Mitambo Kudya uye Kuita

Zvakajeka zveMutambo Zvokudya

Mitambo yezvokudya ishoko rekuchinja nguva dzose uye yakakura senzvimbo inoshandiswa yekuchirapa kuchikoro. Kutsvakurudza kunoenderera mberi kunopa mazano ekuvandudza utano hwekudya uye kutsigirwa kwevanhu vaviri varikushanda nevatambi vemakwikwi. Sayenzi inobvuma mitambo yekudya uye simba rekudya se "dombo rekona yezvokudya zvemitambo."

Chii Chinonzi Mitambo Chikafu?

Mitambo yezvokudya ndiyo nheyo yemitambo yekubudirira. Icho chirongwa chinogadzirirwa chakanaka chinogonesa vanhu vakuru nevatambi vanoita basa pavanokwanisa.

Inopa zvokudya zvakakodzera rudzi, simba, mishonga, uye mvura kuitira kuti muviri uchengetedze zvakanaka uye kushanda pamatambo makuru. Mitambo yezvokudya yakasiyana nemumwe munhu uye inorongwa maererano nechinangwa chega. Imwe mitambo yezvokudya zvinogona kuchinja zuva rimwe nerimwe, zvichienderana nemamwe mapiro emagetsi.

Mitambo Zvokudya Zvinoshandiswa Misoro: Macronutrients

Simba rinotarisirwa kurarama nekuita basa rinobva pane zvatinodya uye kudya kwemvura.

• Chirongwa Chezvokudya MuShoko Zvokudya

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Macronutrients muzvikwata zvinotevera zvekudya anopa simba rinokosha kuti muviri uite zvakanaka:

• Carbohydrates iri nyore kana yakaoma, uye inonyanya kukosha simba remuviri womunhu. Carbs inonyoresa inosanganisira shuga inowanzoitika muzvokudya sezvibereko, miriwo, uye mukaka. Mbeu yose yezviyo, mbatatisi, miriwo yakawanda, uye oats ndiyo mienzaniso yehutano hwakakosha carbs. Nhengo yako yekudya inoparadza ma carbohydrate muhuga kana shuga yeropa inopa simba kumasero ako, maviri, uye nhengo.
• Mapurotini anoumbwa neketani yemamino acids uye inokosha kune yese sero remuviri womunhu. Mapuroteni anogona kunge akazara kana asina kukwana. Puroteni yakakwana ine ma-amino acids anodiwa nemuviri, uye inosanganisira mhuka dzakadai semhuka, hove, huku nemukaka. Mapuroteni asina kukwana (zvinowanzogadzirwa nemapuroteni anogadzirwa) kazhinji haasisina rimwe kana kupfuura mamwe emamino acid anokosha. Zvinonyanya kukosha amino acids hazvigoni kuitwa nemuviri uye zvinofanira kugoverwa nechikafu. Mapuroteni anoita basa rinokosha mumasumbu ekudzoka nekukura.

• Mafuta anogona kuzadzwa kana kusatiswa, uye anoita basa rinokosha mumuviri womunhu. Mafuta asina kunyorerwa anonzi akave akanaka uye anouya kubva kumiti yemichero yakafanana nemafuta amafuta uye nutswa. Mafuta anogutisa anowanikwa mumiti yemhuka semafuta matsvuku uye mafuta akareba, ayo anoratidzwa kuti awedzere ngozi yezvirwere. Mafuta anopa utano anopa simba, anobatsira kubudirira kwemuviri, kudzivirira nhengo dzedu, uye kuchengetedza membrane yesero.

Chinangwa cheMutambo Zvokudya

Vanhu vakuru vanoshingaira nevatambi vemakwikwi vanoenda kumitambo yezvokudya kuti vavabatsire kuzadzisa zvinangwa zvavo. Mienzaniso yezvinangwa zveumwechete inogona kusanganisira kuwana kuonda kwakasimba, kuvandudza muviri wakagadzirwa, kana kukurudzira mitambo. Aya mamiriro ezvinhu emitambo anoda kusiyana kwezvirongwa zvekudya. Kutsvakurudza kwekutsvakurudza kunoratidzira kudya kwakakodzera kwemafuta, caloric kudya, nguva yezvokudya, mvura inoshandiswa, uye kuwedzera kune zvakakosha uye zvakananga kune mumwe nomumwe. Izvi zvinotevera nyika dzakasiyana dzekudzidzira nekukwikwidza mitambo inobatsira kubva mune zvemitambo yekudya:

Kudya Nokuita Kudzidzira / Kutamba Kwekuita

Mapurogiramu anoda chirongwa chakagadzirirwa zvakanaka kune vanhu vakuru uye vanomhanya. Kutsvakurudza kunoratidza kurongeka kwakakwana kwerongwa kunofanirwa kuisa makorikoni akakwana uye macronutrients ane utano hwekuita kuti mitambo ishande . Muviri uchashandisa makhahydrates kana mafuta semhepo huru, zvichienderana nekushanda nesimba uye nguva. Kushaya kukwana caloric kudya kunokanganisa kudzidzira mitambo uye kushanda.

Vanhu vakuru vanoshingaira vanoita katatu kana kanomwe vhiki nevhiki vanowanzosangana nezvido zvekudya nenzira yekudya yakakwana. Mutevedzeri kune vakwikwidzi vemauto vanoita kudzidziswa kwakasimba katanhatu kusvika kasitanhatu vhiki imwe neimwe zvinoda zvakanyanya mishonga kuti vatsigire zvinoda simba. Somuenzaniso, uye maererano nekutsvakurudza, kushandiswa kwesimba kwevanokwira mabhasikoro zvakanyanya mukukwikwidza muTour de France inenge 12,000 makorikori pazuva. A

• Carbohydrates ndiyo nzvimbo huru yemafuta emunhu mukuru kana munhu anokwikwidza. Zvose zvinotungamirirwa nezvekudya kwekhabhohydrate zvinowanikwa pakukura kwemuviri uye kudzidzisa. Carbohydrate inoda muzvokudya zvezuva nezuva inogona kubva kubva pa45 kusvika ku65 kubva muzana yezvokudya zvekudya zvakakwana zvichienderana nezvido zvemuviri.

• Mapuroteni anokonzera kukura kwemisumbu uye kugadzirisa mumunhu mukuru kana mutambi. Zvakawanda zvakakwana zveprotini pamunhu mumwe nomumwe rubatsiro ruchengetedza mararamiro akanaka e nitrogen mumuviri, izvo zvinokosha kumisungo yemaviri. Zvirongwa zveprotini zvinogona kusiyana zvikuru kubva kubva pa88g kusvika 2g kilogram yehutemi hwezuva nezuva.
• Mafuta anobatsira kuchengetedza simba rakakwana, kutonga mahomoni, uye kudzorera mishonga yemisumbu. Omega-3 uye omega-6 zvakakosha mafuta ane acid izvo zvinonyanya kukosha kumitambo yezvokudya zvinovaka muviri. Kutsvakurudza kwakawanikwa kunokurudzira mutambi anodya anenge makumi matatu kubva muzana emazuva ose ekudya kwawo kwemazuva ano mafuta ane utano.

Kudya Nokutsungirira

Mapurogiramu ekutsungirira anotsanangurwa seawa rimwe chete kusvika maawa matatu pazuva kuti uenzane nepamusoro-simba. Kuwedzera-simba kunowedzera nenzira yemakhahydrates kunokosha. Maererano nekutsvakurudza, tarisiro yemakrohydrate inoshandiswa kwevashandi vanotsungirira vanobva kune 6g kusvika 10g kilogram yehutemi hwezuva nezuva. Mafuta ndiyo imwe nzvimbo inoshandiswa simba rinoshandiswa munguva dzekudzidza kwenguva refu.

