Imiphumela emibi emi-5 yezengezo zangaphambi kokuzivocavoca

-Delile

• 1. Kungakwenza uzizwe ujittery
• Izindlela zokunciphisa imiphumela emibi
• 2. Kungakhuphula ukugcinwa kwamanzi
• Izindlela zokunciphisa imiphumela emibi
• 3. Kungadala ukusabela okuncane
• Izindlela zokunciphisa imiphumela emibi
• 4. Kungadala ukucasuka kokugaya ukudla
• Izindlela zokunciphisa imiphumela emibi
• 5. Kungadala ikhanda
• Izindlela zokunciphisa imiphumela emibi
• Ingabe kufanele usebenzise izithasiselo zangaphambi kokuzivocavoca?
• Okubalulekile

Ukukhulisa amazinga wamandla nokusebenza ngesikhathi sokuvivinya umzimba, abantu abaningi baphendukela kwizengezo zangaphambi kokuzivocavoca.

Lawa mafomula ngokuvamile aqukethe inhlanganisela enongiwe yezithako eziningana, ngayinye inendima ethile ekwenzeni ngcono ukusebenza.

Kodwa-ke, abanye abantu baba nemiphumela engemihle ngemuva kokuyiphuza.

Nayi imiphumela emibi emi-5 yezengezo zangaphambi kokuzivocavoca - kanye namathiphu wokuthi ungazigwema kanjani.

1. Kungakwenza uzizwe ujittery

I-caffeine ingesinye sezithako eziyinhloko kuzithasiselo eziningi zangaphambi kokuzivocavoca.

Lesi sikhuthazi siboniswe ukuthi sandisa amandla emisipha nokukhipha ngesikhathi sokuzivocavoca ngenkathi sinciphisa ukukhathala (,,).

Ngokwethiyori, i-caffeine ikuvumela ukuthi uthole okuningi kokuzivocavoca okunikeziwe.

Noma kunjalo, i-caffeine inemiphumela emibi ethile, ikakhulukazi uma udla kakhulu. Lokhu kufaka phakathi ukungalali, isicanucanu, ukukhuphuka kwenhliziyo, ukozela, ikhanda, ukukhathazeka, nokuqina noma ukungahlaliseki ().

Ngaphezu, izithako eziningi zangaphambi kokuzivocavoca zipakisha amanani aphezulu - kufika ku-500 mg we-caffeine ngokudla ngakunye. Ukuphaka osayizi ngokujwayelekile kusuka ku-0.35-1 ounce (10-30 amagremu).

Uma kuqhathaniswa, 1 inkomishi (240 ml) yekhofi iqukethe ama-95 mg kuphela.

Izindlela zokunciphisa imiphumela emibi

I-caffeine dosing ihlukaniswe kakhulu, njengoba abanye abantu bekubekezelela kangcono kunabanye.

Indlela engcono yokunciphisa imiphumela emibi ukuqala ngomthamo omncane wesengezo se-pre-workout esine-cafineine, ukwandisa kancane umthamo wakho ukuze ubone ukuthi yini ongakubekezelela.

Khumbula ukuthi kungcono ukugwema i-caffeine okungenani amahora ayisithupha ngaphambi kokulala ukusiza ukuvimbela ukulala ().

Vele, ungakhetha futhi izithasiselo zangaphambi kokuzivocavoca ngaphandle kwe-caffeine.

Isifinyezo Uzothola i-caffeine kuzithasiselo eziningi zangaphambi kokuzivocavoca, kepha lokhu okuvuselelayo kungadala ukujula, ukukhathazeka, nokushaya kwenhliziyo okwandayo. Uma uhlangabezana nemiphumela engemihle, zama umthamo omncane ukubona ukuthi umzimba wakho usabela kanjani.

2. Kungakhuphula ukugcinwa kwamanzi

Esinye isithako esithandwayo kumafomula amaningi wangaphambi kokuzivocavoca yi-creatine.

Kukhonjisiwe ukuthi kukhuphula amandla okuvivinya amandla aphezulu nokuzuza komzimba okuncane kusuka ekuzivocavoca ().

Yize imvamisa kuyingxenye yesengezo sangaphambi kokuzivocavoca, i-creatine nayo ingathathwa yodwa.

Imiphumela emibi kakhulu ehlotshaniswa ne-creatine imnene impela kepha ifaka ukugcinwa kwamanzi, ukuqunjelwa, ukukhuluphala, nezinkinga zokugaya ukudla.

Izindlela zokunciphisa imiphumela emibi

Ngaphandle kwale miphumela engemihle, i-creatine ikhonjiswe ukuthi iphephe ngokukhethekile (,).

Unganciphisa noma yiziphi izimpawu ezingezinhle ngokuqinisekisa ngokulinganisa okuqondile.

I-Creatine ijwayele ukufakwa ngesigaba sokulayisha sama-scoops ama-4 (amagremu angama-20) ngosuku okungenani izinsuku ezi-3, kulandelwe umthamo wokulondolozwa wansuku zonke we-3-5-gram.

Le ndlela inikeza izinzuzo ezisheshayo - kepha inamandla aphezulu okubangela izingqinamba zokugaya ukudla nokuqunjelwa ().

Ngaphandle kwalokho, ungathatha umthamo owodwa wansuku zonke wama-3-6 amagremu uma uzimisele ukulinda amasonto ama-3-4 ukuze uthole izinzuzo. Le nketho ihamba phambili uma ufuna ukugwema imiphumela emibi efana nokuqunjelwa, ikakhulukazi kulabo abanesisu esibucayi ().

Ngokuphawulekile, kungaba nzima ukugwema ukuzuza kwesisindo esiphakathi kwamakhilogremu ama-2-6 (1-3 kg) ngenkathi uthatha i-creatine. Lokhu ikakhulukazi kungenxa yokwanda kokugcinwa kwamanzi emisipheni yakho ().

Isifinyezo Indlela elula yokugwema imiphumela emibi evela ku-creatine ukuthatha imithamo emincane yansuku zonke esikhundleni sokwenza isigaba sokulayisha.

3. Kungadala ukusabela okuncane

Izithako ezimbili ezingeziwe kuzithasiselo eziningi zangaphambi kokuzivocavoca yi-beta alanine ne-niacin (uvithamini B3).

I-beta alanine iyi-amino acid eyehlisa i-asidi emisipheni yakho ngesikhathi sokuzivocavoca, okungakusiza ukuthi uqhubeke nokuzivocavoca umzimba isikhathi eside.

Kukalwe ngo-4-6 amagremu ngosuku, kukhonjisiwe ukuthi kukhulisa ukusebenza kokuzivocavoca futhi kunciphise ukukhathala ekuzivocavoca umzimba ngamandla okuhlala imizuzu engu-1-4 (,).

Noma kunjalo, lesi sithako singadala i-paresthesia, umuzwa wokushosholozela ezandleni nasezinyaweni zakho. Yize kungukusabela kwesistimu yezinzwa okungenabungozi, abanye abantu bangakuthola kungathandeki ().

Esinye isithako esinama-downsides amancane yi-niacin, efakwe kuzithasiselo eziningi zangaphambi kokuzivocavoca ngemiphumela yokugobhoza kwesikhumba. Ngemithamo ephezulu ka-500 mg noma ngaphezulu, kungadala ukugijimisana kwegazi ebusweni besikhumba sakho, okuholele ekubambeni okubomvu ().

Ngenkathi i-niacin nayo idlala indima ebalulekile ekusetshenzisweni kwamandla kagesi, ukwengeza nayo kungenzeka kunganikeli izinzuzo ezengeziwe uma usebenzisa ukudla okunomsoco ().

Izindlela zokunciphisa imiphumela emibi

Indlela ephumelela kakhulu yokunciphisa ukuhayiza okuhambisana ne-beta alanine ukwahlukanisa umthamo wansuku zonke we-4-6-gram ube ngamanani ama-2 ahlukene ka-2-3 amagremu ngamunye. Ngenye indlela, ungathenga amafomula wokukhishwa okuqhubekayo avimbela lo mphumela wecala ().

Okwamanje, ukugcina umthamo wakho we-niacin ube ngaphansi kuka-500 mg kungavimbela i-niacin flush. Ungathenga nemikhiqizo engena-niacin. Vele uqiniseke ukuthi ubheka izithako kwilebula ().

Isifinyezo I-beta alanine ne-niacin yizithako ezimbili ezivamile kumafomula wangaphambi kokuzivocavoca angadala ukudlikizela nokuqhuma kwesikhumba, ngokulandelana. Ungavimbela le miphumela emibi ngokuhlukanisa noma ukunciphisa imithamo yakho - noma ngokukhetha imikhiqizo ngaphandle kwalezi zinhlanganisela.

4. Kungadala ukucasuka kokugaya ukudla

Izithako eziningana kumafomula wangaphambi kokuzivocavoca angadala ukucasuka kokugaya ukudla.

Lokhu kufaka phakathi i-sodium bicarbonate, i-magnesium, i-creatine ne-caffeine.

I-sodium bicarbonate ingadala izinkinga uma idliwa ku-91-227 mg ngekhilogremu ngalinye lesisindo somzimba (200-500 mg ngekg). Kodwa-ke, izithasiselo eziningi zangaphambi kokuzivocavoca aziqukethe lokhu okuningi ().

