Ibyo Kwuzuza Mbere na Nyuma y'imyitozo

Niki Wuzuza Mbere y'imyitozo?

Imiterere itandukanye y'imyitozo ngororamubiri itera imbaraga zitandukanye zikoreshwa numubiri, nazo zikagira ingaruka ku ntungamubiri ukeneye mbere yo gukora imyitozo.

Ku bijyanye n'imyitozo yo mu kirere, ingufu zuzuzwa binyuze muri sisitemu yo mu kirere, isenya karubone, amavuta, na poroteyine.Kugirango ugere ku ngaruka nziza yo gutwika amavuta, ntabwo bisabwa kongeramo ibiryo bikungahaye kuri karubone mbere yo gukora imyitozo yindege.Ahubwo, kuzuza gato ibiryo bikungahaye kuri proteyine birashobora kuba ingirakamaro.

Mugihe igihe cyegereje imyitozo yawe, nibyingenzi kurya byoroshye karubone nziza ishobora gukoreshwa vuba numubiri.Ingero zirimo ibinyobwa bya siporo, imbuto, cyangwa toast yera.Niba imyitozo yawe irenze igice cy'isaha, urashobora guhitamo karibiside ya buhoro buhoro hamwe nibiryo bya poroteyine nyinshi nka toast yuzuye ingano hamwe na foromaje, oatmeal hamwe namata ya soya adafite isukari, cyangwa ibigori hamwe namagi.Amahitamo nkaya yemeza imbaraga zingana kumubiri wawe mugihe cy'imyitozo.

Niki Kurya Nyuma y'imyitozo?

Inyongera nyuma yimyitozo ngororamubiri igamije cyane cyane gukumira gutakaza imitsi, kuko umubiri ushobora gukoresha proteine ​​yimitsi nkingufu mugihe cy'imyitozo.Ibi bintu birashoboka cyane mugihe cyimyitozo ngororamubiri yagutse, nka marato yiruka irenga amasaha atatu, cyangwa mugihe cyibikorwa byinshi bya anaerobic.Mugihe cyo gutakaza ibinure, ntibisabwa kurya ibiryo bikungahaye kuri karubone nyuma yo gukora siporo;ahubwo, wibande ku kuzuza ibiryo bya poroteyine nyinshi.

Ariko, mugihe cyicyiciro cyo kubaka imitsi, igipimo cya karubone-ya-proteine ​​ya 3: 1 cyangwa 2: 1 irashobora gukoreshwa kugirango hongerwe.Kurugero, ibijumba bito bihujwe nintanga cyangwa umupira wumuceri wa mpandeshatu uherekejwe nigikombe gito cyamata ya soya.

Hatitawe ku buryo bwo kunganirana, igihe cyiza cyo kurya ibiryo byinyongera ni mugihe cyigice cyamasaha kugeza kumasaha abiri mbere cyangwa nyuma yo gukora siporo, hamwe na karori ya karori igera kuri 300 kugirango wirinde karori nyinshi.Imyitozo ngororamubiri nayo igomba kwiyongera buhoro buhoro uko umubiri umenyera kugera ku ntego zo gutakaza amavuta.