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Vatambi vatsungirira vari pangozi yekudonha mvura. Kudzorera mvura uye electrolytes zvakarasika kuburikidza nekutuka zvakakosha nokuda kwepamusoro.

Kudya Nesimba

Kurwisana kwezvirongwa zvekudzidzira zvakagadzirirwa kuti zvishoma nezvishoma zvive nesimba rekutuka musimba. Simba kurovedza muviri wakakwirira. Zvinoda zvakakwana zvese macronutrients kumusana wekusimba. Puroteni inodya inonyanya kukosha kuwedzera nekuchengetedza muviri wakaoma. Kutsvakurudza kunoratidza kuti mapuroteni anodiwa angasiyana kubva ku 1.2g kusvika ku 3.1g pa kilogiramu yehutatu hwemuviri pazuva.

Kudya Kwekukwikwidza

Kugadzirira mitambo yemakwikwi kuchasiyana mune zvemitambo zvinoda kudya. Semuenzaniso, vatambi vane simba vanoedza kuwedzera mashoma ehutu uye muviri wepamuviri wavo. Vanomirira vanotsungirira vanofunga nezvekuderedza muviri wehuremu / mafuta nokuda kwepamusoro pekushanda kwemuviri panguva yechiitiko chavo. Nzira dzekutambira dzichasarudza yakanakisisa yemitambo yekudya. Urongwa hwepamberi uye hwekugadzirira-kupedza kudya hunosiyana kune mumwe mutambi wenhare uye hunokosha pakuita zvakanaka.

Hydration and Sports Performance

Kunyatsokwana hydration uye electrolytes zvakakosha kuti utano nemitambo zvibudirire. Isu tose tinorasikirwa nemvura zuva rose, asi vanhu vane simba vanoshingaira nevatambi vanorasikirwa nemvura yakawanda yemuviri (uye yakawanda yeyerodium) kutuka panguva yekushanda zvakaoma.

Kushaya mvura yakawanda inzira yekurasikirwa nemvura yomuviri, uye kukanganisika kwemvura kunopfuura 2 muzana yehutatu hwemuviri kunogona kukanganisa kushanda kwemitambo uye kugona kuita basa. Vakatambi vanorayirwa kuti vashandise mvura inoshandiswa pakushandura maitiro sechikamu chemitambo yavo yezvokudya kuti varambe vachiita muviri wakakwana. Kuderedza mvura nemvura uye zvinwiwa zvemitambo zvine sodium zvinowanzopiswa zvichienderana nemutambo uye mutambo. Kusava nehutano hwakakwana hwevatambi kunogona kutungamirira kune zvinotevera:

• Hypohydration (dehydration)
• Hypovolemia (yakaderera plasma / ropa ropa)
• Hyponatremia (yakaderera ropa reyerodium / kudhakwa kwemvura)

Zvimwewo muSouth Nutrition

Mitambo yezvipfeko uye zvokudya hazvina kuchengetwa zvigadzirwa zvinotengeswa kuti kuwedzere mitambo inoshanda. Maererano neChikemy of Sports Medicine , "kushandiswa kwemitambo yemitambo inowedzera ndeyezvisarudzo zvega uye zvinoramba zvichipesana." Pane zvishoma zvinotsigirwa zvinotsigirwa nekutsvakurudza kwekliniki. The Australian Institute of Sport yakapa hurukuro yakawanda yekuita mitambo yezvokudya uye zvekudya maererano nekukosha kweuchapupu hwezvesayenzi:

• Zvokudya zvemitambo : zvinwiwa zvemitambo, mabheji, uye gel, electrolyte supplements, protein supplements, liquid food supplements
• Zvokurapa zvinowedzera: iron, calcium, vitamini D, mavitamini akawanda / mineral, omega-3 fatty acids
• Maitiro ekuwedzera: creatine, caffeine, sodium bicarbonate , beta-alanine, nitrate

Mitambo Chikafu cheZvamwe Mapurisa uye Mazingira

Mitambo yezvokudya inobatanidza kuwanda kwezvido zvevatambi. Vamwe vanhu uye mamiriro ezvinhu anoda mamwe mazano uye ruzivo rwekuita kuti mitambo ishande.

