Iyo 6 Zvakanakisa Zvokuwedzera Kuti Uwane Musuru

Zvemukati

• 1. Creatine
• 2. Mapuroteni Supplements
• 3. Vanowana Kurema
• 4. Beta-Alanine
• 5. Bazi-Cheni Amino Acids
• 6. HMB
• Zvimwe zvekuwedzera
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kana iwe uchirovedza muviri nguva dzose, ungangoda kuve nechokwadi kuti uri kuwana zvakanyanyisa kubva pazviri.

Imwe bhenefiti yakakosha yekurovedza muviri kuwana mhasuru uye simba. Kuva nehutano hwakaringana hwetsandanyama kunokutendera kuti uite zvaunogona panguva yekurovedza muviri uye hupenyu hwezuva nezuva.

Zvinhu zvitatu zvakakosha zvinofanirwa kusangana nehupamhi hwemhasuru kuwana: kudya macalorie kupfuura aunotsva iwe, kushandisa mapuroteni mazhinji kupfuura iwe kuputsa uye chirongwa chekurovedza muviri chinonetsa kumhasuru dzako (,,).

Kunyangwe zvichikwanisika kusangana nemhando dzose idzi usingatore zvekuwedzera zvekudya, zvimwe zvinowedzera zvinogona kukubatsira kuzadzisa zvinangwa zvako.

Iwo matanhatu ekuwedzera akanyorwa pazasi anogona kukubatsira iwe kuti uwane mhasuru yakawanda neako chirongwa chekurovedza muviri.

1. Creatine

Zvisikwa imoorekoro inogadzirwa zvakasikwa mumuviri wako. Inopa simba kumhasuru dzako uye dzimwe nyama.

Nekudaro, kuitora sekuwedzera kwekudya kunogona kuwedzera mhasuru yekugadzira zvemukati kusvika pamakumi mana muzana kupfuura ayo akajairika mazinga (,,).

Izvi zvinokanganisa ako maseru maseru uye kurovedza muviri kuita, kukurudzira mhasuru kuwana. Muchokwadi, huwandu hwakawanda hwekutsvaga hunoratidza kuti creatine inovandudza simba remhasuru (,,).

Idzi inhau dzakanaka kana iwe uchiedza kuwana mhasuru. Simba rakakura rinokutendera kuti uite zvirinani panguva yekurovedza muviri, zvichitungamira mukukura kukuru kwemhasuru kupfuura nguva ().

Zvisikwa zvinogona zvakare kuwedzera zvirimo zvemvura mumaseru ako emhasuru. Izvi zvinogona kukonzera ako maseru maseru kuzvimba zvishoma uye nekugadzira zviratidzo zvekukura kwemhasuru ().

Uyezve, izvi zvinowedzera zvinogona kuwedzera huwandu hwehomoni dzinobatanidzwa mukukura kwemhasuru, senge IGF-1 ().

Zvakare, kumwe kutsvagurudza kunoratidza kuti musiki anogona kudzora kuparara kwemapuroteni mumhasuru dzako ().

Pakazara, vaongorori vazhinji vakadzidza creatine zvinowedzera uye kurovedza muviri, uye chinhu chimwe chiri pachena - creatine inogona kubatsira kuwedzera mhasuru (,).

Creatine yakave zvakare yakadzidzwa zvakanyanya uye ine yakasarudzika chengetedzo chimiro ().

Kana iwe uchitsvaga chinowedzerwa kuti chikubatsire iwe kuwana mhasuru, funga creatine kutanga.

Tenga zvigadzirwa zvekusika pamhepo.

Pfupiso:Creatine ingangodaro iri yega yakanakisa yekuwedzera mhasuru
fuma. Ongororo dzakawanda dzakasimbisa kuti inogona kubatsira kuwedzera mhasuru.

2. Mapuroteni Supplements

Kuwana mapuroteni akakosha kwakakosha pakuwana mhasuru.

