Ezona zixhobo zintandathu zintle zokufumana izihlunu

Umxholo

• 1. Yila
• 2. Iiprotein Supplements
• 3. Abazuze ubunzima
• 4. IBeta-Alanine
• 5. Amasebe eSetyana le-Amino Acids
• 6. HMB
• Ezinye izongezo
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukuba wenza umthambo rhoqo, uya kufuna ukuqiniseka ukuba ufumana lukhulu kuwo.

Olunye uncedo olubalulekileyo lokuzilolonga kukufumana izihlunu kunye namandla. Ukuba nenani elisempilweni lezihlunu kukuvumela ukuba wenze okusemandleni akho ngexesha lokuzilolonga kunye nobomi bemihla ngemihla.

Iinqobo ezintathu eziphambili kufuneka zifezekiswe ukuze ufumane inzuzo enkulu yemisipha: ukutya ngaphezulu kweekhalori kunokuba utshise, ukusebenzisa iiprotheyini ezingaphezulu kunokuba usaphuka kunye nenkqubo yokuzivocavoca ecel'umngeni kwimisipha yakho (,,).

Ngelixa kunokwenzeka ukuhlangabezana nazo zonke ezi nqobo ngaphandle kokuthatha izongezo zokutya, izongezo ezithile zinokukunceda uhlangane neenjongo zakho.

Izongezo ezi-6 ezidweliswe apha ngezantsi zinokukunceda ufumane izihlunu ezingakumbi ngenkqubo yakho yokuzilolonga.

1. Yila

I-creatine yimolekyuli eveliswa ngokwendalo emzimbeni wakho. Inika amandla kwiimisipha zakho kunye nezinye izicubu.

Nangona kunjalo, ukuyithatha njengesongezelelo sokutya kunokunyusa umxholo wokudala izihlunu ukuya kuthi ga kwi-40% ngaphaya kwamanqanaba ayo aqhelekileyo (,,).

Oku kuchaphazela iiseli zakho zemisipha kunye nokwenza umthambo, ukukhuthaza ukuzuza kwezihlunu. Ngapha koko, isixa esikhulu sophando sibonisa ukudala kuyiphucula amandla emisipha (,,).

Ezi ziindaba ezimnandi ukuba uzama ukufumana izihlunu. Amandla amakhulu akuvumela ukuba wenze ngcono ngexesha lokuzilolonga, okukhokelela kukonyuka okukhulu kobunzima bemisipha ngexesha ().

I-Creatine inokunyusa umxholo wamanzi kwiiseli zakho zemisipha. Oku kunokubangela ukuba iiseli zakho zemisipha zidumbe kancinane kwaye zivelise imiqondiso yokukhula kwezihlunu ().

Ngaphaya koko, olu ncediso lunokunyusa amanqanaba amahomoni abandakanyeka ekukhuleni kwemisipha, njenge-IGF-1 ().

Ngaphaya koko, olunye uphando lubonisa ukuba indalo inokunciphisa ukonakala kweeproteni kwiimisipha zakho ().

Ngokubanzi, abaphandi abaninzi bafundile izongezo ze-creatine kunye nokuzilolonga, kwaye inye into icacile- i-creatine inokunceda ukwandisa ubunzima bemisipha (,).

I-Creatine iphinde ifundwe ngokubanzi kwaye ineprofayili yokhuseleko olubalaseleyo ().

Ukuba ujonge isongezelelo sokukunceda ufumane izihlunu, jonga ukudala kuqala.

Thenga izixhobo zokudala kwi-intanethi.

Isishwankathelo:I-creatine yeyona nto ifanelekileyo yokuncedisa izihlunu
inzuzo. Izifundo ezininzi ziye zaqinisekisa ukuba inokunceda ukwandisa ubunzima bemisipha.

2. Iiprotein Supplements

Ukufumana iiproteni ezaneleyo kubalulekile ekufumaneni izihlunu.

Ngokukodwa, ukuze ufumane izihlunu, kuya kufuneka usebenzise iproteni engaphezulu kunokuba umzimba wakho uhla ngokweenkqubo zendalo ().

