Ezemidlalo nokuPhephaUkwakha umzimba

Ukudla kwemidlalo yokwakha umzimba

Sifuna ukuziguqula ukuze sibe ngcono, sishintshe ukubukeka komzimba wethu futhi siye ejimini, lapho umzabalazo wokukhula kwe-muscle uqala futhi.

Futhi manje, naphezu kokuqeqeshwa okwandisiwe, umphumela awukafiki. Yini okufanele uyenze kule simo. Ukucubungula isimo sengqondo noma ukuhlobana nesethi yesisindo nokuzibuza yona ngokwayo umbuzo, kungakhathaliseki ukuthi kunomsoco okwanele wokuphakama komzimba?

Ngaphezu kokuqeqeshwa ehholo, kunesithako esisodwa sokuphumelela ekwakheni umzimba - ukudla kwezemidlalo nokwamukelwa. Ngemuva kwalokho, lapho siphumula, khona-ke kukhula. Kodwa ukukhula akukwenzeki ngokwayo, ngoba lokhu kuyadingeka ukuhlinzeka ngezinto zokwakha emzimbeni. Yiqiniso, izinto zokwakha akuzona izitini kanye nesimende, kodwa imikhiqizo yamaprotheni. Iningi labo yizinhlanzi zomuntu.

Yiqiniso, ungenza ukudla kwakho ukuze zonke izinto ezidingekayo zifike ngokudla okuvamile esitolo. Kodwa kunzima kakhulu ukukwenza futhi udle izikhathi eziyisithupha ngemikhiqizo ejwayelekile nje engakhululekile. Kuyinto elula kakhulu ukuphatha umculi nge- protein cocktail kunepenishi enomzimba nophujile.

Ngaphandle kokudla okujwayelekile, okuyinto okufanele kube yisisekelo somsoco, kunomsoco wezemidlalo wokwakha umzimba.

Amaprotheni, noma amaprotheni, okugxila kuwo, sekuyisikhathi eside kukhiqizwa imboni yokudla ezihlukahlukene kakhulu.

Cabangela izinhlobo eziyinhloko zemikhiqizo yamaprotheni ejwayelekile kakhulu.

1. Amaprotheni we-Whey. Le phrotheni yiyona eyigugu kakhulu yezemidlalo ukudla okunomsoco. Okusho ukuthi, iqoqo eliphelele kakhulu lama-amino acids. Isheshe sithatha futhi sikhiqize imiphumela emihle, kodwa, ngokuqinisekile, intengo yayo iyahambisana.

2. Casein. Inenani elincane eliphansi lezinto eziphilayo. Ukufana kwalo ekudleni okujwayelekile kuyisitokisi se-cottage. Ubuningi be-casein yi-assimilation yayo encane, ebalulekile ezimweni zokuphazanyiswa okukhulu phakathi kokudla. Isibonelo esilula salokhu kuphupha ebusuku. Uma silala, futhi lokhu kungamahora ayi-7-8, okungukuthi, asikwazi, okungukuthi ngesikhathi sokulala, ukukhula kwemisipha kwenzeka. Ngakho-ke, uma i-whey amaprotheni isetshenziswa kaningi ngemva kokuqeqesha, i-casein - kusihlwa, ngaphambi kokulala, ukuhlinzeka umthombo wama-amino acids ukuze umzimba ukhule ebusuku futhi unciphise ubuhlungu be-muscle catabolism.

3. I- protein ye-Soy. Phakathi kwama-bodybuilders kucatshangwa, cishe, iphrotheni yesibili isilinganiso. Kodwa konke okufanayo kuvame ukusetshenziswa. Phela, ukungaziwa kwale phrotheni kuyinani eliphansi.

Ngaphezu kwamaprotheni emdlalweni wezemidlalo wokwakha umzimba. Uma iprotheni iyiprotheni, i-geyner i-carbohydrate ngokuyisisekelo. Futhi ama-carbohydrate asetshenziswa emzimbeni ngezinjongo zamandla. Okokuthi, amaprotheni iyisakhiwo sokwakha, i-geyner iyinhlangano yamafutha.

Kuzimboni eziphezulu kakhulu, kungenzeka ukusebenzisa ama-amino acids ahlukene: i-arginine, i-creatine, i-glutamine, i-amino acid i-BCCA nezinye.

Kulezi, i-creatine ijwayele ukusetshenziselwa, okuyinto eshibhile futhi ephumelelayo ekwakheni isisindo somzimba namandla.

I-Glutamine iphumelela kakhulu ekwandiseni amandla omzimba womzimba.

Ukuma ngokuhlukile yi-BCAA. Lawa ama-amino acids anezinsimbi zamaketanga - i-leucine, i-isoleucine, i-valine. I-BCAA isebenziseka ngokuphumelelayo ukwandisa inani lemvelo lemikhiqizo esetshenzisiwe. Phela, uma amanye ama-amino acids engekho emndenini, ukukhula kuyeka.

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