Zvamunodya zvinokonzerwa nekubudirira uye nekubudirira iwe unogona kupa simba kumashonga ako ekushanda. Mutumbi unoshandura chikafu kuva mafuta kuburikidza nenzira dzakasiyana-siyana dzemagetsi uye kuva nekunyatsonzwisisa kwemaitiro aya kunogona kukubatsira iwe kudzidzisa uye kudya zvakanakisisa uye kusimbisa yako yese yekutambira .
Izvo Zvose Nezve ATP
Mitambo yezvokudya inowanikwa pamusoro pekunzwisisa kuti mishonga yakadai seakagidhyidrate, mafuta, uye mapuroteni anopa huni hunodikanwa nemuviri kuti uite basa racho.
Izvi zvinonamatira zvinotendeuka kuva simba nenzira yeAdenosine triphosphate kana ATP. Inobva kune simba rakasunungurwa nekudengenyeka kweAATP inobvumira masero emasisita kuti aite. Zvisinei, mutezo mumwe nomumwe ane zvinhu zvakasiyana-siyana zvinosarudza kuti zvinoshandurwa sei ku ATP.
Carbohydrate ndiyo mishonga yakakura iyo inokonzera kushandiswa kwekuenzanisa kwepamusoro kusvika pakakwirira, asi mafuta anogona kuita kuti muviri usanyanya kusimba kwenguva yakareba. Mapuroteni anowanzoshandiswa kuchengetedza nekugadzirisa mishonga yemuviri uye haisati yashandiswa kusimbisa masimba.
Energy Pathways
Nemhaka yokuti muviri haugone kuchengetedza nyore ATP (uye izvo zvakachengetwa zvinoshandiswa zvakapera mumasekondi mashomanana), zvakakosha kuramba uchigadzira ATP panguva yekurovedza muviri. Nenzira dzakawanda, nzira mbiri mbiri iyo muviri unoshandura mishonga kune simba ndeyikuti:
- Aerobic metabolism (ine oxygen)
- Anaerobic metabolism (isina oxygen)
Iyi migwagwa miviri inogona kuparadzaniswa zvakare. Kazhinji kazhinji iko kusanganiswa kwemasimba emagetsi anopa mafuta anodiwa ekurovedza muviri, nehukuru uye nguva yenguva yekuongorora inoshandisa nzira iyo inoshandiswa apo.
ATP-CP Anaerobic Energy Pathway
IA ATP-CP simba remigwagwa (dzimwe nguva inonzi phosphate system) inopa anenge masekondi gumi anokosha emagetsi uye inoshandiswa kupfupika kwemaitiro anoshandiswa sekuita se-100-meter sprint. Iyi nzira haidi kuti chero okisijeni kuumba ATP. Inotanga kushandisa chero chero ipi zvayo yeAtP yakachengetwa mumusumbu (anenge masekondi 2-3 inokosha) uye inoshandisa creatine phosphate (CP) kuti iitezve zvakare ATP kusvikira CP ichibuda (mamwe masei 6-8).
Mushure mokunge ATP neCP vashandiswa muviri unofamba uchienda kune imwe aerobic kana anaerobic metabolism (glycolysis) kuti urambe uchiumba ATP kuti uite mafuta.
Anaerobic Metabolism - Glycolysis
Iyo vanaerobic simba nzira, kana glycolysis, inogadzira ATP chete kubva kumagidhahydrates, uye lactic acid iri mu-chibereko. Anaerobic glycolysis inopa simba ne ((zvishoma) kuparara kweglucose kunze kwekudiwa kwe okisijeni. Anaerobic metabolism inobereka simba kwemafupi, kupisa-kupisa kwemaitiro kusingagumi kudarika maminitsi mashomanana vasati vasvika kuti lactic acid build-up isvike pachikumbaridzo ichizivikanwa sechactate chikumbaridzo uye kurwadziwa kwemisonda, kupisa uye kuneta kunoita kuti zvive nyore kuchengetedza zvakadaro.
