1 - Doro uye Utano
Kuwana kukwana nekuwana musuru kunoreva here kuti tinofanira kubvisa doro? Vakawanda vedu tinonakidzwa nezvimwe zvinwiwa, kunyanya pakupera kwevhiki. Vhiki yebasa iri kuuya kumagumo inowanzopembererwa nekufara nguva libation. Ichokwadi chirikuita vanhu vakuru uye vatambi vanorwisana zvakafanana kana zvasvika pakuramba ivo vanodhadhara vanhu vakuru.
Kutsvakurudza kwakaratidza kunwa doro kunogona kukonzera kukanganisa kukuru mumatomu kunowanikwa uye kusvika kune zvinangwa zvehutano . Inoratidzika doro inoderedza musimba mapuroteni synthesis (MPS) inoparadza simba redu rekukura. Zvidzidzo zvakare zvinoratidza doro kushandura maitiro ehomoni uye kuderedza metabolism yedu. Izvi zvinoreva kuti mano edu ekuderedza mafuta emuviri anowanzova dambudziko.
Panewo nyaya yekusava kukwanisa kunwa doro mumwero. IA USDA Dietary Guidelines yeAmerica inokurudzira mumwe chete doro rinodhaka pazuva nokuda kwevakadzi uye kwete kupfuura maviri kune varume. Kunakidzwa kunwa kwave kuchiva mvura yekubiridzira kudya uye mubairo wekupedzisa basa rakaoma. Zvinosuruvarisa, rimwe doro rinowanzoendesa kune maviri kana kupfuura.
Kutsvakurudza kwakaratidza humwe hutano hwakanaka hunobatanidzwa nehuwandu hwezvinodhaka zvinodhaka. Apo doro rinopedzwa mumwero, rinoratidzwa kuti riwedzere cholesterol yedu yakaisvonaka (HDL), kuderedza insulin kusagadzikana uye kunetseka mazinga. Zvimwe zvidzidzo zvinoratidza kusagadzikana kwekunwa doro kudarika zvipo. Zvinonyatsouya pakuita chisarudzo chakanaka pamusoro pezvinodhaka uye zvinangwa zvako zvekuita zvakanaka.
2 - Doro uye Kukura Kwemasumbu
Chidzidzo chiduku chakaitwa pamusoro pokuti kunwa doro kunokanganisa sei musero protein synthesis (MPS). Vadzidzi vakatsvakurudza vaisanganisira varume vasere vakashanda vanoita kusimudzira kusimba uye nguva yekudzidzisa sechikamu chekuongorora. Vakatya whey protein uye doro mushure mekunge vashanda uye zvakare maawa mana gare gare. Vakapedzawo gorobhaidhadhi kudya maawa maviri mushure mekudzidziswa. Misoro yemaviri yakatorwa pazororo, mairi nemaawa masere mushure mekudzidzisa muviri.
Zvigumisiro zvakaratidza doro zvakasimudzirwa pamusoro pepamusoro-soro post post exercise pamwe neproteine uye makedhaidhyidhe anoshandiswa. Zvisikwa zvemasumbu zvakaratidza kuderedzwa kwemitengo yepisheni yeproteine synthesis (MPS) mushure mekudzidzira muviri. Doro inopedzwa neprotheni yakaderedzwa MPS ne24% uye 37% kana ichibatanidzwa ne-carbohydrate . Mhedzisiro yakaratidza kuponeswa kwakasarudzwa kweMPS apo mapuroteni aipedzerwa newaini asi zvisinei kuderera kuderera.
Vatsvakurudzi vakapedzisa doro kunokanganisa maronda epuroteni (MPS) pasinei nekudya zvakakwana kudya . Kuwanda kwedoro inopedzwa kwakabva kune yakataurwa kunwisa doro nevatambi. Nokuti doro rinodhaka rinogona kuva rakakura pakati pevatambi, mhinduro dzekuedza dzinogona kupa zvinowedzera kuderera muPMS.
Zvakawanikwa zvinopa uchapupu hune humwe hunoita kuti hurumende dzive nekuzivikanwa kune vanomhanya uye vanodzidzisa nezvekunwa doro uye kusvibiswa kwemaviri.
3 - Doro uye Fat Burning
Doro rinoratidzirwa kuderedza kushandiswa kwemasabolism uye kuderedza simba redu rokupisa mafuta . Ichi chikamu pamusana pekuti muviri wedu unopindura zvakasiyana sei nedoro pane kudya kudya chaiye. Mumuviri wedu unoona doro semushonga uye kwete muchero kuitira kuti tisazokwanisa kuchengeta doro ramoriki nenzira imwechete yekudya makori. Panzvimbo pezvo, kushandiswa kwemagetsi kunoshandiswa kubva kunopisa zvokudya zvakachengetwa makoriri ekubvisa tsvina inotyisa. Inonyanya kukonzerwa nemishonga inokonzerwa newaini inonzi acetaldehyde, uye acetate.
