Iivithamini for amalungu kunye nemisipha kweembaleki: Izinga, ukwakhiwa, izimvo

Abantu ababandakanyekayo kwezemidlalo, nokuba kwinqanaba engahlawulwayo, badla ngokujongana ezahlukeneyo iingozi kunye neentlungu. umsebenzi Ukwandisa emzimbeni ngokukodwa abachatshazelwa yi imeko kwamalungu nemisipha. Kusenokwenzeka nokuba bathobele utshintsho ezinzulu sisiba mandundu. Elidityaniswe nesibakala sokuba yembaleki kudla uphethwe ukunqongophala iivithamini kunye neeminerali. Ngoko ke, iimbaleki bacetyiswa ukuba agcine ukutya ekhethekileyo uthabathe amalungiselelo kakhulu ezizodwa. Ingakumbi kubaluleke iivithamini ukuba amalungu kunye nemisipha labadlali. Banceda ukuvala kuba ukuswela izinto umkhondo, kunkcenkceshela edibeneyo kunye inyama intlala kwaye ukunceda ukuthintela ukwenzakala.

Yintoni iimbaleki kufuneka sithathe iivithamini

Xa bandisa yemvelo ingakumbi amalungu kunye nemisipha abachaphazelekayo. Oku kukhokelela iintlungu ezingapheliyo, uphuhliso neenkqubo ukudumba kwaye nkqu utshintsho dystrophic. Ngoko ke, kubalulekile ukuba iivithamini ukuba amalungu kunye nemisipha. Iimbaleki abafumana imithwalo enzima, ingozi yokulimala ubasukelayo phantse rhoqo. Kuyimfuneko ke ngoko kukubonelela lokuthathwa izinto eziya kukhuthaza inkqubo musculoskeletal kunye nokuthintela ukwenzakala amalungu kunye nemisipha. Ingakumbi imithwalo enzima ukuba phantsi xa abanxibe impahla okanye powerlifting. microtrauma rhoqo le intlala kukhokelela kuphuhliso osteoarthritis, nto leyo nzima ukunyanga.

Ziziphi iingxaki ingaba leembaleki

Ukuba abantu abaqhelekileyo baqale ukuphuhlisa samathambo ngokufuthi abadala, iimbaleki baqhelene sifo ukususela ebutsheni bakhe. Basengozini enkulu kakhulu utshintsho kwamalunga idolo. Amaninzi, baba asha ngabadlali, iimbaleki, weightlifters kunye wrestlers. Basemngciphekweni zokwenzakala kunye namanye amalungu - iiwotshi, ingqiniba neqatha. Kodwa le ngxaki iqhelekileyo leembaleki is a enyelisa. Olu hlobo ukwenzakala ezifumaneka ngexesha umsebenzi nawuphi na kwezemidlalo. Kunye nokuthintela oku, kufuneka unike umzimba zonke izinto eziyimfuneko ukuze amalungu kunye nemisipha kunye iivithamini kunye neeminerali.

Ziziphi neetyuwa ezifunekayo ukuze amalungu

Kuba impilo yenkqubo musculoskeletal kuyimfuneko ukutya okusempilweni, apho umzimba lifumana imali eyaneleyo iivithamini kunye neeminerali. Abaninzi kubo ezifunekayo amalungu kunye nemisipha. Ukuba ukudla basithwesa elaneleyo umsebenzi ephakamileyo komzimba ukuphuhlisa iinkqubo sisiba mandundu kwaye kwandisa ingozi yokwenzakala. Yintoni na le miba, azafunyanelwa ndawo ibaluleke kakhulu amalungu esempilweni kunye nemisipha?

• Calcium - yinto ezimbiwa esisiseko, apho amathambo kwakheka. Kuxhomekeke amandla ngayo kunye nokusebenza ngokubambisana.
• Selenium unalo ukukwazi ukulungisa tissue onakeleyo ukuba ubuhlungu bamalunga. Oku kuphucula ukufunxeka sakhi ezinye iivithamini kunye neeminerali.
• asidi Omega-3 ezinamanqatha ziyafuneka ukuphucula ukushukumiseka ngokudibeneyo kwaye ukuthintela naziphi na izifo kwinkqubo musculoskeletal.
• Boron manganese kuphucula ukutya, ukukhuthaza imveliso collagen.
• Phosphorus nobhedu omeleze amathambo kunye nemisipha.
• Hyaluronic acid kuphucula ukuhamba amalungu.

