Ndezvipi zvinovaka muviri zvekukwira bhasikoro?

Isu tiri kushamisika, kuwedzera kune yemuviri uye yehunyanzvi kudzidziswa kuvandudza gomo bhasikoro, chii chimwe chinogona kuwedzera nyore kugona kwekuita.

Zvokudya zvinovaka muviri uye zvekudya zvinowedzera chikamu chakakosha cheiyo equation.

Kuti tizive zvakawanda pamusoro pezvekudya kunovaka muviri, takaita tsvakiridzo shoma kuti tione kuti ndeipi tsika yekukwira bhasikoro inogona kuita kubva kune akawanda mazano pamusoro penyaya.

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Zvadaro tinotaura nezve nutraceuticals. Nutraceuticals chikafu chipi nechipi chine simba rinobatsira pamuviri. Iwe unogona zvakare kushandisa izwi rekuti "zvinodhaka". Nutraceuticals inowanikwa muzvikafu zvese, zvisinei nemhedzisiro yazvo, asi inogona zvakare kudyiwa sezvekudya zvekuwedzera, hupfu, mahwendefa, kana zvinwiwa.

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Gomo bhasikoro chikafu, macro uye micronutrients

Nekutasva kure-kure kana kukwira kwegomo bhasikoro, unoda kuziva mishonga inopa simba uye inokubvumira kukurumidza kupora.

Ngatipatsanurei musoro wenyaya muzvikamu zviviri zvikuru:

• macronutrients: mapuroteni, makabhohaidhiretsi uye mafuta
• trace elements: mavitamini, zvicherwa, trace elements uye antioxidants

Kudya kwemitambo kunoenderana, kunovaka muviri kunoshanda kune vanochovha makomo kusvika papi?

Tsika yekuchovha bhasikoro mugomo inoda simba pamusoro pezvimwe zvese, pasina kufuratira kusimba kwemhasuru kana kubuda kwesimba pakarepo. Pasi pemamiriro ezvinhu aya, kudya kwakapfuma mumacarbohydrates kunoramba kuri iyo yekutanga tsika yekudya kune vanochovha makomo. Kudya makabhohaidhiretsi muchimiro chepaste kana isotonic zvinwiwa zvinopa simba.

Asi tichifunga kuti mabhasikoro emakomo anonyanya kutorwa sevatambi vekutsungirira, kudya kweprotein kunofanirwa kuregeredzwa here?

Uye pano chikafu ndicho kiyi yaunoda kuti ugone kutamba. Mapuroteni ndiwo akasikwa physiological kuvaka zvidhinha zvemhasuru uye anopa simba. Sayenzi inotaura kuti vatambi vekutsungirira vanowana mhedzisiro yakanaka ne20% mapuroteni. Nhamba iyi inoshanda here kune vanochovha makomo, kungave kuchovha bhasikoro, kukwira makomo, kana kuti mijaho?

Zvichibva pamusimboti uyu, ramba uchifunga kuti mamicronutrients anoitawo basa rakakosha mukuita kwemitambo, simba, uye kupora. Pasina mavhitaminzi nemaminerari, kubatwa kwemakhahydrates, mafuta uye mapuroteni, pamwe nekupora mushure mekurovedza muviri, hazvibviri.

Zvisinei, hazvina kuoma kutsoropodza kudya kwedu uye zvisingakwanisi zvayo.

Saka, tingati here mabhasikoro emakomo anozobatsirwa nekutora zvinovaka muviri, uye kana zvirizvo, sei uye nezvipi zvinovaka muviri?

Ndezvipi zvinovaka muviri zvekusarudza zvekukwira bhasikoro?

Sarudzo ine ruzivo yezvekudya zvinovaka muviri inobatsira kutsigira kuita kwemitambo, kungave kutsungirira kana kusimba kwemhasuru.

Tine izvi mupfungwa, isu tichaedza kutevedzera chaiyo yemitambo chikafu chinonaka, tichitarisa zvakanyanya kune basa re magnesium, multivitamins, omega-3s, vhitamini D, ginseng uye protein poda. Sezvingatarisirwa, uyu ndiwo mubvunzo wezvinonyanya kuenderana maererano nemetabolism uye kuita kwemitambo.

Izvi ndezvechokwadi kunyanya kune magnesium.

