Eyona Fitness izongezo

Khange ndihoye kakhulu ukutya, bendisiya ndibuye ndibuyele ejimini, ngamanye amaxesha bendiziqeqesha nzima, kodwa ngoku ndiyabona amandla okutya okufanelekileyo kwindlela umzimba okhangeleka ngayo kwaye ukhula ngayo. Ukutya kukuncinci Impilo engama-75%.

Ukutya kubaluleke kakhulu Kungenxa yoko le nto siza kuyenza icace into yokuba izongezo zinjalo, oko kuthetha ukuba ukusetyenziswa kwazo kuyongeza ekutyeni kwakho, ayithathi indawo yayo. Ungaze ucinge ngaloo ndlela.

Siyazi ukuba i-sIzongezo zomzimba ziyancedisana nokufumana ubunzima bemisipha, banzi ngakumbi kwaye yomelele. Ukuthatha izongezo kufuneka wenze okunzima kwaye uzilolonge rhoqo, ukukhanya okuqhelekileyo akunakuba yinxalenye ukuba into oyifunayo kukutya izongezo kunye nokwandisa umzimba wakho.

Kufuneka utye rhoqo iiyure ezili-3Ukufumana izihlunu kunye nokulahlekelwa ngamanqatha, awunyanzelekanga ukuba utye iikhabhohayidrethi ezintsonkothileyo iiyure ezine okanye ezintlanu ngaphambi kokuba ulale kwaye kufuneka kusoloko kukho iprotein ekutyeni kwakho, 70 gram ubuninzi.

Kwaye eli nqaku limalunga izongezo kodwa kubalulekile ukubiza into ekufuneka uyisebenzisile Iicarbohydrate, iiproteni, amanzi kunye namanqatha, kuba amafutha ayimfuneko ekwakheni izihlunu.

Emva kokukwazisa malunga nezongezelelo, ndincoma ukuba undwendwele eli nqaku Ungatya ntoni ukuphucula izihlunu?

Ejimini kuyakufuneka somelele kakhulu kwaye sizele ngamandla, Kungoko kuphela apho siya kuthi sithobele inkqubo yesiqhelo ebulela kuthi ukutya + izongezo siya kufezekisa injongo yethu.

Iiproteni zezona zinto zibalulekileyo ekufuneka ziqwalaselwe, indalo isinika iintlobo ngeentlobo zeeproteni. Ukuba sithatha iiprotein ezininzi eziza kusinceda sandise kwaye sandise izihlunu zethu.

Singathatha amaxesha amaninzi ngosuku, edumileyo Iiprotheni ziyangcangcazela.

• Amino acid amasebe Zizongezelelo ezinomdla ezinokuthathwa ngelixa sizilolonga kwaye ziya kunciphisa ukudinwa kwemisipha okubangelwa kukuzilolonga ejimini

• IGlutamine Iyafana neeamino acid kodwa iya kusibuyisela kwimeko yesiqhelo kunye nomsebenzi onzima wokuzilolonga kwezihlunu.

• Yila Kuhle kakhulu, ihlala ithatha isiqingatha seyure okanye imizuzu engama-45 ngaphambi koqeqesho kwaye isetyenziselwa ukwenza ngcono kakhulu ejimini kunye nokwandisa ubunzima bemisipha.