1 - Itaurwa pamusoro pezvokudya
Zvose zvinyorwa zvepamusoro zvishanu zvinowedzera zvinokonzerwa nekuda kwekutengesa, maonero, fads uye zvinotyisa zvikuru. Iyi ndiyo mhizha yekuita mari uye maoko ari kunze uye akagadzirira kutora mari yako. Kutendeseka, isu hatidi kuti tiwane zvidimbu zvekutema mafuta, kuvaka musumbu uye kuwedzera kushanda.
Kutaura zvazviri, tinogona kuwana zvizhinji zvatinoda zvinovaka kubva pakudya kwakanaka kwekudya kuti tive nomuviri watinoda. Usati warega kuverenga, mashomanana ekuwedzera anoratidza chivimbiso nekuwedzera mafomu edu. Zvidzidzo zvemashoko anogadzirisa anogara achienderera mberi.
Zvigadzirwa zvinoramba zvisingabhadharwi uye semutengi anofanira kuendeswa kune mutengi-chenjerera. Usati wapihwa zvakaoma mari yakawana mari yekuwedzera, inokurudzirwa kutsvakurudza michina, taura nachiremba wako uye ona kuti iwe uri kufambira mberi.
Ita chisarudzo chine ruzivo usati watenga boka rezvidimbu zvinofungidzirwa kuti zviitike chishamiso chekufananidzira. Iye zvino zvauri kuverenga nemafungiro akazarurwa, zvinotevera zvinotsigirwa zvinotsigirwa neuchapupu hwezvesayenzi uye kazhinji zvinobvunzwa nezvekuvandudza utano.
2 - Mafuta ehove
Fatty hove ine docosahexaenoic acid (DHA), uye eicosapentaenoic acid (EPA) iyo yose miviri yeOmega-3 fatty acids . Omega 3 mafuta atove akabatanidzwa nekuderedza mungozi yezvirwere zvepfungwa uye zvino zvidzidzo zvakafanana neThe Journal of the International Society of Sports Nutrition inoona kuvandudzwa kweveuromuscular yevashandi vanotsungirira nehove mafuta supplementation.
Chimwe chidzidzo chakaitwa pamusoro pevatambi vechikadzi vechikwata uye yakataurwa neThe Journal of Sports Science uye Medicine yakaratidza, "chidzidzo chinoratidza kuti kuwedzera pamwe neDHA kwakabudisa mafungiro emagetsi emadzimai evanhu vechikoro uye kuti DHA inogona kubatsiridza mune zvemitambo umo kusarudza uye kugadzirisa nguva nguva yakakosha inokosha. "
3 - BCAAs (Chechina Chebazi) Amino Acids)
Nhamba Yebazi MaAmino Acids (BCAAs) ane leucine, isoleucine, uye valine iyo ine basa rinokosha muprotheni synthesis uye glucose inopinda mumasero edu. Aya amino acids ane mabasa anokosha mushure mekuita basa uye nekuda kwekuvaka misi yese uye kupora.
BCAAs inogona kuwanikwa kuburikidza nokudya mapuroteni anonda uye anokurudzirwa. Chinyorwa chinobudiswa mu Journal of Sports Medicine uye Physical Fitness chinotaura "izvi zvinoratidzira kuti BCAA kuwedzera kunogona kuderedza kusvibiswa kwemisungo kunobatanidza nokutsungirira kurovedza muviri." Kuwedzera kumwe kutsvakurudza kwakaratidza zvakafanana zvakawanikwa nekuwedzera kwe "BCAA sechimwe chinhu chinobatsira kuwedzera musimba uye kudzivirira zvirwere zvemitambo yemitambo. "
4 - Vitamin D
Vitamin D inoshaya yakava dambudziko munyika yese uye ikozvino inopisa vanhu pamusoro pemakore akawanda uye kusanganisira vatambi. Zvigadzirwa zvemiti zvine vitamini D uye zvinowanikwawo nezuva rezuva. Zvakakosha kuisa chitubu che vitamini D zuva rega rega kuchengetedza hutano hwakanaka uye kufanana.
Chinyorwa chakabudiswa neMishonga uye Sayenzi muZvivhiri uye Maitiro Okudzidzisa chinotaura kuti "vitamini D inogona kuwedzera hutambo hwevashandi muVitamin D-varasikirwi vatambi" uye "inogonawo kuchengetedza mutambi wacho kubva kune dzakawanda zvakanyanya uye zvirwere zvisingaperi."
Maererano neshoko rakabudiswa muScandinavian Journal of Medicine & Science in Sports "pasinei nouchapupu hushoma huripo panguva iyoyo, vatambi uye vadzidzisi mukutanga kwezana remakore rechi20 vaidavira kuti mazai eVB aibatsira kumitambo."
"Kuunganidza humwe uchapupu hunosimbisa kuvapo kwebasa rinoshanda re vitamin D mumasumbu emakumbo uye zvinogona kunge zvakakosha kune zvose zviri kuitika uye maitiro ekukuvadza kwevechidiki, kunze kwevatambi vane utano."
5 - Caffeine
Caffeine inowanzova imwe yezvigadzirwa zvepamusoro zvemafuta zvinopisa zvinowedzera, kushaya kurasikirwa kwezvinhu, nekugadzirisa zvigadzirwa. Mukombe mukuru wekhofi yakasvibirira inogona kupa metabolism kukurudzira pamwe kupa bhonasi antioxidants.
Zvimwe hazvisi nani asi kana zvasvika kune caffeine uye ramba uchichenjerera usati washandisa chigadzirwa ichi. MuInternational Society of Sports Nutrition position stand: caffeine nekushanda "Zviri pachena kuti caffeine inonyatsokonzerwa nemitambo asi inofanirwa nemamiriro ezvinhu omutambi pamwe nekuwedzerwa, nguva, uye maitiro ekuvhidzira." Uye zvakare kuratidzwa mune 2014 Harvard Health Publication, "kwete chete caffeine uropi hunokurudzira ... asi hunodzivirirawo mapepa ekugamuchira kukura kwesimba uye zvingaita kuti uwedzere kufungisisa kwepfungwa nekudzikisa kupera kwepfungwa kwehutano."
6 - Creatine
Zvisikwa ndeimwe yezvinonyanya kutsvakurudzwa uye zvakanyanya kushandiswa zvinowedzera kuwedzera musimba kuvaka uye simba. Inotarisirwa kupa simba kumasero mukati memuviri nekuchengetedza maitiro emagetsi muhutano.
Zvisikwa zvinowanzoitika mumuviri asiwo zvinowanikwa muzvokudya zvakaita nyama, mukaka uye mazai. I International Journal of Sports Nutrition uye Exercise Metabolism yakashuma creatine "yakakura yekushandura muhutano hwakaoma huri shure kwenguva pfupi yekuwedzera supplementation" uyewo kusika "haisi kubudirira mukuvandudza kushanda nekushambira."
Imwe nyanzvi yakabudiswa mu Molecular and Cellular Biochemistry yakati, "kunyange zvazvo zvisizvo zvese zvidzidzo zvichitaura zvigumisiro zvakakosha, kukanganisa kwehupupuri hwezvesayenzi kunoratidza kuti chisikwa chekuwedzera chinoratidzika sechinhu chinoshanda chakanaka chekudya kwemazuva ano kune mabasa akasiyana-siyana ekurovedza muviri mune vanoverengeka vemitambo uye zvechiremba vanhu. "
Iko kunotora: ita tsvakurudzo yako pane iyi!
Sources:
Nhau yeScience Science uye Mishonga, Mafuta eDHA-fuma anovandudza kushandiswa kwakaoma nguva munguva yevakadzi vechidiki vatambi vematambo s, José F. Guzmán et al., 10/11
Nyaya yeInternational Society of Sports Nutrition, mazuva 21 emammalian omega-3 fatty acid supplementation inovandudza zvikamu zveeuromuscular function nekushanda mumatambo evarume zvichienzaniswa nemafuta e-placebo, Evan JH Lewis et al., 6/18/15
Zvinyorwa zveMitambo Mishonga uye Kuzvidzivirira Kwepanyama, Migumisiro ye branched-chain chain amino acid supplementation pane serum creatine kinase uye lactate dehydrogenase mushure mekuita kwenguva refu, Koombes JS et al., 9/2000
Zvinyorwa zveMitambo Mishonga uye Kubwinya kweMweya, Rakaiswa-chain chain amino acid supplementation harisi kusimudzira mitambo asi rinokanganisa musimba kugadzirisa uye maitiro ezvirwere zvemuviri, Negro M et al., 9/2008
Scandinavian Journal of Medicine & Science muMutambo, Vitamin D uye Human Skeletal Muscle, B Hamilton, 4/10