Tataiso ea Hao ea Tlatsetso ea Pele le Ka morao ho Koetliso

Litaba

• Phofo ea Protheine
• Collagen
• Beta-Alanine
• Lekala la Li-Amino Acids (BCAA)
• Sebopeho
• Mefuta ea Pele ho Koetliso
• Jusi ea Tart Cherry
• Glutamine
• Oli ea Litlhapi
• Tlhahlobo bakeng sa

Haeba o kentse monoana lefats'eng le leholo la lisebelisoa tsa ho ikoetlisa, ua tseba hore ho na le thane eo u ka e khethang. Mme leha tlatsetso e le sesebelisoa se sebetsang se ka u thusang ho fihlela sepheo sa hau sa phepo e nepahetseng, ts'ebetso, le botle (haholo-holo haeba, re re, u itokisetsa tlholisano ea kaho ea 'mele), ha se kamehla ho hlakileng hore na ke li-supplement life tse bohlokoa (ebile li bolokehile. ) le tseo eleng tshenyo ya nako.

"Lisebelisoa ha li laoloe ke FDA, ho bolelang hore ha ho hlokahale tlhahlobo ea motho oa boraro bakeng sa polokeho," ho bolela Amy Goodson, R.D., setsebi se netefalitsoeng ke boto ho tsa dietetics ea lipapali. Seo se bolela ho etsa lipatlisiso u le mong pele ho nako le / kapa ho ea ka kotloloho ho setsebi sa phepo kapa ngaka bakeng sa likhothaletso tse itseng tsa mofuta oa khoebo ho bohlokoa. Ho bohlokoa haholo ho shebella hype hona joale kaha mecha ea litaba ea sechaba e etsa li-supplement tsa kaho ea 'mele, li-gummies tsa kholo ea moriri, li-tea tse "skinny", le li-concoctions tse ling tsa boselamose li bonahala li khahla ebile li nepahetse. Goodson o fana ka maikutlo a ho batla li-supplement tse tšoailoeng e le NSF Certified for Sport kapa Informed Choice. Leha ho le joalo, sena ha se bolele hore litlamorao tsa sona li ts'ehelitsoe ka botlalo ke lipatlisiso.

Re kopile litsebi tsa phepo ea lipapali bakeng sa lintlha tse felletseng mabapi le li-supplement tse tsebahalang haholo tsa ho aha 'mele le ho ikoetlisa, seo ba lokelang ho se etsa, le hore na ke tsona tsa nnete kapa che. Mona ke seo ba neng ba lokela ho se bua.

Phofo ea Protheine

E etselitsoe: Ho hola ha mesifa

Tseko: Mohlomong tlatsetso e atileng haholo ea boikoetliso le tlatsetso ea ho haha ​​'mele, phofo ea protheine e ntle haholo kae kapa kae matsatsing ana. Ho ja liprotheine tse lekaneng ho thusa ho haha, ho lokisa le ho boloka mesifa, ho latela Ryan Maciel, R.D.N., C.S.C.S.

Bopaki: Maciel o re: "Ho na le lithuto tse ngata tse bonts'ang katleho le polokeho ea ts'ebeliso ea phofo ea protheine." Leha ho na le mefuta e mengata e fapaneng, "protheine ea whey ke eona e tsebahalang haholo hobane e na le li-amino acid tse ngata haholo, haholo-holo leucine," ho hlalosa Goodson. "Sena ke sa bohlokoa hobane lipatlisiso li tšehetsa leucine e le 'leseli le khanyang' bakeng sa ho fetola mesifa ea ho tsosolosa 'me kahoo e khothalletsa ho hlaphoheloa." Ehlile, whey e na le lebese, kahoo haeba u se na lebese, soya, pea, lehe le lesoeu, raese le protheine ea hemp kaofela ke likhetho tse ntle.

