Utywala buqu abukwenzi utyebe.Unsplash / Lea Bohland Ngaba ungasela utywala ngaphandle kokonakalisa ukulahleka kwamafutha akho okanye izihlunu ezizuzileyo- okanye ngaba iglasi yewayini okanye ibhiya iya kukushiya utyebile?
Ngumbuzo oshiya uninzi lwabantu luthandazela u-EWE kodwa belindele u-hayi.
Inyani iphakathi nendawo. Kwelinye icala, utywala buneziphumo ezinobungozi-kodwa ezi ziphumo zinokuncitshiswa ukuvumela ukuba ubandakanye utywala ekutyeni kwakho ngaphandle kokonakalisa inkqubela phambili yakho.
Ngokwam, andiseli rhoqo, kodwa ngoku kwaye ndiyayonwabela isiselo. Uyazi, loo bhiya ibandayo yomkhenkce kwi-BBQ yokuqala yexesha? Yiloo nto endijonge phambili kuyo.
Ngaphandle kwamathandabuzo ukusela sisiko lenkcubeko, elinxulunyaniswa neemvakalelo zokuphumla kunye novuyo ekuhlaleni nabahlobo kunye nosapho. Ngapha koko, kuninzi, ukusela kunxulunyaniswa ngokunzulu nokunxibelelana kwinqanaba leemvakalelo, ukwazi ukuba nguwe, kunye nokuvumela uxinzelelo lwehlabathi lunyibilike — nokuba kungomzuzwana nje.
Ingaphezulu nje kotywala okanye isiselo, ngumfanekiso omkhulu, umzuzu kunye namava ahamba nawo. Ke, xa uxelelwa ukuba ukuzilolonga kwakho kunye nesicwangciso sokutya kufuna ukusika bonke utywala, ngalo lonke ixesha, akumangalisi ukuba ufuna ukubuyela umva.
Andizukuxelela ukuba kufuneka ube yi-teetotal.
Ndiyaluqonda uxinzelelo lweemeko zentlalo apho iphantse inyanzelekile ukuba ndisele-indibano yoluntu, ukuba uyafuna. Kulindeleke ukuba usele, ke wenza njalo.
Ukuthi, musa ukusela kwenza kubonakale kulula-kwaye, ngokomgaqo, kunjalo-kodwa ubomi bunqabile ukuba bunqunyulwe kwaye bome. Utywala abuhlali buzinkcinkca ngotywala kwaye buxhapha ekoneni; kwabaninzi kukukhululwa okanye ukubaleka okumnandi ngokumodareyitha.
Ukongeza ekuphononongeni uphando kunye nokubeka iinyani Ndiza kukunika isicwangciso samanyathelo oza kusisebenzisa ngeentsuku ofuna ukusela ngazo, ukuze unciphise iziphumo ezingalunganga zotywala kwaye kukugcine usendleleni ukufikelela kwiinjongo zakho.
Kwenzeka ntoni xa usela?
Xa usela utywala, bungena esiswini kunye namathumbu amancinci, apho buthuthelwa khona kwimithambo yegazi kwaye ingena kwigazi lakho. Kule nkqubo, malunga neepesenti ezingama-20 zotywala zifunxwa sisisu kwaye iipesenti ezingama-80 eziseleyo zifunxwa ngamathumbu amancinci.
Utywala buye buxutywe sisibindi sakho, apho ii-enzymes ziyaphula ziye kwi-acetate.
Utywala buchaphazela njani impilo yakho?
Utywala buhlala bunxulunyaniswa nempilo embi kunye nokufumana ubunzima ngokukhawuleza. Ngelixa kukho ezinye iziphumo ezibi, uphando lubonisa ukuba ayisiyonto imbi kwaye kukho izibonelelo zempilo ekuseleni utywala.
Ngapha koko, ukusela i-1-2 yeziselo amaxesha ambalwa ngeveki kubonisiwe ukuphucula uvakalelo lwe-insulin , ukunciphisa umngcipheko wexinzelelo lwegazi , inkxaso impilo yentliziyo ( 1 , Mbini ) Kwaye nkqu phucula kancinci amajoni akho omzimba.