Magnesium sechicherwa chakakosha pakuita kwemuviri

Magnesium iminerari yakakosha kune yakajairika kushanda kwesero metabolism uye simba. Izvo zvakakoshawo kune hurongwa hwemagetsi uye naizvozvo kune neuromuscular work.

Sezvakangoita calcium ions uye acetylcholine kukonzera tsandanyama contraction, magnesium inobvumira tsandanyama fiber kuzorora.

Basa uye mabhenefiti e magnesium kune vatyairi vemakomo

Kana zvasvika kune simba, magnesium ine akati wandei akanaka maficha ekuita kwemuviri, kutsungirira, uye kusimba kwemhasuru. Magnesium, inova yakakosha mineral mutsinga system, inobatsirawo mukuburitswa nekuchengetedza simba panguva yekurovedza muviri. Padanho remaserura, magnesium inosunga kuATP, cellular energy molecule. Nokudaro, inoderedza njodzi yekurasikirwa kwesimba uye inobatsira kuchengetedza simba remhasuru.

Magnesium yakasikwa inotsigira kushanda kwakajairwa kwetsinga system uye nekudaro mhinduro yemhasuru yekurovedza muviri. Pamusoro pezvo, inosuma zvimwe zvinhu zvisinganyanyi kuzivikanwa nevatyairi vemitambo nemabhasikoro emakomo. Zvechokwadi, iyi mineral inobvumira mazinga akakwirira e testosterone yakazara muvarume.

Magnesium inodzora antioxidant mabasa pamwero wegonads, iyo inoburitsa iyi hormone. Ipapo iyo nhanho yemahara uye inoshanda testosterone inonyanya kufarirwa. Ichi ndichowo chikonzero chekufunga nezvekukosha kwehomoni iyi kune simba uye kuchengetedza kwemasisita, iyo inokosha kumuviri wepasi paunenge uchifamba bhasikoro.

Ndezvipi zvokudya zvine magnesium?

Zvokudya zvakawanda zvine magnesium. Izvi zvinonyanya kuitika kune chokoreti, Brazil nzungu, gorosi germ, cashews, almonds, uye mbiriso. Zvisinei, kudya kwechikafu ichi kashoma kuzadzisa zvinodiwa nevakuru zvinovaka muviri.

Nekudaro, nepo calcium ichiita kunge yakakwira pamaplateti, magnesium yekuwedzera inogona kubatsira mukuvandudza mashandiro egomo bhasikoro.

Ini Ndinosarudza Sei Magnesium Yekuwedzera?

Hunhu hwakanaka magnesium supplements inonyanya kushoma. Dambudziko iri rinonyanya kuenderana nekufananidzwa kwayo. Magnesium inosungirirwa kumorekuru (fatty acid, oxide, chloride, amino acid, etc.) inoshanda semutakuri mumuviri. Zvichienderana nemorekuru iyi, kutorwa kwemaminerari kunogona kusiyana kubva kune njodzi kusvika kune yakanaka.

• Muchiitiko chekutanga, magnesium oxide inosunungurwa, iyo dzimwe nguva inotungamirira kukuputika kwematumbo kana manyoka.
• Kusiyana neizvi, bisglycinate (Mg + maviri glycines), malate kana glycerophosphate (fatty acid) inonyanya kuiswa.

Magnesium³

Tonus uye kushushikana

Multivitamins

Multivitamins ndeimwe yehutano hwakanyanya hutano hwekuwedzera kune vatambi. Zvekukwira bhasikoro kana kuchovha bhasikoro kazhinji, ichi chiwedzere chinopa huwandu hwakakosha hwema micronutrients (mavhitamini, mamineral, trace elements uye antioxidants) mune yakanamirwa fomu mune imwe kana maviri capsules.

Basa uye zvakanakira multivitamins

Multivitamins yakakosha micronutrient hwaro, kuunza pamwechete zvinhu zvakaoma kuwana muzuva rimwe, kunyangwe nekudya kwakawanda, mune chimwe chigadzirwa.

Kune mabhenefiti emabhasikoro emakomo, mavhitamini akawanda ane B mavhitaminzi, ayo anobatanidzwa mukuumbwa kwesimba remhasuru. Flavin (vhitamini B2), niacin (vitamini B3), pyridoxine (B6) kana vhitamini B12 yakakosha pakuburitsa simba rakakwana nekufamba kwenguva (kutsungirira uye simba). Maminerari akakosha akadai sechromium kana zinc aripowo. Iwo ekupedzisira anotamba akati wandei akafanana nemagnesium, kunyanya seye antioxidant, uye anobatsira mukubatanidzwa kwakanyanya kweiyo inoshanda testosterone.

