Siyakwamukela kokuthunyelwe kwethu kwebhulogi kwakamuva, lapho singena khona endaweni ephoqelelayo yokondleka nokusebenza kwezemidlalo. Namuhla, sihlaziya ucwaningo olubalulekile njengoba kuxoxwe ngalo kuvidiyo ye-YouTube enesihloko esithi “Ucwaningo Olusha: I-Vegan vs I-Meat I-Eter Muscle Soreness and Recovery.” Esingethwe nguMike, ividiyo isidlulisa ebunzimeni bocwaningo olusha oluxabanisa izilwane ezifuywayo nabadla inyama embukisweni wokuhleleka kwezicubu.
UMike uqala izinto ngokucabanga ngokulangazela kwakhe ucwaningo olunjalo kusukela lapho ukugqama kwagqama ekudleni okusekelwe ezitshalweni ngamadokhumentari afana nokuthi “The Game Changers.” Lolu cwaningo oluthile, oluqhutshwa yiNyuvesi yaseQuebec kanye neNyuvesi yaseMigel e-Canada, luphenya ukuthi imikhuba yokudla ithonya kanjani ukubambezeleka kokuqaqamba kwemisipha (DOMS) kanye nokululama ngemva kokuzivocavoca. Injongo? Ukuze uthole ukuthi ama-vegan alulama ngokushesha yini noma azwa ubuhlungu obuncane uma kuqhathaniswa nozakwabo abadla inyama.
Njengoba uMike esihambisa endleleni, uzungu luyajula. Ucwaningo, oluvezwe ku-International Journal of Sports Medicine, lubheka abesifazane abangu-54—izilwane ezingama-27 kanye nabadla inyama abangama-27, bonke abangebona abasubathi—sesikhathini esisodwa sokuzivocavoca esiyinselelo esihlanganisa ukucindezelwa kwemilenze, ukucindezelwa kwesifuba, ukugoqa kwemilenze, nokugoqa izingalo. . Ngokuhlaziya nokuqhathanisa ngokucophelela, lolu cwaningo lunikeza ukukhanya kokuthi ingabe ukudla okusekelwe esitshalweni kungase kukunikeze umkhawulo uma kuza ukubuyela emuva ekuzilolongeni okukhandlayo.
Uthando lukaMike ngalesi sihloko luyabonakala, njengoba elinganisela ivolumu yakhe ngenxa yokucabangela omakhelwane bakhe baseBarcelona—lapho ezinze khona. Ngakho-ke, ake singene sijule kulolu phenyo oluthakazelisayo olungase luvuse imizwa “ebuhlungu” phakathi kwabadla inyama, futhi siveze isayensi ebangela ubuhlungu bemisipha, umsoco, kanye nokululama. Ingabe usukulungele ukuqalisa lolu hambo lwesayensi? Asambe!
Imininingwane evela Ocwaningweni Lwakamuva Lokubuyiselwa Kwemisipha
Ucwaningo, olwenziwe abacwaningi abavela eNyuvesi yaseQuebec kanye neNyuvesi yaseMigel eCanada, luhlole ukululama kwemisipha kuma-vegan uma kuqhathaniswa nabadla inyama ngemuva kokujima okuyinselele. Lolu cwaningo luphawuleka kakhulu njengoba belubandakanya inyama yezilwane ezingama-27 kanye nabadla inyama abangama-27, okuqinisekisa ukuthi ababambiqhaza badla ukudla okuhlukahlukene okungenani iminyaka emibili. Ngokugxila ekubambezelekeni kokuqala kobuhlungu bemisipha (DOMS), bahlolisise amamethrikhi okubuyisela ngemva kokusebenza okujwayelekile okuhlanganisa:
- Cindezela Umlenze
- I-Chest Press
- Ama-Leg Curls
- Ama-curls engalo
Ukuzivocavoca ngakunye kwenziwa ngaphezu amasethi amane okuphindaphinda ayishumi, ukukhetha kwesu okususelwe ocwaningweni oluphakamisa izinzuzo zokuqeqesha ezisezingeni eliphezulu ngokungadideki okuncane. Okutholwe yilolu cwaningo kungase kubangele ukumangala njengoba kugqamisa ithrendi ebheke ezikhathini zokululama ezingase zibe ngokushesha kanye nobuhlungu obuncane bemisipha phakathi kwezilwane. Ithebula elilandelayo lifinyeza izinyathelo zomphumela ezibalulekile eziphawuliwe:
| Ama-Vegans | Abadla Inyama | |
|---|---|---|
| Imisipha Ubuhlungu (DOMS) | Phansi | Phezulu |
| Isikhathi Sokubuyisela | Ngokushesha | Kancane |
Ukuqonda Indlela Yokusebenza: Indlela Abacwaningi Abaqhathanisa Ngayo Izilwane Nezilwane Ezidla Inyama
Ukuze bahlolisise lesi siqhathaniso, abacwaningi abavela ku-**Nyuvesi yaseQuebec** kanye nase-**Migel University** benze ucwaningo olunokuqonda olushicilelwe *ku-International Journal of Sports Medicine*. Ababambiqhaza bahlukaniswe amaqembu amabili: **27 vegans** kanye **27 abadla inyama**, bonke abesifazane, ababebambelele ekudleni kwabo okuhlukene okungenani iminyaka emibili. Nansi indlela abakwenze ngayo:
- Ukukhetha okungahleliwe ukuze kuqinisekiswe ukuqhathanisa okungachemile
- Abahlanganyeli bebengebona abasubathi ukuze bagweme iziphambanisi zokuqeqesha
- Ukujima okulawulwayo: ukucindezela umlenze, ukucindezela kwesifuba, ukugoqa kwemilenze, nama-curls engalweni (amasethi ama-4 okuphindaphinda okungu-10 ngalinye)
Ucwaningo lwaluhlose ukukala **ukubambezeleka kobuhlungu bemisipha (DOMS)** kanye nokululama sekukonke ngemva kweseshini yokujima. Ukuqoqwa kwedatha bekuyinkimbinkimbi, ukusebenzisa izindlela zocwaningo zangaphambilini futhi kuhlanganisa nezimiso eziqinile zokubuyekezwa kontanga.
| Imibandela | Ama-Vegans | Abadla Inyama |
|---|---|---|
| Abahlanganyeli | 27 | 27 |
| Ubulili | Owesifazane | Owesifazane |
| Ukuqeqeshwa | Abangebona abasubathi | Abangebona abasubathi |
| Uhlobo lokujima | Cindezela Umlenze, Cindezela Isifuba, Ama-Leg Curls, Ama-Arm Curls | |
**Isiphetho:** Lo mklamo unikeze uhlaka oluqinile lokuhlola ukululama kwemisipha, okungenzeka lunikeze imininingwane emisha yokuthi indlela ukudla okuthonya ngayo ukusebenza kwezemidlalo.
Izindlela Ezingemuva Kobuhlungu Bemisipha: Lokho Isayensi Eyembulayo
Ukuqonda isayensi engemuva kwemisipha ubuhlungu kungasikhanyisela ngenkulumompikiswano yokutakula imisipha ye-vegan vs inyama edla inyama. Ubuhlungu bemisipha obubambezelekile (DOMS) ngokuvamile buba phezulu emahoreni angu-24-72 ngemuva kokuzivocavoca futhi kuvame ukubangelwa izinyembezi ezincane emicu yemisipha. Lezi izinyembezi zibangela ukuvuvukala kanye nenqubo yokulungisa elandelayo, okulapho sizwa ubuhlungu nokuqina. Ucwaningo oluqhubekayo lucubungula ukuthi ukukhetha kokudla, okufana ne-vegan noma ukudla okusekelwe enyameni, kuthinta lesi sigaba sokululama.
Ocwaningweni, abacwaningi abavela eNyuvesi yaseQuebec naseMigel University baphawule ukuthi **izilwane ezifuywayo nabadla inyama babonise ukusabela okuhlukile ebuhlungu bemisipha** kanye nokululama kusuka ekuzilolongeni okufana nokucindezelwa komlenze, ukucindezelwa kwesifuba, ukugoqa imilenze, nokugoqeka kwengalo. . Abacwaningi balinganise amamethrikhi ahlukahlukene okubuyisela ngemva kokuzivocavoca, njengamaleveli obuhlungu, ukukhomba uma iqembu elilodwa liqhuba kangcono. Ngokumangalisayo, okutholakele kokuqala kuphakamisa unqenqema olungaba khona lwezilwane ezidla inyama ekulawuleni ubuhlungu kanye nokusheshisa ukululama, okungenzeka ngenxa yezindawo zokulwa nokuvuvukala ezitholakala ekudleni okusekelwe ezitshalweni.
| Imethrikhi | Ama-Vegans | Abadla Inyama |
|---|---|---|
| Ubuhlungu bokuqala (amahora angu-24) | Kuphakathi | Phezulu |
| Isikhathi Sokubuyisela | Ngokushesha | Kuphakathi |
| Ukuvuvukala Amazinga | Phansi | Phezulu |
Okutholakele Okubalulekile Ngokwezibalo: Ukuthi Zisho Ukuthini Kubasubathi
Ucwaningo olwenziwe Inyuvesi yaseQuebec kanye neNyuvesi yaseMigel luveze ngokwezibalo okubalulekile kubasubathi. Ngemva kokuhlolisisa indawo yokululama kwemisipha, ucwaningo luveze ukuthi ababambiqhaza abangama-vegan babonise ukubambezeleka okuncane kokuqala kobuhlungu bemisipha (DOMS) uma kuqhathaniswa nozakwabo abadla inyama ngemuva kokwenza uchungechunge lokuzilolonga kwamandla. Lokhu kutholakala kusho ukuthi ukudla kwe-vegan kungase kunikeze izinzuzo ezithile mayelana nokulungiswa kwemisipha nokunciphisa ubuhlungu.