Andikucebisi ukuba usele yonke imihla, kodwa ndifuna ukukubonisa ukuba kukho izibonelelo zokusela utywala. Ngokuqinisekileyo kusempilweni ukusela ngamanye amaxesha kunokuba kuhlala kunjalo.
Kuthetha ntoni oku ngokulahleka kwamafutha?
Utywala buneekhalori ezisi-7 kwigram nganye, ephantse iphindwe kabini kuneprotheyini kunye nee-carbohydrate (yeyiphi iwotshi ezi-4 zeekhalori ngokwegrama), kwaye ingekude kakhulu kumanqatha (iikhalori ezili-9 kwigrama nganye).
Nangona kunjalo, imiboniso yophando ukuba, ngenxa yesiphumo se-thermic ephezulu yotywala, esona sixa sixutywe ngumzimba simalunga neepesenti ezingama-80, sisenza ukuba eyona khalori isondele kwi-5.5 kcals kwigrama nganye.
Njengoko bekutshiwo ngaphambili, xa usela utywala, buqhubekiswa sisibindi kwaye buye bachithwa bube yinto ebizwa ngokuba yi-acetate. I-acetate inetyhefu kwaye, ngenxa yoko, umzimba wakho ubeka phambili ukuhlengahlengiswa kotywala ngaphezu kwayo yonke enye into.
Ke ngoko, ukwetyiswa kwamanqatha, iikhabhohayidrethi kunye neeprotheyini ziya kumiswa kude kubususwe bonke utywala emzimbeni wakho. A ukufunda iphande ubungakanani bokusela kotywala (i-acute) kuthintela i-oksijini ye-fat, i-carbohydrate kunye neprotein.
Olu pho nonongo lufumene ukuba i-fat oxidation yomzimba iyancitshiswa ngama-79 ekhulwini, iprotheni oxidation yancitshiswa ngama-39 ekhulwini kunye ne-carbohydrate oxidation yaphantse yapheliswa.
Ngenxa yoku, kusenokwenzeka ukuba uyazibuza ukuba uza kutyeba kangakanani utywala.
Nantsi inyani: Ngelixa utywala buhlala bukhokelela ekwandeni [ekutyeni] kokutya, (mhlawumbi ngokwandisa iziphumo ezinomvuzo zexeshana lokutya), utywala ngokwabo abunyanzelekanga ukuba bube negalelo ekuzuzeni ubunzima. Abaphandi banika ubunzima ngakumbi kubuntu bomntu kunye nokukhetha iziyobisi. ( 1 , Mbini )
Ke, ukuba usela iziselo eziphezulu zekhalori qho busuku ngokugqithileyo, uya kuba nesisindo. Ungayichazanga, ukuthatha kwakho izigqibo xa unxilile akuyi kuba yipesenti eyi-100-ke uya kuthi utye kakhulu kunye nokusela kakhulu, oku kuya kukhokelela ekuzuzeni ubunzima ngokukhawuleza ukuba kwenziwe rhoqo.
Nangona kunjalo, ukuba usela iziselo ezinekhalori ezisezantsi rhoqo, isiselo esinxilisayo ngekhe sibe negalelo ekuzuzeni ubunzima. Khumbula, utywala bunciphisa i-oxidation ye-fat, evumela umzimba wakho ukuba ugcine amafutha kunye ne-carbohydrate ngokulula-kodwa ukuguqulwa kotywala kumanqatha kuncinci.
Kuthetha ukuthini oku:
- Ukuba usela utywala kwaye ukwintsalela yekhalori uya kutyeba
- Ukuba usela utywala kodwa uhlale kwikhalori oshiyekileyo uya kuncipha
Oku kuhambelana nesixa esikhulu sophando : Ubungqina bovavanyo oluvela kwizifundo ezininzi ze-metabolic lubonise uxinzelelo lwe-lipid oxidation ngotywala kwaye ke oko kuphucula ukulingana okunamafutha. Amafutha angenayo i-oxidized ngokukhethekileyo afakwa kwindawo yesisu. Ubungqina bovavanyo lwe-metabolic lubonisa ukuba ukusetyenziswa kotywala ngokulinganayo kufuneka kuthathelwe ingqalelo kumlinganiso wamandla ombane kwaye kunokubonakalisa umngcipheko kuphuhliso lomgangatho wamandla olungileyo kwaye ngenxa yoko ukuzuza ubunzima.
