Masewera olimbitsa masewera amaimira mabizinesi ambirimbiri. Akuluakulu ndi ochita masewera amatha kukopeka ndi malonda othandizira. Malonjezano a kupititsa patsogolo ntchito zina mwazinthu zina ndizolimbikitsa kugula zakudya zina kuti zitheke. Kusakhala ndi malamulo othandizira komanso kuteteza khalidwe kumatanthauza kusakhulupirika komanso zopanda ntchito zomwe zikugwiritsidwa ntchito.
Akuti pakati pa 39 ndi 89 peresenti ya msika wothandizira mdziko lonse lapansi ndi othamanga omwe ali othamanga kwambiri pakati pa othamanga achikulire komanso olemekezeka.
Kodi Mbali Ndi Chiyani?
Zakudya zowonjezera zimayesedwa kukhala kuwonjezera pa zakudya zowonjezera kale. Akulu akulu kapena ochita masewera angaphatikizepo zowonjezerapo kuti athe kuthana ndi zosowa zowonjezera zakudya, kuchepetsa kufooka kwa zakudya, kupititsa patsogolo masewera kapena kukwaniritsa zolinga za thupi lawo. Popanda dongosolo labwino labwino, zakudya zowonjezerapo zimakhala zosagwira ntchito.
Zowonjezeretsa malamulo ndi miyezo
Zakudya zowonjezera zowonjezera zaikidwa m'gulu la chakudya chapadera ndipo sizimagwiritsidwa ntchito ngati mankhwala osokoneza bongo. Zakudya sizikufunikira kuti ziperekedwe ku Food and Drug Administration (FDA) kuti zigwiritsidwe ntchito. Ngakhale kuti FDA ikhoza kubwereza zowonjezera ndi zokhudzana ndi umoyo wa zowonjezereka, ndizochepa zomwe zimafufuzidwa.
Masewera othandizira masewera amavomere amaloledwa kupanga zokhudzana ndi thanzi ndi FDA malinga ndi zomwe malondawo ali owona komanso kuchokera pa umboni wa sayansi.
Mwamwayi, zochepa zowonjezereka zowonjezera zopindulitsa za ergogenic zimathandizidwa ndi kufufuza kwachipatala. Izi zimasiya munthu wamkulu kapena wothamanga wokhazikika popanda chitsimikizo cha chitetezo, mphamvu, potency kapena chiyero cha zakudya zowonjezera zakudya kapena zozizwitsa.
- Zakudya zowonjezera zakudya zimaphatikizapo mavitamini, mchere, amino acid, zitsamba, botanicals, ndi zowonjezera kapena zimachokera ku zomera kapena zakudya. Amagulitsidwa monga capsules, mapiritsi, zamadzimadzi, powders kapena mipiringidzo ndipo amafunika kuti azidziwika bwino ngati zakudya zowonjezera zakudya.
- Zothandizira zopanda mphamvu zimaphatikizapo zinthu, mankhwala kapena njira zomwe zimagwiritsidwa ntchito popititsa patsogolo masewera. Amatha kuchoka ku zovomerezeka za zakudya zamagulu amadzimadziza "njira zosagwirizana ndi zosavomerezeka ndi zopanda chitetezo monga anabolic-androgenic steroid ntchito."
Kuwona Ubwino wa Zakudya Zoonjezera
Kugwiritsira ntchito ntchito kumatsutsanabe ndipo ndisankha nokha. Mafunso ofunsidwa ndi anthu achikulire okhudzidwa, othamanga, ndi masewera olimbitsa thupi amakhudzana ndi kupanga ndi kuwonjezera khalidwe. Kupeza mauthenga ofotokoza kafukufuku wamakono akulangizidwa kale musanayambe kudya zakudya zamasewera ndi zowonjezereka. Bungwe la International Society of Sports Nutrition (ISSN) limalimbikitsa kuyesa kulingalira ndi zoyenera za sayansi kumbuyo kwa madandaulo othandizira kuti athandizire masewera. Mafunso otsatirawa ndi awa:
- Kodi chiwerengero cha supplement chimawoneka bwino?
- Kodi pali umboni wa sayansi ulipo?
- Kodi ndalama zowonjezera kapena zowonjezera?
Zowonjezera zimagulitsidwa pa ntchito ya thanzi ndi zochita masewera olimbitsa thupi pogwiritsa ntchito zopempha zomwe zachokera kufukufuku woyambirira. Zomveka zowonjezera zimalonjeza koma nthawi zambiri sizigwirizana ndi zofufuza zachipatala. Malingaliro odalirika pa intaneti monga Journal of the International Society of Sports Nutrition kapena Pub Library ya National Med of Medicine idzakuthandizani kuzindikira ngati chowonjezera chimachokera pa umboni wabwino wa sayansi kapena ayi.
