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Ngabe izithako zokuqina ziyasebenza ngempela?

Ukuphila kahle

Ibhizinisi lamavithamini nezithako zokuqina komzimba liyakhula. Ucwaningo lwamuva iphakamisa ukuthi iningi labantu baseMelika lithatha okungenani umkhiqizo owodwa onjalo kusuka kokukhethwa kukho okungaphezu kwama-90,000 emakethe. Kepha ngaphakathi kwale mboni enkulu-kufanelekile $ 37 billion ngezinye izilinganiso — intshiseko yabathengi incishiswa ukungaqiniseki. Uma kungekho mithetho eqinile, abakhiqizi abaningi bathengisa imikhiqizo enezinzuzo ezimbalwa zangempela. Okubi kakhulu, imiphumela eyingozi iya ngokuya ivame. I-American Association of Poison Control Centres ibika ukuthi a ukuphakama okukhathazayo ezigamekweni ezivela ekusetshenzisweni kwesengezo.

Yimaphi amavithamini nezengezo okufanele uzithathe, futhi okungenzeka zingakuniki ukusekelwa okuningi njengoba usebenzela ukukwenza imigomo yakho yokufaneleka ?

Sibeka eceleni izimangalo ngesinye isikhathi ezinesibindi ezitholakala kumabhodlela wokungezelela, siqale ukuhlola abantu abangu-1 000 ngokuhlangenwe nakho kwabo kwangempela ngemikhiqizo ehlukahlukene. Okutholakele kwethu kuveza ukuthi yimiphi imikhiqizo eveza imiphumela yabantu kumazinga ahlukahlukene okuqina kanye nezinhlobo ezahlukene zomzimba. Ngokwengeziwe, siveze imiphumela engemihle yokungezelela, sethula isithombe esicacile sokuhweba okungenzeka kube khona. Noma ngabe uqala uhlobo olusha lokudla nokuqina komzimba noma ufuna imikhiqizo emisha ukusekela inqubo ejwayelekile, uzoba nentshisekelo yokufunda ngalokho esikuthole.

Yiziphi izithasiselo okufanele ngizithathe ukuze ngiqine?

Ezinye izinzuzo zokuqina komzimba zifunga ngenhlanganisela eyinkimbinkimbi yamavithamini nezithako ( imvamisa ibizwa ngokuthi isitaki ), Kepha abaqalayo bangazizwa bekhululeke kakhulu ngokuqala ngomkhiqizo owodwa. Uma uvula iqabunga elisha maqondana nokudla nokuvivinya umzimba— isinqumo sonyaka omusha, mhlawumbe? —Uyofuna ukwazi ukuthi imaphi ama-fitness anezela abaphenduli bethu ababhekwa njengabaluleke kakhulu (ngokuhamba kwesikhathi kulokho isengezo ngasinye esisetshenziselwa khona).

Abesilisa nabesifazane babevame ukukhomba amaprotheni we-whey njengesengezo esibalulekile , mhlawumbe ngoba kuhlobene ngezinhloso zokwabelana ngokuqina, njengokukhulisa amandla nosayizi wemisipha. I-caffeine nayo yayihlonishwa kakhulu yibo bobabili ubulili. Ngenkathi abantu abaningi beyisebenzisa njengenjwayelo njalo ekuseni, ikhemikhali elitholakala ekhoneni lekhofi thuthukisa ukusebenza kokuzivocavoca umzimba kanjalo.

Abesilisa nabesifazane behlukene emibonweni yabo yezinye izithako, noma kunjalo. Abesilisa babenamathuba amaningi okubuka i-creatine njengebalulekile, ngokwesibonelo, kanti iphesenti elikhulu labesifazane lathi izithasiselo zokulala nezishisi ezinamafutha zazibalulekile emisebenzini yabo.

