4 akanakisa ekuwedzera kune avo vanoda kumhanya

Zvemukati

• Main supplements anoratidzwa ekumhanya
• 1. Multivitamin uye yakawanda
• 2. BCAA's - Yakabatanidzwa cheni amino acids
• 3. Creatine
• 4. Whey protein

Chikafu chinonyanya kukodzera kumhanyisa chinosanganisira mavitamini ekuwedzera kuti ape simba rinodiwa usati wadzidziswa uye mapuroteni ekuwedzera kuita kuti muviri uwanezve uye kudzivirira kuneta zvakanyanya, zvichikubvumidza kuti udzidzise kazhinji uye kwenguva yakareba, semuenzaniso.

Nekudaro, zvekuwedzera zvekudya zvinokurudzirwa kugadzirisa masosi esimba uye kukurudzira mhasuru kupora uye kukura, kusimudzira mhedzisiro yekudzidzira, kunyanya mukugadzirira kwemarathoni.

Chero chero rudzi rwechikafu chinowedzerwa chinofanira kutungamirwa neyehutano mukubatana nemudzidzisi wemuviri, kuve nechokwadi chemibairo yakanaka uye kudzivirira mhedzisiro, senge matambudziko eitsvo, semuenzaniso.

Main supplements anoratidzwa ekumhanya

Zvikafu zvekudya zvinonyanya kukodzera kumhanya zvinosanganisira:

1. Multivitamin uye yakawanda

Multivitamin uye multimineral zvinowedzerwa inzira dzakakosha dzekuchengetedza zvakakwana zuva rega rega mavitamini nemaminerari mumuviri, kudzivirira kuneta uye kubvumira kuita zvirinani panguva yekudzidzira.

Nekudaro, mhando iyi yekuwedzera haina kudikanwa kana uchidya zvakasiyana uye zvakaenzana kudya, uye mune izvi zviitiko, inogona kushandiswa chete kuona kuti hapana zvikanganiso muhuwandu hwechikafu chechikafu.

2. BCAA's - Yakabatanidzwa cheni amino acids

BCAA mhando yemhando yekudya inowedzera ine matatu anokosha amino acids anozivikanwa se leucine, isoleucine uye valine, ayo anobatsira mukudzosa uye kuvaka kwemhasuru yemhasuru.

Nekudaro, BCAA inofanirwa kushandiswa isati yatanga uye mushure mekudzidziswa kudzivirira kukuvara kwemhasuru uye kudzoreredza masimba uye enzyme mazinga akashandiswa panguva yekudzidzira. Iyo yakakurudzirwa zuva nezuva dhizaini inofanira kusiyana pakati pe3 ne5 gramu.

3. Creatine

Zvisikwa chinhu chakakosha chikafu chinowedzerwa kune vatambi nekuti icho chinowedzera mhasuru matura e creatine phosphate, yakakosha sosi sosi yekuvimbisa simba rakawanda panguva yekushanda kwakanyanya, senge pamberi pemarathon.

Nekudaro, zvisikwa hazvifanirwe kushandiswa kwenguva yakareba, nekuti zvinowanzo shandiswa kwemavhiki matatu chete zvobva zvamira kudzivirira matambudziko eitsvo.

4. Whey protein

Whey protein ekuwedzera anogona kuwedzerwa kumhando dzakasiyana dzechikafu, senge majusi, masobho kana kuzunza, semuenzaniso, kuwedzera huwandu hwehutano hweprotein inodiwa kusimudzira kukura kwemhasuru nekusimudzira.

Kazhinji, whey protein inofanirwa kunwiwa uchangobva mukudzidziswa, sezvo iri nguva iyo muviri unoda mapuroteni mazhinji kusimudzira kupora kwemhasuru.

Tsvaga kuti ndeapi akanakisa ekuwedzera evarume nevakadzi pa: Zvokuwedzera kuti uwane mhasuru.

Asi kana iwe uchitsvaga chimwe chinhu chechisikigo kuti uve nechokwadi chekuti unoramba uchimhanya, tarisa iyo yekubheka neyekudya zvinovaka muviri Tatiana Zanin muvhidhiyo inotevera: