Into abantu bonke (okanye phantse bonke) abakhe bayilandela ebomini babo ifumana ubunzima bemisipha. Umntu onesihlunu ngakumbi ufumana ukubonakala kwaye ubonakala esempilweni. Inkqubo eyaziwa njengokufumana ivolumu yemisipha inzima, ukuzincama kunye nabantu abanokuziphatha okuhle. Ngokubanzi, bonke abantu abazamile ukunyusa umthamo wabo wemisipha basilele kalusizi, kuba khange balandele yonke imigaqo eyimfuneko ukuyiphumeza.
Apha siza kukunika iikhonsepthi kunye iingcebiso zokufumana ubunzima bemisipha ngokuchanekileyo. Ke ngoko, ukuba ungumntu oqeqeshwe kakuhle kwaye uyakwazi ukuhlangabezana neenjongo zakho, le yiposti yakho 🙂
Iintsomi malunga nokwakha umzimba
Kuyo yonke i-intanethi, sifumana amaphepha amaninzi ewebhu kunye namajelo apho asifundisa khona umhlaba wokwakha umzimba. Sikuqhelile ukufunda amanqaku "kwezona mithambo zintandathu zisempilweni ...", "okona kutya kufanelekileyo ...", njl. Nangona kunjalo, Le yimpazamo yokuqala Siyazibophelela xa sicwangcisa iinjongo zethu.
Kwaye siqhelile ukuzama ukufezekisa into esiyicebisayo ngomzamo omncinci. Sifuna ukuya ejimini okwexeshana, oko kungabizi mali ininzi kuthi, sitye into eqhelekileyo kwaye silindele iziphumo ezingummangaliso. Inkqubo yokufumana izihlunu inzima kakhulu, kuba zininzi izinto ezichaphazelekayo. Into nganye, nayo, ithwala iimpembelelo ezithile kunye nezinto eziguquguqukayo ezenza kube nzima nangakumbi. Kungenxa yokuba umntu ngamnye wahlukile.
Enye inkolelo malunga nokwakha umzimba kukutya kweenkwenkwezi okanye imimangaliso. Kuqhelekile ukuva malunga neprotheni inyikima eneempembelelo ezintle okanye iinkqubo oza kuthi ufumane ivolumu ngexesha elifutshane. Kaninzi uhlala uva abantu abathi ukutya kunye nokutya sisiseko sokufumana izihlunu. Konke oku kuyinto engenakwenzeka ngokwenyani. Umntu ngamnye wahlukile kwaye uneemfuno ezingafaniyo. Akukho kutya ehlabathini okanye kulolongwa Kwaye kuqhelekile kuye nabani na ofuna ukufumana ubunzima bemisipha.
Eyona nto kukuhlalutya umahluko ngamnye ongenelela kwinkqubo yokwakha umzimba kwaye uyiqhelanise neemfuno zethu. Kokubini ukutya, umthambo, okunye, ixesha esilityala kunye notshintsho oluyimfuneko.
Izinto ezinokuthi zithathelwe ingqalelo ukonyusa ubunzima bemisipha
Siza kudwelisa ezona zinto zibalulekileyo zichaphazela yonke inkqubo yokwakha umzimba.
Ukutya
Eyona nto ibaluleke kunayo yonke kukutya. Ukukhula okufanelekileyo, izihlunu zethu zifuna zonke izondlo ezinako. Umyinge wesondlo ngasinye ubalulekile, kuba ukuba siyazilolonga, imfuno yezakhamzimba iya kwahluka. Ubungakanani beprotheni umntu ongazenziyo izinto eziyimfuneko yokwakha umzimba ayifani nenye eyenzayo. Kwangaphambili, ukutya kwigrama enye yeeproteni ngekhilogram yesisindo ngosuku kwanele. Nangona kunjalo, abo baya ejimini ukuze bafumane umthamo, baya kufuna i-2-2,5 yeegram ngekhilogram yesisindo.
Kwithiyori kwanele ukutya igrama enye yeeproteni ngokwe kilogram yemisipha. Kodwa kukho iingxaki ezininzi. Eyokuqala kukuba ayaziwa ngokuqinisekileyo ukuba lingakanani inani elichanekileyo lemisipha esinayo. Okwesibini kukuba ayizizo zonke iiprotein ezigqityiweyo ezigqityiweyo ezigqityiweyo kwaye zifikelela kwiimisipha zethu.
Ukutya okunotye kakhulu kwiicarbohydrate Njengowona mthombo uphambili kunye neprotheni yeyona nto icetyiswayo yokufumana ubunzima bemisipha. Ukuzivocavoca umzimba kuphelisa iivenkile ze-glycogen egazini lethu, nto leyo eyimpendulo kwiicarbohydrate. Kwelinye icala, iproteni kukutya kwesihlunu. Ifayibha nayo yinto ekufuneka ithathelwe ingqalelo, kuba iyasinceda ukukhupha izinto eziyityhefu egqithisileyo emzimbeni kwaye sibe nokuhamba okungcono kwamathumbu.
