Njalo entwasahlobo, izikhukhula zeqhwa zivela ehlathini ziye ehholo, zilwela ukuzuza ubukhulu bemisipha, zingaqapheli nhlobo ukuthi lapho-ke kuzofanele zomiswe futhi zizothola ukuma kwazo okuphezulu kuphela ebusika obulandelayo. Ngasikhathi sinye, abagibeli abaphambili nabagijimi bayazi ukuthi wonke amanoni anqwabelene ebusika kufanele asuswe, futhi lokhu kufanele kwenziwe ngendlela yokuthi kungagcini nje ngokwenza ukuba isisindo somzimba sicace kakhulu futhi sibe sihle, kepha futhi nokugcina amandla okusebenza. Lokhu kuyiqiniso ikakhulukazi kubadlali beCrossFit. Kepha kukho konke lokhu, uzodinga ukondliwa kwezemidlalo ukomisa, okuzonciphisa umphumela oyingozi wemisipha, ukuyibeka endaweni yezicubu ze-adipose.
Umehluko phakathi kokomisa nokwehlisa isisindo
Ngaphambi kokucabangela ukondliwa kwezemidlalo ukomisa umzimba, kufanele ukhumbule ukuthi ukomisa kuhluke kanjani ekulahlekelweni kwesisindo okulula nokuthi kungani kungenakwenzeka ngaphandle kokusebenzisa izikhuthazi ezikhethekile. Ngakho-ke, ukwehla kwesisindo empeleni ukwehla kwesisindo somzimba esiphelele ngokudala izinqubo ezijwayelekile zokuhlehla komzimba. Unganciphisa isisindo:
- Ukukhipha amanzi.
- Ukukhipha amanzi namafutha.
- Ukususa amafutha omzimba.
- Ukukhipha imisipha.
- Ngokwenza ngcono zonke izinhlelo zomzimba.
- Shisa imisipha namafutha.
Imvamisa, lapho kukhulunywa ukwehlisa isisindo, ikakhulukazi ngamantombazane, akukhona neze ukugcina isimo, kepha kuphela mayelana nenkomba esikalini. Njengomthetho, kubuhlungu, futhi izindlela ezisetshenziswayo ezibangela konke ukusabela kokuthambekela. Ikakhulu, ungalahlekelwa isisindo kuphela ngemisipha, ngenkathi ugcina wonke umzimba. Lokhu kwenzeka ngokungavamile, kodwa kwenzeka.
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Kuyini ukomisa? Abaningi bazothi lolu hlobo lokwehlisa isisindo. Kodwa cha! Ukomisa kungukugeleza kwamanzi, ngokushiswa kwamafutha. KODWA! Into ebaluleke kakhulu ekomiseni kukhulisa ukugcinwa kwemisipha. Cha, asikhulumi ngokuthola isisindo esisha, ngoba ngaphandle kwe-macroperiodization noma ukuthatha i-AAS akunakwenzeka, kodwa kuphela ngokulondolozwa. Qaphela ukuthi abasubathi abaningi baqala ukubhukuda esikhathini esingaphandle kwesizini, bese kuthi-ke, ngaphambi kwesikhathi sokuncintisana, baqale ukoma, bagcine imisipha engafika kuma-90% abayitholile (ezimweni eziphumelelayo).
Lokhu kusho ukuthi lezi zinto ezilandelayo ziyadingeka ukomisa:
- Ukulahleka kwesodium namanzi. Inikeza ukuqina kwegazi, kepha inciphisa ungqimba lwesikhumba phambi kwemisipha, okubenza babonakale bevelela ngokubonakalayo.
- Ukulondolozwa kwesisindo semisipha. Kungani kusetshenziswa izidakamizwa ukuthi, lapho kushukunyiswa amandla okusebenza, kuphazamise izinqubo zokwenza kahle, ngaleyo ndlela kubuyiselwe noma iyiphi i-microdamage, yize kungenamthetho wokululama okuhle, kepha kunciphisa kakhulu ukulahleka kwezicubu.
