Bwanji Kudula Kunenepa Ndi Kawirikawiri Zosatetezeka kwa Othamanga

Malangizo Abwino Othandiza Athawi Ndi Achikulire Ogwira Ntchito

Njira zosatetezeka zowonongeka zikupitirira kukhala vuto kwa othamanga okwera mpikisano komanso akuluakulu okhudzidwa. Malingana ndi nkhani yomwe inalembedwa mu Journal of the International Society of Sports Nutrition (JISSN), othamanga akukwaniritsa kuwonongeka kwa kulemera kwa mphamvu mwa njira zamaganizo zoopsa zomwe zimawaika pa chiopsezo chachikulu cha zotsatira za thanzi. Nyuzipepala ya National Collegiate Athletic Association (NCAA) inayendetsa polojekiti yoyendetsa bwino zolemera zowonjezera pambuyo pa imfa ya azimayi atatu omwe amamenya nawo ntchito pogwiritsa ntchito maboma olemera kwambiri. Pulogalamu yofanana yowongolera kulemera kwapakati ikupangidwira kwa othamanga a judo omwe, monga omenyana, amagwiritsa ntchito malamulo olemera.

Vuto: Kutaya Kwambiri Kwambiri

Othandiza nthawi zambiri amakakamizidwa kuti azikhala ndi thupi labwino pokonzekera masewera awo pogwiritsa ntchito njira zopanda phindu kuti akwaniritse cholinga ichi, koma kafukufuku amasonyeza kuti zovuta zowonongeka zingathe kuwononga moyo wa thanzi ndi maseŵera. Bungwe la a Athletic Training Association (Association Athletic Association 'Association) linaganiza kuti kuli kofunika kuthetsa vutoli potsata ndondomeko yowonjezera kulemera ndi malangizo.

Ndani Ali Pangozi?

Wrestling, mpira wachangu, ndi bokosi zakhala zikugwirizanitsa zolemera za thanzi, chitetezo, ndi mpikisano wofanana. Palinso ena othamanga kumene kulemera kwa thupi ndi kulumikizana kumathandizanso kuti masewerawo apambane koma popanda kutsogolera zolemera. Kuwongolera kulemera kwa zolemera kapena mapulogalamu opeputsa kulemera kwake , othamanga otsatirawa amagwiritsanso ntchito njira zosawonongeka zolemera:

• Osewera
• Othawa Mtunda
• Anthu othamanga
• Zimapanga thupi
• Masewera olimbitsa thupi

Njira Zowonongeka Zowononga Kulemera

Ochita masewera ndi akuluakulu okhudzidwa nthawi zonse amayang'ana njira zowonjezera masewera olimbitsa thupi ndi maonekedwe a thupi. Ngakhale othamanga ena angagwiritse ntchito njira zathanzi kuti akwanitse zolinga zawo, ambiri amasankha kukhazikitsa njira zosatetezeka zowonongeka. Malingana ndi Journal of Athletic Training , zizoloŵezi zopanda chitetezo zingaphatikizepo njira zodzikonda zowononga kutaya madzi , kusowa njala, ndi kudya kosokonezeka. Malinga ndi kafukufuku wina, zimakhala zachilendo kwa wothamanga kuti aziphatikizana kwambiri ndi kuchepetsa kalori komanso njira zowonongeka kuti achepetse mafuta. Zotsatira zotsatirazi zosawonongeka zosalephereka zowonongeka zinafotokozedwa mu ndondomeko ya ndondomeko ya National Athletic Trainingers 'Association Position Statement:

