Umbuzo ojwayelekile wokuthi Yini okufanele ngidle ngaphambi kokuzivocavoca? ushintshele ku kufanele ngidle ngaphambi kokuzivocavoca?
Ukuqeqeshwa okuzila ukudla, ukuzila ukudla ngezikhathi ezithile, kanye ne-ketosis kungena esikhundleni sokuzamazama kwangaphambi kokujima nemigoqo okwaduma kudala.
Futhi nakuba kungase kuzwakale njengegama elivamile embonini yokufaneleka, ukuqeqeshwa okusheshayo kunokusekelwa kwesayensi okuphoqelelayo.
Ukuthi izinhloso zakho wukulahlekelwa amafutha, ukwakha izicubu zomzimba, noma ukukhulisa ukubekezela, ukuzilolonga ngokushesha kungaba isixhumanisi esishodayo.
Okuqukethwe
Kuyini ukuzila ukudla?
Ukuzilolonga okuzila ukudla kufana ncamashi nalokho okuzwakalayo: ukuvivinya umzimba esiswini esingenalutho. Lokho ngokuvamile kusho ukuzilolonga ngemva kokungadli amahora ambalwa noma ukusebenza ekuseni lapho ukudla kwakho kokugcina kuyisidlo sakusihlwa ngayizolo.
Ngakho-ke ukuzivocavoca ungadlile kungaba kuhle kanjani kuwe? Ingabe umzimba wakho uzoqala ukwephula imisipha ukuze ukhiqize amandla engeziwe?
Kuthiwani ngabantu abanokungalingani kwe-hormonal noma izinkinga ze-adrenal?
Konke lokho sizokuchaza kulokhu okuthunyelwe. Kodwa okokuqala, wazi kanjani ukuthi uzilile noma ulambile?
Isimo sokuzila ukudla ngokumelene nokuzizwa ulambile: yini umehluko?
Ungakholwa, ukuba sesimweni sokuzila ukudla akuhlangene nokwenzeka esiswini sakho. Kuhlobene ngempela nalokho okwenzeka egazini lakho. Noma ikakhulukazi, kwenzekani ngoshukela wegazi ne-insulin.
Kubalulekile ukuqonda ukuthi ukweqa ukudla, ukuzizwa ulambile, noma ukuphatheka kabi esiswini”vacío” ingase ihlotshaniswe nesimo sokuzila ukudla, kodwa akusho ngempela ukuthi usesimweni sangempela sokuzila.
Ungadla ukudla okunamaprotheni amancane, okunamafutha amancane futhi uzizwe ulambile futhi emahoreni ambalwa, kodwa umzimba wakho usasebenza ukuze ugaye ukudla. Usesimweni sokuzila ukudla kwangempela lapho umzimba wakho usuqedile inqubo yokubhidliza, ukumunca, nokudonsa imisoco ekudleni kwakho kokugcina.
Ngingazi kanjani uma ngizila ukudla?
Wazi kanjani-ke uma uzilile? Lapho ugaya ukudla noma umzimba wakho udonsa futhi uhlanganise imisoco, usesimweni sokudla. Yebo, noma ulambile.
Ukuba khona kukaphethiloli, okungaba ngesimo se-glucose kuma-carbohydrate noma ama-fatty acids nama-ketones avela ekudleni kwe-ketogenic, egazini kuvuselela i-insulin.
I-insulin iyi-hormone esiza ukuthutha lawo mafutha asuka egazini awayise emangqamuzaneni, lapho angasetshenziselwa khona amandla, agcinwe ukuze asetshenziswe kamuva, noma akhishwe.
Ngokuya ngosayizi wesidlo sakho sokugcina, yonke inqubo yokugaya ingathatha phakathi kwamahora ama-3 nama-6.
Uma le nqubo isiqediwe, amazinga e-insulin ayehla futhi umzimba wakho usuka ekusebenziseni ushukela osegazini noma ama-fatty acids njengomthombo wakho oyinhloko kaphethiloli uye ekusebenziseni amandla agciniwe ukwenza uphethiloli.
Kungalesi sikhathi, lapho isisu sakho singenalutho y ungena kulezo zindawo zokugcina amandla, ukuthi usesimweni sokuzila ukudla.