Kunyanya, kuti uwane mhasuru, unofanirwa kutora mapuroteni akawanda kupfuura ayo muviri wako unodzikira kuburikidza nemaitiro echisikigo ().

Kunyange zvichikwanisika kuwana puroteni rese raunoda kubva muzvikafu zvine mapuroteni, vamwe vanhu vanonetseka kuzviita.

Kana izvi zvikaita kunge iwe, ungangoda kufunga nezve kutora protein yekuwedzera.

Kune akawanda akasiyana mapuroteni ekuwedzera anowanikwa, asi mamwe eanonyanya kuzivikanwa ndewe whey, casinini uye soy protein. Mamwe mapuroteni anowedzera ane protein yakasarudzika kubva mazai, nyama yemombe, huku kana zvimwe zvinobva ().

Kutsvagurudza kunoratidza kuti kuwedzera mapuroteni kuburikidza nema supplements kunokonzeresa zvishoma mhasuru kuwana mune vanhu vanoita maekisesaizi pane kuwedzera mamwe ma carbs (,,).

Zvisinei, mhedzisiro yacho ingangove yakakura kune vanhu vasiri kuwana mapuroteni akakwana mukudya kwavo kwakajairika.

Muchokwadi, kumwe kutsvagurudza kunoratidza kuti kunwa yakawandisa kwazvo mapuroteni ekuwedzera hakubatsire kuwedzera mhasuru kana iwe uchinge uchinge uchitevera wakakwira-protein chikafu (,,,).

Vanhu vazhinji vanonetseka kuti mangani mapuroteni ekudya zuva nezuva. Kana iwe uri munhu anoshingairira kuyedza kuwana mhasuru, 0.5-0.9 gramu eprotein paundi (1.2-2.0 gramu pa kg) yehuremu hwemuviri inogona kunge iri nani (,,).

Tenga mapuroteni anowedzera online.

Pfupiso: Kudya mapuroteni akakwana kwakakosha kwazvo
zvakakwana musuru kuwana. Nekudaro, kana iwe uri kuwana zvakakwana protein mukudya kwako,
kutora protein yekuwedzera haina basa.

3. Vanowana Kurema

Kurema kwevanorema zvinowedzera zvakagadzirirwa kuti zvive nyore kukubatsira iwe kuti uwane mamwe macalorie uye mapuroteni. Izvo zvinowanzo shandiswa nevanhu vanotambura kuti vawane mhasuru.

Vamwe vanhu vanoona zvakaoma kuwana mhasuru, kunyangwe kana vachidya yakawanda macalorie uye vachisimudza masimbi ().

Kunyangwe iwo macalorie zvirimo zvehuremu hwekuwedzera zvinowirirana zvichisiyana, hazvishamise kuti ivo vave neanopfuura chiuru macalorie pakushanda.

Vanhu vazhinji vanofunga kuti macalorie aya anobva mumapuroteni sezvo zvichikosha pakuvaka mhasuru. Nekudaro, mazhinji emakoriyori anouya chaizvo kubva kuma carbs.

Iko kune kazhinji 75-300 gramu e carbs uye 20-60 gramu eprotein pakushanda kweaya epamusoro-koriori zvinowedzera.

Nepo izvi zvigadzirwa zvichikubatsira iwe kushandisa akawanda macalorie, zvakakosha kuti uzive kuti hapana chinhu chemashiripiti nezvehuremu hwekuwedzera zvinowedzera.

Kumwe kutsvagurudza kwevanhu vakuru vasingashandi kwakaratidza kuti kuwedzera kwakanyanya macalorie kunogona kuwedzera kuonda semhasuru, chero bedzi iwe uchidya zvakakwana protein ().

Nekudaro, kutsvagisa muvakuru vane huremu hwakadzidziswa kwakaratidza kuti kudya chinorema chinowedzera chinowedzera kunogona kunge kusingakwanise kuwedzera yakaonda ().

