Ukutya okungcono kwe-10 ukufumana ubunzima bemisipha

Umxholo

• Ukutya oku-10 ukufumana ubunzima bemisipha
• Ulwazi olunesondlo ngokutya kwehypertrophy
• Izixhobo zokufumana ubunzima bemisipha

Ukutya ukufumana ubunzima bemisipha kutyebile kwiiproteni ezinjenge nyama, amaqanda kunye nemidumba efana neembotyi namandongomane, umzekelo. Kodwa ukongeza kwiiproteni, umzimba ufuna amandla amaninzi kunye namafutha alungileyo, afumaneka kukutya okufana nesalmon, ityhuna kunye neavokhado.

Oku kutya kunceda ukunika amandla ngakumbi kuqeqesho kunye nokubonelela ngeeproteni zokwenziwa kwezihlunu, ezinegalelo ekuveliseni i-hypertrophy yemisipha.

Ukutya oku-10 ukufumana ubunzima bemisipha

Ukutya okusemgangathweni ukufumana ubunzima bemisipha obungenakuphulukana nokutya kwehypertrophy zezi:

1. Inkukhu: ityebile ngeprotein kwaye kulula ukuyisebenzisa kwizidlo eziphambili kunye namaqebengwana;
2. Inyama: zonke inyama zityebile ngeprotheni kunye nentsimbi, izondlo ezikhuthaza i-hypertrophy kunye nokunyusa inani leoksijini kwimisipha;
3. Islamoni: Ukongeza kwiiproteni, ityebile kwi-omega 3, inqatha elungileyo elinesiphumo esichasayo, elinceda ekubuyiseni izihlunu;
4. Iqanda: Ukongeza ekubeni ngumthombo omkhulu weprotheni, ikwaqulathe iivithamini zentsimbi kunye neB, eziphucula ioksijini yemisipha kunye nokukhuthaza ukukhula kwazo;
5. Itshizi: ngakumbi ieshizi ezinamafutha aphezulu, ezinje ngemigodi kunye ne-rennet, njengoko zonyusa kakhulu iikhalori ekutyeni kwaye zikwiprotheyini ephezulu;
6. Amandongomane: zizityebi kwiiproteni ze-B kunye neevithamini, ukongeza kwii-antioxidants ezithanda ukubuyiswa kwezihlunu emva kokuzilolonga;
7. Iintlanzi zentlanzi: ityebile kwi-omega-3 kwaye kulula ukuyisebenzisa, ingumthombo weeproteni kunye namafutha alungileyo anokusetyenziswa kwizidlo ezingenamqolo okanye emva kokuzilolonga;
8. Iponyoponyo: Umthombo ogqwesileyo weekhalori kunye namafutha alungileyo, ukwandisa inani lamandla kunye ne-antioxidants ebhedini. Ingongezwa kwisaladi yesidlo sasemini okanye kwiivithamini kwi-pre okanye emva kokuzilolonga;
9. Ubisi: zizityebi kwiiproteni, i-calcium, i-phosphorus kunye ne-magnesium, iiminerali zibalulekile ukukhuthaza ukushukuma kwezihlunu nokwandisa ukusebenza koqeqesho;
10. Imbotyi: Umthombo omkhulu weprotein yemifuno, iyatyeba nangakumbi xa isetyenziswa ngerayisi kwizidlo eziphambili, njengoko inika indibaniselwano elungileyo yeeamino acid zemisipha.

Eyona nto iphambili ekutyeni ukuze ufumane ubunzima bemisipha kukuba konke ukutya kunemithombo elungileyo yeprotheni, kwaye kubalulekile ukubandakanya ukutya okunje ngesonka samasi, amaqanda, iyogathi kunye nenyama kwizidlo ezinamashwamshwam. Esi sicwangciso-qhinga sinika isixa esihle sama-amino acid kwiimisipha imini yonke, sithanda i-hypertrophy. Jonga uluhlu olupheleleyo apha: Ukutya okunee-protein.

Bukela ividiyo kwaye ubone indlela yokufumana ubunzima bemisipha:

Ulwazi olunesondlo ngokutya kwehypertrophy

Itheyibhile elandelayo ibonisa inani leekhalori, iiprotein kunye namafutha okutya oku-10 okuboniswe kwihypertrophy:

Oku kutya kulula ukukubandakanya ekutyeni kwakho kwemihla ngemihla, kwaye kufuneka kusetyenziswe kunye nemithombo elungileyo yeecarbohydrate, ezifana nerayisi, ipasta yengqolowa, iziqhamo kunye nesonka seenkozo.

Izixhobo zokufumana ubunzima bemisipha

Ezona zixhobo zisetyenziswayo zokufumana ubunzima bemisipha yi-Whey Protein, eyenziwe ngeprotey ye-whey, kunye ne-Creatine, eyicandelo le-amino acid elisebenza njengombane wamandla emisipha kwaye ivuselele i-hypertrophy yayo.

Kubalulekile ukuba ukhumbule ukuba ezi kunye nezinye izongezo kufuneka zisetyenziswe ngokwendlela yesondlo, eya kuthi ibonise ukuba yeyiphi eyona ilungileyo kunye nokuba ingasetyenziswa kangakanani ngokweempawu kunye nohlobo loqeqesho lomntu ngamnye. Funda nzulu apha: Izixhobo zokufumana ubunzima bemisipha.