Iimpazamo zeZondlo zokuPhepha kwiZakhiwo zeMuscle

Kubantu abazama ukwakha izihlunu kodwa bengaziboni iziphumo, ngaba ukwazi izinto ezinje ngokutya okutyiwayo, indlela yokusebenza, kunye nemfuzo kunokunceda ukufezekisa iinzuzo zemisipha ezinentsingiselo?

UkuKhula Kwemisipha Iimpazamo Zokutya

Ukukhula kwemisipha yinto ebalulekileyo yokuqina kunye nempilo jikelele. Abantu ngabanye banokwenza iimpazamo zesondlo njengokungatyi iiprotheyini okanye iikhabhohayidrethi ezaneleyo kunye nokungaziniki amanzi ngokufanelekileyo nto leyo enokubathintela ekufumaneni izihlunu. Izinto ezinegalelo ekwakheni izihlunu, ziquka:

• isondlo
• Genetics
• uqeqesho

Abantu abafuna ukwandisa ubunzima be-muscle ngokufanelekileyo banokuphinda basebenze le miba ukugcina ukuhambelana nokuzibophezela ekusebenzeni kunye nokutya. Izibonelelo ziquka:

• Ukwakha izihlunu kunceda ukuqinisa amathambo
• Ukuphucula ibhalansi
• Yehlisa umngcipheko wesifo sentliziyo kunye nesifo seswekile.

Ukwakha izihlunu kwandisa amandla kunye nesantya kwaye kunokunciphisa umngcipheko wokwenzakala okanye ukuwa njengoko ukhula. (IKholeji yaseMelika yezoNyango lwezeMidlalo. 2017)

Izinto

Iingcali zichaza iimpazamo eziqhelekileyo ezinokuthintela ukukhula kwezihlunu, njengokungatyi iprotheyini eyaneleyo, ukungadli iikhalori ezaneleyo, ukuzilolonga ngokugqithisileyo, okanye ukuziqhelanisa nefomu nobuchule obungafanelekanga. Njengoko wonke umntu wahlukile akukho ndlela ilingana ngayo yonke ukwakha izihlunu okanye hypertrophy. Ezi ziquka:

Genetics

• Ufuzo lomntu ngamnye lunegalelo kwindlela ekunokuba lula okanye kunzima ngayo ukwakha izihlunu.
• Abanye abantu banomlinganiselo ophezulu wemicu yemisipha ekhawulezayo, eyandisa amandla okukhula.
• Ukusabalalisa kwendalo kwe-muscle kunye ne-fat body nayo iyahluka kwaye inokuchaphazela izinga kunye nendawo yokukhula kwemisipha.
• Kukwakho iyantlukwano kubuchule bokubuyisela umntu ngamnye obunokuphembelela ukuphindaphindwa kunye nokuqina kweeseshoni zoqeqesho.

isondlo

• Isondlo sibalulekile xa uzama ukwakha izihlunu. Abantu kufuneka batye iprotheyini eyaneleyo yokulungisa izihlunu kunye nokukhula.
• Abantu banokufuna ukutya iikhalori ezininzi kunokuba batshise ukwenza iivenkile zamandla.
• Kwangaxeshanye, umntu ngamnye kufuneka atye iicarbohydrates ezaneleyo kunye namafutha asempilweni ukuze aqhube umsebenzi kunye nokuchacha.

uqeqesho

• Ukufumana izihlunu kufuna ukuxhathisa rhoqo okanye ukuzilolonga ngamandla.
• Olu qheliselo lubangela iinyembezi ezincinci kwimicu yezihlunu, ethi emva koko ilungise kwaye ikhule yomelele kwaye ibe nkulu.
• Uqeqesho olusebenzayo lokuxhathisa lubandakanya - ukungaguquguquki, ukuqina, ukubuyisela, kunye nomthwalo oqhubekayo.
• Ukugqithiswa okuqhubelekayo kuthetha ukonyusa kancinci kancinci ubunzima, ukuphindaphinda, okanye inani lokuphindaphinda kwindlela yokuzilolonga ukucela umngeni kwizihlunu.

Ukomelela Kwezihlunu zokuguga okunempilo

• Uphando lubonisa ukuba ukwenza imithambo eyakha ubunzima bezihlunu kunokucothisa ukuhla kwengqondo okunxulumene neminyaka kwaye kucuthe umngcipheko wezifo ze-neurodeergenerative ezifana nesifo se-Alzheimer kunye ne-dementia. (UJoseph Michael Northey, et al., 2018)
• Umthambo wokwakha izihlunu unokuphucula impilo yentliziyo kwaye uthobe umngcipheko wezifo zentliziyo. (Johns Hopkins Medicine. 2023)

Iimpazamo zeSondlo

Xa uzama ukufumana imisipha, imingeni inokuchaphazela inkqubela phambili. Ezinye zeempazamo eziqhelekileyo ezinokulibazisa okanye ukubuyisela ukukhula kwemisipha kunye neengcebiso ziquka.