Utywala buqu abukwenzi utyebe; kuko konke ukutya okutyebileyo kwekhalori okutyayo ukushiya xa unxilile oko kukutyebisa (okt intsalela yekhalori).
Kwesi sicwangciso sokwenza, makhe sijonge ngqo ukuba ungasela njani kunye nomngcipheko omncinci kwiinjongo zakho.
Ngaba luba nefuthe njani ekwakheni izihlunu?
Uphando lubonisa ukuba ukuphuma okumandla kotywala obunxilisayo akunjalo ukukhawulezisa umthambo owenze umonakalo kwimisipha kwaye kwakhona ayichaphazeli amandla emisipha .
Iindaba ezimnandi ukuza kuthi ga ngoku, kodwa eli ayilo bali lipheleleyo. Ukufumana umfanekiso opheleleyo malunga nendlela ezakha ngayo izihlunu ekwakheni izihlunu, kufuneka sijonge ifuthe ekulo kwi-testosterone, ekubuyiseni nasekusebenzeni.
Masitsibe ngqo.
Utywala, testosterone kunye neprotein synthesis
Uya kuba nempazamo ngokucinga ukuba ithontsi lotywala liya kususa i-testosterone yakho, lonakalise nawaphi na amathuba onawo okwakha izihlunu kwaye likubuyisele kumntwana obuthathaka.
Utywala buhlala buyekiswa njengombulali we testosterone kunye no-no no no kwishishini lokuqina komzimba-kodwa ngaba kubi njengoko ukhokelwa ukuba ukholelwe?
Isifundo esinye baqhuba isifundo esingahleliwe, esilawulwa kukutya, isifundo se-crossover, [kunye] ne-10 yamadoda aphakathi kunye ne-9 yabasetyhini abasemva kokuya exesheni, bonke babonakala besempilweni, bengatshayi, kwaye benxila ngotywala. [Batya] ibhiya okanye utywala obungenotywala kunye nesidlo sangokuhlwa ngexesha lezihlandlo ezimbini ezilandelelanayo zeeveki ezi-3. Ngexesha lebhiya, ukuselwa kotywala kulingana ne-40 kunye ne-30 g ngemini yamadoda nabafazi, ngokwahlukeneyo.
Ukugqitywa kophononongo, abaphandi barekhode oko Kwakukho ukwehla kweepesenti ezingama-6.8 kuphela kwi-testosterone yamadoda kwaye akukho kuncitshiswa kulinganiswa kwabasetyhini.
Masikubeke oku ngombono: Isiselo esinye sithathwa njenge-15 g, oko kuthetha ukuba aba bathathi-nxaxheba bebesela iziselo ezi-2-3 ngosuku kangangeeveki ezintathu. Emva kwayo yonke loo nto, amanqanaba e-testosterone etywala ancipha nge-6.8 yepesenti yamadoda kwaye hayi kwaphela kubafazi.
Olunye uphononongo unike amavolontiya angamadoda asibhozo i-1.5g yotywala nge-kg yesisindo somzimba, ewonke umyinge we-120g okanye ibhiya ezilishumi kwisithuba seeyure ezintathu.
Oku kubangele ukwehla kwe testosterone yeepesenti ezingama-23 phakathi kweeyure ezili-10-16 emva kokuba kuqalile ukusela.
Ithetha ntoni le nto?
Ewe, ndicinga ukuba singatsho ngokukhuselekileyo ukuba ngaphandle kokuba uzokuzinkcinkca ngotywala rhoqo okanye kwindawo ethile yeeveki ezintathu yotywala, amaxesha athile emva kweziselo zomsebenzi awazukuphazamisa ukwakhiwa kwesihlunu sakho.
Kuthekani ngeprotein synthesis?
Uphando apha lilinganiselwe kwaye Esona sifundo siphambili endisifumene sasiqhutywa kusetyenziswa iigundane.
Nangona kunjalo, uphononongo lufumanise ukuba utywala banciphisa izinga leprotein synthesis-kodwa kunzima ukutsho ngokuqinisekileyo ukuba oku kuthetha ntoni ebantwini; inokuba sisalathiso samandla otywala okunciphisa iprotein synthesis ebantwini, kodwa oko kungathetha ukuba akukho nto.
