Olunye umsebenzi, ezinye zinezinto ezingenzeka, ezinye zibe yimfucuza
Ungase ubheke ukusebenzisa izithako zokuvuselela umzimba ukuze uthole ukuqeqeshwa kwesisindo nokuzivocavoca. Akukho ukuntuleka kokhetho okunikezwa zonke izitolo ezintsha zokuthenga imikhiqizo eyenza ukuzuza komfutho ngokushesha. Ingxenye enzima ithola ukuthi yiziphi okusebenzayo nokuthi zingakanani ukuphepha ngokuphepha. Nasi uhlu oluhlukehlukene lwezingxenye zokusebenza okufanele zicatshangelwe.
Ukudala
I-Creatine iyinkimbinkimbi eyenzeka ngokwemvelo etholakala emisipha ngokwezimali eziningi.
Ukudala i-monohydrate ifomu lokufakazela futhi lihlanganisa inhlanganisela yama-amino acids arginine, glycine ne-methionine. I-Creatine idonsa i-creatine phosphate energy path, ebalulekile ekusebenzeni okukhulu kakhulu njengokuphakamisa isisindo. I-Creatine ingathuthukisa ukusebenza kwenqwaba yomzimba nokuqeqeshwa emisebenzini ephezulu. Qaphela ukuthi akuwona wonke umuntu ophendula ekwengezeni kwe-creatine namaphesenti angu-30 wabasebenzisi angeke abone ukuthuthukiswa. Abesifazane bangase bangazuzi kakhulu njengamadoda. Ekuqeqesheni isisindo, amandla anyukile, amaningi, kanye nokulahlekelwa kwamafutha yimiphumela ehambisanayo.
Ukuphepha . Kulomthamo oncomekayo we-3 grams / day creatine kubonakala kuphephile ukusebenzisa isikhathi eside ekufundweni okushicilelwe kuze kube manje. Imiphumela emibi ehlukanisiwe ibikwa kodwa lokhu kungase kube ngenxa yokungahambisani kahle nemali ephakanyisiwe.
Amaprotheni Amandla - Whey, Casein, Soy, Egg
La maprotheni aphelele ahlanganisa wonke ama-amino acids ebalulekile umzimba ongakwazi ukuzikhiqiza wona.
Amaprotheni ahlukene, afana ne-whey ne-casin, amaqanda kanye ne-soy anezilinganiso ezihlukene zokumamatheka. Kungakhathaliseki ukuthi kufanele uhambisane nomunye ukwakha imisipha kusengumcabango ophikisanayo nowosayensi, nakuba i-whey amaprotheni eyodwa, iphrotheni eyamunwe ngokushesha, inokusekelwa okuvela ezifundweni ezihlukahlukene zesayensi.
Ukuze amaprotheni powders, uhlole ukubaluleka ngokuhlola amaprotheni ohlwini olulebuli. Ukuhlanganiswa nokuqeqeshwa kokumelana nokudla, ukutholakala kwamaprotheni okwanele kanye nokudla okufanele kungabangela ukwanda kwemisipha nokunciphisa amafutha omzimba. Bheka Isidlo Sokuvuselelwa Kwempahla ukuze uthole izinkinga zokwenza isikhathi ngaphambi nangemva kokuqeqeshwa.
Ukuphepha. Azikho izinkinga zokuphepha ezilindeleke uma ufaka amaprotheni amaprotheni ngaphakathi kwemingcele efanele. Ukusetshenziswa kwamaprotheni amaningi ngokweqile akuphephile kubantu abanesifo sezinso.
Ama-multivitamini
Izithako ezinama-multivitamin zingakusiza ukuba ufinyelele ekunconyweni kwansuku zonke kwama-vithamini namaminerali uma unokudla okuncane kakhulu, ukuhamba kwehlisa ukudla kwakho, noma ukuzivocavoca okunamandla kwandisa izidingo. Ngibheka umshuwalense omuhle we-multivitamin kulezi zimo ngokumelene nokuntuleka okungenzeka. Khetha umkhiqizo ohloniphekile. Kumele ukhethe okungeziweko okungeziweko nge-formula elinganisiweko.
