Yiziphi izithasiselo zokudla okunomsoco zokuhamba ngebhayisikili ezintabeni?

Siyazibuza, ngaphezu kokuqeqeshwa ngokomzimba nangokwezobuchwepheshe ukuthuthukisa ukuhamba ngebhayisikili ezintabeni, yini enye engakhuphula kalula ukusebenza kahle komkhuba.

Ukudla okunomsoco kanye nezithako zokudla okunomsoco kuyingxenye ebalulekile ye-equation.

Ukuze uthole ulwazi oluthe xaxa mayelana nezithako zokudla okunomsoco, senze ucwaningo oluncane ukuze sithole ukuthi imuphi umkhuba wokugibela ibhayisekili wasezintabeni ongakwenza kusukela eziphakamisweni eziningi ngesihloko.

Ku-podcast, sifunde ngomkhiqizo osemusha wase-French i-Nutri & Co, sinentshisekelo endleleni yabo kanye nokubonisa izinto obala abakubonisayo, futhi sabacela ukuthi basisize sihlanganise izithasiselo zokudla okunomsoco uma uhamba ngebhayisikili.

Bese sikhuluma ngama-nutraceuticals. I-Nutraceuticals yinoma yikuphi ukudla okunomphumela onenzuzo emzimbeni. Ungasebenzisa futhi igama elithi "izidakamizwa". Ama-Nutraceuticals atholakala kukho konke ukudla, kungakhathalekile ukuthi unamuphi umphumela, kodwa angaphinda asetshenziswe njengezithako zokudla, impushana, amaphilisi, noma uketshezi.

⚠️ Leli ifayela elikuvumela ukuthi unqume izici zezithako ezithile zokudla okunomsoco ezinomphumela ongaziwayo enhlalakahleni yabasubathi. Kunoma yikuphi, asiphakamisi ukuthi ukusetshenziswa kwezithako zokudla kubalulekile. Wonke umuntu uhlukile, futhi uma ufuna ukuya phambili futhi uthole isiqondiso, thintana nesazi sokudla okunempilo.

IBONSI: Sigqamise imikhiqizo yakwaNutri & Co, ngakho konke okuthengwayo ezixhumanisini ezikuleli khasi, bazonikela ngekhomishini encane yokuxhasa nge-UtagawaVTT. Futhi, uma uthatha isinyathelo, uzonikezwa ithini le-organic spirulina eliqala ku-€ 60 nge ikhodi yephromo UTAGAWA

Ukudla kwamabhayisikili asezintabeni, ama-macro kanye nama-micronutrients

Ukugibela ibanga elide noma ukuhamba ngebhayisikili ezintabeni, udinga ukwazi imisoco enikeza amandla futhi ikuvumela ukuthi ululame ngokushesha.

Masihlukanise isihloko sibe izigaba ezimbili eziyinhloko:

• ama-macronutrients: amaprotheni, ama-carbohydrate namafutha
• trace izakhi: amavithamini, amaminerali, izakhi zokulandelela kanye nama-antioxidants

Kungakanani ukondliwa kwezemidlalo okungaguquguquki, okunomsoco kubagibeli bamabhayisikili basezintabeni?

Umkhuba wokuhamba ngebhayisikili ezintabeni udinga ukuqina ngaphezu kwakho konke okunye, ngaphandle kokubheka amandla emisipha noma ukukhululwa kwamandla ngokushesha. Ngaphansi kwalezi zimo, ukudla okunothe ngamakhabhohayidrethi kusewumgomo wokuqala wokudla okunempilo kwabahamba ngezintaba. Ama-carbohydrates okudla ngendlela yokunamathisela noma iziphuzo ze-isotonic anikeza amandla.

Kepha uma kubhekwa ukuthi amabhayisikili asezintabeni ngokuyinhloko athathwa njengabasubathi bokubekezela, ingabe ukudla amaprotheni kufanele kunganakwa?

Futhi lapha ukudla kuwukhiye owudingayo ukuze ukwazi ukudlala. Amaprotheni ayizakhiwo zemvelo ze-physiological zemisipha ezinikeza amandla. Isayensi ithi abasubathi bokubekezela bathola imiphumela emihle ngamaprotheni angama-20%. Ingabe lesi sibalo sisebenza kumabhayisikili asezintabeni, kungaba ukuhamba ngebhayisikili, ukugibela izintaba, noma ukugijima?