Ngati mukugwira ntchito ndi odyetsa masewera kapena katswiri, akhoza kukhala chithandizo chamtengo wapatali powonjezera kufotokoza kafukufuku. Zomwe zimasonkhanitsidwa zidzakuthandizani kupanga chisankho chabwino chokhudza kutenga masewera olimbitsa thupi pa zolinga zaumoyo ndi masewera.
Momwe Sayansi Imasankhira Zowonjezera
Zakudya zowonjezera ndi zowonjezereka zimagulidwa ndikudzinenera kuti zimapangitsanso zakudya komanso maseŵera a munthu wamkulu kapena wothamanga. Kafukufuku wa chipatala akupitiriza kufotokoza zolakwika zazinthu zowonjezera zaumoyo. International Society of Sports Nutrition (ISSN) wapereka chigawo cha zowonjezeretsa zochokera ku kafukufuku wamakono:
- Zikuwoneka zogwira mtima : Mafukufuku ochulukitsa kafukufuku amasonyeza kuti ndi otetezeka.
- Mwinamwake zogwira mtima : Poyamba zowonjezerapo zotsatirazi ndi zabwino, koma kufufuza kwina n'kofunika kuti muone zotsatira za maphunziro ndi masewera olimbitsa thupi.
- Kumayambiriro kukauza : Kuwonjezera mfundoyi ndizomveka koma alibe kufufuza kokwanira kuti zithe kugwiritsidwa ntchito.
- Zikuwoneka kuti sizikuthandiza : Zopereka zosakhala ndi umboni weniyeni wa sayansi ndi / kapena kafukufuku wasonyeza kuti chowonjezeracho sichingakhale chotheka komanso / kapena chosatetezeka.
International Society of Sports Nutrition (ISSN) imasonyeza kuti maziko a pulogalamu yabwino yophunzitsira ndi chakudya chopatsa thanzi chopatsa thanzi. Ngati zowonjezereka zikuganiziridwa , ISSN imapereka zakudya zowonjezerapo kuchokera ku gawo limodzi (mwachiwonekere lothandiza). Zina zowonjezerapo zikhoza kuyesedwa ngati kuyesera. Amapititsa patsogolo zowonjezereka m'magulu atatu (oyambirira kwambiri kuti asanene) ndipo samathandiza othamanga kutenga zowonjezereka m'gulu lachinayi (mwachiwonekere zosagwira ntchito).
Mtengo Wowonjezera wa Vitamini ndi Kuchita Zochita
Mavitamini ndiwo mankhwala oyenera kuti athetse kayendedwe kabwino ka magetsi, kupanga mphamvu, mphamvu zamagetsi ndi kuteteza maselo athu. Kusanthula kwa zakudya pa anthu akuluakulu ochita masewera kapena ochita masewerawa wanena kuti akusowa mavitamini. Ngakhale kuti kafukufuku amasonyeza kuti phindu la kumwa mavitamini kuti akhale ndi thanzi labwino, zakhala zopanda phindu kuti zingapindulitsidwe. Mavitamini otsatirawa omwe amapezeka kwa othamanga afufuzidwa ngati zofunikira zowonjezera zakudya:
| Zosintha | Chidziwitso cha Ergogenic | Zotsatira zafukufuku |
|---|---|---|
| Vitamini A | zingathandize masewera a masewera | palibe kusintha kwa masewera |
| Vitamini D | kuthandizira kupewa kutaya mafupa | Thandizani kuthandizira kashiamu |
| Vitamini E | zingaletsere kusintha kwakukulu kwaulere | kuchepa kwa nkhawa yowonjezera yomwe yapezeka / kufufuza kwina kofunikira |
| Vitamini K | kuthandizira fupa fupa | Ochita masewera achikazi otchuka amasonyeza kusintha kwa mafupa mapangidwe ndi resorption |
| Thiamin (B1) | zingathandize kuti anaerobic asamangidwe bwino | siziwoneka kuti zimapangitsa mphamvu yogwiritsira ntchito masewera olimbitsa thupi pazolowera |
| Riboflavin (B2) | Zingathandize kuti mphamvu zowonjezera zitheke | siziwoneka kuti zimapangitsa mphamvu yogwiritsira ntchito masewera olimbitsa thupi pazolowera |
| Niacin (B3) | akhoza kupititsa patsogolo mphamvu yamagetsi, kuyambitsa kolesterolini komanso malo osungira mafuta | amasonyeza kuchepa kwa kolesterol koma kuchepetsa mphamvu yogwiritsira ntchito ntchito |
