Ezemidlalo zondlo lwabaqalayo. Isilinganiselo semidlalo yokutya

Ukwandisa, abagijimi banomdla kumdla wezondlo kubaqalayo. Amagama afana nezemidlalo kunye nesondlo akunakwenzeka kodwa kubangela ukuba sibe nemizwa emihle, kodwa yintoni efihla emva kweli xesha? Nangona ukuba olu hlobo lokuvuselela luye lwaqatshelwa kwihlabathi lonke ixesha elide, abanye abantu basalayo, yinto ephikisana kakhulu nale nto. Kucacile ukuba ngamaxesha amaninzi iingxelo zivela kuphela kulabo bantu abangenalo ulwazi olwaneleyo kwaye ngokucacileyo baqala ukuvuma ukutya kwezondlo.

Ezemidlalo isondlo - yintoni na?

Kufanelekile ngokukhawuleza ukugxotha zonke iintlobo zeengcinga ngeengxelo kunye nokunika ingxelo ngethuba kanye nento yonke yokutya okunempilo ayinanto yokwenza i-doping, okanye nge-steroids, kuncinci nangayiphi na i-chemistry. Oku kubangelwe kuphela kwizinto eziphilayo zendalo okanye zemvelo.

Ukutya kwezondlo kwabaqalayo kudla ngokutya , okufunyenwe ngeteknoloji ephezulu, kusetyenziswa kuphela imveliso yemvelo yemvelaphi yemvelo.

Yintoni kwaye ngubani ofuna ukuthatha imidlalo yokutya

Ukuze kuqinisekiswe ukuba yeyiphi imfuneko yokutya kwezemidlalo kubaqalayo, kuyimfuneko ukuba kuqala ukubeka phambili, kuba indlela yokuphila eqhelekileyo iyahluke kakhulu kwimidlalo. Xa umntu sele anqume ukuwela lo mgca, ngoko akuyi kuba khona indlela yokubuya, ukususela ngoko iziphumo aziyi kufezwa. Ukuze ukwazi ukugqoka isigxina somdlali, kufuneka wenze umgudu omkhulu.

Ngokuqhelekileyo, utshintsho olubanzi lwehlabathi luya kuphazamisa ukutya, njengoko oku kuyintloko kwimpumelelo. Ngenxa yoko, okokuqala, iziphumo zixhomekeke ngokupheleleyo kwisondlo, kwaye yonke imboni yezemidlalo iyonke.

Izizathu zokusetyenziswa

Ukuphendula umbuzo malunga nento efunekayo kwimidlalo yokondla yabaqalayo, sinokukubona ngokukhawuleza ukuba injongo ephambili ukubonelela umdlali kunye nawo onke amaminerali afanelekileyo, iivithamini kunye nezondlo azifunayo ngenxa yokuqeqesha okunzulu. Kodwa abanye bangatsho ukuba zonke izixhobo eziyimfuneko ukuba umzimba ufumaneke ngokuthe ngqo kwindawo yokutya umntu asebenzisa ngayo imihla ngemihla, kodwa eqinisweni, umphumo ofanayo awunakwenzeka ukuba uphumelele ngenxa yezizathu ezimbalwa:

1. Umzimba awukwazi ukufumana ukutya okuninzi ukufumana okungenani ama-3000, okanye ama-6000 khalori ngosuku. Ngexesha elifanayo, ezinye iimveliso azikwazi ukufana ne-100%, kwaye ukutya kwezondlo kuthetha ukugxilwa kwezondlo ezithe zenziwe lula ngokubonelela zonke iivithamini eziyimfuneko, kodwa ungadluli umzimba.
2. Kukho uluhlu oluthile lweemveliso eziqulethe izinto eziyimfuneko kumdlali, kodwa ngenxa yokuba azifanelekanga kwifomu yebaleki, kufuneka uthenge ngokukhawuleza isethi yonke yesondlo sezemidlalo kubaqalayo. Umzekelo, i-whey protein kunye ne-creatine.
3. Ngenxa yokutya kwezemidlalo, unako ukunika iindleko zakho zemali ngokufanelekileyo, kuba ukutya kokutya kuthatha inkunkuma enkulu.
4. Bonke abavelisi abadala iimveliso ezinjalo, kuqala kokuzixhobisa ngeengxenye ezizodwa, ngenxa yokuba zonke izongezo zokutya zikhawuleza kakhulu.
5. Ezemidlalo ezondlo ziphantse zingabi namafutha, ngoko ke, iimveliso ezinjalo ziya kuba zifanelekileyo kubantu abaneengxaki ngokunyuka komzimba.

Ngaloo ndlela, izondlo zezemidlalo zabaqalayo ziyakwenza ngcono umveliso kunye nokusebenza. Kodwa akudingeki ukuba ube nethemba elikhulu kulo mveliso, kuba akuyiyo i-panacea. Ndiyabulela kule mveliso, unokukuncedisa kuphela ukutya kwakho, kodwa ngokuqinisekileyo ayiyikuyithatha indawo. Ngokusetyenziswa okufanelekileyo nangokuchanekileyo, kunokukunceda ekuphumeleleni iziphumo ezinkulu kwimidlalo.

Ezemidlalo zondlo lwabaqalayo

Kufuneka kuqatshelwe ukuba zonke imidlalo zamandla ezijoliswe ekuphuculeni isibalo kunye nesakhiwo sobunzima besakhiwo, sidinga ukutya okukhethekileyo kunye nophuhliso olucokisekileyo. Yingakho umzimba womzimba (abaqalayo kunye nabaqeqeshi) kubaluleke kakhulu kwimidlalo yokutya.

Iimithwalo ezinzulu kufuneka zihambisane nokuhlaziywa kunokwenzeka. Iidlothi ezibandakanya abagijimi, ziqinisekisa ukuba ukukhula okuqhelekileyo nokuphuhliswa kwemizimba, i-kilogram enye yesisindo somzimba kufuneka isetyenziswe kwisilinganiso esiphakathi kwe-2-4 g yeprotheni. Ngombulelo kwizibalo ezilula ze-arithmetic, nayiphi na umntu uya kuba nako ukubala i-protein yimihla ngemihla, eya kuhambelana nobukhulu bayo. Emva koko kuya kukwazi ukuqonda ukuba ubuninzi bokutya ngemini abukwenzeki ukuba lwamkele. Le meko ayinakulandelwa kuphela ngamaprotheni, kodwa kunye nezinye izinto eziyimfuneko.

Ngaloo ndlela, izondlo zezemidlalo zabaphathi bamandla kunye nabasebenzi bomzimba ziyimfuneko.

Isilinganiselo semidlalo yokutya

Enyanisweni, kuyimfuneko ukuqonda ukuba kukho ezininzi izithako ezahlukeneyo, ezinye zinokukunceda ngcono, ezinye zibi kakhulu, kodwa ngezinga elithile zinokufuneka zonke kumdlali. Ukwenza oku, udinga ukulinganiswa kwemidlalo yokutya, oku kuquka ezi zinto zilandelayo:

Iiprotheyini zihlala ziyinkimbinkimbi enkulu kunye neyona ndlela iyinkqubo efanelekileyo, eyimfuneko yokwakha ubunzima bemisipha, kwinqanaba leyonke umdlali ohlala kuyo, eqinisweni, indawo ephambili. Ezi zinto zongeziweyo ziye zachaphazeleka ngaphezu kweminyaka eyi-10 eyadlulayo kwaye zafumana ukuthandwa kwazo ngokukhawuleza ngenxa yendlela yokwenza izinto ngokukhawuleza. Inkokheli phakathi kwezi ziyobisi i-Iso Sensation Ultimate Nutrition, ekhethekileyo ngenxa yefomula yayo, equka i-colostrum, efika emzimbeni ngobisi lonina kwaye inceda ukukhula nokuqinisa umzimba.

- Indawo yesibini ngokuqinisekileyo ithathwe ngu-creatine. Ngokubhekiselele kule nkunkuma esebenzayo, luhlobo lombane wokuqhekeka kwemisipha, xa lufika emzimbeni, kunzima ukuba ngumzimba. Ngoko ke, ukuze uqeqesho olufanelekileyo, luyimfuneko kwakhona. Ngendlela, kutshanje kwiphando lophando kwacaca ukuba ukudala izongezelo kubonakele ngakumbi kunokuba kulindeleke. Kungenxa yoko kubandakanywa phantse zonke izongezo zezemidlalo. Phakathi kweemveliso eziphambili zezemidlalo nguMesomorph APS, owakwazi ukuqokelela bonke ubuchwepheshe obuhlukile.

- I-BCAAs (i-branched chain amino acids) iyadliwa ngokubanzi ngexesha lokuzilolonga nokuqeqesha, ngoko ifuna indawo. Kungenxa yoko-ke i-BCAA ihlala isithandwa kwaye iyimfuno ngenxa yemisebenzi engeyiyo. Ngendlela, banesabelo esiyintloko kwi-protein reaction in the muscles. Ngaloo ndlela, isiphumo siya kugqitywa. I-Optimum Nutrition inkampani ikhiphe i- BCAA 5000 Powder, ehlala isona sithandwa kakhulu ngenxa yokungabikho kwe-soy, ukutyunjwa kwangoko. Ingathengwa kwakhona kwiifomsile, ezifanelekileyo.

