Namhlanje, ezemidlalo zondlo ziqheleke kakhulu kumzimba womzimba kunye namantombazana athile abathanda imidlalo. Bazifumana ngokuzithandela zonke iintlobo zokutshisa amafutha kunye nama-proteins ukulahla iipompo zeoli kunye nokwenza ngokusemgangathweni ubukhulu bomzimba. Nangona kunjalo, ngamanye amaxesha kunengqondo ukongeza i-amino acid kwisidlo sakho somdlali, umzekelo, beta-alanine.
Imidlalo yokutya: i-beta alanine
I-Beta-alanine, ebhala kwakhona i-beta-alanine okanye i-β-Alanine, i-amino acid engokwemvelo eyinxalenye yeeprotheni zendalo, kwaye inxalenye ye-vitamin B5. Kwizemidlalo, isetyenziselwa ukwandisa umthamo.
Ukuba siqwalasela inkqubo ngakumbi, ngoko thabatha le michiza ukwenzela ukuba ukwandise kakhulu ukuxinwa kwe-carnosine kwimisipha. I-Carnosine yintlobo yesifo se-muscular tissue buffer, ebudeni bovuthwa olunzulu kakhulu, aluvumeli ukuba imozulu ibe yinto ecacileyo, ngoko akukho nto ihluthayo. Uphando lufumanise ukuba xa kuthatha i-beta-alanine kwandisa amandla okuxhamla imisipha, evumela ukuba umdlali enze izenzo ezininzi.
Ngokuthatha i-beta-alanine, unokwenza ukuphindaphinda ngokuphindaphindiweyo kwee-10% kunye neendlela, kuba umda wokukhathala ususwe kakhulu. Oku kukuvumela ukuba ufikelele kwisithuba esiphambili kwimisebenzi nganye kwaye ufumane iziphumo ezihambelanayo. Ukongeza, xa uthatha i-amino acid enjalo, intlungu kwiimisipha emva kokuba uqeqesho lupheliswe, kwaye umzimba unakho ukuhlaziya ngokulimala.
I-beta-alanine ifom ivumela ukuba i-amino acid ibe ngumkhuseli onamandla kakhulu kunye nebhokisi elinamandla, okwenza kube lula ukusebenzisa le nto ngemithwalo enamandla ene-anaerobic. I-beta-alanine ekhethekileyo phakathi kwabasebenzi bomzimba - emva kwayo yonke into, evumela ukuba ukwandisa ubukhulu bokuqeqeshwa, igalelo ekukhuleni okukhawulezayo kwemisundu.
Nangona kunjalo, i-beta-alanine ayifaneleki wonke umntu: ukuba unika umzimba umzimba we- aerobic (umzekelo, ukusebenza, i-aerobics, njl.), Le nto ayinayo inzuzo kuwe, kuba isenzo sayo sijoliswe ngqo kwiimisipha.
I-Beta-alanine: iziphumo ezibi
Kukholelwa ukuba le nino-amino acid ayikho imiphumo emibi. Abagijimi abaqhelekileyo baqaphela kuphela ukubetha emlonyeni okanye kwiimisipha kunye nomoya okhulayo wokushisa komzimba. Ukuba kukho enye yale nto ibangela ukuba ungakhathazeki, kucetyiswa ukunciphisa umlinganiselo.
Kwaye kwaqatshelwa ngokusemthethweni ukuba kwimiba ephezulu le nkunkuma ikhuselekile kwimpilo yabantu.
Indlela yokuthatha i-beta-alanine?
Kwiindawo zokutya ezemidlalo, unokufumana i-beta-alanine kwiifom ezimbini - kwiiksululisi kunye nesisombululo. Ukongezelela, kukho uluhlu oluninzi lwezithako apho le nkunkuma ingenye yezinto. Ngokuqhelekileyo kuhlanganiswe i-beta-alanine kunye nokudala - kuboniswa ukuba le nhlanganisela iyasebenza ngakumbi kunokusebenzisa ezi zinto ngokwahlukileyo.
Unokukhetha enye yezinto ezithandwa kakhulu nge-beta-alanine, emva kokubonisana nomqeqeshi wakho. Ngokuqinisekileyo uya kunikwa into evela kuloluhlu:
- USPlabs Jack3d;
- CM2 Alpha esuka kwi-SAN;
- I-VPX AKHO I-Shotgun;
- Umdlalo we-Double T Akukho Beta;
- mC2 ukusuka ku-MAX Amandla amaninzi;
- Umlambo oMhlophe weLebhu oLawulayo;
- Iibhanki ezilawulwayo.
Thatha i-beta-alanine isinconywa kumyinge we-400-800 mg kumadoda, oku kuthetha ukuba malunga ne-300-700 yabasetyhini. Kukholelwa ukuba kunele ukuthatha i-4-5 grams ngosuku ukuphumeza iziphumo ezilungileyo. Ukongezwa kokungena kufuneka kube ngokukhawuleza emva kwexesha elithile - iiyure eziyi-8, ngezinga eliphantsi leeveki ezi-4 ukuya ku-5. Eli xesha liyakwandiswa kwiiveki eziyi-8 ukuya kwe-12 - kungekho.