Kwesisindo

Uma umgomo ekhiphela up umzimba wakho, isisindo ikhithi yakho umsebenzi wokuqala ayingqalasizinda. Uyavuma ukuthi imisipha yakho ayibi emqulwini, uma ungenawo ukwandisa isisindo. Kulesi sihloko sizohlola nezindaba ezifana ukunxenxa of mafutha yemisipha nokuthi kudingeka senze.

Uma une Yakha esindayo ke kukhona imithetho embalwa okumele ilandelwe ukuze kuzuzwe umgomo walo ngawe.

Okokuqala, udle kahle. Ukudla kufanele kufake nokudla okune lemali kunabo amafutha kanye carbohydrate. Udinga ukuhlanganisa amandla futhi ukuzivocavoca. By the way, kubaluleke kakhulu ukuba ukuqeqeshwa uhlobo lwakho lwemithi awushintshanga kakhulu. Ukuze umsoco ofanele kuyadingeka kudlule njengoba ngokushelela.

Ungagijimeli ukwenza zonke izivivinyo ngesikhathi esisodwa, ukubala amabutho azo. Uma kungenjalo ngeke senze isimo sishube futhi ekulimaleni. Kwesisindo lihlanganisa ukusetshenziswa kwezemidlalo Izithako zokudla. Nasi uhlu encane kubo:

• BCAA (ama-amino acid, okuyinto nalolo phakathi nokuqeqeshwa).

• Amaphrotheni (whey).

• Inxanxathela nge CHA (ukusetshenziswa ngaphambi umsebenzi).

• amavithamini Inxanxathela namaminerali.

• Zhiroszhigatel noma L-carnitine.

Ake sicabangele ngomkhiqizo ngamunye ngokukhethekile, ukuze uqonde ukuthi kungani idingeka.

amaprotheni

Kuyinto main kuwumthombo wamaprotheni, kodwa kunalokho - futhi lokhu amaprotheni okumsulwa kakhulu. Of lokhu okufakiwe, uthola acid ezibalulekile acid ngoba isisindo somzimba. Inzuzo yayo wukuthi yamukeleke kahle, futhi nawe nje kudingeka baphuze isiphuzo esisodwa kuphela kunokuba adle servings ambalwa ukudla abavamile. Lokhu okunezela ukuthatha iningi abasubathi, kusukela bodybuilders ziphethe the abadlali hockey.

Yiqiniso, nawe ungadla ukudla amaprotheni, ezifana inyama yenkonyana, inkukhu webele, yenkomo, kanye nabanye. Kodwa digestibility ephansi kakhulu wamaprotheni.

I amaprotheni eziningana izinhlobo - zezilwane nezimila. amaprotheni Animal kuyinto izinhlobo ezifana:

• casein,

• ubisi,

• amaqanda,

• Whey.

Ukuze amaprotheni zezitshalo uhlobo zihlanganisa soy. Yena uphelele kubagijimi inyama ngubani sebekubeke senqabe ukusetshenziswa ukudla isilwane.

Khumbula ukuthi amaprotheni oluthinta ngqo isethi isisindo. Take it esicacile: ekuseni imizuzu 50 ngaphambi ukuqeqeshwa ngemva kwawo mayelana 25 imizuzu.

acid BCAA

Lo mkhiqizo ubhekwa esisemqoka nokuqasha mass. He is hle anti-catabolic, okusho It kuqinisa kwezintambo zesivikelo sesifuba imisipha iphinde ivimbele lokubola. Siqukethe 3 amino acid - valine, leucine, isoleucine. Ngaphezu kwalokho, lezi izinto yedwa hhayi kukhiqizwa emzimbeni, kodwa kubaluleke kakhulu kuye. BCAA uphelele omiswe. Indlela yokuthola kancane nzima ukuthi amaprotheni. Kuyadingeka ukuba kudle 1 g acid 10 kg isisindo sakho kanye ngosuku ngokushesha ngemva kokuzivivinya futhi cishe imizuzu engu-35 ngaphambi kokuba.

CHA

Le ndlela igesi okuyilona elidingekayo ukuze umuntu amaseli zokuxhumana emzimbeni ndawonye. Umzimba ngokwawo akwazi umkhiqizo, kodwa akwanele ukuqeqeshwa. CHA isidingo ukuthatha ngaphambi ukuqeqesha esiswini esingenalutho.

Zhiroszhigatel futhi L-ngokuhlukaniswa

Kusukela isihloko kuyacaca ukuthi imfuyo kusiza ukuba ashise fat ngokweqile. Uma amafutha akukona, ungasebenzisa L-ngokuhlukaniswa. Umthamo womkhiqizo kubhekwa uma ngayinye.

vitamin izakhiwo

Imikhiqizo ahloselwe okwandisa izinga amavithamini emzimbeni futhi sithuthukise impilo. Kubaluleke ngokukhethekile ukusebenzisa amavithamini ngamafutha ezivuthayo.

Ukuvivinya umzimba njalo izokunikeza isisindo isethi. Ukudla kufanele azihlanganisi nje kuphela ukusetshenziswa izithasiselo, kodwa futhi ukudla okuvamile olinganiselayo.