Mitambo yezvikwata zvinomiririra mamiriyoni emadhora emadhora. Vakuru vakuru nevatambi vanowanzonyengerwa nekubudirira kuwedzera kudengesa. Zvipikirwa zvekusimudzirwa kwekushanda pakati pezvimwe zvikonzero zvinokurudzira zvinhu kutenga zvimwe zvinodyiwa kudya kuti zviwane zviwanikwa. Kushaikwa kwekuwedzera muchengeti wekutonga uye hutano hwakanaka hunogona kureva kusavimbika uye zvisingabatsiri michina iri kushandiswa.
Inofungidzirwa pakati pe 39 ne89 muzana yemakambani ekuwedzera emakambani ndivo vanomhanya nevatambi vakakurumbira pakati pevakwegura nevatambi.
Chii Chinonzi Supplement?
Zvokudya zvinoonekwa sekuwedzera kune zvokudya zvekare zvine utano. Vanhu vakuru vanoshingaira kana vatambi vanogona kusanganisira zvidimbu zvekubatsira kugadzirisa zvinodikanwa zvekudya, kuvandudza kushaya simba kwekudya, kukurudzira mitambo yehutano kana kuzadzisa zvinangwa zvehutano hwevanhu. Pasina chirongwa chakakonzerwa zvakanaka chinogadzirwa panzvimbo, kuwedzera kunonzi hakuwanzoshandi.
Supplement Regulation and Standards
Zvokudya zvinowedzera zvakaiswa mune chimwe chikafu chinodyiwa uye hachifungidziri mishonga. Zvigadzirwa hazvidi kuendeswa kuChechi neDrug Administration (FDA) yekutonga. Kunyange zvazvo FDA inokwanisa kugadzirisa zvigadzirwa uye zvido zvehutano zvezvokuwedzera, vashomanana ndivo vanoongororwa.
Mitambo yekuwedzera yevashandi vanobvumirwa kuita zvikwereti zvehutano ne FDA kubvumirwa chero bedzi iyo zvinyorwa zvemitambo zviri zvechokwadi uye zvichibva pauchapupu hwezvesayenzi.
Zvinosuruvarisa, vashomanana vashoma vanowedzera kuti maitiro ergogenic anotsigirwa nekutsvakurudza kwekliniki. Izvi zvinosiya munhu mukuru kana munhu anotambira asina chivimbo chekuchengeteka, kubudirira, potency kana kuchena kwezvokuwedzera zvezvokudya kana zvegogogenic.
- Zvokudya zvinowedzera zvinosanganisira mavitamini, zvicherwa, amino acids, herbs, botanicals, uye zvinyorwa kana zvinotarisa kubva kumiti kana zvikafu. Vanowanzoshamba se se capsules, mahwendefa, zvinwiwa, podders kana mabhairi uye zvinoda kuti zvive zvakanyorwa sechinhu chinowedzera kudya.
- Ergogenic aids inosanganisira zvinhu, zvinodhaka kana maitiro anoshandiswa kusimbisa mitambo. Zvinokwanisa kubva pane zvinodiwa zvegidhafidirateri inotakura "nzira dzisiri pamutemo uye dzisina kuchengetedza dzakadai savanabolic-androgenic steroid."
Kuongorora Kubatsirwa Kwezvokudya
Kuwedzerwa kushandiswa kunoramba kuchikakavara uye ichisarudzo choga. Mibvunzo yakajairika inobvunzwa nevanhu vakuru vanoshingaira, vatambi, uye mitambo yezvokudya zvinoenderana nekugadzira nekuwedzera kwehutano. Kuwana uchapupu hunotsvakurudza ruzivo rwekutsvakurudza hunonyatsokurudzirwa usati wafunga nezvezvokudya zvemitambo uye zvekuwedzera. Sangano reInternational Society of Sports Nutrition (ISSN) rinokurudzira kuongorora kubvumirana uye zvesayenzi zvakakosha kumashure ekuwedzera kwezvakaitika zvekusimudzirwa kwevatambi vemitambo. Mibvunzo inotevera inokurudzirwa:
- Iko kuwedzerwa kuda kunonzwisisa here?
- Pane uchapupu hwezvesayenzi hunowanikwa here?
- Ndiyo kuwedzera kwepamutemo kana kuchengeteka here?
Zvigadzirwa zvinotengeswa kwehutano uye kuitisa maitiro zvichienderana nemafungiro ekunyorwa akaungana kubva pakutsvakurudza kwokutanga. Izvo zvirevo zvinopika zvinopikira asi kazhinji hazvibvumirane nemakiriniki ekuwana. Kutendeseka muIndaneti zvinyorwa zvakadai se Journal of the International Society of Sports Nutrition kana National Library yeMishonga yaPublic Med ichakubatsira kuona kana kuwedzera kwacho kuchibva kune uchapupu hwezvesayenzi hwakanaka kana kwete.
