Imidlalo esezingeni eliphezulu yileyo eyenza izidingo zomzimba kakhulu kumsubathi. Ezinye zezibonelo zayo ezimele kakhulu ibhola likanobhutshuzwayo, isibhakela, ubuciko bokulwa, ibasketball kanye nethenisi. Abazenzayo banazo izidingo zokudla okunomsoco eziphakeme kancane ngoba kuningi ukuguga komzimba okukhiqizwayo futhi, ngakho-ke, izakhi ezilahlekile.
Ngenxa yalesi sizathu, abaningi bakhetha hlanganisa ukudla okunempilo nezithako zokudla lokho kusiza ukugcina ufanelekile futhi ulungiselele kangcono umzimba ukuzilolonga kwezemidlalo. Ngezansi, sethula izithasiselo ezihamba phambili zezemidlalo ezisebenza kahle kakhulu.
Amavithamini amaningi
Nakuba ama-multivitamin engaphazamisi ukukhiqizwa kwamandla omzimba ekuhambeni, ukuzithatha kungasiza a ukukhiqiza amaprotheni athwala umoya-mpilo, gcina impilo yamathambo futhi ulungise izicubu zemisipha. Ngenxa yalesi sizathu, ukusetshenziswa kwayo kuboniswa kubasubathi abasezingeni eliphezulu. Kodwa-ke, kukhona okumele kufakwe ekudleni, ikakhulukazi uma kukhona ukushoda; sikhuluma ngamavithamini B6, B12, C no-D. Ngokunjalo, kunemikhiqizo ehlanganisa amaminerali, njenge-iron ne-iodine, nawo anomthelela ekusebenzeni kahle komzimba uma udlala ibhola lezinyawo, ithenisi noma eminye imidlalo.
I-Creatine
I-Creatine ingesinye sezithako ezingcono kakhulu zokudla okunomsoco ezingathathwa abasubathi abasezingeni eliphezulu ngenxa yalokho kuthinta ukukhiqizwa kwamandla. Phakathi kwemisebenzi yayo eyinhloko, singasho ukuthi iyi-antioxidant enamandla, ivimbela ukukhathala kwemisipha, ithuthukise ukuhlanganiswa kwamaprotheni futhi ikhulise amandla. Ngaphezu kwalokho, iphelele kuleyo midlalo lapho amandla omzimba edingeka khona imizuzwana embalwa kuphela, lapho inikeza umthamo owengeziwe wamandla. Ukusetshenziswa kwayo kuvumela ukuthuthukisa ukusebenza kwezemidlalo, ngokunembile, ngoba umzimba ungenza umzamo omkhulu.
i-beta-alanine
Esinye isithasiselo sokudla esihle sabasubathi abasezingeni eliphezulu yi-beta-alanine. Kulokhu, ukusetshenziswa kwayo kuboniswa kuleyo midlalo edinga a ukumelana okukhuluokufana nesibhakela, ithenisi nebasketball. Kuwukuthi, lapho umsubathi echitha isikhathi esiningi ezivocavoca, umzimba wakhe i-pH iqala ukwehla, okubangela ukungezwani komzimba. umuzwa wokukhathala. Le amino acid yemvelo isiza ukulwa nalo mphumela, kanye nokwandisa umthamo wemisipha ngesikhathi semidlalo.
I-caffeine
Nakuba i-caffeine ikhona ekufakweni okufana nekhofi netiye, kungenzeka futhi ukuyifaka ekudleni ngokusebenzisa isithasiselo sokudla. Ezemidlalo ezisezingeni eliphezulu, imiphumela yayo ibaluleke kakhulu, kusukela yona kusiza ukwandisa ukugxilisa ingqondo, nciphisa umbono wokuzikhandla futhi ukhuthaze ukusetshenziswa kwama-fatty acids ukukhiqiza amandla. Ngokufanayo, njengoba ivimbela ukubopha kwe-adenosine nesamukeli lapho i-molecule ye-caffeine ibopha khona, iyakwazi ukunciphisa umuzwa wokukhathala.
Ezemidlalo ezisezingeni eliphezulu yilezo ezidinga i umzamo omkhulu engxenyeni ephilayo. Ngakho-ke, labo abakwenzayo banezidingo eziphezulu zokudla okunomsoco futhi bangazuza ngokufaka ekudleni ngamavithamini amaningi, i-creatine, i-beta-alanine ne-caffeine.