| Pyridoxine (B6) | akhoza kusintha minofu, mphamvu, mphamvu ya aerobic ndi kuganizira za maganizo | Ochita masewera olimbitsa bwino sakuwonetsa kusintha kwa maseŵera. Zina zinapanga luso lothandizira pamagetsi pomwe ali ndi Vitamini B1 ndi B12. |
| Cyano-cobalamin (B12) | akhoza kuonjezera minofu ndi kuchepetsa nkhawa | palibe zowonongeka zowonongeka, komabe, palimodzi ndi mavitamini B1 ndi B6 zingachepetse nkhawa |
| Folic acid (mwambo) | akhoza kuwonjezera maselo ofiira ofiira kuti mpweya wabwino ukhale wabwino ndi kuchepetsa zilema zobereka | anapeza kuti kuchepetsa kubereka kwa amayi omwe ali ndi pakati, koma kusonyeza kuti sitingapangitse kuti maseŵera awonongeke |
| Pantothenic acid | akhoza kupindula ndi mphamvu ya aerobic | malipoti a kafukufuku alibe ntchito yowonjezereka bwino |
| Beta-carotene | kuthandizira masewera olimbitsa thupi | kuthandizira kuchepa kwa masewera olimbitsa thupi, koma kufufuza kwina kuli kofunika kuti apange masewera olimbitsa thupi |
| Vitamini C | akhoza kusintha kagayidwe kake ka maseŵera olimbitsa thupi pa nthawi yolimbitsa thupi | ochita masewera olimbitsa bwino amasonyeza kuti sakuchita bwino |
Mtengo Wowonjezerapo wa Mchere wa Atsikana
Mchere ndi zinthu zofunikira kwambiri kuti zitsulo zitsulo, maonekedwe ndi kukonzanso, machitidwe a mahomoni ndi ubongo. Kafukufuku amasonyeza kuti anthu akuluakulu ochita masewera kapena othamanga akhala akulephera mu zinthu zofunika izi. Kuperewera kwa mineral kungakhudze kwambiri maseŵera a maseŵera ndipo chotero zowonjezera zingakhale zothandiza. Mankhwalawa amathandiza kuti athandizidwe ngati asayansi omwe amawafunsa kuti:
| Zosintha | Chidziwitso cha Ergogenic | Zotsatira zafukufuku |
| Boron | akhoza kulimbikitsa kukula kwa minofu panthawi yophunzitsidwa | palibe umboni womwe ulipo pakuthandizira mfundoyi |
| Calcium | akhoza kulimbitsa mafupa ndi mafuta a metabolism | Kuwonetseratu kuti pangakhale kukula kwa mafupa omwe amapezeka ndi vitamini D ndipo angalimbikitse mafuta a shuga. Palibe zopindulitsa zokhudzana ndi masewera. |
| Chromium | amagulitsidwa monga chromium picolinate ndipo amati akuwonjezera kuchuluka kwa thupi ndi kuchepetsa mafuta a thupi | Kafukufuku waposachedwa sakusonyeza kusintha kwa misa wathanzi kapena mafuta ochepa |
| Iron | zingathandize kusintha machitidwe aerobic | Kuwonetseredwa kumangowonjezera machitidwe aerobic kwa othamanga omwe ali ndi vuto lachitsulo kapena kuchepa kwa magazi |
| Magnesium | zingakuthandizeni kupeza mphamvu ya metabolism / ATP | Kuwonetseredwa kuti kungopititsa patsogolo ntchito yochita masewera othamanga omwe ali ndi vuto la magnesiamu |
| Phosphorus (salimo la phosphate) | Zingathe kusintha mphamvu zamagetsi m'thupi | Kuwonetseredwa kuti kulimbitsa dongosolo la mphamvu ya aerobic panthawi yophunzitsira kupirira. Kufufuzanso kwina kumafunika |
| Potaziyamu | zingathandize ndi kupweteka kwa minofu | palibe zopindulitsa zapadera zomwe zimafotokozedwa ndipo kafukufuku sichidziwika bwino ngati zimathandiza ndi kupweteka kwa minofu |
| Selenium | zingakuthandizeni kuchita masewera olimbitsa thupi | Kusintha kwa ntchito yochita masewera olimbitsa thupi sikunasonyezedwe |
| Sodium | Zingathandize kuthyola minofu ndikuchepetsa chiopsezo cha hyponatremia | Kusonyezedwa kuti kusunga madzi okwanira panthawi yophunzitsidwa kwambiri ndikupewa hyponatremia |
