Ngaba izongezelelo zomzimba ziyasebenza ngokwenene?
Impilo-ntleIshishini leevithamini kunye nezongezelelo zomzimba ziyakhula. Uphando lwamva nje icebisa ukuba uninzi lwamaMelika luthatha ubuncinci imveliso enjalo kwizinto ezingaphezulu kwama-90,000 kwimarike. Kodwa ngaphakathi kolu shishino lukhulu-kufanelekile $ 37 yezigidigidi ngoqikelelo oluthile-umdla wabathengi uthothiswa kukungaqiniseki. Ngaphandle kwemigaqo engqongqo, abavelisi abaninzi bathengisa iimveliso ezinezibonelelo ezimbalwa zokwenyani. Okubi nangakumbi, iziphumo ezinobungozi ziya zixhaphaka. Umbutho waseMelika wamaZiko oLawulo lweTyhefu a ukunyuka okuphazamisayo kwiziganeko ezibangelwe kukusetyenziswa kokuncedisa.
Zeziphi iivithamini kunye nezongezo ezifanelekileyo ekufanele uzithathe, kwaye ezinokungakuniki nkxaso ingako njengoko usebenza iinjongo zakho zokomelela komzimba ?
Ukubeka ecaleni amabango ngamanye amaxesha anesibindi afunyenwe kwiibhotile zokuncedisa, sibeka kuvavanyo lwabantu abali-1 000 malunga namava abo okwenyani noluhlu lweemveliso. Iziphumo zethu zityhila ukuba yeyiphi imveliso evelisa iziphumo zabantu kumanqanaba ahlukeneyo omzimba kunye neentlobo ezahlukeneyo zomzimba. Ukongeza, siveze iziphumo ebezingalindelekanga eziqhelekileyo, sibonisa umfanekiso ocacileyo wokurhweba. Nokuba uqala ukutya ukutya okutsha kunye nerejimeni yokomelela komzimba okanye ujonga iimveliso ezintsha ukuxhasa inkqubo emiselweyo, uya kuba nomdla wokufunda oko sikufumanisileyo.
Zeziphi izongezo ekufuneka ndizithathele ukomelela?
Olunye ulwazelelo lokomelela lufunga ngokudibanisa okunzima kweevithamini kunye nezongezo ( ihlala ibizwa ngokuba yistaki ), Kodwa abaqalayo banokuziva bekhululekile ukuqala ngemveliso enye. Ukuba ujika igqabi elitsha malunga nokutya kunye nokuzilolonga- isisombululo soNyaka oMtsha, mhlawumbi? -Uya kufuna ukwazi ukuba loluphi ulongezo lomzimba oluphendula kwabaphendulayo njengolona lubalulekileyo (ngakumbi kamva kwinto nganye esetyenziswayo).
Amadoda nabasetyhini bekunokwenzeka ukuba bachonge iprotein yewhey njengesongezelelo esibalulekileyo , mhlawumbi kuba ezinxulumene kunye neenjongo zokuqina komzimba ekwabelwana ngazo, njengokunyusa amandla kunye nobukhulu bemisipha. I-Caffeine yayijongwa kakhulu ngabo babini isini. Ngelixa abantu abaninzi beyisebenzisa njengesiqhelo ntsasa nganye, imichiza efumaneka kwikofu inako ukuphucula ukusebenza komsebenzi njengokuba.
Amadoda nabasetyhini bahlukile kwiimbono zabo zezinye izongezo, nangona kunjalo. Amadoda ayesengozini yokujonga ukudala njengokubalulekileyo, umzekelo, ngelixa ipesenteji enkulu yabasetyhini ithe izixhobo zokulala kunye nezitshisi ezinamanqatha zazibalulekile kwiindlela zabo.
Amava okomelela komzimba nawo abonakala ngathi anempembelelo kukhetho lokongeza. Abaphenduli abachonge njengabanomdla wokomelela komzimba babenomsebenzi othile wokuzilolonga kwangaphambili xa kuthelekiswa namanye amanqanaba omzimba. Kunokuba bubulumko ukuba ii-novice zomzimba zihambe ngokucacileyo. Iingcali zithi Abasebenzisi bangaphambi kokuzilolonga banokuzikhukula iisistim zabo ngexabiso elothusayo leswekile, icaffeine, kunye nezinye izinto ezikhuthazayo ukuba bakhetha imveliso okanye idosi engalunganga.
