Uma ufuna ukuhlala unempilo, uthuthukise ukusebenza kwakho, futhi uvimbele ukulimala, ukululama kokuqeqeshwa kuyingxenye ebalulekile yendlela yakho yokufaneleka iyonke.
Iningi lezinzuzo zokuzivocavoca, ezifana namandla angeziwe, i-muscle mass eyengeziwe, ne-toning, zenzeka ngezinsuku zokuphumula, hhayi ejimini.
Ukuqeqesha kanzima kodwa ukunganaki inqubo yokululama kuyiphutha elivamile elenziwa abaqalayo nabasubathi abathuthukile ngokufanayo. Izindlela zakho zokuphumula nokululama nazo zithinta inqubekelaphambili yakho nokusebenza futhi zingakuvumela ukuthi uzivocavoce ngempumelelo nangempumelelo.
Kulesi sihloko, uzofunda ukuthi ungenza kanjani ibhalansi efanele phakathi kokuzivocavoca kanye nesikhathi sokululama ukuze uthole imiphumela emihle, kanye namathiphu aphezulu okuthuthukisa ukululama kwakho.
Okuqukethwe
Kuyini ukuqeqeshwa ukululama?
Ingcindezi yokuqeqeshwa akwanele ukuthi ikwenze uqine noma uqine ngokwakho. Ukuqeqeshwa okujulile kuyisiqalo senqubo ethuthukisa ukusebenza kwakho ngokomzimba.
Ukuzivocavoca kuwuhlobo lokucindezeleka okulawulwayo. Lapho udalula umzimba wakho ekucindezelekeni, inqubo yokuzivumelanisa nebhayoloji iyenzeka. Njengoba ululama ekujima ngakunye, ukuqina kwakho kuba ngcono kancane.
Ososayensi nabaqeqeshi babiza le nqubo ngokuthi umjikelezo we-supercompensation, umjikelezo wokuzivumelanisa nengcindezi, noma umjikelezo wokuzivumelanisa nezimo-wokubuyisela.
Ukuqhubeka kwangempela kokusebenza kwakho kwenzeka ngesikhathi sokuphumula nokululama, lapho umzimba wakho ulungisa izicubu zakho zemisipha futhi uwulungiselela omunye umjikelezo wokuzivocavoca.
Kungani udinga ukululama ekusebenzeni kanzima
Ukululama ngemva kokuzivocavoca kubalulekile ukuze umzimba wakho wakhe amandla futhi ulungise umonakalo emisipha, imisipha kanye nemisipha. Uma uziqeqesha kanzima, zinkulu izidingo zakho zokululama.
Ngokuvamile, iqembu le-muscle lidinga cishe amahora angu-24 kuya kwangu-48 wokuphumula ukuze lilungise futhi liphinde lakhe ngemva kweseshini yokuqeqesha. Uma uhlelo lwakho lokuzivocavoca lubandakanya amazinga aphezulu evolumu noma ukuqina, kungase kuthathe isikhathi eside.
Kodwa ukululama kwakho kwemisipha akuyona ukuphela kwento ethintwa ukuqeqeshwa kwakho.
Ukuzivivinya umzimba nakho kuthinta isimiso sakho sezinzwa esimaphakathi, amahomoni, namasosha omzimba; Yingakho ukuvivinya umzimba ngokweqile okuhambisana nokululama okwanele kungaba yingozi empilweni yakho iyonke, hhayi nje ukusebenza kwakho.
Ingabe uziqeqesha ngokweqile?
Uma ungagxilile ekululameni, maningi amathuba okuthi uphumelele endleleni yokuqeqesha ngokweqile.
Ukuzivocavoca ngokweqile kubhekisela emiphumeleni engokwengqondo, engokomzimba, nengokomzwelo yokuzivocavoca ngokweqile ngaphandle kokuphumula nokululama ngokwanele.
Phakathi nokuziqeqesha ngokweqile, ivolumu yokuzivocavoca ngokweqile noma ukuqina okuhambisana nokungalulami ngokwanele kulimaza ukusebenza kwakho ngokuhamba kwesikhathi kunokukwenza uqine.
Nakhu okufanele ukubheke uma usola ukuthi uziqeqesha ngokweqile:
- Ukwehliswa kokusebenza.
- Ukujima kubonakala kunzima ngendlela engavamile.
- Ubuhlungu obudlulele.
- Ukungabi nesifiso sokudla.
- Ukukhathala
- izinkinga zemizwa
- Ukungalali kahle kwekhwalithi.
- Ukugula
- ukulimala.
Uma uziqeqesha ngokweqile, udinga ukubhekana nenkinga ukuze ufinyelele imigomo yakho yokufaneleka.
Ukuzivocavoca ngokweqile akubangelwa kuphela ukuvivinya umzimba okukhulu ngokweqile; kubangelwa ukuzivocavoca okukhulu futhi ukunganaki ukuqeqeshwa kokululama.
Izindlela Eziyisi-7 Ezisekelwe Isayensi Zokululama Ekusebenzeni Kwakho
Ukululama okufanele kuqala ngendlela ocabanga ngayo. Lapho uziqeqesha kakhulu, kufanele ugcizelele kakhulu ukululama ohambweni lwakho lokufaneleka.
Uma ngokwemvelo ukhuthele noma unokuthambekela kokufuna ukuphelela, khumbula ukuthi ekugcineni uzoba namandla, uqine, futhi ube nempilo engcono ngokugxila ekuphumuleni nakwezinye izindlela ezihlakaniphile zokululama.
#1: Phumula ngendlela efanele
Ngezinye izikhathi ukuphumula kuyinqubo engenzi lutho, kodwa ukuze ululame kahle, udinga ukuphumula ngendlela efanele. Isikhathi sokuphumula ekuqeqeshweni, amasu okulawula ingcindezi, nokulala okujulile okwanele kuyisibopho ukuze ululame ekuzilolongeni.
Esikhundleni sokujima nsuku zonke, hlela okungenani usuku olulodwa noma ezimbili zokuphumula okuphelele isonto ngalinye.
Ngezinye izikhathi ukuthatha ikhefu kuwukuphela kwendlela umzimba wakho ongalulama ngayo emsebenzini womzimba, ikakhulukazi uma uziqeqesha kanzima. Ngisho nabasubathi abasezingeni eliphezulu bayazuza ngesikhathi samahhala.
Uma uzizwa ukhathele noma ukhathele, kungase kudingeke iviki lokuphumula enkambweni yakho evamile ukuze uvumele umzimba wakho ukuba uhlele kabusha; izoqina, lokho kuqinisekisiwe.
#2: Khipha Ingcindezi
Ukucindezeleka okwedlulele empilweni yakho kungaba inkinga enkulu ekululameni kwakho. Zama ukunciphisa izingcindezi zokuphila uma uziqeqesha kanzima.
Ungasebenzisa futhi amasu okulawula ingcindezi njengokuphefumula okujulile, ukuzindla kwengqondo, kanye ne-yoga ukuze yehlisa amazinga akho e-cortisol futhi uthuthukise ukululama kwakho. Izinga eliphansi noma ubude besikhathi sokulala nakho kuwukucindezeleka okukhulu emzimbeni wakho. Abantu abaningi "bayakwazi” ngokulala amahora ayisithupha noma ngaphansi ebusuku, kodwa uma uzivocavoca njalo, hlose ukulala amahora angu-XNUMX kuya kwayi-XNUMX ubusuku ngabunye.
Ukuntuleka kokulala kusithinta kabi isimo sakho somzimba, kodwa ukulala, ukulala isikhathi eside kanye imikhuba emihle yokulala ingathuthukisa ukusebenza kwakho.
#3: Uhlelo Lokubuyisela Olusebenzayo
Ukululama okusebenzayo kuwumsebenzi womzimba ophansi kakhulu okusiza ukuthi ululame ekuqeqeshweni. Ungakwazi ukuhlela ukutakula okusebenzayo ngemva kwamaseshini akho okuqeqesha noma ngezinsuku zokuphumula.
Ungenza ukuhamba, i-yoga, ukuvivinya umzimba okulula, ukuziqeqeshela ukumelana kalula, ukunyakazisa umzimba, ukuginqa igwebu, noma ama-cooldown angemuva kokuzivocavoca njengokululama okusebenzayo.
Ukuze unciphise ubuhlungu futhi uthuthukise ukuqedwa kwemikhiqizo yokuzivocavoca, ufuna ukukhomba iqembu lemisipha elifanayo esigcine ukulisebenzisa.
Una inzuzo alulame asebenzayo ukuthi kwehlisa amazinga akho e-insulin futhi kukhuphule ukushiswa kwamafutha uma kuqhathaniswa nokuphumula kokungenzi lutho [ * ].
Kodwa khumbula ukuthi ukuvivinya umzimba okujulile akubalwa njengokululama okusebenzayo, futhi kusafanele uphumule usuku noma ezimbili isonto ngalinye ukuze ululame ngokugcwele ekusebenzeni kwakho.
#4: Qeqesha Ngobuhlakani, Hhayi Kanzima Kakhudlwana
Uma kukhulunywa ngokuqeqeshwa, idizayini yohlelo oluhlakaniphile ihlala iwina ngaphezu kokuqina. Ungakwazi ukuqeqesha ngobuhlakani ngokufaka izikhathi ukujima kwakho futhi download ngezikhathi ezithile.
I-Periodization yisu lokuhlela izindlela zakho zokuqeqesha, ivolumu, nokuqina ngokuhamba kwesikhathi ngendlela ehambisana nemigomo yakho yesikhathi eside.
Uma uhlela izinhlelo zakho zokuqeqesha ngezikhathi ezithile, uzogxila ekuthuthukiseni izimfanelo ezimbalwa zomzimba ngesikhathi, okuthuthukisa imiphumela yakho.
Uma kuqhathaniswa nokuphakamisa kanzima konke ukuvivinya umzimba, isonto ngalinye, izinyanga zilandelana, ukwenza ngezikhathi ezithile kukwenza uqine ngokuvumela umzimba wakho ukuthi ululame kangcono futhi ujwayelane neshejuli yakho yokuqeqeshwa.
ukuqeqeshwa periodization
Nakuba kunezinhlobo ezimbalwa ze-periodization (eyendabuko noma eqondile, i-block, conjugate, ne-wave), zonke zihlanganisa ukuhlela amaviki amane kuya kwayi-16 kusengaphambili, kanye nokwandisa kancane kancane ivolumu noma ukuqina ukuze ube nempilo engcono.
Isibonelo, uma ufuna ukuba ngcono kuma-squats akho, ungasebenzisa i-wave periodization amasonto ayisishiyagalombili noma ngaphezulu ngosuku oluphansi lomzimba:
- Isonto 1: Zifudumeze, bese wenza amasethi angu-3 wezikwethi ezingu-8 (isisindo esimaphakathi).
- Isonto lesi-2: Zifudumeze, bese wenza amasethi ama-3 wama-squats angu-5 (isisindo esinzima).
- Isonto lesi-3: Zifudumeze, bese wenza amasethi ama-5 ama-squats angu-3 (isisindo esingaphezulu nakakhulu).
- Isonto lesi-4: Zifudumeze, bese wenza amasethi ama-3 wama-squats angu-10-15 (ukhiphe ngesisindo esilula).
Inyanga yesibili yokuqeqeshwa kwe-squat izofana nohlelo lwenyanga yokuqala, enenani elifanayo lamasethi nama-reps, kodwa ngesisindo esengeziwe ngezinsuku "ezimaphakathi," "ezisindayo," futhi "zinzima nakakhulu".
Kungakhathaliseki ukuthi usebenzisa i-periodization noma cha, ukulanda kungakusiza ugweme ukuziqeqesha ngokweqile. Ukuthulula kuyinkathi ehleliwe, ngokuvamile isonto, lapho umfutho, umthamo, noma kokubili kuncipha.
Uma uphakamisa izinsimbi, ungenza inombolo efanayo yokuphindaphinda ngesisindo esincishisiwe, usike ama-reps ngesigamu bese ubamba isisindo esifanayo, noma kokubili.
Ngemisebenzi yokubekezela, unganciphisa ibanga lakho, wehlise ijubane lakho, noma ukhethe inhlanganisela.
Bandakanya iviki lokuguquguquka kanye njalo emavikini angu-4-12 futhi uzobona ukusebenza kwakho kwenyusa njengoba ukutakula kwakho kuba ngcono.
#5: Lalela umzimba wakho
Ukulalela umzimba wakho kubalulekile ukuze ululame ekuzivocavoca futhi uthuthukise isimo sakho somzimba. Uma unaka, umzimba wakho uzokutshela cishe konke okudingeka ukwazi mayelana nokulinganisela okufanele phakathi komsebenzi nokuphumula.
Uma uzizwa ukhathele, ubuhlungu, noma uqaphela ukuthi ukujima kwakho kubonakala kunzima kakhulu, sekuyisikhathi sokubeka phambili ukululama kwakho, noma ukuthatha izinsuku ezimbalwa noma isonto lonke.
Ngakolunye uhlangothi, uma uzizwa unamandla, unamandla, futhi ushukumiseleka ukuqeqesha, umzimba wakho ukunika ukukhanya okuluhlaza ukuze ukwandise umfutho.
Zinike isikhathi sokulalela isigqi somzimba wakho futhi kuzokuvuza ngemiphumela engcono kakhulu.
#6: Engeza ukwelula
Ukwelula kungakusiza uphumule, kunciphise ubuhlungu bakho, futhi kusheshise ukululama kwakho ngemva kokujima.
I-Low-intensity static stretching (lokho abantu abaningi abakucabangayo lapho becabanga ukwelula) ngemva kokuzivocavoca kwandisa umsebenzi wesimiso sakho sezinzwa se-parasympathetic, ikusiza ukuthi ufinyelele esimweni sokuphumula.
Ungakwazi futhi ukunciphisa ubuhlungu bemisipha futhi unciphise ukuvuvukala emisipha ngemva kokuzivocavoca.
Nokho, ukwelula okumile kunciphisa ukusebenza kwakho kokuqhuma, ngakho-ke ungayisebenzisi ngaphambi kokuzivocavoca njengokugijima noma ukuqeqeshwa kwamandla.
I-Dynamic stretching, enye indlela yokwelula ehlanganisa amalunga anyakazayo anyakazayo ngebanga lokunyakaza, inikeza izinzuzo ezifana nokwelula okumile ngaphandle kokuthikameze kabi ukusebenza kwakho.
Yenza ama-dynamic stretch ngaphambi noma ngemva kokujima kwakho ukusiza ukuvimbela ukulimala, ukuthuthukisa ukusebenza, nokusheshisa ukululama kwakho.
#7: Cabangela ukubhucungwa umzimba njengenketho
Ukubhucungwa kuyindlela enhle yokwelapha ubuhlungu bemisipha, ukunciphisa ukuvuvukala, nokwandisa ukululama kwakho. Ziningi izifundo ezisekela lokhu. Nazi ezi-4 zazo: isifundo 1, isifundo 2, isifundo 3, isifundo 4.
Ukuze uthole imiphumela ehamba phambili, vakashela i-massage therapist esebenza nabasubathi futhi enikeza amamasaji ezemidlalo. Ungabelana nezindlela zakho zokuqeqesha kanye nemigomo nabo futhi ucele indlela yomuntu ngamunye.
Izindaba ezinhle uma ungafuni ukuchitha amamassage masonto onke: Ucwaningo lukhombisa ukuthi uhlobo lokuzibhucunga olubizwa ngokuthi Ukukhululwa kwe-myofascial (SMR) kungase kusebenze kakhulu kunokwelula okumile, ukwelula okuguquguqukayo y massage ezemidlalo ukuthuthukisa ukuhamba kwakho. khulula ubuhlungu bemisipha futhi usheshise ukululama kwakho.
Ungasebenzisa i-SMR ngaphambi noma ngemva kokuzivocavoca, noma ngezinsuku zokuphumula. I-SMR ikuvumela ukuthi ugxile emisipha ebuhlungu futhi “khulula” ukungezwani ngejubane lakho.
Ngenxa yemiphumela emihle yezincwadi ezibuyekezwe ngontanga, ungakhetha ezinhlobonhlobo zamathuluzi namadivayisi adizayinelwe i-SMR. Uma ungakayizami i-SMR okwamanje, i-foam roller engabizi kanye nebhola lethenisi noma ibhola le-lacrosse kuyindlela enhle yokuqala.
Khumbula: Akudingeki ukhawule isitayela esisodwa sokuzelula noma sokubhucunga - ukuhlola, hlanganisa futhi ufanise ukuze ufunde ukuthi yini esebenza kangcono kakhulu emzimbeni wakho.