| Vanadyl sulfate (vanadium) | zingayambitse kukula kwa minofu, kupititsa mphamvu ndi mphamvu | sichiwonetsedwe kukhala ndi zotsatirapo pa minofu, mphamvu kapena mphamvu |
| Zinc | akhoza kuchepetsa matenda opatsirana opuma pa nthawi yovuta | kuwonetsetsa kuti kuchepetseratu masewera olimbitsa thupi kumachititsa kusintha kwa chitetezo cha mthupi panthawi yophunzitsa |
Madzi monga Thandizo Lowonjezereka kwa Othamanga
Madzi amaonedwa kuti ndiwothandiza kwambiri okhudzidwa ndi zakudya zothandiza anthu okalamba komanso othamanga. Ngati 2 peresenti kapena zolemera za thupi zimatayika mwa thukuta, maseŵera angakhale osowa kwambiri. Kuchepa kwa 4 peresenti kapena kuposerapo pa nthawi yochita masewera olimbitsa thupi kungayambitse kutentha, kutentha, kapena kuwonongeka kwakukulu kwa thanzi. Ndikofunika kuti akuluakulu ndi ochita masewera olimbitsa thupi azitha kuyendetsa kayendetsedwe ka madzi pamaphunziro ndi zochitika zokhudzana ndi mpikisano. International Society of Sports Nutrition (ISSN) ikuvomereza kuti:
- Kugwiritsa ntchito madzi okwanira okwanira ndi masewera olimbitsa thupi kuti asunge madzi ndi madzi
- Achinyamata ayenera kumwa 0,5 mpaka 2 malita pa ola la madzi kuti athetse kuchepa
- Osadalira ludzu ngati chizindikiro chomwa madzi kapena zakumwa za masewera
- Ochita maseŵera ayenera kudziyeza okha asanayambe kuchita masewera olimbitsa thupi
- Idyani makapu atatu a madzi pa mapaundi onse omwe ataya pa masewera a masewera
- Pewani njira zowonongeka zowonjezera kuphatikizapo zithunzithunzi za sauna, kuvala zitsulo zamagetsi, kugwiritsa ntchito zodzoladzola, kusanza, kapena kudya kwambiri
Chotsatiracho ndicho kukhala ophunzira kwambiri pa njira zoyenera zogwiritsira ntchito masewera olimbitsa thupi . Izi zidzakuthandizani kusunga bwino madzi okwanira komanso kupereka zochitika zolimbitsa thupi.
Udindo wa Zakudya Zamankhwala kwa Othamanga
Zakudya zowonjezera zakudya zingathandize kwambiri pa masewera olimbitsa thupi. Komabe, ayenera kuwonedwa ngati zakudya zowonjezera zakudya, osati m'malo mwa zakudya zabwino. Ngakhale pali zowonjezera zochepa zowonjezeredwa zotsatiridwa ndi umboni wa sayansi pofuna kupititsa patsogolo masewera olimbitsa thupi, pali ena omwe amasonyeza kuti ndi othandiza kuchita masewera olimbitsa thupi ndi kuchiza. Kaya ndinu wamkulu wamkulu, wothamanga akugwira yekha, kapena wamulemba katswiri wamasewera , ndizofunika kukhalabe panopa pa kafukufuku wowonjezera. Zotsatirazi zowonjezera zokhudzana ndi zakudya zakhala zikufufuzidwa ndikuziika monga: zogwira mtima, zogwira mtima, mofulumira kuti zidziwitse, kapena zikuwoneka zopanda ntchito:
Zikuwoneka zogwira mtima komanso zambiri zotetezedwa:
- phindu lolemera
- kulenga
- mapuloteni
- zofunika amino acid (EAA)
Kuchepetsa kulemera kwa thupi:
- Zakudya za calorie zosakanizika, ufa wothira mafuta (MRPs), okonzeka kumwera akugwedezeka (RTDs)
- ephedra, caffeine, ndi salicin yomwe imakhala ndi mavitamini owonjezera omwe amawatsatiridwa kuti azitha kutero ( ephedra akuletsedwa ndi FDA )
Kupititsa patsogolo zoonjezeretsa:
- madzi ndi zakumwa za masewera
- Zakudya zamagazi
- kulenga
- sodium phosphate
- sodium bicarbonate
- caffeine B-alanine
Mwinamwake zothandiza koma zofufuzira zambiri zimafunika:
Zomangamanga zomanga thupi:
- HMB mwa anthu osaphunzitsidwa, mapulogalamu oyambitsa maphunziro
- BCAA (branched chain amino acids)
Kuchepetsa kulemera kwa thupi:
- zakudya zam'mwamba
- calcium
