Umbuzo oqhelekileyo we Kufuneka nditye ntoni phambi kokuba ndisebenze? itshintshele kwi Ngaba kufuneka nditye phambi kokuba ndisebenze?
Uqeqesho lokuzila ukutya, ukuzila ukutya okwethutyana, kunye ne-ketosis zithatha indawo yezakheko ezidumileyo zangaphambi kokuzilolonga kunye nemivalo.
Kwaye nangona isenokuvakala ngathi yi-buzzword kwishishini lokuzilolonga, uqeqesho olukhawulezayo lunenkxaso yesayensi enyanzelisayo.
Nokuba iinjongo zakho kukulahlekelwa ngamafutha, ukwakha izihlunu, okanye ukwakha unyamezelo, ukuzilolonga ngokukhawuleza kunokuba likhonkco elilahlekileyo olikhangelayo.
Isiqulatho
Yintoni uqeqesho lokuzila ukutya?
Uqeqesho lokuzila ukutya luyiyo kanye into evakala ngayo: ukwenza umthambo kwisisu esingenalutho. Oko ngokuqhelekileyo kuthetha ukuqeqeshwa emva kokungatyi iiyure ezininzi okanye ukuzivocavoca ekuseni xa isidlo sakho sokugqibela sasisidlo sasebusuku.
Ngoko ke kunokulungelwa njani ukwenza umthambo ungatyanga? Ngaba umzimba wakho uya kuqalisa ukuphula izihlunu ukuze uvelise amandla angakumbi?
Kuthekani ngabantu abanokungalingani kwehomoni okanye iingxaki zeadrenal?
Siza kugubungela yonke loo nto kule posi. Kodwa kuqala, wazi njani ukuba uzilile okanye ulambile?
Ukuzila ukutya ngokuchasene nokuziva ulambile: yintoni umahluko?
Kholwa okanye ungakholwa, ukuba kwimeko yokuzila ukutya akunanto yakwenza noko kwenzekayo esiswini sakho. Ngokwenene inento yokwenza noko kwenzekayo egazini lakho. Okanye ngakumbi ngakumbi, kwenzeka ntoni ngeswekile yegazi kunye ne-insulin.
Kubalulekile ukuqonda ukuba ukweqa ukutya, ukuziva ulambile okanye unesisu "vacío”Isenokunxulunyaniswa nemeko yokuzila ukutya, kodwa ayithethi ukuba ukwimeko yokwenyani yokuzila ukutya.
Ungatya ukutya okuneprotheyini ephantsi, okunamafutha aphantsi kwaye uzive ulambile kwakhona kwiiyure ezimbalwa, kodwa umzimba wakho usasebenza ukugalela eso sidlo. Ukwimeko yokwenyani yokuzila ukutya xa umzimba wakho ugqibezele inkqubo yokuqhekeka, ukufunxa, kunye nokudibanisa izondlo kwisidlo sakho sokugqibela.
Ndingazi njani ukuba ndizilile?
Ngoko wazi njani ukuba uzilile? Xa usetyisa ukutya okanye umzimba wakho ufunxa kwaye ufunxa izondlo, ukwimo yezondlo. Ewe, nokuba ulambile.
Ubukho bepetroli, mhlawumbi kwindlela ye-glucose kwi-carbohydrates okanye i-fatty acids kunye ne-ketones esuka kwi-ketogenic diet, egazini ivuselela i-insulin.
I-insulin yihomoni enceda ukuthutha loo mafutha ukusuka egazini ukuya kwiiseli, apho ingasetyenziselwa amandla, igcinwe ukusetyenziswa kamva, okanye ikhutshwe.
Ngokuxhomekeke kubungakanani besidlo sakho sokugqibela, yonke inkqubo yokugaya inokuthatha phakathi kwe-3 kunye ne-6 iiyure.
Nje ukuba le nkqubo igqitywe, amanqanaba e-insulin ayancipha kwaye umzimba wakho utshintsha ekusebenziseni iswekile yegazi okanye i-acids enamafutha njengowona mthombo uphambili wepetroli ekusebenziseni amandla agciniweyo njengamafutha.
Kungeli xesha, xa isisu sakho singenanto y ucofa kwezo vimba wamandla, ukwimo yokuzila ukutya.