• Kudzipereka mwadzidzidzi kuwonongeka kwa madzi kumaphatikizapo njira zosiyanasiyana zolimbitsa thupi zolimbitsa thupi pakati pa othamanga omwe akufuna kukhala ndi thupi lochepa lapikisano. Izi zikhoza kuphatikizapo kutaya madzi m'thupi mwathunthu komwe kuli thukuta lochulukira nthawi yochita masewera olimbitsa thupi podzivala zovala zolemetsa kapena zitsulo zampira. Kuthetsa madzi m'thupi ndi njira yopezera zakudya komanso kudya zakudya zolimbitsa thupi zomwe zimalimbikitsa kutaya madzi. Kulimbikitsa kutaya madzi m'thupi kumaperekedwa kudzera mwa mankhwala odzola kwambiri omwe amachititsa kupanga mkodzo. Zolemba zowonongeka "zakhala zikugwiritsidwa ntchito molakwika ndi othamanga omwe akufunafuna kulemera kofulumira kwa mpikisano." Kuchotsedwa kwa magazi kwa wothamanga kuti apange kulemera kwa mpikisano kwagwiritsidwanso ntchito. Mwazi umabwezeretsanso pambuyo poti wopikisano amadzipangira mpikisano koma mulibe zochepa zokhudza njira yowonongeka.
• Kuletsa kwa caloric ndi njira yowonjezera yolemera pakati pa othamanga. Zakudya zochepa kwambiri (VLCDs) zimalepheretsa chimodzi kapena zambiri macronutrients kuti ukhale wathanzi komanso wothamanga.
• Kudya kosokonezeka kwafala kwambiri kwa othamanga amuna ndi akazi. Makhalidwe oipa okhudzana ndi kudya ndi ofanana ndi kuchepa kwa msanga ndipo zingayambitse mafuta ochepa thupi. "Ochita maseŵera othamanga masewera olimbitsa thupi anali ndi zizindikiro zapamwamba kwambiri zokhudzana ndi kudya."

Zotsatira Zovuta zaumoyo

Malingana ndi Health Health , kutaya mwamsanga msanga sikukhala kotetezeka ndipo kungayambitse matenda aakulu. Nyuzipepala ya National Collegiate Athletic Association (NCAA) inavomereza malamulo atsopano kuti ateteze njira zowonongeka mofulumira koma njira zosatetezeka zikuchitikabe kwa othamanga ambiri.

Zotsatira zosalongosoka zomwe tazitchula pamwambazi zawonetsedwa kuti zimakhudzanso thanzi labwino ndi maseŵera kwa othamanga ndi akuluakulu okhudzidwa:

• Kudzipereka mwadzidzidzi kumatetezedwa kuti ndi njira yopanda chitetezo chophwanya mofulumira ndipo imaphatikizapo ntchito yogwira ntchito, yosasamala, yodetsa komanso yothandizira mankhwala. Kutaya madzi m'thupi kumakhudza kwambiri maseŵero a maseŵera ndi ntchito yonse ya thupi. Kafufuzidwe amasonyeza kuti athandizi otayika kwambiri kuposa 2 peresenti ya kulemera kwake kwa thupi akhoza kuwonetsetsa kuchepa kwa mphamvu, kuchepa kwa mphamvu, mphamvu, ndi chipiriro. Ntchito yamagetsi, kapangidwe ka okosijeni, komanso malamulo a kutentha ndi ofunika. Kuchuluka kwa madzi m'thupi kumapitirira 4 peresenti kungawonongeke kwambiri kuwonongeka kwa mpweya wokha, kukwanitsa kuchita, ndi zotsatira zoopsa za thanzi zomwe zingafunike kuchipatala.
• Kuletsa kwa Caloric ndi njira ina imene ochita masewera amagwiritsira ntchito kuti awonongeke mwamsanga komanso amadya zakudya zochepa kwambiri (VLCD) . Malingana ndi kafukufuku, VLCDs zimatha kuwononga mtima wa mtima ndipo zimapangitsa kuti minofu ya mtima iwonongeke. Kuletsa kwa caloric kunanenedwa kuti kumayambitsa kuwonjezereka kwa magazi ndipo kumawononga mahomoni. Popanda zakudya zokwanira, mahomoni amachititsa kuti kukula kwa minofu ndi chitukuko ndi zochepa komanso kupindula kwa mphamvu sikutheka.
  
