Uma sisanda kungena ejimini noma sifuna ukungena emhlabeni we-supplementation, singase singazi ukuthi yiziphi izithasiselo zangaphambi kokujima. Iqiniso liwukuthi baye bathandwa kakhulu futhi abasekeli babo bathi bangakwazi ukuthuthukisa isimo somzimba futhi banikeze amandla ngaphambi kokuqeqeshwa.
Nokho, ochwepheshe abaningi bathi ziyingozi futhi azidingeki nhlobo. Ngakho-ke ngaphambi kokuthenga eyodwa, kulula ukwazi imiphumela emzimbeni nakho konke okuhlobene nalesi sithasiselo sezemidlalo.
Zisebenza kanjani izithasiselo zangaphambi kokujima?
Izithasiselo zangaphambi kokujima zingamafomula okudla anezithako eziningi aklanyelwe ukukhulisa amandla nokusebenza komdlalo. Ngokuvamile ziyimpushana exutshwa namanzi futhi iphuzwe ngaphambi kokuzivocavoca.
Nakuba kunamafomula amaningi, kukhona ukuvumelana okuncane mayelana nezithako. ngokuvamile zifakiwe ama-amino acid, amavithamini B, i-caffeine, i-creatine nama-sweeteners yokwenziwa, kodwa amanani angahluka kakhulu ngomkhiqizo.
Kodwa izithasiselo azisetshenziswa kuphela ukunikeza amandla ngaphambi kokuqeqeshwa. Uma sijwayele ukuqeqesha ngo-XNUMX ntambama nsuku zonke, ukudla kwasemini kungase kusebenze njengokudla kwangaphambi kokujima. Uma siziqeqesha ngehora lesihlanu ntambama, singase sidinge ukudla okuncane ukuze sinikeze amandla adingekayo ukuze siziqeqeshe ngomfutho omkhulu.
Ngezinye izikhathi ukudla noma ukudla okulula akudingekile. Abantu abaningi bathatha okungenani uhlobo oluthile lwesithasiselo sangaphambi kokujima. Lokhu kungaba isiphuzo esithile sangaphambi kokujima noma impushana, noma kungaba nje ukunyakaziswa kweprotein. Ziningi izici ezingaba nomthelela kulokho okudingekayo.
Izithako zangaphambi kokuzivocavoca zivame ukuba ezishukumisayo noma ezingakhuthazi. Ezinye ziqukethe izithako ezifana ne-caffeine ezizovusa futhi ziqede ukukhathala. Abangakhuthazwa bazama ukufeza into efanayo, kodwa ngaphandle kwezithako ezivuselela isimiso sezinzwa (ezingathinta ukulala).
izithako eziyinhloko
Lezi zithako ziyaziwa ukuthi zinezithako ezingathuthukisa ukusebenza kwezemidlalo. Ucwaningo ngokusebenza ngempumelelo kwezithako zangaphambi kokujima lulinganiselwe kakhulu. Kodwa-ke, ezinye izifundo ziphakamisa ukuthi ezinye izingxenye zingazuza ukusebenza kwezemidlalo.
i-nitric oxide precursors
I-nitric oxide iyinhlanganisela ekhiqizwa umzimba ngokwemvelo ukuze ikhulule imithambo yegazi futhi ithuthukise ukugeleza kwegazi. Ezinye zezinhlanganisela ezivamile umzimba ozisebenzisayo ukukhiqiza i-nitric oxide zifakiwe ezithasiselweni zangaphambi kokujima. Lezi zihlanganisa L-arginine, L-citrulline kanye nemithombo ye-nitrate yokudla, njengejusi ye-beetroot.
Olunye ucwaningo lubonisa ukuthi ukwengezwa ngalezi zinhlanganisela kwandisa ukuthuthwa komoya-mpilo kanye nezakhamzimba emisipha, okungase kube ngcono ukusebenza kwezemidlalo. Kodwa-ke, njengoba ucwaningo oluningi olutholakalayo lwe-nitric oxide lugxile emadodeni, akucaci ukuthi le miphumela iyasebenza kwabesifazane nakubantu abadala.
I-caffeine
I-caffeine ivamise ukusetshenziswa ezithasiselweni zangaphambi kokujima ukuze kwandiswe amandla nokugxila. Ingenye yezivuseleli ezidume kakhulu, njengoba ingathuthukisa ukuphaphama kwengqondo, inkumbulo, ukusebenza kokuzivocavoca, kanye nokushiswa kwamafutha.
Eqinisweni, indlela enempilo kakhulu yokuyisebenzisa (ngaphakathi kwamanani anconyiwe nsuku zonke) isekhofini. Kukhona izinsini zamandla neziphuzo zamandla ngale ngxenye, nakuba umthamo we-caffeine udlula umthamo ophephe kakhulu.
I-Creatine
I-Creatine iyinhlanganisela yamakhemikhali ekhiqizwa ngokwemvelo emzimbeni. Igcinwa ngokuyinhloko emisipha yamathambo, lapho idlala indima ekukhiqizeni amandla namandla emisipha. Ngokuvamile kufakwa kumafomula wangaphambi kokujima, kodwa futhi kuthengiswa njengesithasiselo esizimele sodwa. Idume kakhulu ngabaphakamisa izinsimbi, abakhi bomzimba, nabanye abasubathi bamandla.