Iwe unogona kucherechedza inoda kukurumidza kukurumidza kuenda kumba yekugezera mushure meviri chete kunwa. Mumuviri wako unoshandisa zvisingadawi ne-michina sehuni kuti uzvibvise pachedu. Izvi zvinononoka tsika yedu yemasikirwo emagetsi e-adipose tissue kana mafuta emafuta kuti apiswe. Maererano nekuongorora kwakabudiswa mu Journal of Clinical Investigation , doro rinotsiva mafuta kuti rive mafuta uye rinopa zvakawanda zvekoriori kune zvatinoda zuva rega rega .
Saka, patinenge tine zvidhakwa zvishoma, metabolism yedu iri pause ye mafuta inopisa uye iri kuputsa pasi yeozeze. Mafuta acho kubva kune chimwe chikafu chinopedzwa anochengetwa sehupfu. Imwe tsvakurudzo inoratidza doro kunyanya kuderedza simba redu rokupisa mafuta kumativi emimba. Isu tose takanzwa izwi risina kunaka rokuti 'dumbu doro.'
Uyu ndiwo mugumo wegirasi iyo inofara yewaini usati wadya? Kwete chaizvo zvakatsvakurudza zvakaratidza kunwa pakuderedzwa kunogona kubatsira kune utano hwedu. Maererano nezvidzidzo zvisingagumi zvakabudiswa muInternet Journal of Obesity , vakadzi vakwegura vanonwa zvishoma nezvishoma vakaratidza kuderera kuduku kudarika vakadzi vakadzivisa doro zvakakwana. Zvinoratidzika kuti vakadzi ava vaidya imwe nguva yekunwa uye mumazuva iwayo vakatora zvishomanana zvekoriori uye vaive vakashanda.
4 - Doro neHormoni
Doro rinoshandiswa rinonzi rinoshandura mazinga ehomoni, kunyanya testosterone. Imwe nyaya yakabudiswa mu Journal of Nutrition uye Metabolism yakaratidza doro rinoshandiswa (1.5 g / kg kana chiyero chemazana g g) rinoratidzirwa kubvisa testosterone ne 23%. Imwe tsvakurudzo yakaita kuti hurumende inopesana inotaura kuti pakange pasina misiyano yakakura mumatunhu e testosterone mushure mekunyanya kunwa doro kunotaridzika kupfuura maawa gumi nemaviri.
Ikoko kunoita seine uchapupu husinganzwisisiki pamusoro pekunwa doro uye maitiro e testosterone . Zvisinei, kutsvakurudza kunoratidza kuti zvinotora doro rakawanda kuti uchinje testosterone. Anenge mapfumbamwe ekunwa kwemurume we 180lb aizoda kupedzisira aperera testosterone hormone levels post exercise maererano nezvimwe zvidzidzo. Kuderedza testosterone muvarume kunogona kukanganisa kukura kwemasumbu, kuderedza basa repabonde, uye kuwedzera kungozi ye osteopenia / osteoporosis.
Imwe tsvakurudzo inoratidza kunyanya kunwa doro kunokonzera kutendeuka kwe testosterone muestrogen. Zvirimwa zvinoshandiswa kubudisa zvinwiwa zvinodhaka zvine phytoestrogens zvinogona kukanganisa mukomana weshure. Zvinoratidzika sekunwa kunwisa kunowedzera basa re-aromatase enzyme. Iyi enzyme inokonzera kushandura mukono wemurume wekodhi (testosterone) mukadzi weshure hormone (estrogen). Kuwedzera yesrogen mune varume kunogona kukonzera kushaya simba kwe testicular uye zviratidzo zvevakadzi.
Izvi zvinoreva here kuti varume havafaniri kunwa doro kuti vachengetedze hukama hwavo? Tsvakurudzo yazvino inopedzisa kudarika kana kudhakwa zvinokonzera zvinetso zveutano. Kunwa pane imwe nguva uye mumwero (kwete kupfuura zvinwiwa zviviri zvevarume) zvinoratidzika kuti hazvive nemigumisiro yakaipisisa pakuberekwa kwevarume kana kuwanda kwemaoko.
5 - Doro uye Kudya Utano
Kunwa kunogona kukonzera kuderedzwa kusadzivirira uye kudya zvisina musoro. Maererano neshoko rakabudiswa muBritish Journal of Nutrition , kunwa doro kunotungamirira pakudya uye kudya zvinodarika zvakawanda. Apo patinenge tiri pasi pesimba isu hatikwanise kuisa pfungwa yakawanda mukudya kwakanaka.
