Ochita masewera ndi akuluakulu okhudzidwa amakankha matupi awo ku malire ake. Ngakhale kugwira ntchito mwamphamvu kumakhala bwino kwa thanzi lathu ndi thanzi lathu, zifukwa zoopsya zokhudzana ndi matenda a mtima zingathe kuwonjezeka. Kafukufuku wamuyaya wasonyeza kuti kugwira ntchito zovuta kungachititse kuti thupi lathu likhale ndi nkhawa. Kafukufuku akuwonetsanso kuti kuchita masewera olimbitsa thupi kungachepetse mapuloteni a folic komanso kumakhudza mtima wathu pa nthawi.
Kuwunika malo a folic acid kungateteze othamanga komanso akuluakulu okhudzidwa pochepetsa mavuto awo a mtima.
Kodi Kuchita Zinthu Zolimbitsa Thupi N'koopsa?
Kuchita masewera olimbitsa thupi, mwachilendo, ndi wathanzi ndipo ndi mbali yofunikira yoonetsetsa kuti thupi lathu likhale labwino. Zofuna zowoneka mwakuthupi zikuchitika mu masewera monga kuphunzitsa kulemera, mpira, komanso ngakhale mpira wa mpikisano ndi nkhani yosiyana. Thupi likukumana ndi kutupa, kusokonezeka kwa minofu, ndi kuwonjezereka kwapakati pazowona zaufulu zomwe zimayambitsa ntchito.
Pogwiritsa ntchito molimbika monga kukweza kulemera, mwachitsanzo, minofu ya minofu yawonongeka. Timamva zotsatira zake pamene timachedwa kuchepetsa minofu (DOMS). Zizindikiro zina ndizokutopa ndi kuchepetsa kupweteka kwa minofu. Zinthu zina zikuchitika m'thupi lathu ndi kutulutsidwa kwa mamolekyu otupa ndi homocysteine.
Homocysteine
Homocysteine ndi amino acid ndi mapuloteni a mapuloteni omwe amatsitsimutsa thupi lathu. Mapiri a homocysteine awonjezeredwa akuwonetseka kuopsa kwa matenda a mtima ndi kupwetekedwa.
Zowonjezereka zikuwonetseranso kuti zimapanga makoma owonongeka a plaque.
Masewera olimbitsa thupi amachulukitsa homocysteine mwa kuchepetsa ma folic acid. Kuphatikizidwa kwa homocysteine ndi folic acid ndizimene zimayambitsa matenda a mtima. Kafukufuku watsimikizira kuti folic acid imayang'aniridwa ndi othamanga kuti athetse vuto loperewera.
Folic Acid
Folic acid ndi imodzi mwa mavitamini a B omwe amadziwikanso kuti folate. Matendawa amapezeka m'thupi pomwe ma folic acid ndiwo mawonekedwe a vitamini. Thupi lathu silingathe kupanga folic acid choncho limayenera kulandira chakudya chokwanira kapena chowonjezera.
Folic acid imagwiritsidwa ntchito popewera ndi kuwonetsa magazi ochepa omwe angasokoneze thanzi lathu. Ndikofunika kuti chitukuko chabwino komanso ntchito ya thupi la munthu ikhale yoyenera. Amayi oyembekezera nthawi zambiri amatchulidwa folic acid kuti ateteze zolepheretsa kubadwa komanso kulimbitsa chitukuko chabwino cha fetal.
Folic acid angalimbikitsidwe kuti athetse mavuto omwe amabwera chifukwa cha zochepa m'mbiri yathu. Izi zikhoza kukhala:
- Matenda a magazi (kuchepa kwa maselo ofiira magazi)
- Kusungunuka kwakumwa kwabwino
- Zovuta za ulcerative colitis
- Matenda a chiwindi
- Matenda a impso
- Kumwa mowa
- Ena khansa (colon ndi chiberekero)
- Matenda a mtima
- Sitiroko
- Matenda okhudzana ndi zaka
- Kuchepetsa miyeso ya homocysteine (thanzi la mtima)
Folic acid ndizofunikira kwambiri kuti zikhale ndi thanzi labwino. Ochita masewera komanso akuluakulu okhudzidwa akhoza kukhala ndi chiopsezo chowonjezeka cha kuperewera kwa folic acid zomwe zimapanga masewera olimbitsa thupi. Kuwunika malo a folic acid ndi kusunga maselo ovomerezeka a homocysteine ndi ofunikira ngati mukuchita nawo masewera olimbikitsa.