- I-microelements kunye namavithamini nazo ziyimfuneko kakhulu, kuba nawuphi na umdlali oqonda ukuba umsebenzi ongenakuphazamiseka womzimba unokunikwa kuphela ngenkxaso yezinto ezifunekayo nezixhamlayo. Yonke inkokheli efanayo I-Optimum Nutrition ivelisa ubunzima obuhlukeneyo be-multimineral kunye ne- multivitamin ebizwa ngokuba yi-Opti-men, ebonisa iziphumo ezilungileyo kakhulu ngenxa yokuxinwa okuphezulu.

- Ukushisa kwamafutha kuyimfuneko kumdlali ngexesha lokumiswa kwamascle kunye nokulwa nama-fat cells. Imveliso enamandla kunalo mgca kuthiwa yi-Lipo 6 Black Nutrex, esebenzisa ubuchwepheshe bezesigaba ezininzi kwaye ayinayo kuphela impembelelo emide kodwa ngokukhawuleza.

- Izongezo zokutya, eziye zahlula ngobuninzi bokugaya ukutya - ziyi-geyners. Unokwanda kwepesenti ze-carbohydrate, iiprotheni kunye nezinye izinto ezibalulekileyo. I-Mass Effect Revolution SAN INTSHOLONGWANE inkokheli engenakuphikiswa, eyadalwa kubadlali bezakhono, ngenxa yohlobo lwayo olukhethekileyo kulula ukuhlakulela ubunzima bayo.

- I-Testosterone boosters yinkalo yee-additives ezisebenzayo, umsebenzi oyintloko wokuvelisa i-testosterone. Izinto ezinjalo azikhuthazwa ngabantu abangaphantsi kweminyaka engama-22 ubudala, ngenxa yempembelelo ye-anabolic. Ngokuphathelele ishukumisi esinamandla, ukhetho ngokuqinisekileyo lwe-HyperTEST Axis Labs, lulawula u-estrogen kwaye lukhulisa i-anabolism ye-muscle.

Ukuthandwa komkhiqizo kubangelwa kobuchule kunye nokusebenza kakuhle. Ngomzuzu kukho inani elikhulu leziyobisi ezahlukahlukeneyo umqhubi ngamnye ozikhethela ngokwakhe. Ukusebenza kwezondlo kwezondlo kuya kugqitywa ngokusekelwe kumyinge, i-systematics kunye nokudibene kunye nezinye iziyobisi kunye nemveliso. Musa ukulibala malunga nomgangatho okwenziwa ngumenzi, nokuba kuyinondlo yezemidlalo ngamalungu okanye nayiphi na injongo.

Ziyingozi kwimidlalo yokutya: inyaniso okanye inkolelo

Kubonakala ngathi iingxabano azisoze zaphela. Inobungozi engabangela ukutya kwezondlo kumalungu angenziwa kuphela xa isicelo salo singalunganga kwaye singabikho kolawulo, kwaye kuzo zonke ezinye iziganeko nje yinkcazo yabantu abangenakho amava, kungabi nolwazi Ukwamukelwa kwezi mveliso.

Yonke into iyaziwa ngokuthelekiswa, kwaye indlela eya phezulu kwinkazimulo izele iimpazamo. Ukufezekisa iziphumo ezithile zobugcisa kunokwenzeka kuphela ngokufunda ngokugcwele umzimba wakho nokukhethwa kwenkqubo yokumkela. Kufanelekile ukukhumbula ukuba umgangatho wesondlo sezemidlalo, oveliswa kwiinkampani eziqeshwe kunye nabaqeqeshiweyo, uyasebenza kwaye unceda ukufezekisa umphumo oyifunayo.

Icandelo lezemidlalo lamanje lilawula imithetho emitsha kwifom eqinile, ngoko ke abadlali bezemidlalo ababandakanyekayo kwi-powerlifting kunye nokwakha umzimba, banyanzelekile ukuba bawalandele.

Dietetics yomdlali

Ngokwemvelo, i-dietetics yezemidlalo igxininisa ngokutya kweembaleki, kuba kuphela ugqirha uya kuba nako ukuchaza zonke iinguqu malunga nendlela yokuthatha izondlo zondlo kungekhona ukulimaza impilo yakho. Oku kwenziwa ngokwemviwo, kwaye xa kuyimfuneko, ukuhlolwa kwegazi kunye neemvhamo eziqhelekileyo. Nangona into yokuba ukutya kwezondlo ngumkhiqizo nje kuphela kubadlali bezakhono, xa kuphuhliswa ubunzima bomzimba wakho, kufuneka uhlale uqhagamshelana nolwazi olufanelekileyo uncedo. Emva koko, nayiphi imithwalo ibonisa ukutya okukhethekileyo, okungeyikukunceda kuphela ukufezekisa iziphumo, kodwa inokulimaza impilo yakho, ngoko kufuneka ufumane ukutya okunomdla kakhulu. Eyona nto ingcono ukukhetha, kufuneka ixelele ngqo umondli.