  VLCD imasonyezanso kuti kuchepa kwa mafupa kungayambitse kupweteka kwa matenda ndi kufooketsa mafupa. Kuletsa kwa caloric kunanenedwa kuti kumayambitsa chithokomiro. Poyang'ana kusamvana kwa mahomoni a chithokomiro, mlingo wamagetsi (BMR) umachepa ndipo matenda a adrenal amatsitsimutsidwa kutulutsa kortisol yambiri. Mahomoni oterewa amachititsa kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda tizilombo toyambitsa matenda (FSH). Kafufuzidwe kafukufuku amawonetsa VLCD kuti zisawononge kwambiri chitetezo cha mthupi pamasamba omwe angayambitse matenda aakulu ndi matenda.
• Kudya kosokonezeka kungakhale kofatsa kwa othamanga kwambiri. Malingana ndi kafukufuku, kudya kosokonezeka kumakhudza 62 peresenti ya othamanga omwe ali ndi zochitika zazikulu kwambiri pazolasi ndi zokondweretsa zokondweretsa. Poyambirira kusokonezeka kudya kungayambe monga zakudya zabwino zowonjezera masewera olimbitsa thupi kapena thupi koma zimayamba kukhala kovuta kwambiri. Kupanikizika kwa masewera olimbirana ndi kupindula ndi matupi abwino kumatchedwa kuti dysmorphia, kusokonezeka kudya, ndi mavuto okhudzidwa pakati pa othawa amuna ndi akazi. Zotsatira za thanzi labwino ndi zofanana ndi zomwe zimafotokozedwa pansi pa chiletso cha caloric, koma kudya kosokonezeka kumaphatikizanso chigawo cha maganizo chomwe chimafuna uphungu wothandizira kuti athetse khalidwe.

Malangizo

Njira zosawonongeka zowonongeka ndi mapulogalamu akusowa zosowa kwa othamanga komanso akuluakulu okhudzidwa. Zizolowezi zimenezi zakhala zikuwonetseratu za thanzi komanso zosokoneza. Bungwe la a Athletic Training Association linasindikiza ndondomeko yopereka odwala, ophunzitsa, ndi odyetsa zakudya zomwe zili ndi malangizo othandiza kwa othamanga komanso akuluakulu okhudzidwa omwe akufuna kupeza kulemera kwa thupi ndi zolinga za thupi. Kuwonetseranso kuti kunali kofunikira kwa othamanga, makolo, ndi makosi kuti akhale ophunzira pa momwe angakhalire kulemera kwa thupi ndi thupi kuti azikwaniritsa bwino zosowa za masewera. Machitidwe otetezeka amathandiza othamanga kuti "athe kupeza mphamvu zawo ndi zosowa zawo kuti akhale ndi thanzi labwino komanso labwino."

Bungwe la National Athletic Trainers 'Association linapanga malangizo othandiza kuti awonongeke bwino komanso kuchepetsa kulemera kwapadera pogwiritsa ntchito kafukufuku wamakono komanso mabuku. Mphamvu ya Chilimbikitso Chiwerengero cha Taxonomy chiwerengero chinali chigawo cha zotsatirazi ndi ndondomeko zotsatirazi:

• Chigawo cha Umboni A (kuyesera moyenerera bwino, maphunziro a zachipatala akuthandizira malingaliro)
• Gawo lachizindikiro B (kuyesa, maphunziro a zachipatala amapereka mfundo zofunikira zogwirizana ndi zotsatila)
• Chigawo cha Umboni C (umboni wosakhulupirika pa nthawiyi kuti uwone)

Malangizowo otsatirawa akuwoneka mu ndondomeko ya bungwe la National Athletic Trainers 'Association Position of assessing body composition ndi kulemera kwa othamanga komanso akuluakulu okhudzidwa. Malingaliro aliwonse amagawidwa ndi msinkhu wa umboni wa sayansi kutsimikizira malingaliro pa nthawi ino:

Gawo la Umboni A: chithandizo chokwanira chokwanira kuti apereke ndemanga pamagulu awa

Chizindikiro cha B:

• Zolemba za thupi zomwe zimapanga kulemera kwa thupi ndi zolinga za thupi ziyenera kugwiritsidwa ntchito.
• Kulemera kwa thupi kumatsimikiziridwa mu dziko la hydrated.
• Maonekedwe a thupi ayenera kuyendetsedwa pogwiritsira ntchito zakudya komanso zolimbitsa thupi.
• Chiwerengero cha caloric chiyenera kuwerengedwa pogwiritsira ntchito mlingo wamagetsi (BMR) ndi mphamvu zofunikira zogwirira ntchito.
• Zakudya zabwino, zopatsa thanzi zomwe zimapereka mphamvu zokwanira komanso zakudya zowonjezera ziyenera kusungidwa chaka chonse.
• Matenda a metabolism panthawi ya ntchito ayenera kuwerengedwa kuti aziwerengera zakudya zonse zopatsa mphamvu m'thupi.