Kafukufuku ndi Zina Zina
Malingana ndi kafukufuku wofalitsidwa mu Journal of the International Society of Sports Nutrition , folic acid supplementation inapanga mpikisano wa homocysteine m'magulu a mpikisano wamanja. Phunziro laling'ono linaphatikizapo ochita masewera 14 ochita mpikisano kuyang'anira masabata 16. Maseŵera a homocysteine ndi deta zina zachipatala zinalembedwa pasanakhale nthawi yotsatirayi. Ophunzirawo adayesedwa ndi popanda 200 microgram mlingo wa folic acid supplementation .
Pamene othamanga anatenga folic acid, kuchepa kwakukulu m'magulu a homocysteine kunali kovuta. Kafukufuku adazindikiranso kuti kuchita masewera olimbitsa thupi sikunakhudze maitiro a homocysteine.
Zochita zolimbitsa thupi zikuoneka kuti zimachepetsanso mankhwalawa malinga ndi phunziroli. Izi zikuwonetseratu kulumikizana kwachindunji kwa kuphunzitsidwa kovuta kwa thupi ndi kuwonjezereka kwa homocysteine. Anasonyezanso kuti folic acid imasintha magulu awo. Zowonjezera zimathetsa folic acid zingathandize kuchepetsa chiopsezo cha matenda a mtima omwe angabwere ndi kuchita masewera olimbitsa thupi.
Kafukufuku wina adafufuzira momwe folic acid imathandizira masewera ochita masewera ochita masewera olimbitsa thupi pogwiritsa ntchito mapeto a mitsempha (mkati mwa mitsempha ya magazi). Osewera akatswiri akuwonetsedwa kuti ali ndi chiopsezo chowonjezeka cha kusamvana kwa homoni, amenorrhea (palibe nthawi), ndi kudya kosokonezeka . Zikuwoneka kuti kuchepa kwa estrogen ndi kuchepa kwa zakudya kungakhudze momwe mitsempha imagwirira ntchito. Pa nthawi ya mayeso a masabata 4, ovina okwana 22 a ballet anadzipereka kuti aziwonjezera ndi milligrams 10 za folic acid tsiku ndi tsiku. Osewera onse akuwonetsa kusintha kwakukulu kwa ntchito ndi folic acid supplementation. Zotsatira zimasonyeza folic acid zingachepetse chiopsezo cha matenda a mtima, makamaka chifukwa cha kuchepa kwa mphamvu.
Kafukufuku wina anafufuza ngati folic acid ingapangitse kuti maseŵera akhale othamanga ndi amenorrhea (palibe nthawi). Ochita masewera khumi omwe anali ndi nthawi yeniyeni ndi khumi ndi amodzi othamanga athandizira pophunzira. Kuyesera kunatenga milungu inayi ndipo wophunzira aliyense anawonjezera ndi 10mg ya folic acid tsiku lililonse. Azimayi omwe adakali ndi nthawi ankawonekeratu kuti ndi gulu lolamulira ndipo sadasinthe kusintha. Azimayi othamanga osakhala ndi msambo akuwonetsa kusintha kwakukulu kwa ntchito. Zotsatira zimasonyeza folic acid kuti athandize othamanga ndi masewera othamanga kukonzetsa magazi ndi kuchepetsa mavuto awo a mtima.
Kodi Ndiyenera Kutenga Acid Acid?
Maphunziro apamwamba amasonyeza kuti anthu ambiri ku United States samapeza folic acid yokwanira. Izi ndizo chifukwa cha zakudya zathu zosowa zakudya monga folic acid. Amayi oyembekezera amatumizidwa ndi folic acid supplements monga momwe amachitira. Ngati ndinu wothamanga kapena wogwira ntchito wamkulu mukuchita masewera olimbitsa thupi, folic acid supplementation angaganizidwe. Izi zikutanthauza kuyendera dokotala wanu ndi lab lab kuti muwone masitepe.