Aerobic Metabolism
Aerobic metabolism inowedzera simba rakawanda rinodiwa kwenguva yakareba basa. Inoshandisa oksijeni kuti ichinje mishonga (makabhahydrates, mafuta, uye mapuroteni) kune ATP. Iyi nzira inononoka kudarika inonzi anaerobic systems nokuti inotenderera purogiramu yekufamba-famba kutakura okisijeni kumisungo inoshandiswa isati yatanga ATP. Aerobic metabolism inoshandiswa kunyanya panguva yekutsungirira kurovedza muviri , iyo isinganyanyi kuderera uye inogona kuramba ichireba kwenguva yakareba.
Panguva yekurovedza muviri, mutambi achafamba nenzira idzi dzemagetsi.
Sezvo kurovedza muviri kunotanga, ATP inobudiswa nevanaerobic metabolism. Nekuwedzera kwekufema uye kufara kwemoyo, pane humwe oxygen inowanikwa uye aerobic metabolism inotanga uye inopfuurira kusvikira chigadziro chinonzi lactate chinosvika. Kana iyi yezinga ichipfuura, muviri haugone kutumira okisike nekukurumidza kuti uwane ATP uye anaerobic metabolism inokwidza zvakare. Sezvo urongwa uhwu huri hupenyu hupfupi uye maarcic acid anosimudza, simba racho haringagoni kusimbiswa uye mutambi achange achida kuderedza simba rokubvisa lactic acid build-up.
Kufuridzira Nesimba Dzemagetsi
Mishonga inotendeuka ichienda kuAATP zvichienderana nekukwirira uye nguva yebasa, nemakinhydrates semugadziri wekutanga wekuita basa rekuenzanisa kwepamusoro, uye mafuta anopa simba panguva yekurovedza kunoitika pamwero wakaderera.
Mafuta ndiyo mafuta makuru ekutsungirira zviitiko, asi haisi kukwana kwepamusoro-kushanda maitiro zvakadai seprints kana nguva. Kana kushandiswa pakaderera zvakanyanya (kana pasi pemakumi mashanu kubva muzana yemafungiro emwoyo), iwe une mafuta akakwana akachengetwa kuti uite basa kwemaawa kana kunyange mazuva chero bedzi paine oxygen yakakwana kubvumira mafuta ekugadzikana kwemasabolitiki kuti aite.
Nekuwedzera kwekushanda kwekuwedzera kunowedzera, katehydrate metabolism inotora. Inonyanya kushanda kudarika mafuta metabolism asi ine zvishoma mashopu ezvitoro. Iyi gorocidin yakachengetedzwa (glycogen) inogona kupisa anenge maawa maviri ekuenzanisa kusvika kune yepamusoro-soro. Mushure mokunge, glycogen kuparara kunowanikwa (ma carbohydrates akachengetwa anoshandiswa kumusoro) uye kana mafuta iwayo asingatsiviwa nevatambi vanogona kurova rusvingo kana "bonk." Mutambi anogona kuramba achienzanisa kusvika kune-high-intensive exercise kwenguva yakareba achingozadza zvikapu zvehydrohydrate panguva yekurovedza muviri. Ichi chikonzero nei zvakakosha kudya zviri nyore kudya makabhahydrates munguva yekurovedza zvine mwero inopedza maawa mashomanana. Kana iwe usingatori zvakakwana ma carbohydrates, iwe unomanikidzirwa kuderedza simba rako uye dzoka zvakare mumafuta metabolism kuti uite basa.
Nekuwedzera kwekuwedzera kwekuwedzera kunowedzera, kabodihydrate metabolism inobudirira inodonha zvinoshamisa uye anaerobic metabolism inotora. Izvi ndezvokuti muviri wako haugoni kupinda uye kuparadzira oksijeni zvakakurumidza kushandisa mafuta kana kamohydrate metabolism nyore nyore. Kutaura zvazviri, mahydrohydrates anogona kubudisa kazhinji magumi makumi maviri emasimba (nenzira yeAAT) per gramu apo inogadziriswa muhupo hwe oksijeni yakakwana kupfuura apo yakaitwa mumhepo yakakosha, nenzara inowanikwa panguva yakaoma (sprinting).
Nekudzidziswa kwakakodzera, aya masimba emagetsi anowirirana uye anowedzera kushanda uye anobvumira kushanda kwenguva yakareba pane zvakanyanya.
Chinhu
Wilmore, JH, uye Costill, DL Physiology yeMitambo uye Kuita Zororo: 3rd Edition. 2005. Human Kinetics Publishing.