Tekanyo e khothalelitsoeng: "Academy of Nutrition and Dietetics e khothalletsa 1.2 ho 2.0 dikgerama tsa protheine ka kilogram ea boima ba 'mele bakeng sa baatlelete," ho bolela Maciel. Batho ba bangata ba ka fihlela palo ena ea protheine ka ho ja feela, empa haeba u sa e etse moo, phofo ea protheine e kanna ea ba khetho e ntle. Bakeng sa basali ba bangata, ligrama tse 20 ho isa ho tse 30 tsa protheine ka nako ea lijo ke sebaka se setle sa ho qala, ho latela Maciel. E lekana le palo e le 'ngoe ea lintho.

Le ha ho tloaetsoe ho khothaletsoa hore o theole ASAP kamora ho ikoetlisa, lipatlisiso tsa morao-rao li fana ka maikutlo a hore ho otla protheine eo u e khothalletsang letsatsi lohle ke eona ntho ea bohlokoahali. Seo se bolela hore o ka kenyelletsa phofo ea protheine matsatsing a hau ka nako efe kapa efe ho fihlela litlhoko tsa hau tsa protheine ea letsatsi mme o ntse o kotula melemo. (E amanang: Li-protein tse matla ka ho fetisisa bakeng sa basali, ho latela litsebi tsa phepo)

Collagen

E etselitsoe: Anti-botsofali, bophelo bo botle bo kopanetsoeng

Tseko: Maciel o re: "Collagen e fumanoa masapong a rona, mesifa, letlalo le mesifa." "Collagen ke eona e kopanyang 'mele ea rona, ka kutloisiso e itseng. Ha re ntse re tsofala, tlhahiso ea rona ea" collagen "ea lieha mme ka lebaka leo, re qala ho bona matšoao a botsofali, joalo ka makhopo." Kahoo hoa utloahala hore batho ba nahana hore ho tlatselletsa ka collagen ho ka thusa ho fokotsa litlamorao tsa botsofali-le ho thusa bokhoni ba 'mele ba ho lokisa manonyeletso, mesifa le mesifa.

Bopaki: Le ha ena e le e 'ngoe ea litlatsetso tse ngata ka ho fetisisa hajoale, mohlomong ha u batle ho fela le ho e reka hajoale. "Ho fihlela joale, ha ho na bopaki bo matla ba saense ba hore collagen supplementation e ka liehisa kapa ea fetola liphello tsa botsofali," Maciel o re. "Ho molemo ho ja lijo tse nang le phepo e nepahetseng tse entsoeng ka liprotheine tse se nang mafura, litholoana, meroho, lijo-thollo le mafura a phetseng hantle, ho ba mafolofolo 'meleng, ho sebelisa letsatsi le ho se tsube." Goodson o hlokomela hore collagen e na le protheine e ngata, kahoo haeba u batla ho eketsa li-smoothies, sopho, kapa lijo tse ling, tlatsetso e entsoeng ka phofo e ka ba khetho e ntle. (Related: Na U Lokela ho Eketsa Collagen Lijong Tsa Hao?)

Beta-Alanine

E etselitsoe eng: Tshebetso

Tseko: "E ka ntlafatsa bokhoni ba boikoetliso le ts'ebetso nakong ea boikoetliso bo matla," Maciel o re. "Nakong ea boikoetliso bo matla, li-ione tsa haedrojene li bokellana ka har'a mesifa ea hau, e ka bakang mokhathala oa mesifa le ho o liehisa. Beta-alanine e ka thusa ho fokotsa sena ka ho sebetsa e le sesosa sa li-ion tseo."

Bopaki: Mohlomong ho nepahetse. "Beta-alanine e ka 'na ea e-ba molemo ho e nka haeba u etsa boikoetliso bo matla haholo, kaha lipatlisiso li bontšitse hore li ka ntlafatsa ts'ebetso," Maciel o re.

Tekanyo e khothalletsoang: Hoo e ka bang ligrama tse 2 ho isa ho tse 6 ka letsatsi. "E je ka lijo bakeng sa ho monyela hantle," Maciel o khothaletsa. Le lihlooho: Phello e tloaelehileng ea lehlakore ke maikutlo a ho hlohlona. "Ho fokotsa litla-morao tsena, leka ho noa litekanyo tse nyane ho pholletsa le letsatsi kapa sebelisa li-capsule tsa nako."