Ukwesekwa kokudla okunomsoco wokuvuselela ukuqeqeshwa
Ukudla kuyizinto ezingavuthiwe ezidingwa umzimba wakho ukuze uphethise ukusebenza kanye nokulungisa ngemva kokujima. Kanye nokuphumula nokuphumula, udinga ukudla okunomsoco ukuze ukwandise ukululama kwakho.
Umsoco wangaphambi kokujima
Ngezinsuku oziqeqeshayo, fanisa ukudla kwakho nevolumu nokuqina kokuzivocavoca kwakho.
Uma ulandela ukudla kwe-ketogenic, kufanele udle amafutha amaningi ngezinsuku ozivocavoca ngazo. Landela ukudla okucebile kwe-ketogenic emafutheni anempilo ingakusiza ukuthi ululame ngokunciphisa ukuvuvukala futhi uvumele umzimba wakho ukuthi usebenzise amafutha ukuze uphethise.
Uma ungakabi namafutha kodwa uziqeqesha kakhulu, ungasebenzisa ama-ketones angaphandle ukuthuthukisa ukusebenza kwakho kanye nokululama ngaphandle kokushiya ukudla kwakho kwe-keto.
Ukuzila ukudla okungapheli kusebenza kahle ezinhlosweni ezifana nokuncipha kwesisindo, futhi kuhle ekusebenzeni kwe-aerobic okulula ukuya kokulinganisela, kodwa ukuziqeqesha ngenkathi uzilile akuwona umqondo omuhle uma uzama ukusunduza imikhawulo. Uma uphakamisa izinsimbi noma wenza umsebenzi omningi, kuhle ukuthi udle isidlo esisodwa noma ezimbili ngaphambi kokuqeqeshwa.
Umsoco wangemva kokuzivocavoca
Ukudla ngemva kokuqeqeshwa kuvumela umzimba wakho ukuba ululame ngenkathi uphumule. Kodwa lokho okudlayo kubaluleke ngempela.
Qiniseka ukuthi udla amaprotheni anele ngezinsuku zokuqeqesha. Ama-amino acid kumaprotheni ayadingeka ukuze umzimba wakho wakhe imisipha futhi ulungise umonakalo odalwe ukuzivocavoca.
Ucwaningo lukhombisa ukuthi ukudla amagremu ayi-1,6 kuye kwangama-2 wamaprotheni ngekhilogremu ngayinye yesisindo somzimba (amagremu ayi-120 kuye kwayi-150 amaprotheni kumuntu ongu-70 kg) ngosuku. ingathuthukisa amandla akho, yandise ukusebenza kwakho futhi ithuthukise ukululama kwakho.
Yidla ukudla okukhulu, okucebile ngamaprotheni ihora elilodwa kuya kwamabili ngemva kokuqeda ukujima kwakho, ikakhulukazi uma uphakamisa izinsimbi. Ukubeka isikhathi sokudla kwakho amaprotheni ngale ndlela kuthuthukisa ukwakheka kwamaprotheni emisipha futhi kusheshise ukululama kwakho njengoba lezi zifundo ezi-3 zibonisa: isifundo 1, isifundo 2 y isifundo 3.
Ungaphinda ube nesiphuzo esiphansi se-carb protein uma usohambeni noma ufuna ukukhulisa amaprotheni akho ngemuva kokuzivocavoca.
IZITHASISELO
Ungasebenzisa izithasiselo zokudla okunomsoco ukwandisa inqubo yokulungisa, ukunciphisa ukuvuvukala nobuhlungu, futhi uthuthukise ukusebenza kwakho.
Izithako ezingcono kakhulu zokuphulukisa yilezi:
- Izithako ze-amino acid (njenge-whey protein kanye nama-amino acid athile).
- Izithako ze-phytonutrient ezisekelwe esitshalweni ezilwa nokuvuvukala.
- Ama-Adaptogens nezinye izithasiselo ezehlisa i-cortisol emzimbeni wakho.
Ama-amino acid
Ama-amino acid angathuthukisa ukululama kwemisipha nokusebenza komzimba wokuzivikela ngesikhathi nangemva kokuzivocavoca. Ukuqeqeshwa kanzima kuqeda i-glutamine, i-amino acid ebalulekile ngokwemibandela.