Ngelixa kunokwenzeka ukuba ufumane zonke iiprotein ozifunayo kukutya okune-protein-rich, abanye abantu bayasokola ukwenza njalo.

Ukuba oku kuvakala ngathi, unokufuna ukuthatha ukuthatha isongezelelo seprotein.

Zininzi iiproteyini ezahlukeneyo ezikhoyo, kodwa ezinye zezona zaziwayo zii-whey, i-casein kunye neprotein ye-soy. Ezinye izongezo zeprotheyini ziqulathe iproteni eyahlulwe kumaqanda, inyama yenkomo, inkukhu okanye eminye imithombo ().

Uphando lubonisa ukuba ukongeza iprotein eyongezelelweyo ngokusebenzisa izongezo kubangela ukuzuza kancinci kwezihlunu kubantu abenza umthambo kunokuba bongeze ii-carbs ezongezelelweyo (,,).

Nangona kunjalo, iziphumo mhlawumbi zinkulu kakhulu kubantu abangafumani protein ngokwaneleyo kwisidlo sabo esiqhelekileyo.

Ngapha koko, olunye uphando lubonisa ukuba ukusebenzisa izixa ezikhulu kakhulu zeeprotein zokuncedisa akuncedi ukwandisa izihlunu ukuba sele ulandela ukutya okuneprotein ephezulu (,,,).

Abantu abaninzi bayazibuza ukuba zingaphi iiprotein zokutya yonke imihla. Ukuba ungumntu okhutheleyo uzama ukufumana izihlunu, i-0.5-0.9 yeeprotheyini ngeponti nganye (1.2-2.0 iigrem ngekhilogram nganye) yesisindo somzimba ingangcono (,,).

Thenga izongezo zeprotheyini kwi-intanethi.

Isishwankathelo: Ukutya iiproteyini ngokwaneleyo kubaluleke kakhulu
Ukufumana izihlunu ezifanelekileyo. Nangona kunjalo, ukuba ufumana iprotein eyaneleyo ekutyeni kwakho,
ukuthatha isongezelelo seprotheni akuyomfuneko.

3. Abazuze ubunzima

Ukutyeba kobunzima zizongezo eziyilelwe ukukunceda ukuba ufumane iikhalori ezingaphezulu kunye neeproteni. Ngokuqhelekileyo zisetyenziswa ngabantu abazabalazela ukufumana imisipha.

Abanye abantu bakufumanisa kunzima ukufumana izihlunu, nokuba batya izixa ezikhulu zeekhalori kunye nokuphakamisa iintsimbi ().

Nangona imixholo yeekhalori zesongezelelo sokufumana ubunzima zahluka, akuqhelekanga ukuba zibe neekhalori ezingaphezulu kwe-1 000 ngokusebenza.

Abantu abaninzi bacinga ukuba ezi khalori zivela kwiproteni kuba ibaluleke kakhulu ekwakheni izihlunu. Nangona kunjalo, uninzi lweekhalori zivela kwii-carbs.

Kukho rhoqo i-75-300 gram yee-carbs kunye ne-20-60 gram yeprotheni ngokusebenza kwezi zixhobo zininzi zekhalori.

Ngelixa ezi mveliso zinokukunceda ukuba usebenzise iikhalori ezingaphezulu, kubalulekile ukuba uqaphele ukuba akukho nto inomlingo malunga nezongezelelo zokufumana ubunzima.

Olunye uphando kubantu abadala abangasebenziyo lubonakalisile ukuba ukwanda kakhulu kweekhalori kunokunyusa ubunzima obucekeceke njengesihlunu, ukuba nje utya iiprotein ezaneleyo ().

Nangona kunjalo, uphando kubantu abadala abaqeqeshelwe ukutyeba lubonakalisile ukuba ukusebenzisa isongezelelo sokufumana ubunzima akunakulunga ekwandiseni ubunzima obucekeceke ().

