Xa kuziwa ukuthetha malunga nezongezelelo zezemidlalo, ndiyakhumbula intetho kaMnu. Zhvanetsky, ethi kukulungile ukuxubusha malunga nama-oysters kunye nabangayidliyo. Baye baphikisana malunga neezongezo, bayothuswa, bayabonakala, ngokukodwa ngabo bangakhange bazame, ngoko kungcono ukuqonda ukuba zeziphi iinzuzo kunye neengozi zabo.
Izongezelelo zezemidlalo - ingozi kunye nokuzuza
Iimveliso zentlalo eziphuhlisiwe ziye zadlulileyo ixesha elide. Injongo yokuphuhliswa yayiyinkolelo yokuncedisa ukutya kwabadlali beempawu ezifunekayo ngamaxesha athile, kodwa naluphi na ukutya okuqhelekileyo kuthi sinobunzima, ngoko kukutya, umzekelo, isabelo esifanelekileyo seprotheni, kufuneka sidle zombini i-carbohydrates kunye neoli. Yaye inzuzo yabo kukuba izongezelo kubadlali baqulethe izinto eziyimfuneko kwimo ecocekileyo okanye kwiinkalo ezifanelekileyo ezilungiselelwe imisebenzi ethile.
Njalo khumbula ukuba ezi zidibeneyo. Isenzo sabo silingana nokutshatyalaliswa, kodwa akunakwenzeka ukubetha umzimba rhoqo. Akukho zidibanisi ezingathatha indawo yokutya okupheleleyo, nangona ezi zithako zinezithako zendalo. Ukongezelela, kukho uluhlu lwezemidlalo ezongezelelekileyo zokuncedisa, ukungamkelwa okungalawulwayo okukwazi ukulimaza ngokwenene kwimpilo. Ngokuqhelekileyo oku kwenzeka nge-steroids ezingaphazamisa umsebenzi wesantya, ukwandisa ulwalamano.
Iimfuthiso zezemidlalo zobunzima bomzimba
Naliphi na uhlobo lwemidlalo ludinga ubukho bemisipha ephucukileyo, ngoko-ke izongezo zezemidlalo zokufumana ubunzima bunzima. Olu hlobo lwezaziso lubandakanya:
- Iprotheni egugule ngokulula . Njengomthetho we- whey protein . Iiprotheyini ezinjalo zikhawuleza ukukhula kweemisipha, zandisa ukwenziwa kakuhle, zizalisa umzimba ngomzimba wamaminerali ancedo.
- Ukudala . Isicelo saso sikhuthaza ukukhula kweeseli zamascle, kukukhuthaza ukubuyiswa emva koqeqesho.
- Amino acid . Ngokuqhelekileyo i-glutamine. Ukukhuthaza ukubunjwa kweprotheyini ukusuka kwiiseli zamasipha, ukudala iimeko zokukhula kobunzima bomzimba.
IziNcediso zeMidlalo yeziXhobo kunye neLigaments
Imithwalo ephakamileyo, ayikwazi ukunceda kodwa ibonisa imeko yemigqalano kunye namalungu omdlalo. Ukuzikhusela kwaye zibenze zixhathise ngakumbi, kwaye ngamanye amaxesha imithwalo ephezulu, i-chondroprotectors isetyenziswa. Ezi zondlo zokuncedisa abagijimi ziqulethe izinto ezomeleza izicubu ezinxibelelwano zamagundane kunye ne-cartilage, eyandisa ukwanda, okukhuthaza ukuhlaziywa kwamathambo xa kwenzeka umonakalo. I-Chondroprotectors isekelwe kwi-glucosamine kunye ne-chondroitin. Zombini izinto zizinto eziyinhloko zokwakha kwezicubu zegigaments and cartilage.
IziNcediso zeMidlalo zoTywala
Ukuba abantu badideka kakhulu ngokwakhiwa kwemigangatho nemisipha, ngoko kuba besetyhini, inkqubo yokulahlekelwa isisindo kunye namafutha atshisayo ngowokuqala. Nanku kuncedwa ukuza kutshisa amafutha kunye nezongezo zezemidlalo zokukhula okubutyhidiweyo kwabasetyhini. Azisetyenziswanga ngabasetyhini kunye nemisebenzi phambi kwabo zilandelayo:
- ukukhawuleza umthamo wokunciphisa umzimba nokunciphisa ukunyuswa kwamafutha;
- ukuqinisa inkqubo yokukhulula amandla kumanqatha ngexesha loqeqesho;
- ukunqanda ukudla.