Ukwengezwa cishe kwe-0.28 amagremu we-glutamine ngekhilogremu ngayinye isisindo somzimba (amagremu angu-19.5 kumuntu ongu-70 kg) ngemva kokuqeqeshwa ukunciphisa ukuvuvukala nobuhlungu kanye nokululama ngokushesha.
Thatha i-branched chain amino acid (BCAAs) ngaphambi kokuqeqeshwa futhi ingathuthukisa ukululama kwakho futhi inciphise ubuhlungu bemisipha. Hlela ukuthatha cishe amagremu angu-0.08 we-BCAA ngekhilogremu ngayinye yesisindo somzimba (amagremu angu-6 we-BCAAs kumuntu ongu-70kg) ngaphambi kokuqeqeshwa.
Amakhambi e-anti-inflammatory
I-ginger powder eyomile ingase ibe nemiphumela yokulwa nokuvuvukala emzimbeni wakho, inciphise ubuhlungu futhi ithuthukise ukutakula kwakho ngemva kokuzivocavoca njengoba kubonakala kulezi zifundo ze-3: isifundo 1, isifundo 2, isifundo 3. Ukuze usebenzise i-ginger eqeda ukuvuvukala, dla amagremu angu-2 kuya kwangu-4 ejinja eyomisiwe, eyimpuphu nsuku zonke.
Yengeza ngamagremu ama-3 ngosuku I-sinamoni powder eyomile inomphumela ofanayo wokuthatha i-ginger.
amakhambi adaptogenic
Herbal adaptogen supplements ezifana i-rhodiola rosea, ashwagandha, i-ginkgo biloba kanye ne-echinacea kungase kwandise ukubekezelelana kokucindezeleka kokuzivocavoca futhi kunciphise ukulimala kwemisipha nokukhathala ngemva kokuzivocavoca okukhulu.
I-Phosphatidylserine, isengezo se-phospholipid, yehlisa amazinga e-cortisol, ithuthukise impendulo yakho yokucindezeleka, futhi ithuthukise ukusebenza kwakho nokululama ngesikhathi nangemva kokuzivocavoca okukhulu. Ukuze uthole imiphumela engcono kakhulu, thatha ama-milligrams angu-600-800 we-phosphatidylserine ngosuku ngemithamo ehlukanisiwe.
Ingabe ukudla kwe-Keto kuyasiza ekululameni kwangemva kokujima nokuba buhlungu?
Okunye ukubambezeleka kwe-muscle soreness (DOMS) kuvamile, kodwa ngokuvamile kuhamba ngosuku noma ezimbili.
Uma uzwa ubuhlungu obuningi ngemva kokuzivocavoca, kungenzeka ukuthi umzimba wakho ukuthumelela umlayezo. Ubuhlungu obungemva kokujima bungenzeka ngenxa yokuqala uhlelo olusha lokuqeqesha, ivolumu yokuqeqesha eyeqile noma ukuqina, ukululama okwanele, noma amaprotheni noma amakholori anganele.
Ukudla kwe-keto akunakwenzeka ukuthi kubambezele ukululama kwakho noma kubhebhethekise ubuhlungu bakho, ngaphandle kokukodwa: uma umusha ku-keto, kungenzeka ukuthi awukakajwayelaniswa namafutha okwamanje, ngakho-ke cabanga ukunciphisa okwesikhashana ukuqina kwakho kokuqeqeshwa ngenkathi ushintshela ku-keto.
I-exogenous ketone supplement ingakusiza futhi ukuthi ululame njengoba ujwayela ukuba yi-keto.
Ungakwazi yini ukwenza ukudla kwe-ketogenic sebenza ngokudla ukuqeqeshwa amaprotheni amaningi namafutha ngezinsuku ozivocavoca ngazo. Inzuzo ukuthi i-keto izokusiza ukuthi ululame, unciphise ukuvuvukala, futhi uvumele umzimba wakho ukuba ushise amafutha amaningi.
