Utshwala emva kwemidlalo. Utshwala nemidlalo: izinkolelo nezingokoqobo

Wonke umuntu ungumkhweli wenjabulo yakhe: umuntu ukhetha indlela yokuphila enempilo nokuphumula okusebenzayo, izinkampani ezinomsindo, imigoqo namarekhodi, futhi othile ukhetha intuthuko engokomoya ibe yenyama.

Ukugqugquzela

Umphakathi wanamuhla udangele ukulimala kwemfucuza yezimboni, imvelo embi kanye nezimo ezicindezelayo. Ukuphendukela kwemvelo komzimba ngalolu hlobo lokucindezela kuyoba isifiso sokuphumula nokubuyisela amandla. Ngakho-ke, lapho beqoqa iqembu, abantu bavame ukuthola isiphuzo sokuphuza utshwala, okubhekwa njengesifo sokukhathala, futhi yedwa noma emaqenjini amancane bathanda isikhathi esithile esisebenzisekayo - ukudlala ezemidlalo. Kodwa-ke, bavame ukungacabangi ukuphuza utshwala emva kwezemidlalo, becabanga ukuthi kuyindlela ehle kakhulu yokuphumula.

Umphumela wotshwala emzimbeni

Utshwala luthinta umzimba kanje:

• Ijubane lokuphendula linciphisa futhi ukuxhumana kuhamba, okuyinto isimo esidingekayo ezemidlalo ezidinga ukuxilongwa okukhulu. Abagibeli bezisebenzi nabagibeli bazama ukugcina "umthetho omile" ngesikhathi sokuqeqeshwa kwezemidlalo.
• Izinga lokulala, okubaluleke kakhulu ukubuyisela umzimba. Ukuhlanganisa ngaphambi kokuphupha i-sports ne-alcohol, imisipha yezemidlalo ngeke ibuyiselwe ngemuva kokuqeqeshwa, futhi izinsimbi zizobhujiswa kalula.
• Ukukhuthazela, isici esibalulekile empilweni yabasebenzi, abagibeli, abagibeli, abagibeli nabanye abagijimi, bawe. Lokhu kunciphisa yonke imizamo eyenziwe ngesikhathi sokuqeqeshwa, cha. Utshwala luvimbela ukukhiqizwa kwe-glycogen, ngenxa yokuthi umzimba awukwazi ukusebenza ngamandla aphelele futhi ufeze imiphumela ephezulu. Ngaphezu kwalokho, umuzwa wobuthakathaka ngemuva kokuphuza utshwala awusizo ekugxileni ekuqeqesheni.
• Ukulinganiswa kwamanzi okuphuthumayo nokuphelelwa amanzi kwamanzi kwenzeka. Njengoba utshwala (i-ethanol) luyisisindo esinobuthi, izinso zibandakanyeka ekususeni, isihlungi sayo esiyinhloko, esinezikhukhula ezikhulayo, okuholela ekukhuculweni kwamanzi nokuguqulwa kwegazi, okuhambisana namaqabunga egazi nokuntuleka kokukhula kwamasipha, okudinga amanzi.
• Inqubo yokuqoqa ama-deposit fat iyanda. Utshwala uqukethe ama-khalori angu-700 ngamagremu angu-100, futhi awekho amaprotheni nama-carbohydrate adingekayo ukuze agcine imisebenzi ebalulekile yomzimba. Okusho ukuthi, umzimba uthola kuphela ama-kilojoule ephenduka amafutha ngaphandle kokukwazi ukuwafica emisipha yomzimba. Ngakho-ke, uma uhlala ekudleni ukuze ukomile futhi uzame ukubandakanya kwimodi ye-aerobic ne-cardio ephuthumayo, utshwala luzophula izifiso zakho.
• Isizinda se-hormonal siphukile. Ngenxa yokuqukethwe kwezidakamizwa ze-estrogen ezinxilweni eziningi ezidakayo, izinga lamaconsi ama-hormone - testosterone, kanye ne-hormone-estrogen, evuka, amafomu we-trapezoidal asibindi angakwazi ukugodla, aphenduke ngesibalo sesifazane esinamaqabunga amakhulu, isisu nesifuba.

Njengoba kunikezwe umthelela wokuphuza utshwala emzimbeni, singasho ukuthi ukusetshenziswa kwezemidlalo nokusetshenziswa kotshwala kuyizici ezimbili ezingavumelani.

Abaqalayo bavame ukuthakazelisa kwabalingani babo asebekhulile mayelana nomphumela wokuphuza utshwala emzimbeni womdlali, ukuthola izimpendulo eziphambene, amaphuzu okubuka ahlukene akhiwa ngale ndaba.