Ngokusekelwe kulesi simiso, khumbula ukuthi ama-micronutrients nawo adlala indima ebalulekile ekusebenzeni kwezemidlalo, amandla, kanye nokululama. Ngaphandle kwamavithamini namaminerali, ukumuncwa kwama-carbohydrate, amafutha namaprotheni, kanye nokululama ngemva kokuzivocavoca, akunakwenzeka.

Kodwa-ke, akunzima ukugxeka ukudla kwethu kanye nezinkinga zakho ezingase zibe khona.

Ngakho-ke, singasho ukuthi amabhayisikili asezintabeni azozuza ngokuthatha izithasiselo zokudla okunomsoco, futhi uma kunjalo, kanjani futhi yiziphi izithasiselo zokudla okunomsoco?

Yiziphi izithasiselo zokudla okunomsoco ongakhetha kuzo ukuhamba ngebhayisikili ezintabeni?

Ukukhetha okunolwazi kwezithako zokudla okunomsoco kusiza ukusekela ukusebenza kwezemidlalo, kungaba ukubekezela noma amandla emisipha.

Sinalokhu engqondweni, sizozama ukulandela i-logic ethile yezemidlalo yokudla okunomsoco, sigxile endimeni ye-magnesium, ama-multivitamini, i-omega-3s, i-vitamin D, i-ginseng ne-protein powder. Ngokwemvelo, lo ngumbuzo wokuthi yini ehambisana kakhulu mayelana ne-metabolism nokusebenza kwezemidlalo.

Lokhu kuyiqiniso ikakhulukazi nge-magnesium.

I-Magnesium njenge-mineral ebalulekile ekusebenzeni komzimba

I-Magnesium iyiminerali ebalulekile ekusebenzeni okujwayelekile kwe-cell metabolism namandla. Kubalulekile futhi ohlelweni lwezinzwa ngakho-ke nomsebenzi we-neuromuscular.

Njengoba nje i-calcium ions ne-acetylcholine kubangela ukugoqa kwemisipha, i-magnesium ivumela imicu yemisipha ukuba iphumule.

Iqhaza nezinzuzo ze-magnesium kubagibeli bezintaba

Uma kuziwa emandleni, i-magnesium inezici eziningana ezinhle ekusebenzeni komzimba, ukukhuthazela, namandla emisipha. I-Magnesium, okuyiminerali eyinhloko ohlelweni lwezinzwa, isiza futhi ekukhululeni nasekugcinweni kwamandla ngesikhathi sokuzivocavoca. Ezingeni lamaselula, i-magnesium ibophezela ku-ATP, i-molecule yamandla eselula. Ngakho-ke, kunciphisa ingozi yokulahlekelwa amandla futhi kusiza ukugcina amandla emisipha.

I-Magnesium ngokwemvelo isekela ukusebenza okuvamile kwesimiso sezinzwa ngakho-ke impendulo yemisipha yokuzivocavoca. Ngaphezu kwalokho, yethula izici ezithile ezaziwa kancane kubagibeli bamabhayisikili bezemidlalo nabahamba ngezintaba. Ngempela, le mineral ivumela amazinga aphezulu e-testosterone ephelele emadodeni.

I-Magnesium ingumlawuli wemisebenzi ye-antioxidant ezingeni lama-gonads, akhiqiza le hormone. Khona-ke izinga le-testosterone yamahhala nesebenzayo lihle kakhulu. Lokhu futhi kuyisici okufanele sicatshangelwe ngokucabangela ukubaluleka kwale hormone ukuze kube namandla nokugcinwa kwesisindo somzimba, okubalulekile kumzimba ophansi lapho uhamba ngebhayisikili.

Yikuphi ukudla okuqukethe i-magnesium?

Ukudla okuningi kuqukethe i-magnesium. Lokhu kuyiqiniso ikakhulukazi ngoshokoledi, amantongomane aseBrazil, igciwane likakolweni, ama-cashews, ama-alimondi kanye nemvubelo. Kodwa-ke, ukudla okudliwayo kwale mineral akuvamile ukuhlangabezana nezidingo zomsoco zabantu abadala.