Antioxidants
Ama-antioxidants ekudleni avikela emaphethweni amakhemikhali emvelo nemvelo abizwa ngokuthi ama-radicals mahhala ayingxenye yokuphila kwansuku zonke. Izinselele zokuphila zingakwandisa izidingo zakho ze-antioxidants. I-Vitamin C ne-E yizona eziyingozi kakhulu ekudleni okwejwayelekile nakuba ezinye izakhi eziningi zezitshalo zifaka isandla kulokhu.
Ukungcola, ukucindezeleka, ukubhema, ukuzivocavoca okunzima, nokugula kungakwandisa izidingo zakho zokuvikelwa kwe-antioxidant.
Ukuphepha. Inani eliningi le-antioxidants lingase liveze umphumela 'we-pro-oxidant', okuphambene nalokho ongayithatha lawa mafutha. I-Australian Institute of Sport incoma ukuthi izithako ezithinta amavithamini e-antioxidant kuphela zithathwe isikhathi semasonto ambalwa ngenkathi umzimba ulungisa izimo ezicindezelayo. I-vitamin C eyengeziwe ingakhuthaza ukungena ngokweqile kwensimbi, okungeke ibe nempilo kuwo wonke umuntu.
I-calcium
Abesifazane abaqeqesha kanzima futhi bafinyelele amazinga omzimba omzimba aphansi, bathi ngaphansi kwamaphesenti angu-10, bangase babe engozini yokulahlekelwa isikhathi sabo ngenxa yokuphazanyiswa kwe-hormonal ekukhiqizweni kwe-estrogen.
Ukuncipha kwe-estrogen okubangelwa ukuzivocavoca kungaholela ekulahlekelweni kwethambo ngendlela efana nalokho okwenzeka ngesikhathi sokuya esikhathini. Ukulahlekelwa kwezikhathi ezivela ekuqeqeshweni kwezemidlalo kuyinto engavamile kodwa kudinga ukuthi ubone udokotela, noma kungcono, udokotela wezemidlalo kanye nomdlavuza wezemidlalo ukuhlola okudingekayo ukuxazulula inkinga. Izithako ze-calcium zingase ziyingxenye yesisombululo uma kungenzeka ukuthi impilo ye-bone ingathinteka.
I-Zinc ne-Magnesium
I-Zinc ibalulekile ukukhiqiza i-testosterone ye-hormone yamadoda futhi ekwakheni amasosha omzimba. I-magnesium iyisici esibalulekile esimisweni sezinzwa nokugcina impilo yenhliziyo. Bobabili banomsebenzi obalulekile wezinto eziphilayo. I-zinc ne-magnesium ivame ukuthengiswa kumzimba womzimba ngokuhlanganiswa kwesebe elibizwa nge-ZMA. I-Zinc igcwele okusanhlamvu, imbewu, amantongomane ikakhulukazi inyama nama-oysters. Ngemuva kweminyaka yokucwaninga, abukho ubufakazi obukhona bokubonisa ukuthi noma okumbiwa ngamaminerali kunikezela ukwakha umzimba noma ukuthuthukiswa kokusebenza kwezemidlalo ngaphezu kwezidingo zokudla eziphakanyisiwe.
Ukuphepha. I-Zinc ingaba ne-toxic kancane ngokweqile futhi i-zinc ingathinta nokumamatheka kwethusi. Angiboni isizathu sokudlulela ama-20 mg / ngosuku kuma-supplements we-zinc.
I-Iron
I-iron yimbumbulu emzimbeni obalulekile ekukhiqizeni i-hemoglobin, iphrotheni yegazi ehambisa oksijini emzimbeni. Kulula ukubona ukuthi ukubaluleka kwensimbi kubani abantu abasebenzisa umzimba.
