Zakudya Zabwino za Kupambana Kwanu
Kulimbirana thupi kumalimbikitsana ndikudziwika bwino ndi sayansi. Popanda chidziwitso chothandizira ophunzira, iwo akuthawa pogwiritsa ntchito masewera olimbitsa thupi. Zowonjezereka kwambiri kudalira malingaliro olakwika ochokera kwa abwenzi ndi aphunzitsi.
Kafukufuku waposachedwapa watchula nkhaniyi. Olemba angapo anapatsidwa nkhani yeniyeni yazochita zawo ndipo apereka zofufuza zokhudzana ndi umboni zomwe zinakhazikitsidwa pa zolemba zamasayansi zowonongeka. Gululi linapangitsa kuti nkhaniyi ikhale ndi "ma calories ndi macronutrients, nthawi ya zakudya komanso nthawi ya chakudya, zakudya zowonjezera zakudya , nkhani zamaganizo komanso" sabata lalitali. "
Vuto lopitilizana la ochita masewera ambiri likusowa chidziwitso kotero amatsatira ndondomeko yowonjezera ndi yowonjezera. Izi zimachititsa kuti anthu ambiri ogwira ntchito kuntchito alephera kukwaniritsa zolinga zawo ndikukumana ndi zifukwa.
Buku lofotokozera umboni lofalitsidwa ndi Journal of the International Society of Sports Nutrition lawunikira pa gawo lofunika kwambiri la mpikisano wotsutsa: zakudya ndi supplementation. Nkhaniyi ndi yothandiza kwambiri komanso imawerengedwa bwino. Nkhaniyi ikuthandizani kuti nkhaniyi ikhale ndi chakudya choyenera komanso makamaka malangizidwe a macronutrients.
Kutenga kwa Caloric
Kawirikawiri, kukonzekera mpikisano kumatsatira miyezi isanu ndi iwiri yokha ya zakudya zamwezi 4. Zolinga zapadera zikuwaza mafuta ndi kukula kukula kwa minofu musanagwire siteji.
Munthu aliyense amayamba pazigawo zosiyanasiyana za thupi ndi kukula kwake kwa minofu. Kukhala wokhoza kusamalitsa molondola macronutrients zokhudzana ndi zosintha zosintha za wophunzira kudzera mu maphunziro ndi zofunika. Apa ndi pamene zimakhala zovuta chifukwa cha kusowa kwa kafukufuku weniweni kwa omanga thupi.
Kafukufuku amasonyeza, "Tiyenera kuyembekezera kuti chakudya cha caloric chomwe chimayamba kukonzekera chiyenera kusintha pakapita nthawi pamene thupi limachepa ndi kusintha kwa kagayidwe ka maselo kumachitika." Kutayika msanga mofulumira kungayambitse kutayika kwa thupi (LBM ) ndi mphamvu. Chimene chawonetsa kuti chapamwamba choteteza LBM ndikutaya pang'ono .5kg kapena 1.1lbs pa sabata (pafupifupi kuchepa kwa kalori 500 patsiku).
Chiwerengerochi chimachokera pa 154lb omwe amapereka 13% mwa mafuta a thupi komanso osapitirira 15lbs pa kulemera kwake kwa mpikisano ndipo amapatsidwa nthawi yokonzekera miyezi itatu. Izi zikutanthauza kuti mpikisano yemwe ali pamwamba pa kulemera kwa thupi ndi mafuta a thupi angafunike njira zowonongeka mofulumira komanso chiopsezo chotaya thupi lopanda mphamvu (LBM).
Nthawi yochuluka iyenera kuloledwa kukonzekera mpikisano. Izi zimathandiza kupewa kupweteka kolemera kwamtunduwu komwe kumagwirizana ndi kuchepa kwa LBM. Komanso, kutalika kwa pulogalamu kumakhala koyenera kwa mtundu uliwonse wa mpikisano wa thupi. Zomwe zimakhala zochepa pafupipafupi poyerekeza ndi omwe ali ndi magawo akulu a mafuta a thupi.
Phunziro la masabata khumi ndi awiri la anthu ogwira ntchito zomanga thupi linawonetsa kulemera kwakukulu kwa masabata atatu omaliza a mpikisanowo. Izi zinapangitsa kuti awonongeke thupi labwino (LBM). Izi zikuperekedwa kuti zitsatire njira zochepa zowonongeka pamapeto pa mpikisano wokonzekera mgwirizano poyerekeza ndi kuyamba kuti musataye LBM.
Mapuloteni
Zofunikira zapuloteni ndizofunikira kwa mpikisano-wothandizira komanso othandizira ena kukhalabe ndi thupi lolimba (LBM) kapena minofu. Zotsatira zafukufuku zimasonyeza kuti 1.2 mpaka 2.2g / kg a bodyweight ndi okwanira othamanga ena. Omwe amagwiritsira ntchito thupi akhoza kufuna zambiri chifukwa cha kuphunzitsidwa kwakukulu ndi kuchepa kwa caloric.
Mabuku ambiri ofufuza adawona kufunika kokwanira bwino kwa nayitrogeni. Komanso zikuwonetseratu kuti kuchita masewera olimbitsa thupi kwakukulu kumakhudzanso mankhwalawa. Nayitrogeni ndi mankhwala omwe amapezeka mthupi mwathu, makamaka m'mapuloteni komanso ofunikira moyo.
Kuwerenga kwa nayitrogeni kolakwika kumagwirizana ndi matenda owononga thupi, kuvulala ndi nthawi ya kusala. Mapuloteni ochulukitsa apangitsa mpikisano kukhalabe ndi mphamvu ya nayitrogeni yokwanira kuti minofu ikule ndi kukonzanso.
"Posachedwapa ndondomeko yowonongeka ya Helms et al., Yomwe imakhala ndi mapuloteni omwe amatsutsidwa, othamanga, othamanga pa nthawi ya caloric imasonyeza kuti 2.3-3.1 g / kg a LBM, omwe angakhale oyenerera kumanga thupi."
Kafukufuku wambiri pa zofunikira za mapuloteni ndi othamanga achita. Kafukufuku wowonjezereka wokhudzana ndi mpikisano -kukonzekera ndi kumangiriza thupi kumakhala koyenera chifukwa cha zosiyana siyana za masewera onse.
Zakudya
Zakudya zapatseni zimapereka mphamvu kwa omanga thupi kuti adziwe ntchito zawo zotsutsana. Komabe, zofuna za carbu zimatha kusiyana ndi ophunzira onse. Kudya kosafunika kwa carb kungapangitse maphunziro osagwira ntchito pamene kudyetsa kuchuluka kwa chakudya kumapangitsanso ntchito.
Kafukufuku waposachedwapa amasonyeza kudya ma carb ndi mtengo wa 4-7g / kg wa kulemera kwake ndipo malingana ndi gawo la maphunziro ndi opindulitsa. Komabe, zinanenedwa kuti anthu ochita masewera olimbitsa thupi omwe ali ndi vuto la caloric amafunikira kukwaniritsa mapuloteni ndi mafuta. Izi zikhoza kusokoneza kuthekera kwawo kukhala kumapeto kwa chakudya cha carb.
Zonsezi, izi zimapereka njira zabwino zoyambira ndikuyesa kudya chakudya chokwanira pampikisano. Pamene ochita mpikisano akufikira cholinga chawo cholemera ndi mafuta ochepa thupi, zimatchulidwa kuti ndi njira yabwino yothetsera kuchepa kwa caloric ndi kuwonjezera chakudya ndi 25-50g. Izi zingathandize kusunga minofu ndi zochitika zokhudzana ndi masewera.
Zakudya za m'magazi komanso mapuloteni apamwamba angapereke zotsatira zowonjezera kulemera kwa thupi. Komabe, kafufuzidwe amasonyeza kuti malo oletsedwawo amakhalapo pamene kuchepetsa kwawo kungapangitse kuti mpikisano kuopseza thupi (LBM) kutayika ndi kuchepa kwa ntchito.
Mapeto a kafukufuku: "N'zotheka kuti mpikisano omwe amafika pachimake angakhale ndi madontho osatetezeka." Ochita kafukufuku omwe amaphunzira masabata khumi ndi anayi omaliza a mpikisano wotsutsa anawonetsa kuwonjezeka kwa carbs mu masabata omaliza a zakudya zomwe zatha mahomoni osokoneza bongo komanso osokoneza bongo omwe amachepetsa thupi lopanda mpikisano.
Mafuta
Mapuloteni ofewa ndi carbs akhala akuda nkhawa kwambiri chifukwa cha mpikisano wotsutsana ndi mafuta. Kufunika kwa kudya koyenera koyenera sikungakanidwenso ngati kofunikira.
Kudyetsa mafuta okwanira kumagwirizana ndi kulamulira maantimoni a hormone. Kafukufuku amasonyeza kuti kudya mafuta kumakhudza kwambiri thupi la thupi (LBM) pa nthawi ya zakudya. Mtsutsano ulipo "pakuti mafuta omwe amapanga makilogalamu 20 mpaka 30% apangidwa kuti apange mphamvu za testosterone pa othamanga amphamvu."
Popeza amapatsidwa mapuloteni ndi zakudya zamagazidwe, kafukufuku wina amasonyeza kuti magawowa akhoza kukhala okwera kwambiri. Kafukufuku wina wasonyeza kuwonongeka kwa thupi ndi kuchepa kwa caloriki kukhala vuto lalikulu la kuchepa kwa testosterone komanso kuchepa kwa mafuta okha.
"Phunziro lachindunji la ochita masewera olimbitsa thupi omwe amatha kudya zakudya zamapuloteni, zomwe zimakhala ndi mafuta ochepa kwambiri omwe amachititsa kuti ma carbohydrate azikhala othandiza kwambiri poletsa kutayika kwa LBM kuposa mafuta apamwamba, njira zowonjezera mafuta."
Zikuwoneka kuti malangizidwe a mafuta ochepa a 15-20% angakhale oyenerera ngati zoyenera zamasamba ndi mapuloteni amakhalabe.
Kafukufuku Akufuna Kuti Inu Mudziwe
Kufufuza kwa nthawi yaitali ndikofunika kuti thupi likhale lokonzekera komanso kukonzekera mpikisano.
Matenda a dysmorphia (osakhutira ndi chifanizo cha thupi) ndi matenda odwala ndi osowa m'magulu a thupi komanso kuzindikira koyambirira n'kofunika kupeĊµa zovuta zaumoyo.
Nthawi zosawerengeka kapena kutha kwa zozungulira zingakhale zovuta kwa akazi omanga thupi.
Cholinga cha mpikisano ndi masewera osiyanasiyana ndipo thupi lirilonse lidzayankha mosiyana ndi ntchito yogwiritsira ntchito zakudya. Ngakhale malangizowo aperekedwa, kugwiritsira ntchito malangizo okhudzana ndi zakudya kungakhale kofunikira.
Zotsatira
Journal of International Society of Sports Nutrition, Malingaliro ozikidwa pazowonjezera zokonzekera makonzedwe olimbitsa thupi: kukondweretsa ndi supplementation, Eric R Helms et al., 5/12/14
Magazini Yapadziko Lonse Yamasewero a Zamasewera, Zosankha za Chakudya cha anthu omanga thupi, Sandoval WM et al., 3/91
Journal of the American Dietetic Association, Mauthenga Amadzimadzi, Zakudya, ndi Zaumoyo za Mpikisano wa Amuna ndi Akazi, Kleiner SM et al., 7/90
Masewera Amankhwala Mankhwala Othandiza, Masewera olimbitsa thupi pa masewera olimbitsa thupi, Lambert CP et al., 2004
Journal of Athletic Training, Position Statement, National Athletic Trainingers 'Association Position Statement: Kulephera Kulemera Kwambiri ndi Kukonzekera Zochita mu Masewera ndi Zochita, 6/11