Ungayifumana njani ubunzima ngexesha elifutshane? Help ukudla, yemihla ngemihla and Sports

mncane kakhulu - le ngxaki ayikho kangaka nje utyebile. Mhlawumbi yiloo nto yena akazange anikele ingqalelo ngokwaneleyo ukuze ambulensi. Kwiimeko ezininzi, zonke iingcebiso zendlela ukuze bazuze ubunzima ngexesha elifutshane, bancipha omnye - kufuneka zitye kakhulu. Kakade ke, ngaphandle unikezelo mbane kuya kuba nzima ukuba zibuye. Noko ke, asingabo bonke omdala enkulisa menu abafanelekileyo izidlo ezintlanu ngokohlobo isuphu meatballs, isidudu kunye ibhotolo kunye nesoseji isonka. ukutya okunamafutha unika ukwanda ubunzima, kodwa kwangaxeshanye ubunzima ngenxa yegazi, isibindi, isiqephu zesisu. Ngoko ke, isisombululo abanolwazi le ngxaki, ukuze bazuze njani ubunzima ngexesha elifutshane, uya kuba yindibanisela ukutya okunempilo kunye umthambo. Ukulungiselela le njongo, kukho imisebenzi yamandla efanelekileyo ejoliswe ekwandiseni ubunzima kwezihlunu.

Amaxesha amaninzi, ukutyeba mfo okanye intombazana ufuna hayi ngenxa yezizathu zempilo, kodwa ukuze nomtsalane ngakumbi. Ngoncedo umthambo ezinzima ayikwazi kuphela ukwandisa ubunzima, kodwa ukongeza umthamo elishiyiweyo kwesi iindawo ekunene. Ukukhawulezisa inkqubo uncedo izongezo ezahlukeneyo zemidlalo: iiproteni, Creatine, creatine, acid.

Wonke umntu isebenzela ukusombulula le ngxaki, ukuze bazuze njani ubunzima ngexesha elifutshane, sincoma ekudleni ethile imihla ngemihla. Malunga nesiqingatha seyure phambi kokuba ukuzilolonga - inxalenye carbohydrate kunye nivuthulule protein. Eyona ekukhethwa kulo mzekelo, okuziinkozo (irayisi, buckwheat, i-oats) okanye ipasta ngomgubo wengqolowa. Ukuthatha creatine ufuna iyure phambi uqeqesho ngoko nangoko emva koqeqesho.

Ukuba emva angacingi uqeqesho amandla ngathi kulamula acofwa, udle i iibhanana isibini okanye iyogurt elithozamisayo. Le izimuncumuncu iza kuvumela umzimba makasizalise igcina glycogen kwi izihlunu. Kwangaxeshanye, ukuthatha Creatine kunye acid (protein-carbohydrate umxube).
Hayi emva kwesiqingatha i ngaphezu seyure emva umthambo, badla lixhomekeke inxalenye zokutya protein (itshizi, chicken ibele, amaqanda).

Kungakhathaliseki ukuba ufuna ukubuyisa okanye, phezu koko, ufuna ukuphelisa le wayedla extra, ulawulo ubunzima akunakwenzeka ngaphandle kokubala calories. Ekunyukeni ubunzima bomzimba, ngokwaneleyo ukuba sidle yonke imihla ngaphezu norm 500 kcal. Musa ukulibala ukuba abo calories emzimbeni wakho kufuneka ngokwenene isenokubaxeka. Kule izibalo, khumbula iindleko zamandla kwiiklasi eziqhutyelwa umthambo, umsebenzi ekhaya, nkqu ngohambo kulungiselelwa ngemoto okanye uviwo. Kakade ke, ukubala ngenyameko ngalinye "uthimla" akwenzi ngqiqo, nangona kunjalo, ukuba umsebenzi ezininzi esisigxina "-eneji eninzi 'kuya kufuneka ukuba uyithathele ingqalelo.
Qaphela ukuba ezi iingcebiso ngendlela bafumane ubunzima ngexesha elifutshane, kuphela kusebenza kunye umthwalo ngamandla. Kuba nje ukusela iasidi acid, milk iiproteins kunye Creatine ngokupheleleyo ngamampunge.

Ukuba ndibile ku ejimini na zilungiselelwe nina, ke, ukuba kubuye ngathi, zama enye indlela: udle ngaphezulu siyashukuma ngaphantsi. Kodwa khumbula ukuba ukufunxa iitoni elithozamisayo, ezinetyuwa, okunamafutha, eqhotsiweyo ndatshaya akuyomfuneko ngayo. Yokudla kufuneka ibe phezulu-grade, elungelelene yaye ziquka iziqhamo, imifuno, iintlanzi okunamafutha, olive okanye oyile zikajongilanga, inyama, imveliso zobisi, isonka, irye, kunye nengqolowa.

Qiniseka ukuba balale iiyure eziyi-8 ngosuku. Nceda ufake kwi imisebenzi yesiqhelo yemihla ngemihla emva kwemini, ubuncinane ngeempelaveki. Amaxesha amaninzi, ukutyeba ayikwazi abantu luvo kakhulu kwaye msinya. Kulo mzekelo, inkxaso imeko lwesilinganiso yengqondo iza kuvumela yoga, indalo uhamba.

Kakade ke, naziphi na iingcebiso malunga nendlela ukuba mkhulu ngexesha elifutshane, akuyi kuya kukunceda ukuba mncane kakhulu kubangelwa yempilo enkenenkene, kuquka izifo emathunjini okanye ndlala. Kulo mzekelo, ukuchonga troubleshoot ukwenza uphando olubanzi. Kuphela emva kokuba ikhondo ngonyango singakwazi ukuthetha idayethi umthambo ukuze bazuze umzimba.