Pakazara, vanowana huremu vanokurudzirwa chete kana iwe uchinetseka kudya chikafu chakaringana uye iwe uchiona zviri nyore kunwa chinorema chinowedzera kuzunza pane kudya chikafu chaicho.

Tenga zvekuwedzera uremu zvinowedzera online.

Pfupiso: Kurema kunowedzera zvinhu zvakakwirira-macalorie zvigadzirwa zvakagadzirirwa kubatsira
iwe unodya macalorie akawanda uye mapuroteni. Nekudaro, ivo vanokurudzirwa chete kana
unonetseka kuwana macalorie akakwana kubva kuchikafu.

4. Beta-Alanine

Beta-alanine ndeye amino asidhi iyo inoderedza kuneta uye inogona kuwedzera kurovedza muviri kuita (,).

Pamusoro pezvo, beta-alanine inogona kubatsira kuwedzera mhasuru kana uri kutevera chirongwa chekurovedza muviri.

Imwe ongororo yakaratidza kuti kutora magiramu mana e beta-alanine pazuva kwemavhiki masere kwakawedzera kuonda kwemuviri kupfuura nzvimbo ye placebo mumakwikwi evatambi nevatambi venhabvu ().

Imwe ongororo yakaratidza kuti kuwedzera beta-alanine yekuwedzera kune vhiki nhanhatu, chirongwa chepamusoro-chakasimba chenguva yekudzidzira chakawedzera huremu hwemuviri hwakareba ne1 pondo (0.45 kg) kupfuura placebo ().

Nepo kumwe kutsvagurudza nezve beta-alanine uye mhasuru kuwana kuchidikanwa, ichi chekuwedzera chinogona kubatsira kutsigira mhasuru kuwana kana ichibatanidzwa nechirongwa chekurovedza muviri.

Tenga zve beta-alanine zvinowedzera online.

Pfupiso: Beta-alanine iamino acid iyo inogona kuvandudza kurovedza muviri
kuita. Humwe humbowo hunoratidza kuti zvinogona zvakare kubatsira kuwedzera mhasuru mu
mhinduro yekurovedza muviri, asi rumwe ruzivo runodiwa.

5. Bazi-Cheni Amino Acids

Mapazi-cheni amino acids (BCAAs) ane matatu matatu amino acids: leucine, isoleucine uye valine.

Ivo vanowanikwa mune akawanda mapuroteni sosi, kunyanya iya yemhuka dzakatangira senyama, huku, mazai, mukaka uye hove.

MaCAAA akakosha zvakanyanya mukukura kwemhasuru uye anoita anosvika gumi nemana kubva muzana emamino acids mumasuru ako (,).

Anenge munhu wese anoshandisa maCAA kubva pane zvekudya zuva rega rega, asi zvakare inozivikanwa kwazvo kutora maCAAA sekuwedzera.

Chishoma chekutsvagisa chakaratidza kuti maCAAA anogona kuvandudza mhasuru kuwana kana kudzikisa kurasikirwa kwemhasuru, zvichienzaniswa ne placebo (, 37).

Zvisinei, kumwe kutsvagurudza kunoratidza kuti maCAAA anogona kutadza kuburitsa mhasuru yakakura mune avo vanoteedzera chirongwa chekurovedza muviri ().

Zvichida kuti BCAA zvinowedzera zvinogona kungokubatsira iwe kana usiri kudya zvakakwana zvakakwana zvemhando yepamusoro mapuroteni mukudya kwako.

Kunyangwe zvingave zvinobatsira kana chikafu chako chisina kukwana, rumwe ruzivo rwunodiwa maBCAAs asati akurudzirwa sekuenda-kuwedzera kwemhasuru kuwana.

Tenga BCAA zvinowedzera online.

Pfupiso: Mapazi-cheni amino acids akakosha kune mhasuru
kukura. Ivo vanowanikwa mune zvakawanda zvekudya, uye hazvina kujeka kana uchivatora se
kuwedzera kunobatsira kana iwe watotora mapuroteni akakwana.