Izinzuzo ezi-4 eziyinhloko zokuqeqeshwa okuzila ukudla
Manje njengoba usuyazi ukuthi siyini isimo sokuzila nokuthi ungangena kanjani kuso, ake sikhulume ngezinye zezinzuzo zokuzila ukudla.
#1: Ukushiswa Kwamafutha Okwengeziwe
Inhloso eyinhloko yokuqeqeshwa okuzila ukudla ukukwazi ukungena emandleni agcinwe ezicutshini, ezaziwa nangokuthi amafutha omzimba agciniwe.
Uma i-glucose ingekho emgudwini wegazi lakho, umzimba wakho awunakukhetha ngaphandle kokudonsa ezitolo zakho zamafutha bese ukhulula amafutha ukuze uwasebenzise njengophethiloli.
Izifundo ngokuqeqeshwa okuzila ukudla bonisa ukuthi ngeke nje ushise amafutha engeziwe phakathi nokuzivocavoca kwakho okuzila ukudla, kodwa uzophinde wandise inani lamafutha akhishwa kumaseli akho.
Lokho kusho ukuthi umzimba wakho wenza umzamo wokufanisa izidingo zakho zamandla namafutha, kunokuya ngqo emisipha. Njengoba kushiwo kulezi zifundo zesayensi ezi-3: isifundo 1, isifundo 2 y isifundo 3.
Inothi elibalulekile: ucwaningo lubonisa ukuthi uhlobo lwamafutha olushisa esimweni sokuzila ngokuyinhloko i-intramuscular triglycerides noma i-IMTG. Lokho kusho ukuthi ushisa amanoni agcinwe esicutshini sakho semisipha, hhayi lokho kuvuleka okwengeziwe okhalweni lwakho.
Kusho ukuthini lokhu ngokulahleka kwamafutha ngokujwayelekile? Akucaci ngokuphelele.
Kodwa kunesu lokuqeqeshwa okusheshayo okungeke kuthuthukise ukushiswa kwamafutha kuphela, kodwa futhi kuvikele imisipha yakho: Ungasebenzisa ukuqeqeshwa okusheshayo ukuze ungene ku-ketosis ngokushesha.
#2: Ngena ku-ketosis ngokushesha
Ukuqeqeshwa okusheshayo kuyindlela ephumelelayo yokunciphisa izitolo ze-muscle glycogen, okungukuthi ukhiye wokungena ku-ketosis.
Lapho i-insulin yenza umsebenzi wayo wokuhambisa ushukela egazini iye kumaseli, igcina leyo glucose njenge-glycogen emisipheni. Ungacabanga nge-glycogen yakho njengesithelo esivuthiwe sezitolo zamandla omzimba wakho.
Kulula kakhulu ukubhidlika futhi kungangena egazini lakho ngezinyathelo ezimbalwa kunamafutha noma amaprotheni. Kungakho umzimba wakho uthanda ukufuna izitolo ze-glycogen ukuze uthole amandla ngaphambi kokudlulela ezitolo zamafutha.
Kokubili ukuzila ukudla nokuqeqeshwa kudla i-glycogen emzimbeni wakho, esheshisa inqubo yokushintshela emafutheni avuthayo ukuze uthole uphethiloli.
#3: Ukunyuka kwe-VO2 max
Uma wenza umsebenzi we-cardio noma we-aerobic, ukubekezela kwakho kuhle kuphela nekhono lomzimba wakho lokuletha umoya-mpilo kumaseli akho.
Ukuzivocavoca kwenhliziyo okusheshayo kungasiza ukukhulisa le nqubo yokulethwa komoyampilo, okukalwa ngento ebizwa nge-VO2 Max.
I-VO2 Max yakho inani eliphezulu le-oxygen esetshenziswa umzimba wakho ngesikhathi sokujima kwe-aerobic lapho usebenza kanzima kakhulu.
Lokhu kusho ukuthi uma i-VO2 Max yakho ikhula, ikhulisa amandla akho okumunca umoya-mpilo futhi uwulethe emisipha yakho ukuze ukwazi ukusebenza kanzima ngesikhathi sokujima kwe-aerobic.
Lezi yizindaba ezinhle kubasubathi bokubekezela noma labo abasebenza kanzima ngezimpelasonto. Mhlawumbe ukudla lawo mabha amaprotheni ngaphambi komjaho akuyona indlela engcono kakhulu yokuthuthukisa ukusebenza.
