Zowonjezera Zowonjezera Zowonjezera Kukula Kwako

1 - Dziwani Zokhudza Zowonjezera

Mndandanda uliwonse wa mapiritsi asanu ndi awiri osiyana nawo amasiyana chifukwa cha malonda, malingaliro, mafashoni ndi machitidwe otentha kwambiri. Iyi ndi makampani opanga ndalama ndipo manja ali kunja ndipo ndi okonzeka kutenga ndalama zanu. Mowona mtima, sitimasowa zakudya zowonjezera mafuta, kumanga minofu ndi kupititsa patsogolo ntchito.

Ndipotu, tikhoza kupeza zakudya zambiri zofunika kuchokera ku chakudya choyenera kuti tipange thupi lomwe timafuna. Musanayambe kuŵerenga, zochepa zowonjezera zowonjezera zasonyeza malonjezo ndi kulimbitsa thupi lathu. Kufufuza kwa mfundo zowonjezereka nthawi zonse kumapitirira.

Zakudya zimakhalabe zosagwiritsidwa ntchito mosalekeza ndipo ngati wogula ayenera kuyandikira ndi wogula. Musanapereke ndalama zowonjezera ndalama zowonjezereka, zimalimbikitsidwa kuti mufufuze zinthuzo, kambiranani ndi dokotala wanu ndikudziyendetsa bwino.

Pangani chisankho chodziwikiratu musanagule mulu wa mavitamini oganiza kuti mukupanga chozizwitsa. Tsopano kuti mukuwerenga ndi maganizo omasuka, zowonjezera zotsatirazi zimathandizidwa ndi umboni wa sayansi ndipo nthawi zambiri amafunsidwa za kukonzanso thupi.

2 - Mafuta a Nsomba

Nsomba zamafuta zili ndi docosahexaenoic acid (DHA), ndi eicosapentaenoic acid (EPA) yomwe ndi mitundu yonse ya Omega-3 fatty acids . Mafuta a Omega 3 adagwirizana kale ndi kuchepa kwa matenda a mtima ndipo tsopano akuphunzira mofanana ndi Journal of the International Society of Sports Nutrition akuwona kusintha kwa mpweya kwa othamanga opirira ndi nsomba mafuta supplementation.

Kafukufuku wina amene anachitidwa pa osewera mpira wa atsikana omwe amawachitira masewera achikazi komanso omwe anauzidwa ndi The Journal of Sports Science and Medicine, adanena kuti, "kafukufukuyu akusonyeza kuti supplementation ndi DHA inapanga mwayi wopindulitsa kwa atsikana ena omwe ali othawa komanso kuti DHA ikhoza kukhala yopindulitsa pa masewera omwe amasankha zochita ndipo nthawi yogwira ntchito ndizofunikira. "

3 - BCAAs (Nthambi ya Nthambi ya Amino Acids)

Mtsinje wa Nthambi Amino Acids (BCAAs) uli ndi leucine, isoleucine, ndi valine yomwe ili ndi ntchito yofunika kwambiri mu mapuloteni ndi kapangidwe ka shuga m'maselo athu. Izi amino zidulo zimakhala ndi ntchito yofunikira pamasewera olimbitsa thupi komanso kwakumanga minofu ndi kuchiza.

BCAAs ikhoza kupezeka mwa kudya mapuloteni owonda ndipo imalimbikitsidwa. Buku lina la Journal of Sports Medicine ndi Physical Fitness linati "izi zikusonyeza kuti BCAA supplementation ingachepetse kuwonongeka kwa minofu yokhudzana ndi kupirira." Kafukufuku wina adawonetsanso zotsatira zofanana ndi kuwonjezera "BCAA monga chithandizo chothandizira kuti thupi liziyenda bwino komanso malamulo a chitetezo cha mthupi. "

4 - Vitamini D

Kulephera kwa Vitamini D kwakhala vuto padziko lonse lapansi ndipo tsopano likukhudza anthu oposa zaka zambiri kuphatikizapo othamanga. Zakudya za mkaka zili ndi vitamini D ndipo zimadwalanso ndi dzuwa. Ndikofunikira kuti mukhale ndi gwero la vitamini D tsiku ndi tsiku kuti mukhale ndi thanzi labwino komanso labwino.