Doro uye kudya zvinopindirana uye mugumisiro wacho unowanzogadziriswa. Chidzidzo chekudya uye doro chinoratidza kuti vanhu vanonwa waini pamasikati vakadya mamwe mairi mazana maviri ezuva nezuva. Izvo zvikamu zvinowedzera panguva zvakakonzera kuwandisa kuwanda kwevakawanda.
Ngwarira kuti ingani makoriri amunenge uchinwa:
- Bheri (12oz) - 150 makori
- Waini (5oz) - 100 makori
- Mweya yakasvibiswa (1.5oz) - 100 makori
6 - Doro uye Kurara
Doro inogona kutiita kuti tinzwe takasununguka asi zvinoratidzirwa kuti zvikanganisa kurara kwedu. Kurara kunokosha kuti musuru udzoke uye kugadzirisa mishonga. Pasina kurara zvakakwana, hatikwanise kushanda pane zvakakwana.
Doro inodzvinyirira uye inogona kutanga kutibatsira kuti tirare asi kuramba takarara ndiro dambudziko. Maererano nekutsvakurudza, doro rinokanganisa kufamba kwedu kwekudzorera kana kukurumidzira (REM) kurara. Pasina kurara REM, tingasangana nemasikati kugona, kuneta, uye kusava nehanya.
IAmerican Council on Exercise inoratidza doro inotambudza inokanganisa kurara kunokonzera kuwedzerwa kuneta uye kushushikana mupfungwa. Pasina kurara kwakakwana kwekurara, mutambo wedu wemitambo uye simba zvakakanganiswa.
Zvidzidzo zvinoratidza kuti kunwa imwechete kana maviri (kunyanya kunwa doro) hakuratidzi kunokanganisa kurara kwedu. Kurara kunetseka kunogona kuitika nokunyanyisa kunwa. Inorayirwa zvakare kuti isashandise doro senhope yekubata kuti usapinda mukana wekudhakwa nedoro.
7 - Doro uye Kudya
Doro rine inenge isina makirori anoshayiwa utano hwemuviri. Kune mairi makori manomwe pagiramu inofananidzwa neine makorikiti ne gramu inowanikwa muzvakaghaidharedhi zvine utano . Dhowa dzakawanda dzakawanda dzinosanganiswa nevasanganisi ve-sugary kuwedzera mamwe maroriki asina kunaka kune muviri.
Doro inoshandiswa inoratidzirwa kuti inokanganisa kunwa kwezvokudya kuburikidza nekuderedza zvirwere zvemagetsi. Inogonawo kukanganisa masero ari munharaunda yekudya inokonzera kuwedzerwa kwemuviri. Pasina kugadzikana kwekudya kudya, kunyange zvokudya zvakagadzikana zvinogona kusakwanisa kushandiswa kubatsira muviri.
Dzidzo dzinoratidza kudhakwa kunodhaka kunogona kudzivirira muviri kuti urege kudya mapuroteni akakwana uye zvimwe zvinovaka muviri. Tinoda mishonga yakakwana kuti tishandise mazinga ehutano hwakanaka, kuvaka nekuchengetedza musimba mashoma.
Shoko Rinobva
Kuwana kukodzera nekuwana musuru hakurevi kubvisa doro zvakakwana. Zvinongoreva kuita sarudzo dzakanaka. Kuvaka masimba makuru uye kupisa mafuta basa rakaoma uye kunakisisa kudya kunovaka muviri kunokosha. Sezvo urowa husina kukosha kwekudya, kudya nguva nenguva uye mumwero kunoita sechinhu chinogamuchirwa. Kushandisa USDA kukurudzira mirayiridzo yekunwa doro rimwe chete kwevakadzi uye maviri kune varume inoratidzirwa kuti isati yakanganisa kukanganisa kwemasumbu uye maitiro ehutano. Kunwa zvakanyanya asi zvisanzwisisiki hazvina utano kwauri. Iwe unogona kusarudza kuti usadya muviri wakakwana asi kana ukasarudza kudya doro, kuderedza kudya kwako kunorayirwa.
> Sources:
American Council on Exercise (ACE), Fit Facts, Kurapa Kwepfungwa, Doro Rinodya Kubva Mumusasa Musasa
> Evelyn B. Parr et al., Alcohol Ingestion Impairs Maximum Post-Exercise Rates ya Myofibrillar Protein Synthesis inotevera Bout Single Yokudzidziswa Kamwe, PLOS one Research Article , 2014
> Louise M. Burke et al., Simba rekudhakwa kunotapira musimba glycogen mushure mekuwedzera kwenguva refu, Journal of Applied Physiology , 2003
> Suthat Liangpunsakul, MD MPH uye al., Ukama huri pakati pekudhakwa kwewaini, mafuta omuviri, uye basa rekuita-kuongorora-kuwanda kwevanhu, Health and Human Services Author Manuscript , 2010