Lekala la Li-Amino Acids (BCAA)

E etselitsoe: Tshebetso le ho hlaphoheloa

Tseko: "Branched-chain amino acids ke mohloli oa matla boikoetlisong 'me e ba mohloli o moholo oa mafura ho ikoetlisa ha mabenkele a lik'habohaedreite a le tlase," Goodson oa hlalosa. Ho li nka pele le kamora ho ikoetlisa ho lokela ho ntlafatsa ts'ebetso le ho fokotsa mokhathala.

Bopaki: "Bopaki ha bo tšehetse likopo tsa ho bapatsa ho tsoa ho baetsi ba tlatsetso," Maciel o re. "U molemo ho fumana BCAA ea hau mehloling ea lijo tse kang khoho, nama ea khomo, tlhapi le mahe. Hape, haeba u noa protheine ea whey, u fumana BCAA e ngata, kahoo tlatsetso e ka 'na ea e-ba tšenyo ea chelete." Seo se boletse, li-BCAA hangata li sebelisoa e le tlatsetso ea ho aha 'mele hobane li ka fa' mele mafura (hangata bakeng sa likhalori tse fokolang haholo) nakong ea ho ikoetlisa ha o na le khaello ea likhalori. (Related: Tataiso ea Phepo ea 'Mele le Boitokisetso ba Lijo)

Sebopeho

E etselitsoe: Ts'ebetso le kholo ea mesifa

Tseko: Creatine e bolokoa ka har'a mesifa ea hau mme e fana ka matla, ho latela Maciel. "Creatine supplementation e eketsa mabenkele a hau a mesifa ea creatine, e leng se etsang hore ho be le ts'ebetso e ntlafetseng nakong ea boikoetliso bo matla ba 'mele, bo kang sprinting le koetliso ea matla."

Bopaki: "Creatine ke e 'ngoe ea li-supplement tse entsoeng ka ho fetisisa ho fihlela joale," Maciel oa hlokomela. "Ho netefalitsoe hore e bolokehile ebile e sebetsa bakeng sa ho ntlafatsa matla, matla le 'mele o mosesane."

Tekanyo e khothalletsoang: Ligrama tse hlano ka letsatsi ke tekanyetso e tloaelehileng ka ho fetisisa, ho bolela Goodson. Le ha batho ba bang ba ka etsa "karolo ea ho kenya" ka tekanyetso e phahameng ebe ba fokotsa litekanyetso kamora moo, mohlomong ha ho hlokahale. "Creatine e ka lebisa boima ba 'mele le mesifa bakeng sa ba e nkang kamehla, kahoo basali ba batlang ho theola kapa ho boloka boima ba' mele ba lokela ho ba hlokolosi," o phaella ka ho re. Haeba o leka ho fumana mesifa bakeng sa matla, aesthetics, kapa ho aha 'mele, leha ho le joalo, sena e ka ba tlatsetso e ntle ho tloaelo ea hau.

Mefuta ea Pele ho Koetliso

E etselitsoe: Tshebetso

Tseko: Metsoako ena e etselitsoe ho fana ka matla a eketsehileng bakeng sa ts'ebetso e betere nakong ea boikoetliso.

Bopaki: "Li-powders le lino tsa pele ho boikoetliso li entsoe ka tsela e fapaneng ho latela mofuta, empa boholo ke lijo tsa lik'habohaedreite, caffeine, amino acid, creatine, 'me hangata beta-alanine,' me tse ling li na le livithamini tse ling hape," ho bolela. Goodson. "Ha e le hantle li etselitsoe ho fa batho matla a tsoang caffeine le k'habohaedreite, mme mohlomong li fane ka booster ea ts'ebetso e tsoang ho creatine.

