Zachidule Zokhudza Masewero a Zamasewera
Chakudya cha masewera ndi nkhani yosintha nthawi zonse ndipo yakula ngati malo osangalatsa a maphunziro a zachipatala. Kafukufuku akupitiriza kulangiza njira zabwino zowonjezera zakudya ndi kuthandizira anthu akuluakulu okhudzidwa ndi othamanga okwera mpikisano. Sayansi imazindikira zakudya zamasewera komanso mphamvu zamagetsi monga "mwala wapakona wa zakudya za wothamanga."
Kodi Chakudya Chamasewera N'chiyani?
Chakudya cha masewera ndi maziko a masewera olimbitsa thupi. Ndi dongosolo lokonzekera bwino lomwe limalola anthu akuluakulu ndi ochita masewera kuti azichita bwino.
Amapereka chakudya choyenera, mphamvu, zakudya, ndi madzi kuti thupi lizisungunuka bwino komanso likugwira bwino ntchito. Chakudya cha masewera ndi chosiyana kwa munthu aliyense ndipo chimakonzedwa mogwirizana ndi zolinga za munthu aliyense. Chakudya cha masewera olimbitsa thupi chingasinthe tsiku ndi tsiku, malingana ndi zofunikira za mphamvu.
Masewera olimbitsa thanzi: Macronutrients
Mphamvu zofunikira zokhudzana ndi moyo ndi zochitika zimachokera ku chakudya chomwe timadya ndi kudya kwa madzi.
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Zowonjezereka za Zowonjezera mu Masewera Zakudya
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10 Zakudya Zomwe Muyenera Kudya Tsiku Lililonse Lokha
Mavitamini m'magulu otsatirawa amapereka mphamvu zofunikira kuti thupi likhale loyenera:
- Zakudya zimakhala zosavuta kapena zovuta, komanso chinthu chofunikira kwambiri kwa thupi la munthu. Mabala ophweka amaphatikizapo shuga mwachibadwa mu zakudya monga zipatso, ndiwo zamasamba, ndi mkaka. Mkate wonse wa tirigu, mbatata, ndiwo zamasamba, ndi oats ndi zitsanzo zabwino za carbs. Mmene thupi lanu limagwirira ntchito limathyola chakudya m'magazi kapena shuga omwe amathandiza kuti maselo, ziwalo, ndi ziwalo zanu zikhale ndi mphamvu.
- Mapuloteni amapangidwa ndi unyinji wa amino acid ndipo ndi ofunika ku maselo onse a thupi la munthu. Mapuloteni akhoza kukhala amphumphu kapena osakwanira. Mapuloteni athunthu ali ndi amino acid omwe amafunikira thupi, ndipo amaphatikizapo zinyama monga nyama, nsomba, nkhuku ndi mkaka. Mavitamini osakwanira (omwe amapangidwa mobwerezabwereza amapuloteni) nthawi zambiri samasowa imodzi kapena ingapo yamtengo wapatali wa amino acid. Zofunika kwambiri zamagino amino sizingapangidwe ndi thupi ndipo zimayenera kuperekedwa ndi chakudya. Mapuloteni amathandiza kwambiri kuti thupi liziyenda komanso kukula.
- Mafuta akhoza kukhuta kapena osatulutsidwa, ndipo amathandiza kwambiri thupi la munthu. Mafuta osasungunulidwa amaonedwa kuti ali ndi thanzi labwino komanso amachokera ku zomera monga maolivi ndi mtedza. Mafuta okhuta amapezeka mu zinyama monga zakudya zofiira ndi mkaka wa mafuta, zomwe zikuwonetseredwa kuti ziwopsa za matenda. Mafuta abwino amapereka mphamvu, kuthandizira pa kukula kwa thupi, kuteteza ziwalo zathu, ndi kusunga maselo.
Cholinga cha Masewera a Zamasewera
Achikulire okhwima ndi othamanga okwera mpikisano amatha kuyendetsa masewera olimbitsa thupi kuti awathandize kukwaniritsa zolinga zawo. Zitsanzo za zolinga zaumwini zingaphatikizepo kupeza minofu, kukulitsa thupi, kapena kupititsa patsogolo maseŵera. Zochitika zokhudzana ndi masewerawa zimafuna mapulogalamu osiyanasiyana. Zotsatira za kafufuzidwe zimasonyeza kuti zakudya zoyenera, kudya kwa caloric, kuchepetsa nthawi, zakudya zamadzimadzi, ndi zina zowonjezera ndizofunika komanso zenizeni kwa aliyense. Zotsatirazi ndizosiyana ndi zomwe zimaphunzitsa ndi masewera olimbirana omwe amapindula ndi masewera olimbitsa thupi:
Kudya Kuchita Zochita / Masewera Othamanga
Mapulogalamu amafunika chakudya chokonzedwa bwino kwa anthu okhwima komanso ochita masewera olimbirana. Kafukufuku amasonyeza kuti zakudya zoyenera kudya zimayenera kukhala ndi zakudya zokwanira zokwanira komanso mavitamini oyenera kuti azitha kuchita masewera olimbitsa thupi . Thupi lidzagwiritsa ntchito chakudya kapena mafuta ngati gwero lalikulu la mphamvu, malingana ndi kuchita masewero olimbitsa thupi ndi nthawi. Kudya kosakwanira kwa caloric kungalepheretse maphunziro ndi maseŵera.
Achikulire omwe amagwira ntchito katatu kapena kanayi mlungu uliwonse amatha kukwaniritsa zosowa zowonjezera chakudya choyenera. Ochita masewera olimbitsa thupi ochita masewera olimbitsa thupi maulendo asanu ndi limodzi kapena asanu ndi limodzi pamlungu adzafuna zakudya zambiri kuti athe kuthandizira mphamvu. Mwachitsanzo, ndipo malinga ndi kafukufuku, ndalama zomwe zimagwiritsidwa ntchito pa magetsi okwera pamaulendo a Tour de France zili pafupifupi makilogalamu 12,000 patsiku. A
- Zakudya za mafuta ndiwo gwero lamtengo wapatali la munthu wamkulu kapena wothamanga mpikisano. Malangizo otsogolera okhutira m'magazi amachokera ku kukula kwa thupi ndi kuphunzitsidwa. Zakudya za m'thupi zimayenera kudya chakudya cha tsiku ndi tsiku chikhoza kuchoka pa 45 mpaka 65 peresenti ya chakudya chonse chodyera malinga ndi zofuna zathupi.
- Mapuloteni ndi omwe amachititsa kuti minofu ikule komanso kuti ayambe kupuma. Mavitamini okwanira payekha pokhapokha athandizidwe kuti akhale ndi thanzi labwino la nayitrojeni m'thupi, lomwe ndi lofunikira kuti minofu ikhale yovuta. Mavitamini amatha kukhala osiyana kwambiri kuchokera ku .8g mpaka 2g pa kilogalamu ya kulemera kwa thupi patsiku.
- Mafuta amathandiza kusunga mphamvu, kuyang'anira mahomoni, ndi kubwezeretsanso minofu yambiri. Omega-3 ndi omega-6 ndi ofunika kwambiri mafuta omwe ndi ofunika kwambiri pa zakudya zamasewera. Zotsatira za kafukufuku zimalimbikitsa wothamanga kudya pafupifupi 30 peresenti ya chakudya chawo chonse cha tsiku ndi tsiku monga mafuta abwino.
Kudya Kupirira
Mapulogalamu opatsirana amatanthauza maola atatu kapena atatu patsiku lochita masewera olimbitsa thupi. Zakudya zam'mwamba zowonjezera ndizofunikira. Malingana ndi kafukufuku, makina okhutira m'magazi a ochita maseŵera opirira amatha 6g mpaka 10g pa kilogalamu ya kulemera kwa thupi patsiku. Mafuta ndi gwero lachiwiri la magetsi omwe amagwiritsidwa ntchito panthawi yayitali ya maphunziro.
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Zifukwa 6 Zimene Muyenera Kumwa Madzi Ambiri
Ochita masewera olimbikitsa ali pachiopsezo chotaya madzi m'thupi. Kusintha madzi ndi electrolytes kutaya mwa thukuta ndikofunikira kuti chiwongoladzanja chichitike.
Kudya Mphamvu
Kukaniza mapulogalamu ophunzitsidwa apangidwa kuti pang'onopang'ono kumanga mphamvu ya mitsempha ya chigoba. Maphunziro amphamvu ndi ntchito yaikulu. Amafuna macronutrients onse okwanira kukula kwa minofu . Kudya kwa mapuloteni ndikofunika kwambiri kuti muwonjezere ndi kusunga thupi lopanda thupi. Kafukufuku amasonyeza kuti mapuloteni amatha kukhala osiyana ndi 1.2g mpaka 3.1g pa kilo imodzi ya thupi.
Kudya Mpikisano
Kukonzekera masewera olimbirana kudzasinthasintha zofunikira pa masewera olimbitsa thupi. Mwachitsanzo, ochita masewera olimbitsa thupi amayesetsa kuwonjezera kukula kwa thupi ndi masewera a masewera awo. Othamanga kupirira amayang'ana kuchepa kwa thupi / mafuta kuti azitha kugwira ntchito pamtundu wawo. Zolinga zamasewera zidzasankha njira zabwino zogwiritsira ntchito masewera olimbitsa thupi. Kupanga chakudya choyambirira ndi kupitako kwapadera kumapikisano aliyense ndipo n'kofunikira kuti agwire bwino ntchito.
Kuthamanga ndi Masewero a Masewera
Ma hydration oyenera ndi electrolyte ndi ofunikira kuntchito ndi masewera olimbitsa thupi. Tonsefe timataya madzi tsiku lonse, koma akuluakulu ochita masewera ndi othamanga amataya madzi ena amthupi (ndi thukuta lalikulu la sodium) panthawi yopuma.
Kutaya madzi m'thupi ndi njira yotaya madzi, ndipo kuchepa kwa madzi oposa 2 peresenti ya kulemera kwa thupi kukhoza kusokoneza masewera olimbitsa thupi ndi chidziwitso. Othamanga akulimbikitsidwa kuti agwiritse ntchito njira zowonjezeramo zowonjezera monga gawo la zakudya zawo zamasewera kuti azikhala ndi thupi loyenera. Kutsekula m'madzi ndi madzi ndi zakumwa za masewera zomwe zili ndi sodium nthawi zambiri zimadya malinga ndi wothamanga ndi masewera. Kusakwanira kokwanira kwa othamanga kungapangitse zotsatirazi:
- Kutentha kwa madzi (kuchepa kwa madzi)
- Hypovolemia (kuchepa kwa plasma / magazi)
- Hyponatremia (kuchepa kwa magazi kwambiri)
Zowonjezera mu Nutrition Nutrition
Masewera olimbitsa thupi ndi zakudya ndi zosavomerezeka zomwe zimagulitsidwa kuti zithandize masewera. Malingana ndi Academy of Sports Medicine , "kugwiritsira ntchito machitidwe okhudzana ndi masewero ndi masewero olimbitsa thupi." Pali zowonjezera zowonjezera zomwe zimathandizidwa ndi kafukufuku wa zamankhwala. The Australian Institute of Sport yakhala ikupereka mndandanda wa masewera olimbitsa thupi ndi zakudya malinga ndi kufunikira kwa umboni wa sayansi:
- Chakudya cha masewera : zakumwa za masewera, mipiringidzo, ndi gels, electrolyte supplements, mapuloteni othandizira, zakudya zamadzimadzi
- Zowonjezera zamankhwala: iron, calcium, vitamini D, vitamini / mineral ambiri, omega-3 mafuta acids
- Zochita zowonjezera: Mlengi, caffeine, sodium bicarbonate , beta-alanine, nitrate
Chakudya Chamasewera cha Anthu Osiyanasiyana ndi Mazingira
Chakudya cha masewera chimakhudza zosowa zambiri za othamanga. Anthu ena ndi malo omwe akukhala amafunikira malangizo othandiza komanso zomwe zimapangitsa kuti athandizidwe.
- Wothamanga wa zamasamba : Zakudya zodyera zili ndi mapuloteni ambiri, zipatso, ndiwo zamasamba, mbewu zonse, ndi mtedza. Zikhoza kukhala zokwanira zokwanira, koma palibe umboni wokwanira wokhudzana ndi zamasamba komanso zochitika zamasewera . Kuwunika zakudya kumalimbikitsidwa kuti tipeŵe kuchepa ndi kuonetsetsa kuti chakudya chokwanira chothandizira athandizi.
- Kummwera kwapamwamba: Kuphunzitsidwa kwapamwamba ndi zakudya ndizofunikira kwa maphunziro a othamanga kumtunda wapamwamba . Kuchulukitsa maselo ofiira ofiira kuti atenge mpweya wochuluka n'kofunika. Zakudya zolemera za Iron ndizofunikira kwambiri kwa wothamanga uyu. Kuwonjezeka kwa chiopsezo cha matenda kumasonyezedwa ndi kutayika kwapamwamba kwapamwamba. Zakudya zokhudzana ndi antioxidants ndi mapuloteni ndi zofunika. Zofuna zamadzimadzi zimasiyanasiyana ndi wothamanga, ndipo kuthamanga kwake kuyenera kuyang'aniridwa payekha.
- Makhalidwe otentha: Ochita masewera othamanga pamatentha amakhala pachiopsezo chachikulu cha kutentha kwa kutentha. Matenda amoto angakhale ndi mavuto aakulu. Kuchita maselo ndi electrolyte n'kofunika kwambiri kwa othamanga ameneŵa. Njira zowonongeka zimayenera kusungira nsonga zapamwamba pochita kutentha.
- Mafunde ozizira: Zofunikira zapadera kwa othamanga omwe akuzizira m'nyengo yozizira ndizokwanira kokwanira ndi kutentha kwa thupi. Ochita maseŵera olimbitsa thupi ali pachiopsezo chachikulu cha hypothermia. Kusintha kwa caloriki ndi zakudya zamagulubudi ndizofunikira kwa wothamanga uyu. Zakudya zoyenera ndi zamadzimadzi zomwe zimalimbana ndi kutentha kwakutentha zimalimbikitsa mpikisano wabwino kwambiri wa maseŵera.
Nkhani Zapadera Zamasewera Zakudya Zakudya
Zidzakhala zosazolowereka kudya zakudya m'maseŵera. Ochita masewera ambiri amafunika kukhala ndi matupi oonda komanso olemera, ndipo amasonyeza kukula kwa minofu. Kupanikizika kosasinthasintha kungapangitse maganizo ndi maganizo a wothamanga amene amachititsa kuti asamadye zakudya. Popanda uphungu wabwino, zotsatira za thanzi labwino zingathe kukhalapo. Matenda ambiri omwe amadya pakati pa othamanga angaphatikizepo:
- Anorexia nervosa
- Bulimia
- Kusokoneza maganizo zovuta kuchita
- Orthorexia
Mwachiwonekere, zosowa za anthuwa zimasiyana kwambiri ndi za anthu ena akuluakulu kapena othamanga. Mpaka munthu yemwe ali ndi vuto la kudya akuyang'aniranso bwino, cholinga chachikulu chiyenera kukhazikitsidwa pa kuchiza ndi kuyang'anira matenda odwala, ndikudya zakudya zomwe zimayenera kuti zikhale ndi thanzi labwino, m'malo mochita masewera olimbitsa thupi.
Kulephera kwa micronutrient ndizokhudzidwa ndi anthu akuluakulu ndi othamanga. Kuwonetsetsa kuti thupi limagwira ntchito zomwe zimayambitsa micronutrients. Komanso, ochita masewera kawirikawiri amaletsa zakudya zamagulu ndi zakudya zina, zomwe zingayambitse kufooka kwa micronutrients zofunika. Kafukufuku amasonyeza kuti zofooka zomwe zimafala kwambiri ndi:
- Kulephera kwa iron: kungachititse kuti minofu ikhale yogwira ntchito ndi kusokoneza masewera olimbitsa thupi
- Kulephera kwa Vitamini D: kungachititse kuti mafupa asachepetse mphamvu komanso kuchepa kwa thupi
- Kulephera kwa calcium: kungayambitse kukonzanso mafupa, kuchepetsa kupweteka kwa minofu, ndi kuchepetsa kupweteka kwa mitsempha
Ntchito za Wamasewera Odwala
Ochita masewera ndi anthu akuluakulu omwe akugwira ntchito akufuna kutsogoleredwa ndi akatswiri a masewera kuti apititse patsogolo masewera awo. Odwala masewera a zamasewera akugwiritsidwa ntchito kwambiri kuti apange zakudya zabwino komanso zamadzimadzi zomwe zimaperekedwa kwa othamanga kapena magulu. Chidziwitso chapaderadera chagwiritsidwa ntchito pazamasewera okhudzana ndi masewera olimbitsa thupi. Odyetsa zamagetsi ayenera kudziwa zinthu izi:
- Zakudya zachipatala
- Sayansi ya zakudya
- Muzichita masewera olimbitsa thupi
- Kafukufuku wowonjezera
- Zomwe zimawoneka bwino komanso zopindulitsa
- Chakudya cha masewera chitsogozo
- Kupereka uphungu kwa ntchito zaumoyo ndi masewera
- Thandizo lachipatala
- Kukonza ndi kuyendetsa njira zowonjezera zowonjezera
- Mapulogalamu ogwira ntchito okhudzana ndi thanzi labwino, thanzi labwino, ndi machitidwe abwino
Mukufunafuna anthu ochita masewera olimbitsa thupi m'deralo? The International Society of Sports Nutrition imapereka buku lofufuzira lapamwamba pa Intaneti kuti likuthandizeni.
Mawu Ochokera
Mwinamwake mungakhale munthu wachikulire wokhutira akuyesera chithandizo cha thanzi kapena wothamanga mpikisano. Mulimonsemo, zakudya zamasewera zidzakuthandizani kuti mupambane. Kudya ndi zolinga ndizo zomwe masewera olimbitsa thupi ali nazo. Ikhoza kuthandiza kupititsa patsogolo masewera, kuwongolera zolimbitsa thupi, ndi kukwaniritsa zolinga zanu.
> Zotsatira:
> Journal of the International Society of Sports Zakudya, Zokuthandizani Zowonjezera Zokambirana Zokonzekera Kumanga Mpikisanowu: Kudya ndi zakudya zowonjezera, Eric R Helms et al., 2014
> Journal of International Society of Masewera Zakudya, Zochita za ISSN ndi kuyambiranso kwa masewera olimbitsa thupi: kufufuza ndi ndondomeko, Richard B Kreider et al, 2010
> Journal of International Society of Masewera Zakudya Zakudya Zakudya, Maimidwe a Maonekedwe: Nthawi Yokwanira, Chad Kerksick et al., 2008
> Udindo wa Odwala ku Canada, Academy of Nutrition and Dietetics ndi American College of
Masewera a Masewera, Zakudya Zabwino ndi Zochita Zokwera, D. Travis Thomas, PhD, RDN, CSSD et al., 2015.