- Ukushisa okukhulu kwamafutha. Okokugcina, nakho kutholakala ngezindlela ezithile. Isibonelo, i-microperiodization yokudla okunemithwalo ekhulayo ngokusheshisa okujwayelekile kwemetabolism (imininingwane eminingi ku- "carbohydrate alternation").
Njengoba ukwazi ukubona, ngaphandle kokufana kwangaphandle, izindlela zokuthola imiphumela zihluke ngokuyisisekelo. Kukhona omunye umbuzo - kungenzeka yini ukoma ngaphandle kokudla okunempilo? Yebo, kepha ukulahleka kwemisipha kuzoba kukhulu kakhulu, futhi noma iliphi iphutha ekudleni nasekuzivocavoca umzimba lizoholela ekulahlekelweni okukhulu, okukhulu kakhulu kwezicubu zemisipha, okwenza lokhu komiswa kungabi nzuzo.
Ngisho nokudla okunempilo kwezemidlalo akukwazi ngaso sonke isikhathi ukukusiza ukome kahle. Ngakho-ke, ngokwesibonelo, kwezinye izinhlobo zomzimba, ukukhuthazwa kwezidakamizwa okwengeziwe kuyadingeka. Konke kumayelana nezimpawu zomuntu ngamunye.
Sizobheka ukuthi ukudla okunomsoco kwezemidlalo kusiza kanjani ukuba kome, yini ongayisebenzisa nokuthi yini ongayenza ukuze uzuze imiphumela emihle kunqubo yokulinganisela ebucayi.
Izinhlobo zemidlalo okunomsoco
Inani elikhulu lokondleka kwezemidlalo elihlukile lisetshenziselwa ukomiswa. Kodwa ingabe konke kudingekile? Cha! Cha! Futhi futhi cha! Konke kuncike kuzici zokudla kwakho nokusebenza kwezemidlalo. Ngakho-ke, ngokwesibonelo, uma ekudleni udla inani elanele le-fiber futhi unamathisele umzimba wakho ngezinhlobo ezahlukahlukene zamajusi wamavithamini, kungenzeka ukuthi ungakugwema ukuthenga izakhiwo ze-multivitamin.
Ngasikhathi sinye, uma usebenzisa iprotheni eyinkimbinkimbi ekudleni kwakho, ngakho-ke, ngaphandle kokuvala iwindi lamaprotheni, awudingi i-whey protein. Kepha ake sihlolisise ukuthi ukudla kwezemidlalo ekomeni kusiza kanjani ukugcina izicubu zomzimba emzimbeni.
| Ezokudla okunomsoco | umphumela |
| Amavithamini amaningi | Ukunxephezela umphumela wokushoda okujwayelekile, okukuvumela ukuthi wehlise ukusabela kokuthambekela kumaqembu emisipha emikhulu, ngenkathi ugcina isilinganiso sokusha kwamafutha, nokususa amanzi amaningi ngokweqile. Okubaluleke kakhulu, kukuvumela ukuthi ugcine ubuningi bemisipha enqwabelene. |
| Amaprotheni we-Whey | Ukunxephezela umphumela wokushoda okuvamile, okukuvumela ukuthi wehlise ukusabela kokuthambekela kumaqembu emisipha emikhulu, ngenkathi ugcina isilinganiso sokusha kwamafutha, nokususa amanzi amaningi ngokweqile. Okubaluleke kakhulu, kukuvumela ukuthi ugcine ubuningi bemisipha enqwabelene. |
| I-Glutamine | Ukunxephezela umphumela wokushoda okuvamile, okukuvumela ukuthi wehlise ukusabela kokuthambekela kumaqembu emisipha emikhulu, ngenkathi ugcina isilinganiso sokusha kwamafutha, nokususa amanzi amaningi ngokweqile. Okubaluleke kakhulu, kukuvumela ukuthi ugcine ubuningi bemisipha enqwabelene. |
| Izidumbu | Ukwabiwa kabusha kwezindawo zokugcina amandla, okuvumela ukusheshisa kakhulu ukonakala kwamalaphu ngenkathi kugcinwa indawo yokugcina impahla i-glycogen. Inomphumela we-thermogenic, kanye nokusheshisa kwe-basal metabolism ngenkathi iqinisa imisipha yenhliziyo. |
