Kunokudla okuningi kwezemidlalo kokusebenza emakethe manje. Kulesi sihloko, ngizohlanganisa izinhlobo eziyinhloko zokudla okunomsoco kwezemidlalo okunengqondo kubagijimi.
Kuyini okunomsoco kwezemidlalo
Ukudla okunempilo kwezemidlalo akuyona i-doping. Lawa akuwona amaphilisi omlingo azokunika amandla okugijima ngokushesha nangaphezulu. Umsebenzi oyinhloko wezokudla kwezemidlalo ukusheshisa izinqubo zokululama. Ukondleka kwezemidlalo kuklanyelwe ukuvimbela ukuswela kwanoma iyiphi into yokulandela ngomzimba.
Ososayensi emhlabeni jikelele baqhuba izinkulungwane zezifundo ukuze bathole izindlela ezintsha zokwenza ngcono amazinga wokuphinda uthole nokwakhiwa kwezinto ezithile.
Ngenxa yalokhu, akuyona into engavamile ezimeni lapho uhlobo oluthile lokudla okunomsoco kwezemidlalo lungazuzisi ngalutho, ngoba ucwaningo olusha aluzifakazeli izinzuzo zalo.
Kodwa-ke, ngasikhathi sinye, izifundo zivame ukungqubuzana, ngakho-ke kungcono hhayi nje ukuzisebenzisa ngokungacabangi iziphetho zososayensi. Kepha futhi bheka isipiliyoni esisebenzayo sabasubathi abangochwepheshe. Ngempela, kwenzeka kaningi ukuthi ososayensi abazifakazeli izinzuzo zento ethile, kepha ochwepheshe bayayisebenzisa futhi kubanikeze umphumela. Mhlawumbe umphumela we-placebo usebenza ezimweni ezinjalo. Noma kunjalo, i-placebo akufanele ibukelwe phansi. Izici zayo aziqondakali kahle, kepha ngasikhathi sinye zinomthelela omkhulu kubantu.
Ngakho-ke, lo mbhalo awuzukuhlinzeka ngokuhlaziywa okuningiliziwe kwezinto ngasinye sokondleka kwezemidlalo. Lokhu kuhlaziywa, ngaphezu kwamaqiniso aphikisanayo kanye ne "ton" yolwazi okunzima ukuyiqonda futhi engadingekile kumuntu owenza amateur, akuniki lutho. Futhi isisekelo salesi sihloko kungukuhlangenwe nakho okusebenzayo kokusebenzisa izinhlobo ezahlukahlukene zokudla kwezemidlalo ngabadlali abanamandla kunabo bonke ezweni nasemhlabeni.
Isotonic
Umsebenzi we-isotonics ngokuyinhloko ukugcina ibhalansi yamanzi nosawoti emzimbeni. Ngaphezu kwalokho, ama-isotonics aqukethe inani elincane lama-carbohydrate, elenza likwazi ukuwasebenzisa ngenkathi ligijima futhi njengeziphuzo zamandla. Yize, ngokulunga, kufanele kuqashelwe ukuthi inani lamandla lezidakamizwa ze-isotonic lingaphansi kakhulu kwelama-gel amandla. Ngakho-ke, amanye ama-isotonic agents kungenzeka anganeli ukugcwalisa ngokuphelele amandla asetshenzisiwe.
I-Isotonic ithathwa kahle ngaphambi nangemva kokuqeqeshwa. Okufanelekile, kufanele badakwe phakathi neziphambano esikhundleni samanzi ajwayelekile, kepha lokhu akulula ngaso sonke isikhathi. Amavolumu ngqo abhaliwe kumaphakeji, ngakho-ke akunasizathu sokuwanika. Okufanayo kusebenza kukho konke okunye ukondliwa kwezemidlalo. Umthamo ngqo nesikhathi sokuphathwa kubhaliwe yonke indawo. Ngakho-ke, ubunzima akufanele buvele kulokhu.
Ama-gels wamandla
Uma ukuzivocavoca kwakho kuthatha isikhathi esingaphezu kwehora nesigamu, khona-ke umzimba wakho udinga umsoco owengeziwe we-carbohydrate, ngoba ama-carbohydrate agciniwe azosetshenziswa ngokuphelele kungakapheli ihora nesigamu.
Ama-gels wamandla asebenza kangcono kulo msebenzi. Ziqukethe ama-carbohydrate anenkomba ehlukile ye-glycemic, okungukuthi, ingxenye yama-carbohydrate izofakwa ngokushesha okukhulu futhi inikeze amandla ngokushesha, enye ingxenye izomunwa kancane kancane, inikeze amandla isikhathi eside.
Futhi, ngaphezu kokudla okunomsoco, ama-gel ngokuvamile aqukethe i-potassium ne-sodium, evumela ukuthi ama-gel enze umsebenzi we-isotonic ngokwengxenye.
