Kukhala ndi mphamvu sikutanthawuza nthawi zonse Thupi Lamphamvu
Kupita ku masewera olimbitsa thupi kapena kuthamangira kukathamanga? Mwinamwake mwamva kuti mukuyenera kutengapo ntchito yanu kuti muyambe kuchita masewera olimbitsa thupi komanso kuwonjezera mphamvu za minofu. Ndemanga iyi yokhudzana ndi mapulogalamu oyamba omwe amagwira ntchito kale akhala otchuka pakati pa ochita masewera, ochita masewera olimbitsa thupi, komanso ophunzitsa masewera ochepa. Izi ndizo chifukwa cha kutchuka kwawo, ndipo sizinali zowonjezera umboni uliwonse wothandizira zifukwa zomwe zingakuthandizeni kuti mukhale ndi thupi labwino.
Kodi ntchito yapitayi imalonjeza zenizeni kapena mulu wa hype kuti mugulitse mankhwala owonjezera? Kuti muyankhe funso ili, muyenera kudziwa chomwe chisanafikepo ndi momwe chimakhudzira thupi lanu.
Zimene Muyenera Kudziwa
Zomwe zimagwiritsidwa ntchito poyamba ndizo zakudya zosavomerezeka zosagwiritsidwa ntchito . Izi zikutanthawuza kuti mankhwalawa sanagwiritsidwe ntchito kapena akulamulidwa ndi Food and Drug Administration (FDA) zothandizira, mphamvu, ndi chitetezo. Zakudya zakhala zikuikidwa pansi pa chakudya chapadera ndipo sizimayesedwa ngati mankhwala osokoneza bongo.
Chifukwa chakuti zisanayambe kugwira ntchito zowonjezera sizinayendetsedwa, opanga ndi opanga akhoza kudzinenera zabwino kwambiri kuti agulitse mankhwala awo. Izi zikuwoneka zosalungama-ndipo ziri-koma pali umboni wodalirika wothandizira zowonjezera zochepa pamsika. Musanayambe kuchita masewera olimbitsa thupi kapena zoonjezera, International Society of Sports Nutrition (ISSN) ikukulimbikitsani kuti muyambe kulingalira za sayansi yowonjezerapo zowonjezerapo kuti zamasewera apindule.
Wothandizira Pulogalamu Yoyamba?
Zowonjezerapo zowonjezera mavitamini kawirikawiri zimakhala ndi zofanana zogulitsa, zomwe zikutanthawuza kuti chizindikiro sichiyenera kuchepetsa kuchuluka kwake kwa gawo lililonse. Kotero, simudziwa zomwe mukupeza ndi mankhwalawa asanayambe ntchito. Chofunika kwambiri chomwe mungapeze ndikumwera kwa caffeine.
Zina zowonjezera zowonjezera zingaphatikizepo dimethylamylamine, creatine, arginine, β-alanine, taurine, ndi phosphates. Ntchito zambiri zisanayambe kugwira ntchito zimakhalanso ndi zowonjezera zowonjezera zomera monga guarana (mankhwala ophera tizilombo).
Moona mtima, zowonjezerapo ntchito zowonjezerako zimakhala zamphamvu kwambiri chifukwa zimakhala ndi mankhwala ambiri a caffeine. Ichi ndi chifukwa chake mumamva kuti ndinu olimbikitsidwa ndipo muli okonzeka kugwira ntchito mwakhama mutatha kumwa mankhwala. Kodi izi zowonjezera buzz zimapangitsa thupi lanu kukhala lamphamvu kapena kuyesayesa bwino?
Kafukufuku amasonyeza zinthu zina zomwe zimagwirira ntchito bwino payekha komanso osati pokhapokha ngati zogwirizana, zomwe zimagwiritsidwa ntchito kale. Amakhalabe otchuka komabe kuyang'ana mbali iliyonse ndi yopindulitsa makamaka ngati mukuganiza kugwiritsira ntchito kalembedwe kake. Nazi zinthu zochepa zomwe zimapezeka mumagulu opangira ntchito komanso momwe zimagwirira ntchito m'thupi lanu:
- Caffeine - Kafukufuku amasonyeza kuti khofiyine ili ndi phindu lothandiza kupanga masewera olimbitsa thupi. Caffeine ikuwonetseredwa kuti muwonjezere kuchuluka kwa thupi lanu, kuchepetsa kupirira, ndi kukana kutopa. Zimathandizanso kuti mitsempha yambiri yokhudzana ndi mantha (CNS), ikwaniritse ubongo wanu kugwira ntchito yopindulitsa kwambiri. Kuti mupeze zotsatira zabwino, mlingo wa caffeine umalimbikitsidwa kuti ukhale wogwirizana ndi munthu aliyense ndipo umakhala ndi mlingo wochepa (~ 3-6 mg / kg wolemera thupi). Mwamwayi, mankhwala omwe amagwiritsidwa ntchito asanayambe kugwira ntchito nthawi zambiri amaposa cafeine zomwe zimapangitsa kuti musalephere kulamulira zomwe mumaziona kuti ndizofunika kwambiri. Ochita masewera ambiri tsopano akutembenukira ku khofi yakuda ngati njira yabwino yowonetsera mavitamini a khofi ndi kupititsa patsogolo ntchito yawo yochita masewera olimbitsa thupi.
- Creatine - Chothandizira kwambiri chogwirizanitsa zomangamanga chochirikizidwa ndi maphunziro odziimira ndi kufufuza. Creatine imapangidwira kuchokera ku amino acid ndipo imayikidwa mu minofu yanu ya minofu. Cholinga chachikulu cha kulenga ndikupereka mphamvu ku maselo anu ndikusunga machitidwe a maselo. Zimapangitsa mpikisano wothamanga ndi kuwonjezeka kwa ATP (adenosine tri-phosphate) yomwe imagwiritsidwa ntchito panthawi yofulumira yamphamvu monga sprinting kapena weightlifting. Malinga ndi kafukufuku wa kafukufuku oposa 80 wofalitsidwa mu Journal of the International Society of Sports Nutrition , makina othandizira alimi amathandiza kwambiri kukula kwa minofu, mphamvu yowonjezera, ndi kupititsa patsogolo maphunziro apamwamba kwambiri (HIIT). Mlingo woyenera wotheka tsiku ndi tsiku wa kulenga ndi magalamu asanu okwera pa nthawi, njinga zamoto, ndi bwino kutengedwa ngati munthu wothandizira.
- Arginine - Chofunikira kwambiri cha amino acid ndi gawo la gulu la amino acid lomwe limamangidwa ndi nthambi ndipo ndilofunika kupanga mapuloteni. Arginine imagwiritsidwanso ntchito popanga nitric oxide, makina omwe amachititsa kuti mitsempha yanu ikhale ndi magazi abwino komanso kusintha kwa okosijeni. Palinso mwayi wathanzi kwa omwe akudwala matenda a mtima kapena matenda oopsa. Umboni wochepa wa sayansi ulipo wothandizira zomwe zikulimbikitsa kulimbikitsa masewera olimbitsa thupi kapena kuwonjezeka kwa mphamvu zothandizira anthu othamanga. Kafufuzidwe kafukufuku amafunika kuti azindikire udindo wa arginine kuwonjezera pa masewera olimbitsa thupi.
- β-alanine - Wodziwikiratu kuti beta-alanine, izi ndi amino acid mwachibadwa omwe amapangidwa m'chiwindi. Zimapezedwanso kudzera mu kudya zakudya monga nkhuku ndi nyama, ndi supplementation. β-alanine imathandizira kuwonjezera carnosine mu minofu yanu yopanga mawonekedwe a ma selo. Beta-alanine supplementation yasonyezedwa kuti ichedwa kuchepetsa kutopa kwa neuromuscular ndi kupititsa patsogolo kuthamanga kwa masewera. Kusankhidwa kwa β-alanine kudzasiyana ndi munthu chifukwa cha zomwe zingayambitse mavuto monga paraesthesia (kutling) chitsanzo. Chifukwa chisanafike mankhwala ogwiritsira ntchito mankhwala osakaniza zophatikizapo zosakaniza popanda kufotokoza magawo a wina aliyense zimathetsa mphamvu yanu yobwereza chiwerengerocho ngati mutakhala ndi zotsatira zoyipa. Kafufuzidwe kafukufuku amafunika kudziwa zotsatira za beta-alanine pa mphamvu ndi kupirira kwachitali kwautali kuposa maminiti 25 malingana ndi malo omwe adalembedwa mu Journal of the International Society of Sports Nutrition .
- Taurine - Imodzi mwa amino acid ambiri mu ubongo, retina, minofu ya thupi, ndi ziwalo mthupi lonse. Taurine imagwira ntchito zosiyanasiyana m'katikati mwa mitsempha yam'madzi (CNS) ndipo imathandiza pa chitukuko cha anthu. Zimangochitika mwachibadwa m'thupi mwathu komanso zimadya puloteni ya nyama ndi nsomba. Mudzapeza taurine kuphatikizapo zakumwa zambiri zamagetsi ndipo akhoza kugula ngati chowonjezera. Taurine imagwira ntchito monga ubongo wa ubongo mu ubongo, imayimitsa maselo a selo, ndipo imayendetsa kayendedwe ka zakudya zofunika m'thupi lanu lonse. Ngakhale kuti taurine ali ndi maudindo ambiri ofunika kwambiri, zikuwoneka kuti ndi umboni wosatsutsika wovomerezera zonena zonse za masewera olimbitsa thupi. Mwachiwonekere, kumeza taurine ndi caffeine pamodzi-zochitika zomwe zimakhalapo ndi ntchito zisanayambe kugwira ntchito-kumawonjezera kufooka kwa minofu malinga ndi kafukufuku wofalitsidwa mu Journal of Strength and Conditioning .
- Phosphates - Phosphates zimaphatikizapo alangizi a alangizi monga sodium bicarbonate , sodium citrate, ndi salimo la phosphate. Phosphates imathandiza maselo, kayendetsedwe ka magetsi, ndi ntchito zina zambiri zofunika kuti mukhale ndi thanzi labwino. Zikuwoneka kuti zimapanga mpikisano wothamanga mwa kupewera mavitamini omwe amamanga minofu panthawi ya masewera olimbitsa thupi. Mavitamini ambiri amchere amapezeka kuti ali otetezeka m'zigawo zing'onozing'ono ndipo amagwiritsidwa ntchito panthaŵi yochepa, koma akhoza kukhala ndi zotsatira zovuta ngati atengedwa muyezo waukulu. Anthu omwe akudwala matenda a impso komanso omwe amapezeka ndi impso amalangizidwa kuti asamaphatikizepo ndi phosphates popanda kufunsa dokotala wawo. Zina zowononga zotsatira zowonjezera zingaphatikizepo kupwetekedwa m'mimba, kuphulika, ndi kunyoza.
- Guarana - Chomera chofala ku Brazil kubzala mbewu zomwe zimagwiritsidwa ntchito pa zifukwa zosiyanasiyana za thanzi. Guarana amagwira ntchito molimbika ndipo imakhala kawiri kawiri ya khofiyine yomwe imapezeka mu nyemba za khofi. Guarana amanenedwa kuti apange masewera olimbitsa thupi, kuwonjezera maganizo, ndi kuchepa minofu yotopa. Kafukufuku wina amasonyeza mlingo wa mlingo wa guarana (75mg) kuti ukhale ndi mphamvu yowonjezera kuthupi popanda kuganizira za poizoni kusiyana ndi mlingo waukulu. Caffeine yasonyezedwa kuti ikulimbikitseni ntchito yanu m'maganizo ochepa, ndipo mwatsoka, ntchito zogwirira ntchito zisanathe kuchepetsa kudya.
- Betaine - An amino acid akuwonetseratu kuti thupi likhale lokonzekera komanso kulimbikitsa kukula kwa minofu. Betaine amapezeka mu zakudya zambiri monga sipinachi, beets, ndi mbewu zonse. Zimagwira ntchito m'thupi mwa kusunga chiwindi ntchito, detoxification, ndi ma makina. Betaine imathandizanso thupi lanu kupanga mafuta. Phunziro laling'ono la betaine supplementation linasonyeza betaine supplementation kuti thupi likhale lopangidwa bwino, kukula kwa minofu, ndi mphamvu yogwira ntchito.
- Nitrates - Mgwirizano wopezeka mu zakudya zambiri komanso masamba ambiri, masamba, ndi beetroot. Mutatha kudya zakudya zambiri za nitrate, thupi lanu limalitembenuza kuti nitrite ndipo limagwiritsanso ntchito kupanga nitric oxide. Nitric oxide ili ndi mbali yofunikira poyendetsa ntchito zanu zamagetsi ndi zamagazi. Pakutha masewera olimbitsa thupi, nitric oxide imatulutsa kuuluka kwa magazi, kumapangitsa mapapu kugwira ntchito, komanso kulimbitsa minofu. Ochita maseŵera ambiri amaphatikizapo madzi a tizilombo kuti apititse patsogolo kupirira kwa mtima ndi kuthamanga kwa maseŵera.
Zotsatirapo pa Kuchita Zochita Zolimbitsa Thupi ndi Mphamvu Zolimba
Zomwe zimagwiritsidwa ntchito poyamba zimapangitsa kuti thupi lanu lizigwira bwino ntchito, koma izi zimakhala chifukwa cha mankhwala a khofi osati kwenikweni. Mwinamwake mukuwononga ndalama zanu komanso bwino kumwa kapu kapena khofi yakuda musanayambe kugwira ntchito, makamaka popeza zambiri zowonjezera zowonjezera zimakhala zogwiritsidwa ntchito zokha ndipo sizingagwirizane palimodzi. Maphunziro otsatirawa afufuza momwe ntchito zowonjezerekera zowonjezeretsera zowonjezera zogwiritsira ntchito zokhudzana ndi maseŵera komanso mphamvu zamisala zikuyendera:
- Kafukufuku wofalitsidwa mu American Journal of Health-System Pharmacy anasonyeza kuti palibe umboni wokwanira umene ungapezepo mankhwala osakanikirana asanayambe kugwira ntchito monga othandizira kupititsa patsogolo ntchito. Zosakaniza zokha monga caffeine zasonyeza ubwino wa ergogenic ndi nthawi yabwino, mphamvu, ndi kuganizira zapakati pa maphunziro. Chitetezo cha mankhwalawa chikhonza kukhala chodetsa nkhaŵa monga munthu aliyense angathe kudya zazikulu kusiyana ndi ndalama zomwe analonjeza.