Isipiliyoni sokuqina komzimba futhi sibonakala sithonya okuncamelayo kokunezela. Abaphenduli abakhombe njengabathandi bempilo esezingeni eliphakeme babene-penchant ethile yokuzivocavoca ngaphambi kokuqhathanisa namanye amazinga okuqina. Kungaba ukuhlakanipha ngama-novice wokuqina ukuze acace. Ongoti bathi ukuthi abasebenzisi bangaphambi kokuzivocavoca bangakhukhula amasistimu abo ngamanani asabisayo kashukela, i-caffeine, nezinye izinto ezikhuthazayo uma bekhetha umkhiqizo noma umthamo ongafanele.

Zisebenza kangakanani izithako zokuqina?

Kulabo abazama isengezo ngasinye, imaphi amaphesenti wabantu abazuza imiphumela abayifunayo? Amaphrotheni wangaphambi kokuzivocavoca kanye nama-whey abe nephesenti eliphakeme kakhulu labantu ababika impumelelo , cishe abasebenzisi abayi-6 kwabangu-10 abathola lezi zithasiselo zisebenza kakhulu noma zisebenza ngokweqile. Abaphendulile baphinde babika amazinga okuphumelela aphezulu ngamaprotheni yemifino nama-amino acid (BCAAs). Uma okutholakele kwethu kusikisela ukuthi iningi labantu lithola le mikhiqizo yamaprotheni isiza, akunakushiwo okufanayo ngezithako ezenzelwe ukuqeda amafutha. Ama-41% kuphela alabo abathatha ama-burner amafutha abathola ukuthi asebenza kakhulu noma asebenza ngokweqile; ochwepheshe bathi ukumaketha okukhohlisayo kudlangile ikakhulukazi kule ngxenye yomkhakha wokwengeza.

Ngokuthakazelisayo, abaphendulile abazibheka njengabaqalayo bokuzivocavoca babencane amathuba okuthola izithasiselo zokufaneleka ngokugcwele . Ngakolunye uhlangothi, iqembu lokuqina elithuthukile kungenzeka ukuthi lithole izithasiselo zisebenza kahle. Lokhu okutholakele kungenzeka kuhlobene nenye yezimanga ezibuhlungu zokuvivinya umzimba: Abasubathi abanolwazi bavame ukujabulela ukuzuza okubonakalayo ngokushesha okukhulu kunabaqalayo. Ngenqubo entsha yokuphakamisa izinsimbi, isibonelo, ochwepheshe bathola labo abaphakamisayo abanolwazi babona ukukhula kwemisipha emavikini amathathu kuya kwamane, kanti ama-novices ngokuvamile ngeke abone ukuthuthuka izinyanga ezimbili. Ngoba abaphendulile bethu bayayeka ukusebenzisa izithasiselo ngemuva kwamasonto e-4.5, ngokwesilinganiso, akumangalisi ukuthi abaqalayo bavame ukubathola bengasebenzi kahle.

Yiziphi izithasiselo ezidumile zokuqina okususelwa ohlotsheni lomzimba?

Ukudla nezinjongo zokuqina komzimba kuhluke kakhulu ngohlobo lomzimba, futhi abaphenduli abanemikhakha eyahlukahlukene bathola izithasiselo ezithile zisebenza ezinhlosweni zabo. Labo abakhombe ama-ectomorphs noma endaweni ethile phakathi kokutholakala kwezinhlobo zamaprotheni ezisebenza kakhulu , nabangaphezu kuka-60% abaphendulile kulezi zigaba abathola amaprotheni enamavili nemifino elusizo. Ngakolunye uhlangothi lwe-spectrum, ukusebenza kwangaphambi kokuzivocavoca kwakuyinto enkulu kakhulu yokushaywa kwama-mesomorphs nezinhlobo zomzimba ze-endomorphs. Ngokwengeziwe, ama-mesomorphs angama-62.5% athola ukuthi i-creatine isebenza ngempumelelo, izinga lokuphumelela eliphakeme kakhulu kunezinye izinhlobo zomzimba. Idizayinelwe ukusekela ukuqhuma okufishane kwejubane noma amandla , i-creatine ingakhanga ngokunengqondo kulabo asebevele benesisekelo semisipha esinempilo.

Izithasiselo bekungabonakali njalo zisebenza kulabo abazidinga kakhulu, noma kunjalo. Ama-Endomorphs , ngubani ongalwela ukunciphisa isisindo, ayemancane kakhulu amathuba okuthola izithasiselo zokushisa amafutha ngempumelelo. Lokhu kutholwa kugcizelela isimo esiyinkimbinkimbi sokufeza izinhloso zokuqina: Kwabaningi, ukudla, ukuvivinya umzimba, kanye nezithasiselo kumele kusebenze ekhonsathini ukukhiqiza ushintsho oluhlala njalo, futhi noma kunjalo, inqubekela phambili ingakhombisa ukuhamba kancane ngokudumazayo. Ngempela, cishe ama-64% wabaphenduli babheka ukudla nokuvivinya umzimba njengokubaluleke ngokulinganayo ekufinyeleleni imiphumela yokuqina.

Imiphumela emibi yezithasiselo

Ngaphandle kwezinzuzo abazifunayo emikhiqizweni ethile, ikota labaphendulile lahlangabezana nomunye umphumela wesengezo: imiphumela emibi . I-caffeine yiyona eyayinethuba elikhulu lokukhiqiza imiphumela engadingeki, engafaka phakathi ikhanda, ukuqhaqhazela nokuqwasha . Ingxenye yesine yabasebenzisi bamaprotheni nayo ibike imiphumela emibi; abaningi abayithathayo babika ngezinkinga zamathumbu. Ukulinganisa ukuthi umuntu udla malini kunganciphisa lezi zimpawu. Omunye ophendulile ocwaningweni uchaze ukungagayeki kokudla ngemuva kokuthatha amaprotheni we-whey kepha wakusho lokho ngokungabi nalwazi kwakhe okulinganisa inani elifanele.

Ukuzivocavoca kwangaphambili, okufaka phakathi imithombo eminingi yemiphumela emibi, nayo ingaveza izimpawu ezingathandeki. Omunye ophendulile wasitshela ukuthi ngaphambi kokuzivocavoca kwenza inhliziyo yakhe yashaya ngamandla njengokuhlanya, okungabangelwa inani elikhulu le-caffeine le mikhiqizo evame ukuyifaka. Izishisi ezinamafutha ziphinde zabangela imiphumela emibi kumaphesenti amakhulu wabasebenzisi — futhi eminye imiphumela emibi kulesi sigaba idlula ukungakhululeki kwesikhashana. Ukusuka ekuphakameni kwegazi kuya ekulimaleni kwesibindi okudinga ukulaliswa esibhedlela, imiphumela emibi okokushisa amafutha okungalawulwa kuvame ukudala umonakalo ongapheli.

Lapho abantu bacwaninga izithasiselo zabo

Ngokusebenza kahle kwezithasiselo nemiphumela engemihle ijwayelekile, abathengi banezizathu eziningi zokwenza ucwaningo lwabo ngaphambi kokuzama umkhiqizo omusha. Izinhlobo zokuqina ezithuthukile bezingahle zincike ekubukezweni okuku-inthanethi ukuqondisa ukukhetha kwazo okungeziwe , kepha lo bekungumthombo ovame kakhulu wolwazi kubo bonke abaphendulile. Abasubathi abanolwazi baphinde bathemba izeluleko ezivela kubaqeqeshi nakosaziwayo bokuqina, ubukhona obukhula njalo ku-Instagram. Abaqalayo, ngakolunye uhlangothi, babekwazi ukuthemba kakhulu izincomo ezivela kubangani nakumaforamu aku-inthanethi.

