Intsha eningi namuhla ithanda kakhulu ukuqina.Ukuzivocavoca okufanele akukwazi nje ukukhulula ukukhathala, ukukhulula ukucindezeleka, kodwa futhi uphumule imizimba yabantu, futhi ngokusebenzisa ukuqina kungenza imigqa yomzimba wabo iphelele kakhulu, ukuqina komzimba kungokomzimba, ngakho-ke kuyadingeka ukuba udle.Kuthuthukiswe ukudla okunomsoco.
Yiziphi imisoco oyidingayo ukuze uphile kahle?
1. Amanzi
Umzimba womuntu uzolahlekelwa u-1000-2000 ml wamanzi ngehora elilodwa lokuzivocavoca, ngakho-ke gcwalisa amanzi ngesikhathi.Isibonelo, phuza ingilazi enkulu yamanzi ngaphambi kokuzivocavoca, noma uphuze amanzi amancane ngesikhathi sokuzivocavoca.
2. Ivithamini C
I-Vitamin C ingakhishwa ngomjuluko, futhi uma umzimba usuntula, umonakalo omkhulu wamahhala obangelwa ukuvivinya umzimba uvame ukwenzeka.Ukwengeza uvithamini C ngesikhathi ngaphambi kokuzivocavoca kuzosiza ukukhipha ubuthi emzimbeni wakho futhi kuvikele izitho zakho ekulimaleni.
3. B amavithamini
Umndeni we-Vitamin B nawo uyingxenye encibilika emanzini.Uma isishoda, impendulo izohamba kancane, izinzwa zizokhathala kalula, futhi ukukhathala noma ukulimala okubangelwa ukuvivinya umzimba ngeke kube lula ukululama.Ukwengeza kuyadingeka.
4. Potassium/Sodium
Ukuzivocavoca okujulile kukwenza ujuluke, amaminerali amaningi azolahleka ngokujuluka, ikakhulukazi i-potassium ne-sodium, inani elikhulu le-sodium ligcinwa emzimbeni, futhi i-sodium ibuye igcwaliswe kalula ekudleni;okuqukethwe kwe-potassium emzimbeni kuncane kakhulu, vivinya umzimba Ngaphambi nangemuva, udinga ukunaka ukukhetha izithelo nemifino enezinga eliphezulu le-potassium/sodium okufanele uyidle.
5. Zinc
I-Zinc ingesinye isici esingalahleka ngenxa yokujuluka nomchamo.I-Zinc ibaluleke kakhulu empilweni, futhi umzimba udinga ukuqinisekisa ukuthi kunezinc eyanele.Ama-oyster, ama-rhizomes, njll. aqukethe i-zinc eyengeziwe, kanye nezithako ezibanzi nazo zingathathwa.
6. IManganese/Cr/V
Zontathu zilungele ukuhlanganiswa kwe-insulin nokulinganisa ushukela wegazi.Lokhu kudla okulandelayo kuqukethe: amagilebhisi, amakhowe, ikholifulawa, ama-apula, amakinati, njll. Azikho izithasiselo ezengeziwe ezidingekayo.
Ingqikithi ye-whey protein powder yi-glutamine, okuyi-amino acid evamile.Isetshenziswe ezibhedlela ukusiza ukubuyisela nokugcina imisipha yemisipha.Sekuvele kwaduma kubasubathi njengesengezo eminyakeni yamuva nje.
Amaseli emisipha anamandla amakhulu okumunca i-glutamine.Ungakwazi ukwandisa umthamo wokugcina emisipha ngokungeza amagremu angu-8 kuya kwangu-20 esiphuzweni.Lapho amangqamuzana emisipha emunca i-glutamine, amanzi ne-glycogen nakho kudonswa ndawonye.Ngakho-ke, ukunwetshwa kwemisipha kuzokhula ngokufanele, okuwumphumela wokwakha imisipha.
Ukusebenzisa i-glutamine, i-creatine noma ama-carbohydrates esimweni esibi somzimba kungandisa i-muscle cell lysis, okubenza babambe amanzi amaningi futhi ngaleyo ndlela bagcine izinga elihloniphekile ngaphansi kwezimo ezimbi.
I-Glutamine iphinde inciphise ukulimala kwemisipha ngokuba nomphumela wokuvuvukala esibindini nasemisipha, okusho ukuthi isikhathi esingcono kakhulu sokuthatha i-glutamine yilapho umzimba unenselele, njengalapho uhlinza, ukugula noma ukuhlukumezeka, kanye nokudla, ukuqeqeshwa ngokweqile nokuphazamiseka kokulala, i-14 amagremu ngosuku izinsuku ezimbili afaneleka kubantu abafuna ukukhuthaza ukukhula kwemisipha ngokuzivocavoca okuphezulu.
Isikhathi sokuthumela: Oct-21-2022