Zowonjezera 4 zabwino kwambiri kwa iwo omwe akufuna kuthamanga

Zamkati

• Zowonjezera zazikulu zomwe zikuwonetsedwa poyendetsa
• 1. Multivitamin ndi multimineral
• 2. BCAA's - Nthambi zama amino acid
• 3. Pangani
• 4. Mapuloteni a Whey

Zakudya zabwino kwambiri zothamanga zimaphatikizapo zowonjezera mavitamini kuti mupereke mphamvu zofunikira musanaphunzitsidwe komanso zowonjezera mavitamini kuti athe kupezanso thanzi ndikupewa kutopa kwambiri, kukulolani kuti muphunzitse pafupipafupi komanso motalika, mwachitsanzo.

Chifukwa chake, zowonjezera zowonjezera chakudya zimalimbikitsidwa kukonza magwero amagetsi ndikulimbikitsa kupumula kwa minofu ndikukula, kupititsa patsogolo zotsatira zamaphunziro, makamaka pokonzekera marathons.

Mtundu uliwonse wazakudya uyenera kutsogozedwa ndi wazakudya mogwirizana ndi wophunzitsa zolimbitsa thupi, kuti awonetsetse zotsatira zabwino ndikupewa zovuta, monga mavuto a impso.

Zowonjezera zazikulu zomwe zikuwonetsedwa poyendetsa

Zakudya zabwino kwambiri zowonjezera kuthamanga ndi monga:

1. Multivitamin ndi multimineral

Ma multivitamin ndi ma multimineral supplements ndi njira zofunika kukhala ndi mavitamini ndi michere tsiku lililonse mthupi, kupewa kutopa ndikulola magwiridwe antchito bwino pophunzitsidwa.

Komabe, mtundu wina wowonjezerawu sofunikira pakudya zakudya zosiyanasiyana komanso zofunikira, ndipo munthawi imeneyi, zitha kugwiritsidwa ntchito kungowonetsetsa kuti palibe zolakwika pazakudya zonse.

2. BCAA's - Nthambi zama amino acid

Ma BCAA ndi mtundu wazakudya zowonjezera zomwe zimakhala ndi ma amino acid atatu odziwika bwino monga leucine, isoleucine ndi valine, omwe amathandizira pakuchira ndikupanga minofu ya minofu.

Chifukwa chake, BCAA iyenera kugwiritsidwa ntchito isanachitike komanso itatha maphunziro kuti ipewe kuwonongeka kwa minofu ndikubwezeretsa mphamvu ndi ma enzyme omwe adagwiritsidwa ntchito pophunzitsa. Mlingo woyenera tsiku lililonse umayenera kusiyanasiyana pakati pa 3 ndi 5 magalamu.

3. Pangani

Creatine ndi chakudya chofunikira kwambiri kwa othamanga chifukwa imachulukitsa nkhokwe za creatine phosphate, gwero lofunikira kwambiri lamphamvu lothandizira kuti mukhale ndi mphamvu zambiri mukamagwira ntchito mwamphamvu, monga marathon isanachitike.

Komabe, cholengedwa sichiyenera kugwiritsidwa ntchito kwa nthawi yayitali, chifukwa chimangogwiritsidwa ntchito kwa milungu itatu kenako kuyimitsidwa kuti athane ndi mavuto a impso.

4. Mapuloteni a Whey

Whey protein supplements amatha kuwonjezeranso ku mitundu yosiyanasiyana yazakudya, monga timadziti, msuzi kapena kugwedeza, mwachitsanzo, kuonjezera kuchuluka kwa zakudya zamapuloteni zofunika kulimbikitsa kukula kwa minofu ndi chitukuko.

Nthawi zambiri, ma protein a whey amayenera kumenyedwa atangophunzitsidwa, popeza ndi nthawi yoti thupi limafunikira mapuloteni ambiri kuti athandize kupezanso mphamvu ya minofu.

Pezani zomwe ndi zabwino kwambiri zowonjezera amuna ndi akazi pa: Zowonjezera kuti mukhale ndi minofu.

Koma ngati mukufuna china chake chachilengedwe kuti muwonetsetse kuti mupitilizabe kuthamanga, yang'anani zomwe wolemba Tatiana Zanin adapeza muvidiyo yotsatirayi: