Uma kukhulunywa ngemidlalo kanye ne-athletics, ukulimala kuyinto engemnandi yomdlalo. Ngenhlanhla, imikhiqizo ethile kanye nezithasiselo kungasiza ukunciphisa isikhathi esidingekayo ngumzimba wakho ukubuyisela ngemuva kokulimala kwezemidlalo. Le ndatshana ibala imikhiqizo eyi-14 nezithasiselo, okufanele zengezwe ekudleni kwakho, ukululama ngokushesha ekulimaleni:
Amaphrotheni acebile ukudla
Amaprotheni ayizinto zokwakha ezibalulekile zezindwangu eziningi zomzimba wakho, kufaka phakathi izicubu zomzimba. Ngemuva kokulimala kwezemidlalo, ingxenye elimele yomzimba ivame ukuvela ukungasebenzi. Lokhu kuvame ukuholela ekunciphiseni ekukhuthazeleni nasekukhuleni kwemisipha. Kodwa-ke, ukuthola inani elanele lamaprotheni kungasiza ekunciphiseni lokhu kulahleka. Ngaphezu kwalokho, ukudla okucebile ngamaprotheni kungasiza ukuvikela ukuvuvukala okuningi kakhulu futhi kusheshise ukululama kwakho. Ngaphezu kwalokho, ukwanda okuncane kokusetshenziswa kwamaprotheni ngemuva kokuqala ukuqeqesha ingxenye elimele yomzimba futhi, kuzokusiza ukubuyisela izicubu ezilahlekile. Ngazo zonke lezi zizathu, qiniseka ukuthi ufaka kwimikhiqizo yakho yansuku zonke yemenyu egcwele amaprotheni, njengenyama, inhlanzi, inyoni, i-tofu, ubhontshisi, uphizi, amantongomane noma imbewu.
Amaprotheni ayizinto zokwakha ezibalulekile zezicubu eziningi zomzimba wakho, kufaka phakathi izicubu zomzimba.
Photo: Unsplisish.com.
Ukudla okucebile ku-fiber
Ngemuva kokulimala, ukuhamba kwengxenye eyonakele yomzimba kwehle. Ukuze kungaholeli ekubonakaleni kwamafutha angafuneki emzimbeni, kubalulekile ukudla okuncane. Enye indlela yokunciphisa ukusetshenziswa kwamakhalori ukunamathela ngokudla okunothile ku-fiber. Lokhu, kanye nokusetshenziswa kwemikhiqizo eshiwo ngenhla ecebile ngamaprotheni, kuzokusiza ukuthi udla okuncane, ngaphandle kokuzwa indlala. Imikhiqizo ecebile ku-fiber, njengezithelo, imifino, lembatho kanye nokusanhlamvu okugcwele, kusiza ukwanelisa ngokushesha. Njengebhonasi eyengeziwe, imikhiqizo ecebile ku-fiber, njengomthetho, aqukethe ezinye izakhamzimba eziningi ezidingekayo zokululama kwakho, kufaka phakathi i-Vitamin C, i-magnesium ne-zinc. Kodwa-ke, phawula ukuthi ukukhawulelwa okuqinile kwekhalori kunganciphisa ukuphulukiswa kwamanxeba futhi kube nomthelela ekulahlekelweni yimisipha yemisipha, okuthinta kabi ukululama. Ngakho-ke, abantu abazama ukusetha kabusha ngokweqile ekulimaleni kufanele bacabange ngokuhlehlisa imizamo yabo yokunciphisa isisindo. Esikhundleni salokho, gxila ekugcineni isisindo somzimba kuze kube ukululama ngokuphelele.
