Kutheni ukuqeqesha ungatyanga

Abantu abeza yokwenza umthambo ube nomnqweno ukunciphisa umzimba, kaninzi yenza impazamo eqhelekileyo. Bacinga ukuba kubalulekile ukuba ungatyanga kuya kubanceda aqhumisele ngamanqatha ngakumbi. Ukuba nawe uqinisekile ukuba le ndlela phantsi ingqolowa inyaniso, siya kukhawuleza ukudanisa nawe. Enyanisweni, uphepha ukutya phambi umthambo ezingalunganga ngakumbi iingenelo. Siza kuthetha okungakumbi ngale nto.

Iimbaleki Belambile aqhumisele ngamanqatha kakhulu

Ufuna ukufumana umzimba ogqibeleleyo, yonke imihla kilojoules ukuze ndibone kwaye iphuhlise inkqubo yoqeqesho efanelekileyo. Lifikile ixesha lokuba aye nakwiziko lokuzilolonga. Kubonakala ukuba enikiweyo. Misa! Wena musa ukulibala ukutya iiyure ezimbini phambi kokuba eklasini? Okanye isigqibo ukutsiba isidlo? Abaxhasi mdlalo ungatyanga abonisa ukuba akhawulezise ukwehla kobunzima, ukuyeka ukudla. Uphando lwezenzululwazi yapapashwa woSuku British Journal of Nutrition, iqinisekisa ezi ziphumo.

Phakathi nokuhlola, nxaxheba abaye batyelela gym, yahlulwe ngamaqela amabini. Njengoko unokuthekelela, iqela leembaleki engahlawulwayo wenza umsebenzi ungatyanga, kwaye omnye akuthethi ngoyaba ukutya phambi umthambo. Ngenxa yoko, yatyhilwa ukuba enye amaqela abantu abalambileyo zinokutshisa ngamanqatha-20 ekhulwini ngaphezu iintshaba zabo udikwe. iziphumo efanayo zifunyenwe kwesinye isifundo. Yeyiphi kuthetha izigqibo zilandelayo: umthambo aerobic kwimo yindlala kunciphisa ipesenti kwamafutha omzimba.

Kutheni amanqatha extra uhambe?

Kubonakala ukuba yonke into entle. Uza kukwazi ukuba ukuphucwa wena zokungenisa ukutya, baqhube kwaye ngoko kuphela abuyise yokunqongophala calories. Yingcali dietetics kwezemidlalo Kelly Pritchett isixelela indlela umzimba sokuyivula imithombo amafutha. Imisebenzi olukhulu emzimbeni (-elide umgama ukubaleka okanye uphakamisa weight) nyanzela umzimba ukuba aqhumisele glycogen kunye ekudleni loovimba. Xa ukuzilolonga elide okanye xa akusibonanga isidlo, ezi zibonelelo kube zisetyenziswa ngokupheleleyo. Kwaye ngoko ke umzimba ulayitwe kwenye imo. Ukuxhasa le eshukumayo, uqalisa ukusebenzisa onamanqatha amaninzi ngaphambili. Ngokusesikweni, isicwangciso sakho ukutsiba isidlo phambi uqeqesho kufuneka basebenze, kodwa ubunzima extra anyibilike ngokukhawuleza.

Kukho ezinye bokuqonda

Kodwa ke eneneni, uza ujongene uxhathiso ibonwe eziphilayo. Uya kumangaliswa, xa kusenziwa, uya nazo ezineempawu eziliqela, eneneni, abantu zokhuselo. Okokuqala, umzimba womntu akukho fan yindlala, ngoko udla ukugcina amafutha reserve. Xa aqhumisele ngamanqatha nkqi, umzimba itshintshela kwindlela igunya-okusindisa. Cinga wena ngaloo mzuzu, xa inshorensi wena ngokuchasene neendleko ezingalindelekanga zemali. Xa inani eseleyo imali uza kwingongoma ethile, ufumanisa ukuba akukho mfuneko ukuchitha ngaphezulu, kwaye ziquka zokusindisa mode. Into efanayo kunye koovimba ngamanqatha. Umzimba uyaqonda ukuba ingozi yokuba ashiywe ngaphandle "indlwane qanda", aze aqalise ukulawula nethe ukuvala esi ilahleko. Ngoko, kwi ukusebenzisa embalwa yokuqala ngokwenene ukuphumeza ezithile inkqubela. Noko ke, emva kwexesha izikhombisi kwi isikali yamatye iya kuhlala injalo.

gear yokhuselo

Musa ukuzibek 'umzimba wakho ukungathobeli. Le ndlela akhuselayo kuyimfuneko ngokwenene ukusinda kwiimeko ezinzima. Ukuba izibonelelo lwangaphakathi bachithe nangoko, akukho elichithwe mntu ehlathini akayi kuhlala iveki endle. Kodwa enyanisweni, siyazi imizekelo xa abantu bebuyela ekhaya emva kweentsuku ezingama-30 sizi.

