Ukuze ululame ngokugcwele emva kokuqeqeshwa okujulile, zama ukulalela amaphuzu alandelayo:
- ungazishiyi ubuthongo. Udinga ukulala amahora angu-7 nobusuku ebusuku, futhi uma kungenzeka, ihora elingu-1 (kungabi khona) ngesikhathi semini;
- Nciphisa isikhathi sakho sokuqeqesha emaminithini angu-90;
- Kanye ngesonto, gwema ngokuphelele emakilasini - noma, ezimweni ezimbi kakhulu, zinike imithwalo elula kakhulu.
Indlela yokusheshisa ukubuyiswa kwemisipha?
Nakhu okudingeka ukwenze ngemuva kokuzivocavoca ngalunye:
- Phuza ama-cocktails nge-carbohydrates namaprotheni ngokushesha ngemva kokuzivocavoca.
- Yenza ama-exercising (5-10 imizuzu).
- Thatha efudumele, bese ushayela eshisayo.
Amalungiselelo okuthola imisipha
- Ama-antioxidants anzima. Ama-Antioxidants anqanda ama-radicals mahhala. Lokhu, kusiza ukubuyiswa okungcono emva kokuqeqeshwa, kunciphisa ubuhlungu besisu futhi kume ukuvuvukala. I-antioxidants eyinhloko: amavithamini A, C, E, selenium, beta-carotene, i-seed extract - proanthocyanidin, i-alpha-lipoic (tioctic) acid.
- Ama-amino acids ngamaketanga ahlanganisiwe , noma i-BCAA-Branched-Chain Amino Acids. Ziyi-amino acid ebalulekile, okusho ukuthi umzimba awukwazi ukuwakhiqiza, futhi kufanele uthathwe ngokudla. Ngaphezu kwalokho, lawa ma-supplements asekela ukuzivikela kanye ne-akhawunti ngamaphesenti angu-35 kuwo wonke ama-amino acids emisipha. Abamele abakhulu be-BCAA yi: L-isoleucine, i-L-valine, iL-leucine.
- I-Glutamine . I-Glutamine ibhekwa njengento eyinhloko yokubuyisela evimbela ubuhlungu be-muscle catabolism.
- Inosine . I-inosine ivimbela ukuqoqwa kwe-lactic acid, okubangela ukukhathala kwemisipha.
Imikhiqizo yokuvuselelwa kwemisipha
- Amaqanda . Iprotheni yeqanda inenani eliphakeme kakhulu lezinto eziphilayo - uma kuqhathaniswa nanoma yikuphi ukudla.
- Ama-alimondi . Enye yemithombo ecebile kakhulu ye-alpha-tocopherol ingenye yamafomu kavithamini E.
- Salmon . I-protein ye-muscle control, i-saumon iqukethe amaprotheni amaningi aphezulu kanye ne-omega-3 fatty acids, okusheshayo ukuvuselela imisipha ngemva kokuqeqesha, njengoba ukunciphisa amaprotheni ukubola.
- I-Yoghurt . Uma ubheka inhlanganisela ephelele yama-protein ane-carbohydrate ukubuyisela umzimba wakho emva kokuzikhandla okukhulu, i-yogurt ikunikeza isisombululo esihle kakhulu.
- Inkomo . Ecebile ngensimbi ne-zinc, inyama yenkomo ithatha indawo yokuqala futhi ibe ngumthombo we-creatine.
- Amanzi . Imisipha yanoma iyiphi ingxenye yomzimba ingama-80% amanzi. Lokhu kusho ukuthi ukuguqula inani lemanzini emzimbeni wethu, ngisho no-1%, kungalimaza kokubili ukuqeqeshwa ngokwayo nokuvuselelwa okusheshayo kwemisipha emva kwayo.
Ukutakula ngokushesha kwemisipha
Isivinini sokuthola imisipha sihluke kakhulu, ngoba kuxhomeke ekungenikeni kokucindezeleka kubo. Uma kwenzeka umthwalo wokukhanya, imisipha izobuyiselwa ngokuphelele ngosuku. Ngemuva kokulinganisa okulinganiselwe ukubuyiswa kwemisipha ephelele, ungathatha cishe izinsuku ezimbili. Futhi uma uthola imithi yokugcina ngemuva kokuzivocavoca okukhulu nokuyindlala, uzodinga isonto (noma ngisho nambili). Ngakho-ke, kusobala ukuthi ukuphumula komzimba okusheshayo akukhona njalo.