Izithelo nemifino egcwele i-Vitamin C
I-Vitamin C isiza umzimba wakho ukukhiqiza i-collagen, okusiza ukugcina ubuqotho bamathambo akho, izicubu, isikhumba kanye nama-tendon. Ngakho-ke, ukuthola inani elanele le-Vitamin C ekudleni kwalo kuyindlela enhle yokusiza umzimba ukubuyisela izindwangu ngemuva kokulimala. Ngaphezu kwalokho, i-Vitamin C inezakhiwo ze-antioxidant ne-anti-inflammatory ezingasiza ukusheshisa ukululama kwakho, ukuvimbela izinga ngokweqile kokuvuvukala. Ngenhlanhla, uVitamin C ungenye yamavithamini alula kakhulu angatholakala ekudleni. Imikhiqizo lapho ifaka khona i-citrus, ebomvu nephuzi emnandi pepper, imifino emnyama, i-kiwi, i-broccoli, amajikijolo, utamatisi, imango ne-papaya. Kodwa-ke, akucaci okwamanje ukuthi ngabe izengezo ziletha noma yiziphi izinzuzo kulabo asebevele bathola inani elanele lamavithamini C ekudleni kwabo. Kodwa-ke, inani elincane labantu abangakwazi ukudla imikhiqizo eyanele egcwele i-Vitamin C bangacabanga ukuthi kungenzeka ukuthi bathathe izithasiselo zokudla.
Ama-Omega-3 Fatty Acids
Ngemuva kokulimala, isigaba sokuqala sokuphulukisa sihlala sihlotshaniswa nokuvuvukala. Lokhu kuphendula kokuvuvukala kuyasiza futhi kuyadingeka ukuphulukiswa okufanele. Kodwa-ke, uma lokhu kuvuvukala kuhlala kunamandla kakhulu isikhathi eside, kunganciphisa ukululama kwakho. Enye indlela yokuvimbela ukwehla kwe-Dream phansi ngenxa yokuvuvukala ngokweqile kudla amafutha anele we-Omega-3. Lawa mafutha, aqukethe imikhiqizo efana nezinhlanzi, ama-algae, ama-walnuts, imbewu yefilakisi nembewu ye-chia, zinezakhiwo zokulwa nokuvuvukala. Ungavimbela ukuvuvukala ngokweqile noma okude, okukhawulela inani lamafutha we-Omega-6, okuvame ukuqukethwe emmbini, e-canal, ukotini, uwoyela we-soybean kanye no-sunbean kanye namafutha sunbean. Kuyaziwa ukuthi ukusetshenziswa kwamafutha amaningi we-Omega-6 kunomthelela ekuvuvukeni, ikakhulukazi uma ukusetshenziswa kwamafutha we-Omega-3 nakho kuphansi. Ngaphezu kwalokho, kwezinye izifundo Kubikwa ukuthi izithasiselo ze-Omega-3 zingasiza ukukhulisa ukukhiqizwa kwamaprotheni emisipha, kunciphise ukulahleka kwemisipha ngesikhathi sokungasebenzi kahle futhi kufake isandla ekubuyiselweni ngemuva kokubuyiselwa emuva kobuchopho. Kodwa-ke, ukusetshenziswa okuphezulu kwamafutha we-Omega-3 kusuka ezithangekweni kunganciphisa amandla omzimba wakho ukubuyisela isisindo semisipha ngemuva kokuthi ubuyela ekuqeqesheni. Ngakho-ke, kungenzeka ukukhulisa kangcono ukusetshenziswa kwe-Omega-3 kusuka kwimikhiqizo, hhayi kusuka ezithandweni.
I-Zinc Rich Foods
I-zinc iyingxenye yama-enzyme amaningi namaprotheni, okubandakanya nalokho okudingekayo ekuphulukiseni ngamanxeba, ukubuyiselwa kanye nokukhula kwezicubu. Eqinisweni, ucwaningo lukhombisa ukuthi inani elinganele le-zinc ekudleni kwakho linganciphisa ukuphulukiswa ngamanxeba. Ngenxa yalokho, ukusetshenziswa kwe-zinc egcwele ukudla, njengenyama, inhlanzi, ama-mollusks, ama-legumes, imbewu, amantongomane kanye nokusanhlamvu okugcwele, kungakusiza ukululama ngempumelelo ngemuva kokulimala. Abanye abantu bangaba nesilingo nje bathatha izithasiselo ne-zinc ukuze baqinisekise ukuhambisana nezincomo zabo. Kepha i-zinc iqhuba ngethusi lokumunca, ngakho ukwamukelwa kwemithamo ephezulu ye-zinc kusuka ezengezo kungakhulisa amathuba okushoda kwethusi. Ngokuvamile, uma izinga lakho le-zinc lihle, izengezo ezingezekile ze-zinc ezivela ezithangekweni cishe ngeke zisheshise ukuphulukiswa kwezilonda.