Kugwiritsa ntchito zakudya zamitundu yosiyanasiyana kumawoneka kuti ndiyo njira yabwino yothetsera malipiro athu a tsiku ndi tsiku (RDA). Zakudya zambiri monga mkate ndi tirigu zimalimbikitsidwanso ndi folic acid. Kafukufuku sanawonetsepo zowonjezera zowonjezera ubwino zothandizira ndi folic acid ngati munthu sakulephera. Kafukufuku wowonjezera wasonyeza kuti kutenga mafuta ambiri a folic kungasokoneze thanzi lathu. Zotsatira za ngozi zoonjezereka za khansa zina komanso zosokoneza za matenda a khansa zakhala zikufotokozedwa ndi anthu ambiri.
Choncho, ngati simuli ndi pakati kapena wothamanga kwambiri, zikuwoneka kuti folic acid imayesedwa kuti izitha kukumana ndi zakudya zabwino . Komabe, pakhoza kukhalapo pomwe folic acid supplementation ikuthandizidwa. Ma folic acid amafunika amasiyana malinga ndi msinkhu, chikhalidwe, ndi moyo. Zidzakhala zofunikira kukambirana za folic acid supplementation ndi dokotala wanu kuti musankhe ngati kutenga zambiri ndizofunikira kwa inu.
Malingana ndi National Institutes of Health, malipiro othandizira tsiku lililonse (RDA) a folic acid ndi awa:
| Zaka | Amuna | Mkazi | Woyembekezera | Kulumikizana |
|---|---|---|---|---|
| Kubadwa kwa miyezi isanu ndi umodzi | 65 mcg | 65 mcg | ||
| Miyezi 7 mpaka 12 | 80 mcg | 80 mcg | ||
| 1 - 3 zaka | 150 mcg | 150 mcg | ||
| 4 - 8 zaka | 200 mcg | 200 mcg | ||
| Zaka 9 mpaka 13 | 300 mcg | 300 mcg | ||
| Zaka 14 mpaka 18 | 400 mcg | 400 mcg | 600 mcg | 500 mcg |
| 19+ zaka | 400 mcg | 400 mcg | 600 mcg | 500 mcg |
Zakudya Zakudya mu Folate
Kugwira ntchito mwakhama kumafuna chakudya chopatsa thanzi-zakudya zowonjezera kuphatikizapo zakudya zowonjezera. Koma musadandaule-zochitika zosagonjetsa masewera olimbitsa thupi zingathe kukwaniritsa zofunikira za folic acid kupyolera mwa kudya zakudya zabwino. Mndandanda wotsatira uli ndi zakudya zokhazokha mwachibadwa:
• Masamba opanda masamba
• Sipinachi
• Burokoli
• Kabayifa wamaso akuda
• Katsitsumzukwa
• Okra
• Letisi wa romeni
• Nyemba
• Nandolo zamtundu
• Bowa
• Nthambi
• mandimu
• Mavwende
• Ng'ombe ya chiwindi
• Impso
> Zotsatira:
> Anne Z. Hoch ndi al., Folic Acid Supplementation Amapangitsa Mphamvu Zopangira Mavovu mu Professional Dancers ndi Endothelial Dysfunction, PM R: Journal ya Kuvulala, Ntchito ndi Kukonzanso, 2011.
> Jorge Molina-López et al., Zotsatira za folic acid supplementation pa homocysteine ndondomeko komanso kuphatikizapo maphunziro a handball players, Journal of the International Society of Sports Nutrition, 2013.
> Hoch AZ ndi al., Folic acid supplementation amathandizira mphamvu zamtendere m'ma amenorrheic othamanga, Clinical Journal of Sports Medicine, 2010.
> Leyre Gravina et al., Mphamvu ya kudya zakudya zowonjezera mphamvu za antioxidant, kuwonongeka kwa minofu ndi selo loyera la magazi m'maseŵera a atsikana, Journal of the International Society of Sports Nutrition, 2012.