Kutheni ufuna le mveliso kwisondlo sezemidlalo?

Ukudala - kwandisa ukukhula kwamandla.

Ama-amino acids - aphule iphrotheni. Kubaluleke kakhulu ukuba umgijimi ufumane ubunzima obupheleleyo be-amino acids.

Iimali zongeza izongezelelo zokutya ezikhuthaza ukukhula komba owomileyo. Iinqununu eziphambili ziiprotheni kunye ne-carbohydrate.

Iiprotheni - uncedo lokutshisa amafutha amaninzi nokunyusa umzimba. Icandelo eliphambili yiprotheni - izinto ezizakhekileyo zokwakha zomzimba.

Ukushisa kwamafutha - njengoko kucacile kwigama ngokwawo, kunceda ukutshabalalisa izicubu ezinamafutha kunye nokukhawuleza imetabolism.

Amandla - agcina izinga eliphezulu lamandla ngenxa ye-fructose kunye ne-sucrose yoqeqesho.

I-Multipack yindlela eyinkimbinkimbi yeziyobisi, equlethe ezininzi zokuncedisa ezemidlalo.

Kufuneka kuqatshelwe ukuba nayiphi na lezi zinto ziyimfuneko ebalulekileyo kwimidlalo yokutya edibeneyo.

Iimeko eziphambili zezemidlalo zondlo

Ngaphambi kokuba uthathe imidlalo yokutya, kufuneka uqonde imigaqo emininzi:

• Ukutya kufuneka kube ngabanye kwaye yenziwe ngumgqwesa okanye ugqirha.
• Sebenzisa kuphela ezo mveliso ezifaka isandla ekuphuculeni ngokomzimba.
• Ukuthotyelwa kokutya.
• Uqeqesho rhoqo.
• Ukuthotyelwa kwezemidlalo kwondlo kunye nekhwalithi yabo engaphethekiyo.

Ukuze umntu omtsha angakwazi ukufumana iziphumo kwixesha elizayo, ezifanelekile kwezobuchwephesha, kubalulekile ukuba ukhethe ngqo loo mveliso ifanelekileyo kwiingqungquthela. Iimpahla kufuneka zibe neelungelo lobunikazi kwaye zinconywe ngabachwepheshe kunye nabaqeqeshi abaqeqeshiweyo.

Umzimba oqinileyo nomhle uya kufakazela ukuba unamandla-unqwenela kwaye unamandla emoyeni. Ndiyabulela uqeqesho lwemihla ngemihla, unokubeka isiseko esiqinileyo kungekuphela nje komsebenzi wakho wezemidlalo, kodwa kunye nempilo enempilo, apho izondlo zentlalo ziza kuba yinto ephathekayo kwesi siseko.

Oko ukhetha ukuqala

Kubalulekile ukukhumbula ukuba kuphela kunye nokuphumla, ukuqeqeshwa nokutya okupheleleyo kunokuthatha kunye nokuzonwabisa kwezondlo. Iingcebiso kubaqalayo beengcali ezahlukeneyo zilandelayo. Kufuneka ukuba uqale ukufumana iprotheni elungileyo kunye ne-mineral-vitamin complex. Kule meko, ukuqala koqeqesho kuya kuba ngenxa yokuqokelela ngokukhawuleza kwemizimba yesisundu, kwaye akukho mfuneko yokubhekisela kwii-additives ezizodwa. Kodwa ngokukhawuleza xa inkqubo iqala ukucotha, kuyafaneleka ukuba uqale ukusebenzisa izakhiwo ezizodwa. Kumele kukhunjulwe ukuba ukutya kwezemidlalo kwabaQalayo kufuneka babe nokubunjwa kwabo ubuncinci bazo zonke iintlobo zezaziso.

Ngoko, kumdlali oqaqambileyo, kubalulekile ukubambelela ngokungqongqo kwishedyuli yoqeqesho kuwo wonke unyaka, ngokubambisana nesondlo esingokwemvelo (ngokulinganisela). Kule meko, imidlalo yokondla ifanele isetyenziswe ngokuthe ngcembe, iqala ngeivithamini, ezixhasa kuphela umzimba, emva koko ziqhubela phambili kwiiprotein complexes.

Ngokumalunga nabasetyhini (ngokwe-Evgenia Isidorova - umqeqeshi womntu, MS), ukondla kwezemidlalo kumantombazana amancinci kufuneka abe ne-guarana kunye ne-L-carotene. Bonke bakwazi ukunika amandla amaninzi kwaye batshise amafutha ngokukhawuleza. Ezi ziyinxalenye eziphambili ezifanele ukusebenzisana nazo zonke ezinye izongezelelo.