Aya mabhenefiti anowedzerwa neiyo antioxidant mavhitaminzi aunoda panguva uye mushure mekuita maekisesaizi.

Mamwe emhando yepamusoro multivitamin zvakare ane chirimwa-yakatorwa antioxidants. Uku zvakare kwakakosha kuwedzera, kunyanya kupora kubva mukufamba kwenguva refu kana makwikwi anorema. Multivitamins ndeyechokwadi imwe yeakakosha hutano hwekuwedzera kubhasikoro, kusanganisira gomo bhasikoro ...

Nzira yekusarudza sei vitamini uye mineral supplement?

Sezvakaita nemagnesium, haisi iyo huwandu hwekudya hunokosha, asi kugona kwavo kunyura kana bioavailability. Ichi chiyero chinoshanda kune ese mamineral nemavhitamini uye trace elements. Mimwe miitiro, senge, semuenzaniso, kuzara kwezvakarongwa zvinovaka muviri (ese mavhitamini anofanira kunge aripo), kuvapo kweakakosha mamineral (magnesium, potasium, calcium, nezvimwewo), pamwe nemupiro wakakosha wevhitamini antioxidants. , zvicherwa. (zinc, selenium) uye kuenzana kwemicronutrients (calcium / magnesium ratio ...) inoita kuti multivitamin ive yakanaka multivitamin.

Multi

Antioxidant uye Immunity

Chii chinonzi omega-3?

Haasi ese mafuta ekudya anogadzirwa akaenzana.

Iwe unogona kunge uchiziva nezve akakosha fatty acids Omega 3, Omega 6 uye 9. The notation 3, 6, kana 9 inoreva mamolecular maitiro emafuta acids. Kubva pakuona kwehutano, aya mamwe mafuta anofanirwa kupihwa mune imwe chiyero, neOmega-3s isinganyanye kuwanda pane Omega-6s.

Basa uye mabhenefiti e omega-3

Omega-3 ALA, DHA (docosahexaenoic acid) uye EPA (eicosapentaenoic acid) ane fatty acids akakosha pakuumbwa kwetsinga. Ivo vanoramba vachikosha pakuchengetedza neuroni uye sisitimu yetsinga muhupenyu hwese.

Zvinokanganisawo hutano hwemwoyo.

Ndezvipi zvekudya zvine Omega-3s?

Nzvimbo dzakanakisisa dzeOmega-3s mafuta emiriwo (canola mafuta, flaxseed oil, walnut oil, etc.) uye hove dzine mafuta (sardines, salmon, tuna, mackerel, etc.). Zvimwe zvekudya, zvakadai senyama, mukaka, chizi, kana mazai, kashoma kuti abatsire mukudya kunovaka muviri, asiwo kakawanda. Ehe, Omega-3 fatty acids haiuye yega, inoperekedzwa neOmega-6 uye 9 (monounsaturated fatty acids).

Zvisinei, kubva pakuona kwehutano, Omega-3s inofanira kutorwa nenzira yakajairika, iyo isingawanzoitiki.

Ngatitii nguva zhinji kusaenzana mukudya kwedu kunowedzera dambudziko. Kugara kunwa Omega-3 kunokurudzirwa nekuda kwezvikonzero zvataurwa pamusoro apa (blood pressure, high cholesterol, etc.). Tichifunga nezve anowanzo kuderera omega-3 yemukati mukudya, zvinokurudzirwa kuti mutyairi webhasikoro awedzere chimwe chikafu muchimiro chekudya kunovaka muviri.

Vanosangana nezvinodiwa kuchengetedza kushanda kwemuviri uye hutano munguva pfupi uye kwenguva refu, izvo zviviri zviri pedyo zvikuru.

Ini Ndinosarudza Sei Omega-3 Yekuwedzera?

