Chakudya cha masewera: kulenga

Amuna ambiri komanso amayi omwe amachita nawo masewera olimbitsa thupi amagwiritsira ntchito zowonjezera zakudya zowonjezera. Imodzi mwa zakudya zamasewero omwe amagwiritsidwa ntchito komanso omwe amagwiritsidwa ntchito nthawi zambiri ndi kulenga , ntchito yomwe timaganizira tsopano.

Creatine ntchito

Creatine imathandiza minofu kuti ikhale yamphamvu, kubwezeretsa mphamvu ya thupi lonse, koma chowonjezera ichi sichikugwiritsidwa ntchito ku zotchedwa doping, koma ndilololedwa ndi chilengedwe. Mu thupi, creatinine imapangidwa mu impso, chiwindi kapena pancreas. Zimatsimikiziridwa kuti popanda chinthu ichi munthu sangathe kukhala ndi moyo. Creatine ndi yofunika kwambiri kuti minofu ikhale yaikulu ya othamanga ambiri.

Zili zofanana ndi zinthu zofunika kwambiri monga thanzi, maphika, mavitamini ndi mafuta. Zamoyo zapangidwe m'kati mwa mchitidwe wa mitsempha yopweteka. Mu thupi la munthu liri pafupi magalamu 100 a Mlengi, omwe amagwiritsidwa ntchito tsiku ndi tsiku 2 g. Creatine mukumanga thupi ndi koyenera, chifukwa pakuphunzitsa thupi la munthu limagwira ntchito molimbikitsidwa.

Inde, pali zakudya zomwe zili ndi creatine, mwachitsanzo, nyama kapena nsomba. Koma ndizochepa kwambiri kuti ndizomveka kuzigwiritsira ntchito monga chowonjezera.

Udindo wa kulenga mu masewera

Cholengedwa cha masewera a masewera sichikhala ndi zotsatirapo, chifukwa chiri m'thupi la munthu poyamba, ndipo teknoloji yamakono imamasula izo kuchokera ku zonyansa. Ngati mukufuna kudziwa nthawi yoti mudye chilengedwe musanaphunzire, ndiye kuti njira yabwino ndi yoyenera komanso yotsatila. Kulimbikitsidwanso kumwa madzi ambiri ngati mwasankha kuzigwiritsa ntchito.

Komanso, chilengedwe chimalimbikitsidwa kwa othamanga kuti apitirize kupirira ndi kufulumira, makamaka paulendo wautali. Mlingo wa wothamanga aliyense ayenera kuyembekezedwa payekha ndi dokotala wa masewera kapena wophunzitsa wodziwa zambiri. Ndiponso, chilengedwe chimagwiritsidwa ntchito powerlifting. Palinso njira zingapo zogwiritsira ntchito zowonjezera chakudya mu masewera awa.

Ubwino wa Creatine

Tiyeni tiwone momwe thupi la munthu limakhudzidwira ndi masewera olimbitsa thupi:

1. Amalimbikitsa minofu yambiri ndi mphamvu za munthu yemwe amamwa mankhwalawa.
2. Zimagwira ntchito ngati pulogalamu ya lactic acid, yomwe imalimbikitsa maonekedwe a ululu m'thupi, panthawi yophunzitsidwa.
3. Zimathandiza kuti thupi likhale lopumula.
4. Ali ndi mphamvu yotupa yotupa thupi.

Zolinga zamagetsi zimatha kugula monga ufa, capsules kapena mapiritsi. Posankha wopanga zowonjezera, werengani zolemba ndi ndemanga za ogula.