Ngabe Izithasiselo Zokuzivocavoca Ngaphambi Kokuhle Zikulungele Yini?

-Delile

• Yiziphi izithasiselo zangaphambi kokuzivocavoca?
• Izithako ezithile zingathuthukisa ukusebenza kwezemidlalo
• Izandulela ze-nitric oxide
• Ikhafeyini
• I-Creatine
• Ukwehla okungenzeka kwezengezo zangaphambi kokuzivocavoca
• Ama-sweeteners okufakelwa noshukela otshwala
• I-caffeine eyeqile
• Ikhwalithi yokwengeza nokuphepha
• Ingabe kufanele uthathe isengezo sangaphambi kokuzivocavoca?
• Okubalulekile

Izithasiselo zangaphambi kokuzivocavoca ziye zanda kakhulu.

Abameli bathi bangakhuphula izinga lokuqina kwakho futhi bakunike amandla owadingayo ukuze usebenzise amandla ngokuzivocavoca okuyinselele.

Kodwa-ke, ochwepheshe abaningi bathi bangaba yingozi futhi bangadingeki nakancane.

Le ndatshana ikutshela konke odinga ukukwazi mayelana nezithasiselo zangaphambi kokuzivocavoca, kufaka phakathi ukuthi zilungile yini noma zimbi empilweni yakho.

Yiziphi izithasiselo zangaphambi kokuzivocavoca?

Izithasiselo zangaphambi kokuzivocavoca - kwesinye isikhathi ezibizwa ngokuthi “ukusebenza kwangaphambi kokuzivocavoca” - ziyindlela yokudla enezithako eziningi ezenzelwe ukukhulisa amandla nokusebenza kwezemidlalo.

Ngokuvamile ziyinto eyimpuphu oyixuba emanzini bese uyiphuza ngaphambi kokuzivocavoca.

Ngenkathi amafomula angenakubalwa akhona, kunokungaguquguquki okuncane ngokwezithako. Ama-amino acid, amavithamini B, i-caffeine, i-creatine, nama-sweeteners okufakelwa kuvame ukufakwa, kepha amanani angahluka kakhulu ngokuya ngohlobo lomkhiqizo.

Izithasiselo zangaphambi kokuzivocavoca, ezinempuphu futhi ezihlanganiswe namanzi, zikhangiswa ukwenza ngcono ukusebenza kwezemidlalo namandla ngaphambi kokuzivocavoca. Noma kunjalo, alukho uhlu olubekiwe lwezithako.

Izithako ezithile zingathuthukisa ukusebenza kwezemidlalo

Ukucwaninga ngokusebenza kwezithako zangaphambi kokuzivocavoca kukhawulelwe kakhulu. Noma kunjalo, ezinye izifundo ziphakamisa ukuthi izithako ezithile zingazuzisa ukusebenza kwezemidlalo ().

Izandulela ze-nitric oxide

I-nitric oxide iyinhlanganisela eyenziwa ngumzimba wakho ngokwemvelo ukukhulula imithambo yegazi nokwenza ngcono ukugeleza kwegazi.

Amanye amakhemikhali ajwayelekile asetshenziswa umzimba wakho ukwenza i-nitric oxide afakiwe kwizengezo zangaphambi kokuzivocavoca. Lokhu kufaka phakathi i-L-arginine, i-L-citrulline, nemithombo yama-nitrate wokudla, njengejusi le-beetroot ().

Izifundo ezimbalwa ezimbalwa ziphakamisa ukuthi ukwengeza ngalezi zinhlanganisela kukhulisa ukuthuthwa komoya-mpilo nezakhi zemisipha emisipheni yakho, okungenza ngcono ukusebenza kwezemidlalo ().

Kodwa-ke, njengoba ucwaningo oluningi olutholakalayo lwe-nitric oxide lugxile ezinsizweni, kusalokhu kungacaci ukuthi le miphumela isebenza kwamanye amaqembu. Ucwaningo olwengeziwe luyadingeka.

Ikhafeyini

I-caffeine isetshenziswa kakhulu kuma-pre-workout supplements ukukhulisa amandla nokugxila.

Esinye sezikhuthazi ezithandwa kakhulu, i-caffeine ingahle ithuthukise ukuqapha kwengqondo, inkumbulo, ukusebenza kokuvivinya umzimba, nokushisa amafutha (,).

I-Creatine

I-Creatine iyinhlanganisela yamakhemikhali ekhiqizwa ngokwemvelo emzimbeni wakho. Igcinwe ngokuyinhloko emisipheni yamathambo, lapho idlala khona indima ekukhiqizeni amandla nasekuqineni kwemisipha ().

Kuvame ukufakwa kumafomula wangaphambi kokuzivocavoca kodwa futhi kuthengiswa njengesengezo esizimele. Kuyinto ethandwa kakhulu phakathi weightlifters, bodybuilders, kanye nezinye abasubathi amandla.

Ucwaningo lubonisa ukuthi ukwengeza nge-creatine kungakhuphula ukunikezwa komzimba wakho okugciniwe kwalesi sakhi, ngaleyo ndlela kusize ukuthuthukisa isikhathi sokutakula, ubukhulu bemisipha, amandla, kanye nokusebenza kokuvivinya umzimba ().

Izithako ezithile zezithasiselo zangaphambi kokuzivocavoca, njenge-creatine, i-caffeine, kanye ne-nitric oxide precursors, zikhonjisiwe ukuxhasa ukusebenza kwezemidlalo.

Ukwehla okungenzeka kwezengezo zangaphambi kokuzivocavoca

Yize izithasiselo zangaphambi kokuzivocavoca zivame ukuphepha, azinabo ubungozi ngokuphelele ().