Kodwa-ke, nakuba i-calcium ivame ukuba phezulu kumapuleti, isithasiselo se-magnesium singasiza ekuthuthukiseni ukusebenza kwebhayisikili yezintaba.

Ngingasikhetha Kanjani Isengezo seMagnesium?

Izithako zekhwalithi ezinhle ze-magnesium azivamile kakhulu. Le nkinga ihlobene ngokuyinhloko nokulinganisa kwayo. I-Magnesium iboshelwe ku-molecule (okunamafutha acid, i-oxide, i-chloride, i-amino acid, njll.) esebenza njengesithwali emzimbeni. Kuye ngale molekyuli, ukumuncwa kweminerali kungahluka kusuka kwenhlekelele kuye kokuhle kakhulu.

• Esimweni sokuqala, i-magnesium oxide ikhishwa, ngezinye izikhathi iholela ekuthunjweni kwamathumbu noma isifo sohudo.
• Ngokuphambene, i-bisglycinate (Mg + two glycines), i-malate noma i-glycerophosphate (i-fatty acid) imuncwa kahle kakhulu.

Magnesium³

Ithoni nokucindezeleka

Amavithamini amaningi

Ama-Multivitamins angenye yezithako zokudla okunempilo kubadlali. Ngokuhamba ngebhayisikili ezintabeni noma ngebhayisikili ngokuvamile, lokhu kuyisengezo esinikeza inani elibalulekile lama-micronutrients (amavithamini, amaminerali, izakhi zokulandelela kanye nama-antioxidants) ngendlela egxilile ku-capsule eyodwa noma amabili.

Indima kanye nezinzuzo zama-multivitamin

Ama-Multivitamins ayisisekelo se-micronutrient ebalulekile, ehlanganisa ndawonye izinto okunzima ukuzithola ngosuku olulodwa, ngisho nokudla okuningana, emkhiqizweni owodwa.

Ngezinzuzo zamabhayisikili asezintabeni, ama-multivitamin aqukethe amavithamini B, ahilelekile ekuhlanganiseni kwamandla emisipha. I-Flavin (uvithamini B2), i-niacin (uvithamini B3), i-pyridoxine (B6) noma i-vitamin B12 ibalulekile ekukhululeni amandla afanele ngokuhamba kwesikhathi (ukubekezela namandla). Amaminerali abalulekile njenge-chromium noma i-zinc akhona. Lesi sakamuva sidlala izindima ezimbalwa ezifana kakhulu ne-magnesium, ikakhulukazi njenge-antioxidant, futhi inomthelela ekuhlanganiseni kahle kwe-testosterone esebenzayo.

Lezi zinzuzo ziphelezelwa amavithamini e-antioxidant owadingayo ngesikhathi nangemva kokuzivocavoca.

Amanye ama-multivitamin ekhwalithi ephezulu nawo aqukethe ama-antioxidants atholakala ezitshalweni. Lokhu futhi kuwukuhlanganisa okubalulekile, ikakhulukazi ukululama ekuhambeni okude noma umncintiswano onzima. Ama-Multivitamins angenye yezithako zokudla okunomsoco ezibalulekile zokuhamba ngebhayisikili, okuhlanganisa nokuhamba ngebhayisikili ezintabeni ...

Ungakhetha kanjani i-vitamin ne-mineral supplement?

Njenge-magnesium, akulona inani lezakhamzimba elibalulekile, kodwa amandla abo okumunca noma i-bioavailability. Lo mbandela uvumeleke kukho kokubili amaminerali namavithamini nama-trace elements. Ezinye izindlela, ezifana, isibonelo, ukuphelela kwezakhi ezihlongozwayo (wonke amavithamini kufanele abe khona), ukuba khona kwamaminerali abaluleke kakhulu (i-magnesium, i-potassium, i-calcium, njll.), kanye negalelo elikhulu lamavithamini Antioxidants. , amaminerali. (i-zinc, i-selenium) kanye nebhalansi ye-micronutrients (i-calcium / magnesium ratio ...) yenza i-multivitamin i-multivitamin yekhwalithi.

Okuningi

I-Antioxidant kanye ne-Immunity

Iyini i-omega-3?