Ukuphepha. I-Iron overload ingabangela isifo okuthiwa i-hemochromatosis kubantu abathile abakhubazekile. Izithako ze-Iron kufanele zichazwe kuphela udokotela, kanye nabagijimi noma labo abaqeqesha kakhulu, udokotela wezemidlalo ohlangene nomdlali wezemidlalo angase akhetheke. Qinisekisa ukuthi unakekele ngalokhu ngoba izithako zensimbi akufanele zithathwe kalula. Izindleko ze-Iron zingabangela ukuqothulwa kanye nokukhushulwa kwesisu kwabanye abantu.
I-Electrolyte ne-Carbohydrate Replacement Drinks
Ama-electrolyte atholakala ngokuyinhloko emaminerali ekudleni futhi alondoloza ukulinganisela oketshezi futhi asize isimiso sezinzwa ukuze senze imisindo ye-muscle. Ama-electrolyte ayi-sodium, potassium, i-magnesium, i-calcium ne-chloride, ibicarbonate, i-phosphate, i-sulfate. Abazivocavoca ikakhulukazi bancike ekubhaleni kwe-sodium ne-potassium. Ama-carbohydrate abalulekile ekukhuliseni umzimba, kufaka phakathi ukuqeqeshwa kwesisindo esinamandla, nasekusebenziseni ukudla okunamandla kokulandela amandla. Ama-carbohydrate, ikakhulukazi amashukela, asungulwa ezithandweni zezemidlalo nge-electrolytes njenge-sodium chloride ne-potassium futhi ngezinye izikhathi i-magnesium.
Iziphuzo zezemidlalo zingaba usizo ekuqeqeshweni kwesisindo lapho amaseshini aqhubeka khona ngaphezu kwehora lokuzivocavoca kakhulu noma ekupheleni kwamaseshini lapho ukushintshwa ngokushesha kwe-muscle glucose kungumkhuba omuhle. Bheka i-athikili yami ekudleni komzimba ukuze uthole ulwazi oluthe xaxa mayelana nokusetshenziswa kweziphuzo zezemidlalo.
I-caffeine
I-Caffeine yi-alkaloid engokwemvelo futhi ivuselela ikhofi, itiye, i-cocoa, i-guarana, i-cola nezinye iziphuzo zomkhiqizo wesitshalo. Ikomishi elinamandla yekhofi ephuziwe izokunika cishe ama-milligram ayi-100 e-caffeine, ikhofi esheshayo ejikeleze ama-milligram angu-80, ngokuvamile esingaphansi, kanye netiye ezungeze ama-milligram angu-40. Ihlukahluka komkhiqizo kuya komkhiqizo nokuthi ulungisa kanjani isiphuzo.
Ukuphepha. Ngokuvamile imigomo yezempilo, umbono omkhulu wezokwelapha wukuthi izinkomishi ezintathu zekhofi ngosuku azilimazi, futhi zingase zibe nezinzuzo ezithile, nakuba abanye abantu besabela ezindaweni ezivuselelayo ngezinkinga eziningi kunabanye. Ukuphuza inhliziyo nokuphumula kubhekene nabathile be-caffeine. Ekukhulelwe, eyodwa noma ezimbili izindebe nsuku zonke kucatshangwa ukuthi zingenabungozi kumntwana.
Glucosamine
Ngokuphambene nokuzwakala kwegama, i-glucosamine ayiyona isiphuzo sokuphuza i-glucose kodwa isakhi esenziwe ngokwemvelo esiye sathola ukusabalalisa nokusekelwa okubanzi njengesisusa sokusizwa ubuhlungu be-arthritis kanye nokuvimbela ukulimala okuhlangene okunye. I-Glucosamine iye yathandwa ngabantu bezemidlalo bazo zonke izinhlobo, kubandakanya abaqeqeshi bezinsimbi, ikakhulukazi ngegciwane lesifuba nobuhlungu. I-Glucosamine ibonakala iphephile ukuyisebenzisa.