Ukudla okucebile ku-Vitamin D ne-calcium
I-calcium iyingxenye ebalulekile yamathambo namazinyo. Iphinde ibambise ekuqothulweni kwemisipha nokudluliswa kwezimpawu zezinzwa. Kungakho kubalulekile ukuthi uhlale uthole i-calcium eyanele - hhayi kuphela lapho ubuyisela ngemuva kokulimala. Ukudla okune-calcium ecebile kufaka imikhiqizo yobisi, imifino enamaqabunga, ama-sardines, i-broccoli, i-bumia, ama-alimondi, olwandle kanye nobisi lwe-calcium nobisi lwemifino. IVitamin D futhi ayisebenzi kahle umsebenzi obalulekile, ngoba isiza umzimba ukuba ungenise i-calcium equkethwe yimikhiqizo oyidlayo. Ngokubambisana ne-calcium, kudlala indima ebalulekile ekululameni ngemuva kokulimala kwamathambo. Ngaphezu kwalokho, ukuthola inani elanele le-Vitamin D lingakhuphula amathuba okululama okuhle ngemuva kokuhlinzwa. Isibonelo, ucwaningo luye lwabonisa ukuthi isimo esihle se-Vitamin D singathuthukisa ukubuyiselwa kwamandla ngemuva kokuhlinzwa isishuqulu esakhiwe ngo-anterior angemuva. Imikhiqizo embalwa equkethe i-Vitamin D, kepha umzimba wakho ungakhiqiza uvithamini D ngaphansi kwethonya leLanga. Labo abahlala esimweni esisenyakatho noma benza inani elilinganiselwe lesikhathi sangaphandle, izengezo zingacelwa ukuthola inani elanele le-Vitamin D.
Imikhiqizo embalwa equkethe i-Vitamin D, kepha umzimba wakho ungakhiqiza uvithamini D ngaphansi kwethonya lelanga
Photo: Unsplisish.com.
Kudala
I-Creatine yinto equkethwe yinyama, inyoni nezinhlanzi. Kuyasiza umzimba wakho ukukhiqiza amandla ngenkathi uphakamisa izinsimbi noma ukuzivocavoca okuphezulu okuphezulu. Umzimba womuntu ungakukhiqiza nangesilinganiso esingamagramu ayi-1 ngosuku. I-Creatine isiphenduke isengezo esithandwayo, esivame ukusetshenziswa ukukhulisa isisindo semisipha kanye nokwenza ngcono imiphumela emidlalweni ehlukahlukene. Kuyathakazelisa ukuthi futhi angakusiza ukuthi alulame ekulimaleni. Isifundo esisodwa sikhombise ukuthi izengezo ze-Creatine zikhulisa iqoqo lesisindo semisipha namandla alahlekile ngesikhathi sokuphila kwamasonto amabili, ngaphezu kwe-placebo. Olunye ucwaningo luveze ukuthi abantu abathathe i-Creatine balahlekelwa yimisipha encane phezulu emzimbeni ngesikhathi sokuphumula kwamasonto onke kunalabo abathola i-placebo. Kodwa-ke, akuzona zonke izifundo ezikhombisile le miphumela. Kuzo zombili izifundo ezibonisa imiphumela emihle, isengezo se-creatine sangeniswa emithanjeni emine yamagremu amahlanu nsuku zonke. Kubalulekile ukuqaphela ukuthi njengamanje akukho ukuvumelana mayelana nokudala nokululama ngemuva kokulimala kwezemidlalo. Noma kunjalo, namuhla isifundo asizange siveze eminye imiphumela emibi. I-Creatine ihlala ingenye yezithasiselo ezifundwe kakhulu futhi eziphephile, ngakho-ke kungenzeka ukuyizama.
Glucosamine
I-Glucosamine yinto yemvelo equkethwe kumajoyidi azungeze amalunga. Ubamba iqhaza ekwakhiweni kwama-tendons, ama-ligaments kanye ne-cartilage. Umzimba wakho ngokwemvelo ukhiqiza ama-glucosamine, kepha futhi ungakhuphula izinga lawo usebenzisa izithasiselo. Izithasiselo zivame ukwenziwa kusuka kuma-mollusc amagobolondo noma ummbila ovuthiwe. Izifundo kubantu abanesifo samathambo bakhombisa ukuthi i-glucosamine ingaba wusizo ukunciphisa izinhlungu ezihlangene. Ngaphezu kwalokho, ucwaningo kubantu abaphilile bukhombisa ukuthi ukwengeza ama-gramu ayi-1-3 we-glucosamine ngosuku kungasiza ukunciphisa ukuwohloka kwesimo sokuhlangana. Olunye ucwaningo lwakamuva ezilwaneni luphinde lwabonisa ukuthi ukudla okwenziwa nsuku zonke kwe-glucosamine ngemuva kokuqhekeka kungasheshisa ukuguquguquka kwamathambo. Ngokusekelwe kulezi ziphetho, abanye abantu bathatha izengezo ze-glucosamine ukunciphisa izinhlungu ngemuva kokulimala kwamalunga namathambo noma ukusheshisa ukululama ngemuva kokuvuselelwa. Kodwa-ke, ucwaningo olwengeziwe luyadingeka ngaphambi kokuthi wenze iziphetho ezikholisayo. Kuyaqapheleka ukuthi izengezo ze-glucosamine zingaba yingozi kubantu abaphethwe yi-allergies noma ama-mollusc noma iodine, abesifazane abakhulelwe, i-asthma noma umfutho wegazi ophakeme.
Eminye imikhiqizo ewusizo ekulimaleni
Ngaphezu kokuthola inani elanele le-calcium kanye ne-vithamini D, ukusetshenziswa okuhle kwalezi zakhiwane ezilandelayo kungaba nomthelela ekubuyiselweni okusheshayo ngemuva kokuphuka kwamathambo:
Magnesium: Kwandisa amandla nokuqina kwamathambo. Itholakala kuma-alimondi, ama-Cashews, amantongomane, amazambane amazambane, irayisi elinsundu, ubhontshisi, uphizi olumnyama, udali nobisi.
Silicon: Idlala indima ebalulekile ezigabeni zokuqala zokwakheka kwamathambo. Imithombo emihle kakhulu i-okusanhlamvu nokusanhlamvu, izaqathe kanye podcol.
Amavithamini K1 noK2: Thumela i-calcium emathanjeni futhi usize ukuthuthukisa amandla amathambo. Imithombo engcono kakhulu ifaka amashidi amaphepha ama-greens, ama-Brussels Iklabishi, ama-prunes, iklabishi le-sauer, i-natto, i-miso, ama-oval, amaqanda ama-yolks nemikhiqizo yobisi ezinkomeni ze-herbal fattening.
Bor: Ikhuthaza impilo yamathambo ngenxa yokwanda kokubamba i-calcium kanye ne-magnesium kanye nokukhulisa isenzo seVitamin D. Prunes - umthombo omuhle kakhulu wokudla.
I-Inositol: Isiza ukuthuthukisa ukumunca ama-calcium emathanjeni. Iqukethwe ku-melon, amagilebhisi, amawolintshi kanye nama-prunes.
U-Argine: Le acid ye-amino iyadingeka ukuze kukhiqizwe i-nitrogen oxide, amakhompiyutha adingekayo ekuphulukiseni ama-fractures. Imithombo emihle kakhulu ifaka inyama, imikhiqizo yobisi, izinyoni, ukudla kwasolwandle, amantongomane ne-oatmeal.