Isayensi iphakamisa ukuthi ukwesekwa kwe-creatine kungase kwandise ukunikezwa komzimba okugciniwe kwalesi sakhi, kusize ukuthuthukisa isikhathi sokutakula, isisindo semisipha, amandla, nokusebenza kokuzivocavoca. Isengezo esifundwe kakhulu, ngakho-ke sinconywa kubantu abaningi.
Izingozi zokuthatha ngaphambi kokujima
Nakuba izithasiselo zangaphambi kokujima ngokuvamile ziphephile, azinayo imiphumela eyingozi ngokuphelele. Uma sihlela ukuwengeza esimisweni sokuzivocavoca umzimba, kutuswa ukuthi siqale sihlaziye izithiyo ezingase zibe khona.
Ama-sweeteners okwenziwa notshwala obushukela
Izithako zokudla zangaphambi kokujima zivame ukuqukatha ama-sweeteners okwenziwa noma utshwala obushukela. Nakuba ethuthukisa ukunambitheka ngaphandle kokwengeza ama-calories, amanye ama-sweeteners angabangela ukucasuka kwamathumbu kwabanye abantu.
Ikakhulukazi, ukuphuza kakhulu utshwala obushukela kungabangela izimpawu ezingakhululekile ezifana negesi, ukuqunjelwa kanye nesifo sohudo, konke okungaphazamisa ukusebenza kwakho. Abanye abantu babika ukusabela okufanayo kokugaya ukudla lapho bedla ama-sweeteners okwenziwa afana ne-sucralose.
Singakhetha ukugwema izithasiselo zangaphambi kokujima eziqukethe amanani amakhulu alawa maswidi. Uma kungenjalo, zama isamba esincane kuqala ukuze ubone ukuthi sikubekezelela kanjani.
I-caffeine eyeqile
Isici esiyinhloko sokuthuthukisa amandla sezithako eziningi zangaphambi kokujima i-caffeine. Ukuphuza kakhulu lesi sikhuthazi kungabangela imiphumela emibi, njengokwenyuka komfutho wegazi, ukuphazamiseka kokulala nokukhathazeka.
Amafomula amaningi wangaphambi kokujima aqukethe i-caffeine eningi ongayithola enkomishini yekhofi engu-1-2. Inkinga ukuthi uma sithola le nhlanganisela kweminye imithombo usuku lonke, kungaba lula ukuthi ngephutha idle kakhulu.
Abanayo ikhwalithi
Kwamanye amazwe, izithasiselo zokudla azilawulwa ngokuqinile. Ngakho-ke, amalebula omkhiqizo angase angalungi noma adukise. Uma ukuphepha kanye nekhwalithi yezithako zisengozini, singase sisebenzise izinto ezivinjelwe singahlosile noma amanani ayingozi ezinhlanganisela ezithile.
Ukuqinisekisa ukuphepha, kuhle ukuthi uthenge kuphela izithasiselo ezihlolwe ngumuntu wesithathu. Yiqiniso, kunconywa uphawu lwesiqinisekiso.
Ingabe kuyadingeka ukuthatha isengezo sangaphambi kokujima?
Iqiniso liwukuthi, izithasiselo zangaphambi kokujima akuzona ezawo wonke umuntu. Uma sihlala sintula amandla noma sibe nobunzima bokuqeda ukuqeqeshwa, akufanele siphendukele ezithasiselweni ngokuzenzekelayo. Akudingekile ukuthi sidinge ukudla okukhethekile kwangaphambi kokujima, noma isithasiselo sangaphambi kokujima.
I-hydration, ukulala nokudla okwanele kubalulekile kunoma yisiphi isimiso sokuzivocavoca ukuze kwandiswe amazinga wamandla nokusiza ukulungisa imisipha. Ukwengeza, ukuhlukahluka kwezithako zokwengeza zangaphambi kokujima kungaba yisici ekunqumeni ukusebenza kahle.
Futhi zingabiza, futhi ucwaningo alukazikhombisi ukuthi zisebenza kangcono kunokudla okuphelele okunikeza imisoco efanayo. Isibonelo, ubhanana kanye nenkomishi yekhofi kuyindlela efanelekile, eshibhile futhi efinyelelekayo kunesengezo sangaphambi kokujima.
Uma sekushiwo lokho, uma sithola ukuthi amafomula angaphambi kokujima ayasisebenzela, asikho isizathu sokuwashiya. Kufanele ucabangele izithako kanye nenani eliphelele lokudla.
Cishe kufanele ukuthathe Imizuzu engama-30-40 ngaphambi kokudla ukuthi i-supplement iqukethe i-caffeine. Uma ingakukhuthazi, ungasondela kakhulu. Kuthatha cishe imizuzu engama-30 ukuthi imiphumela ibonakale ekuzilolongeni kwangaphambi kokujima futhi imiphumela kufanele ithathe imizuzu engama-40-60 ngemva kwalokho (okungukuthi yonke iseshini yamandla). I-caffeine ingahlala ohlelweni amahora amaningi ngemva kokuyiphuza, ngakho-ke sincoma ukujima kwangaphambi kwesikhathi okungenaso i-caffeine uma ufuna ukujima ebusuku kakhulu.