Zvokudya zvakapfuma

Zvemukati

• Chinyorwa chezvikafu zvakapfuma muValina
• Chikafu chakapfuma muvaline, leucine uye isoleucine
• BCAA vhitamini
• Zvinobatsira zvinongedzo:

Chikafu chakapfuma muvaline chinonyanya kuita mazai, mukaka uye zvigadzirwa zvemukaka.

Valine inoshanda kubatsira mukuvaka mhasuru uye toni, mukuwedzera, inogona kushandiswa kugadzirisa kupora mushure mekumwe kuvhiyiwa, sezvo ichivandudza mhando yekuvandudzwa kwemashuga. Nekudaro, kuwedzera pamwe nevhavha, inofanirwa kuperekedzwa neyehutano.

Valine inowanzo kuve mune zvinowedzera kuwedzera mhasuru, senge BCAA, iyo inogona kutorwa usati kana mushure mekudzidziswa, ingangoita 5-10 g pazuva, zvinoenderana nehuremu hwazvino uye mhando yekudzidziswa.

Chinyorwa chezvikafu zvakapfuma muValina

Chikafu chikuru chakapfuma muvaline inyama, hove, mukaka, yogati, chizi uye zai, semuenzaniso, izvo zviri chikafu chine mapuroteni. Uye zvakare, zvimwe zvekudya zvakapfuma muvhavha zvinogona kuva:

• Soy, bhinzi, pizi, chibage;
• Nzungu dzemakwenzi, nzungu dzeBrazil, maarumondi, nzungu, nzungu, walnuts;
• Kocoa, rye, bhari;
• Shiraplant, beet, gariki, tsvuku hanyanisi.

Izvo zvinodikanwa kuti udye chikafu chakafuma muvhinini, sezvo muviri wemunhu usingakwanise kuburitsa iyi amino acid.

Chikafu chakapfuma muvaline, leucine uye isoleucine

Chikafu chakapfuma muvaline chinowanzove nemamwe akakosha amino acids uye nekudaro chikafu chakanakisa chevatambi vari kutsvaga mhasuru hypertrophy.

Zvimwe zvekudya zvine hupfumi, leucine uye isoleucine zvine:

• Zai, hove, nyama, mukaka uye zvigadzirwa;
• Bhinzi, pizi;
• Nzungu, nzungu dzeBrazil, maarumondi, nzungu, nzungu.

Iko kudyiwa kweamino acids kunofanirwa kuitwa zuva nezuva, nekuti hapana matura eamino acids mumuviri. Nekudaro, yekuwedzera inofanirwa kutungamirirwa neyakadzidziswa nyanzvi, kuti isakanganisa hutano.

Iyo yakakurudzirwa zuva nezuva dhizaini yevhavha ingangoita 1.5 gramu pazuva kune 70 kg munhu, semuenzaniso.

BCAA vhitamini

Iyi bhanana ine almond vhitamini inoyevedza inoitwa yekuwedzera inowedzera muvine, leucine uye isoleucine, inotorwa mushure mekudzidziswa uye kugadzirisa kupora uye mhasuru hypertrophy.

Zvisungo:

• 2 mabhanana
• Hafu yekapu yemarmond yakasvuurwa
• 1 dhisipuni chipunu cheuchi
• Sinamoni

Kugadzirira modhi:

Rova zvese mu blender uye wedzera sinamoni shoma kumagumo, kuravira.

Zvinobatsira zvinongedzo:

• Chikafu chine leucine
• Zvokudya zvine Isoleucine