Ngaba iziSebenzi zokuPhangela kwangaphambili zilungile okanye azilunganga kuwe?

Umxholo

• Zeziphi izinto zangaphambi kokuzilolonga?
• Ezinye izithako zinokuphucula ukusebenza kweembaleki
• Abandulelayo be-nitric oxide
• Icaffeine
• Yila
• Izinto ezinokubakho ezantsi zokufumana umsebenzi kwangaphambili
• Izinto zokuthambisa ezingezizo kunye notywala beswekile
• I-caffeine engaphezulu
• Ukuxhasa umgangatho kunye nokhuseleko
• Ngaba kufuneka uthathe isongezelelo sangaphambi kokuzilolonga?
• Umgca wezantsi

Izongezelelo zangaphambi kokuzilolonga ziye zanda kakhulu.

Amagqwetha athi banokuphucula impilo yakho kwaye bakunike amandla owadingayo ukuze usebenze ngokuzicombulula.

Nangona kunjalo, iingcali ezininzi zithi zinokuba yingozi kwaye azidingeki kwaphela.

Eli nqaku likuxelela yonke into oyifunayo malunga nezongezelelo zangaphambi kokuzilolonga, kubandakanya nokuba zilungile okanye zimbi kusini na kwimpilo yakho.

Zeziphi izinto zangaphambi kokuzilolonga?

Izongezelelo zangaphambi kokuzilolonga- ngamanye amaxesha kubhekiswa kuzo njenge “pre-workout” - zizinto zokutya ezininzi ezenzelwe ukonyusa amandla kunye nokusebenza kwezemidlalo.

Ziqhelekile ukuba zibe ngumgubo oxutywe emanzini kunye nokusela ngaphambi kokuzilolonga.

Ngelixa iifomula ezininzi zikhona, kukho ukungqinelana okuncinci malunga nezithako. Ii-amino acid, iivithamini ze-B, i-caffeine, i-creatine, kunye ne-sweeteners ezingezizo zihlala zihlala zibandakanywa, kodwa ubuninzi bunokwahluka kakhulu kuxhomekeke kuhlobo.

Izongezelelo zangaphambi kokuzilolonga, ezinomgubo kwaye zixutywe namanzi, ziyapapashwa ukuphucula ukusebenza kwezemidlalo kunye namandla ngaphambi kokuzilolonga. Nangona kunjalo, akukho luhlu lubekiweyo lwezithako.

Ezinye izithako zinokuphucula ukusebenza kweembaleki

Uphando malunga nokusebenza kwezibonelelo zangaphambi kokuzivocavoca lilinganiselwe. Nangona kunjalo, ezinye izifundo zibonisa ukuba izithako ezithile zinokuxhamla kwimidlalo ().

Abandulelayo be-nitric oxide

I-nitric oxide yinkomfa umzimba wakho uvelisa ngokwemvelo ukukhulula imithana yegazi kunye nokuphucula ukuhamba kwegazi.

Ezinye zeekhompawundi eziqhelekileyo ezisetyenziswa ngumzimba wakho ukwenza i-nitric oxide zibandakanyiwe kwizongezo zangaphambi kokuzilolonga. Oku kubandakanya i-L-arginine, i-L-citrulline, kunye nemithombo ye-nitrate yokutya, efana nejusi ye-beetroot ().

Izifundo ezimbalwa ezincinci zicebisa ukuba ukongeza kwezi zinto zonyusa ioksijini kunye nezothutho lwezondlo kwiimisipha zakho, ezinokuphucula ukusebenza kwezemidlalo ().

Nangona kunjalo, uninzi lophando olukhoyo kwi-nitric oxide egxile kubafana abancinci, kuhlala kungacacanga ukuba ngaba ezi ziphumo zisebenza kwamanye amaqela. Uphando olungakumbi luyafuneka.

Icaffeine

I-caffeine isetyenziswa rhoqo kwizongezelelo zangaphambi kokuzilolonga ukwandisa amandla kunye nokugxila.

Enye yezona zinto zivuselelekayo, i-caffeine inokuphucula ukuphaphama kwengqondo, inkumbulo, ukusebenza komzimba kunye nokutsha kwamafutha (,).

Yila

I-creatine yinkomfa yemichiza eveliswa ngokwasemzimbeni emzimbeni wakho. Igcinwe ikakhulu kwimisipha yamathambo, apho idlala indima kwimveliso yamandla kunye namandla emisipha ().

Ihlala ibandakanywa kwiifomula zangaphambi kokuzilolonga kodwa ikwathengiswa njengesongezo esizimeleyo. Iyaziwa ngokukodwa phakathi kwabadlali besisindo, abakhi bomzimba, kunye nezinye iimbaleki zamandla.

Uphando lubonisa ukuba ukongeza kunye nokudala kunokunyusa ukugcinwa komzimba wakho kule khompawundi, oko ke kunceda ukuphucula ixesha lokubuyisela, ubunzima bemisipha, amandla kunye nokwenza umthambo ().

Ezinye izithako kwizongezelelo zangaphambi kokuzilolonga, ezinje nge-creatine, i-caffeine, kunye ne-nitric oxide precursors, zibonisiwe ukuxhasa ukusebenza kwezemidlalo.

Izinto ezinokubakho ezantsi zokufumana umsebenzi kwangaphambili

Nangona izincedisi zangaphambi kokuzilolonga zikhuselekile ngokubanzi, azinabungozi ngokupheleleyo ().

Ukuba ucinga ngokubongeza kwiirejimeni zakho zokuzilolonga, qiniseka ukuba ujonge ezantsi kwazo ezinokubakho.