Uma ucabanga ukubangeza kuhlelo lwakho lokuzivocavoca, qiniseka ukuthi ubheka ukwehla kwabo okungaba khona kuqala.

Ama-sweeteners okufakelwa noshukela otshwala

Izithasiselo zangaphambi kokuzivocavoca zivame ukuqukethe okokunandisa okufakelwayo noma ama-alcohol alcohol.

Ngenkathi zikhulisa ukunambitheka ngaphandle kokungeza amakhalori, amanye ama-sweeteners angadala ukucindezeleka kwamathumbu nokungaphatheki kahle kwabanye abantu.

Ikakhulu, ukudla kakhulu ushukela utshwala kungadala izimpawu ezingathandeki, njengegesi, ukuqunjelwa, nohudo - konke okungaphazamisa ukujima kwakho ().

Abanye abantu babika impendulo efanayo yokugaya ukudla ekudleni amaswidi athile okufakelwa afana ne-sucralose. Kodwa-ke, izimpawu ezinjalo azikaqinisekiswa ngokwesayensi ().

Ungahle ufune ukugwema amafomula wangaphambi kokuzivocavoca aqukethe inani elikhulu lalawa maswidi. Ngaphandle kwalokho, zama inani elincane kuqala ukuze ubone ukuthi ukubekezelela kanjani.

I-caffeine eyeqile

Isici esikhulu sokwengeza amandla kwezithasiselo eziningi zangaphambi kokuzivocavoca yi-caffeine.

Ukudla ngokweqile kwalesi sikhuthazi kungaholela emiphumeleni emibi, njengokukhuphuka kwengcindezi yegazi, ukulala okungafanelekile nokukhathazeka ().

Amafomula amaningi wangaphambi kokuzivocavoca aqukethe cishe i-caffeine eningi ongayithola ezinkomishini eziyi-1-2 (240-475 ml) zekhofi, kodwa uma uthola le ngxube kweminye imithombo usuku lonke, kungaba lula ngephutha kudla kakhulu.

Ikhwalithi yokwengeza nokuphepha

Kwamanye amazwe, kufaka phakathi i-United States, izithako zokudla azilawulwa ngokuseduze. Ngakho-ke, amalebula womkhiqizo anganemba noma adukise.

Uma ukuphepha kokungezelelwa nekhwalithi kufakwa engozini, ungadla ngokunganaki izinto ezivinjelwe noma amanani ayingozi amakhemikhali athile ().

Ukuqinisekisa ukuphepha, thenga kuphela izengezo ezihloliwe ngumuntu wesithathu, njenge-NSF International noma i-USP.

Izithako ezithile zezithasiselo zangaphambi kokuzivocavoca zingaholela emiphumeleni emibi. Njalo hlola ilebula lesithako ngaphambi kokuthenga bese ukhetha imikhiqizo ehlolwe umuntu wesithathu.

Ingabe kufanele uthathe isengezo sangaphambi kokuzivocavoca?

Amafomula wangaphambi kokuzivocavoca awekho kuwo wonke umuntu.

Uma uvame ukuntula amandla noma ube nobunzima bokuwenza ngokuzivocavoca umzimba kwakho, akufanele usebenzise ngokuzenzakalela kwizithasiselo.

I-hydration eyanele, ukulala, kanye nokudla kubalulekile kunoma iyiphi inqubo yokuzivocavoca ukuze kukhuliswe amazinga akho wamandla futhi kusize ukulungisa imisipha yakho.

Ngaphezu kwalokho, ukwehluka kwezithako zezithako zangaphambi kokuzivocavoca kwenza kube nzima ukunquma ukusebenza kwazo.

Zingabiza futhi - futhi ucwaningo aluzange lukufakazele ukuthi lusebenza kangcono kunokudla okuphelele okunikeza izakhi ezifanayo. Isibonelo, ubhanana negag yekhofi kuyindlela efanelekayo, eshibhile, futhi efinyelelekayo kwisengezo sangaphambi kokuzivocavoca.

Lokho kusho, uma uthola ukuthi amafomula wangaphambi kokuzivocavoca ayakusebenzela, asikho isizathu sokuyeka. Vele ukhumbule izithako zabo nokudla kwakho okuphelele.

Izifundo azibonisi ngokuthembekile ukuthi izithasiselo zangaphambi kokuzivocavoca ukuze zisebenze. Ngokuphawulekile, azikwazi ukufaka endaweni yokudla okulinganiselayo, ukulala kwekhwalithi, kanye ne-hydration eyanele. Uma ukhetha ukusebenzisa eyodwa noma kunjalo, yiba nonembeza ngezithako zayo nokudla kwakho okuphelele.

Okubalulekile

Izithasiselo zangaphambi kokuzivocavoca umzimba zisetshenziselwa kakhulu ukuthuthukisa ukusebenza komzimba namandla, kepha ucwaningo aluzibuyiseli izinzuzo zabo eziningi ezicatshangelwe.

Yize izithako ezithile zingakhuphula imiphumela yakho, ayikho ifomula ejwayelekile kanye nokwehla okungahle kube khona okuningana.

Ukuze uvuselele ukujima kwakho, khetha ukudla okunomsoco, okuqinisa amandla njengobhanana nekhofi esikhundleni salokho.

Kodwa-ke, uma ukhetha ukuthatha ifomula yangaphambi kokuzivocavoca, kungcono ukuhlola izithako zalo bese ukhetha izithasiselo eziqinisekiswe umuntu wesithathu.

Ngaphezu kwakho konke, qiniseka ukuthi uthola ukudla okunomsoco, amanzi amaningi, nokulala ngokwanele.