Ulutsha oluninzi namhlanje lukuthanda kakhulu ukomelela.Ukuzivocavoca okufanelekileyo akukwazi kuphela ukukhulula ukudinwa, ukukhulula uxinzelelo, kodwa kwakhona ukuphumla imizimba yabantu, kwaye ngokuzilolonga kunokwenza imigca yomzimba wabo iphelele ngakumbi, ukufaneleka kumzimba kakhulu, ngoko kuyimfuneko ukuyidla.Ukomelezwa ngokwezondlo.
Zeziphi izondlo ekufuneka uzitye ukuze ube sempilweni?
1. Amanzi
Umzimba womntu uya kulahlekelwa yi-1000-2000 ml yamanzi kwiyure enye yokuzivocavoca, ngoko uzalise amanzi ngexesha.Ngokomzekelo, sela iglasi enkulu yamanzi ngaphambi kokuzivocavoca, okanye usele amanzi amancinci ngexesha lokuzivocavoca.
2. IVithamin C
I-Vitamin C inokukhutshwa kwi-sweat, kwaye xa umzimba unqongophele, umonakalo omkhulu wamahhala obangelwa kukuzilolonga ulungele ukwenzeka.Ukongezwa kwevithamin C ngexesha ngaphambi kokuzivocavoca kuya kunceda ukukhupha umzimba wakho kunye nokukhusela amalungu akho emonakalweni.
3. B iivithamini
Usapho lwe-Vitamin B lukwayinxalenye enyibilikayo emanzini.Emva kokuba kusilela, impendulo iya kucotha, imithambo-luvo iya kudinwa lula, kwaye ukudinwa okanye ukwenzakala okubangelwa kukuzilolonga akuyi kuba lula ukubuyisela.Ukongezwa kuyafuneka.
4. Potassium/Sodium
Ukuzivocavoca ngamandla kukwenza ubile, iiminerali ezininzi ziya kulahleka ngokubila, ikakhulu i-potassium kunye nesodium, isixa esikhulu sesodium sigcinwa emzimbeni, kwaye isodiyam iphinda izaliswe ngokulula ekutyeni;Umxholo we-potassium emzimbeni uphantsi kakhulu, ukuzivocavoca Ngaphambi nasemva koko, kufuneka ubeke ingqalelo ekukhetheni iziqhamo kunye nemifuno enomlinganiselo ophezulu we-potassium / sodium yokutya.
5. Izinki
I-Zinc yenye into enokulahleka ngokubila kunye nomchamo.I-Zinc ibaluleke kakhulu kwimpilo, kwaye umzimba kufuneka uqinisekise ukuba kukho i-zinc eyaneleyo.Iimbatyisi, iirhizome, njl.njl. ziqulathe i-zinc eninzi, kwaye izongezo ezibanzi nazo zinokuthathwa.
6. IManganese/Cr/V
Zontathu zilungile kwi-insulin synthesis kunye nokulinganisela iswekile yegazi.Ukutya okulandelayo kuqulethe: iidiliya, amakhowa, ikholifulawa, iiapile, amandongomane, njl.
Undoqo we-whey protein powder yi-glutamine, eyi-amino acid eqhelekileyo.Isetyenziswe kwizibhedlele ukunceda ukubuyisela nokugcina ubunzima bemisipha.Sele idumile phakathi kweimbaleki njengesongezelelo kwiminyaka yakutshanje.
Iiseli zezihlunu zinamandla okufunxa iglutamine.Unokwandisa amandla okugcina kwiimisipha ngokudibanisa i-8 ukuya kwi-20 grams kwisiselo.Xa iiseli zemisipha zifunxa iglutamine, amanzi kunye ne-glycogen nazo zifunxa kunye.Ngoko ke, ukwandiswa kwe-muscle kuya kwanda ngokufanelekileyo, okuyiyo i-muscle-building effect.
Ukusebenzisa i-glutamine, i-creatine okanye i-carbohydrates kwimeko engafanelekanga yomzimba inokwandisa i-muscle cell lysis, evumela ukuba babambe amanzi amaninzi kwaye ngaloo ndlela bagcine izinga elifanelekileyo phantsi kweemeko ezimbi.
I-Glutamine iphinda inciphise umonakalo we-muscle ngokuba nefuthe lokuvuvukala kwisibindi kunye neeseli ze-muscle, oku kuthetha ukuba ixesha elifanelekileyo lokuthatha i-glutamine xa umzimba unzima, njengokuba ngexesha lotyando, ukugula okanye ukuxhwaleka, kunye nokutya, ukuqeqeshwa ngokugqithiseleyo kunye nokuphazamiseka kokulala, i-14 iigram ngosuku ngeentsuku ezimbini zifanelekile kubantu abafuna ukukhuthaza ukukhula kwemisipha ngokusebenzisa umthambo ophezulu.
Ixesha lokuposa: Oct-21-2022