Ukucima imisipha yinkqubo yokuphucula ukuxhaswa kwemisipha

Ngokuqhelekileyo kwenzeka ukuba abantu abaqala ukuzisebenzisa ukuze baphucule umzimba wabo ngokuhamba kwexesha banomuvo wokuthi, nangona ukupompa kweempumlo eziyimpumelelo, akunakukwazi ukulahla ubunqamle obuninzi beoli. Ukuze ufezekise le njongo, akufuneki kuphela ukupompa ubunzima be-muscle, kodwa kufuneka uguqulwe kwisondlo esikhethekileyo , apho ukutywa kwezihlunu kuya kuthatha ixesha elide. Ngaphandle kokunamathela kwisidlo esikhethekileyo ngexesha loqeqesho, isiphumo esihle asikufikeleleki.

Enyanisweni, ukumiswa kwezihlunu kuyinkqubo eyinkqubo ebalulekileyo, ngexesha lokuphucula izihlunu. Oku kunokwenzeka kuphela ngokuncipha kwinqanaba lamanqatha angaphantsi. Ubude beli nkqubo buxhomekeke kwisilinganiselo sokuqeqeshwa ngokomzimba komntu. Ungakulibali ukuba ngexesha lokutya, kungekuphela nje kwinqanaba leenqatha, kodwa kunye nobuhlungu besisundu, ukwenzela ukuba ukomisa imisipha kudinga ukutya okukhethekileyo, apho umxholo we-caloric wokutya uyancitshiswa ngokuthe ngcembe, kodwa iindleko zazo kufuneka zibe zikhulu kunokuba zidle ukutya.

Okokuqala, ukutya akubandakanyi amafutha esilwanyana ezifana noshi, amafutha, ibhotela kunye nama- carbohydrates aphucukileyo, amelwa ngethukela, i-confectionery. Ekudleni okuninzi ngokwaneleyo kufuneka kube yimifuno yemifuno, equlethwe ngumnquma okanye ioli. Ukucima izihlunu kuya kufuna ukutya okwaneleyo kwee-3 kunye nee-6 ze-Omega zi-fatty acids eziqulethwe kwiintlanzi ezinamafutha. Igalelo elihle kakhulu likwabandakanywa nokutya kwenani elikhulu lee-carbohydrate ezicothayo, ezinokutya okutya, imifuno, imveliso yepuphu ebusweni be-rye, izithelo ezingenasiphunga. Ukucima izihlunu kunye nokwanda kweesistim kudinga ukwanda kwindlovu ye-protein, kuba iyona mthombo oyintloko wamacidi e-amino ayimfuneko ekwakhiweni kweeseli zamascle.

Ngaloo ndlela yokutya, kufuneka udle 6-7 ngosuku, kodwa ngexesha elifanayo, ukutya kudliwe kwiincinci ezincinci. Ukunciphisa inani lokutya kukukhokelela ekunciphiseni ubunzima besisipha kunye nokwanda okwenziwe kumanqatha omzimba. Ukucima imisipha kudinga ukusebenzisa inani elaneleyo lamavithamini kunye neemaminerali ezibalulekileyo, ngoko ke iingcali zicebisa ukutywa kwezihlunu ukuba zithathe izongezo eziqukethe ubunzima bezo zondlo.

Ngeli xesha, kuyafuneka kwakhona ukujonga ngokukhawuleza urhulumente wamanzi. Usuku kufuneka lugqitywe ubuncinane ii-2-3 ilitha zamanzi. Abadlali bezemidlalo, ukuze bafumane iziphumo ezigqwesileyo, bathathe izongezo ezikhethekileyo ezivunyiwe yiSebe lezeMpilo. Ezi ziquka iprotheni ye-whey, i-amino acid BCAA, i-creatine, i-leucine, i-glutamine kunye nezinye iziyobisi. Ukusetyenziswa kwabo kufuneka kuvunyelwane noogqirha.

Ukutshala kwezihlunu akusiyo kuphela kwisondlo sokutya, kodwa kuqeqesho olufanelekileyo. Yenza oku kathathu ngeveki. Uqeqesho loMandla luphetha imizuzu engama-20 yovavanyo lomzimba. Ngeentsuku ezikhululekile ukuqeqeshwa okusisiseko, yenza uqeqesho lwe- aerobic. Ubungakanani bemizuzu engama-30. Ngethuba lokuqeqesha, ukutshiswa okukhulu kweoli kunye ne-glucose kwenzeka, oku kunceda ukunciphisa iipompo ezinamafutha. Kubalulekile ukuvavanya ubunzulu bezenzo zokuzilolonga, ngenxa yokunyamekela okukhulu, ukuzivocavoca kungaguquka zibe yi-anaerobic, ebonisa ukuba amandla asebenzayo.

Ngaphambi kokuzilolonga, akufanele udle nayiphi na i-carbohydrate, njengoko ikhuthaza ukuveliswa kwe-insulin, okuthintela ukutshiswa kwamafutha. Kukulungele ukwenza ukuqeqeshwa kwe-aerobic ekuseni, ngaphambi kwesidlo sokuqala.

Ukucima imisipha yenkcazelo ngexesha lokutya okufanelekileyo kunye nokwenza imilenze efanelekileyo kakhulu yokuphucula imeko yemisipha yommandla wesisu iya kunika umphumo onjalo, oza kuzingca ngawo.