I-4 izibonelelo eziphambili zoqeqesho lokuzila ukutya
Ngoku uyazi ukuba yintoni imeko yokuzila kunye nendlela yokungena kuyo, makhe sithethe ngezinye zeenzuzo zokwenza umthambo ngelixa uzila ukutya.
# 1: ukutshisa amanqatha ngaphezulu
Injongo ephambili yoqeqesho lokuzila ukutya kukukwazi ukusebenzisa amandla agcinwe kwizicubu, ezaziwa ngokuba ngamafutha omzimba agciniweyo.
Xa kungekho glucose egazini lakho, umzimba wakho awunakukhetha ngaphandle kokungena kwiivenkile zakho zamafutha kwaye ukhulule amanqatha ukuba uwasebenzisele amafutha.
Izifundo ngoqeqesho lokuzila ukutya bonisa ukuba awuyi kutshisa amanqatha amaninzi ngexesha loqeqesho lokuzila ukutya, kodwa uya kwandisa umthamo wamafutha okhutshwa kwiiseli zakho.
Oko kuthetha ukuba umzimba wakho wenza umzamo wokufanisa iimfuno zakho zamandla kunye namafutha, kunokuba uye ngokuthe ngqo kwimisipha. Njengoko kuchaziwe kwezi zifundo zi-3 zenzululwazi: isifundo 1, isifundo 2 y isifundo 3.
Inqaku elibalulekileyo: Uphando lubonisa ukuba uhlobo lwamafutha olutshisa ngokukhawuleza luyi-intramuscular triglycerides okanye i-IMTG.. Oko kuthetha ukuba utshisa amanqatha agcinwe kwizicubu zakho zesihlunu, akunyanzelekanga ukuba utyebe ngakumbi esinqeni sakho.
Kuthetha ukuthini oku ngokulahleka kwamafutha ngokubanzi? Ayicacanga ngokupheleleyo.
Kodwa kukho isicwangciso sokuzila ukutya okungayi kuphucula ukutshisa amanqatha kuphela, kodwa nokukhusela izihlunu zakho - ungasebenzisa uqeqesho lokuzila ukungena kwi-ketosis ngokukhawuleza.
# 2: ngena kwi-ketosis ngokukhawuleza
Uqeqesho lokuzila ukutya yindlela esebenzayo yokuphelisa i-muscle glycogen store, eyiyo isitshixo sokungena kwi-ketosis.
Xa i-insulin isenza umsebenzi wayo wokuhambisa iswekile egazini iye kwiiseli, igcina loo glucose njenge glycogen kwizihlunu. Unokucinga nge-glycogen yakho njengesiqhamo esivuthiweyo sokugcina amandla omzimba wakho.
Kulula ukwahlukana kwaye kunokungena kwigazi ngamanyathelo ambalwa kunamafutha okanye iprotheni. Yiyo loo nto umzimba wakho uthanda ukukhangela iivenkile ze-glycogen ukuze ufumane amandla ngaphambi kokufudukela kwiivenkile zamafutha.
Zombini ukuzila kunye noqeqesho kudla i-glycogen emzimbeni wakho, ikhawulezisa inkqubo yokutshintshela kumafutha atshisayo kwifutha.
# 3: Ubuninzi be-VO2 bunyukile
Xa usenza umthambo we-cardio okanye i-aerobic, unyamezelo lwakho lulungile kuphela njengokwazi komzimba wakho ukuhambisa ioksijini kwiiseli zakho.
Ukuzila ukutya kwe-cardiovascular exercise kunokunceda ukwandisa le nkqubo yokubonelela nge-oxygen, elinganiswa ngento ebizwa ngokuba yi-VO2 Max.
I-VO2 Max yakho yeyona nto iphezulu yeoksijini esetyenziswa ngumzimba wakho ngexesha lokuzilolonga xa usebenza nzima.
Oku kuthetha ukuba xa usonyusa i-VO2 Max yakho, ukukwazi kwakho ukufunxa ioksijini kwaye uyihambise kwizihlunu zakho kuyanda ukuze usebenze ngakumbi ngexesha lokuzilolonga kwe-aerobic.
Ezi ziindaba ezimnandi kwiimbaleki zonyamezelo okanye abo basebenza nzima ngeempelaveki. Mhlawumbi ukutya zonke ezo bha zeprotheyini ngaphambi kogqatso ayisiyiyo eyona ndlela yokunyusa ukusebenza.
# 4: ukwanda kwehomoni yokukhula komntu
IHGH, ekhutshwa lidlala lepituitary, ikhuthaza ukukhula kwezihlunu, kwanokukhula kwamathambo necartilage. Oku kuthetha ukuba izihlunu ezinkulu nezinamandla kunye nokukhuselwa ngokuchasene nokuguga kwemisipha kunye nokuwohloka kwamathambo.
I-HGH idla ngokunyuka ngexesha lokufikisa kunye nokufikisa, iyancipha ngokuthe ngcembe njengoko ukhula.
Ukwandisa i-HGH yakho ayisiyonzuzo kuphela kuqeqesho lwakho kunye nokubuyisela emva kokusebenza, kodwa ikwangundoqo kwimpilo yamalungu kunye nobomi obude.
Imiqobo enokwenzeka yoqeqesho lokuzila ukutya
Ngokuqinisekileyo ngoku ubona uqeqesho lokuzila ukutya ngamehlo ahlukeneyo. Kodwa ngaphambi kokuba uqalise ukutsiba izidlo phambi kokuba wenze umthambo onzima, kukho izinto ezimbalwa onokuthi uziqonde.
Ukungakwazi ukuqeqesha kanzima
Ukuba uqhele ukutya phambi kweeseshoni zakho zoqeqesho, ke umzimba wakho usetyenziselwa ukuhamba rhoqo kwepetroli ngexesha lokuzilolonga.
Xa uqala ukuqeqesha kwisisu esingenalutho, unokuqaphela a amandla ehla ngokukhawuleza kunokuba utyile isidlo ngaphambi koqeqesho.
Oku kwenzeka ngenxa yokuba i-glucose efumaneka lula ayisekho egazini ilindele ukutshiswa.
Abanye abagijimi babiza le nto "ibhonki," eyenzeka xa izitolo ze-glycogen ziphelile kwaye ukuhamba ngokuqhubekayo kwepetroli kwiiseli ze-muscle kuyeka.
Nokuba uqeqesho lokuzila ukutya lunyusa iVO2 Max yakho, ioksijini yinxalenye yefomula kuphela; usafuna amafutha okutshisa.
Ukuba uqhele ukuzilolonga ngokugqithisileyo okuhlala iiyure ezininzi, uqeqesho lokuzila ukutya lusenokungabi lolwakho.
Ukuqhekeka kwemisipha okunokwenzeka
Ngelixa uqeqesho lokuzila ukutya lubonisa umzimba wakho ukuba uqale ukophula iivenkile ezinamafutha, izihlunu zakho azikho ngokupheleleyo engozini. Ewe, kunokwenzeka ukuba umzimba wakho wophule izihlunu kwizihlunu xa ukhangela amafutha.
Indlela elula yokuthintela oku kukuzalisa iivenkile zakho zeprotheyini emva kokuzilolonga. Kwisifundo, Ukuphuka kwemisipha emva kokuzila ukutya kwe-cardiovascular training akuzange kuqale kude kube yiyure enesiqingatha emva koqeqesho.
Ukutya okuneprotheyini eninzi malunga neyure emva kokuzivocavoca kuya kuqinisekisa ukuba izihlunu zakho zinefuthe elifunekayo ukuze zigcinwe kwaye zihlaziye.
Kodwa ngelixa kunokubakho ukuphazamiseka kwemisipha ngexesha loqeqesho olukhawulezayo, oku akubonakali kunjalo ngokuzila ukutya ngokubanzi.
Ngokukodwa, ukuzila ukutya okuphakathi kubonisiwe ikhuthaza ukwehla kobunzima ngelixa ikhusela izihlunu ezibhityileyo.
Indlela yokwandisa inzuzo yoqeqesho lokuzila ukutya
I-HIIT ikhusela izihlunu kwaye itshisa amanqatha amaninzi
Ukuba ngenene ufuna ukufumana okuninzi kuqeqesho lokuzila ukutya, uqeqesho lwexeshana oluphezulu (HIIT) luyindlela yokuhamba.
Izifundo ezininzi ziye zaxela izibonelelo zoqeqesho lwe-HIIT hayi ukutshisa amanqatha kuphela ngexesha loqeqesho, kodwa kunye neziphumo zayo zokulondoloza izihlunu.
Ukuzilolonga kwe-HIIT kukwasebenza ngexesha elifanelekileyo. Ukuzilolonga okuqhelekileyo kuya kuhlala phakathi kwe-10 kunye nemizuzu engama-30, kunye nokutshiswa kwekhalori enkulu egcina imetabolism yakho isebenza iiyure.
Yazi imida yakho
Oku kuyinyaniso kwiimbaleki zokunyamezela njengoko kunjalo kuqeqesho lokumelana. Uya kuba namandla amancinci kunye namandla xa uziqeqesha kwisisu esingenalutho, ke qiniseka ukuba uphulaphule umzimba wakho kwaye uqinisekise ukuba ifomu lakho alihlupheki.
Kungcono kakhulu ukwenza umthambo omfutshane kwifomu elungileyo, kunokuba uzityhale ngaphaya kwemida yakho kwaye uvumele ifomu yakho ityibilike.
Njengoko umzimba wakho uqhela ukwenza umthambo kwisisu esingenalutho, kunokwenzeka ukuba ukwazi ukufikelela kwiivenkile zakho ezinamafutha ngokulula, kodwa ukwazi imida yakho kubalulekile ekuthinteleni ukwenzakala.
Thatha izongezo zenkxaso
Uqeqesho olukhawulezileyo aluyi kusebenza ngaphandle kokuba ulungile ... uzilile. Ke ngoko, ukushukuma kwangaphambili kokuzilolonga kunye nezongezelelo kufuneka zingabikho emfanekisweni.
Nangona kunjalo, kusekho izinto ezininzi onokuzenza ukuxhasa uqeqesho olukhawulezayo ukwandisa amandla, ukunyamezela, kunye nokubuyisela.
- iiketoni zangaphandle: Ii-ketones zangaphandle zinokuba kuphela kokwahlukileyo kwi “akukho zongezelelo phambi koqeqesho". Nokuba sele ukwi-ketosis okanye usebenzela kuyo, iiketoni zangaphandle zinokulonyusa uqeqesho lwakho kwaye zincede ukunqanda ukuhla kwamandla onokuthi ube nakho xa utshintshela kuqeqesho olukhawulezayo. Iiketoni zangaphandle ziya kunika umzimba wakho amandla okutshisa uqeqesho lwakho ngaphandle kokubangela impendulo ye-insulin.
- Iprotheyini ye-whey emva kokusebenza: I-Whey ngumthombo ogqwesileyo we-Branched Chain Amino Acids (BCAAs), eziyimfuneko ekwakheni imisipha kunye nokubuyisela ekusebenzeni. Uqeqesho lokuzila ukutya lunokubangela ukuphuka kwemisipha, ngoko ukuzalisa izihlunu nge-BCAAs yindlela efanelekileyo yokuphepha oku. I-Whey nayo yongezelela enamandla kunye nezibonelelo ezifana nempilo yesibindi, ukungakhuseleki, kunye nokunciphisa umzimba, ukubiza ezimbalwa. Qinisekisa ukuba uginya iprotein yakho yasemva kokuzilolonga kwiyure enye yokuzilolonga ukuze ulungise iziphumo zayo zokungaphumeleli ekulahlekeni kwezihlunu.
Ngubani ongafanele azame uqeqesho lokuzila ukutya?
Isiphelo soqeqesho lokuzila ukutya
Uqeqesho lokuzila ukutya luyindlela enhle yokuthatha umthambo wakho ukuya kwinqanaba elilandelayo.
Ngokunyuka kwe-HGH kunye neprotheni ethile emva koqeqesho, unokufumana zonke izibonelelo zoqeqesho lokuzila ngaphandle kobunzima.
Unexhala lokubetha udonga? Thatha nje ezimbalwa iiketoni zangaphandle ukuze uhlale womelele ngexesha lokuzilolonga.
Kwaye iindaba ezimnandi zezokuba ngokunyuka kwe-VO2 max, unyamezelo lwakho kufuneka luphucule ngokwalo ngokuhamba kwexesha. Kodwa ukuba ujonge ukufumana eyona bhangi yakho ininzi, qiniseka ukuba uzibandakanya kuqeqesho oluphezulu lwekhefu lokutshisa amanqatha kwaye ugcine izihlunu zikwincopho yayo. Ulonwabele uqeqesho!