Izithasiselo ezi-4 ezinhle kakhulu kulabo abathanda ukugijima

-Delile

• Izithasiselo eziyinhloko zikhonjisiwe ekusebenzeni
• 1. Multivitamin futhi multimineral
• 2. Ama-BCAA's - Amaketanga wama-amino acid
• 3.Dala
• 4. Amaprotheni anamasondo

Izithako zokudla ezifanele kakhulu ezisebenzayo zifaka phakathi izithasiselo zamavithamini zokunikeza amandla adingekayo ngaphambi kokuqeqeshwa nezithasiselo zamaprotheni ukwenza lula ukululama ngokomzimba nokuvimbela ukukhathala ngokweqile, okukuvumela ukuthi uqeqeshe kaningi futhi isikhathi eside, isibonelo.

Ngakho-ke, izithako zokudla zinconywa ukuthi zithuthukise imithombo yamandla futhi zikhuthaze ukuvuselelwa kwemisipha nokukhula, kuthuthukise imiphumela yokuqeqeshwa, ikakhulukazi ekulungiseleleni ama-marathoni.

Noma yiluphi uhlobo lwesengezo sokudla kufanele luholwe ngumuntu onomsoco ngokuhlangana nomqeqeshi wokuqina komzimba, ukuqinisekisa imiphumela emihle nokugwema imiphumela emibi, njengezinkinga zezinso, ngokwesibonelo.

Izithasiselo eziyinhloko zikhonjisiwe ekusebenzeni

Izithako zokudla ezifanele kakhulu ezisebenzayo zihlanganisa:

1. Multivitamin futhi multimineral

Izithasiselo zemultivitamin neziminingi ziyizindlela ezibalulekile zokugcina amazinga anele amavithamini namaminerali nsuku zonke emzimbeni, ukugwema ukukhathala nokuvumela ukusebenza okungcono ngesikhathi sokuqeqeshwa.

Kodwa-ke, lolu hlobo lwe-supplement aludingeki lapho udla ukudla okwehlukahlukene futhi okulinganiselayo, futhi kulezi zimo, lungasetshenziswa kuphela ukuqinisekisa ukuthi awekho amaphutha emananini wokudla okunempilo.

2. Ama-BCAA's - Amaketanga wama-amino acid

Ama-BCAA wuhlobo lwesengezo sokudla esiqukethe ama-amino acid amathathu abalulekile aziwa njenge-leucine, isoleucine ne-valine, okusiza ekubuyiseni nasekwakhiweni kwezicubu zemisipha.

Ngakho-ke, ama-BCAA kufanele asetshenziswe ngaphambi nangemva kokuqeqeshwa ukuze agweme ukulimala kwemisipha futhi abuyisele amandla namandla enzyme asetshenziswe ngesikhathi sokuqeqeshwa. Umthamo wansuku zonke onconywayo kufanele wehluke phakathi kwama-3 no-5 amagremu.

3.Dala

I-Creatine iyisengezo esibalulekile sokudla kubasubathi ngoba yandisa imithombo yemisipha ye-creatine phosphate, umthombo wamandla obaluleke kakhulu wokuqinisekisa amandla amaningi ngesikhathi sokuqina okukhulu, njengaphambi komncintiswano.

Kodwa-ke, i-creatine akufanele isetshenziswe isikhathi eside, ngoba imvamisa isetshenziselwa amasonto ama-3 kuphela bese imiswa ukuvimbela izinkinga zezinso.

4. Amaprotheni anamasondo

Ama-protein we-Whey supplements angangezwa ezinhlotsheni ezahlukahlukene zokudla, njengamajusi, amasobho noma ukuqhuqha, ngokwesibonelo, ukukhulisa inani lokudla okunempilo kwamaprotheni adingekayo ukukhuthaza ukukhula kwemisipha nentuthuko.

Imvamisa, amaprotheni we-whey kufanele angeniswe ngemuva nje kokuqeqeshwa, njengoba kuyisikhathi lapho umzimba udinga amaprotheni amaningi ukukhuthaza ukubuyiswa kwemisipha.

Thola ukuthi iziphi izithako ezingcono kakhulu zabesilisa nabesifazane ku-: Izithasiselo zokuthola isisindo semisipha.

Kepha uma ufuna okuthile kwemvelo ukuze uqiniseke ukuthi uyaqhubeka nokusebenza, bheka iresiphi ngu-Tatiana Zanin owondlayo kule vidiyo elandelayo: