Kunezinhlobo eziningi zokudla kwezemidlalo - amaprotheni, ama-amino acids, ama-geyners, ama-fat burners - futhi konke lokhu ukuhlukahluka kunezincomo zayo zokusetshenziswa. Ezinye imikhiqizo kufanele zithathwe ngaphambi kokuqeqeshwa, ezinye - ngaphambi kokulala. Cabanga ukuthi ungathatha kanjani ama-amino acids kahle, ukuze ulethe inzuzo enkulu yomzimba.
Amino acid: izici nesenzo
Ama-amino acids athathwa ngalabo abagijimi kanye nemidlalo yezemidlalo, okuvuselelwa okusheshayo ngemva kokuqeqesha futhi, ngenxa yalokho, ukwanda kwe-muscle mass kubalulekile. Emantombazaneni, kunoma yikuphi, kuyaqhubeka kancane kancane ngenxa yemvelo yemvelo, kodwa ngokudla okunempilo okhethiwe kahle, ungakwazi ukuthuthukisa kakhulu lesi simo.
Ngaphambi kokusebenzisa ama-amino acid, kubalulekile ukuqonda indlela yabo yesenzo. Njengoba uyazi, le nto iyisisekelo lapho ama-protein amangqamuzana adalwa khona, okuyizinto zokwakha izihluthulelo. Zitholakala ngokuhlukanisa amaprotheni, noma ngama-chemical synthesis. Okukhethwa kukho kuqala kuyithandeka kakhulu, ngoba umzimba ungasabela esimweni "semvelo" ehlanzekile ngendlela engalindelekile.
Uma umuntu ethatha i-protein ye-cocktail, noma i-protein kuphela yokudla, umzimba wakhe ubumba ama-molecule wamaprotheni abe izingxenye ezincane, uthola amino acid futhi, ngokuhlanganyela kwabo, uhlanganisa amaprotheni ukwakha izicubu zomzimba. Ukudla kwama-amino acids, kakade okwehlukaniswe ngamakhemikhali kusho, kusiza umzimba ukuba ufinyelele ngezigaba zokuzihlukanisa ozimele futhi ngokushesha "usebenzise" umthamo owutholile wezinto. Lokhu kukuvumela ukuthi ukwandise isikhathi sokuphumula ngemuva kokuqeqeshwa.
Kanjani kahle ukusebenzisa amino acid?
Khumbula ukuthi kunoma yikuphi, ngaphambi kokuba uphuze ama-amino acid, kufanele ufike kumqeqeshi wakho bese uxoxisana naye ukuthi kungenzeka ukusebenzisa izithako ezinjalo. Lokhu kuzokuvumela ukuba ungenzi iphutha ekukhetheni futhi ufune ukwesekwa okugunyaziwe kochwepheshe, ngakho-ke ungenzi amaphutha acasulayo, okuvame ukwenzeka nalabo abasanda kuvela ezindabeni zokwakha umzimba noma eminye imidlalo yezemidlalo.
Ake sicabangele ngokuningiliziwe ukuthi singaphuza kanjani ama-amino acids:
- Ukudla kwama-amino acids kukhiqizwa ngesikhathi lapho kungase kube khona umzimba owenziwe ngokugcwele - okwamanje noma imizuzu engu-20 ngaphambi kokudla, noma ngokuqondile ngesikhathi sokudla.
- I-postulate yesibili ebaluleke kunazo zonke ithi udinga ukuthatha ama-amino acids uma umzimba udinga ngempela - sekuyisikhathi emaminithi angu-20 ngemuva kokuphela koqeqesho.
- Kweminye imithombo kunconywa ukuphuza ama-amino acids nangesikhathi sokulala, kodwa ngokwemvelo ngalesi sikhathi kuthatha amaprotheni amancane, noma i-casein. Lokhu kuyinto engokwemvelo engokwemvelo ephuka kancane emzimbeni futhi inikeza izinto ezidingekayo zokubuyisela nokwakha imisipha yonke isikhathi sokulala.
- Uma ukhetha i- BCAA , kufanele ukuthi yamukeleke ngokoqobo ngemuva kokuqeqeshwa.
Embuzweni wokuthi ungathatha kanjani amino acid, umthamo ubalulekile. Ngomkhiqizo ngamunye, uhlukile, ngakho kufanele uqondiswe idatha eyenziwa ngumkhiqizi emkhiqizo. Uma ngabe umthamo ukhonjiswe kuphela kumadoda, amantombazane kufanele ayinqume okungenani ngekota.
Ama-amino acids kanye notshwala
Sekuyisikhathi eside saziwa iqiniso elilula ukuthi ezemidlalo nokuphuza yizinto ezingavumelani. Ikakhulukazi kulabo abamukela izithako ezihlukahlukene zezemidlalo, kufaka phakathi amaprotheni. Iqiniso liwukuthi utshwala bucindezela ukukhula komzimba, futhi ama-amino acids aphakanyiswa kuwo. Ngakho-ke, ngeke nje uhambe, kodwa futhi ubangele ukulimala kwesibindi nezinye izitho zangaphakathi.