Zisebenza kangakanani izongezelelo zomzimba?
Kulabo bazama isongezelelo ngasinye, yeyiphi ipesenti yabantu abafezekisa iziphumo abazifunayo? Ukulungiselela kwangaphambili kunye neprotey ye-Whey yayinepesenti ephezulu yabantu ababika impumelelo , malunga ne-6 kubasebenzisi be-10 abafumana ezi zongezelelo kakhulu okanye zisebenza ngokukuko. Abaphenduli baphinde banika ingxelo yokuphumelela okuphezulu ngeprotein yemifuno kunye ne-amino acid ye-branched-chain (BCAAs). Ukuba iziphumo zethu zibonisa ukuba uninzi lwabantu lufumanisa ukuba ezi mveliso ziiprotein-centric ziluncedo, akunakutshiwo okufanayo ngezixhasi ezenzelwe ukuphelisa amafutha. Kuphela yi-41% yabo bathatha izitshisi ezityebileyo abazifumene zinempumelelo kakhulu okanye zisebenza kakhulu; iingcali zithi Ukuthengisa okukhohlisayo kuxhaphake kakhulu kweli candelo loshishino lokongeza.
Into enomdla kukuba abaphenduli abazithathela njengabaqalayo bokomelela komzimba kunamathuba okuba bafumane izongezo zomzimba ezifanelekileyo . Kwelinye icala, iqela elomeleleyo lokuqina lomzimba lalinokufumana izongezo ezifanelekileyo. Ezi zinto zifunyanisiweyo zinxulumene nesinye sezinto ezihlekisayo zokuzilolonga: Iimbaleki ezinamava zihlala zonwabela iinzuzo ezibonakalayo ngokukhawuleza kunabaqalayo. Ngesiqhelo esitsha sokuphakamisa ubunzima, umzekelo, iingcali zifumanisa abaphakamisi abanamava babona ukukhula kwemisipha kwiiveki ezintathu ukuya kwezine, kanti ii-novices ngokwesiqhelo aziyi kubona kuphucuka kwiinyanga ezimbini. Ngenxa yokuba abaphenduli bethu beyeka ukusebenzisa izongezo emva kweeveki ezi-4.5, ngokomndilili, akumangalisi ukuba abaqalayo bathande ukubafumana bengasebenzi kakuhle.
Zeziphi izongezo zomzimba ezithandwayo ezisekwe kuhlobo lomzimba?
Ukutya kunye neenjongo zomzimba zohluke kakhulu kuhlobo lomzimba, kwaye abaphenduli abanemizimba eyahlukeneyo bafumana izongezo ezithile ezisebenzayo kwiinjongo zabo. Abo bachonga njengee-ectomorphs okanye kwenye indawo phakathi kweentlobo zeeprotein ezifumanekayo , ngaphezulu kwe-60% yabaphenduli kula manqanaba afumana iiproteni ezinamavili kunye nemifuno ziluncedo. Kwesinye isiphelo sesibuko, ulungiselelo lwangaphambi kokuzilolonga yayiyeyona nto ibalulekileyo kwimesomorphs kunye nakwiindidi zomzimba ze-endomorphs. Ukongeza, i-62.5% ye-mesomorphs ifumene i-creatine esebenzayo, inqanaba lempumelelo eliphezulu kakhulu kunezinye iintlobo zomzimba. Yenzelwe ukuxhasa ukugqabhuka okufutshane kwesantya okanye amandla Ukudala kuya kubhenela ngokufanelekileyo abo sele benesiseko esifanelekileyo sempilo.
Izongezo bezingahlali zibonakala zisebenza kwabo bazifuna kakhulu, nangona kunjalo. Endomorphs , Ngubani onokuba nobunzima bokunciphisa umzimba, ubuncinci bokufumana isitshisi sokutshisa amafutha esisebenzayo. Oku kufumanisa kugxininisa ubume obunzima bokufezekisa iinjongo zomzimba: Kwabaninzi, ukutya, ukwenza umthambo, kunye nezongezo kufuneka kusebenze kwikonsathi yokuvelisa utshintsho oluhlala luhleli, kwaye nalapho, inkqubela phambili inokubonakalisa ukucotha okukhathazayo. Ewe kunjalo, phantse i-64% yabaphenduli bakuthathile ukutya kunye nokuzilolonga kubaluleke ngokulinganayo ekufezekiseni iziphumo zomzimba.
