Okuqukethwe
Uma unquma ukunakekela umzimba wakho, ukwakha izicubu zomzimba kanye / noma ukwehlisa isisindo, lapho-ke ukhetha ukudla okunomsoco wezemidlalo, udinga ukunaka ikhwalithi nokwakheka kwayo.
Umsoco wabasubathi
Ukudla okuyinhloko komsubathi ukudla okulinganiselayo. Ukugcizelelwa okuyinhloko kufanele kubekwe ekudleni kwasekuseni, nguye onikeza umfutho we-vivacity usuku lonke futhi akhuthaze umzimba we-metabolism, ngaleyo ndlela wehlise ijubane ukufakwa kwamadiphozithi amafutha ezindaweni ezinenkinga. Kusuka kumuphi umphumela oyidingayo ekuqeqesheni, inani, kanye nokubunjwa kokudla okudliwayo, kuyalungiswa. Umuntu onesilinganiso esikhulu somsebenzi womzimba udinga inani elikhulu lama-calories, kepha akufanele asetshenziswe ngokweqile. Ukudla komsubathi kuqukethe amakholori ayizinkulungwane ezingu-5-6, okumele agcwaliswe ngemva kokuzivocavoca. Inyama, inhlanzi nezinkukhu ziqukethe amaprotheni, umakhi omkhulu wemisipha.
Uma indoda ifuna ukwakha imisipha, lokhu kudla, kanye namaqanda nemikhiqizo yobisi enamafutha aphansi, kufanele kube khona ekudleni kwakhe. Ukwandisa ukukhuthazela, ama-carbohydrate namafutha angenayo i-unsaturated ayadingeka. Awukwazi ukwenza ngaphandle kwe-fiber equkethwe emifino namakhambi.
Izinhlobo zezithako zezemidlalo
Kodwa ngokuvamile ukudla okunomsoco kukodwa akwanele ngomphumela obonakalayo. Ochwepheshe besitolo sokudla okunempilo kwezemidlalo "Nt-Sp" baphawula ukuthi kunezinkimbinkimbi eziqukethe amaprotheni, amavithamini, izakhi zokulandelela kanye nezinye izinto ezisiza ekwandiseni umsebenzi womzimba. Izithasiselo ezinjalo ze-biologically ezisebenzayo, zikhuthaza ukwakhiwa kwemisipha, zisebenza njenge-ejenti ye-prophylactic ngokumelene nokuguga nokuqhekeka kwemigqa namajoyinti, futhi ibe nenkimbinkimbi elinganiselayo yezingxenye ezibalulekile.
Izithasiselo zihlukaniswe zibe:
- izishisi ezinonile
- Amaprotheni ashaqekile
- ama-creatine
- abazuzi
- amavithamini namaminerali izakhiwo
Cabanga ngabo ngokuningiliziwe.
Izishisi ezinamafutha
Izidakamizwa ezivamile zokushisa amafutha zivame ukufaka izithako ezifana ne-aspirin, i-caffeine, ne-ephedrine. Lezi zinto zinomthelela ekusetshenzisweni okukhulu kwamandla, zivimbela ukukhiqizwa kwamangqamuzana amafutha avela ku-fatty acids, futhi zikhuthaze i-lipolysis. Uma umkhiqizi ethi i-ephedrine ayikho ekubunjweni kwamalungiselelo akhe, futhi umsebenzi oyinhloko wenziwa ngokukhipha amakhambi ahlukahlukene noma ezinye izitshalo, cishe izithasiselo ezinjalo zokudla azisebenzi. Kuze kube manje, azikho ezinye izinto eziye zasungulwa ezingasebenza ngenkuthalo kule ndlela. Ngokuvamile, “amakhambi anobungani bemvelo” angenabungozi asetshenziselwa ukumboza amalungiselelo asebenzayo ekhemisi.
Amaprotheni Cocktails
Abakhi bomzimba abanolwazi bathi izinzuzo zokunyakaziswa kwamaprotheni yiqiniso lokuthi isivele iyindlela elinganiselayo futhi elula yokuthola amaprotheni owadingayo. Akwenzeki ngaso sonke isikhathi ukupheka inyama eyanele ukuze uthole ukudla okuvamile kwamaprotheni emzimbeni. Ngakho-ke, ukuxuba i-cocktail nokuyithatha ngaphambi kokuqeqeshwa kuyisixazululo esihle kwezinye izimo.