- tchire wobiriwira
- conjugated linoleic acids (CLA)
Kupititsa patsogolo zoonjezeretsa:
- Pambuyo pazizolowezi zamagetsi ndi mapuloteni
- zofunika amino acid (EAA)
- nthambi ya amino acid (BCAA)
- HMB
- glycerol
Kumayambiriro kuti adziwe ndi kusowa kofufuza:
Zomangamanga zomanga thupi:
- α-Ketoglutarate
- A-Ketoisocaproate
- ecdysterones
- kukula hormone kumasula peptides ndi zobwebweta
- α-Ketoglutarate
- zitsulo / magnesium aspartate
Kuchepetsa kulemera kwa thupi:
- gymnema sylvestre, chitosan
- Phosphatidl Choline
- zabwino
- coleus forskolin
- DHEA
- psychotropic Zakudya / Zitsamba
Kupititsa patsogolo zoonjezeretsa:
- mtundu wa triglycerides
Zikuoneka kuti sizothandiza kapena / kapena zosatetezeka:
Zomangamanga zomanga thupi:
- glutamine
- smilax
- masoflavones
- sulfo-polysaccharides (myostatin inhibitors)
- boron
- chromium
- conjugated linoleic acid
- gamma oryzanol
- prohormones
- tribulus terrestris
- vanadyl sulfate (vanadium)
Kuchepetsa kulemera kwa thupi:
- calcium Pyruvate
- Chitosan
- chromium (osagwidwa ndi matenda a shuga)
- HCA
- L-Carnitine
- phosphates
- herbal diuretics
Kupititsa patsogolo zoonjezeretsa:
- glutamine
- Pewani
- inosine
Zowonjezera Zaumoyo Zambiri Zomwe Zimalimbikitsidwa kwa Othamanga
Kukhalabe ndi thanzi labwino kwa akulu akulu ndi ochita masewera n'kofunikira. Ndi ochita masewera olimbitsa thupi owonjezera ndi zakudya zina zoonjezera kuti akhalebe athanzi pa nthawi yochita masewera olimbitsa thupi. Bungwe la American Medical Association (AMA) limalimbikitsa anthu onse a ku America kuti "azigwiritsa ntchito multivitamin tsiku lililonse" kuti azipeza zakudya zabwino m'thupi. Ngakhale kuti sakuvomerezedwa kuti apange maseŵera olimbitsa thupi, ma vitamini ambiri angakhale othandiza pa thanzi labwino. Kafukufuku wina amalimbikitsa zowonjezera zowonjezera zowonjezera kwa anthu akuluakulu ndi othamanga:
- glucosamine ndi chondroitin (kulepheretsa kupweteka kwa pamodzi ndi kuchepetsa kupweteka kwa kagawo)
- vitamini C, glutamine, echinacea, ndi zinki (zingathe kupititsa patsogolo kuteteza thupi)
- omega-3 fatty acids (mafuta a moyo wathanzi ovomerezedwa ndi American Heart Association (AHA))
Mawu Ochokera
Zakudya zowonjezera zakudya sizikufunikira kuti munthu wamkulu wathanzi kapena wothamanga adziwe bwino. Zothandizira zowonjezereka zowona sizowakayika ndipo ziyenera kuganiziridwa pokhapokha atayang'anitsitsa zogwira mtima, potency, ndi chitetezo. Komabe, masewera olimbitsa thupi ali pano kuti akhalepo ndipo angathe kutenga gawo lofunika pa pulogalamu yanu yophunzitsa. Zowonjezera zilizonse zomwe zili pansi pano ziyenera kuthandizidwa ndi maphunziro a chipatala ndi umboni woonekera wa zonena zawo zaumoyo kapena zolakwika. Mwa kuyankhula kwina, khalani operekera nzeru pa thanzi lanu ndi masewera olimbitsa thupi!
> Zotsatira:
Amathandiza ER, Aragon AA, Fitschen PJ. Malingaliro ozikidwa pazowonjezera za masewera olimbitsa thupi olimbitsa thupi: kukondweretsa ndi supplementation. Journal of International Society of Masewera Zakudya . 2014.
> Kreider RB, Wilborn CD, Taylor L, et al. Zochita za ISSN ndi kuyambiranso zakudya zamasewera: kufufuza ndi ndondomeko. Journal of International Society of Masewera Zakudya . 2010.
> Thomas TD, Erdman KA, Burke LM. Zakudya Zabwino ndi Zosangalatsa. Udindo wa Odwala ku Canada, Academy of Nutrition and Dietetics ndi American College of Sports Medicine. 2015.