imithombo yamandla ebalulekile futhi ube namandla amancane. Amazinga kashukela egazini aphansi nawo angakushiya uzizwe unekhanda elicasulayo, unesicanucanu, noma uthuthumela.

Okunye okungenzeka ukuthi umzimba wakho uzojwayela ukusebenzisa njalo izinqolobane zamafutha zamandla, bese uqala ukugcina amanoni amaningi kunokujwayelekile.

Ukudla ukwenza ngcono ukusebenza

Landela ukudla okunomsoco ukuthuthukisa ukusebenza kwakho kwezemidlalo.

• Yidla ukudla okuphelele, okunomsoco, kwemvelo.
• Faka i-carbs enempilo njengezithelo nemifino, okusanhlamvu okuphelele nemidumba.
• Khetha amafutha anempilo, njenge-olive ne-coconut oil, i-ghee, ne-avocado.
• Thola amaprotheni enyameni engenamafutha, amaqanda, nasemikhiqizweni yobisi enamafutha amancane.
• Amantongomane, imbewu, namahlumela kuyizengezo ezinempilo ekudleni kwakho njengokudla okunensimbi enjengezinhlanzi, ubhontshisi ophekiwe nemifino eluhlaza.

Uma uthatha isinqumo sokudla ngaphambi kokuzivocavoca, khetha ukudla okugaya kalula okuqukethe ama-carbohydrate, amaprotheni, namafutha. Yidla cishe amahora amabili kuya kwangu-3 ngaphambi kokuzivocavoca. Uma ucindezelwe isikhathi, yidla ibha yamandla, isemishi lebhotela lamantongomane, noma izithelo ezintsha noma ezomisiwe.

Hlala u-hydrated ngaphambi, ngesikhathi nangemva kokuzivocavoca ngamanzi okuphuza, iziphuzo zezemidlalo, noma ijusi. Ama-Smoothies neziphuzo zokufaka esikhundleni sokudla kungakusiza ukuthi ukhuphule ukudla kwakho oketshezi, futhi.

Ukudla okuthile kungathuthukisa futhi kusheshise ukutakula kwakho ngemuva kokuqeqeshwa. Yidla ukudla okuqukethe i-carbs, amaprotheni, kanye nefayibha kungakapheli imizuzu engama-30 kuya emahoreni amabili wokuqeda ukujima kwakho. Amaprotheni aphilile angakhuphula amasosha akho omzimba futhi asheshise ukwelashwa kwesilonda. Ukudla okuqukethe amavithamini C no-D, zinc, ne-calcium nakho kuyasiza.

Nazi izinketho ezimbalwa ezinempilo emva kokuzivocavoca:

• ubisi ushokoledi onamafutha amancane
• izithelo ezibushelelezi
• ibha yamandla
• isemishi
• i-pizza
• isinkwa sikakolweni wonke
• ubisi lwesoya
• amantongomane nembewu
• umlimi othenwayo noma uthena ijusi
• iyogathi enamajikijolo

Kufanele udle nini?

Uhlobo lomsebenzi owenzayo lungasiza ekunqumeni ukuthi kufanele yini udle ngaphambi kokujima kwakho. Ukuzivocavoca okulula noma okunomthelela ophansi, njengokuhamba, igalofu, noma i-yoga emnene, kungahle kungadingeki ukuthi uphethilize ngaphambili.

Kodwa-ke, kufanele uhlale udla ngaphambi kokuzivocavoca umzimba okudinga amandla amaningi, amandla, nokubekezela. Lokhu kufaka ithenisi, ukugijima nokubhukuda. Kubaluleke kakhulu uma uhlela ukuzivocavoca isikhathi esingaphezu kwehora.

Kunezikhathi ezithile ongafuna ukuzidla ngesikhathi sokuzivocavoca okunzima okuhlala isikhathi esingaphezu kwehora, njengasesikhathini semarathon. Lokhu kuyadingeka ukugcina amazinga kashukela egazini adingekayo ukuze uqhubeke nokunyakaza. Kuyasiza futhi ukuthi ugweme ukusebenzisa amandla agcinwe emisipheni yakho, engakusiza wakhe isisindo semisipha.

Ngena nodokotela wakho uma unanoma isiphi isimo sempilo esithintekayo kulokho okudlayo nokuthi uzivocavoca kanjani umzimba.

Uma unesifo sikashukela, gada ngokucophelela amazinga kashukela egazini lakho ngaphambi, ngesikhathi nangemva kokuzivocavoca. Uma unesimo se-thyroid, umfutho wegazi ophansi, noma umfutho wegazi ophezulu, qiniseka ukuthi udla ngohlelo lwakho lokuzivocavoca noma kunini lapho kufaneleka ukuphatha isimo sakho.

Okubalulekile

Uma uzivocavoca ngaphandle kwesisu esingenalutho ngezikhathi ezithile, ungasijuluki, kepha kungahle kungabi ngcono ngemisebenzi ebandayo noma ehlala isikhathi eside. Ungumhlahlandlela wakho omuhle kakhulu, ngakho-ke lalela umzimba wakho bese wenza okuzwakala kukuhle kakhulu kuwe. Hlala u-hydrated kahle, ugcine ukudla okunomsoco, futhi uphile indlela yokuphila ngokuhambisana nezintshisekelo zakho zezempilo. Futhi khumbula ukukhuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca umzimba.