Kana zvasvika pakuongorora hutano hwekudya kweOmega 3. Kutanga, huwandu hwehuwandu hweOmega 3 fatty acids hunofanira kutaurwa zvakajeka, kana huri hwega kana maererano nemamwe maOmega acids. Izvo zvinodiwawo kuratidza mwero weDHA neEPA, sezvo aya ari mamorekuru anodiwa kune yedu metabolism. Kudya kwemazuva ese kweaya maviri emafuta acids kunofanirwa kuve 250 mg EPA neDHA. Nekudaro, huwandu hwepamusoro hunogona kukurudzirwa kune vatambi, zvichienderana nekusimba kwekukwira kana kukwikwidza. Izvo zvakare zvinodikanwa kuratidza kusavapo kwesimbi inorema mune iyo omega-3s yemugungwa yakabva.

Omega 3

Moyo uye uropi

Vitamin D, chii ichocho?

Iwo ma clichés anotaura nezve vitamin D chete ane chekuita ne calcium binding anonyanya kurerutswa. Izvo zvine hukama zvakanyanya nekushanda kwakajairwa kwemajini mazhinji uye mabasa emuviri ane hukama zvakanyanya nehutano, simba, uye kuita kwemuviri. Kazhinji, mazinga evhitamini D akakwira muvatambi anoita mutsauko wakajeka musimba, kutsungirira, uye mushure mekurovedza muviri kupora.

Basa uye Mabhenefiti eVitamin D

Kushaya vhitamini D kwenguva refu kunogona kunyanya kunetsa kuburitsa simba remhasuru uye kuchengetedza simba remuviri. Chokwadi, zvichangobva kuwanikwa zvesainzi zvakabatanidza vhitamini D kune yakajairwa synthesis yeATP (yakakosha simba molecule), kugadziriswa kwayo nephosphocreatine, uye hormonal metabolism, kunyanya testosterone.

Pakuchovha bhasikoro mumakomo, sezvakangoita mumwe mutambo chero upi zvawo, izvi zvinotaridza kuita kwemumhanyi, kutsungirira, kana kuramba tsandanyama. Zvisinei, dambudziko rakakomba rinomuka richipiwa kuti kudya kwakakwana, kunyange kuchenjerera, kashoma kupa vhitamini D yakakwana. Zvechokwadi, kushayikwa kwevhitamini D kunowanikwa zvikuru uye kunova kuremara kwemuviri kune vatambi. Nhasi, vadzidzisi vezvekudya vanowanda vanotenda kuti vhitamini D yekuwedzera inobatsira kune vatambi, kungave kutsungirira kana kukwirira kwakanyanya mumakwikwi.

Isu tinowedzera kuti zvakajairwa zvinokurudzirwa zuva nezuva zve2000 IU / zuva hazvienderane neicho chakasimbiswa nesainzi.

Ini Ndinosarudza Sei Vitamin D Yekuwedzera?

Kune vhitamini D, sezvimwe zvekuwedzera, hutano hwekudya uye kunwisa hazvitorerwe sekurevesa.

Naizvozvo, iyi vhitamini inonyungudika mafuta inofanira kutorwa pamwe chete nemafuta kuti atore. Vazhinji vanogadzira havatombozvitaura ... Pamusoro pazvo, inofanira kunge iri vhitamini D3 (kana cholecalciferol) kuti itore zvakanyanya uye mhedzisiro yevhitamini iyi. Zvakare, izvi hazviwanzodudzwa mukutsanangurwa.

Vitamin D2 (ergocalciferol) yekuwedzera hainyanyi kunyudzwa nyore nekuda kwekuderera kwayo bioavailability.

Vitamin D

Mabhonzo uye kusadzivirirwa

Chii chinonzi ginseng?

Ginseng mudzi unokodzera sechirimwa cheadaptogenic nekuti mamwe mamorekuru anewo anosimudzira kuchinjika kwemuviri kusimba uye kushushikana kwemuviri kana kwepfungwa.

Sechikamu chekukwira bhasikoro, ginseng inobatsira pakuvandudza kutsungirira uye kupora kubva mujaho kana kukwikwidza. Nokufamba kwenguva, ayo adaptogenic zvimiro zvinobatsira kuchengetedza uye kunyange kuvandudza mashandiro.

Basa uye zvakanakira ginseng

Yakadzidziswa mu1940s, iyo adaptogenic zvimiro zveginseng zvinoita kuti zvikwanise kuchinjika kune kurovedza muviri, kunyanya kuchovha bhasikoro uye gomo bhasikoro. Kufanana nemaadaptogens mazhinji, ginseng ine mhedzisiro yepasirese uye yakanaka pamuviri nekuda kweiyo inoshanda zvinhu, ginsenosides uye mamwe echipiri metabolites. Inobatsira muviri kuti udzoke kune hutano mushure mekushanda kwakasimba uye kwenguva refu. Naizvozvo, zvinogona kubatsira zvakanyanya kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchikwira gomo bhasikoro kana kukwikwidza kwakanyanya.

