Emzamweni wokwenza izinga eliphezulu lomzimba kanye nemiphumela yokuqina ethuthukisiwe, abasubathi nabathandi bokufaneleka ngokufanayo bavame ukuphendukela ezithasiselweni zangaphambi kokujima. Lokhu kwakheka okunamandla kuklanyelwe ukuqinisa amandla, ukuthuthukisa ukukhuthazela, nokukhulisa amandla namandla ngaphambi kokuzibandakanya. Izithako zangaphambi kokujima ziqukethe inhlanganisela yezithako eziyinhloko ezifana ne-caffeine yokuqapha namandla, i-beta-alanine yokukhuthazela okuthuthukisiwe, kanye ne-creatine yamandla athuthukisiwe, phakathi kokunye. Lezi zithako ziyasebenzisana ukuze zilungiselele umzimba nengqondo izidingo zomsebenzi onzima womzimba, okungase kuholele ekuzilolongeni okusebenzayo kanye nokuzuza okusheshayo kwemigomo yokufaneleka.
Lesi sihloko sihlose ukucacisa ukubaluleka kwesikhathi ekusetshenzisweni kwezithasiselo zangaphambi kokujima. Ngokuhlola okuphelele kwesayensi esekela isikhathi sokudla, izinqubo ze-metabolic ezihilelekile ekumunceni okungeziwe, kanye nemihlahlandlela esebenzayo esekelwe ezidingweni zomuntu ngamunye kanye nezinjongo zokujima, abafundi bazothola ulwazi olunokuqonda mayelana nendlela yokwandisa izinzuzo zohlelo lwabo lwangaphambi kokujima.
Ukuqonda Izithasiselo Zangaphambi Kokujima
Izithako zokudla ngaphambi kokuzivocavoca sezibe yinto ebalulekile emhlabeni wokuqina komzimba, ezithandwa ngabasubathi kanye nabathandi bejimu ngokufanayo ngenxa yokukhuthaza abakunikezayo ngezikhathi zokuqeqesha. Isici esibalulekile sokwandisa izinzuzo zezithako zokudla ngaphambi kokuzivocavoca sihilela ukugcina i-metabolism enempilo neguquguqukayo. I-metabolism esebenza kahle ayigcini nje ngokuthuthukisa ukumuncwa nokusebenza kahle kwalezi zithako zokudla kodwa futhi isekela impilo kanye nokusebenza kahle. Ukuqinisekisa impilo yakho ye-metabolism ngokudla okunempilo, uketshezi olwanele, kanye nokuzivocavoca njalo kungakha isisekelo esiqinile senqubo yakho yangaphambi kokuzivocavoca.
“Ngincoma ukugxila kakhulu ekusetshenzisweni kwe-metabolism okunempilo nokuguquguqukayo – ukufinyelela imigomo yakho yezempilo cishe kuzoba lula kakhulu ngokusetshenziswa kwe-metabolism okunempilo.” kusho uDanielle Cadosh, isazi sokudla okunempilo eLumen.
Ukufaka ukudla okuphelele kanye nokunciphisa ukudla okugayiwe kungaba nomthelela omkhulu empilweni ye-metabolic. Ukudla okuphelele ngokuvamile kuphezulu ngamavithamini abalulekile, amaminerali, kanye ne-fiber, okusiza ukugcina amazinga wamandla futhi kuthuthukise inhlalakahle iyonke. Le ndlela ayisekeli kuphela ukuqeqeshwa okuphumelelayo kodwa futhi ikhuthaza impilo yesikhathi eside, okwenza kube lula ukufeza nokugcina imigomo yokufaneleka.
Ukuqonda izithako ezibalulekile ezithasiselweni eziyi-10 eziphambili zangaphambi kokuzilolonga nokuthi zithinta kanjani umzimba kungasiza abasebenzisi ukuthi benze izinqumo ezinolwazi mayelana nohlelo lwabo lwangaphambi kokuzilolonga. Ake sihlole izindima zezinye izithako eziyinhloko kanye nemiphumela yazo ekusebenzeni kahle kokuzilolonga, kanye nemiphumela emibi engaba khona.
