Ukudla kokuthola isisindo semisipha
 

Umzimba omuhle, onemisipha uyiphupho labantu abaningi. Bachitha izinsuku zabo ezindaweni zokuzivocavoca nasezikhungweni zokuzivocavoca, bezisebenza njalo ngokwabo futhi bezama ekugcineni ukufeza wonke amaphupho abo. Kodwa-ke, noma ngabe izwakala iyindida kangakanani, isimangaliso asenzeki. Isisindo semisipha asigcini ngokwanda, kodwa futhi siyancipha. Ososayensi, izazi zokudla kanye nabaqeqeshi abanedumela lomhlaba wonke batshela ezincwadini zabo ngezizathu zezimo ezinjalo, ezivame kakhulu ekudleni okungakhethwanga kahle.

Ukudla okunomsoco nemisipha

Siyazi esikoleni ukuthi abasubathi nabantu abaphila impilo esebenzayo kumele badle bephilile ngangokunokwenzeka. Kodwa-ke, ababaningi abantu abanaka ngokwanele ikhwalithi yokudla okunempilo. Ngemuva kwakho konke, ukumane unikeze umzimba wakho inani elifanele lamaprotheni, amafutha nama-carbohydrate akwanele.

Kubalulekile ukunakekelwa kokufakwa kokuxakaniseka kwamavithamini abalulekile ekudleni. Lokhu kungenxa yokuthi ukwakha imisipha kuhilela ukwakha izicubu zemisipha. Le nqubo incike ekuphendukeni kwamakhemikhali amaningi okubandakanya izinto ezithile. Ngaphezu kwalokho, uma umzimba ungazitholi, futhi umuntu eqhubeka nokuziqeqesha ngokuqinile, ubukhulu bemisipha bungase bungakhuli nje kuphela kepha babuye banciphe.

Amavithamini okukhula kwemisipha

Ukuvimbela lokhu, udinga ukunikeza umzimba wakho ubunzima bamavithamini alandelayo:

 
  • Uvithamini A. Ubamba iqhaza ezinhlelweni zokuwohloka kwamaprotheni, ngaphandle kwalokho okungeke kwenzeke ukuzuza kwemisipha.
  • U-Vitamin C. I-antioxidant esiza ukuvikela amaseli emisipha ekubhujisweni. Ngaphezu kwalokho, ithuthukisa ukwakheka kwe-collagen, izicubu ezixhumanayo ezibamba imisipha namathambo ngokoqobo. Ngaphezu kwalokho, le vithamini ibandakanyeka ekumungeni i-iron, lapho kuncike khona izinga le-hemoglobin egazini, eliqinisekisa ukuthuthwa komoya-mpilo emisipheni.
  • U-Vitamin E. Enye i-antioxidant enamandla eyenza ukuthi umzimba ungasebenzi kahle emzimbeni, ngaleyo ndlela uvikele ulwelwesi lwamaseli wezicubu zomzimba ekubhujisweni.
  • I-Vitamin D. Ibalulekile ukumuncwa kwe-calcium ne-phosphorus. Lesi sakamuva sisetshenziselwa ukuhlanganiswa kwe-ATP (adenosine triphosphoric acid) - isakhi samandla samaseli aphilayo.
  • Amavithamini B, ikakhulukazi i-B1, B2, B3, B6 ne-B12. Basekela ukukhula kwezicubu zemisipha.

Ukudla okuphezulu okungu-16 kokukhula kwemisipha

Uhlobo lwenhlanzi. Kungumthombo omuhle kakhulu wamaprotheni, ukungabi khona kwawo okuthikameza ukukhula komzimba okujwayelekile nokukhula komzimba. Ngaphezu kwalokho, iqukethe i-omega-3 fatty acids esheshisa imetabolism. Ngokuya ngemininingwane eshicilelwe ku-Journal of the International Society for Sports Nutrition, umuntu ofuna ukwakha imisipha kumele adle okungenani igremu elilodwa lamaprotheni ngesisindo ngasinye (0.45 kg) sesisindo somzimba. Kodwa-ke, umzimba uzokwengeza kancane kancane wonke amaprotheni athathwe ekudleni, noma ngabe inani lawo lidlula amagremu ayi-100, adliwe ngasikhathi.

I-oatmeal. Iqukethe ama-carbohydrate ayinkimbinkimbi, amaprotheni, i-fiber, amavithamini namaminerali.

Inkomo. Omunye umthombo omkhulu wamaprotheni.

I-Buckwheat. Iqukethe ama-carbohydrate hhayi kuphela, kepha nama-protein (ama-gramu ayi-18 kuwo wonke amagremu ayi-100 okusanhlamvu), inani lawo elingaphezu kwama-90%.

