4 ezona zisongezelelo zilungele abo bathanda ukuqhuba

Umxholo

• Izongezo eziphambili zibonisiwe ngokusebenza
• 1. Imultivitamin kunye nemultimineral
• 2. Ii-BCAA's - Amasebe ee-amino acid
• 3. Yila
• 4. Iiprotheni ezinamavili

Ezona zisondlo zifanelekileyo zokubaleka zibandakanya izongezo zeevithamini ukubonelela ngamandla afunekayo ngaphambi koqeqesho kunye neeprotein zokuncedisa ukubuyisela ukubuyela emzimbeni nokukhusela ukudinwa okugqithisileyo, okuvumela ukuba uqeqeshe rhoqo nangaphezulu, umzekelo.

Ke, izongezo zokutya ziyacetyiswa ukuba ziphucule imithombo yamandla kunye nokukhuthaza ukubuyiswa kwemisipha kunye nokukhula, ukuphucula iziphumo zoqeqesho, ngakumbi kulungiselelo lweemarathoni.

Naluphi na uhlobo lokongezwa kokutya kufuneka lukhokelwe sisondlo ngokutya kunye nomqeqeshi womzimba, ukuqinisekisa ezona ziphumo zibalaseleyo kunye nokuthintela iziphumo ebezingalindelekanga, ezinje ngeengxaki zezintso, umzekelo.

Izongezo eziphambili zibonisiwe ngokusebenza

Ezona zisondlo zifanelekileyo zokubaleka zibandakanya:

1. Imultivitamin kunye nemultimineral

Izongezelelo zeMultivitamin kunye nezindlela ezininzi zokusebenzisa iindlela ezibalulekileyo zokugcina amanqanaba emihla ngemihla eovithamini kunye neeminerali emzimbeni, kuthintela ukudinwa nokuvumela ukusebenza okungcono ngexesha loqeqesho.

Nangona kunjalo, olu hlobo lokongezwa alunyanzelekanga xa usitya ukutya okwahlukeneyo kunye nokulinganayo, kwaye kwezi meko, inokusetyenziselwa kuphela ukuqinisekisa ukuba akukho ziphene kwixabiso lesondlo lokutya.

2. Ii-BCAA's - Amasebe ee-amino acid

Ii-BCAA's ziluhlobo lokongezwa kokutya okuqukethe ii-amino acid ezintathu ezaziwa ngokuba yi-leucine, isoleucine kunye ne-valine, enceda ekubuyiseni nasekwakhiweni kwezicubu zomzimba.

Ke, ii-BCAA's kufuneka zisetyenziswe ngaphambi nasemva koqeqesho ukunqanda ukonakala kwemisipha kunye nokubuyisela amandla kunye ne-enzyme eyachithwa ngexesha loqeqesho. Idosi yemihla ngemihla ekhuthazwayo kufuneka yahluke phakathi kwe-3 kunye ne-5 yeegram.

3. Yila

I-Creatine yinto eyimfuneko yokutya yokutya kwiimbaleki kuba inyusa indawo yokugcina izihlunu ze-creatine phosphate, umthombo wamandla obaluleke kakhulu wokuqinisekisa ukomelela ngakumbi ngexesha lokuzilolonga ngamandla, njengaphambi komdyarho.

Nangona kunjalo, i-creatine akufuneki isetyenziswe ixesha elide, kuba ihlala isetyenziselwa iiveki ezi-3 kwaye imiswe ukunqanda iingxaki zezintso.

4. Iiprotheni ezinamavili

Izongezo zeprotein ezinamavili zinokongezwa kwiindidi ezahlukeneyo zokutya, ezinje ngeejusi, iisuphu okanye ukungcangcazela, umzekelo, ukwandisa inani lesondlo leprotheni efunekayo ukukhuthaza ukukhula kwemisipha kunye nophuhliso.

Ngokwesiqhelo, iprotein ye-whey kufuneka ingeniswe kanye emva koqeqesho, njengoko ilixesha apho umzimba ufuna iiprotein ezininzi ukukhuthaza ukubuyiswa kwemisipha.

Fumanisa ukuba zeziphi ezona zisongezo zilungileyo zamadoda nabasetyhini kwi: Izixhobo zokufumana ubunzima bemisipha.

Kodwa ukuba ujonga into yendalo ukuze uqiniseke ukuba uyaqhubeka nokusebenza, jonga iresiphi yesazi sezondlo uTatiana Zanin kule vidiyo ilandelayo: