Ukuzuza imisipha ngokuphumelelayo kudinga indlela elinganiselayo ehlanganisa ukudla okufanele, ukuqeqeshwa okungaguquki, nokuphumula okwanele. Ukuqonda ukuthi ungazibala kanjani izidingo zakho zokudla okunomsoco kubalulekile ekukhuleni kwemisipha. Nansi inkomba yokukusiza ukuthi unqume inani elifanele lemisoco oyidingayo kanye nezincomo ezithile zokudla ukuze usekele uhambo lwakho lokwakha imisipha.
Ibala Ukudla Okunomsoco
Ukuze uthuthukise ukuzuza kwemisipha, udinga ukudla ama-calories amaningi kunawashisa, ugxile kuma-macronutrients: amaprotheni, ama-carbohydrate, namafutha. Nansi indlela yokubala izidingo zakho zansuku zonke:
Nquma Isilinganiso Sakho Se-Basal Metabolic (BMR):I-BMR yakho iyinani lamakholori umzimba wakho owadingayo lapho uphumule. Ungasebenzisa i-Mifflin-St Jeor equation ukuze uyilinganisele:
1.Kwabesilisa:BMR=10×isisindo (kg)+6.25× ubude (cm)−5× ubudala (iminyaka)+5
2. Kwabesifazane:BMR=10×isisindo (kg)+6.25× ubude (cm)−5× ubudala (iminyaka)−161
Bala Ingqikithi Yezindleko Zakho Zansuku Zonke Zamandla (TDEE):I-TDEE yakho ibala ileveli yomsebenzi wakho. Phindaphinda i-BMR yakho ngesici somsebenzi:
1.Ukuhlala phansi (okuncane ukuya kokungazivocavoci): BMR × 1.2
2.Isebenza kancane (ukuzivocavoca okulula/imidlalo 1-3 izinsuku/isonto): BMR × 1.375
3.Isebenza ngokulingene (ukuvivinya umzimba okusesilinganisweni/ ezemidlalo izinsuku ezingu-3-5/isonto): BMR × 1.55
I-4.Isebenza kakhulu (ukuzivocavoca kanzima / ezemidlalo izinsuku ezingu-6-7 ngesonto): BMR × 1.725
5.Ukusebenza kanzima (ukuzivocavoca kanzima/umsebenzi womzimba): BMR × 1.9
Dala I-Caloric Surplus:
Ukuze uthole imisipha, hlose ukuthola i-caloric surplus yama-calories angaba ngu-250-500 ngosuku. Engeza lokhu kusala ku-TDEE yakho.
Ukusabalalisa kwe-macronutrient:
1.Amaprotheni:Hlela amagremu angu-1.6 kuya ku-2.2 weprotheyini ngekhilogremu ngayinye yesisindo somzimba ngosuku. Amaprotheni abalulekile ekulungiseni nasekukhuleni kwemisipha.
2.Ama-carbohydrate:Yidla ama-4-6 amagremu ama-carbohydrate ngekhilogremu yesisindo somzimba ngosuku. Ama-carbohydrate anikeza amandla adingekayo ekusebenzeni okukhulu.
3.Amafutha:Qinisekisa ukuthi u-20-30% wokudla kwakho kwekhalori nsuku zonke uvela emafutheni. Amafutha anempilo abalulekile ekukhiqizeni ama-hormone kanye nempilo yonke.
Isibonelo sokubala
Ake sithi uyindoda eneminyaka engu-25 ubudala, isisindo esingama-75 kg, ubude obungu-180 cm, futhi sisebenza ngokusesilinganisweni:
Ukubalwa kwe-BMR:
BMR=10×75+6.25×180−5×25+5=1775 amakhalori/usuku
Isibalo se-TDEE:
I-TDEE=1775×1.55=2751.25 amakhalori/ngosuku
I-Caloric Surplus:
2751.25+250 (i-caloric surplus)=3001.25 amakhalori/usuku
Ukusabalalisa kwe-macronutrient:
1. Amaprotheni: 75×2=150 amagremu/ngosuku (600 kilojoule)
2.Ama-carbohydrate: 75×5=375 amagremu/ngosuku (1500 kilojoule)
3.Amafutha: 3001.25×0.25=750 kilojoule/usuku (83.3 amagremu/ngosuku)
Izincomo Zokudla
Imithombo Yamaprotheni:
1. Inyama engenamafutha:Isifuba senkukhu, i-turkey, inyama yenkomo enamafutha
2.Inhlanzi:I-salmon, i-tuna, i-cod
3.Ubisi:I-yogurt yesiGreki, i-cottage shizi, ubisi
4.Okusekelwe kwizitshalo:I-lentils, i-chickpeas, i-tofu, i-tempeh, i-quinoa
Imithombo Ye-carbohydrate:
1. Izinhlamvu eziphelele:Irayisi elinsundu, iquinoa, oats, isinkwa sikakolweni
2.Imifino:Amazambane, amazambane, ummbila
3.Izithelo:Ubhanana, amajikijolo, ama-apula, amawolintshi
4.Imifino:Ubhontshisi, udali, uphizi
Imithombo Yamafutha Anempilo:
1. Amantongomane kanye nembewu:Ama-alimondi, ama-walnuts, imbewu ye-chia, i-flaxseeds
2.Amafutha:Amafutha omnqumo, amafutha kakotapheya, amafutha kakhukhunathi
3.Ukotapheya:Ukwatapheya wonke, i-guacamole
4.Izinhlanzi ezinamafutha:I-salmon, i-mackerel, i-sardine
I-Hydration kanye Nezithasiselo
• Ukufakwa kwamanzi:Phuza amanzi amaningi usuku lonke ukuze uhlale uhlanzekile. Khomba okungenani amalitha ama-3 ngosuku, ngaphezulu uma ujuluka kakhulu.
• Izithasiselo:Cabangela izithasiselo ezifana ne-whey protein, i-creatine, ne-branched-chain amino acids (BCAAs) uma ukudla kwakho kungenazo lezi zakhi. Kodwa-ke, gxila ekutholeni ukudla kwakho okuningi ekudleni okuphelele.
Isiphetho
Ukudla okunomsoco kubalulekile ekukhuleni kwemisipha. Ngokubala izidingo zakho ze-caloric ne-macronutrient futhi ugxile ekudleni okunomsoco, ungakwazi ukwandisa imizamo yakho yokwakha imisipha. Ukungaguquguquki kukho kokubili ukudla nokuqeqeshwa, kanye nokuphumula okwanele, kuzokusiza ufinyelele imigomo yakho yokufaneleka ngempumelelo.
Isikhathi sokuthumela: Aug-10-2024