Akuwona wonke amafutha okudla adalwa alinganayo.

Cishe uwazi amafutha abalulekile e-Omega 3, Omega 6 kanye no-9. I-notation 3, 6, noma 9 ibhekisela esakhiweni samangqamuzana amafutha acids. Ngokombono wezempilo, lawa mafutha ngandlela thize kufanele ahlinzekwe ngebhalansi ethile, kanti ama-Omega-3 awavamile kangako kune-Omega-6s.

Iqhaza nezinzuzo ze-omega-3

I-Omega-3 ALA, DHA (docosahexaenoic acid) kanye ne-EPA (eicosapentaenoic acid) ama-fatty acids abalulekile ekuhlanganiseni kwesimiso sezinzwa. Zihlala zibalulekile ekugcinweni kwama-neurons kanye nesistimu yezinzwa impilo yonke.

Ziphinde zibe nomthelela empilweni yenhliziyo nemithambo yegazi.

Yikuphi ukudla okuqukethe i-Omega-3s?

Imithombo engcono kakhulu ye-Omega-3s ngamafutha emifino (amafutha e-canola, amafutha e-flaxseed, amafutha e-walnut, njll.) nezinhlanzi ezinamafutha (amasardine, i-salmon, i-tuna, i-mackerel, njll.). Okunye ukudla, okufana nenyama, ubisi, ushizi, noma amaqanda, mancane amathuba okuba nomthelela ekwakhiweni kwezakhi zomzimba, kodwa futhi kaningi. Yiqiniso, ama-Omega-3 fatty acids awazizeli ngokwawo, ahambisana ne-Omega-6 ne-9 (ama-monounsaturated fatty acids).

Nokho, ngokombono wezempilo, i-Omega-3s kufanele ithathwe ngendlela evamile, okuyinto engavamile.

Ake sithi ukungalingani njalo ekudleni kwethu kwandisa inkinga. Ukusetshenziswa njalo kwe-Omega-3 kunconywa ngenxa yezizathu ezishiwo ngenhla (umfutho wegazi, i-cholesterol ephezulu, njll.). Ngokucabangela okuqukethwe kwe-omega-3 evame ukubaphansi kakhulu ekudleni, kuyatuseka ukuthi umgibeli wamabhayisikili engeze ukudla okwengeziwe ngendlela yesithasiselo somsoco.

Bahlangabezana nezidingo zokugcina ukusebenza ngokomzimba kanye nempilo esikhathini esifushane nesikhathi eside, lezi ezimbili zihlobene eduze.

Ngingasikhetha Kanjani Isengezo se-Omega-3?

Uma kuziwa ekuhloleni ikhwalithi yomsoco yesithasiselo sokudla se-Omega 3. Okokuqala, inani eliphelele lama-Omega 3 fatty acids kufanele kushiwo ngokucacile, kungaba iyodwa noma maqondana namanye ama-Omega acids. Kuyadingeka futhi ukukhombisa izinga le-DHA ne-EPA, njengoba lawa angama-molecule adingekayo ukuze kusetshenziswe umzimba wethu. Ukudla kwansuku zonke kwalawa ma-fatty acids amabili kufanele kube ngu-250 mg EPA kanye ne-DHA. Kodwa-ke, inani eliphakeme lingase linconywe kubasubathi, kuye ngokuqina kokukhuphuka noma ukuncintisana. Kuyinto efiselekayo futhi ukukhombisa ukungabi khona kwezinsimbi ezisindayo esimweni se-omega-3s yemvelaphi yasolwandle.

I-Omega 3

Inhliziyo nengqondo

I-Vitamin D, iyini?

Ama-clichés akhuluma ngovithamini D kuphela mayelana nokubopha i-calcium enziwe abe lula kakhulu. Kuhlobene eduze nokusebenza okuvamile kwezakhi zofuzo eziningi kanye nemisebenzi yomzimba ehlobene eduze nempilo, amandla, nokusebenza komzimba. Ngokuvamile, amazinga aphezulu kavithamini D kubasubathi enza umehluko ophawulekayo emandleni, ekukhuthazeleni, nasekululameni ngemva kokujima.

