Into ekudala yenziwa imfashini ixesha elide baleka kwisisu esingenanto. Ukuphulukana namafutha kunye nokuqala ukusebenza kwebikini yinto eyenziwayo kwezi ntsuku. Enye yeendlela ezenziwa ngakumbi nangakumbi kukubaleka ungakhange utye nantoni na kwaye uvuke nje. Ngale ndlela sinokutshisa amanqatha amaninzi, kuba umzimba unamaqondo asezantsi kakhulu eglycogen.
Kukho iinkolelo ezininzi malunga nokuba kulungile na ukubaleka ungatyanga. Ngaba uyafuna ukufumana inyani ngalo mkhuba? Kule posi silahla iintsomi, qhubeka ufunda kwaye ufumanise 🙂
Ibhalansi phakathi kokuzilolonga kunye nokutya
Xa umdlalo wezemidlalo uqhubeka, kuvela iindawo ezininzi kulo mbandela. Kuqala, kukho abo bakhusela iipesenti ezili-100 ngokwenza umthambo ekuthethwa ngawo kwaye badwelise zonke izibonelelo. Kwelinye icala, abagxeki abazikhanyelayo izibonelelo kwaye baqaqambisa izinto ezingalunganga okanye iingozi ezinokubakho empilweni. Okokugqibela, abo bantu bayayenza okanye hayi ngaphandle kokucinga ngayo, bayikhusela okanye bayigxeke.
Apha siza kwenza isimilo esitsha esizama ukuba nemvisiswano kungekuphela kwezimvo zabadlali, kodwa nomzimba wethu. Njengoko sele sazi, nawuphi na umthambo udityanisiwe umzamo, inkcitho yamandla kunye nexesha esilinikezela kulo. Sifumana amandla ekutyeni kwaye kuxhomekeke kuphela ekubeni sinokwenza imithambo ethile okanye hayi.
Ukubaleka kwisisu esingenanto kusebenza emva kokuchitha ubuncinci iiyure eziyi-8 ngaphandle kokutya ukutya. Yintoni ebisenzeka, vuka, unxibe uhambe ubaleka. Abantu abaninzi baqala umsebenzi ngaphandle kokutya isidlo sakusasa. Oku kungenxa yokuba ukunqongophala kwexesha okanye indlala kuvuswe nje. Eyona nto ixhaphakileyo kukuba uvuke, uzilungiselele uye emsebenzini, kwaye emva kweyure emva koko ufumane isidlo sakusasa.
Ngexesha esivuka ngalo emva kweeyure ezininzi ngaphandle kokutya, iivenkile zethu zecarbohydrate ziphantsi kakhulu. Oku kuthetha ukuba ngomzamo omncinci sinokubuyela kumafutha njengomthombo wamandla kwaye siwatshise ngokukhawuleza. Ngelixa ii-carbohydrate emzimbeni Zihlala kuphela phakathi kweeyure ezimbini okanye ezintathu emzimbeni, amanqatha awanamda.
IiCarbohydrate vs amafutha
Amandla aqulathwe kwiicarbohydrate awuthelekiseki nalawo amafutha. Umntu oneeponti ezingama-70 angabaleka izihlandlo ezingamashumi amane ngaphezulu umgama kunye namandla abonelelwe ngamafutha kunama-carbohydrate. Oku akuthethi ukuba sinamandla angapheliyo ekufumaneni amafutha. Amafutha afuna iicarbohydrate ukuze zisebenze. Xa sibaleka esiswini esingenanto, ngaphandle kwamafutha, sikwatshisa neeswekile. Ke ngoko, njengoko amanqanaba eglucose esezantsi kakhulu kusasa, sinokuba neengxaki ezinkulu zokuphelisa iswekile emafutheni.
Asinakulibala ukuba ingqondo yethu itya kuphela iswekile. Oku kuthetha ukuba ukubaleka kusasa kunokubangela umngcipheko wokuba nesiyezi okanye isicaphucaphu. Kwimisebenzi yokubaleka ebalekayo, kufuneka songeze ezinye izinto ezinje ubunzulu kunye nexesha lokuzilolonga, iimpawu zomntu ngamnye kunye neemeko zomoya (Ngeentsuku zobushushu umzamo wokuchitha usebenza mkhulu).
