Zomwe mumadya zimakhudza momwe mungagwiritsire ntchito mphamvu yanu ku minofu yanu. Thupi limatembenuza chakudya kuti likhale mafuta kupyolera mu njira zosiyanasiyana zamagetsi ndipo kukhala ndi chidziwitso chachikulu cha machitidwewa kungakuthandizeni kuphunzitsa ndi kudya bwino komanso kulimbikitsa masewera anu onse.
Zonse Zokhudza ATP
Chakudya cha masewera chimamangidwa pakumvetsetsa momwe zakudya monga mafuta, mafuta, ndi mapuloteni amathandizira kuti mafuta azifunikira thupi kuti lichite masewera olimbitsa thupi.
Zakudyazi zimasanduka mphamvu monga adenosine triphosphate kapena ATP. Amachokera ku mphamvu yotulutsidwa ndi kuwonongeka kwa ATP yomwe imalola maselo kuti agwirizane. Komabe, mchere uliwonse uli ndi katundu wapadera womwe umasintha momwe ungatembenukire ku ATP.
Zakudya za mafuta m'thupi ndizomwe zimapangitsa kuti mafuta asapitirire kwambiri, ngakhale mafuta atha kukhala ndi mphamvu zochepa kwambiri kwa nthawi yaitali. Mapuloteni amagwiritsidwa ntchito kuti asunge ndi kukonza ziwalo za thupi ndipo sizimagwiritsidwa ntchito popanga mphamvu zopweteka.
Mphamvu Njira
Chifukwa thupi silingakhoze kusunga mosavuta ATP (ndipo zomwe zasungidwa zimagwiritsidwa ntchito patangotha masekondi angapo), m'pofunika kuti pitirizani kupanga ATP panthawi yochita masewera olimbitsa thupi. Kawirikawiri, njira ziwiri zikuluzikulu zomwe thupi limasinthira zakudya ku mphamvu ndi:
- Matenda a aerobic (okosijeni)
- Anaerobic metabolism (popanda mpweya)
Njira ziwirizi zikhoza kupatulidwa. Kawirikawiri ndizophatikiza magetsi omwe amapereka mafuta oyenerera kuti azitha kuchita masewera olimbitsa thupi, ndi mphamvu komanso nthawi yomwe ntchitoyo ikugwiritsire ntchito nthawi.
ATP-CP Njira ya Anaerobic Energy
Nkhondo ya ATP-CP (yomwe nthawi zina imatchedwa phosphate) imapereka masekondi khumi a mphamvu ndipo imagwiritsidwa ntchito pochita masewera olimbitsa thupi monga mamita a mamita 100. Njirayi sikutanthauza mpweya uliwonse kuti upange ATP. Choyamba amagwiritsa ntchito ATP iliyonse yosungidwa mumtambo (pafupifupi masekondi 2-3 akufunika) ndipo imagwiritsa ntchito creatine phosphate (CP) kuti iyambenso kuyambanso ATP mpaka CP ikutuluka (masekondi 6-8).
Pambuyo pa ATP ndi CP zimagwiritsidwa ntchito thupi lidzapitirirabe ku aerobic kapena anaerobic metabolism (glycolysis) kuti apitirize kulenga ATP kuti azichita masewera olimbitsa thupi.
Anaerobic Metabolism - Glycolysis
Manerobic mphamvu njira, kapena glycolysis, imapanga ATP yokha kuchokera m'zakudya, ndi lactic acid kukhala mankhwala. Anaerobic glycolysis imapereka mphamvu pogonjetsa (pang'ono) kwa shuga popanda kufunikira mpweya. Manerobic metabolism imapangitsa mphamvu kuti ikhale yochepa kwambiri, yomwe imatha kupitirira miyezi ingapo kuti mchere wa lactic usamangidwe kufika kumalo omwe amadziwika kuti lactate ndi kupweteka kwa minofu, kutentha ndi kutopa zimapangitsa kuti zikhale zovuta kusunga kwambiri.
Aerobic Metabolism
Mavitamini aerobic amachititsa mphamvu zowonjezereka kwa ntchito yaitali. Amagwiritsa ntchito oksijeni kutembenuza zakudya (zakudya, mafuta, ndi mapuloteni) kwa ATP. Ndondomekoyi ndi yocheperapo kusiyana ndi njira za anaerobic chifukwa zimadalira kayendetsedwe ka mpweya kutulutsa mpweya ku minofu yogwira ntchito musanayambe ATP. Kuthamanga kwa magazi kumagwiritsidwa ntchito makamaka pakuchita masewera olimbitsa thupi , omwe sagwirizana kwambiri ndipo akhoza kupitiriza nthawi yaitali.
Pakati pa maseŵera olimbitsa thupi, wothamanga adzasunthira njirazi.
Pamene zochitika zolimbitsa thupi zimayamba, ATP imapangidwa kudzera mwa anaerobic metabolism. Ndi kuwonjezeka kwa kupuma ndi mtima wa mpweya, pali mpweya wochulukirapo wochulukirapo komanso kuthamanga kwa magazi kumayamba ndikupitirira mpaka chipinda cha lactate chikufikira. Ngati msinkhu uwu wapitirira, thupi silingathe kutulutsa mpweya mwamsanga kuti likhale ndi ATP ndi anaerobic metabolism. Popeza kuti dongosololi ndi laling'ono komanso ma lactic asidi akukwera, mphamvu sizingatheke ndipo wothamanga adzafunika kuchepetsa mphamvu yakuchotsa lactic acid-up.
Kuwotcha mphamvu zamagetsi
Mavitamini amatembenuzidwa ku ATP pogwiritsa ntchito mphamvu ndi nthawi yaitali, ndi mavitamini monga chomera chachikulu chomwe chimapangitsa kuti thupi likhale labwino kwambiri, komanso mafuta amapereka mphamvu panthawi yochita maseŵera olimbitsa thupi.
Mafuta ndi mafuta olimbikitsa kupirira, koma sizowonongeka kuti azichita masewera olimbitsa thupi monga sprints kapena nthawi. Ngati kuchita masewera olimbitsa thupi (kapena pansi pa 50 peresenti ya kuchuluka kwa mtima), muli ndi mafuta okwanira okwanira kuti muzigwira ntchito maola ambiri kapena ngakhale masiku ngati mpweya wokwanira uli wokwanira kuti thupi likhale ndi mphamvu.
Pogwiritsa ntchito mphamvu zolimbitsa thupi, mavitamini amadzimadzi amatenga. Ndibwino kwambiri kuposa mafuta a metabolism koma amakhala ndi malo osungira mphamvu. Zakudya zosungidwa (glycogen) zimatha kupitirira maola awiri ochepetsetsa kufika pochita masewera olimbitsa thupi. Pambuyo pake, kutaya kwa glycogen kumachitika (zakudya zosungidwa zimagwiritsidwa ntchito mmwamba) ndipo ngati mafutawo saloledwa m'malo othamanga akhoza kugunda khoma kapena "bonk." Wothamanga angapitirizebe kuchita zinthu zolimbitsa thupi kuti apitirize kuchita masewera olimbitsa thupi kwa nthawi yaitali. Ichi ndi chifukwa chake n'kofunika kudya chakudya chokhazikika chokhazikika m'magazi ochita maseŵera olimbitsa thupi omwe amatha maola angapo. Ngati simutenga chakudya chokwanira, mumakakamizika kuchepetsa mphamvu yanu ndikugwiritsanso ntchito mafuta a metabolism kuti mugwire ntchito.
Pogwiritsa ntchito mphamvu zolimbitsa thupi, mphamvu zamagetsi zimayambitsa mphamvu kwambiri komanso anaerobic metabolism imatenga. Izi ndi chifukwa thupi lanu silingalowemo ndikugawira oxygen mofulumira kuti ligwiritse ntchito mafuta kapena zakudya zamagetsi m'thupi mosavuta. Ndipotu, chakudya chimapanga mphamvu zowonjezera kawiri kawiri (mphamvu ya ATP) pa gramu pamene zimagwiritsidwa ntchito poyerekeza ndi mpweya wochuluka wokwanira kusiyana ndi pamene amapanga mpweya wochuluka wa okosijeni, womwe umapezeka m'malo ochita khama (sprinting).
Ndi maphunziro oyenerera, mphamvuzi zimagwira ntchito ndikukhala zogwira mtima komanso zimapangitsa kuti thupi likhale lolimba kwambiri.
Kuchokera
Wilmore, JH, ndi Costill, DL Physiology ya Masewera ndi Zochita: Zolemba 3. 2005. Anthu Kinetics Publishing.