1 - Tsebisoa ka Litlhaloso
Lenane le leng le le leng le ka holimo la 5 la liphallelo le tla fapana ka lebaka la ho rekisa, maikutlo, fads le mekhoa e chesang ka ho fetisisa. Ena ke indasteri ea ho etsa lichelete le matsoho a tsoang 'me a itokiselitse ho nka chelete ea hau. Ka botšepehi, ha re batle lipeo tse ling ho fokotsa mafura, ho haha mesifa le ho ntlafatsa tshebetso.
Ha e le hantle, re ka fumana limatlafatsi tsa rona tse hlokahalang ka ho ja lijo tse matlafatsang ho etsa 'mele oo re o lakatsang. Pele u khaotsa ho bala, li-supplement tse 'maloa li bontšitse tšepiso ka ho ntlafatsa boits'oaro ba rona. Liphuputso tsa tlhahisoleseding e tsitsitseng haholo li ntse li tsoela pele.
Lisebelisoa li sala li sa tsamaisoe ka molao le joalokaha mofani a lokela ho atamela le mohlokomeli. Pele o fana ka chelete e boima bakeng sa lisebelisoa, ho khothalletsoa ho etsa lipatlisiso ka lihlahisoa, buisana le ngaka ea hau mme u iponele tsoelo-pele ea hau.
Etsa qeto e nang le tsebo pele u reka sehlopha sa li-supplement tse nahannoang hore o tla etsa mohlolo oa ho ikoetlisa. Hona joale kaha u bala ka kelello e bulehileng, lisebelisoa tse latelang li tšehetsoa ke bopaki ba saense 'me hangata li botsoa mabapi le ho ntlafatsa bophelo ba' mele.
2 - Oli ea Litlhapi
Litlhapi tse mafura li na le docosahexaenoic acid (DHA), le eicosapentaenoic acid (EPA) e leng mefuta e 'meli ea Omega-3 fatty acids . Mafura a 3 a Omega a 'nile a amahanngoa le ho fokotsa kotsi ea lefu la pelo' me hona joale lithuto tse tšoanang le Journal ea International Society of Sports Nutrition li bona ntlafatso ea neuromuscular bakeng sa baatlelete ba mamello ba nang le tlhahiso ea tlhaho ea oli ea tlhapi.
Phuputso e 'ngoe e entsoeng ho bapalami ba bolo ea maoto ba basali le e tlalehiloeng ke Journal of Sports Science le Medicine e senoletse, "thuto e fana ka maikutlo a hore tlatsetso le DHA e hlahisitse melemo ea maiketsetso ho bapalami ba basali ba phahameng le hore DHA e ka ba tlatsetso e molemo lipapaling moo ho etsoang liqeto 'me bokhoni ba nako ea ho itšoara hantle bo bohlokoa. "
3 - BCAAs (Lekala la Lekala la Amino Acids)
Lekala la Lekala la Amino Acids (BCAAs) le na le leucine, isoleucine le valine tse nang le karolo ea bohlokoa ka protheine ea tsoelo-pele le lisebelisoa tsa tsoekere ka liseleng tsa rona. Li-amino acid li na le mesebetsi ea bohlokoa ka mor'a ho ikoetlisa le bakeng sa mohaho oa mantlha le ho hlaphoheloa.
Li-BCAA li ka fumanoa ka ho ja protheine e boima 'me e khothatsoa. Sepheo se hlahang koranteng ea Journal of Sports Medicine le Physical Fitness se bolela "tlhaloso ena e bontša hore BCAA tlatsetso e ka fokotsa tšenyo ea mesifa e amanang le mamello ea boikoetliso." Liphuputso tse ling li boetse li bontša se fumanoeng ka ho tlatsetsoa ha "BCAA e le tlatsetso ea bohlokoa bakeng sa ho fola ha mesifa le tsamaiso ea 'mele ea ho itšireletsa mafung bakeng sa liketsahalo tsa lipapali
4 - Vithamine D
Ho haella ha vithamine D ho fetohile bothata lefats'eng 'me hona joale ha bo ama batho ho feta lilemo tse ngata le ho bapala baatlelete. Lihlahisoa tsa lebese li na le vithamine D 'me e boetse e kenngoa ke letsatsi la tlhaho. Ho bohlokoa ho kenyelletsa mohloli oa vithamine D letsatsi le leng le le leng ho boloka bophelo bo botle le ho phela hantle.
