Isondlo sangaphambi kokuSebenza: I-El Paso Back Clinic

Ukubonelela umzimba nge-hydration eyaneleyo kunye nesondlo ngexesha elifanelekileyo kunokwandisa amandla okusebenza, ukunyamezela, kunye nokulungiswa kwemisipha kunye nokubuyiselwa. Ukutya ukutya okufanelekileyo ngexesha elifanelekileyo kuya kuphembelela umzimba ukuxhasa umthambo onamandla. Oko kuthetha amandla amaninzi kwi-cardiovascular and strength training. Ukudityaniswa okufanelekileyo kwesondlo sangaphambi kokuzilolonga kuxhomekeke kuhlobo lokuzilolonga kunye nokuba kuthatha ixesha elingakanani ukuba umzimba ufunxe izondlo ukuze uhambe. Ukulimala kweChiropractic yezoNyango kunye neKlinikhi yoNyango oluSebenzayo inokuphuhlisa a ukuphila qete kunye nesicwangciso sesondlo esilungiselelwe iimfuno zomntu kunye neenjongo zempilo.

Isondlo saphambi kokuzilolonga

Ezintathu eziphambili iimacronutrients ziicarbohydrates, iiproteni, kunye namafutha xa ulungiselela ukutya kwangaphambi kokuzilolonga kunye namashwamshwam. Ulungelelwaniso lusekelwe kwiimfuno ezithile zokuzilolonga. Umzekelo, ukuya kubaleka imayile enye okanye iklasi ye-aerobics elula kufuna izixa ezahlukeneyo ngeenjongo ezahlukeneyo. Okukhona umthambo uthatha ixesha elide nangakumbi, kokukhona kufuneka ukutya okuninzi. Abantu ngabanye banokufuna kuphela ukuguqula okanye ukulungelelanisa indlela yokutya kancinane ukwenzela ukuzilolonga okulula. Iindima zabo ziyahluka:

• I-carbohydrate
• Amafutha
• Iiprotheni

Ngamnye unendima eyahlukileyo ekuboneleleni ngamafutha ombane ngokwenza umsebenzi womzimba.

I-carbohydrate

• Iikhabhoni zisisibaso esibalulekileyo sokuzilolonga.
• Iikhabhoni zifumaneka kwiinkozo, iziqhamo, imifuno, kunye neemveliso zobisi.
• Oku kokona kutya kunamandla alula ukuze umzimba uguquke ube kuko i-glucose.
• Iglucose igcinwa kwimisipha njenge glycogen.
• Ngaphandle kweecarbohydrates ezaneleyo, umzimba uya kuphelelwa ngamandla kwaye udinwe.

Iiprotheni

• Le macronutrient ifumaneka kwiinkukhu, amaqanda, intlanzi, kunye namandongomane.
• Kuthatha ixesha elide ukuba umzimba wetyiswe.
• Iprotheyini inceda umzimba uzive ugcwele.
• Umzimba usebenzisa izondlo ezahlukeneyo ukulungisa nokwakha izihlunu.
• Ukufumana iprotheyini yonke imini kunokunceda ekubuyiseleni emva kokusebenza.

Amafutha

• Umzimba utshisa amanqatha ixesha elide lokuzilolonga ukuya koluphakathi, olufana nomgama omde okanye ukukhwela ibhayisekile.
• Nangona kunjalo, amafutha athatha umgudu kunye nexesha elingakumbi ukuze umzimba wetyiswe.
• Ke, ukutya amanqatha asempilweni ayilona lungelo lilungileyo phambi kokuzivocavoca.

IziKhokelo zeSondlo zangaphambi kokuQeqesha

Umxube ochanekileyo wokutya / izondlo ezilungele ukuzilolonga kuxhomekeke ekubeni umntu unokutya nini ngokumalunga nexesha lomsebenzi kunye nokuqina komthambo.

Iiyure ezimbini ukuya kwezine phambi kokwenza umthambo

• Yiba nesidlo esinomxube weekhabhohayidrethi, amafutha, kunye neprotheyini.
• I-Oatmeal eneziqhamo kunye namantongomane, i-sandwich ye-turkey kunye nemifuno kunye neziqhamo ezithile, okanye inkukhu kunye nesitya selayisi kunye nemifuno kunye ne-avocado.

