Kwiminyaka yakutshanje, ukuzila ukutya okukhawulezileyo (IF) kuye kwathandwa kungekuphela nje ngenxa yeenzuzo zayo zempilo, kodwa nangokukwazi kwayo ukunceda abantu bafikelele kwiinjongo zabo zempilo. Kweli nqaku, siza kuhlola indlela ukuzila ukutya okukhawulezileyo okunokuphucula ngayo inkqubo yakho yoqeqesho lwe-aerobic, okukuvumela ukuba wakhe izihlunu kwaye unciphise amafutha ngempumelelo ngakumbi kunangaphambili. Ngokudibanisa amandla okuzila ukutya okukhawulezileyo nokuzilolonga, ungathatha uhambo lwakho lokuqina komzimba uye kwinqanaba elitsha.
Kuthetha ukuthini ukuzila ukutya okukhawulezileyo?
Ngaphambi kokuba sijonge indlela ukuzila ukutya okukhawulezileyo okunokuphucula ngayo uqeqesho lwakho lobunzima, masicacise ukuba yintoni na. Ukuzila ukutya okukhawulezileyo yindlela yokutya equka ukuhamba ngebhayisekile phakathi kwexesha lokuzila ukutya nokutya. Lo mjikelo uhlala utshintshana phakathi kokuzila ukutya nokutya, kwaye kukho iindlela ezininzi ezidumileyo ze-IF, njengendlela ye-16/8 (ukuzila ukutya iiyure ezili-16 kunye nokutya ngexesha leeyure ezisi-8) okanye indlela ye-5:2 (ukutya ngesiqhelo iintsuku ezintlanu kunye nokutya iikhalori ezimbalwa kakhulu kwiintsuku ezimbini ezingalandelelaniyo).
Ukusebenzisana phakathi kokuzila ukutya okwethutyana kunye noqeqesho lwe-aerobic
Ukuzila ukutya okukhawulezileyo kunye noqeqesho lwe-aerobics kunokubonakala ngathi yinto engenakwenzeka xa uqala ukuyijonga, kodwa eneneni ziyahambelana kakuhle. Nantsi indlela:
Ukutshisa Amafutha Okuphuculweyo
Ngexesha lokuzila ukutya, amanqanaba e-insulin emzimbeni wakho ayehla, nto leyo evumela ukuba ufumane amafutha agciniweyo ukuze ufumane amandla ngokufanelekileyo. Oku kuthetha ukuba xa uqeqesha umzimba wakho ngexesha lokuzila ukutya, umzimba wakho unethuba lokusebenzisa amafutha njengomthombo wamandla oyintloko, okukunceda utshise amafutha agqithisileyo ngelixa usakha izihlunu.
Amanqanaba eHormone aphuculweyo
I-IF ibonakalisiwe ukuba inefuthe elihle kumanqanaba eehomoni, kuquka i-hormone yokukhula komntu (HGH) kunye ne-insulin-like growth factor-1 (IGF-1). Ezi homoni zidlala indima ebalulekileyo ekukhuleni nasekubuyeleni kwemisipha, nto leyo eyenza ukuzila ukutya okukhawulezileyo kube sisixhobo esibalulekileyo kubaqeqeshi beFitness abafuna ukuphucula ukuphumelela kwabo.
Ukuphumeza ukuzila ukutya okukhawulezileyo ukuze kuqeqeshwe ukuqina komzimba
Ngoku ekubeni siqonda iingenelo ezinokubakho, makhe sixoxe ngendlela yokufaka ukuzila ukutya okukhawulezileyo kwinkqubo yakho yoqeqesho lokuqina komzimba ngokufanelekileyo:
Khetha indlela eyiyo ye-IF
Khetha indlela yokuzila ukutya rhoqo ehambelana nendlela yakho yokuphila kunye neshedyuli yakho yokuzilolonga. Indlela ye-16/8 idla ngokuba yindawo elungileyo yokuqala kubantu abaninzi abathanda ukuzilolonga, njengoko ibonelela ngexesha lokutya iiyure ezisi-8, elinokwamkela ngokulula ukutya kwangaphambi nasemva kokuzilolonga.
Ixesha Libalulekile
Cinga ngokuhlela ukuzilolonga kwakho ekupheleni kwexesha lakho lokuzila ukutya, ngaphambi nje kokutya kwakho kokuqala. Oku kunokukunceda ufumane imiphumo emihle yokutsha kwamafutha okuzila ukutya ngexesha loqeqesho lwakho. Emva kokuzilolonga, phumla ukuzila kwakho ngokutya okunesondlo esityebileyo kwiproteni kunye neecarbohydrates ukuxhasa ukuvuselelwa kwemisipha kunye nokukhula kwayo.
Hlala Umanzi
Ngexesha lokuzila ukutya, kubalulekile ukuba uhlale unamanzi aneleyo. Sela amanzi amaninzi ngexesha lokuzila ukutya ukuqinisekisa ukuba ukulungele ukusebenza kakuhle ngexesha loqeqesho lwakho lobunzima.
Iingxaki Eziqhelekileyo Neengcinga Ezingachanekanga
Njengakwezinye iindlela zokutya okanye zokomelela, kukho iingxaki eziqhelekileyo kunye neengcamango ezingalunganga ezinxulumene nokuzila ukutya okukhawulezileyo kunye nokuqeqesha ubunzima. Makhe sijongane nezinye zezi:
Ukulahlekelwa yimisipha
Enye yezona zinto zibalulekileyo kukoyika ukulahleka kwemisipha ngelixa uzila ukutya. Nangona kunjalo, uphando lubonisa ukuba xa kwenziwa ngokuchanekileyo nangokutya okufanelekileyo, ukuzila ukutya okukhawulezileyo kunokunceda ukugcina izihlunu kunye nokukhuthaza ukulahleka kwamafutha.
Amanqanaba Amandla
Abanye baxhalabile kukuba ukuzila ukutya kunokubangela ukwehla kwamandla ngexesha lokuzilolonga. Nangona kungathatha ixesha ukuba umzimba wakho uziqhelanise ne-IF, abantu abaninzi baxela ukuba amandla abo aphezulu kunye nokucaca kwengqondo xa sele beqhelene neshedyuli yokuzila ukutya.
Isiphelo
Ukufaka ukuzila ukutya okukhawulezileyo kwinkqubo yakho yoqeqesho lokuzilolonga kunokutshintsha iinjongo zakho zokomelela komzimba. Ngokuphucula ukutshiswa kwamafutha, ukuphucula amanqanaba ehomoni, nokujongana neengxaki eziqhelekileyo, ungenza ngcono inkqubela yakho. Khumbula ukuba ukungaguquguquki kunye nomonde zibalulekile xa usebenzisa nayiphi na indlela entsha yokuphila. Nxibelelana nengcali yezempilo okanye ingcali yesondlo ngaphambi kokuba wenze utshintsho olukhulu kwindlela yakho yokutya kunye nokuzilolonga. Ngokuzinikela kunye nendlela efanelekileyo, unokuphucula inzuzo yakho kwaye ufezekise iziphumo ozifunayo.
UDAPOW UMnu. Bao Yu Umnxeba:+8618679903133 Email : baoyu@ynnpoosports.com
Ixesha lokuthumela: Juni-12-2024