Omiswe imisipha - inqubo ngokuthuthukisa impumuzo kwemisipha

Kaningi kuyenzeka ukuthi abantu baqala ukuzivocavoca ukuze kuthuthuke ngokuhamba amafomu ngesikhathi umzimba wokuthi, naphezu imisipha ukudonsa yimpumelelo ayikwazi ukuqeda yamafutha amaningi ungqimba. Ukuze ufinyelele kulesi akudingi nje kuphela ilungelo ukumpompa yemisipha, kodwa futhi kudingeka siqhubeke ekhethekile Ukudla, lapho omiswe imisipha ngeke kuthathe isikhathi eside kakhulu. Ngaphandle sokunamathela olukhethekile lokudla ngesikhathi siqeqesha umphumela okahle cishe efinyelelekayo.

Enkabeni yalo, omiswe imisipha kuyinqubo sasivumela kanzima, ngesikhathi ethuthukisa impumuzo kwemisipha. Lokhu kungenzeka kuphela uma ileveli amafutha ongama. Isikhathi le nqubo kuxhomeke degree of ngokomzimba ukuqeqeshwa umuntu. Ungakhohlwa ukuthi ngesikhathi Ukudla kungehlisa hhayi kuphela ezingeni fat, kodwa futhi yemisipha, ngakho omiswe imisipha kudinga uhlobo olukhethekile lokudla, okuyinto encishisiwe ukudla okwakha kancane kancane, kodwa futhi kube nezindleko kufanele imali engaphezulu kusukela amandla.

Okokuqala, kusukela ekudleni akufaki ezilwane ezifana noshizi, ubhekeni, ibhotela, carbs okusheshayo, okwethulwa ushukela confectionery. Ukudla eliningi eyanele kufanele kube yemifino amafutha eziqukethwe amafutha omnqumo noma linseed. imisipha iphele zidinga ezanele engayitholi 3 and omega 6 fatty acid e izinhlanzi okunamafutha. umthelela kungemalengiso inikeza ukufakwa ekudleni inombolo enkulu carbohydrate kancane eziqukethwe okusanhlamvu, imifino, imikhiqizo ehlukahlukene ebhikawozi ezenziwe ngofulawa rye, izithelo ezingenashukela. Iphele imisipha begodu kukhula yemisipha kudinga ukwanda amaprotheni eyanele, ngoba liwumthombo oyinhloko amino acid adingekayo ekuqiniseni kwemisipha izicubu amaseli.

Nge kule modi, amandla kufanele adle 6-7 ngosuku, kodwa ukudla washisa izingxenyana ezincane. Ukunciphisa inani ukudla kuholela ukwehla yemisipha futhi nokwanda okuphawulekayo yamafutha amaningi emzimbeni. Omiswe imisipha inikeza ukuphuza okwanele zonke namavithamini namaminerali, ngakho ochwepheshe ukweluleka emisipheni vresya omiswe ukuthatha amaphilisi equkethe lonke eziyinkimbinkimbi izakhamzimba.

Phakathi nale nkathi futhi umbuso amanzi kufanele ngokuqinile. Usuku kufanele ukudla okungenani 2-3 amalitha uketshezi. Abagijimi abangochwepheshe ukuze kuzuzwe imiphumela emihle kakhulu ukuthatha amaphilisi ekhethekile, ogunyazwe Ministry of Health. Lezi zihlanganisa amaprotheni syvorochny, amino acid, BCAAs, creatine, leucine, glutamine, nezinye izidakamizwa. Ukusebenzisa kwabo kumele esihlelwe ne udokotela ukuba khona.

Iphele imisipha kuyinto ukudla okunempilo hhayi kuphela, kodwa futhi ukuqeqeshwa efanele. Labetibambile okulandelayo izikhathi 3 ngesonto. Ukuqeqesha amandla kuphetha ukusebenza ngomzuzu 20 ka ukuzivocavoca. Ezinsukwini khulula kusuka ukuqeqeshwa okuyisisekelo, enze ukuzivocavoca. isikhathi sabo - imizuzu engu-30. Ngesikhathi Yiqiniso kakhulu lezi ukusebenzisa ashise amanoni ne-glucose, esiza ukwehlisa fat umzimba. Kufanele ulandele umfutho umsebenzi, ngoba umfutho ngesikhathi liphezulu kakhulu umsebenzi bangaba anaerobic, okuyinto sici for the umzimba amandla.

Ngaphambi ukuqeqeshwa awukwazi udle noma iyiphi carbs, njengoba kukhuthaza ukukhiqizwa kwe-insulin, okuyinto kuvimbela esivuthayo fat. Kungcono ukwenza ukuzivocavoca ekuseni ngaphambi kokuba kudliwe kuqala.

Omiswe of the imisipha besisu ngesikhathi Ukudla ezifanele futhi enze izivivinyo ephumelela kunazo ngcono imisipha besisu uyonika yi ukuthi uzobe uyaziqhenya.