Kwindlela ukusinda, umzimba utshisa calories ambalwa kunesiqhelo. Ocinga ukuba unako outsmart umzimba, kodwa ke eneneni ziye hlisa. Dinner, apho utshise emva ukuzilolonga, ivala ngokupheleleyo ngenxa yokuba nje wachitha ku ejimini. Ezi izigqibo zixhaswa luphando lwenzululwazi, iziphumo zazo zapapashwa "American Journal of Nutrition Clinical." Njengoko abaphandi bafumanisa, amaxesha elide lokuzila kunokukhokelela ukutya kancinci. Ngaba uzimisele ukunikela ukutya phambi umthambo?

Yeqela izidlo ngumonde ukuba adle ngakumbi emva umthambo

Ngenxa yendlala traps elandelayo ejongene bonke abathandi ukuvakalisa ukudla ngexesha le nyanga bazise umzimba kwimilo, uze ufumane ubunzima kwemfuneko kwakhona. Zonke okufanayo kwenzeka kuwe, kanye kwixesha ngakumbi iyanqanyulwa. Ukuba ukutsiba ngokutya emini, ngoko ebusuku ube ukulungele ukuhlangabezana indlala semithombo. Uphononongo esipapashwe kwiphephancwadi "ukutya", wabonisa ukuba nxaxheba abangazange yindlala uqeqesho va umnqweno kancinci ukuya kwisidlo kamva. Ngokubanzi, amavolontiya avela omabini amaqela bachitha imali elifanayo calories ngexesha elinye. Ngenxa yokuba ilahleko lokulinganisa elipheleleyo kakhulu kakhulu amathumba phantsi umgangatho ukutya kunokuba inani calories utshiswe ejimini, kunokuba inkalo kubalulekile ukuba abo bathatha inxaxheba kwezemidlalo, ukuncipha.

Esinempilo - nto nje?

Kubonakala ukuba abaninzi bethu bayazi indlela yegolide kwimpilo: watya kancinane, anyakaze. Kulula ukuba ukubhala ephepheni, kodwa kunzima ukuba lokutshintshela yokwenene. Enye imfihlo kukuba ukuba aqhumisele ngamanqatha kufuneka thina izihlunu olomeleleyo. Bona namahlakani yakho kumzabalazo lokunikezela emzimbeni. Ukuze kwakhiwe i izihlunu ezomeleleyo elastic kufuneka protini. Ukuba indlala, ngoko ke kukho ingozi yokuba ndingatshiseki kuphela ngamanqatha kwemfuneko. uqeqesho olunzulu luya nabo hayi nje inxalenye amafutha emzimbeni evakalala kodwa iiproteni kwezihlunu. Xa uqala kuqala, indlela lokuzila phambi kokuba umthambo kakuhle, kodwa okoko nje mba Asingeni inkqubo yokubuyisa ixesha ekuphulukenwe nalo. Apha, ngaphandle izihlunu elungileyo enamandla unako ukuzenza.

Well Fed ikhuthaza inkqubela

Impumelelo njengomtyibilizi izimele enoba lwaqhutywa kwi ungatyanga, okanye ngaphambi kokuba ngaphandle kokuba wasebenzisa isidlo sakusasa. Ngokutsho uphando, kusasa umzimba glycogen ngokwaneleyo abaseleyo kunye isidlo sangokuhlwa. Kodwa apha, kukho omnye caveat ebalulekileyo: nomzimba ngxwaba, akanako ukunika ubukhulu bakhe. Kwaye oko kuthetha ukubandezeleka impumelelo yoqeqesho. Inkqubela ifomu yakho kunokwenzeka kuphela xa iziphumo ukuphucula nokuhlaziya iirekhodi zobuqu. Oku, ngenxa yeso sizathu, kuphela kunokwenzeka xa ngamajelo itanki (isisu abondliwayo).

Ibhalansi ogqibeleleyo ngesondlo

Abanye abantu ukuqeqesha ungatyanga, kuba andiyithandi ukuziva enzima. Noko ke, kule ndlela, kukho kuneengxaki ezininzi. Lwalo efanelekileyo iya ukutya carbohydrate ezintsonkothileyo malunga enye iyure phambi uqeqesho. ukudla leeprothini isiselo recovery emva ukusebenzisa. Uyavuma ukuba kubhetele ukuphelisa le seshoni ngesikhuthazo, kunokuba va ukukhathala.