Iyure enye ukuya kwezimbini phambi kokwenza umthambo

• Ukutya okulula okanye i-snack.
• I-Cereal enobisi olunamafutha aphantsi, ibhotolo ye-peanut ene-crackers, okanye i-smoothie yeziqhamo.
• Kuphephe ukutya okuphezulu kwifiber kunye namafutha kuba kuthatha ixesha elide ukugaywa kwaye kunokukhokelela kwimiba yokugaya / yesisu ngexesha lokuzilolonga.

Ngaphambi koMthambo wasekuseni

• Ukuya kwindawo yokuzivocavoca okanye ukuphuma ukubaleka into yokuqala ekuseni, into encinci, njengebhanana okanye i-granola bar.
• Kubantu abangakwaziyo ukutya kwangoko, musa ukuzinyanzela.
• Yiba nesabelo esongezelelweyo kwisidlo sakusihlwa okanye i-snack ngaphambi kokulala ukuze ube nefuthe elaneleyo kusasa.

Ngexesha lokuSebenza

• Yiba ne-carbs ekulula ukugaywa ukuba iseshoni yokuzivocavoca ihlala ngaphezu kweyure.
• Ibhanana okanye i-pretzels.
• Isiselo sezemidlalo ngexesha lokuzilolonga siqulethe i-electrolytes kunye neeminerali ezifana nesodium, i-magnesium, kunye ne-potassium enceda ekulawuleni imisebenzi efana nokucutha kwemisipha elahlekileyo njengoko umzimba ubila.

Hydration

• Ulwelo luyalahleka xa umzimba ubila. Ukusela amanzi ngaphambi, ngexesha, nasemva komthambo kubalulekile.
• Nokuba idiphu encinci kumanqanaba e-hydration inokunciphisa ukusebenza komthambo kunye nokunciphisa ukubukhali kwengqondo.
• Ukusela iikomityi ezimbini ukuya kwezintathu zamanzi iiyure ezimbini ukuya kwezintathu phambi kokuba wenze umthambo.
• Ngexesha lokuzilolonga, kufuneka ufumane ubuncinane isiqingatha ukuya kwikomityi epheleleyo yamanzi rhoqo emva kwemizuzu eyi-15 ukuya kwe-20.
• Emva kokuzilolonga, gcwalisa amanqanaba e-hydration ngeekomityi ezimbini ukuya kwezintathu ngaphezulu.

Ukuzilolonga kwangaphambili

Ucaphulo

UJensen, uJørgen, et al. "Indima ye-skeletal muscle breakdown ye-glycogen yokulawula uvakalelo lwe-insulin ngokuzilolonga." Imida kwiPhysiology vol. 2 112. 30 Dec. 2011, doi:10.3389/Phys.2011.00112

Jeukendrup, uMbuzi. "Inyathelo elibhekiselele kwisondlo semidlalo eyenzelwe umntu: ukuthathwa kwecarbohydrate ngexesha lokuzilolonga." Iyeza lezemidlalo (Auckland, NZ) vol. 44 Suppl 1, Suppl 1 (2014): S25-33. doi:10.1007/s40279-014-0148-z

Lowery, uLonnie M. "Amafutha okutya kunye nokutya kwezemidlalo: i-primer." Ijenali yenzululwazi yezemidlalo & neyeza vol. 3,3 106-17. 1 Septemba 2004

Ormsbee, uMichael J et al. "Isondlo sokuzilolonga kwangaphambili: indima ye-macronutrients, isitashi esilungisiweyo, kunye nezongezelelo kwi-metabolism kunye nokusebenza kokunyamezela." Izondlo vol. 6,5 1782-808. 29 Epreli 2014, doi:10.3390/nu6051782

Rothschild, uJeffrey A et al. “Yintoni Endifanele Ndiyitye Phambi Kokwenza Imithambo? Isondlo sangaphambili sokuzilolonga kunye neMpendulo yoMthambo wokunyamezela: Izikhokelo zangoku ezilindelekileyo kunye nezizayo. " Izondlo vol. 12,11 3473. 12 Nov. 2020, doi:10.3390/nu12113473

Shirreffs, uSusan M. "Ukubaluleka kwehydration elungileyo emsebenzini kunye nokusebenza komthambo." Nutrition Reviews vol. 63,6 Pt 2 (2005): S14-21. doi:10.1111/j.1753-4887.2005.tb00149.x