Eminyakeni yamuva nje, ukuzila ukudla okuphakathi (IF) sekuthole ukuduma hhayi kuphela ngezinzuzo zakho zezempilo ezingaba khona, kodwa nekhono lakho lokusiza abantu ngempumelelo ukufeza izinhloso zabo zokufaneleka. Kulesi sihloko, sizohlola ukuthi ukuzila ukudla ngezikhathi ezithile kungaluthuthukisa kanjani uhlelo lwakho lokuqeqeshwa kwe-aerobic, okukuvumela ukuthi wakhe imisipha futhi ulahlekelwe amafutha ngempumelelo kakhulu kunangaphambili. Ngokuhlanganisa amandla okuzila ukudla okuphakathi nokuzivocavoca umzimba, ungathatha uhambo lwakho lokufaneleka uye ezindaweni eziphakeme.
Kuyini Ukuzila Ukudla Kwesikhashana?
Ngaphambi kokungena kokuthi ukuzila ukudla okuphakathi kungathuthukisa kanjani ukuqeqeshwa kwakho kwesisindo, ake sicacise ukuthi kuyini. Ukuzila ukudla ngezikhathi ezithile kuyindlela yokudla ehlanganisa ukuhamba ngebhayisikili phakathi kwezikhathi zokuzila nokudla. Lo mjikelezo uvame ukushintsha phakathi kokuzila ukudla namafasitela, futhi kunezindlela ezimbalwa ezidumile ze-IF, ezifana nendlela ye-16/8 (ukuzila ukudla amahora angu-16 nokudla ngesikhathi sewindi lamahora angu-8) noma indlela ye-5:2 (ukudla ngokujwayelekile izikhathi ezinhlanu). izinsuku futhi udle ama-calories ambalwa kakhulu ngezinsuku ezimbili ezingalandelani).
I-synergy phakathi kokuzila ukudla okuphakathi kanye nokuqeqeshwa kwe-aerobic
Ukuzila ukudla okungapheli kanye nokuqeqeshwa kwe-aerobic kungase kubonakale njengenhlanganisela engenakwenzeka ekuqaleni, kodwa empeleni kuyaphelelisana kahle kakhulu. Nansi indlela:
Ukushiswa Kwamafutha Okuthuthukisiwe
Ngezikhathi zokuzila ukudla, amazinga e-insulin omzimba wakho ehla, okuwuvumela ukuthi ufinyelele amafutha agciniwe ukuze uthole amandla ngokuphumelelayo. Lokhu kusho ukuthi uma uzibandakanya ekuqeqesheni Ukufaneleka phakathi newindi lokuzila ukudla, umzimba wakho maningi amathuba okuthi usebenzise amafutha njengomthombo wamandla oyinhloko, okukusiza ukuthi ushise amafutha engeziwe ngenkathi usakha imisipha.
Amazinga Amahomoni Athuthukisiwe
I-IF iboniswe ukuthi inomthelela omuhle emazingeni e-hormone, okuhlanganisa i-hormone yokukhula komuntu (HGH) kanye ne-insulin-like growth factor-1 (IGF-1). Lawa mahomoni adlala indima ebalulekile ekukhuleni kwezicubu nokululama, okwenza ukuzila ukudla ngezikhathi ezithile kube ithuluzi elibalulekile labaqeqeshi bokufaneleka abafuna ukukhulisa izinzuzo zabo.
Ukuqalisa Ukuzila Okuphakathi Kwesikhashana Kokuqeqeshwa Kokufaneleka
Manje njengoba sesiziqonda izinzuzo ezingaba khona, ake sixoxe ngokuthi ungakuhlanganisa kanjani ukuzila ukudla kwesikhashana esimisweni sakho sokuqeqeshwa kokufaneleka ngempumelelo:
Khetha Indlela Elungile IF
Khetha indlela yokuzila yesikhashana ehambisana nendlela yakho yokuphila kanye nesimiso sokujima. Indlela ye-16/8 imvamisa iyisiqalo esihle kubathandi bokuqina abaningi, njengoba inikeza iwindi lokudla lamahora angu-8, elikwazi ukukubamba kalula ukudla kwangaphambi nangemuva kokujima.
Isikhathi Siyisihluthulelo
Cabangela ukuhlela ukujima kwakho ngasekupheleni kwewindi lokuzila ukudla, ngaphambi nje kokudla kwakho kokuqala. Lokhu kungakusiza ukuthi usebenzise imiphumela ethuthukisiwe yokushiswa kwamafutha yokuzila ngesikhathi sokuqeqeshwa kwakho. Ngemva kokujima kwakho, phumula ukudla kwakho ngokudla okunomsoco okunothe ngamaprotheni nama-carbohydrate ukuze usekele ukululama kwemisipha nokukhula.
Hlala Hydrated
Ngenkathi uzila ukudla, kubalulekile ukuthi uhlale ugcwele amanzi ngokwanele. Phuza amanzi amaningi kulo lonke iwindi lakho lokuzila ukuze uqiniseke ukuthi usukulungele ukwenza okusemandleni akho phakathi nezikhathi zakho zokuqeqesha isisindo.
Izinkathazo Ezivamile kanye Nemibono Engalungile
Njenganoma iyiphi indlela yokudla noma yokufaneleka, kukhona ukukhathazeka okuvamile kanye nemibono eyiphutha ehlobene nokuzila ukudla okuphakathi nokuqeqeshwa kwesisindo. Ake sikhulume okunye kwalokhu:
Ukulahlekelwa Kwemisipha
Enye yezinto ezikhathazayo kakhulu ukwesaba ukulahlekelwa isisindo semisipha ngenkathi uzila ukudla. Kodwa-ke, ucwaningo lubonisa ukuthi uma lwenziwe ngendlela efanele kanye nokudla okufanele, ukuzila ukudla okuphakathi kungasiza ukulondoloza imisipha nokukhuthaza ukulahlekelwa kwamafutha.
Amazinga Amandla
Abanye bakhathazeka ngokuthi ukuzila ukudla kungase kuholele ekwehleni kwamazinga wamandla ngesikhathi sokujima. Nakuba kungase kuthathe isikhathi ukuze umzimba wakho uvumelane ne-IF, abantu abaningi babika amandla angeziwe kanye nokucaca kwengqondo lapho sebejwayele uhlelo lokuzila ukudla.
Isiphetho
Ukufaka ukuzila ukudla okuvamile esimisweni sakho sokufaneleka sokufaneleka kungase kushintshe umdlalo wemigomo yakho yokufaneleka. Ngokuthuthukisa ukushiswa kwamafutha, ukukhulisa amazinga e-hormone, nokubhekana nokukhathazeka okuvamile, ungathuthukisa inqubekelaphambili yakho. Khumbula ukuthi ukungaguquguquki nokubekezela kubalulekile lapho usebenzisa noma iyiphi indlela yokuphila entsha. Xhumana nochwepheshe bezokunakekelwa kwempilo noma isazi sokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho kanye nesimiso sokuzivocavoca umzimba. Ngokuzinikezela nangendlela efanele, ungabhebhezela izinzuzo zakho futhi uzuze imiphumela oyifisayo.
DAPOW Mnu. Bao Yu Ucingo: +8618679903133 Email : baoyu@ynnpoosports.com
Isikhathi sokuthumela: Jun-12-2024