| I-BCAA | Ukunxephezela umphumela wokushoda okujwayelekile, okukuvumela ukuthi wehlise ukusabela kokuthambekela kumaqembu emisipha emikhulu, ngenkathi ugcina isilinganiso sokusha kwamafutha, nokususa amanzi amaningi ngokweqile. Okubaluleke kakhulu, kukuvumela ukuthi ugcine ubuningi bemisipha enqwabelene. |
| Amafutha e-Omega 3 | Ukulawulwa kwamazinga we-cholesterol ukudala isizinda esihle se-anabolic ngokwanda kwe-testosterone synthesis. Ngenxa yokwakheka kwayo, ikwengeza ngokwengeziwe ukusebenza kahle ezindaweni zokuqeqesha, nazo ezandisa ukusetshenziswa kwama-kilocalories, okusiza ukudiliza i-triglycerides. |
| Abanikeli be-nitrogen | Ukusheshisa kokululama ngokuboshwa okujwayelekile kwemithambo yegazi ene-nitrogen eyengeziwe, ngenxa yokwakheka kwayo, futhi kwandisa ukusebenza kahle kwezakhiwo zokuqeqesha, nakho okwandisa ukusetshenziswa kwama-kilocalories okusiza ukudiliza i-triglycerides. |
| Ama-Polyminerals | Ukunxephezela umphumela wokushoda okuvamile, okukuvumela ukuthi wehlise ukusabela kokuthambekela kumaqembu emisipha emikhulu, ngenkathi ugcina isilinganiso sokusha kwamafutha, nokususa amanzi amaningi ngokweqile. Okubaluleke kakhulu, kukuvumela ukuthi ugcine ubuningi bemisipha enqwabelene. |
Ngokuqonda imigomo ejwayelekile yokuthi ukudla kwezemidlalo kwabesilisa nabesifazane kusiza kanjani ukugcina ubukhulu bemisipha. Sizozama ukucubungula ngokuningiliziwe ukuthi lokhu noma leyo ngxenye ithinta kanjani isakhiwo semisipha ngenkathi isetshenziswa ekusweleni kwekhalori.
Amavithamini amaningi
Ngesikhathi senqubo yokumisa (ikakhulukazi ezigabeni zokugcina), kunokushoda okukhulu kokuqukethwe kwekhalori ekudleni. Imvamisa, umuntu kulezi zigaba uzilinganisela emikhiqizweni eminingi. Ngasikhathi sinye, amavithamini aqala ukugezwa aphume emzimbeni ngobuningi. Lokhu kungenxa yezinqubo zombili zokwenza kahle nokususwa koketshezi olweqile.
Ukuze ubanxephezele, kudingeka izakhiwo ze-multivitamin, ezivumela ukugcwalisa kancane isidingo somzimba samavithamini adingekayo ngokushoda kwekhalori ejwayelekile kanye nebhalansi entsha kasawoti wamanzi. Phuza ngokwemiyalo. Ungadluli umthamo.
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Amaprotheni we-Whey
Amaprotheni we-Whey atholakala ekunyakazeni kwamaprotheni, yize engakwazi ukumisa ngokuphelele ukubhujiswa kwezicubu zemisipha, anokumunca okusheshayo egazini. Ngakho-ke, ngokusetshenziswa okufika ngesikhathi, ingxenye yama-amino acid ngenxa yesilinganiso sokumuncwa ngeke isashiswa ibe yi-glucose futhi izongena ezicutshini zemisipha.
Amaprotheni potency aphansi kakhulu (maqondana ne-BCAA). Kungakho konke ukudla kanye nezinhlelo zokomisa zenzelwe ukwanda kokudla kwamaprotheni. Inzuzo enkulu yokunyakaziswa kwamaprotheni ukuthi ingena egazini cishe ngaphandle kokugaywa, futhi izinqubo zokwenza kahle zenzeka ngasikhathi sinye. Ngenkathi kushiswa amanye amaprotheni, okusele, okungazange kube ngaphansi kwethonya lamangqamuzana wesibindi, kuhlanganisa ngempumelelo i-ATP, futhi ngenxa yalokho imicu emisha yemisipha.