Chizindikiro C:

• Zizindikiro za thupi ziyenera kutengedwa, kuyang'anitsitsa, ndi kugwiritsidwa ntchito mofanana ndi chidziwitso chaumwini ndi chinsinsi cha mankhwala.
• Wopima thupi ayenera kuphunzitsidwa bwino ndikugwiritsa ntchito njira zowonongeka za thupi.
• Kulemera kwa msinkhu kuyenera kudziŵika poyesa kulemera kwa thupi pokhudzana ndi thupi. (kulingalira kumachitika kawiri pachaka kwa anthu ambiri, osakhala miyezi yosachepera 2 mpaka 3 pakati pa miyeso).
• Kuyesera payekha kuti muwone momwe zinthu zikuyendetsera bwino pamadera olemera ndi zolinga za thupi ziyenera kugwiritsidwa ntchito. Ayenera kukonzedwa pafupipafupi kuti atsogolere kupita patsogolo ndikulimbikitsanso kayendetsedwe kabwino.
• Kafukufuku wambiri wa kulemera kwa thupi amavomereza pamene hydration ndi nkhawa.
• Achikulire omwe ndi ochita masewera olimbitsa thupi amafunika kuchita masewera olimbitsa thupi sayenera kutayika kapena kupindula ndi kulemera kwa thupi panthawi ya maphunziro awo.
• Zakudya za caloric ziyenera kukhazikitsidwa pa zolinga za thupi.
• Kudya mokwanira kwa zakudya zowonjezera kungadalire pogwiritsa ntchito Dipatimenti ya Ulimi ya Zakudya za Piramidi ku US monga njira yabwino.
• Kutetezeka ndi zoyenera zochita masewera olimbitsa thupi kumathandiza kuchepetsa thupi ndi kutaya mafuta.
• Kusintha kwa thupi kumayenera kukhala pang'onopang'ono, popanda zoletsa zambiri kapena kugwiritsa ntchito makhalidwe osatetezeka kapena katundu.
• Kusamalira kulemera kwa thupi ndi zolinga za thupi kuphatikizapo zolinga zakuthupi kumathandiza akuluakulu ndi othamanga kukhala ndi zolinga zabwino.
• Maphunziro opitilira ndi zokambirana za zakudya zoyenera komanso zoyendetsera zolemera ziyenera kuchitika nthawi zonse.
• Chakudya cha munthu aliyense kapena chofunika cha thupi chiyenera kukambidwa payekha ndi akatswiri ophunzitsidwa bwino ndi akatswiri oyang'anira zolemera.
• Zakudya zowonjezereka ndi zowonjezera ziyenera kudyetsedwa mosamala komanso pokhapokha atalangizidwa ndi akatswiri odziwa bwino thupi labwino komanso odziwa bwino masewerawa ndi zofunikira za bungwe lolamulira.

> Zotsatira:
Aimee E. Gibbs, MPH et al., Weight Management mu Amateur Wrestling, Masewera a Zamasewera, Ma Institutes of Health, 2009

> Guilherme G Artiol et al., Kufunika kwa pulogalamu yoletsa kulemera kwa judo: pempho lochokera ku mayiko ogonjetsa, Journal of the International Society of Sports Nutrition, 2010

> Mark H. Ebell MD, MS, Mphamvu ya Malingaliro Taxonomy (SORT): Njira Yopirira Pakati pa Kulemba Umboni mu Medical Literature, American Family Physician. 2004

> Paula Sammarone Turocy ndi al., National Athletic Trainingers 'Association Position Statement: Kulephera Kulemera Kwambiri ndi Kukonza Zochita mu Masewero ndi Zochita, Journal of Athletic Training, 2011