Xa kufikwa kumanqatha, kukho ukuqhuma kwezimvo kunye neentsomi malunga nayo. Amafutha ayimfuneko emzimbeni wethu, ukuba nje "alungile". Sithetha ngamafutha e-monounsaturated kunye ne-polyunsaturated ekhoyo kumandongomane, kwiavokhado nakwintlanzi enamafutha. Ngokuqinisekileyo uvile I-omega 3 fatty acids. Ziyimfuneko kakhulu ekusebenzeni kakuhle komzimba kunye noovimba bamandla.
Ukuzilolonga komzimba
Ukufumana ubunzima bemisipha kufuneka utyale yonke imihla Imizuzu engama-30 ukuya kwengama-45 yokuzilolonga ngamandla. Kuyathakazelisa ukusebenza ngokuzivocavoca apho amaqela emisipha aliqela asetyenziswa ngexesha elinye ukubumba umzimba. Ubunzima obufanele ukubekwa, ngokuchaseneyo noko kucingelwayo, ayibubo ubuninzi obunokubakho. Imalunga nokwenza umthambo onamandla apho sihlala sisemgangathweni womzimba
Ingcebiso ebalulekileyo yophuhliso lwezihlunu ayikokusebenzisa gadalala oomatshini bokulinganisa ubunzima. Ezi zinto zenzelwe ukunciphisa amandla omthambo kunye nokwenza kube lula ngakumbi. Ukongeza, zenziwe ngohlobo lokuba kufanele ukuba silingane ngokupheleleyo ukuze sizuze lukhulu kuko. Akunjalo, akukho mntu unecala elinye elilinganayo nelinye. Kukho abo banomlenze wasekunene onamandla kunasekhohlo, igxalaba lasekhohlo liphuculwe ngakumbi kunasekunene, njl.
Iindlela zokuzilolonga kufuneka zenziwe ngolawulo olufanelekileyo lwemisipha kunye uphindo olususela ku-6 ukuya ku-12. Ngale ndlela, siya kuba sithanda inkqubo yehypertrophy yemisipha kunye nokuqhekeka kwemicu. Phakathi komthambo ngamnye kubalulekile ukuba uphumle okungenani umzuzu omnye ngeseti nganye.
Ukuphumla kakuhle
Izihlunu ziphela zidiniwe emva kweseshoni yoqeqesho. Ke ngoko, kubalulekile ukuba ubondle kakuhle kwaye ubanike ukuphumla okufaneleyo. Ukulala phakathi kweeyure eziyi-8 ukuya kwezi-9 ngosuku kubalulekile ezinye izihlunu. Ukongeza, iqela ngalinye lezihlunu lifuna umndilili weeyure ezingama-72 zokuphumla ukuzisebenza kwakhona. Akukho msebenzi wokwenza i-biceps kunye ne-triceps mihla le, kuba isiphumo sayo asizukuvelisa nto.
Ukuphumla ngokuchanekileyo komzimba wethu kuya kusenza singabinamdla kangako kwi-insulin kwaye asizukukhupha i-cortisol engaphaya (ihomoni eyaziwa njengoxinzelelo).
Uncediso
Mhlawumbi uvile ngeprotein kunye ne-carbohydrate shake. Zisemthethweni "ngokupheleleyo" kwaye aziyongozi empilweni. Ukusetyenziswa kwayo kunokunyusa iziphumo zokutya kunye nokuzilolonga, kuba izithako zayo zithathwa ekutyeni.
Kuya kufuneka uhlale uyikhumbula loo nto zizongezo hayi endaweni yazo. Iprotein okanye i-carbohydrate shake akufuneki ithathe indawo yokutya, nokuba yintoni na.
Uqeqesho rhoqo
Okokugqibela, ukuba asihlali rhoqo kwaye siqeqeshwa ngendlela yethu yobomi, asizukufumana ziphumo. Ukuya ejimini iinyanga ezimbalwa okanye ukutya okwethutyana akusayi kusinceda sifezekise iinjongo zethu zexesha elide. Ukuba sifuna ukuguqula umzimba wethu, kuya kufuneka sisebenzise yonke into ekhankanywe kwiposti kubomi bakho bemihla ngemihla.
Eyona nto ibaluleke kakhulu kuko konke ukonwaba yile nto uyenzayo kwaye ube nomonde ngaphambi kokuba ubone iziphumo ezingenakwenzeka. Akukho lutshintsho lukhawulezileyo okanye utshintsho oluzenzekelayo oluhlala luhleli. Yintoni ekhoyo kukuba nendlela yokuphila esempilweni enikezelwe kwiinjongo zakho.