Kana ukashanda nemutambo wezvokudya mune zvemitambo kana kuti nyanzvi, vanogona kuva chinhu chinokosha pakuwedzera tsanangudzo yekutsvakurudza. Mashoko aya akaunganidzwa achaita kuti iwe uite chisarudzo chakanakisisa pamusoro pekutora mitambo yekuwedzera yehutano nemitambo yemitambo.
Izvo Sayenzi Inotsanangura Zvirwere
Zvokudya zvinowedzera uye ergogenic zvinobatwa zvinotengeswa uye zvinoreva kuwedzera kudya uye kutamba kwemitambo yemunhu mukuru kana munhu anomhanya. Kutsvakurudza kwechipatara kunoenderera mberi kufumura zvikanganiso mune izvi zvinotsigira zvido zvehutano. Sangano reInternational Society of Sports Nutrition (ISSN) rakapa urongwa hwezvokuwedzera kubva pakutsvakurudza kwekliniki:
- Zvinoratidzika kubudirira : Nyaya yekuwedzera zvidzidzo zvekutsvakurudza inoratidza kuti yakachengeteka uye inobudirira.
- Zvichida kubudirira : Kutanga kuwedzera zviwanikwa zvakanaka, asi kutsvakurudza kwakawanda kunodiwa kuti uongorore migumisiro yekudzidzira uye zvemitambo.
- Kubva mangwanani kuti ataure : Kuwedzera dzidziso inonzwisisika asi haigoni kutsvakurudza kwakakwana kushandisa iko kushandisa.
- Zvinoratidzika zvisina maturo : Zvigadzirwa zvisingabvumirwi uchapupu hwezvesayenzi uye / kana tsvakurudzo zvakaratidza kuti kuwedzera kunenge kusina basa uye / kana kusachengeteka.
Sangano reInternational Society of Sports Nutrition (ISSN) rinoratidza kuti nheyo yepurogiramu yakanaka yekudzidzisa iine simba rinonzwisa simba, rekudya-dense kudya. Kana zvidimbu zviri kuongororwa , ISSN inoratidzira zvizere zvinowanikwa kubva muchikamu chimwe (zvichiita kubudirira). Chero zvimwe zvinowedzera zvinogona kuonekwa seongororo. Vanoenderera mberi vachideredza kuwedzera kwechikamu chechitatu (zvakare kumucheche kuti vataure) uye havatsigiri vatambi vanotora zvinowedzera muchitanhatu chechina (sezviri pachena hachibatsiri).
Supplement Value Value yeVithamini uye Kuita Basa rekudzidzira
Mavhithamini ndiwo makemikari anokosha anokosha pakugadzira kushandiswa kwemagetsi, kugadzirwa kwemagetsi, kushanda kwemagetsi uye kuchengetedza masero edu. Chirwere chekutsvaga pamusoro pevanhu vakuru vanoita kana vatambi vaudza kushaya mavitamini. Kunyange zvazvo tsvakurudzo inoratidza kuti zvingave zvakakunakira kutora mavhithamini kwehutano huripo, pakange pasina zvishoma kune zvinyorwa zvitsvene zvinotaurwa. Mavhithamini anotevera anowanzoonekwa nevatambi ave achitsvakurudzwa sezvinorongwa nezvekudya kwakakwana:
| Nutrient | Ergogenic Claim | Kutsvakurudza Zvakawanikwa |
|---|---|---|
| Vitamin A | inogona kuvandudza mitambo yekuona | hapana kuvandudza mumitambo yekuita |
| Vitamin D | inogona kubatsira kudzivirira kurasikirwa kwefupa | inogona kubatsira ne calcium co-supplement |
| Vitamin E | inogona kudzivirira pasina radicals | kuderera kwehutano hwehutano hwakatowanikwa / zvimwe zvinotsvakurudzwa zvinodiwa |
| Vitamin K | inogona kubatsira bone metabolism | vasikana vechikadzi vemauto vanoratidza kuvandudzwa kwemafupa ekugadzira uye resorption |
| Thiamin (B1) | inogona kuvandudza anaerobic pachigaro | haisi kuonekwa kuti inowedzera hutano hwemashandiro pazvokudya zvinowanzoitwa |
| Riboflavin (B2) | zvinogona kuwedzera simba rekuwanikidzwa panguva yekuvhiya | haisi kuonekwa kuti inowedzera hutano hwemashandiro pazvokudya zvinowanzoitwa |
| Niacin (B3) | inogona kuwedzera simba metabolism, kuvandudza cholesterol nemafuta asina kunaka emafuta | inoratidzwa kuderedza cholesterol asi kuderedza kuyanzvidzira kwekushandisa |