Ntho e sa hlakileng e phatlalalitsoeng ke Medicine and Science in Sports le Exercise e re "vithamine D e ka ntlafatsa katleho ea lipapali tsa baithaopi ba nang le vithamine D 'me" e ka boela ea sireletsa moatlelete ho tloha mefuteng e' maloa ea bongaka le e sa foleng. "
Ho ea ka sehlooho se phatlalalitsoeng koranteng ea Scandinavia Journal of Medicine & Science in Sports "ho sa tsotellehe bopaki bo fokolang bo fumanehang ka nako eo, baatlelete le barupeli mathoasong a lekholo la bo20 la lilemo ba ne ba lumela hore mahlaseli a UVB a ne a le molemo ho bapalami ba lipapali."
"Bopaki ba ho bokella bo tšehetsa hore ho na le karolo e sebetsang bakeng sa vithamine D ka mesifa ea masapo a nang le liphello tse kholo maemong 'ohle le likotsi tsa likotsi tsa bacha, ho seng joalo baatlelete ba phetseng hantle."
5 - Caffeine
Caffeine e tloaelehile e le e 'ngoe ea lisebelisoa tse phahameng bakeng sa mafura a tukang li-supplements, lihlahisoa tsa boima ba' mele, le lisebelisoa tsa ts'ebetso. Senoelo se seholo sa kofi e ka senya matla a metabolism hammoho le ho fana ka bonus antioxidants.
Ho feta moo ha ho molemo leha ho le joalo ha ho tluoa tabeng ea caffeine mme u tsoele pele ka hloko pele u sebelisa sehlahisoa sena. Mokhatlo oa Machaba oa Lipapali Palo ea boemo ba phepo e nepahetseng: caffeine le ts'ebetso "Ho totobetse hore caffeine e hlile e fosahetse papaling ea papali empa e totobetse boemo ba moatlelete hammoho le matla, nako le mokhoa oa ho ikoetlisa." Hape ho bontšitsoe 2014 Harvard Health Publication, "ha e na feela caffeine ea boko bo tsosang kelello ... empa e boetse e thibela batho ba amohelang matla a ho fumana matla a matla le ho ntlafatsa ts'ebetso ea kelello le ho lieha ho fokotseha kelellong."
6 - Pōpo
Sebōpeho ke e 'ngoe ea lipatlisiso tse sebelisoang ka ho fetisisa le tse sebelisoang haholo ho ntlafatsa mohaho le matla. E ikarabella ho fana ka matla ho lisele tse ka hare ho 'mele le ho boloka mesebetsi ea rona ea lisele e lekana.
Sebōpuoa se hlaha ka tlhaho 'meleng empa hape se fumanoa lijong tse kang nama, lebese le mahe. International Journal of Sports Nutrition le Exercise Metabolism e tlalehile "creator" bakeng sa liphetoho tsa boima ba 'mele ka mor'a nako e khutšoanyane ea kakaretso ea "creatine" hape e bōpa "ha e bonahale eka e atlehile ho ntlafatsa ts'ebetso le ho sesa."
Sengoliloeng se hatisitsoeng ka li -Molecular and Cellular Biochemistry se itse, "le hoja e seng liphuputso tsohle tse tlaleha liphello tsa bohlokoa, bopaki ba bopaki ba saense bo bontša hore ho tlatsetsoa ha lintho tsa tlhaho ho bonahala eka ke thuso e fokolang ea phepo ea phepo bakeng sa mesebetsi e fapa-fapaneng ea boikoetliso linthong tse ngata tsa lipapali le tsa bongaka. batho ba bangata. "
Tlhahiso ea hau: etsa lipatlisiso tsa hau ho ena!
Lisebelisoa:
Journal of Sports Science le Meriana, oli ea tlhapi ea litlhapi ea DHA e ntlafatsa nako ea ho itšoara ka mokhoa o rarahaneng ka bapalami ba bashemane ba bashemane ba phahameng, José F. Guzmán et al., 10/11
Leqephe la Mokhatlo oa Machaba oa Lipapali Litho tsa phepo, matsatsi a 21 a tlatsetso ea li-omme tsa omega-3 mafura a mafura e ntlafatsa likarolo tsa mosebetsi oa neuromuscular le tshebetso ho bapalami ba banna ho bapisoa le placebo ea oli ea mohloaare, Evan JH Lewis et al., 6/18/15
Journal ea Meriana ea Meriana le Boiketlo ba 'mele, Litholoana tsa branched-chain amino acid supplementation ho serum creatine kinase le lactate dehydrogenase ka mor'a ho ikoetlisa nako e telele, Coombes JS et al., 9/2000
Journal ea Meriana ea Meriana le Boiketlo ba 'mele, Motlakase oa li-amino acid supplementation ha e ntlafatse katleho ea lipapali empa e ama mesifa ea ho fola le sesole sa' mele, Negro M et al., 9/2008
Scandinavia Journal of Medicine & Saense ka Lipapali, Vithamine D le Masapo a Mmele a Batho, B Hamilton, 4/10