Izithako Ezibalulekile Ezitholakala Ezithasiselweni Zangaphambi Kokuzivocavoca Nezindima Zazo
- I-Caffeine - Amandla Nokugxila: I-caffeine iyisikhuthazi sesistimu yezinzwa esaziwa kakhulu ngekhono laso lokukhulisa amazinga wamandla kanye nokwenza ngcono ukugxila. Esimweni sokuzivocavoca, i-caffeine ingasiza ekunciphiseni umbono womzamo, yenze ukujima kuzizwe kukhandla futhi kunika amandla izikhathi zokuqeqesha ezinde neziqine kakhulu.
- I-Beta-Alanine - Endurance: I-Beta-alanine iyi-amino acid esiza ekukhiqizeni i-carnosine, inhlanganisela egcinwe emisipha futhi ikhishwe phakathi nemisebenzi ephezulu. I-Carnosine isebenza njengesivimbeli, inciphisa i-asidi emisipha ngesikhathi sokuzivocavoca, okungabambezela ukuqala kokukhathala futhi kuthuthukise ukukhuthazela okuphelele.
- I-Creatine - Amandla namandla: I-Creatine ingesinye sezithako ezicwaningwe kakhulu kwezokudla kwezemidlalo, esaziwa ngeqhaza laso ekwandiseni amandla nokuphuma kwamandla ngesikhathi sokuqeqeshwa kokumelana. Isebenza ngokukhiqiza kabusha i-ATP (i-adenosine triphosphate), umthwali wamandla oyinhloko kumaseli, okuvumela ukusebenza okuthuthukisiwe kuma-exercises amafushane, aphezulu.
Ukuthi Lezi Zithako Ziwuthinta Kanjani Umzimba Nokusebenza Kokujima
Imiphumela ye-synergistic yalezi zithako ingathuthukisa kakhulu ukusebenza kokujima. Izakhiwo ze-caffeine zokuthuthukisa amandla zivumela abasubathi ukuthi balondoloze ukugxila nokuqina phakathi nesikhathi sabo sokuqeqesha. Indima ye-beta-alanine ekuvimbeleni ukunqwabelana kwe-asidi emisipheni inweba isikhathi umsubathi angakwazi ukudlala ngaso ngokuqina okukhulu ngokubambezela ukukhathala kwemisipha. I-Creatine ihlinzeka umsipha amandla okugcwalisa ngokushesha, okubalulekile ukunyakaza okuqhumayo kanye nokuzivocavoca okusekelwe emandleni, okuholela ekuphumeni kwamandla okuthuthukisiwe nokukhula kwemisipha ngokuhamba kwesikhathi.
Imithelela Engase Ivele Yezithasiselo Zangaphambi Kokujima
Nakuba izithasiselo zangaphambi kokujima zinikeza izinzuzo eziningi, azinayo imiphumela engemihle engaba khona, engahlukahluka kuye ngokuthi umuntu uzwela kangakanani izithako ezithile:
- I-Caffeine: Ukusetshenziswa ngokweqile kungabangela amajita, ukuqwasha, ukushaya kwenhliziyo, nomfutho wegazi ophakeme. Ukuzwela ku-caffeine kuyahlukahluka kakhulu phakathi kwabantu, futhi labo abanokubekezelela okuphansi bangase babe nemiphumela emibi ngisho nangemithamo ephansi.
- I-Beta-Alanine: Umphumela ovamile ongaseceleni uwukuntweza okwaziwa ngokuthi i-paresthesia. Nakuba ngokuvamile kungenangozi futhi kungokwesikhashana, kungase kungakhululeki kwabanye abasebenzisi.
- I-Creatine: Nakuba i-creatine ibhekwa njengephephile ukusetshenziswa isikhathi eside, ingaholela ekuzuzeni isisindo ngenxa yokugcinwa kwamanzi emisipha. Abanye abantu bangase futhi babe nezinkinga zokugaya ukudla lapho bethatha imithamo ephezulu.
Kubalulekile ukuthi abasebenzisi baqale ngemithamo ephansi ukuze bahlole ukubekezelelana kwabo futhi bakhule kancane kancane njengoba kudingeka, begcina njalo ngaphakathi kwemihlahlandlela yomthamo enconyiwe. Ukubonisana nochwepheshe wezokunakekelwa kwempilo ngaphambi kokuqala noma yiluphi uhlobo lomuthi olusha lokwengeza kuyancomeka, ikakhulukazi kulabo abanezimo zempilo ezivele zikhona noma ukukhathazeka mayelana nokusebenzisana okungase kube khona neminye imithi.
Ukubaluleka Kwesikhathi
Ukuqonda isikhathi esifanele sokuthatha izithasiselo zangaphambi kokujima kungathuthukisa kakhulu ukusebenza kwakho kokuzivocavoca kanye nemiphumela. Lesi sigaba sicubungula emigomeni yesayensi yokubeka isikhathi sokudla okunomsoco mayelana nokuzivocavoca, umzimba wezithako zangaphambi kokujima, nokuthi isikhathi sikuthinta kanjani ukumunca nokusebenza kwazo.
Isayensi Esemuva Kwesikhathi Somsoco Nokuzivocavoca
Isikhathi somsoco sisho ukudla imisoco ethile efana namaprotheni, ama-carbohydrates, nezinye izithasiselo zokudla ngezikhathi zamasu ezikhathini zokuzivocavoca ukuze kuthuthukiswe impilo, ukwakheka komzimba, kanye nemiphumela yokusebenza. Isimiso sisekelwe ezidingweni ezihlukahlukene zomzimba ngaphambi, phakathi, nangemuva kokujima. Ngaphambi kokuzivocavoca, umgomo uwukubasa umzimba ngebhalansi efanele yezakhamzimba ukuze uthuthukise ukusebenza kahle, uthuthukise amazinga wamandla, futhi ugcine ukukhuthazela. Isikhathi salezi zakhi zomsoco, ikakhulukazi uma kuziwa ezithasiselweni zangaphambi kokujima, sibalulekile ngoba sihambisana newindi lokugayeka kokudla emzimbeni—inkathi lapho umzimba ukwamukela kakhulu ukumuncwa kwezakhi, ngaleyo ndlela kwandise izinzuzo ezitholakala kulezi zithako.
Indlela Umzimba Usebenzisa ngayo Izithako Zangaphambi Kokujima
Izithako zokudla zangaphambi kokujima ngokuvamile ziqukethe ingxube ye-caffeine, i-beta-alanine, i-creatine, futhi ngezinye izikhathi ama-amino acid afana nama-BCAA (ama-amino acid e-branched-chain), phakathi kwezinye izithako. Ngayinye yalezi zinhlanganisela i-metabolism ngokuhlukile ngumzimba:
- I-caffeine imuncwa ngokushesha ngumzimba, ifike emazingeni aphezulu phakathi nemizuzu engama-30 kuya kwengama-60 ngemva kokuyiphuza. Isebenza ngokuvuselela isimiso sezinzwa esimaphakathi, ithuthukise ukuqapha, ibambezele ukukhathala.
- I-Beta-alanine iyamuncwa bese iguqulwa ibe yi-carnosine, esebenza njengesivimbeli ngokumelene nokunqwabelana kwe-lactic acid emisipha, ngaleyo ndlela yehlise ukukhathala futhi ikhulise ukusebenza ekuzilolongeni okunamandla kakhulu. Imiphumela yayo iyanqwabelana, ayisheshi, kodwa ukugcina isikhathi ewuthathayo kungasiza ekwehliseni umuzwa wokuntweza ewubangelayo kwabanye abantu.
