Ukudla okunomsoco kwezemidlalo kuyizithasiselo zokudla okunomsoco ezikhiqizwe abasubathi: azidumile nje kuphela phakathi kochwepheshe, kodwa naphakathi kwezimfundamakhwela. Kunezithako zokwandisa ukukhuthazela, ukuthuthukisa amandla, ukululama ngokushesha, ukwakha imisipha, ukuqinisa amalunga kanye nemigqa. Ukudla okunomsoco kwezemidlalo okusezingeni eliphezulu akufanele kunganakwa, nakuba kufanelekile ukukhumbula ukuthi akuthathi indawo yokudla okuphelele futhi kusebenza kuphela njengomsizi owengeziwe ekudaleni umzimba omuhle.
Kuyini ukudla kwezemidlalo?
amaprotheni
Amaprotheni ayimpushana eyakhiwe ngamaprotheni agxilile. Ngokuvamile, amaprotheni enziwa ngobisi lwenkomo, kanye nemifino kanye nezinhlamvu. Okubili kokugcina kufanelekile kuma-vegans. Izitolo zokudla kwezemidlalo zaseRussia zinikeza amaprotheni e-vegan njalo. Uma ungafuni ukulinda ukulethwa isikhathi eside kusuka kumasayithi angaphandle, oda amaprotheni emifino ku. Nazi izinhlobo zamaphrotheni ezihamba phambili: I-Genetic Lab, i-QNT ne-SAN. Iphrotheni ye-Vegan itholakala ngokuqondile ezitshalweni, ngakho-ke igcina ubuningi bezakhiwo zemvelo eziwusizo. Ilayisi kanye ne-pea protein isolates iyimithombo ephelele yama-amino acid anothe nge-sodium, i-magnesium ne-calcium. Amaprotheni emifino awekho ngaphansi ekubunjweni kwawo kumaprotheni obisi futhi asiza imisipha ye-vegan ukuthi ilulame ngokushesha ngemva kokuzivocavoca.
Izishisi ezinamafutha
I-L-carnitine kanye ne-guarana ekhishwe yizithako eziyinhloko zama-fat burners athandwa kakhulu. Bacindezela isifiso sokudla futhi bakhuphule izinga le-metabolic, ukuze umzimba ulahlekelwe ngokushesha ngamafutha omzimba. Uyini umehluko phakathi kwama-fat burners kanye? Izithako zesilisa zivame ukuqukatha ama-catecholamines, zandisa ukukhiqizwa kwe-adrenaline ne-norepinephrine - lokhu kuhle emzimbeni wesilisa, kodwa akusizi kakhulu kwabesifazane.
Ama-Gainers
Ama-protein-carbohydrate shakes abizwa nangokuthi ama- gainers , kusukela kunzuzo yesiNgisi ("khula"). Abazuzayo basiza ukwakha imisipha yemisipha kulabo abazimisele ukuba ngabanikazi bomzimba wokusiza. Amaprotheni ondla imisipha ngama-amino acid, futhi ama-carbohydrate ahlangabezana nezidingo zamandla omzimba. Ngokuvamile baphuza i- gainer amahora angu-1-1,5 ngaphambi kwekilasi: ikuvumela ukuthi wenze ukujima kuqhume ngempela. Ibhonasi - ngemva komphumela womuntu ozuzayo, awuboni ukwehla okubukhali kwamandla noma ama-spikes kushukela wegazi, njengokungathi une-snack kashokoledi noma amakhukhi.
amino acid
Ama-amino acid ahlukaniswe abe abalulekile futhi angabalulekile. Okubalulekile kwakhiwa emzimbeni wethu, kuyilapho okubalulekile kufanele kuvele ngaphandle, ngokudla kanye nezithako zokudla. Ama-amino acid akha imisipha yethu. Ngesikhathi sokuqeqeshwa, imisipha yemisipha iyabhujiswa, ngakho-ke ama-amino acid engeziwe ayadingeka ukuze kulungiswe umonakalo emisipha. Ekudlalweni kwezemidlalo, ama-amino acids ngabanye akhiqizwa, kanye ne-BCAAs - i-amino acid ebalulekile i-leucine, i-isoleucine ne-valine ngaphansi kwekhanda elilodwa. Igcwalisa isidingo sama-amino acids ngesikhathi sezemidlalo kanye nokudla okunekhalori ephansi - ama-amino acids atholakala kumaprotheni, kodwa ngesimo se-BCAAs amuncwa kangcono kakhulu. Ngenxa yalesi sengezo, awushisi ngokuphumelelayo amafutha kuphela, kodwa futhi uthola ukukhululeka.
Kungani ?
● imikhiqizo yoqobo yabakhiqizi bomhlaba
● izipho nazo zonke oda
● ngaphezu kwezinkulungwane ezi-4 zemikhiqizo engcono kakhulu yokondleka kwezemidlalo
● Iminyaka engu-7 emakethe
● ukulethwa kulo lonke elaseRussia
Uhlu lwemikhiqizo yama-vegans kanye nemifino lukhula njalo, ngakho-ke hlala ubukele!