Izinto zokuthambisa ezingezizo kunye notywala beswekile

Izongezelelo zangaphambi kokuzilolonga zihlala ziqulathe izinto ezithandekayo okanye iswekile yotywala.

Ngelixa bephucula incasa ngaphandle kokongeza iikhalori, ezinye izinto ezithandekayo zinokubangela uxinzelelo lwamathumbu kunye nokuphazamiseka kwabanye abantu.

Ngokukodwa, ukutya kakhulu iswekile enxilisayo kunokubangela iimpawu ezingathandekiyo, ezinje ngegesi, ukuqunjelwa, kunye norhudo- zonke ezo zinokuphazamisa ukuzilolonga kwakho ().

Abanye abantu baxela impendulo efanayo yokugaya ukutya ekutyeni iilekese ezithile ezifana ne-sucralose. Nangona kunjalo, ezo mpawu azingqiniswanga ngokwesayensi ().

Unokufuna ukunqanda iifomula zangaphambi kokuzilolonga eziqulathe izixa ezikhulu zezi zinto zinencasa. Ngaphandle koko, zama isixa esincinci kuqala ukubona ukuba uyinyamezela njani.

I-caffeine engaphezulu

Eyona nto iphambili ekonyusa amandla kwezona zinto zisetyenziswayo ngaphambi kokuzivocavoca yi-caffeine.

Ukutya okugqithisileyo kwesi sikhuthazo kunokukhokelela kwiziphumo ebezingalunganga, njengokunyusa uxinzelelo lwegazi, ukulala okungalunganga, kunye noxinzelelo ().

Iifomula ezininzi zangaphambi kokuzilolonga ziqulathe malunga necaffeine eninzi njengoko ubunokufumana iikomityi eziyi-1-2 (240-475 ml) zekofu, kodwa ukuba ufumana eli qela kweminye imithombo imini yonke, kunokuba lula ngempazamo utya kakhulu.

Ukuxhasa umgangatho kunye nokhuseleko

Kwamanye amazwe, kubandakanya i-United States, izongezo zokutya azilawulwa ngokusondeleyo. Ke ngoko, iilebhile zemveliso zinokungachaneki okanye zilahlekise.

Ukuba ukhuseleko lokongezelelo kunye nomgangatho ziyancitshiswa, ungadla ngokungazi, izinto ezingavunyelwanga okanye izixa eziyingozi zemixube ethile ().

Ukuqinisekisa ukhuseleko, thenga kuphela izongezo ezivavanywe ngumntu wesithathu, njenge-NSF yamanye amazwe okanye i-USP.

Ezinye izithako kwizongezelelo zangaphambi kokusebenza zingakhokelela kwimiphumo emibi. Ngalo lonke ixesha jonga iilebhile zezithako ngaphambi kokuba uthenge kwaye ukhethe iimveliso ezivavanywe ngumntu wesithathu.

Ngaba kufuneka uthathe isongezelelo sangaphambi kokuzilolonga?

Iifomula zangaphambi kokuzilolonga ayizizo ezomntu wonke.

Ukuba uhlala uswele amandla okanye unobunzima bokuwenza ngokuzilolonga kwakho, akufuneki ubhenele ngokuzenzekelayo kwizongezelelo.

Ukuhanjiswa okwaneleyo, ukulala, kunye nokutya kubalulekile kuwo nawuphi na umkhwa wokuzilolonga ukwandisa amanqanaba akho wamandla kunye nokunceda ukulungisa izihlunu zakho.

Ngapha koko, umahluko kwizithako zezongezelelo zangaphambi kokuzilolonga wenza kube nzima ukumisela ukusebenza kwazo.

Banokubiza kakhulu - kwaye uphando alubonakalisanga ukuba lusebenza ngakumbi kunokutya okupheleleyo okubonelela ngezakha mzimba ezifanayo. Umzekelo, ibhanana kunye nemug yekofu yinto efanelekileyo, engabizi kwaye efikelelekayo kwisongezelelo sangaphambi kokuzilolonga.

Oko kwathiwa, ukuba ufumanisa ukuba iifomula zangaphambi kokusebenza ziyakusebenzela, akukho sizathu sokuyeka. Nceda ukhumbule izithako zabo kunye nokutya kwakho okupheleleyo.

Izifundo azibonisi ngokuthembekileyo izongezo zangaphambi kokuzilolonga ukuze zisebenze. Ngokukodwa, abanakho ukubuyisela endaweni yokutya okunesondlo, ukulala okusemgangathweni, kunye ne-hydration eyaneleyo. Ukuba ukhetha ukusebenzisa enye, yiba nesazela malunga nezithako kunye nokutya okupheleleyo.

Umgca wezantsi

Izongezelelo zangaphambi kokuzilolonga zisetyenziselwa ukuphucula ukusebenza komzimba kunye namandla, kodwa uphando alubuyisi uninzi lwezibonelelo ezifanelekileyo.

Nangona ezinye izithako zinokunyusa iziphumo zakho, akukho fomula imiselweyo kunye nezinto ezininzi ezinokubakho ezantsi.

Ukwenza ukuba usebenze, khetha ukutya okunesondlo, okonyusa amandla njengeebhanana kunye nekofu endaweni yoko.

Nangona kunjalo, ukuba ukhetha ukuthatha ifomula yangaphambi kokuzilolonga, kungcono ujonge izithako zayo kwaye ukhethe izongezo eziqinisekiswe ngumntu wesithathu.

Ngaphezu kwako konke, qiniseka ukuba ufumana ukutya okunesondlo, amanzi amaninzi, kunye nokulala ngokwaneleyo.