Indima Yokudla Okunomsoco Ekwakhiweni Kwemisipha
Ukwakha imisipha akukhona nje ukuphakamisa izinsimbi ezisindayo noma ukwenza izivivinyo eziphindaphindwayo ejimini. Ukuzivocavoca umzimba kuyindlela eyinhloko yokukhula kwemisipha, kodwa ngaphandle kokusekelwa okufanele kokudla okunempilo, imiphumela ivame ukuba kancane, ingabi mihle, noma ingami nhlobo. Imisipha ikhula lapho umzimba une "zinto zokusetshenziswa" ezanele zokulungisa nokwakha kabusha izicubu ezonakele ngenxa yokuzivocavoca. Ngakho-ke, ukuqonda indima yokudla okunempilo ekwakheni imisipha kubalulekile kunoma ubani ofuna ukwandisa imisipha, amandla, noma ukwakheka komzimba.
1. Imisipha Yakheka Kanjani?
Kalula nje, ukuqeqeshwa kwesisindo kubangela ukudabuka okuncane emicubeni yemisipha. Ngemva kokuzivocavoca, umzimba uqala inqubo yokululama: ukulungisa izicubu ezonakele, futhi, ngokukhuthazwa okwanele kanye nokudla okwanele, kwakha imicu yemisipha emikhulu futhi enamandla. Le nqubo yaziwa ngokuthi i-muscle hypertrophy. Kodwa-ke, i-hypertrophy ayizenzekeli; umzimba udinga amandla, amaprotheni, amavithamini, amaminerali, kanye noketshezi ukuze wenze le nqubo yokuzivumelanisa nezimo.
Izici ezimbili eziyinhloko ezinquma ukukhula kwemisipha ukukhuthazwa kokuqeqeshwa kanye nokutholakala kokudla okunomsoco. Uma uziqeqesha kanzima kodwa ukudla kwakho okunomsoco kunganele, umzimba wakho uzogxila kakhulu ekusindeni nasekulungiseni umonakalo oyisisekelo, kunokwakha isisindo esisha. Ngakolunye uhlangothi, ukudla okunempilo ngaphandle kokuqeqeshwa okufanele ngeke kukhiqize izinzuzo ezinkulu zemisipha.
2. Iphrotheni: Izinto Eziyinhloko Zokusetshenziswa Kwemisipha
Iphrotheni ivame ukubizwa ngokuthi "isakhi sokwakha" semisipha ngoba yakhiwe ngama-amino acid, asetshenziselwa ukwakha nokulungisa izicubu zomzimba. Ngesikhathi sokuzivocavoca, izidingo zamaprotheni ziyanda ngoba izinga lokuqhekeka kwamaprotheni emisipha nalo liyakhula. Ukuze wakhe imisipha, umzimba udinga ukufeza ibhalansi enhle yamaprotheni, okusho ukuthi ukwakheka kwamaprotheni emisipha kudlula ukuqhekeka kwamaprotheni.
Udinga Amaprotheni Angakanani Ukuze Uthuthukise Imisipha?
Izidingo zomuntu ngamunye ziyahlukahluka kuye ngesisindo somzimba, ukuqina kokuqeqeshwa, ubudala, kanye nemigomo. Kodwa-ke, ngokuvamile, abantu abavame ukuziqeqesha ngesisindo bavame ukwelulekwa ukuba badle ukudla okunamaprotheni amaningi kunabantu abahleli phansi. Umthombo wamaprotheni nawo udlala indima: amaprotheni ezilwane (amaqanda, inkukhu, inhlanzi, inyama, ubisi) ngokuvamile anephrofayili ephelele ye-amino acid futhi amuncwa kalula. Amaprotheni ezitshalo (i-tempeh, i-tofu, amantongomane, ukolweni) asasebenza kahle, kodwa adinga ukuhlanganiswa ukuze kufezwe iphrofayili ephelele ye-amino acid ebalulekile.
Ikhwalithi kanye nokusatshalaliswa kwamaprotheni
Ngaphandle kobuningi, ukusatshalaliswa kwamaprotheni usuku lonke kubalulekile. Ukudla amaprotheni ekudleni okuningana (isb., kwasekuseni, kwasemini, kwakusihlwa, kanye nokudla okulula) kusiza ukugcina ukwakheka kwamaprotheni okuzinzile kunokudla amaprotheni ngesikhathi esisodwa.