Ngakolunye uhlangothi, i-Magnesium, ingaba nemiphumela yokuhlanjululwa - ikakhulukazi ngesimo se-magnesium citrate. Ngakho-ke, ukuthatha kakhulu kungadala isifo sohudo ().

Kuyathakazelisa ukuthi ukusebenzisa amanzi amancane kakhulu lapho uxuba izithasiselo zangaphambi kokuzivocavoca nakho kungaphazamisa ukugaya kwakho. Uketshezi olugxile kakhulu kungaholela kuhudo ().

Izindlela zokunciphisa imiphumela emibi

Ukuxuba isengezo sakho sangaphambi kokuzivocavoca nama-ounces angu-8-12 (240-350 ml) wamanzi kunganciphisa imiphumela emibi.

Njengoba kunzima ukunquma ukuthi yisiphi isithako esidala izingqinamba zokugaya ukudla, ungahle uthande ukuzama amafomula ahlukahlukene wangaphambi kokuzivocavoca uze uthole eyodwa ongayibekezelela.

Isifinyezo Izithako eziningana zezithako zangaphambi kokuzivocavoca zingadala izingqinamba zokugaya ukudla kwabanye abantu. Ukuzixuba namanzi anele kunganciphisa le miphumela.

5. Kungadala ikhanda

I-Citrulline, engezwa kokunye kokusebenza ngaphambi kokuzivocavoca, kuhloselwe ukwandisa ukugeleza kwegazi kuye emisipheni yakho ngesikhathi sokuzivocavoca, okuholela ekwakhiweni kwemisipha ethuthukisiwe.

Le-amino acid isebenza ngokwandisa amazinga e-nitric oxide egazini lakho ().

Umthamo onconyiwe we-citrulline malate, uhlobo oluvamile lwalesi sithako, ungama-gramu ayi-6-8 - yize izithasiselo eziningi zangaphambi kokuzivocavoca zinikela ngamanani amancane futhi zingahle zinganikeli izinzuzo ezingaba khona.

Khumbula ukuthi lokhu kwanda kokugeleza kwegazi kuthinta ubuchopho bakho kanye nemisipha yakho, okuholela kwabanye abantu ukuthi baphathwe yikhanda kanye ne-migraines. Lokhu kungenxa yokushintshwa kwengcindezi yegazi emithanjeni yegazi yakho emincane ().

Izindlela zokunciphisa imiphumela emibi

Indlela ephumelela kakhulu yokunciphisa ikhanda kusuka ku-citrulline ukunciphisa umthamo wakho.

Uma uthola ukuthi usalwa nobunzima bekhanda, ungahle uthande ukuthola isengezo sangaphambi kokuzivocavoca ngaphandle kwalesi sithako.

Isifinyezo I-Citrulline, isithako esivamile kumafomula wangaphambi kokuzivocavoca, kungadala ikhanda ngokunyusa ukugeleza kwegazi emzimbeni wakho. Ukwehlisa umthamo wakho kunganciphisa lo mphumela.

Ingabe kufanele usebenzise izithasiselo zangaphambi kokuzivocavoca?

Awudingi ukuthatha isengezo ukuze uzuze ekuzivocavoca umzimba.

Kodwa-ke, uma uqeqeshe ngokungaguquguquki okungenani izinyanga eziyisithupha, izithasiselo zangaphambi kokuzivocavoca zingasiza ekukhuphuleni amandla akho okuzivocavoca (,).

Uma unentshisekelo yokuzama ifomula, bheka isitembu esivela kubhu elizimele eliqinisekisa ikhwalithi. Izinkampani zokuhlola zifaka phakathi iConsumerLab.com, i-USP, kanye ne-NSF International.

Ngaphezu kwalokho, kuhlale kunconywa ukuhlola uhlu lwezithako nganoma yini ongayiphendula. Ungase futhi ufune ukugwema izingxube zokuphathelene, njengoba lezi zifihla amanani athile esithako ngasinye esisetshenzisiwe.

Isifinyezo Izithasiselo zangaphambi kokuzivocavoca umzimba zingakhuphula amandla akho okuzivocavoca umzimba uma ugcina uhlobo lokudla nokudla okunempilo, kepha akudingekile ukuthola imiphumela emihle.

Okubalulekile

Amafomula wangaphambi kokuzivocavoca aziwa emphakathini wokuqina ngenxa yemiphumela yawo emazingeni wamandla nokusebenza kokuvivinya umzimba.

Kodwa-ke, ungahle ube nemiphumela engemihle, kufaka phakathi ukuphathwa yikhanda, izimo zesikhumba, ukuncinza, kanye nesisu.

Unganciphisa eminingi yale miphumela emibi ngokunciphisa umthamo wakho noma ngokugwema izithasiselo ezinezithako ezithile.