Umzimba

Ukuba ngaba umisela usukelo ukumpompa phezulu umzimba wakho, ubunzima ikhithi wakho umsebenzi yokuqala nakwimigangatho ebalulekileyo. Uyavuma ukuba izihlunu zakho musa ukukhula kumthamo, ukuba anithanga ukwandisa ubunzima. Kweli nqaku siza kuqwalasela imiba efana kufunwe angamarhoqorhoqo kwemisipha mass kwaye kufuneka ukwenza.

Ukuba unayo yokwakha enzima, ngoko kukho imithetho ezimbalwa ekufuneka ilandelwe ukuze kuphunyezwe injongo yayo kuwe.

Okokuqala, udle kakuhle. Yokudla kufuneka ibandakanye ukutya eziqulathe mali incinci kwamafutha kunye carbohydrate. Kufuneka ukudibanisa amandla kunye umthambo aerobic. Hi ndlela leyi, kubaluleke kakhulu ukuba irejimeni yakho uqeqesho ayizange iguquke kakhulu. Kuba Isondlo esifanelekileyo kuyimfuneko ukuba kudlula kakuhle.

Musa ukusondela ukwenza lonke uqheliso lwemisebenzi kwangoko, ubale imikhosi yazo. Kungenjalo uya mandundu kuphela imeko kwaye ibangele nokulimala. Weight inzuzo kuquka ukusetyenziswa kwezemidlalo izongezo zokutya. Nalu uluhlu encinane kubo:

• BCAA (acid, ezo ezibalulekileyo ngexesha noqeqesho).

• Protein (yintloya).

• Complex ne HAYI (yokusebenzisa ngaphambi umthambo).

• iivithamini Complex kunye neetyuwa.

• Zhiroszhigatel okanye L-carnitine.

Makhe sihlolisise imveliso nganye ingakumbi, ukuba ukuqonda isizathu sokuba kufuneka khona.

protein

Le yengundoqo i umthombo protein, kodwa kunoko - kwaye oku neprothini kakhulu ecocekileyo. Kweli additive, wena ufumane asidi kubalulekile acid inzuzo weight. inzuzo yayo kukuba kufakwe kakuhle, yaye wena kudingeka nje ukuba usele isiselo enye kuphela kunokuba ndidle servings ezimbalwa yokutya zesiqhelo. Oku kuncedisa ukuthatha inkoliso iimbaleki, ukususela bodybuilders kunye nesiphelo kunye nabadlali hockey.

Kakade ke, unako ukutya ukutya protein, ezifana yemvu, chicken ibele, inyama yenkomo, kunye nabanye. Kodwa digestibility asezantsi kakhulu ngakwicala leeprothini.

Neprothini ke iintlobo - izilwanyana kunye nezityalo. protein isilwanyana Iintlobo ezifana:

• casein,

• ubisi,

• iqanda,

• Live Hotmail.

Kuba iiproteni zezityalo uhlobo ziquka soy. Ugqibelele kwiimbaleki inyama ngubani ngokucacile ukwala ukusetyenziswa ukutya kwesilwanyana.

Khumbula ukuba kwiproteni echaphazela ngqo isethi ubunzima. Yithathe ilula: kusasa imizuzu engama-50 phambi kokuba uqeqesho emva kwayo malunga nemizuzu engama-25.

asidi BCAA

Le imveliso ithathwa esifunekayo yokugaya ubunzima. Nguye lo anti-catabolic kakhulu, ie Oku komeleza imicu kwezihlunu kwaye uthintele ekungafuneki. It iqulathe 3 acid - valine, leucine, isoleucine. Ngaphezu koko, ezi izinto kuphela akukwazanga emzimbeni, kodwa kubaluleke kakhulu kuye. BCAA ugqibelele okusula. A ndlela yokufumana kancinane inzima ngaphezu koko kwezi protini. Kuyimfuneko ukuba awadubadube 1 g acid ngo-10 kg ubunzima wakho kanye ngemini ngoko nangoko emva kokuba umthambo nokuba malunga-35 imizuzu phambi kokuba.

NO

Olu hlobo gas apho kuyimfuneko iiseli zonxibelelwano emzimbeni kunye. Umzimba ngokwawo ikwazi ukuvelisa imveliso, kodwa akwanelanga ukuba uqeqesho. NO kufuneka ukuba phambi kokuba noqeqesho ungatyanga.

Zhiroszhigatel kunye L-yedwa

Ukusuka isihloko kucacile ukuba eyona ndawo kunceda ukuba aqhumisele ngamanqatha kwemfuneko. Ukuba amafutha kakhulu, ungasebenzisa i L-yedwa. Le umthamo imveliso ingqalelo kwimeko nganye nganye.

izakhiwo vitamin

Iimveliso zijolise ekwandiseni umgangatho iivithamini emzimbeni nokuphucula impilo. Oku kubaluleke ngokukhethekileyo ukusebenzisa iivithamini kunye Izitofu ngamanqatha.

imithambo rhoqo kuya kukunika ubunzima iseti. Ukutya kufuneka ke azibandakanyi nje kuphela ukusetyenziswa kwezithako, kodwa ukutya oluqhelekileyo elungeleleneyo.