3. Ama-carbohydrate: Umthombo Wamandla Nokusekelwa Kokusebenza
Abantu abaningi abagxila ekwakheni imisipha bayesaba ama-carbohydrate ngoba bakhathazekile ngokukhuluphala. Noma kunjalo, ama-carbohydrate adlala indima ebalulekile ekuqeqeshweni nasekululameni. Ama-carbohydrate angumthombo wamandla oyinhloko agcinwa ngesimo se-glycogen emisipheni nasesibindini. Ngesikhathi sokuqeqeshwa kwesisindo okunamandla, i-glycogen isetshenziselwa ukusekela ukufinyela kwemisipha, ukugcina ukusebenza kahle, nokusiza umzimba ukuthi ugcine umthamo owanele wokuqeqeshwa.
Uma ukudla ama-carbohydrate kuphansi kakhulu, umzimba ungaphelelwa amandla, okuholela ekunciphiseni amandla okuzivocavoca. Ngaphezu kwalokho, umzimba ungasebenzisa amaprotheni njengomthombo wamandla, okuyinto engeyona into enhle uma umgomo oyinhloko uwukwakha imisipha.
Imithombo emihle yama-carbohydrate ihlanganisa ilayisi, amazambane, ubhatata, i-oatmeal, isinkwa sikakolweni ophelele, izithelo nemifino enesitashi. Ukukhetha ama-carbohydrate ayinkimbinkimbi ane-fiber eyanele kusiza nokugcina imizwa yokugcwala kanye noshukela wegazi ozinzile.
4. Amafutha: Ama-hormone, Impilo, kanye Nokululama
Amafutha avame ukungaqondwa kahle njengembangela eyinhloko yokukhuluphala. Kodwa-ke, amafutha ayi-macronutrient ebalulekile empilweni yama-hormone, ukumuncwa kwamavithamini ancibilikayo emafutheni (A, D, E, kanye no-K), kanye nokusebenza kwamaseli. Ngokwesimo sokwakha imisipha, amafutha asekela ukukhiqizwa kwama-hormone adlala indima ekubuyiseleni nasekuzivumelaniseni nokuzivocavoca.
Okubalulekile ukunaka uhlobo lwamafutha. Beka phambili amafutha anempilo afana nalawa:
– Amafutha angagcwali avela ku-avokhado, uwoyela womnqumo, amantongomane kanye nembewu
– I-Omega-3 evela ezinhlanzini ezinamafutha (i-salmon, ama-sardine, i-tuna), imbewu ye-chia, noma imbewu ye-flax
Okwamanje, ukusetshenziswa ngokweqile kwamafutha e-trans namafutha agcwele kufanele kuncishiswe ngoba abeka engcupheni yokuphazamisa impilo yenhliziyo kanye ne-metabolism.
5. Amakhalori: Insalela noma Ukushoda Kunquma Indlela Yokushintsha
Ukwakhiwa kwemisipha kuhlobene kakhulu nama-calories aphelele. Uma umuntu efuna ukuzuza isisindo semisipha ngokushesha, ngokuvamile udinga ama-calories amaningi (ukudla okungaphezu kwezidingo zansuku zonke). Lokhu kudla okuningi kunikeza amandla engeziwe ukuze umzimba uzimisele kakhulu ukwakha izicubu ezintsha.
Kodwa-ke, ukukhuluphala kakhulu kungandisa amafutha emzimbeni. Ngakho-ke, ochwepheshe abaningi bokuzivocavoca batusa ukukhuluphala okulinganiselwe, kuyilapho beqapha inqubekela phambili yokuqeqeshwa, isisindo, ukujikeleza komzimba, kanye nokusebenza. Kwabanye abantu, ukwakheka kwemisipha kusengenzeka ngamakhalori okugcina, ikakhulukazi kwabaqalayo noma labo ababuyela ekuqeqeshweni ngemuva kokuphumula isikhathi eside.
6. Ama-Micronutrients: Amancane Kodwa Abalulekile
Amavithamini namaminerali awanikezi amakhalori, kodwa abalulekile ekukhiqizweni kwamandla, ukufinyela kwemisipha, ukusebenza kwemizwa, kanye nokululama. Ukuntuleka kwezakhamzimba ezincane kungaholela ekukhathaleni, ekuqaqambeni, ekupholeni kancane, noma ekusebenzeni okunciphile.