| Pyridoxine (B6) | inogona kuvandudza masimba, simba, aerobic simba uye pfungwa yekufunga | vakanyatsotariswa vatambi havaratidzi kuvandudza mune zvemitambo. Mamwe akavandudza unyanzvi hunobudirira hwemotokari kana uine mavitamine B1 uye B12. |
| Cyano-cobalamin (B12) | inogona kuwedzera misi mizhinji uye kuderedza kuzvidya mwoyo | hapana ergogenic effect yakataurwa, asi, kana yakabatanidzwa nemavitamini B1 uye B6 inogona kuderedza kuzvidya mwoyo |
| Folic acid (folate) | inogona kuwedzera masero matsvuku eropa kuti ave nani oksijeni musimba uye kuderedza kuora kwekuberekwa | vakawana kuderedzwa kukanganisa kuberekwa muvakadzi vane pamuviri, asi vakaratidzirwa kuti vasimudzire mitambo |
| Pantothenic acid | inogona kubetsera simba rekushandisa | tsvakurudzo inoshuma pasina kuwedzerwa aerobic kushanda |
| Beta-carotene | inogona kubatsira kurovedza muviri-kunokonzera musikana kukanganisa | inogona kubatsira kuderedza kushanda-kunokonzerwa nemisungo yekukuvara, asi zvimwe zvinotsvakurudzwa zvinodiwa kuti zvidzivirire mutambo |
| Vitamin C | inogona kuvandudza metabolism panguva yekurovedza muviri | Vakanyatsotarisa vatambi vanoratidza kwete kukudziridza kushanda |
Supplement Value Value Minerals for Athletes
Maminerari inorganic zvinhu zvakakosha kumagadzirirwo emagetsi, maitiro uye kugadziriswa, maitiro ehomoni uye neurological function. Kutsvakurudza kunoratidza kuti vanhu vakuru kana vatambi vanobudirira vave vasina kukwana mune zvinhu izvi zvinokosha. Kushaya simba kwemineral kunogona kukanganisa mararamiro emitambo uye naizvozvo kuwedzera kungave kwakabatsira. Iyi inotevera mineral supplements inowanzoenderana nevatambi yakatsvakurudzwa sezvinorongwa nezvezvokudya zvinogadziriswa:
| Nutrient | Ergogenic Claim | Kutsvakurudza Zvakawanikwa |
| Boron | zvinogona kukurudzira musisi kukura panguva yekudzidzira kudzidzisa | hapana uchapupu huripo huno kutsigira iyi dzidziso |
| Calcium | zvinogona kukurudzira mararamiro ekukura uye mafuta metabolism | inoratidzwa kukurudzira kuwedzera kwefupa inotorwa ne vitamin D uye inogona kusimudzira mafuta metabolism. Kwete ergogenic rubatsiro rwemitambo. |
| Chromium | inotengeswa se chromium picolinate uye inoti inowedzera kuonda kwemaonda uye kuderedza mafuta emuviri | zvidzidzo zvenguva pfupi hazviratidziri kubudirira mune hutema hwakaonda kana kuti kuderedza mafuta emuviri |
| Iron | inogona kubatsira kuvandudza aerobic kushanda | inoratidzirwa kungovandudza aerobic kushanda mumitambo inotambura nekushaya simba kwesimbi kana kupererwa kwemazuva |
| Magnesium | inogona kuvandudza simba metabolism / ATP kuwanikwa | inoratidzirwa kungovandudza miitiro yekuita muvatambi vanotambura nekushaya simba kwemagesium |
| Phosphorus (phosphate salts) | inogona kuvandudza masimba emagetsi mumuviri | inoratidzirwa kugadzirisa aerobic energy system munguva yekutsungirira kudzidziswa. Kutsvakurudza kwakawanda kunodiwa |
| Potassium | inogona kubatsira nemisumbu inopwanya | hapana ergogenic inobatsira uye yakatsvakurudza inoramba ichinyatsojeka kana iyo inobatsira nemisumbu inopwanya |
| Selenium | inogona kuvandudza aerobic yekuita basa | Kuvandudzika kwemaitiro anobhizimisi kushanda hakuna kuonekwa |
| Sodium | inogona kubatsira nemasumbu kupwanya uye kuderedza ngozi ye hyponatremia | inoratidzirwa kuchengetedza kuchengetedza mvura mukati mekudzivirira kwakanyanya uye kudzivirira hyponatremia |
| Vanadyl sulfate (vanadium) | inogona kukurudzira musimba kukura, kusimbisa simba nesimba | kwete kuratidzika kuva nemigumisiro pane musimba, simba kana simba |
| Zinc | inogona kuderedza kuputika kwepamusoro pamapfupa ekudzidzira panguva yakaoma | inoratidzirwa kuderedza kushandiswa kwebhizimisi-kukonzerwa kushandiswa kuzvirwere zvekudzivirira muviri munguva yekudzidzira |
Mvura seErgogenic Aid yeVatambi
Mvura inofungidzirwa kuti ndiyo inonyanya kukosha yezvokudya zvekudya zvine simba kune vakwegura vakuru nevatambi. Kana 2 kubva muzana kana kupfuura kuwanda kwehuviri kurasikirwa kuburikidza nekutuka, mutambo unogona kunge usina kukanganisa. Kurasikirwa kwehuwandu hwe4 muzana kana kupfuura panguva yekurovedza muviri kunogona kutungamirira kuhutano hwehutano, kupera kwekushisa, kana zvimwe zvirwere zvakakomba zvehutano. Iko kunokosha kuvarume vakuru nevatambi vanoita basa kuti vashandise hydration management munguva yekudzidzira uye kukwikwidzana zviitiko. ISocial Society of Sports Nutrition (ISSN) inoti:
- Kushandisa mvura yakakwana yezvinwiwa zvemitambo kuti urambe uchitsigira mvura uye hydration
- Vatambi vanofanirwa kunwa 0.5 kusvika 2 malita paawa ye fluid kuitira kuti vadzivise kushaya kurasikirwa
- Usavimba nenyota sechiratidziro kunwa mvura kana kunwa kwemitambo
- Vatambi vanofanirwa kuzvienzanisa vasati vatevera uye kutevera maitiro
- Shandisai makapu matatu emvura pound rimwe rakarasika panguva yekudzidzira mitambo
- Dzivisa kuwandisa kwemaitiro ekurasikirwa maitiro kusanganisira sweat sauna, akapfeka zviyero zvejubheri, uchishandisa diuretics, kurutsa, kana kudya kwakanyanya
Iko kunotora ndechekudzidziswa zvakanakisisa nenzira dzakanaka dze hydration panguva yekurovedza mitambo . Izvi zvichakubatsira iwe kuchengetedza zvakakwana kushandiswa kwemvura uye kupa chiitiko chakanaka chekudzidzisa.
Basa Rokudya Kwezvokudya kweVatambi
Zvokudya zvinowedzera zvinogona kuita basa rinokosha mukudya kwemitambo. Zvisinei, vanofanirwa kuonekwa semafuta ekudya, kwete kutora nzvimbo yekudya zvakanaka. Nepo kune mashomanana mashomanana anotsigirwa nehupupuri hwezvesayenzi yekuwedzera mitambo yevashandi, pane zvimwe zvinoratidzwa kuti zvinobatsira zvekurovedza muviri nekugadzirisa. Pasinei nokuti iwe uri munhu mukuru anoshanda, mutambi ari kushanda ari oga, kana kuti akashanda mune zvemitambo nyanzvi yezvokudya , zvinokosha kuti urambe uripo pakutsvakurudza kwekuwedzera. Izvo zvinotevera zvinowedzera kuwedzerwa kwezvokudya zvakatsvakurudzwa uye zvinorondedzerwa sezviri: zvakajeka zvinobudirira, zvichida zvinobudirira, zvekare kare kuti zvichiti, kana kuti sezviri pachena hazvibatsiri:
Zvinoratidzika kushanda uye zvakachengeteka:
Chivakwa chemuviri chinowedzera :
- kuremera kuwana pfupa
- creatine
- protein
- anokosha amino acids (EAA)
Kuora muviri kunowedzera:
- humb-calorie foods, replacement replacement powders (MRPs), kugadzirira-kunwa kunodengenyeka (RTDs)
- ephedra, caffeine, uye salicin ine thermogenic zvinyorwa zvinotorwa mumitambo yakakurudzirwa yevanhu vakakodzera ( ephedra inorambidzwa neDFA )
Performance-enhancing supplements:
- mvura uye zvinwiwa zvemitambo
- carbohydrates
- creatine
- sodium phosphate
- sodium bicarbonate
- caffeine B-alanine
Zvichida kubudirira asi zvakanyanya kutsvakurudza zvinoda:
Chivakwa chemuviri chinowedzera:
- HMB kune vanhu vasina kudzidza, kutanga-up mazano ekudzidzisa
- BCAA (branched chain amino acids)
Kuora muviri kunowedzera:
- high-fiber kudya
- calcium
- Green tea Extract
- conjugated linoleic acids (CLA)
Performance-enhancing supplements:
- post-exercise yemakrohydrate uye mapuroteni
- anokosha amino acids (EAA)
- branched chain amino acids (BCAA)
- HMB
- glycerol
Kusvikira mangwanani kuti ataure uye asingashayi tsvakurudzo yakakwana:
Chivakwa chemuviri chinowedzera:
- α-Ketoglutarate
- α-Ketoisocaproate
- ecdysterones
- kukura hormone kurega peptides uye secretogues
- ornithine α-Ketoglutarate
- zinc / magnesium aspartate
Kuora muviri kunowedzera:
- gymnema sylvestre, chitosan
- phosphatidl Choline
- betaine
- coleus forskolin
- DHEA
- psychotropic Nutrients / Herbs
Performance-enhancing supplements:
- medium chain triglycerides
Sezviri pachena haisi kubudirira uye / kana kusachengeteka:
Chivakwa chemuviri chinowedzera:
- glutamine
- smilax
- isoflavones
- sulfo-polysaccharides (myostatin inhibitors)
- boron
- chromium
- conjugated linoleic acids
- gamma oryzanol
- prohormones
- tribulus terrestris
- vanadyl sulfate (vanadium)
Kuora muviri kunowedzera:
- calcium Pyruvate
- chitosan
- chromium (kwete-diabetics)
- HCA
- L-Carnitine
- phosphates
- herbal diuretics
Performance-enhancing supplements:
- glutamine
- ribose
- inosine
General Health Health Supplements Yakagadzirirwa Vatambi
Kuramba uine hutano hwakanaka hwevanhu vakuru vanoshanda uye vatambi vanokosha. Inyanzvi dzevatambi dzinowedzera nemiti shoma shomanana kuti urambe uine hutano panguva yekushanda kukuru. IAmerican Medical Association (AMA) inokurudzira vanhu veAmerica vose kuti "vashandise chirwere chemazuva ose chinonzi low-dose multivitamin" kuti vaone kuti zviyero zvakadini zvezvibereko muzvokudya. Kunyange zvazvo isina kukurudzirwa kuti iwedzere mitambo yehutano, mavitamini akawanda anogona kubatsira mukurarama kwehutano. Imwe tsvakurudzo inokurudzira mitezo inotevera inotevera yevanhu vakuru vanoita basa nevatambi:
- glucosamine uye chondroitin (kudzivirira kwehutano hwakanyanyisa uye kunonoka kushaya maronda)
- vitamini C, glutamine, echinacea, uye zinc (inogona kusimbisa immune basa)
- omega-3 fatty acids (mwoyo ine utano hwemafuta inotsigirwa neAmerican Heart Association (AHA))
Shoko Rinobva
Zvokudya zvinowedzera hazvidikanwi kune munhu ane hutano hwakanaka kana mutambi. Zvinhu zvakawanda zvisiri izvo hazvina kuvimbika uye zvinofanira kungofungidzirwa mushure mekutarisisa kwekubudirira, simba, nekuchengeteka. Zvisinei, mitambo yezvipfeko iri pano kuti igare uye inokwanisa kuita basa rinokosha muurongwa hwako hwokudzidzisa. Chero chipi nechipi chinowanikwa pasi pekufungidzirwa chinofanira kutsigirwa nekusingaperi kwechirwere chekudzidza uye uchapupu hwakajeka hwehutano hwavo kana zvirevo zvergogenic. Mune mamwe mazwi, ivai vatsigiri vehuchenjeri nekuda kwehutano hwako uye kutamba kwemitambo!
> Sources:
Inobatsira ER, Aragon AA, Fitschen PJ. Zviratidzo-zvakakurudzirwa mazano ekugadzirisa masangano ekugadzirisa masangano ekugadzirira: chikafu nekuwedzera. Nyaya yeInternational Society of Sports Nutrition . 2014.
> Kreider RB, Wilborn CD, Taylor L, et al. ISSN kurovedza muviri uye kutarisa kwekudya kunovaka muviri: tsvakurudzo & mazano. Nyaya yeInternational Society of Sports Nutrition . 2010.
> Thomas TD, Erdman KA, Burke LM. Zvokudya zvinovaka muviri uye Inyanzvi yekuita. Nzvimbo ye Dietitians yeKanada, Academy of Nutrition uye Dietetics uye American College of Sports Medicine. 2015.