Ama-gel amaningi adinga ukubhalwa phansi, kepha kukhona ama-gel angadingi ukuthi agezwe phansi. Kuya ngohlobo.
Ngaphezu kwalokho, kukhona ama-gel anomsebenzi wawo ukuvala ifasitela okuthiwa yi-protein-carbohydrate, "elivula" ngokushesha ngemuva kokuzivocavoca kanzima futhi lihlala cishe ihora. Ngalesi sikhathi, kubaluleke kakhulu ukugcwalisa izinqolobane ezilahlekile zamaprotheni nama-carbohydrate. Kepha ukudla okujwayelekile ngeke kukusebenzele lokhu. Njengoba ngehora nje ngeke abe nesikhathi sokukuqonda kahle. Ngakho-ke, ama-gel akhethekile aqukethe ama-carbohydrate namaprotheni ayindlela engcono kakhulu yokwenza lo msebenzi.
Inketho enhle yejel enjalo ijeli UKUTHOLA OKUPHAKATHI KWABASEBENZI kusuka ku-myprotein. Iqukethe amagremu ayi-15 wamaprotheni no-20 amagremu ama-carbohydrate, okuyikho kanye okudingekayo ukuvala leli windi elinamaprotheni-carbohydrate. Uma ungenaso isikhathi sokwenza lokhu, ukululama komzimba kuzothatha isikhathi eside. Futhi ukusebenza koqeqesho uqobo kuzoncishiswa.
Esikhundleni sama-gel, ungasebenzisa futhi izitholi njengomkhiqizo ozokuvumela ukuthi "uvale" leli “windi le-carbohydrate” kakhulu. Ukwakheka kwabo kuqukethe ama-carbohydrate namaprotheni adingekayo kulokhu.
Amavithamini
Noma ngabe ungumgijimi noma cha, amavithamini kufanele abe ejwayelekile uma ufuna ukuthi umzimba usebenze ngokugcwele nangendlela efanele.
Ngeshwa, kungenzeka ukunquma ukuthi imaphi amavithamini owantulayo ngezindlela zelebhu kuphela. Ngakho-ke, indlela elula ukungazami ukuvala igebe, kepha ukusebenzisa izakhiwo ze-multivitamin.
Inani lamavithamini kuzo lilinganisiwe futhi lenza sikwazi ukugcwalisa zonke izikhala.
Kunamavithamini amaningi emakethe. Abakhiqizi abahlukene, amanani ahlukene. Thenga kangcono labo abakhiqizi babo osuvele ubazi futhi ubethemba.
L-carnitine
Ngingathanda nokuhlala ku-L-carnitine. Eqinisweni, ekuqaleni ibibekwe njengesishisi esinamafutha. Kodwa-ke, izifundo zakamuva zehlulekile ukufakazela leli qiniso. Yize kungekho ukuphikwa okuphelele kuye futhi. Ngasikhathi sinye, kufakazelwe ukuthi i-L-carnitine ivikela inhliziyo, okusho ukuthi, iqinisa inhliziyo futhi yenyuse ukukhuthazela.
I-L-carnitine, kanye nezidakamizwa ze-isotonic, isetshenziswa ngenkuthalo ngabagijimi abaningi bemarathon ngaphambi nje komjaho.
I-L-Carnitine ingathathwa ngefomu le-capsule noma le-powder.
I-powder, okumele ihlanjululwe emanzini, ilula kakhulu kunamaphilisi. Kepha ukugaya kuphakeme, futhi kuhlala isikhathi eside. Ungancoma futhi L-carnitine kusuka ku-myprotein.
Ama-amino acid abalulekile
Ama-amino acid abalulekile ukuze umzimba wethu usebenze. Ngamunye wabo wenza inani elikhulu lemisebenzi ebalulekile, kusuka ekuqiniseni amasosha omzimba nokugcina ngokulawulwa kokukhiqizwa kwamahomoni okukhula.
Futhi uma ingxenye eyinhloko yama-amino acid ingahlanganiswa ngumzimba, khona-ke kukhona ama-amino acid angama-8 okuthiwa angenakubuyiselwa endaweni, umzimba ongakwazi ukuwahlanganisa futhi udinga ukuwathola kuphela ngokudla okunomsoco.
Yingakho, okokuqala, yilawa ma-8 okufanele adliwe ngokungeziwe, ngoba ukudla okuvamile akukwazi ukumboza ukulahleka kwawo.
Vele, lolu akulona uhlu oluphelele lokudla okunempilo kwezemidlalo okunengqondo kwabagijimi. Kepha ngokujwayelekile, ngisho nalokho okuchazwe esihlokweni kuzoba wusizo olukhulu ekubuyiseleni nasekuthuthukiseni ukusebenza kwakho.