Ucwaningo lubonisa ukuthi ukudla kwe-keto kunezinhlobonhlobo zezinzuzo ekusebenzeni, ukukhathala, nezinye izici zokuzivocavoca. Imiphumela yokudla kwe-ketogenic iyahlukahluka kuye ngokuthi ubamba iqhaza yini emisebenzini yokuqhuma noma yamandla, imidlalo yokubekezela, noma imidlalo yeqembu.
Uma wenza imisebenzi ye-anaerobic efana nokugijima noma ukuqeqeshwa kwamandla, ungakwenza thola ukwehla kwesikhashana ekusebenzeni lapho uqala ukudla kwakho kwe-ketogenic. Kodwa-ke, ukuvimbela ama-carbohydrate akubonakali kunomthelela ebuhlungu, ngakho-ke uma uzwa ubuhlungu, asikho isizathu esihle sokudla ukudla okunama-carbohydrate.
Ukudla ukudla okuphansi kwe-carb ketogenic kunciphisa ukuvuvukala emisipha ngemva kokuqeqeshwa ukumelana nokuqhathaniswa nokudla okunama-carbohydrate amaningi. Lezo yizindaba ezinhle zokululama kwakho, ukusebenza, nempilo yesikhathi eside.
Enye indlela yokudla ketogenic i-carb ephansi kakhulu ingasiza imisipha yakho ilulame womonakalo ngokwandisa amazinga e-hormone yokukhula.
Ama-ketones (akhiqizwe ngesikhathi se-ketosis) kanye nezithako ze-ketone zisiza ukunciphisa amazinga ammonia, umphumela wokusebenza komzimba, egazini nasemisipha. I-Amonia ihlotshaniswa nobuhlungu bemisipha nokukhathala, ngakho ukuyinciphisa kuzuzisa ukululama kwakho nokusebenza kwakho.
Ama-ketone angaphandle nawo ahlinzeka umzimba wakho ngomunye umthombo wamafutha okuyi-keto diet friendly. Yehlisa ukuwohloka kwamaprotheni emisipha futhi uthuthukise ezinye izimpawu zokululama, ikakhulukazi uma uziqeqesha kanzima.
Kwabasubathi kwezemidlalo lapho ukushayisana kungase kwenzeke, ukudla kwe-ketogenic kungasiza ekunciphiseni imiphumela emibi yokulimala kobuchopho okubuhlungu (TBIs), okubizwa nangokuthi izingxabano.
I-Keto ayithinti ukusebenza kokuzivocavoca kwe-aerobic. Ubufakazi emagundeni nakubantu buphakamisa lokho Ukudla okune-ketogenic kungaba vimbela ukukhathala futhi ukhuthaze ukululama emidlalweni yokukhuthazela.
Esifundweni sabasubathi bokubekezela, ukudla kwe-ketogenic kwamasonto ayishumi kwabavumela ukuba balahle amafutha angafuneki, basheshise ukutakula kwabo, futhi bathuthukise izinga lesikhumba kanye nomuzwa wenhlalakahle.
Umugqa Ongezansi: Ukululama Ekuzilolongeni Ukuze Usebenze Kangcono
Uma ufuna ngempela umsebenzi wakho onzima ukhokhe, yisikhathi sokubeka phambili ukutakula.
Nakuba ukuqeqeshwa kanzima nsuku zonke kungase kubonakale kuwumqondo omuhle kumagundane okuzivocavoca, abasubathi abasezingeni eliphezulu bayazi ukuthi ukutakula yisikhathi lapho intuthuko yenzeka ngempela.
Ukuthatha isikhathi esanele, ukunciphisa ingcindezi, nokulalela umzimba wakho yizona zakhi ezibalulekile zokululama, kodwa ukwelula nokubhucunga kungakunikeza umfutho onenzuzo kakhulu.
Uma kuziwa ekudleni kwakho, umsoco wangaphambi nangemuva kokuzivocavoca kubalulekile ukuze uvumele umzimba wakho ukuba uzilungise, okuzokwenza ngcono ukululama kwakho nokusebenza kwakho konke. Izithasiselo nazo zingadlala indima, kodwa azithathi indawo yendlela eqinile yokudla.
Njengoba ubhalansisa umsebenzi wakho nezikhathi zokutakula ezifanele nezinye izinyathelo, uzothatha umsebenzi wakho womzimba ukuyise kuleveli entsha yokusebenza kahle.