6. HMB

Beta-hydroxy beta-methylbutyrate (HMB) mamorekuru anogadzirwa kana muviri wako uchigadzirisa amino acid leucine.

HMB inokonzeresa mamwe emabhenefiti anobatsira epuroteni uye leucine mukudya ().

Zvinogona kunyanya kukosha pakuderedza kuparara kwemasuru protein (40).

Nepo HMB inogadzirwa zvakasikwa nemuviri wako, kuitora sechiwedzera kunopa mazinga epamusoro uye kunogona kubatsira mhasuru dzako (40,).

Zvidzidzo zvakati wandei mune vakuru vasina kumbodzidziswa vakaratidza kutora magiramu matatu eHMB pazuva zvinogona kuvandudza zviwanikwa muhuremu hwemuviri kubva mukudzidziswa uremu (,,).

Nekudaro, kumwe kutsvagurudza kunoratidza kuti madosi akafanana eHMB anogona kunge asiri kushanda pakuwedzera mhasuru muvanhu vakuru vane huremu hwekudzidzira huremu (,,).

Izvi zvinogona kureva kuti HMB inoshanda zvakanyanya kune avo vari kutanga nekurovedza muviri kana kuwedzera kusimba kwekushanda kwavo.

Tenga zveHMB zvinowedzera online.

Pfupiso: HMB inogona kubatsira kuwedzera mhasuru mune avo vari
kutanga chirongwa chekuremerwa, asi zvinoita kunge chisinganyanyo shanda
avo vane ruzivo rwekudzidzira.

Zvimwe zvekuwedzera

Mamwe akati wandei ekuwedzera anoti anowedzera mhasuru. Izvi zvinosanganisira conjugated linoleic acid, testosterone boosters, glutamine uye carnitine.

Zvisinei, humbowo hwakasanganiswa.

• Yakagadziriswa linoleic acid
  (CLA): CLA inoreva boka re omega-6 mafuta
  acids inoshandisa zvinoverengeka mitezo pamuviri. Zvidzidzo paCLA zvekuwana mhasuru
  yakaburitsa zvakavhenganiswa, uye hazvisi pachena kana zvichibatsira (,,,).
• Testosterone zvinowedzera: Testosterone-kukurudzira zvinowedzera zvinosanganisira
  D-aspartic acid, tribulus terrestris, fenugreek, DHEA uye ashwagandha. Zviri
  pamwe makomponi aya anongobatsira avo vane testosterone yepasi (,,,,,).
• Glutamine uye carnitine: Izvi zvimwe
  isingashande pakuwedzera mhasuru mudiki kana wepakati-pazera anoshanda
  vanhu. Zvisinei, zvidzidzo zvakaratidza carnitine inogona kuva nezvimwe
  mabhenefiti emhasuru mashoma kune vakwegura (, 58,,).

Pfupiso: Mhando dzakawanda dzekuwedzera dzinoti dzinowedzera mhasuru,
asi pane humbowo hushoma hwekuti dzinoshanda kune hutano, hunoshanda
vanhu.

Icho Chinokosha

Zvekuwedzera hazvigone kukupa iwe yakawandisa mhasuru inowana kana kudya kwako uye zvirongwa zvekurovedza muviri zvichishaikwa.

Kuti uwane mhasuru, iwe unofanirwa kudya macalorie akakwana uye mapuroteni, pamwe nekurovedza muviri, zvine huremu. Pane imwe nguva kudya kwako uye maitiro ekurovedza muviri ari kutarisa, ungangoda kufunga nezvekuwedzera zvekudya.

Zvisikwa uye mapuroteni anowedzera anogona kunge ari sarudzo dzinoshanda kwazvo dzekuwana mhasuru, asi zvimwe zvinowedzera zvinogona kubatsira kune vamwe vanhu.