Bella Adams
Emashumini eminyaka amuva nje sibone ukwanda okuqhubekayo kwesithakazelo kwezemidlalo. Kodwa lapho wenza izivivinyo zamandla ukuze wakhe isibalo sokusubatha, akufanele neze ubukele phansi ukubaluleka kokudla okunomsoco ukuze uthole izicubu zomzimba. Ukukhula kwamandla kanye nevolumu yemisipha kuncike emalini yamandla asetshenziswa ngesikhathi sokuqeqeshwa, kanye nezakhi zokudla zokuthola isisindo semisipha njengezinto zokwakha. Kulesi sihloko, sizogxila ezintweni eziyinhloko zokudla okunomsoco ezifaka isandla kule nqubo.
Okokuqala, isikhathi sokudla sibaluleke kakhulu. Asiqale, kunjalo, ngesidlo sasekuseni. Kungcono ukudla isidlo sasekuseni ngokushesha ngangokunokwenzeka ngemva kokuvuka. Phela, ngesikhathi ulele, umzimba wakho wawuntula zonke izakhamzimba ezidingekayo. Ukukhetha okuhle kwesidlo sokuqala kungaba, isibonelo, amaqanda e-oatmeal noma aqhutshiwe anenani eliningi lamaprotheni.
Khumbula ukuthi izakhamzimba ziyizinto okumele zibe yingxenye yokudla okudliwayo ukuze kuhlinzekwe umzimba ngamandla adingekayo, izingxenye ezikhuthaza ukukhula, nezinto ezilawula ukukhula kanye nokugaywa kwamandla emzimbeni womuntu.
Ngakho, izakhamzimba zingahlukaniswa zibe:
- Ama-macronutrients (amaprotheni, amafutha, ama-carbohydrate, neuropeptides, macronutrients calcium, zinc, nabanye).
- Ama-micronutrients (amavithamini, ama-amino acid, ama-enzyme, i-DNA, i-RNA, izakhi zokulandelela, njll.)
- Nanonutrients (selenium, vanadium, chromium, germanium, njll.).
Uma ufuna ukwakha i-muscle mass, kunconywa ukuthi udle okungenani izikhathi ezingu-5 ngosuku. Ngesikhathi sasemini, kungcono ukunikeza okuthandayo ukudla okuqukethe inani elikhulu lamaprotheni (inhlanzi nenyama, okungcono isifuba senkukhu). Ilayisi noma i-buckwheat ilungele ukudla okuqukethe ama-carbohydrate. Ngokudla kokugcina, isibonelo, i-cottage shizi noma okunye ukudla okunamaprotheni kufanelekile.
Kubalulekile ukwenza isiqiniseko sokuthi umzimba uthola amaprotheni, amafutha, nama-carbohydrate ngesilinganiso esifanele. Ngokwesibonelo, ukuntuleka kwama-carbohydrate kungaba yingozi emzimbeni. Phela aqukethe lokho okuthiwa amandla elanga.
La mandla abalulekile ekuqeqesheni okujulile. Uma kukhona ukuntuleka kwama-carbohydrates, kungenzeka ukuthi umzimba uqale ukusebenzisa izicubu zawo zemisipha, okuzonciphisa yonke imizamo yakho yokwakha imisipha ibe yize.
Njengoba kushiwo ngenhla, amaprotheni nakanjani awukudla okubaluleke kakhulu, ikakhulukazi ngesikhathi sokwakhiwa kwemisipha esebenzayo. Imithombo eyinhloko yamaprotheni ngalesi sikhathi kufanele kube inkukhu, izinhlanzi zezinhlobonhlobo ezihlukahlukene, inyama yenkomo, imifino, kanye nemikhiqizo yobisi. “Kungcono ukukhetha ubisi oluncibilikisiwe noma ngamaphesenti aphansi kakhulu amafutha.
Yiqiniso, ngaphezu kwama-carbohydrate namaprotheni, amafutha nawo abalulekile. Ziyadingeka, okokuqala, ukuze kukhiqizwe i-hormone ebalulekile njenge-testosterone. Kubalulekile ukunamathela esimeni esijwayelekile lapho udla amafutha. Okujwayelekile kuvame ukuba ngu-15% wengqikithi yamakholori owadla nsuku zonke. Zama ukunikeza okuthandayo kumafutha emifino.
Kodwa kungcono ukunciphisa imikhiqizo yezilwane.
Zama ukudla ama-carbohydrate ngaphambi kokuqeqeshwa. Kuyaqapheleka ukuthi ama-carbohydrate ayaziwa ukuthi ahlukaniswe abe ngokushesha futhi kancane.
Uhlobo lokuqala, isibonelo, luhlanganisa amaswidi: amaqebelengwane, ama-jam, amakhukhi, amakhekhe, njalonjalo. Uhlobo lwesibili luhlanganisa amazambane, irayisi, i-oatmeal, nokunye okusanhlamvu. Ngaphambi kokuqeqeshwa, udinga ukudla ama-carbohydrate ahamba kancane. Phela, ukuhlinzekwa kwama-carbohydrate asheshayo kuzoqedwa ngokushesha okukhulu, futhi umzimba wakho uzomane usebenzise i-glycogen. Ngemva kokuzivocavoca okunjalo, imisipha yakho izozizwa ikhathele kakhulu. Ama-carbohydrate ahamba kancane, ngakolunye uhlangothi, azokusiza. Bazonikeza igazi kancane kancane nge-glucose, okungenye yezimo eziyinhloko zokwakha imisipha.
Amanzi abalulekile njalo. Futhi ngisho nangokwengeziwe ngesikhathi sokuzivocavoca okukhulu kokwakha imisipha. Umzimba womuntu unamanzi angama-75-80%, futhi ngaphandle kokugcwaliswa okufika ngesikhathi kwezinqolobane zamanzi, ukukhula kwemisipha cishe akunakwenzeka. Phela, ukuphelelwa amanzi emzimbeni kungaholela ekubhujisweni kwezicubu zemisipha. Ngakho khumbula, amanzi umsizi wakho.
Sithemba ukuthi amathiphu okunomsoco angenhla wokwakha imisipha azokusiza ukufeza imiphumela oyifunayo.