Amafutha enhlanzi. Isheshisa imetabolism futhi isiza nomzimba ukuba ululame ngokushesha ngemuva kokuzivocavoca.

Igalikuni. Iqukethe amaprotheni hhayi kuphela, kepha namavithamini namaminerali ayi-11.

Inkukhu yebele. Umkhiqizo onamafutha aphansi, i-100 gr. equkethe i-22 gr. ingwejeje.

Amaqanda. Omunye umthombo wamaprotheni, kanye ne-zinc, i-iron ne-calcium. Kungakho amaqanda ethathwa njengengxenye ebalulekile yokudla okunempilo.

I-Cottage shizi. Umthombo omuhle kakhulu wamaprotheni.

Um-alimondi. Inamaprotheni, amafutha anempilo novithamini E.

Amaqathi kanye nazo zonke izinhlobo zeklabishi. Ziqukethe uvithamini A.

Uwolintshi. Bacebisa umzimba ngo-vitamin C.

I-yogurt. Umthombo omuhle kakhulu wamaprotheni ne-calcium.

Amanzi. Ngaphandle kwenani elifanele loketshezi, umzimba ngeke ukwazi ukwandisa amandla awo, futhi ngeke ukwazi ukusungula ukugaya.

Ubushelelezi. I-vitamin cocktail enkulu. USusan Kleiner, umbhali we-Winners 'Sports Nutrition futhi ongomunye wochwepheshe abahamba phambili kulo mkhakha, ufundisa amaklayenti akhe ukuthi angasipheka kanjani kahle lesi siphuzo: “Hlanganisa imifino emisha noma efriziwe - inqolobane yama-antioxidants - nobisi, i-100% ijusi yezithelo noma iyogathi futhi uvune konke kuxutshwe noma ngamafutha omnqumo ukwethula amafutha enempilo engxenyeni. "

Ikhofi. Ngokwesilingo, ososayensi abavela e-UK bathole ukuthi inhlanganisela ye-caffeine ne-carbohydrate etholakala okusanhlamvu yandisa ukukhuthazela kwabasubathi. Ngasikhathi sinye, abacwaningi base-University of Illinois bakhombisile ukuthi i-caffeine inciphisa izinhlungu ngesikhathi sokuzivocavoca. Futhi ososayensi abavela e-Australia bethule imiphumela yezifundo ezibonisa ukwanda kwezinga lokuqongelelwa kwe-glycogen, okuyiyona, okuyindawo yokugcina amandla, ngaphansi kwethonya lawo wonke ama-caffeine nama-carbohydrate afanayo.

Ezinye izindlela zokuthuthukisa ukuzuza kwemisipha

  • Amaholide… Ngokusho kochwepheshe, izithako ezintathu zenqubo yokwakha imisipha ephumelelayo ukuvivinya umzimba, ukudla okunomsoco nokulala kahle.
  • Ukuyeka utshwala nokubhema… Zifaka ushevu emzimbeni, ziphazamise ukusebenza kwawo okujwayelekile.
  • Ukunciphisa ukudla okungenamsoco… Cishe wonke umuntu uyazi ngemiphumela engemihle yokudla okunamafutha, okuthosiwe nosawoti, kepha hhayi wonke umuntu angaphika ukuthi uyayisebenzisa.
  • Ukwenqaba kuzo zonke izinhlobo zezithasiselo zokudla ukuthola iqoqo lemisipha, ngokudla ukudla okunempilo okucebisa umzimba ngezinto eziningi eziwusizo. Njengoba amavithamini atholakala ekudleni angena kangcono emzimbeni, ngakho-ke enza imisebenzi yawo kangcono.
  • Ukuzikhuza… Imiphumela emihle ingatholwa kuphela ngokwenza njalo - ekusebenzeni ngokomzimba, ukudla okunomsoco nokwakhiwa kwemikhuba yokuphila enempilo.

Ngaphezu kokuthola ubukhulu bemisipha, ukulandela yonke le migomo kukuvumela ukuthi wandise amazinga e-testosterone ngokwemvelo. Kepha hhayi amandla kuphela, ukukhuthazela nempilo yamadoda kuncike kuye, kepha futhi ne-libido yabo. Futhi lokhu sekuvele kuyisiqinisekiso sokuzethemba kanye nesiqinisekiso esithile sempumelelo emangalisayo phakathi kwabamele i-athikili enhle. Izimpikiswano ezisindayo zoshintsho olukhulu empilweni yakho, akunjalo?

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1 Comment

  1. Ami 8 month dore gym korchi kono poriborton.. Pacchi na. Ar dumpan korle kichu hobe

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