Emva kophando olwenziweyo, ndafumana Uphononongo olongezelelekileyo olulinganise ifuthe lomxube weprotein notywala kwiprotein synthesis emva kokusebenza.
Kolu phando, amadoda asibhozo enze lo msebenzi ulandelayo:
- I-8 x 5 i-reps yokwandiswa komlenze kunye neepesenti ezingama-80 ze-1-rep max
- Imizuzu engama-30 eqhubekayo yokuhamba ngebhayisikile kwiipesenti ezingama-63 zesiphumo samandla aphezulu
- Amanqanaba aphezulu okuqina kwibhayisikile ebandakanya i-10 x 30 yesibini ye-sprints kwiipesenti ezili-110 zokuphuma kombane
Ngokukhawuleza emva kokuzilolonga, kunye neeyure ezine emva kokuzilolonga, batya enye yezi zinto zilandelayo:
- I-500ml yeproteyy ye-Whey efikelela kwi-25g yeprotein
- Utywala obunexabiso le-1.5 g ngekg yesisindo somzimba (malunga neziselo ezili-12) ezidityaniswe neprotein
- Inani elilinganayo lamandla e-carbohydrate (25g ye-maltodextrin) kunye notywala
Ukongeza, abathathi-nxaxheba batya ukutya okunobunzima be-carbohydrate (1.5 g ngekg yesisindo somzimba) kwiiyure ezimbini emva kokuzilolonga.
Iziphumo zibonise ukwehla kweprotein synthesis kuzo zombini i-alcohol kunye neprotein yeqela (iipesenti ezingama-24) kunye ne-carbohydrate kunye neqela lotywala (iipesenti ezingama-37).
Nangona kunjalo, kunzima ukwazi ukuba iprotein synthesis iyakwenziwa njani xa usela into ekufutshane nesixa 'esiqhelekileyo', endaweni yeziselo ezi-12 ezigqithileyo ezisetyenziswe kufundo. Umntu unokucinga ukuba iqondo leeprotein synthesis rates lehlile liza kuba lincinci.
Ngayiphi na imeko, uphando olongezelelweyo luyafuneka.
Kule ndawo, Isigqibo esisengqiqweni kukuba ukusela emva kokuzilolonga kungcono kuthintelwe, kwaye ukuba uza kusela emva kokuzilolonga kuya kufuneka ugcine inani leziselo ezinqabileyo. Ukuba uyakwenza oku, kunokwenzeka ukuba ifuthe kwiprotein synthesis liya kuba sezantsi.
Utywala, ukubuyisela kunye nokusebenza
Ngaba utywala bukuphazamisa njani ukusebenza kwakho nokubuyisela kwimeko yesiqhelo?
Olunye uphononongo lubonise ilahleko kwimveliso yamandla kunye nokubuyela kwimeko yesiqhelo emva kokusela utywala.
Nangona kunjalo, ngekhe ubeke isitokhwe esininzi kolu phononongo, njengoko abathathi-nxaxheba benze i-eccentric contractions eimalini ezingama-300, olulawulo olunoburhalarhume kunye neendlela ezingalindelekanga zomndilili wokuzilolonga.
Kukhuselekile ukuthi ivolumu egeza-ngakumbi ukusebenzisa i-eccentric reps-kuya kuba nzima ukubuyela kuyo nokuba ungasela butywala.
Olunye uphononongo lufumene ukuncitshiswa kokugcinwa kwe-glycogen ngotywala obukhulu (1.5 g ngekhilog iyonke ye-110-120g yomthathi-nxaxheba iyonke) ukusetyenziswa emva kokuzivocavoca.
Kodwa kwakhona, abathathi-nxaxheba baphantsi koqeqesho olunzima olubandakanya iiyure ezimbini eziqhubekayo zokuhamba ngebhayisekile zilandelwa zizinto ezine eziphuma ngaphandle kwe-30-yesibini kunye nemizuzu emibini yokubuyisela phakathi. Ukuselwa kotywala kwaphinda kwakhona, kwaye abathathi-nxaxheba abathathu kwafuneka barhoxe kwisifundo ngenxa yokugabha njengesiphumo.
Ithetha ntoni le nto kuwe?