Iziphumo ebezingalindelekanga zokuncedisa
Ngaphandle kweenzuzo abazifunayo kwiimveliso ezithile, Ikota yabaphenduliyo yafumana esinye isiphumo sokuncedisa: iziphumo ebezingalindelekanga . ICaffeine yayiyeyona nto inokwenzeka yokuvelisa iziphumo ezingafunekiyo, ezinokubandakanya intloko ebuhlungu, ukungcangcazela nokungalali . Ikota yabasebenzisi beeprotein ze-Whey zichaze neziphumo ebezingalindelekanga; abaninzi abayithathayo banika ingxelo ngemicimbi yamathumbu. Ukumodareyitha ukuba umntu utya malini kunganciphisa ezi mpawu. Omnye umphenduli wophando uchaze ukungaginyeki emva kokuthatha iprotein ye-Whey kodwa wayinikezela kukungabi namava kwakhe okulinganisa inani elifanelekileyo.
Ukusebenza kwangaphambili, okubandakanya imithombo eliqela yeziphumo ebezingalindelekanga, zinokuvelisa neempawu ezingathandekiyo. Omnye ophendulileyo usixelele kwangaphambili kokuzilolonga wenza ukuba intliziyo yakhe ibethe ngathi iphambene, enokuthi ibangelwe sisixa esikhulu seCaffeine ezi mveliso zibandakanya oko. Izitshisi ezinamanqatha zikwabangele iziphumo ebezingalindelekanga zepesenti enkulu yabasebenzisi-kwaye ezinye iziphumo ezibi kolu didi zigqithisa ukungonwabi okwethutyana. Ukusuka kuxinzelelo lwegazi oluphakamileyo ukuya kumonakalo wesibindi ofuna ukulaliswa esibhedlele, iziphumo ebezingalindelekanga Ukutshiswa kwamafutha ngokungalawulekiyo kuhlala kubangela ukonakala okungapheliyo.
Apho abantu baphanda izongezo zabo
Ngokusebenza kwezongezelelo ezingaqinisekanga kunye neziphumo ebezingalindelekanga ziqhelekile, abathengi banezizathu ezininzi zokwenza uphando ngaphambi kokuzama imveliso entsha. Iindidi zokomelela komzimba eziphambili zezona zinokwenzeka ukuba zixhomekeke kuphononongo lwe-Intanethi ukukhokela ukhetho lwabo lokongeza , kodwa lo yayingowona mthombo uqhelekileyo wolwazi kubo bonke abaphendulayo. Iimbaleki ezinamava zikwathembile ngeengcebiso ezivela kubaqeqeshi kunye nosaziwayo bokomelela komzimba, ubukho obandayo kwi-Instagram. Abaqalayo, ngokuchaseneyo, babenakho ukuthembela kwiingcebiso kubahlobo nakwiiforamu ze-Intanethi.
Into enomdla kukuba malunga ne-1 kwabali-10 abaphenduliyo kwinqanaba ngalinye lokomelela bathi batyhafiswa ziintengiso zemithombo yeendaba zentlalo . Nangona kunjalo, iintengiso zeevithamini kunye nezongezo intabalala Kwi-Instagram nakwezinye iipulatifomu, zombini ngeposi ezihlawulelweyo kunye neeplagi ezingabonakaliyo ngabaphembeleli-uninzi lwenza amabango angenasiseko. Kuphela i-30% yabaqalayo kunye nokuzivocavoca okuphakathi badibana neengcali zonyango, kwaye iimbaleki eziqhubela phambili zazingenakufane zenze njalo. Iingcali zithi Ukutyelela ugqirha ngaphambi kokuqala isongezelelo kubalulekile kwabo banezigulo ezingapheliyo kuba iimveliso ezintsha zinokuzenza mandundu iimeko zabo okanye banxibelelane namayeza abo.
Ezinxulumene: Ngaba ukusebenza kunokunceda i-thyroid engasebenzi?
Ngaba ukulungele ukuqala ukongeza?