Ngeshwa, akunakwenzeka ukwakha imisipha nokushisa amafutha, ngoba ezimweni ze-hypocaloricity, kuzolungiswa imigomo yokululama okuhle kakhulu. Kodwa-ke, ukonga kuze kufike ku-90% wezicubu zemisipha ngokwanda kokudla kwamaprotheni kuyinjongo yangempela.
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I-Glutamine
I-Glutamine, njenge-whey protein, i-anti-catabolic. Into ukuthi lapho kumiswa amadepho e-glycogen, imicu ehambisana nawo iyalimala, futhi yi-glutamine (glutamine) ekhishwa kwi-muscle mitochondria, engena egazini jikelele. Ngokusetshenziswa kwamandla okuphelele, ngesikhathi sokuqeqeshwa okuhlose ukwehliswa kokuqala kwezitolo ze-glycogen, kungenye yezokuqala ukuncibilika futhi ishe ibe ushukela. Njengoba kuyingxenye ebopha amaprotheni, uma unganxephezeli ngokulahleka kwe-glutamine, ungalahlekelwa kalula ngosayizi wedepho eqoqiwe ye-glycogen, leyo isikhathi eside (noma ngemuva kokuphela kokoma) ezokwehlisa ukubekezela komsubathi.
Udinga ukuthatha i-glutamic acid kuphela ngemuva kokuqeqeshwa, futhi ngokushesha ngemuva kokuvala iwindi le-carbohydrate (kahle, noma ukuvala iwindi lamaprotheni lokudla okungewona okwe-carbohydrate).
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Izidumbu
I-L-Carnitine iyi-amino acid ebalulekile etholakala enyameni ebomvu. Kepha, njengoba ukusetshenziswa kwenyama ebomvu kungenakwenzeka ngenxa yokuqukethwe okuphezulu kwamafutha angaphakathi, kusetshenziswa ngenkuthalo ngesikhathi somiswa. Imiphumela yayo eyinhloko:
- Ukusheshisa kwesilinganiso senhliziyo - kwenza kube lula ukufinyelela indawo yokushaya kwamafutha yokushisa.
- Dlulisela kojantshi abakhuluphele. Umphumela ufana ne-salbutamol, kepha ngaphandle kwemiphumela emibi.
- Umphumela wezokuthutha edepho ye-cholesterol. Isebenziseka kuphela uma kungekho cholesterol embi.
- Amandla andisiwe. Kungumphumela wokukhishwa kwama-calories angena egazini.
Kuphephe kakhulu. Umkhawulo kuphela ukuthi ungayiphuza ngaphambi kokuqeqeshwa. Esinye isikhathi, akusebenzi, futhi uma kudliwe ngaphambi kokudla, amaprotheni ezokuthutha akhiwe angaba yinto esemqoka ekwenzekeni kwamacwecwe e-cholesterol.
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I-BCAA
Ngesikhathi sokulayisha, imicu yemisipha ibhujiswa kancane. Ngasikhathi sinye, ukusetshenziswa kokunyakaziswa kwamaprotheni kungahle kungasizi ukukhokhela ukulahleka, ngoba uma kwenzeka kushoda kakhulu ekudleni kwekhalori, kungenzeka ukuthi amaprotheni azoshiswa abe yi-glucose ukugcwalisa izindawo ezigcina amandla (kufaka phakathi i-glycogen). Ama-amino acid anamagatsha afanele angena egazini cishe ngqo, edlula inqubo yokugaya ukudla. Isetshenziswe ngokushesha ngaphambi kokuqeqeshwa noma ngesikhathi sokuqeqeshwa, bayoba nesikhathi sokubuyisa imicu yemisipha ngaphandle kokuma ngamaseli we-glycogen nangaphandle kokusha.
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Amafutha e-Omega 3
Ngesikhathi sezinqubo zokuhleleka emzimbeni, ama-macro- kanye nama-microelements ahlanzwa ngokungalingani, okuholela ekutheni kunokuntuleka kwamafutha omega. Futhi, uma ukudla okujwayelekile kugcwele amafutha we-trans kanye nokuxakaniseka okugcwele, khona-ke ngaphansi kwezimo zokudla, imikhiqizo eminingi equkethe i-Omega 3 ayikwazi ukufinyeleleka kumsubathi, kufaka. inhlanzi. Ngakho-ke, ekomiseni, kubalulekile ukugcina ibhalansi ye-Omega 3 ne-Omega 6, ezothuthukisa ukukhiqizwa kwe-cholesterol eyengeziwe, ezoshukumisa i-testosterone, futhi, ngokufanele, iguqule izisindo ze-anabolic, ivimbele imiphumela emibi yezici zokuthambeka kwemisipha mitochondria. Thatha ngemuva kokudla kwasekuseni nakusihlwa, kanye nama-multivitamin kanye nama-multiminerals.
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Abanikeli be-nitrogen
Kunokuphikisana okuningi ngesidingo sabaxhasi be-nitrogen ngesikhathi somiswa. Ngakolunye uhlangothi, abanikeli bakha umphumela omuhle wepompo, okuvumela ukuthi wehlise umfutho wokuqeqeshwa kwevolumu ephezulu. Lokhu, nakho, kushayela i-pulse ngokushesha endaweni eshisa amafutha, futhi kudala ukukhululwa okukhulu kwamandla ngokushoda kwamakholori okuncane.
Kodwa into ebaluleke kakhulu ukuthi abanikeli be-nitrogen bakuvumela ukuthi ubambezele ukuwohloka nokuhlangana kwemicu yemisipha eyonakele ngesikhathi sokuvivinya umzimba, okuvumela ama-amino acid ukuthi abuyisele ngokuphelele isakhiwo sonke, kuze kuqale izinqubo zokuvuselela nokwenza kahle ezinamandla amakhulu we-catabolism, anciphisa ubukhulu bezicubu zemisipha. Thatha njengoba kuqondisiwe.
I-Prophylaxis nezinye izidakamizwa
Kukhona okunye ukondleka kwezemidlalo ngesikhathi sokomisa, okusetshenziswa ngamantombazane nabesilisa:
- Ama-antiestrogens. Kuthengiswa kunoma iyiphi ikhemisi. Ekwakheni umzimba, kubhekwa njenge-doping. Lapho zomiswa, zinciphisa ukwehla kwe-testosterone kuma-estrogens, anciphisa inani lezicubu ze-adipose.
- Ubunjiniyela obushisayo. Eqinisweni, zibhekwa njenge-pharmacology, esheshisa inqubo yokufakelwa komzimba kojantshi onamafutha. Iyoma ngamandla.
Ngasikhathi sinye, kunezinto eziningi ezidingekayo zokusekela, futhi kungenzeka ukuthi ibe yimikhiqizo yokwenziwa kwemithi kunemikhiqizo yokudla kwezemidlalo:
- Izakhiwo ze-calcium D3.
- Izakhiwo zokugcina amalunga omzimba.
- Izinxakanxaka zokugcina imisipha.
Lezi zamuva zibaluleke kakhulu ezigabeni zokugcina zokoma, lapho ingekho i-sodium namafutha, imisipha iyoma futhi ibe brittle, okungaholela ekuqhekekeni ngesikhathi sokuzivocavoca, noma ngesisindo esincane.
Yini ongayikhipha lapho usomisa?
