Kuhle ukusho ngokushesha: amaningi ala mathuluzi asiza ngempela ukwakha imisipha ngokushesha. Ngesikhathi esifanayo, izithasiselo ezinjalo azikude neze ukukhetha okuhle kakhulu, futhi ngisho nangaphezulu - hhayi okungokwemvelo kakhulu. Okunye kwalokhu kuyinqolobane yangempela yezithako ezicutshungulwe kakhulu, ushukela, amakhemikhali umzimba wakho ongawadingi, izinto zokusetshenziswa ezishintshwe izakhi zofuzo, kanye namaprotheni ashibhile, asezingeni eliphansi.
Kubalulekile ukuthi ungalahlekelwa umbono weqiniso lokuthi ukusebenza kwezemidlalo akuqali esitolo sezinto zokwakha umzimba, kodwa… ekhishini lakho! Uma ukudla kwakho kungenamithombo yemvelo yamaprotheni, ama-carbohydrate ayinkimbinkimbi, namafutha anempilo (ngezilinganiso ezifanele), khona-ke ukondliwa kwezemidlalo ngeke kukufikise kude. Ngesikhathi esifanayo, uma usuvele unokudla okunempilo okuguqulelwe ekuqeqeshweni okujulile, khona-ke izithako ezimbalwa ezikhethekile zokudla okunomsoco zizokuvumela ukuthi ufinyelele kalula ezingeni elilandelayo. Cabanga nje ngokucophelela indaba yokukhetha kwabo, okuzoxoxwa ngakho ngezansi.
1. I-non-GMO Vegan Protein
Ama-protein powders asekelwe esitshalweni angaba isengezo esihle sangemuva kokujima ukuze ululame ngokushesha. Bamboza kalula isidingo samaprotheni; ngesikhathi esifanayo, zingadliwa hhayi kuphela - ngendlela yeziphuzo - kodwa futhi zengezwe kwezinye izitsha ze-vegan. Nokho, qiniseka ukuthi i-protein powder yakho iphuma emthonjeni wokudla ongenawo . Ama-powders anjalo ayathandeka ngoba izinto zokusetshenziswa kuzo zingaphansi kokucutshungulwa okuthambile futhi aziqukethe amakhemikhali anosizo olungabazekayo, kufaka phakathi, kepha ungathola "okuphilayo" ngokujwayelekile.
Ama-powders asekelwe ku-whey protein (whey protein) awafuneki, ngoba. lesi sithako singakwazi ukufaka isandla ekuvuvukeni, ukwandisa ukungezwani komzimba, ukucasula ukugaya - kodwa, ngenhlanhla, lokhu akuyona kuphela inketho engenzeka. Siphinde sibe ne-soy protein isolate (iphrotheni yesoya), nakuba kuyinketho ye-vegan: i-soy isolate ingumkhiqizo wesoya ocutshungulwe kakhulu ongabangela ukungezwani komzimba kwabanye. Kungcono ukufaka imikhiqizo yesoya yemvelo eyengeziwe ekudleni kwakho, njenge-tofu, tempeh, ne-edamame. Okufanelekile, isibonelo, iphrotheni ye-hemp iwumkhiqizo olula otholakala emthonjeni owodwa - imbewu ye-hemp - kanye ne-100% ye-vegan. Iqukethe wonke ama-amino acid adingekayo kanye nezinto eziningi eziwusizo (kanye - Imifino). Udinga nje ukukhetha umkhiqizo ngaphandle kwama-GMO futhi, okungcono, ukudla okuluhlaza - ungakuthola njalo lokhu.
2. L-glutamine (i-glutamine emuncwa kalula)
Lesi sengezo manje sesithandwa kakhulu phakathi kwabasubathi, ngoba. I-Glutamine ingenye yama-amino acid abaluleke kakhulu, isiza ukwakha imisipha futhi ilulame, futhi inezindawo zokulwa nokuvuvukala. Yisebenzise ngaphambi nangemuva kokujima. Izithako ezingcono eziqukethe i-vegan, izinketho ezingavuthiwe eziye zacutshungulwa kancane. Izithako ezinjalo zingaxutshwa esiphuzweni sakho sokujima, udliwe ku-smoothie, wengezwe ephalishini le-oatmeal eluhlaza (elicwiliswe ubusuku bonke), noma ngisho naseziphuzweni ezibandayo. Akunakwenzeka ukushisa i-el-glutamine - ilahlekelwa izimfanelo zayo eziwusizo.
3. BCAA
I-“Branched-Chain Amino Acids” i-branched-chain amino acids, noma i-BCAA ngamafuphi, iyisengezo sokudla okunomsoco esiwusizo kakhulu kubasubathi. Ikuvumela ukuthi uthole isisindo se-muscle noma usilondoloze, ukuvimbela ukulahlekelwa kwemisipha ngenxa yokuntuleka kwamaprotheni. Isengezo se-BCAA siqukethe i-L-Leucine, i-L-Isoleucine ne-L-Valine. I-“L” imele inguqulo egayeka kalula: isithasiselo asidingi ukugayeka esiswini, imisoco ingena ngokushesha egazini. Ama-BCAA awusizo ikakhulukazi uma ungakwazi ukudla ukudla okunekhalori ephezulu ngaphambi kokuzivocavoca (ngemuva kwakho konke, ukudla ukudla okunekhalori ephezulu kuyindlela eqinisekile yokuthola "itshe esiswini" ekuqeqesheni). Kulula ukuthola okuhlukile kwalesi sithasiselo, kanye nama-BCAA kwesinye isithasiselo sezemidlalo (kuzovela "2 ku-1").
4. Maca
Impushana iyindlela engokwemvelo kunezinye izithasiselo zokudla okunomsoco kubasubathi. Lona umkhiqizo wamandla omangalisayo onikeza umzimba wakho ama-amino acid anenzuzo akusiza ukuthi ululame ngemva kokujima. I-Maca ithuthukisa amazinga amahomoni, isiza ukukhula kwemisipha, isheshise i-metabolism, ilungele ubuchopho, ivimbela ukugogeka kwemisipha nokuvuvukala emisipheni. Le powder evela ePeru iwukutholwa kwangempela, futhi ungapheka ngayo izitsha eziningi ze-vegan ezimnandi.
Ngaphezu kwalokhu okungenhla, abasubathi be-vegan badinga ukufaka okuhle kakhulu ekudleni kwabo. multivitaminiongayithola, futhi vitamin B12. Kuhle ukuphinda: zonke lezi zithako zinengqondo ngemuva, esisekelweni esiqinile sokudla kwakho okuphelele, okunempilo, nokulula.
Lezi zithako akuzona kuphela ezingenzeka, abasubathi abahlukene bangase babe nezimfihlo zabo kanye nentuthuko. Kodwa-ke, izinto ezibalwe ziwusizo ngoba zikuvumela ukuba ugweme uhlangothi olubi, "olumnyama" lokudla kwezemidlalo - azibangeli izinqubo zokuvuvukala, ngoba. engakhiwanga “i-chemistry” ehlanyayo.
Ngokusekelwe ezintweni zokwakha
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