Ngaphandle kokuba ucwangcisa ukutshitshisa inani elingenangqondo le-eccentrics, ukwenza ukunyamezela okude kunye nokuxubha i-10 + iziphuzo, akukho nanye oku kusebenza kuwe. Oku akuthethi ukuba unolawulo olukhululekileyo lokusebenzisa iziselo ezi-6 + kwaye ulindele ukuba zintsha kwaye ukulungele ukuya, kodwa ukuphumla ngeziphuzo eziyi-1-3 ngamanye amaxesha kulungile kwaye akuyi kuba nefuthe elincinci ekubuyiseni kwakho.
Isicwangciso sokuthatha isenzo sokusela
Apha ngezantsi kukho amanyathelo achanekileyo onokuwasebenzisa ukonwabela iziselo ezimbalwa ngaphandle kokufumana amafutha amaninzi. Nangona kunjalo, nceda uqaphele ukuba esi sicwangciso asisebenzi kwaye asinakukunceda ukuba ulahlekelwe ngamanqatha okanye ugcine izihlunu ukuba usela rhoqo.
Ndicebisa ukuba usebenzise esi sicwangciso kube kanye ngeveki.
INYATHELO 1: Yazi ukuba uza kusela nini na, kuba ukubeka esi sicwangciso kungenzeki akunakwenzeka ngokukhawuleza komzuzu wokusela.
INYATHELO 2: Ngosuku oza kusela ngalo, jolisa ukugcina amanqatha akho ukuya kwiipesenti ezi-5-10 zekhalori yakho yemihla ngemihla (okanye i-0.3g ngeekg).
INYATHELO 3: Gcina ii-carbs zakho ukuya kwiipesenti ezili-10-15 zekhalori yakho yemihla ngemihla (okanye i-1.5g ngekg). Fumana iikhabhathi zakho kwimifuno.
INYATHELO 4: Yitya iiprotheyini ezininzi; ubuncinci ukubetha injongo yakho yesiqhelo yemihla ngemihla. Bambelela kwimithombo ecekethekileyo njengoko oku kuya kugcina amanqatha asezantsi, ngelixa unceda ngokuhlutha.
INYATHELO 5: Xa usela, ncamathela kukhetho lweekhalori ezisezantsi, njengewayini emhlophe eyomileyo okanye imimoya ecacileyo enomxube wokutya.
INYATHELO 6: Musa ukuphambana; akukho nto iya kukuhlangula kukuzinkcinkca ngotywala. Yazi imida yakho kwaye ungavumeli ubusuku obunye buchaphazele iintsuku ezilandelayo ezingama-2-3.
Ukushwankathela
Ukuqina yinto oyenzayo kwiipesenti ezingama-90 zexesha. Ungakhathazeki ukuba uyatyibilika ekutyeni, ukuzintyintya, okanye ukusela kakhulu ngamanye amaxesha. Endaweni yokuba ujikeleze kwislipho esibi, esineentloni ngokuzila ukutya okude kunye nokuthintelwa, kulungile jolisa ekubuyeni kwisiqhelo sakho ngokukhawuleza.
Zama ukubonisa kwaye uqonde ukuba kutheni kwenzeke oko. Mhlawumbi ubudiniwe kwaye amandla ephantsi, mhlawumbi ububhiyozela into- Nokuba siyintoni na isizathu, ukuba ungayiqonda kwaye uqhubeke, uya kulunga.
Eyona nto iphambili: ngaphandle kokuba usela yonke imihla ixesha elide okanye usela rhoqo kodwa ngokugqithileyo, emva koko isiphumo sokulahleka kwamafutha okanye ukuzuza kwemisipha ngekhe kubalule.
UTheo ngumseki we Phakamisa ufunde ukukhula , ibhlog ekunceda ukuba wakhe umzimba wamaphupha akho ngaphandle kokuncama indlela ophila ngayo. Ngokujolisa ekuphakamiseni ubunzima obunzima kunye nokutya ukutya okonwabelayo kuTheo kukunceda ufikelele kwiinjongo zakho kwaye uluthande uhambo lwakho. Joyina indawo ekhulayo yabantu abacinga ngokufanayo kwaye fumana izixhobo ozifunayo ukwakha umzimba owufunayo.