Ama-Creatines
I-Creatine iyi-nitrogen equkethe i-carboxylic acid etholakala kuzicubu zomzimba womuntu. Umsebenzi wawo ukukhulisa ukukhuthazela kwemisipha ngesikhathi sokusebenza ngokomzimba, kanye nokunciphisa ukukhululwa kwe-glycogen. I-Creatine ngaphezu kwalokho igcina amanzi emisipheni, okunomthelela ku-hypertrophy yemisipha. Ngaphezu kwalokho, ivimbela ukuwohloka kwamaprotheni. I-creatine ikhiqizwa esibindini nasezinso, futhi ivela enyameni nasezinhlanzini. Ngakho-ke, abantu abadla imifino bangase bantule kule nto. I-Creatine inomunye "kodwa": akuzona zonke izinto eziphilayo eziyithathayo, ngoba abaningi ibhujiswa esiswini futhi ayifinyeleli emisipha. Ngakho-ke, ezimweni eziningi, kunconywa ukuthatha i-creatine ngama-carbohydrates, okusiza ukuthi ifinyelele izicubu zemisipha, okungukuthi, ukuyiphuza ngejusi noma ukuyithatha noju. Umthombo osebenza kahle kakhulu we-creatine yi-monohydrate. Okunye okukhethwa kukho akusebenzi futhi akulula ukusebenza.
Ama-Gainers
Ekuqaleni, abazuza isisindo babehloselwe abantu abanomzimba omncane ukuba bakhuluphale ngokushesha, ngoba lo mkhiqizo we-carbohydrate-protein uyisixazululo esiphelele semithwalo yamandla asebenzayo futhi unomthelela ekukhuleni kwemisipha nesisindo. Muva nje, abazuzayo basetshenziswe kakhulu njengezikhuthazi zemisipha kunezivuselela isisindo. Kunezilinganiso eziningana zamaprotheni nama-carbohydrate kwabazuzayo, futhi, ngokufanele, asetshenziselwa izinhloso ezahlukene. Ama-caloric complexes (amaprotheni - 30, ama-carbohydrate - 70) avame ukutuswa kumadoda anomzimba adinga amaprotheni amaningi ukuze "akhe" imisipha. Ukwakhiwa kwamaprotheni (amaprotheni - 60, ama-carbohydrate - 40) afanele amadoda okwakhiwa okuphakathi, angenakho ukuntula kwamakholori. Kodwa, kunoma yikuphi, ungathathwa nabo, ngoba inani lama-kilojoule kuwo likhulu, futhi imithamo inqunywe ngendlela yokuthi ungathola umthamo wansuku zonke wekhalori edingekayo kumthamo owodwa. Yenza izibonelelo zamakholori kusukela kwasekuseni, kwasemini nakusihlwa, ngaphandle kwalokho ungase ungakwazi ukumelana nemithwalo enjalo.
Vitamin namaminerali izakhiwo
Ngesikhathi sokusebenza okusebenzayo, ungakhohlwa ukuthatha amavithamini namaminerali okwanele. Kodwa umbuzo uwukuthi, Kudingeka isikhathi esingakanani kulokhu? Ingabe kufanelekile ukuthatha amavithamini engeziwe okwenziwa, noma kukhona okwanele kwalawo angena emzimbeni ngokudla? Ngokuvamile amavithamini namaminerali anconywa ngaphezu kwalokho ebusika nasentwasahlobo - ngesikhathi sokunciphisa izakhi emikhiqizweni yemvelo. Amavithamini C, D, E kufanele athathwe, futhi kusukela kumaminerali, ungakhohlwa mayelana ne-magnesium ne-selenium.
Ngaphambi kokuthatha izithako zezemidlalo namavithamini, sincoma ukuthi uxhumane nochwepheshe onolwazi ozolungisa isifundo, abale imenyu bese ubhala uhlelo lokuqeqesha. Ngale ndlela, uzofinyelela imiphumela ephezulu ngaphandle kokulimala empilweni yakho.