Eyona iivithamini ibalulekileyo amalungu kunye nemisipha labadlali

1. indlela efanelekileyo of intlala kunye ithambo inyama akunakwenzeka ngaphandle vitamin A. isenzo zayo ezinamandla antioxidant likhusela amalungu umonakalo. Kwaye ngenxa yokungabikho vitamin A kunciphisa umzimba kunye nengozi kwezifo ezosulelayo kunye yokukrala kwenkqubo musculoskeletal.
2. Vitamin E kunceda ukuba isantya inkqubo ukuguga kwi kwizihlunu zomzimba ibalekisa ngokutsha.
3. Vitamin C kubaluleke kakhulu nje kuphela ekuthinteleni izifo ezosulelayo kunye arhabaxa. Ibandakanya kwi Yindibanisela collagen, phambi kwakhe ngcono uvaivayutsya iivithamini A no E.
4. Vitamin D nelikhuthaza intlala.
5. B iivithamini zineziphumo iintlungu kwaye anti-ukudumba, kunye nokwandisa iinkqubo ngokutsha ukukhawulezisa collagen yokuqaphela.
6. Vitamin K kubalulekile ukuba ukusekwa amathambo kunye osteocalcin iiproteins yokuqaphela.

kufuneka ibe yintoni ukwakhiwa mzimba ukuba amalungu

Kakade ke, ngamnye athathe onke la macandelo nzima - kwakuza kufuneka sisele kakhulu iipilisi ngexesha elinye. Ngoko ke, iivithamini ezikhethekileyo amalungu kunye nemisipha leembaleki sele ziphuhlisiwe. ukwakheka yabo abafani, kodwa ke amachiza kakhulu ngempumelelo ziqulethe veschetva ezifana:

• glucosamine sulfate;
• chondroitin sulfate;
• collagen, ekukhethwa ukuba uhlobo gelatin;
• icalcium ifomu bioavailable;
• metilsulfamilmetan, nto leyo nokuphelisa kakuhle intlungu;
• neevithamini D, E, A no C;
• calcium.

Zeziphi iziyobisi kwikhemesti

Kaninzi, ingakumbi ngexesha umsebenzi umzimba omkhulukazi, umntu akanalo iimpawu umkhondo ukuba ufumana ukutya. Ngoko ke, oogqirha abaninzi yaleza ukufumana iivithamini ukuba amalungu kunye nemisipha neembaleki kwi ekhemesti. Ngoku kukho ezininzi iziyobisi ezifana:

• "Kaltsinova" iqulethe kanye ezo zinto umkhondo, ukunqongophala leyo ekhokelela izifo kwamalungu nemisipha;
• "Calcemin" - ngezimbiwa ezintsonkothileyo vitamin shicilelo, esetyenziswa kuzo zonke izifo kwenkqubo musculoskeletal;
• "Artra MSM Forte" kuyanceda kuphela nokuhlaziya ngokutsa intlala zomzimba, kodwa inxaxheba kwi Yindibanisela izinto eziyimfuneko ukuze eqhelekileyo yokusebenza namalungu;
• "Kondronova" - kakhulu iivithamini elungileyo ukuba amalungu kunye nemisipha labadlali;
• "Natekal" - umlawuli osebenzayo calcium ne phosphorus ukutya;

• "Triovite" - le additive entsonkothileyo luncedo kwenza abantu bazi ukuba imisebenzi enzima ngokomzimba;
• "Angie NT" ibuyisela kwaye kuqinise nemisipha, imbuyekezo ngokudibeneyo ukuhamba.

Indlela ukukhetha iivithamini

Kuqala kufuneka inikwe iziyobisi kudala isetyenziswa kwaye baye bafumana eninzi ingxelo entle. Izindululo zingafunyanwa umqeqeshi wakho okanye ugqirha. Ukongeza, kufuneka babe nolwazi iimpawu izithako ezisebenzayo kunye nezongezelelo ekukhetheni ufundisise nokwakheka. Ngoku kwimboni yezemithi silwenza iivithamini ezahlukeneyo ukulungiselela amalungu kunye nemisipha labadlali. Indlela ukukhetha ichiza engcono?

• Akukho mfuneko yokuba uthenge izongezo eziquka eninzi amacandelo ahlukeneyo kwakunye iivithamini ezininzi neetyuwa angasebenzisana namanye, onesiphumo esibi.
• Kuqala kufuneka inikwe ngamalungiselelo musa ziqulathe neencasa, colorants kunye nezinye izinto leyo kunokubangela negazi lakho.
• Nikelani ingqalelo isixa izithako ezisebenzayo kwi supplement.
• mzimba, Apho emacwecweni, Ithatyathwe emigutyeni yonke, njengezingxobo, kunye iinaliti. Kufuneka ukhethe ezo kulula ukuthatha.
• Ngaphambi kokuthatha naliphi na iyeza, nkqu ngesindululo kwagqirha, kufuneka ufunde ngenyameko imiyalelo, echaza zonke Izimo kunye neziphumo ebezingalindelekanga.

