Ukucwina, okanye, ngamanye amagama, ukuqhuba ukukhulula ubunzima obuninzi, kuhlose ukunika izihlunu zomzimba into efunwayo kunye nokunceda. Ukutya kwesondlo sokulahleka kwesisindo kunceda oku, kuba unikeza izicubu zomzimba ezixhamlayo ekukhuleni nasekuhlaziyeni kwayo ngezinto eziyimfuneko kwiimisipha ngexesha lokumisa. Makhe sibhale ubunzima bezinto eziphambili zezemidlalo zondlo oluyimfuneko yokumisa nokubunjwa kwemisipha.
Ezemidlalo ukutya okunomsoco kunye nokumiswa kwemisipha
- Ezibizwa ngokuba yi- BCAAs zi-amino acids kunye namaketanga angama-branched, okanye i-amino acid ebalulekileyo. Ezi zi-valine, i-isoleucine kunye ne-leucine. Ezi zixhobo ze-amino zikwazi ukuzenzelela ngokuzimeleyo-ngoko ke igama labo. Xa umzimba uphantsi kwamandla omhlaba, i-amino acids kunye namaketanga amacandelo asetyenziswa nguye njengomthombo ochanekileyo wamandla - ukhutshwa kwi-BCAA ngqo kwiisisipha zomzimba. Ukusetyenziswa kongeza kwe-BCAA kwenzeka ngexesha lokuzila, okanye ngexesha loqeqesho, luhlala ngaphandle kokuphazamiseka ngaphezu kweeyure ezimbini. Ama-amino acids kunye neetyathanga ezisetyenziselwa ukusetyenziswa ngokusesikweni kwimidlalo yesondlo sokulahleka kwesisindo, kuba ziyakwazi ukukhusela ngokupheleleyo iintambo ze-muscle ekutshatyalalisweni - ngaloo ndlela zenza ukuba izihlunu zifumane ukukhululeka. Ukufumana: inxalenye yokuqala (5-10 amagremu) ngaphambi nangemva koqeqesho.
- I-Glutamine yinto elandelayo ebalulekileyo kwimidlalo yokutya ekulahlekeni kwesisindo. I-amino acid, ininzi apho umzimba uvelisa khona. Iqondo le-glutamine kunye nesantya sokuhlanganiswa kweprotheni ye-muscle zihambelana ngqo: enye i-glutamine ekhululekile egazini, iiseli zesisu ezinokukhawuleza zikhula. I-Glutamine inceda ukuvelisa umzimba obizwa ngokuba yi-hormone yokukhula, eyenza ukukhawuleza umonakalo wamafutha kunye nokukhuthaza ukukhula nokukhula kwezicubu zomzimba. Nangona kunjalo, kwimidlalo yesondlo i-glutamine isetyenziselwa nje ukumelela izihlunu kunye nokubanceda. Le nino-aminodi ikhusela izicubu ze-muscle kwi-decay, iqinisa amandla omzimba, kwaye igcina i-acid balance balance and increases the glycogen stores. Ukwamkelwa: 5-10 amagremu (inxalenye e-1) ngaphambi nangemva kokuqeqeshwa kwaye emva kwayo kunye no-1 ukukhonza ngaphambi kokulala.
- I-Carnitine i-amino acid esondele kwiipropathi kwiivithamini zeqela B. Ihlanganiswa ngumzimba ngokwawo (ngokungafani namavithamini) kwaye ngoko kuthiwa yi-vitamin-like substance. I-Carnitine iyahlula ngokugqithisileyo amafutha ngokuveliswa kwamandla alandelayo, ngoko kwimfuthweni wezemidlalo, isetyenziswe ngokutsha ukutshisa i-fat and unusual need muscle xa isweleka. Ukongeza, i-carnitine ikhula ngamandla, kwaye iyakwandisa ubukhulu bomzimba kunye namandla. Ukulungelelanisa, okulinganayo kwixabiso le-carnitine, kwimidlalo yesondlo incinci kakhulu. Inkqubo yokulahlekelwa kwesisindo, kubaluleke kakhulu - njengoko kuqinisekiswe ngabadlali abayisebenzisa. I-Carnitine ifumaneka kwifom yefayili kunye neefomsile. I-carnitine yamanzi, ngenxa yokugaya kakhulu, iyasebenza ngakumbi. Ukumkela: 1 ukukhonza isigqibo seyure ngaphambi kokuba usebenze.
- I-Thermogenics yinye iqela leziyobisi ezisetyenziselwa ukondla kwezemidlalo njengamafutha atshisayo. Ukutya kwe-thermogenics kunakho ukuphakamisa ubushushu bomzimba ukusuka kwi-0.5 kuya kwi-2 degrees. Ziyakwandisa ngokukhawuleza i-metabolism kwaye zinciphise inani lamanqatha angaphantsi, ngaphandle kokuchaphazela ubunzima bomzimba. Isicelo: ngamanzi, i-capsule 1 kabini ngosuku - phambi kokutya nangaphambi koqeqesho.
- Iprotheni yodwa (i-whey protein enegulane) enye enye imfuno yezemidlalo efunekayo kulabo abafuna ukunciphisa umzimba kwaye banike imisipha yabo inkululeko efunwayo. Phantse i-95% yale protheni yi-whey protein. Iprotheni ye-Whey phantse ikhutshwe ngumzimba kwaye ikhusele ngokupheleleyo izicubu zomzimba ezinokubola. Ukufunyanwa: ekuseni, ngemini, emva koqeqesho nangaphambi kokulala-isahlulo 1.