Kokubili ukudla nokuzivocavoca kubaluleke ngokulinganayo enhlalakahleni yethu, futhi kubalulekile uma kuziwa ekuphatheni umzimba. Ngaphezu kokudla okujwayelekile okuthathu usuku lonke, kufanele sinake kakhulu ukudla kwethu ngaphambi nangemuva kokujima. Namuhla, sizoxoxa ngokuthi yini okufanele siyidle ngaphambi nangemva kokuhlanganyela emisebenzini yokuzivocavoca umzimba.
Izinketho zethu zokudla ngaphambi nangemuva kokuzivocavoca kuthinta kakhulu ukusebenza kwethu kwezemidlalo kanye nokululama ngemva kokujima. Kudingeka siqinisekise ukutholakala kwamandla anele ngesikhathi sokujima futhi senze kube lula ukulungiswa kwezicubu zemisipha kanye nokugcwaliswa kwe-glycogen ngemva kwalokho. Uhlelo lwethu lokudla kufanele luhlaziywe ngokusekelwe ohlotsheni nokuqina kokuzivocavoca. Qhubeka ufunde ukuze uthole imininingwane eyengeziwe.
Amasistimu wamandla omzimba angahlukaniswa ngezigaba ezintathu eziyinhloko:
1. I-ATP/CP (i-Adenosine Triphosphate ne-Creatine Phosphate System)
Lolu hlelo lusekela ukuqhuma kwamandla okufushane kodwa okusebenza kahle kakhulu. Isebenzisa i-creatine phosphate njengomthombo wamandla, osheshayo kodwa onesikhathi esifushane, esithatha cishe imizuzwana eyi-10.
2. Glycolytic System (Anaerobic System)
Uhlelo lwesibili uhlelo lwe-glycolytic, lapho umzimba uphula ama-carbohydrate ezimeni ze-anaerobic ukuze ukhiqize amandla. Kodwa-ke, le nqubo iphumela ekukhiqizweni kwe-lactic acid, enomthelela ebuhlungu bemisipha. Isikhathi sokusebenzisa esisebenzayo cishe imizuzu emi-2.
3. Uhlelo lwe-Aerobic
Uhlelo lwesithathu uhlelo lwe-aerobic, lapho umzimba ugaya ama-carbohydrate, amaprotheni, namafutha ukuze ukhiqize amandla. Nakuba ihamba kancane, inganikeza amandla emzimbeni isikhathi eside.
Ngesikhathi sokuzivocavoca okuphezulu okufana nokuphakamisa izinsimbi, ukugijima, nokuqeqeshwa okuningi kokumelana, umzimba ngokuyinhloko uncike ezinhlelweni ezimbili zokuqala ze-anaerobic ukuze unikeze amandla. Ngokuphambene, ngesikhathi semisebenzi ephansi njengokuhamba, ukugijima, ukubhukuda, nokuhamba ngebhayisikili, edinga ukuhlinzekwa kwamandla okuqhubekayo, uhlelo lwe-aerobic ludlala indima ebalulekile.
Isikhathi sokuthumela: Nov-28-2023