- I-Creatine isebenza ngokugcwalisa i-ATP (i-adenosine triphosphate), okuwumthombo wamandla oyinhloko kumaseli. Akudingi isikhathi esiqondile semiphumela yayo yokuthuthukisa ukusebenza, kodwa ukuwenza ngaphambi kokujima kungase kube nomthelela ekwandeni kokukhishwa kwamandla phakathi neseshini.
I-metabolism yalezi zithako ikhombisa ukubaluleka kokubeka isikhathi isithasiselo sakho sangaphambi kokujima ukuze uqinisekise ukuthi izithako ezisebenzayo ziyatholakala egazini lakho uma uwadinga kakhulu.
Umthelela Wesikhathi Ekumunceni nasekusebenzeni kahle
Isikhathi somuthi ongeziwe wangaphambi kokujima singathinta kakhulu ukumuncwa nokusebenza kwawo. Ukusebenzisa ukuzivocavoca kwangaphambi kokujima imizuzu engama-30 kuye kwengama-60 ngaphambi kokuzivocavoca kuhambisana namazinga aphezulu okumuncwa kwe-caffeine futhi kuqinisekisa ukuthi ezinye izithako ziba yi-bioavailable. Leli windi lesikhathi lisiza:
- Ukwandisa imiphumela yokuthuthukisa amandla ye-caffeine lapho ukujima kwakho kuqala.
- Ukuqinisekisa ukuthi isenzo sokugcina imisipha se-beta-alanine sisebenza kahle kukho konke ukujima kwakho, ikakhulukazi ekuqeqesheni okunamandla noma okukhuthazela.
- Ukusebenzisa amandla asheshayo avela ku-creatine emisebenzini edinga ukuqhuma okufushane kwamandla.
Ngaphezu kwalokho, izinga lokumuncwa kanye nokusebenza kahle kwalezi zithako kungancika nasezicini ngazinye ezifana nezinga lokugaya ukudla, ukuthi uthatha yini lesi siphuzo esiswini esingenalutho kanye nokuzwela komzimba wakho kuzo zonke izithako. Ngakho-ke, kungadinga ukuthi ufunde isibuyekezo sangaphambi kokuzivocavoca sikamama u-bucker bese wenza ezinye izivivinyo ukuze uthole isikhathi sakho esifanele.
Isikhathi Esifanelekile Sokuthatha Ngaphambi Kokuzivocavoca
Ukuthola indawo emnandi yokudla okungeziwe ngaphambi kokujima kungase kuzwakale njengokwephula ikhodi yokusebenza yomuntu siqu. Uma kwenziwa kahle, akubangeli umzimba nje kuphela kodwa nesifiso sokudlula amakhono ayizolo. Ake singene ekutheni ungasisebenzisa kanjani isikhathi osisebenzisayo ngaphambi kokujima ukuze usebenze kakhulu, ujwayelane nesigqi sempilo yakho kanye nokushaya kwemigomo yakho.
Imihlahlandlela Ejwayelekile Yokusebenzisa Isikhathi Ngaphambi Kokujima
Ukuvumelana phakathi kwabathandi bokufaneleka nochwepheshe kukhomba efasiteleni legolide lokudla kwangaphambi kokujima: imizuzu engama-20 ukuya kwengama-30 ngaphambi kokuqala iseshini yakho. Lesi sikhathi siqinisekisa ukuthi inhlanganisela yezikhuthazi, ama-amino acid, nezinye izithuthukisi zokusebenza ziyatholakala nge-bioavailable, zidlula emithanjeni yakho njengoba usulungele ukushaya phansi noma ukuphakamisa, njengoba kungase kube njalo.
Kodwa-ke, izidingo zomuntu ngamunye zingahluka ngokuya ngezinto ezimbalwa:
- Umzimba: I-metabolism esheshayo ingase idinge ukusondela kwesikhathi sokujima, kanti abahamba kancane bangase bazuze esikhathini sokuhola esengeziwe.