• Mutambi wezvirimwa : Mushonga wezvokudya wezvinomera unoudza zvakanyanya miti yemaproteni, michero, miriwo, mbeu yose, uye nuts. Inogona kuva noutano hwakakwana, asi hahupo huno uchapupu hwehupenyu hwemazuva akawanda uye hwemitambo . Dare rekuongorora rinokurudzirwa kuti rive nekushaya kukwana uye kuchengetedza michina yakakwana yekutsigira zvido zvemitambo.
• Kumusoro-soro: Kudzidziswa kunyanzvi uye kudya kunovaka muviri zvinotarisirwa kuti vadzidzisi vadzidzise pane zvakakwirira . Kuwedzera masero matsvuku eropa kutakura oksijeni yakawanda kunokosha. Siri-rive zvokudya zvakakosha chinhu chinokosha kune mutambi uyu zvakare. Kuwedzera kwehutano hwehutano kunoratidzwa nehupenyu husingagumi hwekutsvaga. Zvokudya zvakakwirira mu-antioxidants uye mapuroteni anokosha. Zvirwere zvinoshandiswa zvichasiyana nemutambi, uye kushandiswa kwemamiriro ezvinhu kunofanira kuongororwa mumwe nomumwe.
• Mamiriro ekutsva : Vatambi vanokwikwidzana mumamiriro ekupisa vanosvika pangozi yekupisa kwehutano. Kurwara kwehuya kunogona kuva nezvinetso zvoutano zvakashata. Fluid uye electrolyte kuenzanisira zvakakosha kune ava vatambi. Nzira dzekugadzirisa zvinotarisirwa kuchengetedza nhepfenyuro yepamusoro paunenge uchishanda mumoto.
• Zvinhu zvakashata: Zvinonyanya kukosha kune vanomhanya vari kutonhora mumvura inotonhora zvinokwana hydration uye kutonhora kwemuviri. Vatambi vechechi vari pangozi yakanyanya ye hypothermia. Kugadzirisisa caloric uye kudya kwehydrohydrate zvakakosha kune mutambi uyu. Zvokudya zvakakodzera uye mvura inomiririra kutonhora kunotonhorera huchaita kuti nhandare yakanakisisa inoshanda.

Misoro Inokosha Mumitambo Zvokudya

Kudya kushungurudzika mumitambo hakusi isiri. Vatambi vakawanda vanofanirwa kuchengetedza miviri yakaonda uye uremu hutsika, uye inoratidza kukura kwemisumbu. Kurwisana kunokonzerwa nekukwikwidzana kunogona kusimbisa mupfungwa uye mupfungwa kunetseka kwemutambi wacho anotungamirira kumatambudziko asingadyi. Pasina mazano akakodzera, zvirwere zvinotadza zvinogona kuitika pakupedzisira. Dambudziko rekudya rinowanikwa pakati pevatambi rinogona kusanganisira:

• Anorexia nervosa
• Bulimia
• Compulsive exercise disorder
• Orthorexia

Zviri pachena kuti zvinodikanwa zvekudya zvevanhu ava zvakasiyana kwazvo nezvimwe zvevamwe vanhu vakuru kana vatambi. Kusvikira munhu ane chirwere chekudya achionekwa zvakanaka zvakare, chinonyanya kukosha chinofanira kuiswa pakurapa nekugadzirisa chirwere chekudya, uye kupedza kudya kunodiwa kugona nekuchengetedza hutano hwakanaka, pane kutambira mitambo.

