Kukho abantu abanexesha kuphela lokuqeqesha into yokuqala ekuseni okanye abathanda ukuzola kokuqaphela isitalato esingenanto. Nkqu neendawo zokujima ziphantse zabucala xa ilanga lisaqala ukuphuma. Ngabo bantu banesibindi abalawula ukuphuma ebhedini baze banxibe iimpahla zabo zezemidlalo abazibuza ukuba bafanele badle isidlo sakusasa ngaphambi okanye emva koqeqesho.
Kwelinye icala, uya kube uvile ukuba ukwenza imidlalo kwisisu esingenalutho kuthanda ukutshiswa kwamafutha, nangona kukwenzakalisa ngenxa yokuba wenza buthathaka izihlunu. Ngaba oku kuyinyaniso? Ngaba kubi ukuqeqesha ngaphandle kwesidlo sakusasa?
Icinga ntoni inzululwazi?
Kukho izifundo eziqinisekisa ukuba emva kweeyure ze-12 zokuzila ukutya, uqeqesho oluphantsi lubangela i-lipid oxidation enkulu. Kuyathakazelisa ukuba xa abagijimi benyusa amandla, uqeqesho aluzange lusebenzise amafutha amaninzi kumandla, kungakhathaliseki ukuba badle isidlo sakusasa okanye cha.
Kwakhona kwaqinisekiswa ukuba ukwenza i-HIIT ayivelisi iiyantlukwano ezininzi kwisisu esingenalutho okanye ukhe watya ukutya ngaphambili. I-Lipid oxidation yayifana kuzo zombini iimeko. Ngoko musa ukunyanzelela ukuba ungadli isidlo sakusasa ukuze "ulahlekelwe ngamanqatha."
Olunye uphando lwakutshanje lubonise ukuba ukuzila ukutya kubantu abanokutya kwe-hypercaloric kunceda ukugcina ubunzima. Ukongezelela, iphucula ukuvakalelwa kwe-insulin kunye nokunyamezela okungcono kwe-glucose.
Ngaba ichaphazela ukusebenza?
Ngokuqinisekileyo, ukuzila ukutya kuchaphazela ukusebenza kwakho. Ngokuxhomekeke kuhlobo loqeqesho olwenzayo, umphumo uya kuba ngcono okanye ube mbi. Xa sifuna ubuninzi obuphezulu kwizihlunu zethu, amaxesha amaninzi amanqatha awaniki amandla aneleyo kwaye atsala i-glycogen.
IGlycogen (iswekile ekwiiseli zethu) ikhawuleza kakhulu ukunika amandla xa ithelekiswa namafutha, ngoko ke ukuba ukhangela phucula ixesha lakho okanye uphakamise ubunzima obuninzi, ukwenza kwisisu esingenalutho akuyi kuba yinto engcono kakhulu. Asikuko ukuba kubi, kodwa ukuba awuyi kuba namandla afanayo.
Ukuba uziqeqesha ngokuphakathi, ukuzila ukutya kunokukusebenzela. Ingqalelo iimbaleki nabakhweli beebhayisikile! Njengoko besitshilo ngaphambili, ukuzila ukutya, amanqanaba e-glycogen aphantsi kwaye udla ngokutshisa amanqatha amaninzi. Ukuba sihlala umzimba wethu kule nkqubo, siya kufumana ngaphezulu ezantsi ukuxhathisa kwaye siya kusebenza ngakumbi. Ukuzila ukutya kuthetha ukungathathi nantoni na, ukuba ufaka i-gel yamandla ngaphambi kokuba uphume ukuqeqesha, ukuzila ukutya akuyi kuba luncedo kuba unikezela nge-glycogen emzimbeni wakho.
Ke, ukuzila ukutya ewe okanye hayi?
Ukuhamba kude neentsomi zokuba uqeqesho kwisisu esingenalutho kubi kakhulu kuba kunokukunika ubumnyama, yonke into iya kuxhomekeka kwiinjongo zakho zemidlalo:
- Ukuba ujonge ukutshisa amanqatha amaninzi ngokubaleka ngokuphakathi, zama ukuzila ukutya.
- Ukuba ufuna umzimba wakho uqhelane nokutya amanqatha amaninzi ukuze ufumane ezantsi, ngokukhawuleza ngamaxesha. Ngale ndlela uya kushiya ezinye iintsuku ukuphucula amanqaku akho.
- Ukuba wenza uqeqesho oluphezulu okanye amandla kunye neentsimbi, kungcono ukuzilolonga ngesidlo sakusasa. Ukuba unyanzelisa ukuzila ukutya ngelixa uqeqesha ngeesindo, thatha i-BCAA ukuphepha ukulahlekelwa yimisipha.