Ngokubanzi, abo bafumana ubunzima banconywa kuphela ukuba unengxaki yokutya ukutya okwaneleyo kwaye ufumanisa ukuba kulula ukusela isisindo somzimba kunokuba udle ukutya okwenene.

Ivenkile yokufumana ubunzima kwi-intanethi.

Isishwankathelo: Abazuze ubunzima ziimveliso ezinekhalori eziphezulu ezenzelwe ukunceda
Usebenzisa iikhalori ezingaphezulu kunye neeproteni. Nangona kunjalo, bayacetyiswa kuphela ukuba
uyasokola ukufumana iikhalori ezaneleyo ekutyeni.

4. IBeta-Alanine

I-Beta-alanine yi-amino acid enciphisa ukudinwa kwaye inokunyusa ukusebenza komthambo (,).

Ukongeza, i-beta-alanine inokunceda ukonyusa ubunzima bemisipha ukuba ulandela inkqubo yokuzilolonga.

Olunye uphononongo lubonise ukuba ukuthatha iigrama ezi-4 ze-beta-alanine ngosuku kangangeeveki ezisibhozo kwandise ubunzima bomzimba obungqwabalala ngaphezulu kwe-placebo kwiikholeji zeeklabhu kunye nabadlali bebhola ekhatywayo ().

Olunye uphononongo luxele ukuba ukongeza isongezelelo se-beta-alanine kwiveki ezintandathu, inkqubo yoqeqesho lwexesha eliphakathi inyuse ubunzima bomzimba obucekeceke malunga ne-1 yeephawundi (0.45 kg) ngaphezulu kwe-placebo ().

Ngelixa uphando oluninzi malunga ne-beta-alanine kunye nokufumana izihlunu kuyadingeka, oku kongeza kunokunceda ukuxhasa ukuzuza kwemisipha xa kudityaniswe nenkqubo yokuzilolonga.

Thenga izongezo ze-beta-alanine kwi-intanethi.

Isishwankathelo: I-beta-alanine yi-amino acid enokuphucula umthambo
ukusebenza. Obunye ubungqina bubonisa ukuba bunokunceda ukwandisa ubunzima bemisipha ngaphakathi
impendulo kumthambo, kodwa ulwazi oluninzi luyafuneka.

5. Amasebe eSetyana le-Amino Acids

I-chain-amino acid (BCAAs) ene-amino acid ezintathu: i-leucine, isoleucine kunye ne-valine.

Zifumaneka kwimithombo emininzi yeeprotein, ngakumbi leyo yemvelaphi yezilwanyana njengenyama, iinkukhu, amaqanda, ubisi kunye nentlanzi.

Ii-BCAA zibaluleke kakhulu ekukhuleni kwemisipha kwaye zenze malunga ne-14% yee-amino acid kwimisipha yakho (,).

Phantse wonke umntu asebenzise ii-BCAA ekutyeni yonke imihla, kodwa ikwayinto eyaziwayo kakhulu ukuthatha ii-BCAA njengezincedisi.

Inani elincinci lophando lubonakalisile ukuba ii-BCAA zinokuphucula ukuzuza kwemisipha okanye zinciphise ukulahleka kwemisipha, xa kuthelekiswa ne-placebo (, 37).

Nangona kunjalo, olunye uphando lubonisa ukuba ii-BCAA azinakho ukuvelisa inzuzo enkulu yemisipha kwabo balandela inkqubo yovavanyo ().

Kungenzeka ukuba izongezo ze-BCAA zinokukunceda kuphela ukuba awutyi ngokwaneleyo iiprotein ezikumgangatho ophezulu ekutyeni kwakho.

Nangona kunokuba luncedo ukuba indlela otya ngayo ayonelanga, ulwazi oluthe kratya luyafuneka ngaphambi kokuba ii-BCAAs zinconywe njengokuncedisa ukuzuza kwezihlunu.

Thenga izongezo ze-BCAA kwi-Intanethi.

Isishwankathelo: I-amino acid yesebe ibalulekile kwimisipha
ukukhula. Zifumaneka kukutya okuninzi, kwaye akucaci nokuba zibathatha njenge
Isongezelelo siluncedo xa sele usebenzisa iiprotini ezaneleyo.

