Nei Kucheka Kurema Ishoma Kazhinji Isina Njodzi Kune Vakatambira

Nhungamiro Dzakanaka dzeVatambi uye Active Adults

Kusachengetedza kuora kurasikirwa kwemaitiro kunoramba iri nyaya yevatambi vemakwikwi uye vanhu vanoshanda zvakasimba. Maererano neshoko rakabudiswa mu Journal of the International Society of Sports Nutrition (JISSN), vatambi vari kuwana kukurumidza kurasikirwa kwemafuro kuburikidza nekugadzirisa zvirongwa zvekudya kunovaisa pangozi yakawanda yehutano husina kunaka. Sangano reNational Collegiate Athletic Association (NCAA) rakagadzirisa purogiramu yekugadzirisa uremu hutatu mushure mekufa kwevatatu vanokwidziridza vashandi vachishandisa hurongwa hwekurasikirwa kwehupfumi. Purogiramu yakafanana yehutano hwehuwandu hwehutano inenge ichitsvakurudzwa kune vatongi vechiJudo avo, kufanana nevatambi, vanoshandisa mitemo yezvidzidzo zvekirasi.

Dambudziko: Kurasikirwa Kwemafuro Kusina Utano

Vatambi vanowanzonzwa vachimanikidzirwa kuti varambe vachigadzirira muviri kuumbwa kwemutambo wavo nekushandisa nzira dzisina kunaka dzekuzadzisa chinangwa ichi, asi kutsvakurudza kunoratidza kuti kusachengetedza kurasikirwa kwemaitiro kunogona kukanganisa kushaya utano uye kutamba. VaNational Athletic Trainers 'Association vakaona zvakakosha kugadzirisa dambudziko iri kuburikidza nekushandisa kurasikirwa kwemahombekombe nekuchengetedza.

Ndiani Ari Pangozi?

Kurwisana, bhodhi, uye bhosi rakagadzirisa kuenzanisa kwehutano hwehutano, kuchengeteka, uye kukwikwidzana kunokwikwidzana. Kune vamwe vatambi apo kuwedzera kwemuviri uye kuumbwa kunobatsirawo mukubudirira kwemutambo wavo asi pasina kutakura kwehutungamiri kutungamirirwa. Kuzvitsaurira kuenzanisa kwezviremera kana mapurogiramu ekurasikirwa kwekureruka kwepabonde munzvimbo, vateereri vanotevera vanowanzoshandisa nzira dzisina kukodzera yekurasikirwa kwesero:

• Dancers
• Vanomhanya vari kure
• Vashandi vengoro
• Bodybuilders
• Gymnasts

Nzira Dzakasiyana Dzekushaya Kurapa Nzira

Vatambi uye vanhu vakuru vanoshingaira nguva dzose vari kutsvaga nzira dzekuvandudza mitambo yehutano uye kuumbwa kwemuviri. Kunyange zvazvo vamwe vatambi vangashandisa nzira dzakanaka kuti vawane zvinangwa zvavo, vazhinji vanosarudza kuita zvisingachengetedze kurasika kurasika nzira. Maererano nebhuku reAtletic Training , maitiro asingachengeteki angasanganisira maitiro ekuzvidzivirira anokonzera kupera simba , kuzvidya nenzara, uye kusagadzikana kudya. Maererano nedzimwe tsvakurudzo, zvinowanzoitika kune mutambi kuti asanganise zvakanyanya caloric kudzivisa uye kupera mvura kunoderedza mafuta emuviri. Izvo zvinotevera zvinowanikwa zvisina kukwana kuora muviri maitiro zvakataurwa mu National Athletic Trainers 'Association Position Statement:

• Kuzvipira kwekuzvidira kunosanganisira zvinowanzosiyana zvinokonzerwa nekurasikirwa kwemaitiro pakati pevatambi vanoshuvira kusvika kuviri hwemuviri wepakati pemakwikwi. Izvi zvinogona kusanganisira kushandiswa kwemvura kunokonzera kusuruvara kwakanyanya panguva yekuvhima muviri paunenge uchipfekedza zvipfeko zvakakura kana zvikwata zverubha. Kusava nemhepo kunokonzera kudya kune tsika yekuregererwa kwezvokudya uye kudya kudya kwehutachiona kunokurudzira kusakara kwemvura. Kukurudzirwa kwemahydration kunowanikwa kuburikidza nemishonga inonzi diuretic inowedzera kukonzerwa kwemucheni. Zviratidzo zvinonzi " diuretics " zvakashandiswa zvisina kufanira nevatambi vaitsvaga kukurumidza kurasikirwa kwekukwikwidzana. " Kusvitsa ropa kubva kune mutambi kuti aite uremu hwemakwikwi kwakashandiswa zvakare. Ropa rinodzokororwazve mushure mokunge mutambi wacho aine uremu hwemakwikwi asi pane ruzivo rwakakosha pamusoro penzira iyi yekudzikisa mvura.
• Caloric kudzivirira ndeimwe nzira yakawanda yekurasikirwa kwemaitiro pakati pevatambi. Zvinyorwa zvakaderera zvakanyanya (VLCDs) zvinorambidza imwe kana mamwe macronutrients anokosha kuhutano nemitambo.
• Kusagadzikana kudya kunowanikwa mumitambo yevarume nevakadzi. Kuzvidya mwoyo maitiro ekudya kunobatanidza nekukurumidza kuora muviri uye kunogona kutungamirira kuhuwandu husina kunaka hwemuviri hwemazana. "Vatambi vekukwikwidzana mumitambo yezvokufungidzira vaiva nezvikwereti zvakakwirira zvezvokudya zvekudya."

Zvakaipisisa Migumisiro yehutano

Maererano neMutambo Wehutano , kurasikirwa kwekukura kwekukurumidza hakumbofi kwakachengeteka uye kunogona kutungamirira kuhutano husina kunaka. Sangano reNational Collegiate Athletic Association (NCAA) rakagamuchira mitemo mitsva kuti ibatsire kudzivirira nzira dzekurasikirwa kwekureruka asi nzira dzakachengeteka dzichiri kuitika kune vatambi vakawanda.

Izvi zvinotevera zvisina kugadziriswa sezvinorondedzerwa pamusoro apa zvakaratidzwa kuti zvinoshatisa hutano uye mitambo yevashandi uye vanhu vanoshanda zvakasimba:

• Kuzvipira kwekuzvidira kunofungidzirwa kunonzi nzira isina ngozi yekurasikirwa kwekureruka nekukurumidza uye inosanganisira kushanda, kusanganisa, caloric zvinogadziriswa uye mishonga inokonzera kurasikirwa kwemvura. Kuderedza mvura kunogona kukanganisa zvinetso zvemitambo uye kushanda kwemuviri. Kutsvakurudza kunoratidza kuti vatambi vakasvibiswa zvikuru kupfuura 2 muzana yemutumbi wavo vanogona kuve nekuderedza kushanda kweaerobic, kupera simba, simba, nekutsungirira. Neurological function, oksijeni yekushandisa, uye mutemo wekushisa zvinowedzerawo. Kuderedza muviri kunopfuura 4 muzana kunogona kukonzera kuora kwekushandiswa kwemhepo yakakosha, kukwanisa kuita, uye hutano husina kunaka hunogona kuda kurapwa.
• Chirongwa cheCororic ndecheimwe nzira vatambi vanoshandisa kurasikirwa kwekukura kwekukurumidza uye kunosanganisira zvidimbu zvakanyanya-makoriki (VLCDs) . Maererano nekutsvakurudza, VLCDs inogona kukanganisa hutano hwemwoyo uye inokonzera kukanganisa kumisungo yemwoyo. Kurairwa kweCororic inonziwo kunokonzera kuwedzerwa kweropa uye kunokanganisa hormone basa. Pasina mishonga yakakwana, hormone zvinokonzera musimba kukura uye kubudirira hazvikwanisi uye simba rekugonesa risingakwanisi kuwanikwa.
  
