Abasubathi kufanele banake ngokukhethekile ukudla kwabo kanye ne-hydration efanele ngesikhathi sokuqeqeshwa. Izakhi ezizohlinzeka umzimba ngazo zonke izakhi ezidingekayo, futhi ngesikhathi esifanayo ziqinise umzimba, zivumele ukuzivocavoca okuphumelelayo nokusebenza kahle. Kubalulekile futhi ukubheka ukunikezwa kweziphuzo ezikhethekile zezemidlalo ukuze ugcwalise umzimba ngokuhlakanipha nangempumelelo.
Iqukethe ini ukudla kwezemidlalo?
Izakhamzimba neziphuzo ezikhethekile zabasubathi zihlanganisa amavithamini, ama-micro- kanye nama-macroelements, izibasi zamafutha kanye nezinto ezihlanganisa umzimba ukuba uzivocavoce futhi zisize ukwakha izicubu zemisipha.
Ngaphezu kwalokho, abanye abasubathi abafuna ukwakha imisipha yabo ngokushesha futhi basebenzisa i-anabolic steroids nama-hormone akhethekile.
Izithako eziyisi-7 ezidume kakhulu kubasubathi
- I-Synephryna - kwandisa i-metabolism futhi kwandisa izinsiza zamandla omzimba. Isebenza ngokufanayo nekhofi, ivuselela umzimba ukuba usebenze. Yandisa isivinini sokushiswa kwama-calories futhi ikuvumela ukuthi ushise ngokushesha amafutha angadingekile. Ngesikhathi esifanayo, kuvimbela umuzwa wendlala. Kunconywa kubantu abakhuthele abafuna ukunciphisa umzimba.
- I-Chrom - Izakhi eziqukethe i-Chromium zisebenza kahle kubasubathi ngokusekela ukushiswa kwamafutha kanye nokuvuselela umzimba. Ukuthatha izithako zokudla eziningi kakhulu nge-chromium kungabangela imiphumela engemihle njengokuqwasha noma ikhanda elibuhlungu.
- Izithako ze-caffeine - zisetshenziswa futhi kwezemidlalo njengezinsiza ezilula zokuvivinya umzimba. I-caffeine ikuvumela ukuthi ushise ama-calories ngokushesha futhi ikunikeza ukukhahlela kwamandla okwesikhashana, okukuvumela ukuthi uqhubeke nokuqeqesha futhi uqinise amandla emisipha.
- I-Kreatyna- izithasiselo zokudla eziqukethe le amino acid zinomphumela oqinisayo emzimbeni: amandla emisipha nokuqina kokuqina. Abasubathi abathatha i-creatine banomuzwa wokuba namandla engeziwe okudlala. Ngokuthatha i-creatine, uthola amandla nokuqoshwa kwemisipha ngokushesha lapho uzivocavoca ejimini. I-Creatine ithengiswa ngendlela yesithako esiyimpuphu. Incibilika emanzini futhi ngaleyo ndlela ithathwe
- Izithako zamaprotheni - aqukethe amaprotheni asiza ekwakheni isisindo somzimba nokwakha imisipha. Amaprotheni ayingxenye yalezi zithako zokudla agayeka kalula. Zincibilika emanzini ngendlela ye-powder futhi ngaleyo ndlela zidliwe. Amanani afanelekile okudla kwamaprotheni nawo athinta i-metabolism jikelele yomzimba.
- Izithako zeGlutamine - aqukethe i-glutamine, edingekayo ukuze imisipha ikhule ngendlela efanele futhi ngokushesha. I-Glutamine iyi-amino acid eqinisa ukwakheka kwemisipha, ibavumela ukuthi bakhule futhi bavimbele ukuwohloka kwabo. Ngaphezu kwalokho, izithako zalolu hlobo zivumela umzimba ukuba uvuselele ngokushesha ngemva kokuzikhandla ngokomzimba. Ngenxa yalokhu, ungasondela ekuqeqeshweni okulandelayo ngokushesha okukhulu.
- Iziphuzo ze-Isotonic - zonke izinhlobo zabasubathi kufanele futhi zidle iziphuzo ze-isotonic. Ziqukethe i-magnesium, amavithamini, ama-carbohydrate, i-phosphorus, i-calcium, i-potassium ne-sodium. Konke okudingekayo kumuntu owenza umzamo womzimba ngenkathi egcina ukugeleza okufanele komzimba. Balinganisela amazinga ama-electrolyte alahlekayo ngesikhathi sokuzivocavoca umzimba okukhulu.