Eminyakeni yamuva nje, ukuzila ukudla ngezikhathi ezithile (i-IF) kuye kwathandwa hhayi nje ngenxa yezinzuzo zako ezingaba khona kwezempilo, kodwa futhi nangenxa yekhono lakho lokusiza abantu ngempumelelo ukufeza imigomo yabo yokufaneleka. Kulesi sihloko, sizohlola ukuthi ukuzila ukudla ngezikhathi ezithile kungaluthuthukisa kanjani uhlelo lwakho lokuqeqeshwa kwe-aerobic, okukuvumela ukuthi wakhe imisipha futhi ulahlekelwe amafutha ngempumelelo kakhulu kunanini ngaphambili. Ngokuhlanganisa amandla okuzila ukudla ngezikhathi ezithile nokuzivocavoca, ungathatha uhambo lwakho lokufaneleka luye ezingeni elisha.
Kuyini Ukuzila Ukudla Okungapheli?
Ngaphambi kokubheka ukuthi ukuzila ukudla ngezikhathi ezithile kungakuthuthukisa kanjani ukuqeqeshwa kwakho kwesisindo, ake sicacise ukuthi kuyini. Ukuzila ukudla ngezikhathi ezithile kuyindlela yokudla ehilela ukujikeleza phakathi kwezinkathi zokuzila ukudla nokudla. Lo mjikelezo uvame ukushintsha phakathi kwezinkathi zokuzila ukudla nokudla, futhi kunezindlela eziningana ezidumile ze-IF, njengendlela ye-16/8 (ukuzila ukudla amahora angu-16 nokudla ngesikhathi samahora angu-8) noma indlela ye-5:2 (ukudla ngokujwayelekile izinsuku ezinhlanu nokudla amakhalori ambalwa kakhulu ezinsukwini ezimbili ezingalandelani).
Ukusebenzisana phakathi kokuzila ukudla ngezikhathi ezithile nokuqeqeshwa kwe-aerobic
Ukuzila ukudla ngezikhathi ezithile kanye nokuqeqeshwa kwe-aerobic kungase kubonakale kuyinhlanganisela engenakwenzeka ekuqaleni, kodwa empeleni kuyahambisana kahle kakhulu. Nansi indlela:
Ukushisa Amafutha Okuthuthukisiwe
Ngesikhathi sokuzila ukudla, amazinga e-insulin emzimbeni wakho ayehla, okwenza ukuthi ukwazi ukuthola amafutha agciniwe ukuze uthole amandla ngendlela ephumelela kakhulu. Lokhu kusho ukuthi uma uqeqesha ukuqina komzimba ngesikhathi sokuzila ukudla, umzimba wakho cishe uzosebenzisa amafutha njengomthombo wamandla oyinhloko, okukusiza ukuthi ushise amafutha amaningi ngenkathi wakha imisipha.
Amazinga Ama-hormone Athuthukisiwe
I-IF iboniswe ukuthi inomthelela omuhle emazingeni ama-hormone, okuhlanganisa i-human growth hormone (HGH) kanye ne-insulin-like growth factor-1 (IGF-1). La ma-hormone adlala indima ebalulekile ekukhuleni nasekululameni kwemisipha, okwenza ukuzila ukudla ngezikhathi ezithile kube ithuluzi eliwusizo kubaqeqeshi be-Fitness abafuna ukuthuthukisa izinzuzo zabo.
Ukusebenzisa Ukuzila Ukudla Okungapheli Kokuqeqeshwa Kokuqina Komzimba
Manje njengoba sesiqonda izinzuzo ezingaba khona, ake sixoxe ngendlela yokufaka ukuzila ukudla ngezikhathi ezithile ohlelweni lwakho lokuqeqeshwa kokuqina komzimba ngempumelelo:
Khetha Indlela Efanele ye-IF
Khetha indlela yokuzila ukudla ngezikhathi ezithile ehambisana nendlela yakho yokuphila kanye neshejuli yokuzivocavoca. Indlela ye-16/8 ivame ukuba yindawo enhle yokuqala kwabaningi abathanda ukuqina komzimba, njengoba inikeza isikhathi sokudla samahora angu-8, esingavumela kalula ukudla kwangaphambi nangemuva kokuzivocavoca.
Isikhathi Siyisihluthulelo
Cabanga ukuhlela ukujima kwakho ngasekupheleni kwefasitela lakho lokuzila ukudla, ngaphambi nje kokudla kwakho kokuqala. Lokhu kungakusiza ukuthi usebenzise imiphumela emihle yokuzila ukudla ngesikhathi sokuqeqeshwa kwakho. Ngemva kokujima kwakho, phumula ukudla kwakho ngokudla okulinganiselayo okucebile ngamaprotheni nama-carbohydrate ukusekela ukululama nokukhula kwemisipha.
Hlala Umanzi
Ngesikhathi uzila ukudla, kubalulekile ukuhlala unamanzi anele. Phuza amanzi amaningi phakathi nesikhathi sakho sokuzila ukudla ukuqinisekisa ukuthi usukulungele ukusebenza kahle kakhulu ngesikhathi sokuqeqeshwa kwakho kwesisindo.
Ukukhathazeka Okuvamile kanye Nemibono Engafanele
Njenganoma iyiphi indlela yokudla noma yokuzivocavoca, kunezinkinga ezivamile kanye nemibono eyiphutha ehlotshaniswa nokuzila ukudla ngezikhathi ezithile kanye nokuqeqeshwa kwesisindo. Ake sibhekane nezinye zalezi:
Ukulahlekelwa Imisipha
Enye yezinto ezibaluleke kakhulu ezikhathazayo ukwesaba ukulahlekelwa isisindo semisipha ngenkathi uzila ukudla. Kodwa-ke, ucwaningo lubonisa ukuthi uma kwenziwa ngendlela efanele nangokudla okufanele, ukuzila ukudla ngezikhathi ezithile kungasiza ekulondolozeni imisipha futhi kukhuthaze ukulahleka kwamafutha.
Amazinga Amandla
Abanye bakhathazeka ngokuthi ukuzila ukudla kungaholela ekwehleni kwamazinga amandla ngesikhathi sokuzilolonga. Nakuba kungathatha isikhathi ukuthi umzimba wakho uzivumelanise ne-IF, abantu abaningi babika amandla akhuphukile kanye nokucaca kwengqondo uma sebejwayele isimiso sokuzila ukudla.
Isiphetho
Ukufaka ukuzila ukudla ngezikhathi ezithile ohlelweni lwakho lokuqeqeshwa kokufaneleka komzimba kungaba yinto eshintsha kakhulu imigomo yakho yokufaneleka komzimba. Ngokuthuthukisa ukushisa amafutha, ukuthuthukisa amazinga ama-hormone, kanye nokubhekana nezinkinga ezivamile, ungathuthukisa intuthuko yakho. Khumbula ukuthi ukungaguquguquki kanye nokubekezela kubalulekile lapho usebenzisa noma iyiphi indlela entsha yokuphila. Xhumana nochwepheshe wezempilo noma isazi sokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho kanye nokuzivocavoca umzimba. Ngokuzinikela kanye nendlela efanele, ungathuthukisa izinzuzo zakho futhi ufinyelele imiphumela oyifunayo.
DAPOW Mnu. Bao Yu Ucingo:+8618679903133 Email : baoyu@ynnpoosports.com
Isikhathi sokuthunyelwe: Juni-12-2024