Micronutrient kukanganisa ndiko kunetseka kwevakuru vakuru uye vatambi. Kuita zvekuita kuisa pfungwa kunokosha muviri kunoshanda kune micronutrients inodiwa. Uyezve, vatambi vanowanzovhara makirogiramu uye mamwe mapoka ezvokudya, izvo zvingaita kuti zvive nekushayikwa kwezvinhu zvinokosha zve micronutrients. Tsvakurudzo inoratidza kuti inonyanya kukosha micronutrient kukanganisa inosanganisira:

• Kushayiwa kwesimbi: kunogona kukanganisa musimba basa uye kuchinja maitiro emitambo
• Vitamin D inoshaya: inogona kuguma ekuderera kwepafu masimba uye kuderedza kushandiswa kwemasikisi
• Calcium inoshaya: inogona kukanganisa kugadziriswa kwemapfupa emapfupa, kuderedza mutemo we musimba kuputika, uye kuderedza nerve conduction

Basa reMutambo Dietitian

Vatambi uye vanhu vakuru vanoshingaira vari kutsvaga kutungamirirwa kubva kune vadzidzisi vemitambo kuti vawedzere mitambo yavo. Vatori vemitambo yemitambo vari kuramba vachibhadhara kukudziridza kudya kunovaka muviri uye zvirongwa zvinoshandiswa mumvura zvinowanikwa kune mumwe munhu mutambi kana mauto. Chimwe chiziviso chinoshamisa chakasikwa kuitira vashandi vezvokudya zvepamitambo: Bhuku Rakagadziriswa Specialist muZvidio Dietetics (CSSD). Vatori vemitambo yemitambo vanofanira kunge vane ruzivo mundima dzinotevera:

• Clinical nutrition
• Nutrition yesayenzi
• Dzidzira muviri
• Utsvakiridzo hunotsvakurudza
• Yakachengeteka uye inobudirira kunyanzvi kuongororwa
• Mitambo yezvokudya zvinotungamirirwa
• Kupa mazano kune utano uye mutambo
• Chirwere chekurapa chiremba
• Kugadzirwa uye kutungamirirwa kwehutano hwakanaka hwekudya
• Kubudirira kwekudya kunovaka muviri kwehutano, hutano, nekugadzirisa muviri

Kutsvaga mutambo wezvokudya munharaunda yako? ISocial Society of Sports Nutrition inopa mbiri yakawanda yekutsvaga tsvakurudzo yekutengesa kuti ikubatsire.

Shoko Rinobva

Iwe unogona kunge uri munhu mukuru anoshingaira anoedza kuronga hutano kana mutambi wenharo. Chero zvazvingaitika, mitambo yezvokudya ichaita basa rinokosha mukubudirira kwako. Kudya nokuda kwezvinangwa ndizvo zvinoshandiswa mune zvemitambo zvese. Iyo inogona kubatsira kusimbisa mitambo yevashandi, kuvandudza maitiro ekugadzirisa, uye kuita kuti kusvika kune zvinangwa zvako zvigoneke.

> Sources:

> Journal of the International Society of Sports Zvokudya, Zviratidzo-zvakagadzirirwa mazano ekugadzirisa masangano ekugadzirisa masangano ekugadzirira: kudya uye kuwedzera, Eric R Helms et al., 2014

> Journal of the International Society of Sports Chikafu, ISSN maitiro uye nhepfenyuro yekuongorora mishonga: tsvakurudzo & mazano, Richard B Kreider et al, 2010

> Journal of the International Society of Sports Chikafu, nzvimbo yepamusoro: Nutrient nguva, Chad Kerksick et al., 2008

> Nzvimbo ye Dietitians yeKanada, Academy of Nutrition uye Dietetics uye American College of
Mitambo Mishonga, Kudya uye Kubudirira Mukuita, D. Travis Thomas, PhD, RDN, CSSD et al., 2015.