Ukufumana ngokupheleleyo emva koqeqesho olunzulu, zama ukuthobela iingqalelo ezi zilandelayo:
- ungazicima ubuthongo. Kufuneka ulale iiyure ezingama-7 ukuya ku-7 ebusuku kwaye, ukuba kunokwenzeka, i-iriyure (akukho ngaphezulu) ngexesha lesidlo;
- Nciphisa ixesha lakho lokuqeqesha imizuzu engama-90;
- Kanye ngeveki, uyeke ngokupheleleyo kwiiklasi - okanye, kwiimeko ezinzima, zinike imithwalo elula kakhulu.
Indlela yokukhawuleza ukubuyiswa kwemisipha?
Nantsi oku kufuneka ukwenze emva komsebenzi ngamnye:
- Phuza i-cocktails kunye ne-carbohydrates kunye neprotheni emva kokuvalelwa.
- Ngaba uqeqesho olululayo (imizuzu emi-5-10).
- Thatha ufudumele, kwaye emva koko uhlamba olubandayo.
Ukulungiselela ukubuyiswa kwemisipha
- I-antioxidants. I-antioxidants igxotha i-radicals yamahhala. Oku, kunceda uncedo olungcono emva kokuqeqeshwa, ukunciphisa intlungu yomzimba kunye nokuyeka ukuvutha. I-antioxidants ephezulu: iivithamini A, C, E, selenium, i-beta-carotene, i-extractycyanidin, i-alpha-lipoic (tioctic) acid.
- Ama-amino acids kunye namaketanga e-branched , okanye i-BCAA-Branched-Chain Amino Acids. Ziyimfuneko yamamin acids, oko kuthetha ukuba umzimba awukwazi ukuvelisa, kwaye kufuneka kuthathwe ngokutya. Ukongezelela, ezi zixhobo zokuxhaswa nge-immunity kunye ne-akhawunti kwi-35% yazo zonke i-amino acids kwimisipha. Abameli abakhulu be-BCAA yi: L-isoleucine, i-val-valine, iL-leucine.
- Glutamine . I-Glutamine ithathwa njengento ebalulekileyo yokubuyiselwa okuthintela i-muscle catabolism.
- Inosine . I-inosine inqanda ukuqokelela i-lactic acid, ephazamisa ukukhathala kwemisipha.
Imveliso yokuvuselelwa kwemisipha
- Amaqanda . Iprotheni yeqanda inenani eliphezulu le-biological - ngokuthelekisana naluphi na ukutya.
- IAlmond . Enye yemithombo ecebileyo ye-alpha-tocopherol yenye yeefithamini E.
- Salmon . I-protein ye-protein, i-salmon iqukethe amaprotheni amanqanaba aphakamileyo kunye ne-omega-3 fatty acids, eyakhawuleza ukuphucula imisipha emva koqeqesho, njengoko iyanciphisa i-protein decay.
- Yoghurt . Ukuba ukhangelelanisa i-protein ene-carbohydrates efanelekileyo ukubuyisela umzimba wakho emva kokuzikhandla okukhulu, i-yogurt ikunika isisombululo esihle.
- Inkomo . Ucebile ngesinyithi kunye ne-zinc, inyama yenyama yenkomo inokuqala kwaye ibe ngumthombo wokudala.
- Amanzi . Imisipha yiphina inxalenye yomzimba i-80% yamanzi. Oku kuthetha ukuba ukutshintsha ubuninzi bamanzi emzimbeni wethu, nangona-1%, kungonakalisa kokubili uqeqesho kunye nokuhlaziywa ngokukhawuleza kwemisipha emva kwayo.
Ukuhlaziywa ngokukhawuleza kwezihlunu
Isantya sokufumana imisipha sihluke kakhulu, kuba kuxhomekeke kwinqanaba loxinzelelo kubo. Kwimeko yomthwalo wokukhanya, izihlunu ziza kubuyiselwa ngokupheleleyo ngosuku. Emva kwemithwalo emyingeni yokufumana i-muscle epheleleyo, ungathatha malunga neentsuku ezimbini. Kwaye emva kokuphucula imisipha emva kokusebenza okuvakalayo kwaye kunzima, uya kufuna iiveki (okanye nokuba ezimbini). Ngenxa yoko, kucacile ukuba ukubuyiswa kwezihlunu ngokukhawuleza akusoloko kunokwenzeka.