Buku lina lofalitsidwa ndi Medicine and Science ku Sports and Exercise limati "vitamini D ingapangitse kuti maseŵera othamanga a vitamini D akhale otetezeka" komanso "angateteze wothamanga kuchokera ku zochitika zambiri zamatenda komanso zosalekeza."

Malingana ndi nkhani yofalitsidwa mu Scandinavia Journal of Medicine & Science in Sports "ngakhale kuti panalibe umboni wochepa umene unalipo panthawiyo, othamanga ndi ophunzitsa kumayambiriro kwa zaka za m'ma 1900 ankakhulupirira kuti UVB imathandiza kwambiri masewera olimbitsa thupi."

"Kusonkhanitsa umboni kumatsimikizira kukhalapo kwa ntchito yogwira ntchito ya vitamini D mu mitsempha ya zigoba zomwe zingakhudzidwe kwambiri pazochitika ndi mbiri yovulaza ya achinyamata, othamanga ena ocheperako."

5 - Caffeine

Caffeine imakhala imodzi mwazomwe zimapangidwira mafuta owonjezera zowonjezereka, zopangira kulemera kwa thupi, ndi opititsa patsogolo ntchito. Chikho chachikulu cha khofi yakuda chingathe kupulumutsa mphamvu ya metabolism kuphatikizapo kupereka bonasi antioxidants.

Zina sizili bwino ngakhale pankhani ya caffeine ndikukhala osamala musanagwiritse ntchito mankhwalawa. Msonkhano Wadziko Lonse Wamasewero Mkhalidwe wa Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi 2014 Harvard Health Publication, "osati caffeine yokha yomwe imagwiritsa ntchito ubongo ... koma imachepetsanso mphamvu zowonjezera mphamvu zomwe zingakupangitseni kugwiritsira ntchito mphamvu zamaganizo komanso kuchepetsa kugunda kwa mtima."

6 - Zamoyo

Creatine ndi imodzi mwa zofufuzidwa kwambiri komanso zomwe zimagwiritsidwa ntchito kwambiri popititsa patsogolo minofu ndi mphamvu. Ndili ndi udindo wopereka mphamvu ku maselo m'kati mwa thupi ndikusunga ntchito zathu zam'manja.

Creatine imachitika mwachibadwa m'thupi komanso imapezeka mu zakudya monga nyama, mkaka ndi mazira. Magazini ya International Journal of Sports Nutrition ndi Exercise Metabolism inalengeza kuti creatine "yaikulu kwambiri ya kusintha kwa thupi lopanda mphamvu pambuyo poonjezera kanthawi kochepa" komanso kuti "sichikuwoneka bwino kuti lipite patsogolo komanso kusambira."

Buku lina lofalitsidwa mu maselo ndi maselo a sayansi ya zamoyo linati, "ngakhale kuti sikuti maphunziro onse amapereka zotsatira zofunikira, kusokonezeka kwa umboni wa sayansi kumasonyeza kuti kulenga zakudya zowonjezera kumapangitsa kuti zikhale zofunikira kwambiri zothandizira pazinthu zosiyanasiyana zochita masewera olimbitsa thupi m'masewera osiyanasiyana anthu. "

Kutengera: Chitani kafukufuku wanu pa ichi!

_Zotsatira:

_{Journal of Sports Sayansi ndi Mankhwala, mafuta a DHA olemera amachititsa kuti nthawi yowonongeka yowonongeka ikwaniritsidwe mwa osewera mpira wotchuka wamkazi, José F. Guzmán et al., 10/11}

_{Journal of International Society of Sports Zakudya Zakudya, masiku 21 a ma omega-3 fatty acid supplementation amamera amalimbitsa mbali zogwirira ntchito ndi maseŵera pamathamanga amnyamata poyerekeza ndi malo a mafuta a azitona, Evan JH Lewis et al., 6/18/15}

_{Journal of Masewera Mankhwala ndi Kugonana, Zotsatira za nthambi zamakina amino acid supplementation pa serum creatine kinase ndi lactate dehydrogenase pambuyo pochita masewera olimbitsa thupi, Coombes JS et al., 9/2000}

_{Journal of Masewera Mankhwala ndi Kugonana, Kuphatikizika kwa amino acid supplementation sikumapangitsa mpikisano wa masewera koma kumakhudza kupweteka kwa minofu ndi chitetezo cha mthupi, Negro M et al., 9/2008}

_{Scandinavian Journal of Medicine & Science mu Masewera, Vitamini D ndi Manyowa a Anthu, B Hamilton, 4/10}