Xa siqala ukubaleka kwisisu esingenanto, umzimba wethu utshisa into eshiyekileyo iswekile yegazi kunye neecarbohydrate. Xa la mandla ephelile, siqala ukutsala amafutha. Kuya kufuneka umazi kakuhle umntu ofuna ukwenza olu hlobo lokuzilolonga kunye nokuxhathisa kwabo. Ukuba ukubanakho ukubaleka kungo-zero okanye kuphantsi, uya kuthambekela ngakumbi ekungasebenzisi oovimba bakho kakuhle kwaye ube nesiyezi.
Amafutha emizimba yethu
Umzimba wethu usebenzisa izibaso ezahlukileyo ngokuxhomekeke kwimithambo esiyenzayo. Xa umgama esiwuhambayo umfutshane kwaye amandla aphezulu, umzimba usebenzisa ii-carbohydrate njengomthombo wamandla. Le glucose kunye nesibindi kunye nemisipha glycogen esinayo egazini isetyenziselwa ukusinika amandla. Kwelinye icala, ukuba senza umthambo wexesha elide kunye nemigama emide, siya kusebenzisa amanqatha njengomthombo wamandla.
Oku kusikhokelela kwisiphelo esingathandekiyo. Ukuzila ukutya asizukukwazi ukuqhuba ixesha elide ngenxa yoovimba bethu beswekile esezantsi kunye nokuba nesiyezi. Ukuba sinokutya okuphezulu kwe-carbohydrate, nokuba senza oku kufutshane nokuzilolonga, asiyi kutshisa amanqatha. Esi sizathu senza ukuba kubaluleke ngakumbi ukulinganisa lo msebenzi kunye nokutya okune-carbohydrate ephantsi. Ngokuchaseneyo, ukuba sithatha ixesha elide kwaye lingaphantsi, siya kufumana izibonelelo.
Izikhokelo kunye neengcebiso zokubaleka kwisisu esingenanto ngokuchanekileyo
Kwiimbaleki zokuqala ezingazange zenze lo mkhuba, kulungele ukuqeqesha ngokuthe ngcembe nangokucothayo. Njengoko ixesha lihamba, yandisa umgama kunye nexesha elinikezelwe kulo. Xa iimbaleki sele ziqeqeshiwe, ukutshisa kwakhe amanqatha kuya kusebenza ngakumbi kwaye uya kuba nakho ukugcina i-glycogen. Le glycogen ibalulekile kutshintsho kuqeqesho. Umzekelo, utshintsho kwithambeka, ukuguqulwa kwesantya somdyarho okanye ukusebenza kwe-sprint.
Ezona ngcebiso zinganikwa ukwenza lo mkhuba ngokuchanekileyo zezi:
- Qala ngokwenza imidyarho ekhawulezayo ye Iiyure nje ezi-4 emva kwesidlo sokugqibela.
- I-hydration elungileyo ihlala ifuneka.
- Isantya sakho kufuneka sicothe kunokuba ubaleke kwisisu esigcweleyo.
- Yiza nokutya xa unesiyezi okanye ubuthathaka. Impilo yakho iza kuqala, ukuba ujongeka ukhathele okanye ukuzilolonga kukhulu kakhulu kuwe, phumla kwaye uphucule kancinci kancinci.
Xa ugqiba ukubaleka ungatyanga, kwiyure elandelayo emva koqeqesho, kuya kufuneka utye ukutya okusekwe indibaniselwano yeicarbohydrate kunye neeproteni. Oku kuya kukunceda ekubuyiseni izihlunu.
Ukubaleka kwisisu esingenanto yinto ebeka umngcipheko othile. Ngaphambi kokuba ubaleke ngolu hlobo, qiniseka ukuba ukwimo entle yomzimba kwaye musa ukuxhonywa kuyo. Ukufuna iziphumo ezilungileyo ngexesha elifutshane sisizathu sokuba abantu abaninzi besilele. Kwaye wena, wakhe wazama ukubaleka ungatyanga?