Ezinye izakhamzimba ezincane ezivame ukuxoxwa ngazo maqondana nokusebenza kahle kanye nemisipha zifaka:
- I-Vitamin D: isekela ukusebenza kwemisipha kanye nempilo yamathambo
– I-Magnesium: isiza ukufinyela kwemisipha kanye nekhwalithi yokulala
– I-Zinc: idlala indima ekugayweni kwe-metabolism kanye nokusebenza komzimba
– I-calcium: ibalulekile ekuqiniseni imisipha namathambo
– Insimbi: idlala indima ekuthuthweni komoya-mpilo (okubaluleke kakhulu kwabesifazane)
Indlela engcono kakhulu yokuhlangabezana nezidingo zakho zezakhamzimba ezincane ukudla okuhlukahlukene: imifino eluhlaza, izithelo, amaprotheni asezingeni eliphezulu, okusanhlamvu okuphelele, kanye nokudla okuphelele.
7. Ukumanzisa: Isisekelo Esivame Ukungahlonishwa
Imisipha yakhiwe ngamanzi ikakhulukazi. Ngisho nokuphelelwa amanzi emzimbeni okuncane kunganciphisa amandla, ukugxila, kanye nokukhuthazela ngesikhathi sokuzivocavoca. Ngaphezu kwalokho, amanzi asiza ukuthutha izakhamzimba, agcine umthamo wegazi, futhi asekele ukululama. Ngakho-ke, ukuphuza amanzi anele usuku lonke kubalulekile, ikakhulukazi ngesikhathi sokuqeqeshwa okunamandla noma lapho ujuluka kakhulu.
Njengomkhuba olula, qapha umbala womchamo wakho: uma ugxile kakhulu, cishe awuphuzi ngokwanele. Ukwengeza ama-electrolyte kungaba usizo ngesikhathi sokuqeqeshwa isikhathi eside noma isimo sezulu esishisayo.
8. Isikhathi Sokudla Okunomsoco: Uzodla Nini?
"Ukubeka isikhathi" akuyona into ebaluleke kakhulu, kodwa kuyasiza. Abantu abaningi bakuthola kuwusizo:
– Ukudla kwangaphambi kokujima: inhlanganisela yama-carbohydrate namaprotheni ukuze kutholakale amandla nama-amino acid.
– Ukudla kwangemva kokuzivocavoca: amaprotheni okululama kanye nama-carbohydrate okugcwalisa i-glycogen
Okubaluleke kakhulu, ukudla kwakho kwansuku zonke kusalokhu kuyinto eza kuqala. Ukuhlangabezana nezidingo zakho zamaprotheni nama-calorie njalo kuzoletha imiphumela ephawulekayo kunokugxila nje ezikhathini ezithile zokudla.
9. Izithasiselo: Izithasiselo, Hhayi Izinto Ezithatha Indawo
Izithasiselo zingaba usizo, kodwa azibalulekile. Uma ukudla kwakho kuphazamisekile, izithasiselo ngeke "zisindise" imiphumela yakho. Ezinye izithasiselo ezidumile zokusekela ukwakhiwa kwemisipha zifaka:
- Iphrotheni ye-Whey: yenza kube lula ukuhlangabezana nezidingo zansuku zonke zamaprotheni
– I-Creatine monohydrate: isekela amandla nokusebenza kokuqeqeshwa
– Omega-3: kusiza impilo kanye nokululama
– Ama-Multivitamin: kuphela uma ukudla kungashintshi ngokwanele
Qhubeka ubeka phambili ukudla okuphelele, ukulala ngokwanele, kanye nohlelo lokuzivocavoca oluhlelekile.
Isiphetho
Ukudla okunempilo kudlala indima ebalulekile ekwakheni imisipha, kusebenza njengomthombo wamandla, izinto zokusetshenziswa zokulungisa izicubu, kanye nokusekela ukusebenza kwamahomoni nokululama. Amaprotheni asiza ekwakheni imicu yemisipha, ama-carbohydrate agcina ukusebenza kahle futhi agcwalise i-glycogen, amafutha asekela amahomoni nempilo yamaseli, kuyilapho izakhamzimba ezincane kanye nokumuncwa kwamanzi kuqinisekisa ukusebenza kahle kwesistimu yomzimba. Uma ufuna ukuthuthukisa imisipha kakhulu, hlanganisa ukuqeqeshwa kwesisindo okuqhubekayo nokudla okulinganiselayo, okunamakhalori anele kanye nemikhuba yokuphila esekela ukululama.
Ngesu elifanele lokudla okunempilo, ukwakha imisipha akugcini nje ngokusheshisa, kodwa futhi kunempilo, kuzinzile, futhi kuyalinganiswa.
