Kuchema, kana, mune mamwe mazwi, kuvhara kurema kuwedzera, kunangwa kupa hutumbi hwomuviri humiro hunoda uye zororo. Mitambo chikafu chekuremera kurasikirwa kunobatsira izvi, nokuti inopa misi miviri inobatsira pakukura kwayo nekugadzirisa nezvinhu zvakakosha pamisungo munguva yekuoma. Ngatitsanangurire zvakaoma zvekugadzirisa kwemasvondo ezvemutambo zvakakosha pakuomeswa nekugadzirisa maitiro emasumbu.
Mitambo yezvokudya uye musumisi yekuoma
- Izvozvo zvinonzi BCAAs zvinonzi amino acids ne branched side chain, kana amino acid anokosha. Aya ndiwo valine, isoleucine uye leucine. Aya amino anobatsira muviri wedu haugoni kugovera zvakasununguka - saka zita ravo. Kana muviri uri mune simba rekudzikira, i amino acids nemaketani emakumbo anoshandiswa naiye sechinhu chinokonzera simba - rinobudiswa kubva kuBBCAA zvakananga mumasumbu. Kuwedzerwa kushandiswa kweBBCAA kunowanikwa panguva yekutsanya, kana panguva yekudzidzira, kusingaperi pasina kupera kwemaawa anopfuura maviri. Amino acids nemaketani emaketani anoshandiswa zvakasimba mumitambo yezvokudya kushaya kurasikirwa, nokuti vanogona kuchengetedza zvakakwana musero tsvina kubva pakuparadzwa - nokudaro zvichibatsira kuti mishonga iwane rubatsiro rwaidiwa. Kugamuchirwa: kwechikamu chekutanga (5-10 gramu) mushure mekunge vadzidziswa.
- Glutamine ndiyo inotevera inokosha inokosha yemitambo yezvokudya zvekurema. Iko amino acid, iyo yakawanda iyo muviri unozvigadzira. Nhamba ye glutamine uye chiyero chekushandiswa kwemapuroteni emusanganisi akabatana zvakananga kune umwe neumwe: iyo yakawanda isina glutamine muropa, inokurumidza masero masero kukura. Glutamine inobatsira kubudisa muviri iyo inonzi yakakura hormone, iyo inokurumidza kugadzirisa metabolism yemafuta uye inokurudzira kupora uye kukura kwemashuga emasumbu. Zvisinei, mumitambo yezvokudya glutamine inoshandiswa kwete chete kuomesera misumbu uye kuvapa zororo. Iyi amino acid inodzivirira mishonga inosuruvara kubva pakuora, inosimbisa masimba ezvirwere zvemuviri, uye inochengetedza muviri wemasikirwo emuda uye inowedzera zvigadzirwa zveglycogen. Kubvuma: 5-10 gm (1 chikamu) mushure mekunge mushure mokudzidziswa uye mushure mekunge uye mushumiri musati marara.
- Carnitine is amino acid iyo iri pedyo nepfuma kune mavitamini eboka B. Inogadzirwa nemuviri pachayo (kusiyana nemavhithamini) uye naizvozvo inonzi vitamini-soro. Carnitine yakaisvonaka inoparadzanisa fats nemagetsi ekugadzira magetsi, saka mumitambo yezvokudya, inonyanya kushandiswa kupisa mafuta asina kufanira uye kuomeswa kwemaviri panguva yekurasikirwa. Mukuwedzera, carnitine inowedzera simba, uye inowedzera musimba simba uye simba. Kugadzirira, zvakaenzana nekukosha kune carnitine, mumitambo yezvokudya ishoma zvikuru. Pamusana purogiramu yekurasikirwa, inokosha - sekusimbiswa nevatambi vanoishandisa. Carnitine inowanikwa mumvura yakadzika uye nenzira yemapsules. Liquid carnitine, nemhaka yepamusoro digestibility, inonyanya kubudirira. Kugamuchirwa: 1 kushanda hafu yenguva isati yasvika.
- Thermogenics imwe yeboka remishonga inoshandiswa mumitambo yezvokudya sezvinopisa mafuta. Kudya kwe thermogenics kunokwanisa kukonzera kutonhora kwemuviri kubvira pa2 kusvika ku2 degrees. Vanonyatsokurumidza kuisa metabolism uye kuderedza huwandu hwehutu hunopisa, pasina hunoita hutsika hwemasisita. Kushanda kwekushandisa: nemvura, 1 sopule kaviri pazuva - vasati vadya uye vasati vadzidziswa.
- Zvirongwa zveprotini zvakasiyana-siyana (kurega whey protein) ndeimwe yemitambo inowedzera yakadikanwa kune avo vanoda kuurasikirwa uye kupa miviri yavo yavanoda. Inenge 95% yeprotein iyi is whey protein. Girafu yeprotheni inenge yava pakarepo inobatwa nemuviri uye inodzivirira zvakakwana masisumu kubva pakuora. Kugamuchirwa: mangwanani, masikati, mushure mekudzidziswa uye vasati vavata - chikamu chimwe.