Tekanyo e khothalletsoang: Latela litaelo tsa sehlahisoa, ka tlhokomeliso e le 'ngoe: "Batho ba sa utloeng bohloko ka caffeine kapa ba sa kang ba ja letho ba lokela ho ba hlokolosi ha ba sebelisa mefuta ena ea lihlahisoa," ho bolela Goodson. (Ho feta mona: Na u lokela ho nka lisebelisoa tsa pele ho boithapollo?)

Jusi ea Tart Cherry

E etselitsoe eng: Ho hlaphoheloa

Tseko: Maciel o hlalosa hore lero la cherry kapa phofo ea letlalo la cherry e na le bongata bo bongata ba li-anthocyanins, e leng antioxidant, e ka u thusang hore u hlaphoheloe kapele 'me u se ke ua hlaseloa ke bokuli ka mor'a ho ikoetlisa ka matla.

Bopaki: Lithuto li na le moeli empa lia ts'episa, Maciel o re, empa ha ho na kotsi e kholo e ka etsoang ka ho noa lero la litholoana tsa tlhaho, ka hona ha ho na lebaka la ho se leke ho potlakisa ho fola.

Tekanyo e khothalletsoang: Li-cherries tsa tart li ka jeoa ka mofuta oa lero kapa oa phofo. Chelete e ithutoang ke li-ounise tse 8 ho isa ho tse 12 habeli ka letsatsi matsatsi a mane ho isa ho a mahlano pele ho ketsahalo e boima, ebe matsatsi a mabeli ho isa ho a mararo kamora moo. "Good hlokomela hore lero la cheri ea tart e ntse e le lero 'me e na le lik'habohaedreite tse ngata, kahoo basali ba batlang ho theola boima ba' mele ba hloka ho hlahisa lik'halori tseo haeba ba li sebelisa e le boikoetliso ba kamora ho ikoetlisa kapa bo hlaphoheloang," ho bolela Goodson. (Ho feta mona: Leano la Hao la Kakaretso la Pholiso ea Boikoetliso)

Glutamine

E etselitsoe: Pholiso, ts'ebetso le kholo ea mesifa

Tseko: Glutamine ke amino acid e sebetsang e le mohloli oa bohlokoa oa mafura bakeng sa 'mele oa hau. "Ho lumeloa hore tlatsetso e ka eketsa phepelo ea 'mele ea glutamine, e tla potlakisa ho fola, e eketse kholo ea mesifa le ho ntlafatsa ts'ebetso," ho bolela Maciel. (Ke ka hona ena e leng e 'ngoe ea li-supplement tsa' mele tse tsebahalang haholo.)

Bopaki: Ho na le bopaki bo fokolang ba saense bo tšehetsang ho nka glutamine bakeng sa ho ntlafatsa ts'ebetso ea liatleletiki, ho latela Maciel, kahoo mohlomong ho molemo ho feta ho tlola ena.

Oli ea Litlhapi

E etselitsoe eng: Ho hlaphoheloa

Tseko: Ho na le mabaka a 'maloa ao u ka nahanang ka ho nka oli ea tlhapi (ho kenyeletsoa bophelo bo botle ba pelo ea hau), empa baatlelete ba bang ba hlapanya ka sepakbola ho fokotsa ho ruruha, kahoo, mesifa e bohloko.

Bopaki: "Oli ea tlhapi e fumana thoriso ka lebaka la omega-3 ea eona e mafura a asiti," ho bolela Goodson. "Omega-3s ke mafura a mafura a bohlokoa a ka tlatsetsang ho fokotsa ho ruruha maemong a lisele."

Tekanyo e khothalletsoang: Ligrama tse peli ho isa ho tse 'ne ka letsatsi li loketse, ho latela Goodson, leha e le mohopolo o motle ho buisana le ngaka ea hau pele o qala tekanyetso e phahameng. "O ka boela oa kotula melemo ea ho ja lijo tse kang salmon, trout, tuna, linaoa tsa soya, walnuts le lioli tsa bona," oa hlokomela. (Fumana lintlha tse ling ho Tataiso e Feletseng ea Omega 3s le 6s.)

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