#4: Ukwandisa I-Hormone Yokukhula Komuntu
I-HGH, ekhishwa indlala ye-pituitary, ikhuthaza ukukhula kwemisipha kanye nokukhula kwamathambo noqwanga. Lokhu kusho imisipha emikhulu, enamandla kanye nokuvikelwa ekuwohlokeni kwethambo nemisipha okuhlobene neminyaka.
I-HGH ivame ukwanda phakathi nenkathi yokuthomba kanye nokuthomba, futhi iyancipha kancane kancane njengoba ukhula.
Ukwandisa i-HGH yakho akuzuzisi nje kuphela ukuqeqeshwa kwakho kanye nokululama kwangemva kokujima, kodwa kunjalo futhi kuyisihluthulelo empilweni yesitho nokuphila isikhathi eside.
Izingibe ezingaba khona zokuzila ukudla
Impela manje ubona ukuqeqeshwa ukuzila ngamehlo ahlukene. Kodwa ngaphambi kokuba uqale ukweqa ukudla ngaphambi kokuzivocavoca umzimba, kunezinkinga ezimbalwa okufanele uziqaphele.
Ukungakwazi ukuqeqesha kanzima
Uma ujwayele ukudla ngaphambi kwezikhathi zakho zokuqeqesha, umzimba wakho usujwayele ukugeleza njalo kukaphethiloli ngesikhathi sokusebenza kwakho.
Lapho uqala ukuqeqeshwa fast, ungase uphawule a amandla ehla ngokushesha kunokuba udle ukudla kwangaphambi kokujima.
Lokhu kwenzeka ngoba i-glucose etholakala kalula ayisahlali egazini lakho ilindele ukushiswa.
Abanye abasubathi babiza lesi simo ngokuthi "bonking," okwenzeka lapho izitolo ze-glycogen ziphelile futhi ukugeleza okuqhubekayo kukaphethiloli kumaseli emisipha kuyama.
Ngisho noma ukuqeqeshwa okuzila ukudla kwandisa i-VO2 Max yakho, umoya-mpilo uyingxenye yefomula kuphela; usadinga uphethiloli ukuze ushise.
Uma ujwayele ukujima okunezinga eliphezulu okuhlala amahora, ukuqeqeshwa okuzila ukudla kungase kungabi okwakho.
Ukuphuka kwemisipha okungenzeka
Ngenkathi ukuqeqeshwa kokuzila ukudla kubonisa umzimba wakho ukuthi uqale ukudiliza izitolo zamafutha, imisipha yakho ayiphumeli ngokuphelele ehlathini. Yebo, kungenzeka ukuthi umzimba wakho uphule izicubu zemisipha lapho ufuna uphethiloli.
Indlela elula yokugwema lokhu ukugcwalisa izitolo zakho zamaprotheni ngemva kokujima kwakho. Ocwaningweni, ukuwohloka kwemisipha ngemva kokuqeqeshwa kwenhliziyo okusheshayo akuzange kuqale kuze kube yihora nesigamu ngemva kokuqeqeshwa.
Ukudla okunothe ngamaprotheni cishe ihora ngemva kokuzivocavoca kuzoqinisekisa ukuthi imisipha yakho inophethiloli ewudingayo ukuze iwunakekele futhi ululame.
Kodwa nakuba kungase kube nokuwohloka kwemisipha phakathi nokuqeqeshwa okuzila ukudla, lokhu akubonakali kunjalo ngokuzila ukudla ngokujwayelekile.
Ikakhulukazi, ukuzila ukudla ngezikhathi ezithile kukhonjisiwe ikhuthaza ukwehla kwesisindo ngenkathi ivikela imisipha ethambile.
Indlela yokwandisa izinzuzo zokuqeqeshwa okuzila ukudla
I-HIIT ivikela imisipha futhi ishisa amafutha amaningi
Uma ufuna ngempela ukuthola okuningi ekuqeqesheni okusheshayo, ukuqeqeshwa kwe-high-intensity interval training (HIIT) kuyindlela okufanele uhambe ngayo.
Ucwaningo oluningi lubike izinzuzo zokuqeqeshwa kwe-HIIT hhayi nje ukushisa amafutha ngesikhathi sokuqeqeshwa, kodwa futhi nemiphumela yayo yokulondoloza imisipha.