Iprotheyini eyaneleyo

• Ukutya iiprotheyini ezifana nenyama ebhityileyo, iimveliso zobisi, kunye nokutya kwaselwandle, kubalulekile ekulungiseni izihlunu kunye nokukhula.
• Ukungatyi iiprotheyini ezaneleyo kwenza umzimba ungakwazi ukukhula izihlunu, kwaye uya kubona ukuphucuka okuncinci.
• Fumana iprotheyini eyaneleyo kwimithombo eyahlukeneyo efana nenyama yenkomo, imvana, inkukhu, iturkey, intlanzi, amaqanda, ubisi, imifuno, kunye neeproteni ezisekelwe kwizityalo.
• Nangona kunjalo, kukho umda wokuba ingakanani iprotheni umzimba onokuyisebenzisa ngokufanelekileyo ngexesha elinye kwi-protein ye-muscle synthesis.
• Kucetyiswa ukuba usasaze iprotheni ngokulinganayo yonke imini, ijolise malunga ne-20 ukuya kwi-30 grams yeprotheyini ephezulu kwisidlo ngasinye.

Akwanelanga iiCalories

• Izihlunu zidinga iikhalori ukuze zikhule.
• Ukuba umzimba ukwi-caloric deficit, ukukwazi ukukhula kwemisipha kulinganiselwe.
• Ukungonelanga kweekhalori ezithathayo kunokudala ukunqongophala kwamandla, okwenza umzimba usebenzise izihlunu zamandla endaweni yokukhula.
• Ukulungisa oku, umntu ngamnye kufuneka atye iikhalori ezininzi kuneekhalori ezitshisiweyo.
• Kunokuba luncedo ukulandelela i-calorie intake kunye nesicelo sokwenza uhlengahlengiso njengoko kufuneka.
• Abantu abanengxaki yokwandisa i-calorie yabo okanye kukho imibuzo malunga nokuba yintoni efunwa ngumzimba, qhagamshelana ne-dietitian ebhalisiweyo okanye i-nutrist.

Ayonelanga iiCarbs

• Iikhabhohayidrethi ngowona mthombo wamandla womzimba ngexesha lokuzilolonga ngamandla.
• Ukungadli ngokwaneleyo kunokukhokelela ekunciphiseni ukusebenza kunye nokuchacha kancinci.
• Izindululo ziquka ukutya okuziinkozo ezipheleleyo kunye neecarbohydrates ezicutshungulwayo kancinci, ezifana nerayisi emdaka, iitapile, ibhatata, ihabile, kunye nequinoa.
• Kubantu abenza uqeqesho oluqhelekileyo, oluphakathi ukuya-olunzulu, iingcebiso ze-carbohydrate zinokusuka kwi-3 ukuya kwi-7 grams ngekhilogram yobunzima bomzimba ngosuku.
• Kubantu abenza unyamezelo okanye uqheliselo loqeqesho lwamaxesha amaninzi kunokufuneka banyuse olu luhlu.

Ayinamanzi ngokwaneleyo

• Amanzi ayimfuneko kuyo yonke imisebenzi yomzimba, kubandakanywa ukucutha kwemisipha kunye nokulungiswa.
• Ukuphelelwa ngamanzi emzimbeni kuza neempawu ezifana nezihlunu, ukudinwa, kunye nokuncipha kokusebenza komthambo. (Amaziko oLawulo noThintelo lweZifo. 2022)
• Ngabantu abangaqinisekanga ukuba badinga amanzi angakanani na? Iingcebiso ziquka ukusebenzisa isiqingatha sobunzima bomzimba womntu njengesiqalo ukufumanisa ukuba zingaphi ii-ounces zokusela ngosuku.
• Ngokomzekelo, abantu abanobunzima beekhilogram ze-140 banokubeka i-baseline hydration injongo ye-ounces ye-70 yamanzi / iikomityi ezi-8 ngosuku ezinokuhlengahlengiswa ngokwemisebenzi.

Iingcebiso zokuThatha amanzi

• The ukuthathwa kolwelo olupheleleyo ekutyeni nakwisiselo kuyahluka ngokweminyaka nangesondo. Izindululo ngokubanzi zijikeleze:
• 11.5 iikomityi ngosuku kubasetyhini
• 15.5 iikomityi zamadoda amadala
• Ngamanzi nje, abasetyhini bafuna malunga neekomityi ezili-9 zolwelo ngosuku, kwaye amadoda adinga malunga neekomityi ezili-13 zokutshintsha ulwelo olulahlekileyo imini yonke.
• Nangona kunjalo, umlinganiselo ochanekileyo wamanzi ofunekayo ukuze uhlale ugcwele amanzi ngokufanelekileyo kuxhomekeke kwinqanaba lomsebenzi womntu kunye nempilo iyonke. (IAkhademi yeZondlo kunye neDietetics. 2022)
• Ukuthintela ukuphelelwa ngamanzi emzimbeni, sela amanzi ngokuqhubekayo imini yonke, ngakumbi ngaphambi, ngexesha, nasemva kokujima.
• Ukutya okunomxholo ophezulu wamanzi njengeziqhamo ezithile kunokunceda ukufezekisa iinjongo zemihla ngemihla ye-hydration.