Iqhaza kanye nezinzuzo ze-Vitamin D

Ukushoda kwe-vitamin D okungapheli kungaba yinkinga ikakhulukazi ekukhululeni amandla emisipha nokugcina amandla omzimba. Ngempela, okutholwe yisayensi kwakamuva kuhlobanise uvithamini D nokuhlanganiswa okujwayelekile kwe-ATP (i-molecule yamandla eyisihluthulelo), ukucubungula kwayo nge-phosphocreatine, kanye ne-hormonal metabolism, ikakhulukazi i-testosterone.

Ngokuhamba ngebhayisikili ezintabeni, njenganoma yimuphi omunye umdlalo, le mibandela inquma ukusebenza kwezemidlalo, ukubekezela, noma ukumelana nemisipha. Kodwa-ke, kuphakama inkinga enkulu uma kubhekwa ukuthi ukudla okuvamile, ngisho nokuqapha, kuyaqabukela kunikeza i-vitamin D eyanele. Ngempela, ukuntuleka kwevithamini D kuvame kakhulu futhi kuba ukukhubazeka ngokomzimba okungathi sína kubasubathi. Namuhla, ochwepheshe abaningi bezokudla okunomsoco bakholelwa ukuthi ukwesekwa kwe-vitamin D kuyinzuzo kubasubathi, kungakhathaliseki ukuthi ukubekezela noma umfutho ophakeme kakhulu emncintiswaneni.

Sengeza ukuthi amanani ajwayelekile anconyiwe wezinsuku ezingama-2000 IU / ngosuku awahambisani neqiniso elisungulwe ngokwesayensi.

Ngingasikhetha Kanjani Isengezo se-Vitamin D?

Kuvithamini D, njengakwezinye izithasiselo, ikhwalithi yokondleka kanye nokumuncwa akuthathwa njengokujwayelekile.

Ngakho-ke, le vithamini encibilikayo emafutheni kufanele ithathwe kanye namafutha ukuze amunceke. Abakhiqizi abaningi abasho ngisho ... Ngaphezu kwalokho, kufanele kube i-vitamin D3 (noma i-cholecalciferol) ukuze imunce kahle kanye nomthelela wale vithamini. Futhi, lokhu akushiwo njalo ezincazelweni.

Izithako ze-Vitamin D2 (ergocalciferol) azimuncwa kalula ngenxa ye-bioavailability yazo ephansi.

Vitamin D

Amathambo nokuzivikela komzimba

Iyini i-ginseng?

I-Ginseng iyimpande efaneleka njengesitshalo se-adapogenic ngoba ama-molecule athile aqukethe ashukumisa ukuzivumelanisa kwemvelo komzimba nomzamo kanye nokucindezeleka ngokomzimba noma kwengqondo.

Njengengxenye yokuhamba ngebhayisikili ezintabeni, i-ginseng inenzuzo ekuthuthukiseni ukubekezela nokululama emijahweni noma emiqhudelwaneni. Ngokuhamba kwesikhathi, izakhiwo zayo ze-adapogenic zisiza ukugcina ngisho nokwenza ngcono ukusebenza.

Indima nezinzuzo ze-ginseng

Ifundwe ngeminyaka yawo-1940s, izici ze-adapogenic ze-ginseng zenza kube nokwenzeka ukuzivumelanisa kahle nokuzivocavoca, ikakhulukazi ukuhamba ngebhayisikili nokuhamba ngebhayisikili ezintabeni. Njengama-adaptogens amaningi, i-ginseng inomphumela wembulunga yonke futhi omuhle emzimbeni ngenxa yezakhi zayo ezisebenzayo, ama-ginsenosides namanye ama-metabolites esibili. Isiza umzimba ukuthi ubuyele esimweni sokulinganisela ngemva kokuzikhandla okukhulu nesikhathi eside. Ngakho-ke, kungasiza kakhulu lapho ululama ekugibeleni amabhayisikili asezintabeni amade noma imiqhudelwano eshubile.

Kodwa-ke, ukungenisa noma iyiphi i-ginseng ngokuqinisekile akwanele ukuvuna izinzuzo zayo, ikakhulukazi uma izithako zayo ezisebenzayo zingahlukanisiwe futhi zingagxili. Ngakho-ke, kungcono ukukhetha isithasiselo sokudla esaziwa ngokuqukethwe kwayo kwe-ginsenosides nezinye izakhi ezisebenzayo.