6. HMB

I-beta-hydroxy beta-methylbutyrate (HMB) yimolekyuli eveliswa xa umzimba wakho uqhuba i-amino acid leucine.

I-HMB inoxanduva lwezinye zeenzuzo zeprotheyini kunye neleucine kukutya ().

Kungabaluleke ngakumbi ekunciphiseni ukonakala kweeproteni zemisipha (40).

Ngelixa i-HMB iveliswa ngokwendalo ngumzimba wakho, ukuyithatha njengesongezo kuvumela amanqanaba aphezulu kwaye kunokunceda izihlunu zakho (40,).

Izifundo ezininzi kubantu abadala ababengafundiswanga ngaphambili zibonise ukuthatha i-3-6 yeegramu ze-HMB ngosuku zinokuphucula ukuzuza kubunzima bomzimba osisindayo ukusuka kuqeqesho lobunzima (,,).

Nangona kunjalo, olunye uphando lubonisa ukuba iidosi ezifanayo ze-HMB mhlawumbi azisebenzi ngokunyusa ubunzima bemisipha kubantu abadala abanamava okuqeqesha ubunzima (,,).

Oku kunokuthetha ukuba i-HMB isebenza kakhulu kwabo baqala ngokwenza imithambo okanye bandise amandla abo okusebenza.

Thenga izongezo ze-HMB kwi-intanethi.

Isishwankathelo: I-HMB inokunceda ukwandisa ubunzima be-muscle kulabo abakhoyo
ukuqala inkqubo yoqeqesho lobunzima, kodwa kubonakala ngathi ayisebenzi kangako
abo banamava oqeqesho.

Ezinye izongezo

Ezinye izongezo ezininzi zonyusa ubunzima bemisipha. Oku kubandakanya ukudityaniswa kwe-linoleic acid, i-testosterone yokunyusa, i-glutamine kunye ne-carnitine.

Nangona kunjalo, ubungqina buxubekile.

• Ukudibanisa i-linoleic acid
  (CLA): I-CLA ibhekisa kwiqela lamafutha omega-6
  ii-acids ezinamandla okwenza emzimbeni. Izifundo kwi-CLA yokufumana izihlunu
  zivelise iziphumo ezixubeneyo, kwaye akucaci ukuba kuyanceda na (,,,).
• Ukunyusa itesttosterone: Ukunyusa i-testosterone kubandakanya
  D-aspartic acid, tribulus terrestris, fenugreek, DHEA kunye ashwagandha. Nguwo
  kulindeleke ukuba ezi zinto zenziwe zixhamle kwabo bane-testosterone esezantsi (,,,,).
• Iglutamine kunye necarnitine: Ezi mhlawumbi
  ayisebenzi ekwandiseni ubunzima bemisipha kubantu abancinci okanye abaphakathi abasebenzayo
  umntu ngamnye. Nangona kunjalo, izifundo zibonise ukuba i-carnitine inokuba nayo
  izibonelelo zobunzima bemisipha kubantu abadala (, 58,,).

Isishwankathelo: Iindidi ezininzi zezongezo zibanga ukwandisa ubunzima bemisipha,
kodwa akukho bungqina buncinci bokuba ziyasebenza empilweni, esebenzayo
umntu ngamnye.

Umgca osezantsi

Izongezo azinakukubonelela ngeenzuzo ezinkulu zemisipha ukuba isondlo sakho kunye neenkqubo zokuzilolonga ziyasilela.

Ukuze ufumane izihlunu, kufuneka utye iikhalori ezaneleyo kunye neeprotein, kunye nokuzilolonga, ngokulinganiswa nobunzima. Nje ukuba isondlo sakho kunye neerejimeni zokuzilolonga zijongiwe, unokufuna ukuqaphela izongezo zokutya.

Ukudala kunye neeprotheyini zokuncedisa kunokwenzeka ukuba zezona zikhetho zinokuzuza kwimisipha, kodwa ezinye izongezo zinokuba luncedo kubantu abathile.