Ngokuthakazelisayo, cishe umuntu oyedwa kwabangu-10 abaphendulile ezingeni ngalinye lokuzivocavoca umzimba uthe bathonywe izikhangiso zezokuxhumana . Noma kunjalo, izikhangiso zamavithamini nezithasiselo kuvame kakhulu ku-Instagram nakwamanye amapulatifomu, kokubili ngokuthunyelwe okukhokhelwayo nangama-plugs angabonakali kakhulu ngabathonya-abaningi benza izimangalo ezingenasisekelo. Ngama-30% wabaqalayo kanye nokuzivocavoca okuphakathi okuxhumene nabasebenzi bezokwelapha, futhi abagijimi abaphambili banamathuba amancane okwenza lokho. Ongoti bathi ukuvakashela udokotela ngaphambi kokuqala isengezo kubalulekile kulabo abanezifo ezingalapheki ngoba imikhiqizo emisha ingase yenze isimo sabo sibe nzima noma ihlanganyele nemithi yabo yamanje.

OKUSHIWO: Ingabe ukusebenza kungasiza i-thyroid engasebenzi kahle?

Ngakho-ke usukulungele ukuqala isengezo?

Ngenkathi okutholakele kwethu kusikisela ukuthi abantu abaningi bahlomula kakhulu ngokudla izithasiselo, kunezizathu eziningi zokuthi uqaphele lapho ubheka imikhiqizo emisha. Kusuka kumiphumela emibi ngeshwa kungabikho miphumela, imiphumela edumazayo ivame kakhulu. Mhlawumbe lokhu okutholakele kuqinisa isisekelo esidala kakhulu sokudla nokuvivinya umzimba: Asikho isisombululo esisodwa, esisheshayo. Esikhundleni salokho, impumelelo incike emigomweni enengqondo nasekuthuthukisweni okwengeziwe ezindaweni eziningana. Izengezo zingakusiza ukuthi ufeze izifiso zakho zezempilo nezokuqina, kodwa mancane amathuba okuthi benze kanjalo bebodwa. Uma ucabanga ukuqala uhlobo lwemithi yokwengeza, qala uthinte udokotela wakho bese ubona ukuthi ngabe kukhona yini ukusebenzisana nemithi yakho yamanje.

Mayelana nocwaningo

Indlela yokusebenza

Kulolu cwaningo, sihlolisise abasebenzisi bokungezelela ukuqina abangama-999 abasebenzise okungenani kanye ngeviki. U-49.1% bekungamadoda, kuthi u-50.9% kube ngabesifazane. Ngaphansi kuka-1% bekungekho okukhethwa kukho. U-8.2% ubezibheka njengosezingeni eliphakeme lokuzilolonga, u-61.2% ubephakathi, kwathi u-30.6% wabika ukuthi basezingeni lokuqala lokuqina. I-25.3% ichaze uhlobo lomzimba wabo njenge-endomorphic, i-16.5% yayiyi-ectomorphic, kwathi i-23.1% yayiyi-mesomorphic. Cishe ama-35% athe ayingxube yohlobo olulodwa noma eziningi. Ngokwesilinganiso, ababambiqhaza bebeneminyaka engu-35.1 ubudala ngokuchezuka okujwayelekile kwe-10.9. Iminyaka yabo yobudala isukela ku-18 kuye ku-74.

Ukulinganiselwa

Imininingwane nokutholakele akuzange kuhlolwe ngokwezibalo noma kukalwe. Ukuhlaziywa kwethu bekungaphelele kuzo zonke izengezo ezihlobene nokuqina. Izithasiselo ezifakiwe kulokhu kuhlaziywa zikhethwe ngokususelwa ocwaningweni nasekugxiliseni abantu ohlwini lwezithako ezithandwa kakhulu. Izithako kuphela ezinosayizi wesampula wokungenani ama-26 zifakiwe ekubukekeni kwethu. Ukube besifake izengezo ezingaphezulu noma ezihlukile, okutholakele kwethu bekungahluka kakhulu. Kukhona nobuthakathaka bemvelo ekusebenziseni idatha ezibika wena, njengokukhumbula okungafanele noma imemori engalungile, ukweqisa ngokweqile, ukubika okukhethiwe, kanye nokumelwa okungaphansi.