  VLCDs zvinoratidzwawo kuti kuderedze mapfupa akanganisa zvinogona kukonzera kushungurudzika mupfungwa uye osteoporosis. Caloric zvinorambidzwa zvinonziwo zvinokanganisa utachiona hwebasa. Mukupindura kwehutachiona hwehutachiona husingaenzaniswi, chiyero chemagetsi chinokonzera (BMR) chakaderera uye glands zvinowanzosimudzirwa kusunungura cortisol yakawanda. Iyi hormone yakaipa inokonzera inoita kuti chirwere chepituitary chidzikise hutano hwehutano hunokonzera hormone (FSH) kuderedza maitiro eestrogen anotungamirira kumwedzi kusagadzikana. Kutsvakurudza kunoenderera mberi kunoratidzira VLCDs kuti inoparadza zvikuru utachiona hwehutachiona pamasero epamuviri angaita kuti zvirwere zvisingaperi uye zvirwere.
• Kudya kudya kusinganzwisisiki kunogona kuve kwakanyanyisa kukurira muvatambi. Maererano nekutsvakurudza, kudya kwakashata kunopikisa 62 muzana yevashandi vane yepamusoro yezvakakura zviitiko zvekirasi nemakwikwi ekugadzirira. Pamberi pekutanga kusagadzikana kudya kunotanga seurongwa hwehutano hwakanaka hwokuvandudza mitambo yehutano kana kuumbwa kwemuviri asi inowedzera mukunyanyisa kwakanyanya. Kuomanikidzwa kwemakwikwi emitambo nekuwana miviri yakanaka kunonzi kunokonzera dysmorphia, kusagadzikana kudya, nekudya kwekudya mumasikati nemasikati. Zvakaipa zvinosanganisa utano zvakafanana nezvinorondedzerwa pasi pekudzivirira kwe caloric, asi kudya kusagadzikana kunewo chikamu chepfungwa chinoda ruzivo rwezvemhizha kuti uhwone tsika.

Mazano

Kusachengetedza kuora kwemaitiro uye mapurogiramu ekugadzirisa zvinoshayikira vatambi uye vanhu vanoshanda zvakasimba. Iyi miitiro yakaratidzwa kuti inopesana nehutano uye inopesana nemitambo yevatambi. I National Athletic Trainers 'Association yakabudisa mazano ekupa vashandi vezvehutano, vadzidzisi, uye vekudya zvekudya vane mazano akachengeteka kune vavatambi uye vanhu vakuru vanoita basa vanoda kuwana kushaiwa kwemairi uye zvinangwa zvemuviri. Zvakaratidzawo kukosha kwevatambi, vabereki, uye vadzidzisi kuti vadzidziswe maitiro ekugadzirisa uremu hwehutano uye hutano hwemuviri kuti zvikwanise kusangana nemitambo yevashandi. Miitiro yakachengeteka yaizobvumira vatambi kuti "vasangane nesimba ravo uye chikafu chekudya kwehutano hwakanaka nekushanda."

I National Athletic Trainers 'Association yakanyora nhungamiro yakajeka yekuchengetedza uremu hwakachengeteka nekurema kwekuchengetedza zvichienderana nekutsvakurudza kusingaperi uye mabhuku. Iko Simba Rokukurudzira Gwaro reTexonomy chikwata chaiva chetatu chezvikamu zvinotevera uye mazano:

• Uchapupu hwechikamu A (kuongororwa zvakanyatsogadziriswa, zvidzidzo zvekuchiremba zvinotsigira rumbidzo)
• Uchapupu hwechikamu B (kuongororwa, zvidzidzo zvekliniki zvinopa simba rakanyanyisa rezvinyorwa zvekurudziro)
• Uchapupu hwechikamu C (uchapupu husina kuvimbika panguva ino nokuda kwekurudziro)

Aya mazano anotevera anoonekwa mu National Athletic Trainers 'Association Position Statement yekuongorora kuumbwa kwemuviri uye kuyerwa kwevatambi uye vanhu vanoshanda zvakasimba. Purogiramu imwe neimwe inorongwa nehuwandu hwehuchapupu hwezvesayenzi hunotsigira zvakataurwa panguva ino:

Uchapupu hwechikamu A: hazvina kukwana rubatsiro rwemakiriniki kuti uise rumbidzo munharaunda iyi

Uchapupu hwechikamu B:

• Muviri wehutano huongorori hunoita kuti muviri huve wakachengeteka uye zvinangwa zvemuviri zvinofanira kushandiswa.
• Mutoro wemiviri inofanira kugadziriswa mu hydrated state.
• Muviri wehutano hunofanira kuchengetedzwa uchishandisa zvose zvekudya uye zvekuita muviri.
• Zvose zvinokonzerwa ne caloric zvinofanira kuverengerwa kushandiswa kwezvinyorwa zvinokonzerwa nemagetsi (BMR) uye simba rinoda basa.
• Chirongwa chakajeka, chikafu chekudya chine utano chinopa simba rakakwana uye mishonga inofanira kuchengetwa gore rose.
• Metabolism panguva yebasa rinofanirwa kuverengwa sekuverenga mishonga imwe neimwe inogadzira simba muzvokudya.