I-Glutamine, i-HMB ne-Beta-alanine
I-Glutamine ne-beta-alanine yi-amino acids ne-HMB, i-beta-hydroxy-beta-methyl butyrate, iwumkhiqizo we-leucine, enye i-amino acid. Ukugqugquzela ama-amino acids ngamanye, izakhi zamaprotheni, ukuthuthukisa ukusebenza emidlalo yemidlalo bekulokhu kugxile kubakhiqizi abangezelayo ngaphezu kweminyaka. Kuze kube manje, ubufakazi benoma yimuphi inzuzo buye buxutshwe futhi ikakhulukazi buyingcindezi.
Ukuxhaswa kwe-HMB kuthiwa kwakhiwa usayizi wamasipha namandla kanye nokugqugquzela ukulahleka kwamafutha ngokuhambisana nesimiso samandla. Izifundo ze- HMB zibonise inzuzo ethile kumandla abadlali ekwakheni inqwaba yemisipha kodwa izinzuzo zincane futhi izindleko ze-HMB ziphakeme. Umthamo osebenzayo ubonakala u-3 amagremu / usuku uhlukaniswe ngo-1 gramu kathathu ngosuku. Mhlawumbe akufanelekile ukuthatha. I-Beta-alanine yindoda entsha ebhodini futhi ayihloliswanga ngokwanele umbono wami. Kungase inikeze inzuzo emidlalweni enamandla kakhulu njengokuqeqeshwa kwesisindo kodwa kusheshe kakhulu ukukwazi ukuthi iyakwenza. Ezinye izifundo zakuqala ziphutha. Londoloza imali yakho noma zama ukudala esikhundleni.
Ezinye Amino Acids
I-Arginine, ne-leucine, i-valine, ne-isoleucine, i-branino chain chain-amino acid, iphinde ithuthukiswe iphinde ithengiswe njengezithako ezizuzisayo zabaqeqeshi bamandla nabagijimi. Njengemikhiqizo ngayinye, abukho ubufakazi bokuhlomula ngaphezu kwendima yabo kuma-proteine aphelele. I-Leucine ingase ifanele ukubuka ukuthi kungenzeka inzuzo ngokuhlolwa okuqhubekayo.
Ukwengeza Izithako
Uma ungumdlali obala, ungafaki lutho emlonyeni wakho ongakuhlupha ekuhlolweni kwezidakamizwa. Ngabantu abathandayo, ningakholelwa konke okufundayo kumags muscle noma kwi-intanethi. Ukuhlolwa okuzimele okuningi kuyadingeka ukuze kuqinisekiswe ukubaluleka nokuphepha kwezidakamizwa.
Okunye okucatshangelwayo ukwesekwa komzimba
- Iyini inani elisebenzayo, umthamo? (Ungalokothi uthathe okungaphezu kwesilinganiso esinqunyiwe.)
- Ingabe isongezo sakho sincoma ukuthi umthamo ophumelelayo kulebula?
- Ungathemba yini inkampani yenkampani yokwengeza ukuthi ihlale ihambisa leyo mali emkhiqizo wayo?
- Ungathembela inkampani eyongezelayo ukuthi ingafaki imikhiqizo eyengeziwe engaphephile noma engekho emthethweni noma ngenhloso yomkhiqizo?
Imithombo
UMaughan RJ, i-King DS, i-Lea T. izithako zokudla. J Sports Sci. 2004 Jan; 22 (1): 95-113.
I-Kreider RB. Izithako zokudla kanye nokukhuthazwa kokukhula kwemisipha ngokuzivocavoca umzimba. I-Med Med. 1999 Feb; 27 (2): 97-110.
Kerksick CM, uRusmussen CJ, uLancaster SL, et al. Imiphumela yeprotheyini kanye ne-amino acid supplementation ekusebenzeni nasekuqeqesheni ukulungiswa phakathi kwamasonto ayishumi okuqeqesha ukuphikiswa. I-J Strength Cond Res. 2006 Aug; 20 (3): 643-53.
Ukuvuselelwa kwe-Cochrane Database Syst Rev. 2001; (1): CD002946. I-Glucosamine therapy yokwelapha i-osteoarthritis. Cochrane Database Syst Rev. 2005 Apr 18; (2): CD002946.
I-AIS Yezemidlalo Yokudla - Uhlelo lwe-AIS Sports Supplement Program 2007.