Ukunakekelwa okukhethekile kufanele kukhokhwe ekudleni kwezingane: ukungavuthwa kwezinye izitho nezinhlelo kudinga ukukhethwa ngokucophelela kwemikhiqizo, nokukhula okusheshayo nokuthuthuka - ukuba khona kwawo wonke amavithamini kanye nezici zokulandelela etafuleni lezingane. Ukondleka komdlali wengane kufanele kuhambisane, ukuze kube nokwanele amandla, nokukhula kwesisindo somzimba, kanye nokwakheka okulungile komzimba wonke. Ukudla okujwayelekile kwezemidlalo komuntu omdala ngeke kuhambisane nompetha omncane.
Okokuqala, kufanele ulandele inqubo yansuku zonke:
– Ibhulakufesi elicebile futhi elihlukahlukene.
– Isidlo sasekuseni sesibili noma ukudla okulula.
– Isidlo sasemini esigcwele esiyisibopho, ngisho nangaphakathi kwezindonga zesikhungo semfundo.
- I-snack yantambama elula noma i-snack.
– Isidlo sakusihlwa esilinganiselayo.
Ukuthola isisindo somzimba kanye nokugcwalisa amandla empilweni yomsubathi akunakwenzeka ngaphandle kokudla okukhethekile okwengeziwe. Kodwa akuzona zonke izithako zezemidlalo ezivunyelwe izingane. Ama-smoothies ezithelo nemifino aphelele ekuqiniseni-azosekela amandla futhi ngeke abangele ukuzuza kwesisindo. Izithako ezikhethekile zenza ukuntuleka kwamaprotheni nama-carbohydrate adingekayo emiphumeleni yezemidlalo.
Amaprotheni
I-protein shake ingumthombo wamaprotheni adingekayo ekukhuleni kwesisindo semisipha. Ezinganeni, amaprotheni obisi avunyelwe ukusetshenziswa, ngaphandle kwalokho, ngokungafani neqanda ne-soy, inokunambitheka okumnandi. Izinga lamaprotheni kufanele libe phezulu, njengoba sikhuluma ngomzimba wengane ekhulayo.
Ama-Gainers
Lawa amaprotheni anokuqukethwe okuphezulu kwama-carbohydrate. Ifanele lezo zingane ezichitha amandla amaningi ngesikhathi sokuqeqeshwa. Izingane ezifunda esikoleni samabanga aphansi nesesekondari zisebenza kakhulu, futhi izindleko ezengeziwe zamandla zibakhipha endleleni.
Izingane zingahlanganisa abazuzayo namaprotheni kuphela ngezinsuku zokuqeqeshwa nokuzikhandla okukhulu ngokomzimba.
amino acid
Lapho uzivocavoca, kubalulekile ukuthola ama-amino acid anele emzimbeni. Akunakwenzeka ukuwaqoqa emikhiqizweni ngenani elifanele, ngakho-ke ungathatha ama-amino acid engeziwe. Ama-amino acid athathwa ngokuqinile ngemva kokudla noma ngesikhathi sokudla, njengoba angacasula isisu. Ungangeza ama-amino acid kuma-protein shakes.
Azikho ezinye izithasiselo ezingase zisetshenziselwe izingane-abasubathi - izishisi amafutha overexcite isimiso sezinzwa, creatine icasula umgudu wokugaya ukudla, Anabolic kungadala ukuphazamiseka ohlelweni hormone, amandla yakhelwe umzimba omdala.
Awukho umphumela wezemidlalo oyifanele impilo yengane yakho!