- Ukubuyisela Amamethrikhi: Ucwaningo lulinganise ngokukhethekile ubuhlungu nokululama ngemva kokujima.
- Abahlanganyeli: 27 vegans kanye 27 abadla inyama, bonke abesifazane abangaqeqeshiwe.
- Ukuzivocavoca: Amasethi amane okuphindaphinda okungu-10 lilinye lokucindezela umlenze, ukucindezela isifuba, ukugoqa imilenze, nokugoqa izingalo.
| Iqembu | Ubuhlungu (amahora angama-24 ngemuva kokujima) |
|---|---|
| I-Vegan | Ubuhlungu obuphansi |
| Umdli Wenyama | Ubuhlungu obuphezulu |
Ukungena Kubuhlungu Obubambezeleke Ukuqala Kwemisipha: Izincazelo kanye Nemiphumela
Ubuhlungu bokuqala bemisipha obubambezelekile (DOMS) ukungakhululeki noma ubuhlungu obuzwiwa emisipha amahora ambalwa kuya ezinsukwini ngemva kokuzivocavoca okungajwayelekile noma okukhandlayo. Ucwaningo lwakamuva olwenziwe yiNyuvesi yaseQuebec kanye neNyuvesi yaseMigel, futhi lwashicilelwa ku-International Journal of Sports Medicine, lukhethe ngokukhethekile ababambiqhaza okungenzeka ukuthi babengabadli inyama noma abadla inyama okungenani iminyaka emibili. Abacwaningi abacwaningi bafune ukwembula umehluko emazingeni okululama kanye nobuhlungu phakathi kwalawa maqembu amabili ngemva komjikelezo wokujima ochaziwe.
Lolu cwaningo belubandakanya inyama yezilwane ezingama-27 kanye nabadla inyama abangu-27, lugxile kakhulu kwabesifazane abangabasubathi abaqeqeshiwe. Umuntu Umbambi qhaza ujime ukujima okuhlanganisa ukujima okune: ukucindezela umlenze, ukucindezela isifuba, ukugoqa imilenze, nama-curls ezingalo—ngalinye linamasethi amane ezimpinda eziyishumi. Uphenyo lugxile embuzweni othi: “Ingabe ama-vegans ayalulama kangcono futhi azwe ubuhlungu obuncane ngemva ukujima okunjalo uma kuqhathaniswa nabadla inyama?” Okutholakele kuphakamise umehluko ophawulekayo, okungase kube yinselele ukucabanga okuvamile mayelana nemithombo yamaprotheni kanye nokululama kwemisipha.
- Izibalo zabantu ababambe iqhaza: 27 Vegans, 27 Abadli Benyama
- Ukuzivocavoca:
- Cindezela Umlenze
- I-Chest Press
- Ama-Leg Curls
- Ama-Arm Curls
- Isakhiwo sokujima: amasethi ama-4 we-10 reps
- Ukugxila Ekutadisheni: Ukubambezeleka Ukuqala Ubuhlungu bemisipha (DOMS)
| Iqembu | Umbono Wokubuyisela |
|---|---|
| Ama-Vegans | Ubuhlungu obungase bube buncane |
| Abadla Inyama | Okungenzeka kube nobuhlungu obukhulu |
Emuva
Futhi lapho sinakho, ukucwila okuthakazelisayo emhlabeni wokululama kwemisipha uma kuqhathaniswa nama-vegans kanye nabadla inyama, njengoba kuhlolisiswe ocwaningweni lwakamuva lweNyuvesi yaseQuebec kanye neNyuvesi yaseMcGill. Kusukela ezindleleni zokucophelela ezisetshenziswayo kuya ekuchazeni okunokuqonda kwemiphumela, kuyacaca ukuthi lolu cwaningo lunikeza imibono ebalulekile emithelela yokudla okunomsoco ekusebenzeni kwe-athletic, ngisho naphakathi kwabangebona abasubathi.
Kungakhathaliseki ukuthi ungumdlali osemnkantshubomvu, umshisekeli wokufaneleka, noma othile omane nje unentshisekelo kuma-nuances okudla kanye nempilo, lolu cwaningo luvala igebe olwazini, luvusa imibuzo ethakazelisayo futhi luvula izindlela ezintsha zokuhlola okwengeziwe. Kuhlale kukhanyisa ukubona ukuthi isayensi ishintsha futhi ilolonge kanjani ukuqonda kwethu umzimba namandla awo.
Njengoba sicabanga ngemininingwane ezuziwe, masihlale sinelukuluku lokwazi futhi sivuleke umqondo, samukele iqiniso lokuthi ucwaningo ngalunye olusha, njengalolu, lusisondeza ekuthuthukiseni impilo yethu nokuphila kahle, kungakhathaliseki ukuthi sikuphi. ume ku-spectrum yokudla. Hlala ubukele ukubuyekezwa kocwaningo oluphambili nezingxoxo, njengoba siqhubeka nokuhlola isayensi yokuqina nokudla ndawonye. Kuze kube ngokuzayo, zinakekeleni futhi niqhubeke nicindezela leyo mingcele!
