Zakudya zamasewera ndizowonjezera zopatsa thanzi zomwe zimapangidwira othamanga: sizidziwika pakati pa akatswiri okha, komanso pakati pa amateurs. Pali zowonjezera zowonjezera kuonjezera kupirira, kukulitsa mphamvu, kuchira msanga, kumanga minofu, kulimbikitsa mafupa ndi mitsempha. Zakudya zapamwamba zamasewera siziyenera kunyalanyazidwa, ngakhale ndikofunikira kukumbukira kuti sizimalola chakudya chokwanira ndipo zimangokhala ngati wothandizira wowonjezera pakupanga thupi lokongola.
Kodi zakudya zamasewera ndi chiyani?
mapuloteni
Mapuloteni ndi ufa womwe umapangidwa ndi mapuloteni okhazikika. Kawirikawiri, mapuloteni amapangidwa kuchokera ku mkaka wa ng'ombe, komanso nyemba ndi mbewu. Awiri omalizira ndi abwino kwa nyama zamasamba. Malo ogulitsira zakudya zaku Russia amapereka mapuloteni a vegan pafupipafupi. Ngati simukufuna kudikira yobereka yaitali ku malo achilendo, kuyitanitsa masamba mapuloteni pa. Nawa ma protein abwino kwambiri: Genetic Lab, QNT ndi SAN. Mapuloteni a vegan amatengedwa mwachindunji kuchokera ku zomera, choncho amasunga zinthu zambiri zothandiza zachilengedwe. Mapuloteni a mpunga ndi nandolo ndi magwero athunthu a amino acid olemera mu sodium, magnesium ndi calcium. Mapuloteni amasamba sakhala otsika poyerekeza ndi mapuloteni amkaka ndipo amathandizira minofu ya vegan kuchira mwachangu mukatha kuchita masewera olimbitsa thupi.
Zowotcha mafuta
L-carnitine ndi guarana Tingafinye ndi zosakaniza zikuluzikulu za mafuta otchuka kwambiri. Iwo kupondereza chilakolako ndi kuonjezera mlingo kagayidwe kachakudya, kotero kuti thupi mwamsanga kutaya thupi mafuta. Kodi pali kusiyana kotani pakati pa mafuta oyaka ndi mafuta? Zowonjezera za amuna nthawi zambiri zimakhala ndi catecholamines, zimachulukitsa kupanga adrenaline ndi norepinephrine - izi ndi zabwino kwa thupi lachimuna, koma sizothandiza kwambiri kwa akazi.
Opeza
Kugwedezeka kwa protein-carbohydrate kumatchedwanso gainers, kuchokera ku English gain ("kukula"). Opeza amathandiza kumanga minofu kwa iwo omwe atsimikiza mtima kukhala mwini wa thupi lothandizira. Mapuloteni amadyetsa minofu ndi ma amino acid, ndipo chakudya chimakwaniritsa zosowa za thupi. Nthawi zambiri amamwa mawola 1-1,5 asanafike kalasi: zimakuthandizani kuti masewerawa azitha kuphulika. Bonasi - pambuyo pa zotsatira za wopindula, simukhala ndi kuchepa kwakukulu kwa mphamvu kapena ma spikes mu shuga wamagazi, ngati kuti muli ndi chokoleti kapena makeke.
Amino acid
Ma amino acid amagawidwa kukhala ofunikira komanso osafunikira. Zofunikira zimapangidwira m'thupi lathu, pomwe zofunikira ziyenera kubwera kuchokera kunja, kudzera m'zakudya ndi zowonjezera. Ma amino acid amapanga minofu yathu. Pakuphunzitsidwa, ulusi wa minofu umawonongeka, motero ma amino acid owonjezera amafunikira kuti akonze bwino kuwonongeka kwa minofu. Muzakudya zamasewera, ma amino acid amapangidwa, komanso BCAA - ma amino acid ofunikira leucine, isoleucine ndi valine pansi pa kapu imodzi. Zimakwaniritsa kufunikira kwa ma amino acid pamasewera komanso zakudya zochepa zama calorie - ma amino acid amapezekanso m'mapuloteni, koma mu mawonekedwe a BCAA amatengedwa bwino kwambiri. Chifukwa cha chowonjezera ichi, simumangowotcha mafuta bwino, komanso mumapeza mpumulo.
chifukwa ?
● zinthu zoyambirira zopangidwa ndi opanga padziko lonse lapansi
● mphatso ndi dongosolo lililonse
● zoposa 4 zikwi zazakudya zabwino kwambiri zamasewera
● Zaka 7 pamsika
● kutumiza ku Russia konse
Mitundu yambiri yazogulitsa zamasamba ndi zamasamba ikukulirakulirabe, choncho khalani tcheru!