Zeziphi ezona ziFakelo zeZakhiwo zezihlunu ezilungileyo?

Xa uxhaswa ngumthambo kunye nesondlo, izongezo zingasetyenziselwa ukwakha izihlunu. Ezona zongezo zokwakha izihlunu zibandakanya iiprotheyini kunye ne-creatine.

Ezona zongezo zokwakha izihlunu

I-Creatine

• I-Creatineyimolekyuli eveliswa ngokwemvelo emzimbeni. Inika amandla kwizihlunu kunye nezinye izihlunu.
• Iphakathi kwezona zongezo zokwakha izihlunu. Ukuyithatha njengesongezelelo sokutya kunokunyusa umxholo we-muscle creatine nge-40% ngaphezu kwamanqanaba aqhelekileyo.
• Oku kuchaphazela iiseli ze-muscle kunye nokusebenza komthambo kunye nokwandisa ukuzuza kwemisipha.
• I-Creatine ikwanyusa umthamo wamanzi kwiiseli zemisipha. Oku kubangela ukuba iiseli zezihlunu zidumbe kancinci kwaye zivelise imiqondiso yokukhula kwezihlunu.
• Esi songezelelo sonyusa amanqanaba amahomoni abandakanyekayo ekuphuhliseni imisipha, njenge-IGF-1.
• Olunye uphando lubonisa ukuba i-creatine inokunciphisa ukuphuka kweeprotheni kwizihlunu.
• Ngokuqhelekileyo, abaphandi abaninzi baye bafunda i-creatine supplementation kunye nokuzivocavoca kwaye bagqiba ukuba kunokunceda ukwandisa ubunzima bemisipha.

protein

• Iprotheyini ibalasele njengesona songezo sokwakha izihlunu. 
• Ukufumana iprotheyini eyaneleyo kubalulekile ekwakheni izihlunu. Ngokukodwa, ukuze ufumane isihlunu kufuneka utye iprotheyini eninzi kunexabiso elichithwa ngumzimba.
• Nangona kunokwenzeka ukuba ufumane zonke iiprotheyini ozifunayo kukutya okuneprotheyini eninzi, awukwazi ukuhlala ukwazi ukwenza njalo.
• Ukuba ucinga ukuba awutyi iprotheni eyaneleyo, inokuba luluvo olulungileyo ukuthatha isongezelelo seprotheyini.
• Zininzi izongezo zeprotheyini ezahlukeneyo ezikhoyo. Kodwa ezinye zezona zidumileyo zi-whey, i-casin, kunye neprotheni ye-soy. Ezinye izongezo zeprotheyini zezo zodwa kumaqanda, inyama yenkomo, inkukhu okanye eminye imithombo.
• Uphando lubonisa ukuba ukuthatha iprotheyini eyongezelelweyo ngezongezo kukhokelela kwinzuzo enkulu yemisipha kubantu abenza umthambo xa kuthelekiswa nokuthatha iicarbohydrates ezongezelelweyo.
• Abantu abasebenzayo abazama ukwakha izihlunu kufuneka bathathe i-1,2-2,0 grams yeprotheni ngekhilogram. 

Beta-alanine 

• Beta-alanineYi-amino acid eya kwandisa ukusebenza komthambo ngokunciphisa ukudinwa. Inceda ukwandisa ubunzima bemisipha.
• I-Beta-alanine ixhasa ukwakhiwa kwezihlunu xa idityaniswe neprogram yokuzilolonga.

branched chain amino acids

• Isetyana le-amino acids (BCAA)Iqulethe ezintathu ezahlukeneyo amino acid: leucine, isoleucine kunye valine.
• Ifumaneka kwimithombo emininzi yeprotheyini, ngakumbi iiprotheyini eziphuma kwizilwanyana ezifana nenyama, inkukhu, amaqanda, ubisi kunye nentlanzi.
• I-BCAAs ibalulekile ekwakheni izihlunu. Yenza malunga ne-14% yee-amino acids kwizihlunu.
• Phantse wonke umntu usebenzisa i-BCAAs ekudleni yonke imihla. Ii-BCAAs nazo zinokuthathwa njengezongezelelo.
• Olunye uphando oluncinci lubonise ukuba i-BCAA inokunyusa ukuzuza kwemisipha okanye ukunciphisa ukulahleka kwemisipha.
• Ukuba awutyi iiprotheyini ezikumgangatho ophezulu ngokwaneleyo ekutyeni, izongezo ze-BCAA zinokuba luncedo.

I-Beta-hydroxy beta-methylbutyrate (HMB)

• I-Beta-hydroxy beta-methylbutyrate (HMB) yimolekyuli eveliswa xa umzimba usebenza i-amino acid leucine.
• I-HMB inoxanduva lwezinye iziphumo eziluncedo kwiprotheyini yokutya kunye ne-leucine. Kubaluleke kakhulu ekuqhekekeni kweeprotheni zemisipha.
• Nangona i-HMB iveliswa ngokwemvelo ngumzimba, ukuyithatha njengesongezelelo inika amanqanaba aphezulu kwaye inenzuzo kwiimisipha.

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