Utshwala nemidlalo: izinkolelo nezingokoqobo

Phakathi kwezingqinamba eziyisisekelo ezivame emphakathini, zikhona:

1. Ibhodlela likabhiya emva kokuzivocavoca lizophumula umzimba futhi ngeke lidale ukulimala. Noma yikuphi ukuphuza utshwala, ngisho nokuqukethe utshwala obuncane, kunomthelela ekwakheni amafutha amaningi, futhi kungena emzimbeni, kuvimbela ukuhlanganiswa kwama-amino acids, kususa i-glucose futhi kuphazamise ukujikeleza kwegazi, okuyinto ehambelana nenqubo yokuvuselelwa kwemisipha. Utshwala emva kwezemidlalo luzoqeda yonke inqubo yokuqeqesha.
2. Utshwala kusiza ukwakha ubukhulu bemisipha. Ngenxa ye-testosterone, i-hormone yesilisa, kungenzeka ukuba wakhe imisipha futhi athole impumuzo, futhi i-estrogen, equkethwe utshwala, ivimbela ama-hormone wesilisa, ivimbele ukukhula kwemisipha futhi ithathe umswakama kuzo ukususa utshwala emzimbeni.
3. Ngenxa yotshwala akunakwenzeka ukululama. Inani le-caloric eliphakeme kakhulu utshwala ngaphandle kokuhambisana nama-proteine kanye nama-carbohydrate kubonakala ngomzimba njengengxenye yamafutha afakwe emzimbeni. Ngaphezu kwalokho, inqubo ye-metabolism iyancipha futhi wonke amavithamini nezakhi azange zigaywe, ziphazamise ukuhlanganiswa kwama-khalori futhi zibe lula ukuqashwa kwamanoni.
4. Utshwala seluvele lukhona emzimbeni, ngakho-ke, inani elingaphezu kwalo alilimazi. Emzimbeni womuntu onempilo, kukhona ngempela izinto ezinotshwala, okwamanje, ezingadluli ku-20-30 ml. Ukwengeza elinye i-100-200 ml yotshwala, umuntu uqhubela isibindi ekucindezelekeni, okuyiyo, esikhundleni sokukhiqiza ama-amino acids, uzosuswa kwe-toxin.

Ingabe ukuqeqeshwa kuvunyelwe ngemuva kokuphuza utshwala

Abagijimi abaningi balahlekelwa isenzo sokuphuza utshwala emzimbeni. Empeleni, utshwala nemidlalo kungaba, nakuba kungathandeki ukuhlanganisa: ukususa i-100 ml yotshwala emzimbeni wesilisa omdala olinganiselwa ku-75 kg, kuzothatha amahora angu-1,5-2. Ukuze ubuyisele ngokugcwele imisebenzi - amahora angaphansi kwama-4-6, ngemva kwalokho ongangena emidlalweni, kodwa ngeke ukwazi ukuzuza umphumela omuhle, ngoba kuyoba nomuzwa wokubuthakathaka, isisulu sokuqhwabanisa nesizungu. Into kuphela ongayenza ukuvivinya umzimba, okwandisa ukujuluka, okuzoholela ekuphuzeni utshwala. Kodwa-ke, akufanele kube nzima futhi kuhlale isikhathi eside: isigamu sehora ku-bike yokuzivocavoca noma ukuhamba ngesiteji sokunyathelisa kuyokwanela.

Uma inani elidakiwe likhulu kakhulu, kungcono ukugwema ukuqeqeshwa izinsuku ezimbili, uvumele umzimba ukuba ususe ubuthi bese uvuselelwa.

Ingabe sivumela utshwala ngemva kokuzivocavoca?

Uma uchwepheshe noma udlala imidlalo ejulile, udinga ukwazi ukuthi ukukhula nokuqina kwemisipha kukhuthazwa iphrotheni engelona utshwala. Okusho ukuthi, ngokusebenzisa utshwala emva kwemidlalo, ukunciphisa amahora amaningana asetshenziswe ehholo kuze kube yilapho. Ukusakazwa kwegazi kuphukile, i-glucose ixoshwa emzimbeni futhi ngesikhathi esifanayo i-estrogen ingena, ngakho-ke ngeke ukwazi ukufeza umphumela owawubale kuwo.

Amathiphu

Amathiphu wokudambisa umzimba emzimbeni kubantu abahlanganisa ezemidlalo nokuphuza utshwala:

• Ukuqeqeshwa kokuthunyelwa ngemuva kokuthatha utshwala izinsuku ezimbili, ngeke kube nemiphumela oyifunayo.
• Utshwala alukwazi ukuthathwa ngemuva kwemidlalo, imisipha ayikwazi ukuvuselelwa, ngakho-ke kungcono ukwenqaba ukuthatha utshwala ubusuku noma emva kokuqeqesha.
• Ungakwazi ukuphuza utshwala ngamanzi amaningi, ubuyisela ukulinganisela kwamanzi emzimbeni.
• Kudingeka ukuba udle ukudla kwasekuseni ngokuqinile, ukucindezela ithonya lokudla utshwala.

Isiphetho ekuhambisaneni kwezemidlalo nokuphuza utshwala

Kubantu abahlanganyela ngokujulile emidlalweni futhi bajabulele inqubo yokuqeqesha, utshwala njengendlela yokunciphisa ukucindezeleka akudingeki nje. Labo abafuna ukuphumula emva komsebenzi wosuku olukhuni, bese beya emakilasini, odokotela abayincoma kakhulu ukusebenzisa utshwala, kepha uma kwenzeka lokhu, linda isikhathi futhi ungadluli umzimba. Utshwala emva kwemidlalo alukhuthazwa kunoma ubani. Injabulo yesikhashana izosusa imiphumela yemizamo yakho futhi ngeke izuze noma iyiphi inzuzo.

Yiba nemidlalo futhi unempilo!