Uchapupu hwechikamu C:

• Mamiriro ekugadzirisa muviri inofanira kutorwa, kutarisirwa, uye kushandiswa nenzira imwechete yehupenyu hwehutano uye hwehutano hwehutano.
• Muongorori wemutumbi anofanira kuve akadzidziswa zvakakwana uye anoshandisa nzira yakakwana uye yakavimbika inyanzvi yekuongorora muviri.
• Chinangwa chepfungwa chinofanira kuongororwa nekuongorora kuenzana kwemuviri maererano nekuumbwa kwemuviri. (kuongorora kunofanira kuitika kaviri pagore kune vanhu vakawanda, vasina mwedzi inenge 2 kusvikira ku3 pakati pezviyero).
• Zviongorori zvakazvimirira kutarisa kufambira mberi kwevanhu mumamiriro ekurema uye zvinangwa zvekugadzirisa muviri zvinofanira kushandiswa. Dzinofanirwa kurongwa panguva dzakakodzera kutungamira mberi uye kusimbisa kuongorora zvakare.
• Dzimwe nguva kuongororwa kwepanyama kunobvunzwa apo hydration inofunganya.
• Vanhu vakuru vanoshingaira nevatambi vari kutora chikamu chekuyera kwemitambo havafaniri kurasikirwa kana kuwana huwandu hwakawanda hwehutano hwemuviri panguva yekudzidzira kwavo.
• Caloric kudya kunofanira kuve nechinangwa chemuviri wehumwe.
• Kudya kwakakwana kwehutano kunogona kugadziriswa kushandisa Dhipatimendi rekurima rekurima rekudyidzana rekuAmerica seUnited States senzira yakachengeteka.
• Yakachengeteka uye yakakodzera kugadzirwa kwemaitiro kunobatsira kuyerwa uye kurasikirwa kwemaviri.
• Muviri wehutano hunochinja hunofanira kunge uchingopfuurirwa, pasina mitemo yakawandisa kana kushandiswa kwemaitiro asina ngozi kana michina.
• Kurema kwehutano uye zvirongwa zvekugadzirisa muviri pamwe chete nehutano hwehutano huchabatsira vanhu vanoita basa nevatambi vanozadzisa zvinangwa zvine hutano hwakanaka.
• Dzidzo inopfuurira uye kukurukurirana pamusoro pekuchengetedza kwakachengeteka uye maitiro ekugadzirisa uremu inofanira kuitika nguva dzose.
• Zvokudya zvega nega kana kuumbwa kwemuviri zvinoda kuongororwa vari voga nekudya kwakakodzera zvakadzidziswa uye nyanzvi yekudzivirira masimba.
• Ergogenic uye mishonga yezvokudya inofanira kushandiswa nokungwarira uye chete pasi pekurumbidzwa kwevanonyatsodzidziswa maitiro ehutano ne ruzivo rwemitambo uye sangano rinoronga sangano.

> Sources:
Aimee E. Gibbs, MPH et al., Weight Management muAmateur Wrestling, Sports Health, National Institutes of Health, 2009

> Guilherme G Artiol et al., Kudiwa kwehurongwa hwekuchengetedza uremu mu judo: tsanangudzo inobva pakurwisana kwakaitwa wrestling, Journal of the International Society of Sports Nutrition, 2010

> Mark H. Ebell MD, MS, Simba Rokukurudzira Taxonomy (SORT): Nzira Yakagadziriswa Nechirwere Yokugadzira Zviratidzo MuMabhuku Ezvokurapa, American Family Physician. 2004

> Paula Sammarone Turocy et al., National Athletic Trainers 'Association Position Statement: Kurasikirwa Kwemafuro Akachengeteka uye Kuchengetedza Maitiro muMutambo uye Kudzidzira Kudzidzira, Journal of Athletic Training, 2011