Ukumisa, noma, ngamanye amazwi, ukushayela isisindo esiningi, kuhloswe ukunikeza imisipha yomzimba isimo nesifiso esifunayo. Ukudla kwezemidlalo kokulahlekelwa isisindo kusiza lokhu, ngoba inikeza izicubu zomzimba eziwusizo ekukhuleni nasekutholeni kwayo ngezinto ezidingekayo emisipha ngesikhathi sokumisa. Ake sibhale ubunzima bezinto eziyisisekelo zokudla okunomsoco okudingekayo ekwomeni nasekusizeni imisipha.
Ukudla kwezemidlalo nokumiswa kwemisipha
- Okubizwa ngokuthi i- BCAAs yi-amino acid nge-branched side chain, noma amino acid ebalulekile. Lezi yi-valine, i-isoleucine ne-leucine. Lawa ma-amino acids umzimba wethu awukwazi ukuzakhela ngokuzimela - ngakho-ke igama lawo. Lapho umzimba usezingeni lokunciphisa amandla, yi-amino acids enezintambo zomculo ezisetshenziswa nguye njengomthombo oqondile wezandla - kukhishwa ku-BCAA ngqo kumathiski emisipha. Ukusetshenziswa okungaphezulu kwe-BCAA kwenzeka ngesikhathi sokuzila, noma ngesikhathi sokuqeqesha, ukuhlala ngaphandle kokuphazanyiswa kwamahora angaphezu kwama-amabili. Ama-amino acids ngamaketanga ahlangene asetshenziselwa ukudla okunomsoco wezemidlalo, ngoba akwazi ukuvikela ngokuphelele imisipha ye-muscle ekubhujisweni - ngaleyo ndlela kusiza ukuthola imisipha ekusizeni okufunayo. Ukwamukela: ingxenye yokuqala (5-10 amagremu) ngaphambi nangemva kokuqeqeshwa.
- I-glutamine iyisici esibalulekile esilandelayo sezemidlalo ukudla okunesisindo. Kuyinto i-amino acid, iningi lomzimba elikhiqiza lona. Izinga le-glutamine kanye nesilinganiso sokuhlanganiswa kwamaprotheni we-muscle ahlobene ngokuqondile komunye nomunye: glutamine mahhala ngaphezulu egazini, amangqamuzana omzimba osheshayo akhula. I-Glutamine isiza ukukhiqiza umzimba okuthiwa i-hormone yokukhula, okusheshisa umthamo wamagesi futhi ikhuthaza ukutakula nokukhula kwezicubu zomzimba. Kodwa-ke, emdlalweni wezokudla we-glutamine awusetshenziselwa ukomisa imisipha futhi ubanike usizo. Le-amino acid ivikela izicubu zamascle ekubola, iqinisa isimiso somzimba, futhi igcine ibhalansi ye-asidi yomzimba futhi yandisa izitolo ze-glycogen. Ukwamukelwa: ama-5-10 amagremu (ingxenye engu-1) ngaphambi nangemva kokuqeqeshwa futhi emva kwayo futhi 1 ekhonza ngaphambi kokulala.
- I-Carnitine i-amino acid eseduze kwezakhiwo kumavithamini eqembu B. Lenziwe ngokwenziwa ngumzimba ngokwawo (ngokungafani namavithamini) ngakho-ke kuthiwa yi-substance efana ne-vitamin-like. I-Carnitine ihlukanisa amafutha ngobuhle ngokukhiqizwa kwamandla alandelayo, ngakho ekudlaleni kwezemidlalo, ngokuyinhloko isetshenziselwa ukushisa amafutha angenasidingo nesomile ngesikhathi sokulahlekelwa kwesisindo. Ngaphezu kwalokho, i-carnitine yandisa amandla, futhi ikhulisa ubukhulu bemisipha namandla. Ukulungiswa, okulingana nenani le-carnitine, ekudlaleni kwezemidlalo kuncane kakhulu. Kuhlelo lokulahlekelwa kwesisindo, kubalulekile - njengoba kuqinisekiswe abagijimi abasebenzisa. I-Carnitine itholakala efomini eliketshezi futhi ngendlela yama-capsules. I-carnitine yamanzi, ngenxa yokugaya kakhulu, iyasebenza kakhulu. Ukwamukela: 1 ukukhonza isigamu sehora ngaphambi kokuzivocavoca.
- I-Thermogenics enye enye yezidakamizwa esetshenziselwa ukudla okunempilo njengamafutha ashisa. Ukudla kwe-thermogenics kukwazi ukukhulisa izinga lokushisa komzimba kusuka ku-0.5 kuya ku-2 degrees. Ziyasheshisa ngempela imetabolism futhi zinciphise inani lamafutha angaphansi, ngaphandle kokuthinta ubukhulu besisindo. Isicelo: ngamanzi, 1 i-capsule kabili ngosuku - ngaphambi kokudla nangaphambi kokuqeqeshwa.
- Amaprotheni ahlukaniswe (i-whey protein engasodwa) yinye isengezo sezemidlalo esibalulekile kulabo abafuna ukunciphisa isisindo futhi banikeze imisipha yabo impumuzo efunayo. Cishe amaphesenti angama-95% lawa maprotheni aphethwe ngamaprotheni. Amaprotheni ase-Whey acishe athathwe ngumzimba futhi avikele ngokuphelele izicubu zomzimba ezisuka ekubola. Ukwamukelwa: ekuseni, emini, emva kokuqeqesha futhi ngaphambi kokulala - ingxenye engu-1.