- Isikhathi sokudla: Isisu esigcwele singabambezela ukumuncwa, ngakho lungisa ukudla kwakho ngokusekelwe ekudleni kwakho kokugcina.
- Uhlobo Lokuzivocavoca: Ukuqina nobude bokujima kwakho kungadinga ukulungisa isikhathi sakho ukuze uthole imiphumela emihle.
Ukulungisa Isikhathi Ngokusekelwe Kuzinjongo Ezithize
- Okokuqeqeshwa Kokubekezela Kuqhathaniswa Nokuqeqeshwa Kwamandla: Abasubathi bokubekezela bangase babeke phambili ukukhululwa kwamandla okuqhubekayo, babeke isikhathi abawathathayo ukuze baqinisekise ukutholakala kwamandla okuqhubekayo. Ngokuphambene, labo abagxile emandleni bangase bakhethe isikhathi esikhulisa ukuphuma kwamandla nephampu yemisipha, lapho nje beyidinga.
- Morning vs. Evening Workouts: Amaqhawe asekuseni angase athole ukuthi ukudla okusheshayo kwangaphambi kokujima kusebenza kangcono kakhulu, ikakhulukazi uma ehlinza engadlile. Abazivocavoca kusihlwa badinga ukuqaphela ukujima kwangaphambi kwesikhathi okusekelwe kusivuseleli okuthinta ukulala kwabo futhi bangase bakhethe isithako esinokuqukethwe kwe-caffeine ephansi noma isikhathi abasithathayo ukuze baqinisekise ukuthi akuphazamisi umjikelezo wabo wokulala.
Ukwenza Isikhathi Se-Pre-Workout Sisebenzele Wena
Ukuhlola kusemqoka. Qala ngomhlahlandlela ojwayelekile, bese ulungisa ngokusekelwe empendulweni yakho ye-metabolic, isimiso sakho sansuku zonke, kanye nohlobo lwezikhathi zakho zokuqeqesha. Gcina ijenali ukuze uqaphele ukuthi uzizwa kanjani ngesikhathi sokujima ngezikhathi ezahlukene.
Khumbula, umgomo akukhona nje ukuthuthukisa ukusebenza ejimini kodwa ukuqinisekisa ukuthi imikhuba yakho yangaphambi kokujima ihambisana nendlela yakho yonke yokuphila kanye nemigomo yezempilo. Ukulinganisa ukusebenza kahle nokunethezeka nokuphepha kubalulekile. Noma ngabe ujaha okuhamba phambili komuntu siqu, ukulwela lelo mayela elengeziwe, noma ukuphakamisa isisindo kunangaphambili, ukuthi uwufaka kanjani futhi nini umzimba wakho kungenza umehluko.
Isiphetho
Ukuzulazula emhlabeni oyinkimbinkimbi wezithasiselo zangaphambi kokujima akudingi nje ukuqonda izingxenye zazo kodwa futhi ukwazi ubuciko bokugcina isikhathi. Lesi sihloko sikhanyise indlela eya ekuthuthukiseni ukudla kwangaphambi kokujima, igcizelela ukuthi nakuba umhlahlandlela ovamile ukhona, ukuhlola komuntu siqu kuwukhiye wokuvula amandla aphelele womuntu. Ukusebenzisana phakathi kwemetabolism yomuntu ngamunye, uhlobo lokujima, ngisho nesikhathi sosuku kwenza uhambo ngalunye luhluke. Njengoba unyathela le ndlela, khumbula ukuthi inhloso enkulu ukuvumelanisa ukudla kwakho okungeziwe kanye nezimpawu zomzimba wakho kanye nezifiso zakho zokufaneleka. Ngokwenza kanjalo, awugcini nje ngokuthuthukisa ukusebenza kwakho ngokomzimba kodwa futhi uqinisekisa ukuthi indlela yakho yokuphila iqinile, inempilo, futhi ihambisana nendlela yakho yokuphila.