- Kafukufuku wofalitsidwa mu Journal of the International Society of Sports Nutrition anafufuza ngati mankhwala opangira ntchito asanawonjezere kuchulukitsa kuchuluka kwa magazi mu minofu ya minofu pa nthawi yochita masewera olimbitsa thupi. Kuwonjezeka kwa magazi kumapereka mphamvu yabwino ya okisijeni yogwira ntchito minofu pofuna kuyendetsa bwino ntchito. Zotsatira zikuwonetsa kuti zisanafike pochita masewera olimbitsa thupi sizinawathandize bwino ntchito. Nthawi yokha yomwe magazi imayenda mpaka minofu inasonyeza kuwonjezeka kwakukulu kunali kumapeto kwa ntchito ndipo ndikutsatira 80 peresenti yogwiritsira ntchito zolemetsa. Kafufuzidwe kafukufuku amafunikanso kuti mudziwe kuti ndi zinthu ziti ndi ochita masewera omwe angapindule pogwiritsira ntchito ntchito yowonjezerako.
- Kafukufuku wofalitsidwa mu International Journal of Medical Sciences anafufuzira zotsatira za zisanafike pochita masewera olimbitsa thupi, masewera olimbitsa thupi, ndi zochitika zolimbitsa thupi. Ophunzirawo adamva kuti ali ndi mphamvu zowonjezereka komanso amatha kusungulumwa bwino pa ntchito yawo poyerekeza ndi omwe akukhala ndi placebo. Komabe, palibe umboni wosonyeza kuti thupi limapangidwa bwino kapena kuchita masewera olimbitsa thupi.
- Kafukufuku wina wofalitsidwa mu Journal of the International Society of Sports Nutrition anafufuza momwe ntchito yapitayi isanayambitsire kapena popanda synephrine ingakhudzire mayankho a maphunziro pazochita zolimbana ndi amuna ophunzitsidwa. Synephrine ndi chigawo chochotsedwera ku zipatso zakuda za malalanje. Zotsatira zimasonyeza kuti kusanayambe ntchito kumapangidwira ntchito komanso kumapanga ntchito panthawi yopuma, koma kufufuza kwina kumafunika.
Mawu Ochokera
Zowonjezerapo zowonjezera mavitamini ndizofala makamaka chifukwa cha bubu la caffeine yomwe imaperekedwa panthawi yopuma. Tsoka ilo, iwo sangakhale abwino kwambiri opangira masewera olimbitsa thupi ndi mphamvu zamtundu. Palinso umboni wosakwanira wothandizira kugwiritsira ntchito zogwirizana ndi cholinga ichi. Chifukwa cha zakumwa zam'nyaka zapakhofi zomwe zisanachitike popanga mapulogalamu komanso zomwe zingawononge thanzi labwino, ndibwino kukambirana ndi dokotala musanagwiritse ntchito izi kapena zowonjezereka.
> Zotsatira:
> Eudy AE et al., Mphamvu ndi chitetezo cha zowonjezera zomwe zimapezeka mu preworkout supplements, American Journal of Health-System Pharmacy , 2013
> Jung PY et al., Zotsatira za kudya zakudya zisanayambe kugwira ntchito zimaphatikizapo komanso popanda synephrine kwa masabata asanu ndi atatu pa maphunziro omwe amatsutsana ndi amuna ophunzitsidwa bwino, Journal of the International Society of Sports Nutrition , 2017
> Kedia AW et al., Zotsatira za Pre-Workout Zowonjezera pa Lean Mass, Muscular Performance, Zomwe Zimagwira Ntchito Zomwe Zimagwira Ntchito Ndiponso Zomangamanga Zachilengedwe, International Journal of Medical Sciences , 2014
> Martin JS et al., Zotsatira za kuyambitsanso ntchito zowonjezerapo pazomwe zikutsatiridwa pazitsulo zolimbitsa thupi kuti zisawonongeke, Journal of the International Society of Sports Nutrition , 2017