Ngelixa iziphumo zethu zibonisa ukuba abantu abaninzi baxhamla kakhulu ekutyeni izongezo, zininzi izizathu zokuba ulumke xa ujonga iimveliso ezintsha. Ukusuka kwiziphumo ebezingalindelekanga ezingalunganga kungekho naziphi na iziphumo, iziphumo ezidanisayo zixhaphake kakhulu. Mhlawumbi ezi zinto zifunyanisiweyo zomeleza eyona ndlela indala yokutya kunye nokuzilolonga: Akukho sisombululo sikhawulezayo. Endaweni yoko, impumelelo ixhomekeke kwiinjongo ezizizo kunye nophuculo olonyukayo kwiindawo ezininzi. Izongezo zinokukunceda ufezekise iinjongo zakho zempilo kunye nokuqina, kodwa akunakulindeleka ukuba wenze wedwa. Ukuba ucinga malunga nokuqala irejimeni yokuncedisa, qala uqhagamshelane nogqirha wakho kwaye ubone ukuba akukho naluphi na unxibelelwano kunye namayeza akho akhoyo.
Malunga nophando
Indlela yokusebenza
Kule sifundo, sihlolisise abasebenzisi abancedisayo abangama-999 abasebenzisa ubuncinci kanye ngeveki. I-49.1% yayingamadoda, kwaye i-50.9% yayingabafazi. Ngaphantsi kwe-1% bezinganyanzelekanga. I-8.2% bazithatha njengabakwinqanaba eliphezulu lokuqina, i-61.2% ibiphakathi, kwaye i-30.6% ixele ukuba bakwinqanaba lokuqina komzimba. I-25.3% ichaze uhlobo lomzimba wabo njenge-endomorphic, i-16.5% yayiyi-ectomorphic, kwaye i-23.1% yayiyi-mesomorphic. Malunga neepesenti ezingama-35 bathi babengumxube wohlobo olunye okanye nangaphezulu. Ngokomndilili, abathathi-nxaxheba bebeneminyaka engama-35.1 ubudala benokuphambuka okuqhelekileyo kwe-10.9. Iminyaka yabo yobudala isusela kwi-18 kuye kwi-74.
Imida
Idatha kunye nokufunyaniswa akuzange kuvavanywe ngokobalo okanye kubunzima. Uhlalutyo lwethu aluzange luphelele kuzo zonke izongezo ezinxulumene nokuqina. Izongezo ezibandakanyiweyo kolu hlalutyo zikhethwe ngokusekwe kuphando kunye nokufumana uluhlu lwezona zixhobo zaziwayo. Izongezo kuphela ezinobungakanani besampulu ubuncinci i-26 zibandakanyiwe kwimiboniso yethu. Ukuba besibandakanye ngaphezulu okanye okwahlukileyo okongeziweyo, iziphumo zethu zinokwahluka kakhulu. Kukwakho nobuthathaka obukhoyo ekusebenziseni idatha eyenzelwa ingxelo yakho, njengokukhumbula okungalunganga okanye imemori engachanekanga, ukubaxa kakhulu, ukunika ingxelo ngokukhetha, kunye nokumelwa gwenxa.
Imithombo
https://www.livestrong.com/article/389807-what-does-stack-mean-in-bodybuilding/
https://jamanetwork.com/journals/jama/article-abstract/2672264
https://www.businessinsider.com/supplements-vitamins-bad-or-good-health-2017-8
https://link.springer.com/article/10.1007/s13181-017-0623-7
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839013/
https://academic.oup.com/ajhp/article-abstract/70/7/577/5112467?redirectedFrom=fulltext
https://www.fda.gov/food/dietary-supplements
https://health.usnews.com/wellness/fitness/articles/2018-02-16/how-long-does-it-take-to-build-muscle
https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
https://www.britannica.com/science/endomorph
https://medlineplus.gov/caffeine.html
https://www.mayoclinic.org/drugs-supplements-whey-protein/art-20363344
https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements
https://www.nejm.org/doi/full/10.1056/NEJMp1315559
https://www.vox.com/2018/4/9/17199164/beauty-vitamin-collagen-turmeric-biotin
https://www.fda.gov/food/dietarysupplements/usingdietarysupplements/ucm110567.htm