Nekudaro, kunwisa chero ginseng zvirokwazvo hakuna kukwana kukohwa mabhenefiti ayo, kunyanya kana ayo anoshanda masanganiswa asina kuparadzaniswa uye akaomeswa. Naizvozvo, zviri nani kusarudza chikafu chekuwedzera chinozivikanwa nezvirimo zve ginsenosides uye zvimwe zvinoshanda zvinhu.

Nzira yekusarudza sei ginseng supplement?

Iyo yakanaka mhando yeginseng yekuwedzera inogona kucherechedzwa neyayo yakamisikidzwa inoshanda musanganiswa uye ginsenoside zvemukati. Chinhu chakaenzana kana chikuru kupfuura 5% chinofanira kuremekedzwa. Kune rumwe rutivi, kune akawanda marudzi e ginsenosides. Kusiyana kwavo kunonyanya kutarisisa mhando uye adaptogenic zvimiro zveginseng inopihwa kuti ishandiswe. Vamhanyi vanobva vada kuunza nharo dzakakwana uye dzakadzama panyaya iyi.

Ginseng

Simba uye kuisa pfungwa

Protein poda uye bhasikoro

Dairy, mhuka kana yemiriwo yeprotein poda inozivikanwa neyakaomeswa chikafu (25 kusvika 30 magiramu eprotein yakachena pakushumira). Ndiyo imwe yematatu makuru macronutrients, pamwe chete nemakhahydrates nemafuta. Kutaura zvazviri, vane basa rekugadzirisa uye rine simba.

Basa uye Mabhenefiti eProtein eMakomo Biker

Mapuroteni anobatsira kuchengetedza tsandanyama, inova chinhu chinotemesa mumitambo yemitambo, kusanganisira yevatyairi vemakomo panguva yemakwikwi kana kukwira marefu uye kunotyisa. Rangarira kuti kupera kwemuviri nemhasuru kunoperekedzwa nenguva isina kukwana yekupora ndicho chipingamupinyi chikuru chekuchengetedza nekuvandudza physiological tsandanyama uye / kana simba. Kazhinji kukwirisa gomo bhasikoro mujaho panguva yemakwikwi, kureba kureba kana nzvimbo ine hutsinye ndechimwe chezvikonzero zvinoita kuti puroteni yakanaka yehupfu inobatsira.

Iwo amino acids avanopa anobatsira kuchengetedza tsandanyama protein synthesis kune rumwe rutivi uye inopa simba kune rimwe.

Ipapo mapuroteni anoshandurwa kuita shuga, kuchengetedza matura emacarbohydrates uye glycogen mumhasuru dzedu.

Ungawanepi manyuko akanaka eprotein muzvokudya zvako?

Zvimwe zvekudya zvakaita senyama, hove, mukaka, pamwe nepizi, nyemba dzvuku, quinoa, kana soy zvitubu zvakanaka zveprotein. Chekutanga pane zvese, zvine huwandu hwakakosha hweamino acids. 9 yakakosha amino acids inobatanidzwa zvakananga mukuumbwa kwemapuroteni edu, simba uye mamwe maitiro emetabolism ane hukama nekuita kwemitambo.

Nzira yekusarudza Protein Powder?

A good protein powder ine ese 21 amino acids, zvese zvakakosha uye zvisingakoshi, mune yakaenzana chimiro (inonzi aminogram). Kuvapo kweBCAAs (Branched Chain Amino Acids), leucine, glutamine, methionine, lysine uye arginine inosarudza, pakati pezvimwe zvirongwa, kukosha kwekudya kweprotein powder. Inofanira kuravira zvakanaka (sechokoreti) uye inofadza kunwa.

Vegetable uye organic protein

Simba uye imwe nzira

Chikafu kana nutraceutical supplementation ine nzvimbo iyo vatyairi vemabhasikoro havasati vatora. Izvo zvinobatsira pakuchengetedza kana kuvandudza kuita kwemitambo, pamwe nekuwedzera simba, kupora kwakanaka uye kuchengetedza simba rekutsika, unofanirwa kutarisa kuti uwane chii chinokushandira iwe pakati peyekuwedzera kit.