Ngokuhambelana nemisebenzi, izongezo zokutya ezemidlalo kwaye azivelwanga kuphela:
- Thermogens . Ziyakuvumela ukuba ukhawuleze imetabolism, usebenze inkqubo yesistim ephakathi kunye nokwandisa i-caloric intake.
- L-carnitine . Unceda ukutshabalalisa izicubu ezinamafutha nokukhulula amandla ngexesha lokuzivocavoca.
- Izibonelelo zokutya . Izixhobo ezongezelelekileyo zezemidlalo zokulahleka kwesisindo zenzelwe ukuhlangabezana neemfuno zomzimba kwizondlo, ukunciphisa indlala, kodwa ziphazamisa ukubunjwa kweethambo.
IziNcediso zeMidlalo zoMandla
Ukongeza ukwandisa umthamo wemisipha, kubalulekile ukuba banamandla. Kukho uninzi lwezondlo ezongezelelekileyo ezinokwandisa amandla omzimba. Iimpawu ezongezelelekileyo zezemidlalo zokunyusa amandla omzimba, eziqulethe ezi zinto zilandelayo:
- Caffeine . Iyona nto idume kakhulu kwaye isetyenziswe rhoqo, eyandisa ukwenziwa kobuchule.
- Beta-alanine . I-Amino acid, eyandisa amandla emisipha, ubuchopho kunye nenkqubo yesifo.
- I-Creatine , enoxanduva lokubonelela amandla kumisipha.
- Arginine . Le nino-aminodi ikhulisa amandla emisipha .
- Betaine . Ikhuthaza isibindi ukuvelisa i-keratin.
Izongezelelo zezemidlalo zokunyamezela
Imidlalo efana ne-marathon, ukuhamba ngebhayisikili, ukuhamba nge-cross-country kudinga amandla angaphantsi kune-stamina. Ukuphucula ukunyamezela, ezemidlalo ezongezelelweyo nezondlo ziye zaphuhliswa:
- BCAA . Olu bunzima lwama-amino acid lukhusela imisipha ekubhujisweni ngexesha lexesha elide, elenza ukulahleka kwama-amino acids. Ukuphucula ukuxutywa kwezondlo.
- Ubunjineli bamandla . Iinkomfa ze-carbohydrates kunye neemaminerali, ukubonelela ngokukhawuleza umzimba. Amandla amaninzi aqhelekileyo afaka i-guarana, equlethe i-caffeine.
- UArtinin . Umsebenzi oyintloko wale-amino acid kukugcinwa kunye nokulawulwa komsebenzi wentliziyo kunye nokusebenzisa ixesha elide.
IziNcediso zeMidlalo zoMbane
Ngokuba nayiphi na imidlalo, kwaye kungekhona kuphela, iiklasi, amandla adingekayo. Ikwafumaneka kwakhona ngokusetyenziswa kwezemidlalo ezifanelekileyo kakhulu:
- Abazuzi. Olu hlobo lwezongezelelo zezemidlalo lubandakanya iprotein-carbohydrate complex. Oku kudibanisa ngokukhawuleza nangokunyanisekileyo kwamandla.
- Njengoko ngokunyamezela okukhulu, amandla e-BCAA asetyenziselwa ukwandisa amandla.
Izongezelelo zezemidlalo zokubuyiswa emva kokuSebenza
Ukuqhutywa ngokuzilolonga ngokugcwele kufuna umzamo omkhulu, amandla, okumele abuyele. Ngexesha elifanayo, gcina izakhono ezifunyenweyo kunye nokukhula kobunzima bomzimba. Ukufezekisa le njongo kuya kunceda izongezelelo zezemidlalo zokubuyisela. Apha, yonke i-BCAAs, i-geyners, i-keratin inokuba luncedo. Ukusetyenziswa ngokuphumelelayo kwe-glutamine, i-amino acid, ukukhawulezisa ukubuyiswa kwemisipha emva kokuzivocavoca, ukunciphisa intlungu ekuqeqesheni. I-carbohydrates, ekwazi ukukhawuleza ukubuyisela amandla alahlekileyo, ayiyi kuba yinto engabonakaliyo.