Ukuzivocavoca kwe-HIIT nakho kusebenzisa isikhathi kakhulu. Ukujima okujwayelekile kuzohlala phakathi kwemizuzu eyi-10 nengama-30, nokushiswa kwekhalori okukhulu okugcina imetabolism yakho ihamba amahora amaningi.
Yazi imikhawulo yakho
Lokhu kuyiqiniso kubadlali bokubekezela njengoba kunjalo nasekuqeqesheni ukukhuthazela. Cishe uzoba namandla amancane namandla uma uziqeqesha ngokuzila ukudla, ngakho qiniseka ukuthi ulalela umzimba wakho futhi uqiniseke ukuthi ifomu lakho alikhathazeki.
Kungcono kakhulu ukwenza ukujima okufushane ngefomu elihle, kunokuba uziphushele udlule imikhawulo yakho bese uvumela ifomu lakho lishelele.
Njengoba umzimba wakho ujwayela ukuzivocavoca esiswini esingenalutho, cishe uzokwazi ukufinyelela ezitolo zakho zamafutha kalula, kodwa ukwazi imingcele yakho kubalulekile ekuvimbeleni ukulimala.
Thatha izithasiselo zokusekela
Ukuzilolonga okuzila ukudla ngeke kusebenze ngaphandle kokuthi, kahle… uzilile. Ngakho-ke, ama-shakes nama-supplements angaphambi kokujima kufanele angabikho esithombeni.
Kodwa-ke, kusenezinto eziningi ongazenza ukuze usekele ukuqeqeshwa okuzila ukudla ukuze ukwandise amandla, ukukhuthazela, kanye nokululama.
- ama-ketones angaphandle: Ama-ketone angaphandle angase abe ukuphela komthetho wokuthi “azikho izithasiselo zangaphambi kokujima“. Kungakhathaliseki ukuthi usuvele uku-ketosis noma usebenzela kuyo, ama-ketone angaphandle angaphemba ukuqeqeshwa kwakho futhi akusize ukuvimbela lokho kuphahlazeka kwamandla ongase ube nakho lapho ushintshela ekuqeqesheni okusheshayo. Ama-ketones angaphandle azonikeza umzimba wakho amandla okufaka amandla okuzivocavoca ngaphandle kokubangela impendulo ye-insulin.
- Iphrotheni ye-whey yangemva kokusebenza: I-Whey iwumthombo omuhle kakhulu wama-branched-chain amino acids (BCAAs), abalulekile ekwakheni imisipha kanye nokululama kokuzivocavoca. Ukuqeqeshwa okusheshayo kungabangela ukuwohloka kwemisipha ethile, ngakho ukugcwalisa imisipha ngama-BCAA kuyindlela enhle yokugwema lokhu. I-Whey futhi iyisengezo esinamandla ngezinzuzo ezifana nempilo yesibindi, ukungatheleleki, nokuncipha kwesisindo, ukubala okumbalwa. Qiniseka ukuthi uthatha iphrotheni yakho yangemuva kokujima phakathi nehora lokujima kwakho ukuze uthuthukise imiphumela yayo yokubhafa ekulahlekelweni kwemisipha.
Ubani okungafanele azame ukuqeqeshwa ngokuzila ukudla?
Isiphetho sokuzila ukudla
Ukuqeqeshwa okusheshayo kuyindlela enhle yokuyisa isimiso sakho sokuzivocavoca ezingeni elilandelayo.
Ngokuthuthukiswa kwe-HGH kanye namanye amaprotheni angemuva kokujima, ungathola zonke izinzuzo zokuzila ukudla ngaphandle kokuhlupheka.
Ukhathazekile ngokushaya udonga? thatha nje ezimbalwa ama-ketones angaphandle ukuze uhlale uqinile ngesikhathi sokuzivocavoca kwakho.
Futhi izindaba ezinhle ukuthi ngalokho kukhuphuka kwe-VO2 max, ukukhuthazela kwakho kufanele kuthuthuke ngokwakho ngokuhamba kwesikhathi. Kodwa uma ufuna ukuthola isamba esikhulu semali yakho, qiniseka ukuthi uzibandakanya ekuqeqesheni isikhawu esishubile ukuze ushise amafutha futhi ulondoloze imisipha ibe sezingeni eliphezulu. Ukuqeqeshwa okujabulisayo!