Kwiminyaka yakutshanje, ukuzila ngokukhawuleza (IF) kuye kwafumana ukuthandwa kungekuphela nje ngenxa yeenzuzo zayo zempilo, kodwa kunye nokukwazi kwayo ukunceda abantu ngokufanelekileyo bafezekise iinjongo zabo zokufaneleka. Kweli nqaku, siza kuphonononga ukuba ukuzila ukutya okwethutyana kunokuphucula njani inkqubo yakho yoqeqesho lwe-aerobic, kukuvumela ukuba wakhe izihlunu kwaye ulahlekelwe ngamafutha ngokufanelekileyo kunangaphambili. Ngokudibanisa amandla okuzila ukutya okwethutyana kunye nemithambo, unokuthatha uhambo lwakho lokufaneleka ukuya kwiindawo eziphakamileyo.
Yintoni ukuzila ukutya okwethutyana?
Ngaphambi kokuntywila kwindlela ukuzila ukutya okwethutyana kunokuphucula uqeqesho lwakho lobunzima, makhe sicacise ukuba yintoni na. Ukuzila ukutya okwethutyana yindlela yokutya ebandakanya ukuhamba ngebhayisikile phakathi kwexesha lokuzila kunye nokutya. Lo mjikelo ngokuqhelekileyo utshintshana phakathi kokuzila kunye nokutya kweefestile, kwaye kukho iindlela ezininzi ezidumileyo ze-IF, ezifana ne-16/8 indlela (ukuzila ukutya kwiiyure ze-16 kunye nokutya ngexesha lefestile ye-8) okanye indlela ye-5: 2 (ukutya ngokuqhelekileyo ezintlanu. iintsuku kunye nokutya iikhalori ezimbalwa kakhulu kwiintsuku ezimbini ezingalandelelaniyo).
I-Synergy phakathi kokuzila ukutya okwethutyana kunye noqeqesho lwe-aerobic
Ukuzila ukutya okwethutyana kunye noqeqesho lwe-aerobic kunokubonakala ngathi yindibaniselwano engalindelekanga ekuqaleni, kodwa eneneni ziyancedisana kakuhle. Nantsi indlela:
Ukutshiswa kwaMafutha okongeziweyo
Ngexesha lokuzila ukutya, amanqanaba e-insulin omzimba wakho ehla, ewuvumela ukuba ufikelele kumafutha agciniweyo ukuze ube namandla ngakumbi. Oku kuthetha ukuba xa usenza uqeqesho lweFitness ngexesha lefestile yakho yokuzila ukutya, umzimba wakho unakho ukusebenzisa amanqatha njengomthombo wamandla oyintloko, kukunceda utshise amanqatha amaninzi ngelixa usakha izihlunu.
Amanqanaba eHormone aphuculweyo
I-IF ibonakaliswe ngokufanelekileyo kumanqanaba e-hormone, kuquka i-hormone yokukhula komntu (HGH) kunye ne-insulin-efana ne-factor factor-1 (IGF-1). La mahomoni adlala indima ebalulekileyo ekukhuleni kwezihlunu kunye nokuchacha, okwenza ukuzila ukutya okwethutyana kube sisixhobo esibalulekileyo sabaqeqeshi boBulunga abajonge ukukhulisa iinzuzo zabo.
Ukuphumeza uZilo oluNgaphakathi kuQeqesho lokuQeqesha
Ngoku siyaziqonda iingenelo ezinokubakho, masixoxe ngendlela yokubandakanya ukuzila okwethutyana kwindlela yakho yoQeqesho lokuQeqesha ngokufanelekileyo:
Khetha iNdlela eLungileyo ye-IF
Khetha indlela yokuzila ngokukhawuleza ehambelana nendlela yakho yokuphila kunye neshedyuli yokuzilolonga. Indlela ye-16/8 idla ngokuba sisiqalo esihle sabaninzi abathanda ukuqina, njengoko ibonelela ngefestile yokutya yeeyure ezisi-8, ekwaziyo ukwamkela ukutya kwangaphambili nasemva kokusebenza.
Ixesha lingundoqo
Cinga ngokucwangcisa ukuzilolonga kwakho ukuya ekupheleni kwefestile yakho yokuzila ukutya, ngaphambi nje kwesidlo sakho sokuqala. Oku kunokukunceda ukuba wenze imali kwiziphumo eziphuculweyo zokutshisa amanqatha okuzila ukutya ngexesha leseshoni yakho yoqeqesho. Emva kokuzivocavoca kwakho, qhawula ukutya kwakho ngokutya okulinganayo okutyebileyo kwiiprotheyini kunye neecarbohydrates ukuxhasa ukubuyiswa kwemisipha kunye nokukhula.
Hlala Hydrated
Ngelixa uzila ukutya, kubalulekile ukuba uhlale u-hydrated ngokwaneleyo. Sela amanzi amaninzi kwifestile yakho yokuzila ukutya ukuze uqiniseke ukuba ukulungele ukwenza konke okusemandleni akho ngexesha leeseshoni zoqeqesho lobunzima.
Iinkxalabo eziqhelekileyo kunye neengcamango ezingezizo
Njengayo nayiphi na indlela yokutya okanye ukufaneleka, kukho iinkxalabo eziqhelekileyo kunye neengcamango eziphosakeleyo ezinxulumene nokuzila ngokukhawuleza kunye nokuqeqeshwa kobunzima. Makhe siqwalasele ezinye zezi:
Ukulahleka Kwezihlunu
Enye yezona zinto zixhalabisayo kukoyika ukulahlekelwa yimisipha ngelixa uzila ukutya. Nangona kunjalo, uphando lubonisa ukuba xa lwenziwe ngokuchanekileyo kunye nesondlo esifanelekileyo, ukuzila ukutya okwethutyana kunokunceda ukugcina imisipha kunye nokukhuthaza ukulahleka kwamafutha.
Amanqanaba Amandla
Abanye banexhala lokuba ukuzila ukutya kunokukhokelela ekwehleni kwamaqondo amandla ngexesha lokuzilolonga. Ngelixa kunokuthatha ixesha ukuba umzimba wakho uqhelane ne-IF, abantu abaninzi baxela ukonyuka kwamandla kunye nokucaca kwengqondo xa sele beqhelana neshedyuli yokuzila.
Ukuqukumbela
Ukubandakanya ukuzila ngokukhawuleza kwindlela yoqeqesho lweFitness kunokutshintsha umdlalo kwiinjongo zakho zempilo. Ngokwandisa ukutshisa amanqatha, ukunyusa amanqanaba ehomoni, kunye nokujongana neenkxalabo eziqhelekileyo, unokuyandisa inkqubela yakho. Khumbula ukuba ukungaguquguquki kunye nomonde ngundoqo xa usamkela nayiphi na indlela entsha yokuphila. Qhagamshelana nengcali yezempilo okanye ingcali yezondlo ngaphambi kokuba wenze utshintsho olubalulekileyo kwindlela otya ngayo kunye nesiqhelo sokuzilolonga. Ngokuzinikezela kunye nendlela efanelekileyo, unokutshisa iinzuzo zakho kwaye ufezekise iziphumo ozinqwenelayo.
UDAPOW UMnu. Bao Yu Umnxeba: +8618679903133 Email : baoyu@ynnpoosports.com
Ixesha lokuposa: Jun-12-2024