Ungakhetha kanjani isengezo se-ginseng?

Isengezo sekhwalithi enhle se-ginseng singabonwa ngesithako saso esisebenzayo esimisiwe kanye nokuqukethwe kwe-ginsenoside. Isici esilingana noma esikhulu kuno-5% kufanele sihlonishwe. Ngakolunye uhlangothi, kunezinhlobo eziningi ze-ginsenosides. Ukuhlukahluka kwabo kunquma kakhulu ikhwalithi kanye nezakhiwo ze-adapogenic ze-ginseng enikezwa ukusetshenziswa. Abasubathi-ke badinga ukwethula impikiswano enembayo nenemininingwane ngalolu daba.

I-Ginseng

Amandla nokugxila

Amaprotheni powder kanye nokuhamba ngebhayisikili

I-powder yamaprotheni yobisi, yezilwane noma yemifino idume ngemisoco yayo egxilile (amagremu angama-25 kuye kwangama-30 weprotheyini emsulwa ngokuphakelwa). Ingenye yama-macronutrients amathathu ayinhloko, kanye nama-carbohydrate namafutha. Eqinisweni, banendima yesakhiwo namandla.

Iqhaza Nezinzuzo Zephrotheni Yabagibeli Bamabhayisikili Entaba

Amaprotheni asiza ukugcina isisindo semisipha, okuyisici esinqumayo ekusebenzeni kwezemidlalo, okuhlanganisa nabahamba ngamabhayisikili asezintabeni phakathi nemiqhudelwano noma ukuhamba ngezinyawo okude nokukhathazayo. Khumbula ukuthi ukumoshakala komzimba nemisipha okuhambisana nesikhathi esinganele sokululama kuyisithiyo esikhulu sokugcina nokuthuthukisa izicubu zomzimba kanye/noma amandla. Imvamisa umjaho wamabhayisikili wasezintabeni ophakeme kakhulu ngesikhathi sokuncintisana, ibanga elide noma indawo emagebhugebhu kungesinye sezizathu ezenza kube usizo lwempushana yamaprotheni.

Ama-amino acid abawanikezayo asiza ukugcina ukwakheka kwamaprotheni emisipha ngakolunye uhlangothi futhi anikeze amandla ngakolunye.

Ngemuva kwalokho amaprotheni aguqulwa abe ushukela, ogcina izinqolobane zama-carbohydrate ne-glycogen emisipheni yethu.

Ungayitholaphi imithombo emihle yamaprotheni ekudleni kwakho?

Ukudla okuthile okunjengenyama, inhlanzi, ubisi, kanye nophizi, udali obomvu, iquinoa, noma isoya kuyimithombo emihle kakhulu yamaprotheni. Okokuqala, aqukethe inani elikhulu lama-amino acid abalulekile. Ama-amino acid ayi-9 abalulekile abandakanyeka ngokuqondile ekuhlanganiseni amaprotheni ethu, amandla nezinye izinqubo ze-metabolic ezihlobene nokusebenza kwezemidlalo.

Indlela yokukhetha i-Protein Powder?

I-protein powder enhle iqukethe wonke ama-amino acid angama-21, abalulekile futhi angabalulekile, ngendlela elinganayo (ebizwa ngokuthi i-aminogram). Ukuba khona kwama-BCAAs (i-Branched Chain Amino Acids), i-leucine, i-glutamine, i-methionine, i-lysine ne-arginine inquma, phakathi kwezinye izindlela, inani lokudla okunomsoco we-protein powder. Kufanele inambithe kahle (njengoshokoledi) futhi kube mnandi ukuyiphuza.

Amaprotheni emifino kanye ne-organic

Amandla nokunye

Ukudla noma ukudla okunomsoco kunendawo abagibeli bamabhayisikili okusafanele bayithathe. Ziwusizo ekugcineni noma ekuthuthukiseni ukusebenza kwezemidlalo, kanye namandla aphezulu, ukuze uthole ukuphumula okuhle nokugcina amandla okuhamba, udinga ukuhlola ukuze uthole ukuthi yini ekusebenzelayo phakathi kwesethi yokwengeza.