Indlela ukuthatha

iivithamini zemidlalo for amalungu kunye nemisipha kufuneka asele izifundo. Ubude - elingekho ngaphantsi kweenyanga ezimbini. Abantu kakhulu inxaxheba kwezemidlalo, unyango olunjalo ziyacetyiswa amaxesha 2-3 ngonyaka. Kwaye ukuba kukho naziphi na iingxaki kunye namalungu kunye nemisipha, okanye abantu alulame kukwenzakala, kufuneka bathobele ngokungqongqo neengcebiso kagqirha, kwaye kufuneka bangenelele kuphela phantsi kweliso umqeqeshi. Kulo mzekelo, unyango kufuneka ibandakanye kuphela supplement ezikhethekileyo ezihlanganisiweyo kwiimbaleki, kodwa vitamin nezimbiwa ezintsonkothileyo. Ukongezelela, kucetyiswa ukuba collagen ngohlobo gelatin. Lwendlela kufuneka iseke kwagqirha, kodwa bacebisa ukusela 1-2 tablets amaxesha 2-3 ngemini kunye nokutya.

Lo mzimba kakhulu ethandwa

Unako ukuthatha naziphi na izakhiwo vitamin-bezimbiwa. Isiphumo HIV, Kakade ke, uya kuba kuso, kodwa nokufunxwa ngokukhawuleza kunye nempembelelo ephakamileyo kukuba ukukhetha amalungiselelo akhethekileyo. Xa yezandla zabo izicelo ezintsha zobuchwephesha ezilondoloza zonke izimbiwa zikwimeko ye. Ukuthandwa mzimba, nazo ziya kuchaphazela amaxabiso - kuba kufuneka uthathe ixesha elide. Ngoko ke, inkoliso yabantu ukuthenga ezi mithi:

• "Orthomol Arthro Plus" wabelwa ukuba abe iimbaleki kunye abadala kunye samathambo, ukuze achache ukulimala. Esi songezelelo esibanzi iqulethe umkhondo izinto eziyimfuneko ukuze isikolo sisebenze eqhelekileyo amalungu.

• "ArtriVit" - ngokukodwa iivithamini ukomeleza kwamalungu nemisipha ekhethiweyo. Ichiza ibuyisela ngokupheleleyo ukunqongophala kwezakha kwaye ibuyisela intlala.
• "Collagen Ultra umgubo 'ukuze ukulungisa meniscus izifeleyo neqwengiweyo, amalungu kunye nemisipha. It abomeleze yaye kunciphisa ukudumba. Ngaphezu koko, eli chiza ikhuthaza imveliso ulwelo lwamalunga, Oku kuphucula ukuhamba amalungu.
• "Sustanorm" emiselweyo kuvame ukuba izifo ezosulelayo kunye yokukrala amalunga, kodwa ngamanye amaxesha iingcebiso iimbaleki ababandakanyekayo ekubumbeni okanye abanxibe impahla.

kwezithako complex Sports

Ezo amalungiselelo zingafunyanwa kumacandelo ezikhethekileyo drugstores kunye ezinkulu. Okanye, buza uSomayeza wakho ukuba badle iivithamini ukuba amalungu kunye nemisipha labadlali. Zokukala amachiza ezisebenzayo ngolu hlobo lulandelayo:

• Ukukhokela ngokuthandwa phakathi neembaleki ukongeza "Universal Animal Flex". izithako yalo engundoqo - glucosamine kunye chondroitin. Ukongezelela ekomelezeni amathambo nokwandisa ubunzima kwezihlunu nokuphucula ukuhamba amalungu, eli chiza ukusebenza anti-ukudumba. Oku kusenokuba sisizathu esabangela ukuba iivithamini ithandwa kangaka amalungu kunye nemisipha leembaleki "Flex".

• "Bon Bost" ifomu bioavailable iqulethe calcium phosphorus, glucosamine, kunye chondroitin. Ukongeza, kuquka icandelo sisityalo eyahlukileyo ibalekisa ngokutsha yethishyu ithambo.
• "Geleng Forte" i hydrolyzate collagen zidityaniswe kunye iivithamini kunye neeminerali. Oku komeleza nemisipha yaye kuphucula imeko namalungu.
• "Elastic Joint" ngempumelelo komeleza amalungu ngenxa isiqulatho ngokupheleleyo chondroitin, glucosamine, collagen nevithamini C. Abaninzi bakholelwa ukuba ezi iivithamini kakhulu amalungu kunye nemisipha labadlali.

Izimvo iziyobisi

Kakade ke, ifuthe mzimba na ngamnye kakhulu. Nokuba eyanceda omnye umntu abe engento omnye. Kodwa Iimbaleki ezininzi avumelana esithi omnye amachiza engcono "Animal Flex". Bathi qaphela ukuba ngokukhawuleza kuyanceda ukubuyisa ekonzakalisweni yaye kwandisa ukuhamba amalungu. Ukusebenza kwakhona ingqalelo ukulungiselela "Teraflex". Ngako ukuthetha kakuhle njengoko iimbaleki ngokwabo, yaye oogqirha ukuhlukumezeka.