Ukomisa kuyinqubo ethize kakhulu, hhayi nje kuphela ukulahleka kwesendlalelo esinamafutha, kodwa futhi nokulahleka koketshezi kudlala indima enkulu kukho. Ngakho-ke, kunezinto odinga ukuzikhipha ekudleni kwakho, okungenani isikhathi esithile. Okokuqala, sikhuluma ngama-carbohydrate anenkomba ephezulu ye-glycemic. Akusizi ngalutho ukuthi iningi lamasu wokudla aklanyelwe ukulahleka kwamafutha enzelwe izinhlobo zama-carbohydrate-free, noma imibuso yokushintshana ye-carbohydrate. Kungani kubaluleke kangaka? Konke kumayelana ne-insulin. Cishe noma iyiphi i-carbohydrate, noma ngabe iyinkimbinkimbi kangakanani, izoguqulwa ibe yi-glucose, yona leyo edala ukuthi amangqamuzana avuleke nge-insulin bese igcwalisa idepho ye-glycogen. Kungabonakala ukuthi kungaba ngcono, kepha! Ngasikhathi sinye, i-glucagon iyayeka ukukhiqizwa, ngakho-ke izinqubo zamandla ekukhululweni kwamandla zihamba kancane. Umzimba kungenzeka ukuthi wephule amandla avela kwimitochondria evuliwe esikhunjeni semisipha kunokuqala ukushisa amafutha.
Futhi, uma kungenakwenzeka ukunikela inani elithile lama-carbohydrate, kusuka kuma-carbohydrate anenkomba esheshayo ye-glycemic, kufaka phakathi izinto ezinjenge:
- Ushukela.
- Isiraphu ye-Maltose.
- Ishukela.
- Ukuthola i-carbohydrate.
- Isitashi.
Kuzofanele sinikele ngokuphelele. Ngisho nekhofi kufanele liphuzwe ngaphandle koshukela esikhathini sokomisa. Isici sesibili sihlotshaniswa ngqo noketshezi, noma, ukucacisa, nosawoti.
KUBALULEKILE: Isigaba esilandelayo sigcwele amaqiniso aphikisanayo. Ngamunye wabo unelungelo lokuba khona. Kukuwe ngokuphelele ukuthi ulandele izincomo ezithile ezilimaza impilo, noma ulungise umzimba ngezidingo zokomiswa.
Sodium
Imayelana ne-sodium. Kuqukethwe ku:
- Usawoti odliwayo.
- Noma imiphi imikhiqizo yobisi.
Futhi, uma ungakwazi ukwenqaba usawoti, khona-ke ngobisi konke kuyinkimbinkimbi ngokwengeziwe. Okokuqala, ake sithole ukuthi yini inkinga.I-sodium chloride inamandla okubopha amanzi, yakhe izinhlanganisela ezizinzile. Eqinisweni, uketshezi oluningi emzimbeni wethu aluphumi kulo ngenxa yesodium kuphela. Ngesikhathi esifanayo, i-dietetics yanamuhla iphawula ukuthi umuntu usebenzisa i-chloride ye-sodium ephindwe kathathu noma kane kunokunconywa ukugcina izinqubo ezifanele. Ngokwenqaba imikhiqizo equkethe le nto, uqala ukuyiqeda. Futhi ngayo, kuphuma amanzi amaningi. Vele, kukho konke odinga ukukwazi ukuthi kufanele ume nini. Ikakhulu, uma i-sodium isiphelile ngokuphelele futhi kuphuma uketshezi oluningi ngokweqile, ungabulawa yisifo senhliziyo. Amacala anjalo ajwayelekile kakhulu. Ekwakhiweni komzimba, yinye kuphela icala lika-Andreas Münzer elaziwayo - obesesimeni esomile unyaka wonke, yingakho efa ngenxa yegazi elijiyile ngokweqile.
Kodwa-ke, ungaphumuli - ekuqeqesheni ngokomzimba (ukuqina komzimba / ukwakha ibhishi, kubize ngokufunayo), izimo ezinjalo zivame kakhulu. Ngenxa yokuthi kunemisipha emincane kakhulu emzimbeni, futhi udinga ukubukeka ubukeka kahle emincintiswaneni naphakathi kwamahlumela ezithombe, abaningi bomisa imizimba yabo kuze kube seqophelweni lokuphela kwamanzi emzimbeni.