Ayonelanga Amafutha Asempilweni

• Ukungadli ngokwaneleyo amafutha anempilo kunokubangela ukuba umzimba ungakwazi ukuvelisa iihomoni ezaneleyo ezixhasa ukukhula kwemisipha.
• Ukuxhomekeka kwizongezelelo endaweni yokufumana izondlo kukutya okupheleleyo nako kunokukhokelela ekunqongophelweni kwezondlo kunye nokungalingani.
• Ukutya iiprotheyini ezininzi okanye i-shakes kunokubangela iziphumo ebezingalindelekanga zesisu. (Iziko leSizwe Letyhefu leSizwe. 2023)
• Izindululo kukongeza amafutha asempilweni ngakumbi, njengeeavokhado, amandongomane, imbewu, intlanzi enamafutha, kunye neoyile yomnquma.

Ukulibala isondlo sasemva kokusebenza

• Emva kokusebenza, umzimba ulungele ukufunxa izondlo kwaye uqale inkqubo yokulungiswa kwemisipha kunye nokukhula.
• Umzimba udinga izondlo ukuze kusebenze ukubuyisela emva kokuzivocavoca
• Xa umzimba ungenazondlo emva kokuzilolonga unokucothisa ukukhula kwezihlunu kwaye kubangele ukudinwa.
• Izindululo kukupakisha ibhalansi yeprotheyini kunye neekhabhohayidrethi ukuze ugcwalise kanye emva kokujima.

Iimpazamo zoQeqesho

• Ukuqeqesha ngaphantsi okanye ukwenza umsebenzi ophantsi kakhulu kunokucothisa ukukhula kwezihlunu.
• Abantu abangakwaziyo ukulayisha kakhulu izihlunu zabo - umzekelo, ukusebenzisa iintsimbi ezikhaphukhaphu kakhulu - abayi kuziqhekeza ukuze bakhule babe bakhulu kwaye bomelele.
• Ukunqongophala kwe-microdamage kuthetha ukukhula kwemisipha kuya kucotha.
• Ukugcwala kwezihlunu nako kufuna ukuphumla.
• Iingcebiso kufuneka zithathe ubuncinane usuku olunye lokuphumla ngeveki kwaye ugweme ukuqeqeshwa kwamandla kwiqela elifanayo le-muscle iintsuku ezimbini zilandelelana.
• Xa udala isicwangciso sokuphakamisa, qiniseka ukuba ubandakanya imithambo edibeneyo efana ne-squats, i-deadlifts, kunye ne-bench presses.
• Olu qheliselo lusebenza kunye namaqela amaninzi emisipha kwaye kuyacetyiswa ukuba kwakhiwe amandla kunye nezihlunu.
• Uqeqesho lwesiqhelo kufuneka luquke iintshukumo ezahlukeneyo, njengemiphunga, i-squats eqhekezayo, ukucinezela imilenze, ukutsalwa phantsi, imiqolo ethe tye, kunye nokutyhala.
• Ukuba awuqinisekanga ukuba yeyiphi i-compound exercises enokuthi ibandakanye, qhagamshelana nomqeqeshi wakho, i-physical therapist, okanye i-chiropractor yezemidlalo.

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Uqeqesho loMkhosi kunye noLondolozo lweChiropractic

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Ucaphulo

IKholeji yaseMelika yezoNyango lwezeMidlalo. (2017). Uqeqesho lokuchasa kunye nokuthintela ukulimala.

Northey, JM, Cherbuin, N., Pumpa, KL, Smee, DJ, & Rattray, B. (2018). Ungenelelo lokuzivocavoca kumsebenzi wokuqonda kubantu abadala abadala kune-50: ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwe-meta. Ijenali yaseBrithani yonyango lwezemidlalo, i-52 (3), i-154-160. doi.org/10.1136/bjsports-2016-096587

Johns Hopkins Medicine. (2023). Ukuzivocavoca kunye nentliziyo.

Amaziko oLawulo noThintelo lweZifo. (2022). Amanzi kunye neziselo ezinempilo.

IAkhademi yeZondlo kunye neDietetics. (2022). Udinga amanzi angakanani?

Iziko leSizwe Letyhefu leSizwe. (2023). Ngaba iiprotheyini zemivalo zikunika igesi?