Ukubambelela kwimidlalo yesondlo, kubaluleke kakhulu ukuncedisa ukutya kwakho kunye ne-amino acids, i-carbohydrates, njalo njalo. Ukuze ungalonakalisi umzimba wakho, akusayi kuba lukhulu ukuphulaphula iingcebiso zabaqeqeshi abaza kukuxelela ngokuthe ngqo ukuba yintoni na ukuba uthathe njani ukuphumeza umphumo oyifunayo.
Indlela yokuthatha i-amino acids kwimidlalo yokutya?
Ngaphambi kokuqhubela phambili ekudaleni le ngxaki, kubalulekile ukuba uqaphele ukuba ii-amino acids zinceda ukuba zifake ngokupheleleyo zonke izicubu zomzimba, zisuka kwiitoni kwaye zigqitywe ngesikhumba. Kwizempilo zondlo, i- amino acids enye yezona zinto zibaluleke kakhulu ngenxa yokuba zakha izicubu zomzimba.
Into ebangel 'umdla kukuba kufuneka ichithwe ngaphakathi xa iqondo lokumanyaniswa kwama-amino acids lifikelela phezulu. I-amino acids engenakusiza kufuneka ingene emzimbeni ngokutya. Imilinganiselo yansuku zonke ayifanele idlule kwi-30 g. Esi sabelo kufuneka sihlulwe sibe ngama-3-4. Ukwandisa iinzuzo zokuthatha ama-amino acids, kucetyiswa ukuba uthathe isigamu seyure ngaphambi kokutya, emva kwexesha elifanayo lexesha emva kokuqeqesha, ngaphambi kokulala nangaphambi kokutya kwasekuseni.
Ukutya kwezondlo ngendlela ye-amino acid BCAA
I-BCAA - enye yezinto ezithandwa kakhulu, eziquka ezintathu zazo zilandelayo zi-amino acid:
- valine;
- lecin;
- isoleucine.
Umsebenzi oyintloko wokongeza okunjalo ukugcina umgijimi ekukhathala komzimba, kunceda umzimba wakhe uthathe amaprotheni, kwaye ukhusele ukulahlekelwa kwezinye iintlobo ze-amino acids ngexesha lokuzilolonga.
Ukuba umntu usekuhlaleni kwe-calori ephantsi, ngoko unyango lwe-BCAA luya kunceda kakhulu. Emva koko konke, kuthintela iprotheni ukwahlukana, ngoko ke, ukulahleka kobunzima.
Ama-amino acids kunye nemidlalo yokutya kwabasetyhini
Ama-amino acids kufuneka afakwe ekudleni kwabasetyhini abangabandakanyekanga kuphela ekwakheni umzimba, kodwa nakwimpilo. Banciphisa ukukhathala, kodwa ngomzuzwana banciphisa uxinzelelo lweengqondo. Ukongezelela, i-amino acids ikhulisa umgangatho wamandla emzimbeni kwaye ivuselele ukutsha kweoli.
Ezemidlalo izondlo - ingozi ye-amino acid
Abanye abantu basebenzisa iprotheni esikhundleni se-amino acids, ngokubhekiselele kwingozi kwimpilo yabangaphambili. Enyanisweni, ukuba sithetha ngokunyanisekileyo, ezi zimbini zongezelelo azikho ngaphantsi komnye. Bobabini bungozi. Enyanisweni, yonke into inamacala omnyama. Kule meko, kuya kubonakala, ukuba kukho ukugqithisa ngokwezinto kunye nokutya kwezemidlalo kuphakamisa umgangatho ophantsi.