Ukunamathela emndenini wokudla, kubaluleke kakhulu ukufaka ukudla kwakho nge-amino acids ehlukahlukene, ama-carbohydrate njalonjalo. Ukuze ungalimazi umzimba wakho, ngeke kube ngukulalela ukulalela iseluleko sabaqeqeshi abazokutshela kangcono ukuthi yini nokuthi ungathatha kanjani ukufeza umphumela oyifunayo.
Ungathatha kanjani ama-amino acids emdlalweni wezemidlalo?
Ngaphambi kokuqhubeka nokudalulwa kwalolu daba, kubalulekile ukuphawula ukuthi ama-amino acids asisiza ukwakha ngokuphelele zonke izicubu zomzimba, kusukela emathethini nasekuqedeni ngesikhumba. Emdlalweni wezemidlalo, i- amino acids ingenye yezithasiselo ezibaluleke kakhulu ngoba zakha izicubu zomzimba.
Into ethakazelisayo kakhulu ukuthi kufanele idliwe ngaphakathi lapho izinga lokufaniswa kwama-amino acid lifinyelela phezulu. Ama-amino acid angenakudliwa kufanele afake kuphela umzimba ngokudla. Izinga lansuku zonke akufanele lidlule u-30 g. Lesi sabelo kufanele sahlukane sibe ngu-3-4 amanani. Ukuze ukwandise izinzuzo zokuthatha ama-amino acids, kuhle ukuba uthathe isigamu sehora ngaphambi kokudla, emva kwesikhathi esifanayo emva kokuqeqesha, ngaphambi kokulala nangaphambi kokudla kwasekuseni.
Ukudla kwezemidlalo ngendlela ye-amino acid BCAA
I-BCAA - enye yezinto ezithandwayo kakhulu, eziqukethe ama-amino acids amathathu alandelayo:
- i-valine;
- i-lecin;
- i-isoleucine.
Umsebenzi oyinhloko wokwengeza okunjalo ukugcina umdlali osuka ekukhathala kwemisipha, kusize umzimba wakhe uthathe amaprotheni, futhi uvimbele ukulahlekelwa kwezinye izinhlobo ze-amino acid ngesikhathi sokuzivocavoca.
Uma umuntu esekudla okuphansi kwekhalori, ukwelashwa kwe- BCAA kuzosiza kakhulu. Ngemuva kwalokho konke, kuvimbela amaprotheni ukuhlukanisa futhi, ngenxa yalokho, ukulahlekelwa kwesisindo.
Ama-amino acids kanye nokudla kwemidlalo yabesifazane
Ama-amino acids kufanele afakwe ekudleni kwabesifazane abangenzi nje kuphela ekwakheni umzimba, kodwa nangempilo. Bakhululeka ukukhathala, kodwa ngomzuzwana banciphisa ukucindezeleka kwengqondo. Ngaphezu kwalokho, ama-amino acids akhulisa izinga lamandla emzimbeni futhi akhuthaze ukushisa kwamafutha.
Ukudla kwezemidlalo - ukulimala kwama-amino acid
Abanye abantu basebenzisa amaprotheni esikhundleni sama-amino acids, ebhekisela kokulimaza empilweni yangaphambili. Yiqiniso, uma sikhuluma ngokukhululekile, lezi zithako ezimbili aziphansi kakhulu komunye nomunye. Kokubili akulimazi. Kuyiqiniso, konke kunobuso obumnyama. Kulesi simo, sizozibonakalisa, uma kunokudlula ngokweqile noma ukudla komdlalo kuphakamisa ikhwalithi ephansi kakhulu.