| Umsubathi | Imbangela yokufa |
| URob Sager | Isifo senhliziyo esidalwa ukoma ngokweqile komzimba. Inhliziyo nje ibingakwazi ukubhekana nomthwalo ngenxa yokushuba kwegazi. |
| UMike Mentzer | Isifo senhliziyo esidalwa ukoma ngokweqile komzimba. Inhliziyo nje ibingakwazi ukubhekana nomthwalo ngenxa yokushuba kwegazi. |
| UScott Klein | Ukwehluleka kwezinso kubangelwa izindlela zokoma ezinolaka ngokweqile. Kwakunezicubu necrosis kuzo zombili izinso, okwaholela ekutheni ukufakelwa izinso kwesithathu kwakungeke kumsindise umsubathi. |
| UMarianne Komlos | Ukwehluleka kwezinso kubangelwa izindlela zokoma ezinolaka ngokweqile. Kwakunezicubu necrosis kuzo zombili izinso, okwaholela ekutheni ukufakelwa izinso kwesithathu kwakungeke kumsindise umsubathi. |
Imikhiqizo yobisi
Ngemuva kokuthi sikusabise ngokumisa ngokweqile, ungaqhubekela ephuzwini lesibili eliyimpikiswano. Ukwenqaba okuvela emikhiqizweni yobisi. Yebo, ubisi luqukethe kokubili ushukela ne-sodium ngobuningi - zombili izinto azihambisani nokomiswa. Noma ngabe ubona abafana bendawo abadonsa kanzima badonsa insimbi baphuze ubisi, abakwazanga ukuziqhayisa ngomzimba owomile - imvamisa bangamadoda aphilile kakhulu.
Ngesikhathi esifanayo, kunamaphuzu aphikisanayo maqondana nokwenqaba ubisi.
- Okokuqala, ubisi luqukethe i-zinc ne-magnesium - zombili izakhi ziyabandakanyeka ekuhleleni ukuhlanganiswa kwe-testosterone entsha.
- Okwesibili, i-calcium. Uma eminyakeni yabo emincane amantombazane nabafana bekwazi ukunikela nge-calcium, ezogezwa ngesikhathi somiswa ngo-40%, kubantu abangaphezu kweminyaka engama-35 kulokhu sekuvele kunzima kakhulu.
Kodwa-ke, ubisi nosawoti kuzodingeka ukuthi kulahlwe okungenani amasonto ama-2 ngaphambi kokuphela kwesigaba. Ngalesi sikhathi, umzimba uzoba nesikhathi sokususa amanzi amaningi ahambisana ne-sodium, futhi uzobe usulungele u-100% umhlangano / isithombe.
Kodwa-ke, ukuhamba womile unyaka wonke kuyingozi empilweni.
Umphumela
Ngakho-ke, ukomisa, ngokungafani nokuzuza okukhulu, kuyinqubo ecashile kakhulu edinga ukwesekwa okuqhubekayo komzimba. Kubalulekile ukuqonda ukuthi izinqubo zokushiswa kwamafutha nomsele wamanzi emzimbeni kufanele zishintshane ngezigaba. Awukwazi ukuhamba womile unyaka wonke.
Futhi okubaluleke kakhulu - wazi ukuthi kufanele ume nini. Uma ungabandakanyeki emidlalweni yezobuchwepheshe, futhi ungabambi iqhaza emincintiswaneni engathi sína, ukomisa ngokweqile ebhishi lasehlobo akusizi ngalutho kuwe. Ungathatheki nge-diuretics ne-thermogenics ngaphandle kwesilinganiso. Ngemuva kwakho konke, izokoma, kungenzeka ngaphandle kwabo ... kuze kufike kumkhawulo othile. Khumbula ukuthi akuwona ama-steroids abulala nhlobo, kepha amalungiselelo omiso, nomzimba ofanele ubukeka ugqame ngangokunokwenzeka ngokufanayo kuphela ezithombeni. Imvamisa, abantu abame ngokweqile empeleni babukeka bebuhlungu kakhulu futhi banesikhumba esingenampilo. Ngasikhathi sinye, ungakhuluphali. Gcina ibhalansi, yakha isisindo semisipha, futhi mhlawumbe kuleli cala ngeke kudingeke ubeke impilo yakho engcupheni ngehlobo.
