Poganizira zakugwiritsa ntchito masewera osiyanasiyana othandizira othamanga, nthawi zonse timawerengera zopatsa mphamvu kapena zabwino zomwe timadya. Ndipo ngakhale othamanga ambiri omwe sagwiritsa ntchito masewera olimbitsa thupi, amawongolera kudya kwama protein okha. Zomwe sizowona, chifukwa kuwonjezera pa mafuta, mapuloteni ndi chakudya, palinso micronutrients ina, yomwe zotsatira zake, zikagwiritsidwa ntchito moyenera, zitha kukulitsa ndikuthandizira kuwoneka koyambirira kwa zotsatira zamasewera ku CrossFit.
Lero tikambirana nkhani yokhudzana ndi kudya kwa masewera ngati mavitamini kwa othamanga. Kodi ndi chiyani, ndipo ndichifukwa chiyani othamanga omwe akuchita nawo masewera othamanga amafunikira?
Zina zambiri
Chifukwa chake, musanalingalire mavitamini kwa othamanga mwatsatanetsatane, muyenera kumvetsetsa kuti mavitamini onse ndi otani? Chifukwa chake, mavitamini ndi odabwitsa momwe angawonekere, mapuloteni. Koma awa si mapuloteni osavuta. Awa ndi maunyolo amino acid olumikizidwa mwanjira ina. Akamadya, satulutsa, motero, thupi silingathe kuwagaya ndikuwonongeka pazinthu zing'onozing'ono. Nthawi yomweyo, kukula kwa ma molekyulu a mavitamini pamasewera ndikuchepa kwambiri kotero kuti thupi limatha kugaya kwathunthu momwe amalowera mthupi.
Chifukwa cha izi, mavitamini amasewera amayamba kugwiritsa ntchito pafupifupi masewera onse othamanga: kuyambira powerlifting mpaka crossfit. Koma, ndichifukwa chiyani mavitamini ndi ofunikira kwambiri, ndipo akuyenera kuyang'aniridwa mosamalitsa kuposa kudya mapuloteni? Kupatula apo, thupi limatha kupanga mavitamini ofunikira amtundu wake wa amino acid? M'malo mwake, sizili choncho. Tsoka ilo, thupi limatha kupanga mavitamini ochepa okha, ndi okhawo omwe ali ofunikira pamoyo. Malo okhala mavitamini amakhala ndi ma amino acid ofunikira omwe amakhudza njira zake ndikukhala ndi mawonekedwe omwe thupi silimatha kuberekana lokha.
Mbali ina yofunika ndikuti kumwa mavitamini panthawi yophunzitsira sikungochepera chakudya ndi mphamvu. Komabe, kubwezeretsa mavitamini kumakhala kovuta kwambiri, makamaka ngati simuli wadyera yemwe amadya ndiwo zamasamba ndi zipatso.
Zosangalatsa: Zipatso ndizofunikira pakudya kwa othamanga a CrossFit. Inde, kuwonjezera pa fructose, yomwe imavulaza kulemera / kuyanika kwapamwamba kwambiri, imakhala ndi mavitamini osiyanasiyana.
Zotsatira za mavitamini pamasewera othamanga
Tiyeni tiwone momwe magulu ena a mavitamini amakhudzira masewera othamanga. Izi zikuthandizani kumvetsetsa chifukwa chake muyenera kugula mavitamini ndi momwe mungagwiritsire ntchito moyenera pazotsatira zabwino.
| Vitamini gulu | Muyenera kutenga liti? | Mtengo wa vitamini mu zakudya za wothamanga |
| Mavitamini a Gulu A. | Nthawi zonse | Mavitamini a Gulu A ali ndi mphamvu zamagetsi. Akamadya kwambiri, amalimbikitsa kupanga testosterone kowonjezera, ndipo koposa zonse, amathandizira othamanga a novice kuti achire mwachangu pakati pa zolimbitsa thupi. |
| Mavitamini a gulu B1 | Nthawi zonse | Vitamini wagulu B. Wotsogolera pakupanga kulumikizana kwa minyewa mthupi la wothamanga. Nchifukwa chiyani izi zikufunika? Kuthamanga pamphamvu yayikulu kumatha kukuthandizani kuti muzitha kugwiritsa ntchito mphamvu zamagetsi mwachangu, zomwe zimapangitsa kuti mukhale ndi zokolola zambiri, mphamvu, mphamvu komanso kupirira. |
| Mavitamini a gulu B2 | Nthawi zonse | Ntchito yake yayikulu ndikulipira zovuta zakunja. Zimawonjezera chitetezo chamthupi, ndipo chimalepheretsa kupanga insulin yochulukirapo pomwe chakudya chachepetsedwa. Zotsatira zake, munthu amadya mwachangu kwambiri, zomwe zimathandiza kuti azidya mosamalitsa nthawi yowuma kwambiri. Kuphatikiza apo, vitamini iyi ndi yotsutsana ndi kupsinjika. |
| Mavitamini a gulu B3 | Nthawi zonse | Momwemonso B2 |
| Mavitamini a gulu B6 | Kuyanika | Vitamini B6 ndichimodzi mwazinthu zofunikira kwambiri pazakudya zamakono za CrossFit. Ntchito yake yayikulu ndikulipira zovuta zakunja. Kuphatikiza apo, vitamini iyi ndi yotsutsana ndi kupsinjika. |
| Mavitamini a gulu B12 | Kuyanika | Vitamini B12 ndi yolimba yolimbitsa thupi yomwe imakupatsani mwayi wogawa bwino zinthu zina zofunika kubwera, zomwe zimabweretsa kukhazikika ndi kuyamwa kwabwino kwa michere ndi mavitamini ena, chifukwa cha kuchuluka kwa magwiridwe antchito amitundu yambiri yamavitamini. |
| Mavitamini a gulu C | Misa | Vitamini C ndiye adaptogen wozizira kwambiri pamasewera. Ntchito yake yayikulu ndikulipira kuwonongeka kwa chiwindi. Chotsatira chake, kuwonjezeka kwa kukana kwa thupi kwa thupi lakunja, komwe kumawonetsedwa ndikuwonjezera chitetezo, ndikuchepa kwa mwayi wopitirira malire. |
| Mafuta a nsomba | Kuyanika | Mafuta a nsomba - ngakhale amawoneka ngati omega 3 polyunsaturated fatty acid, chofunikira kwambiri ndikupezeka kwa malo osiyanasiyana okhazikika, kuphatikiza kuphatikiza bwino kwa niacin ndi vitamini E, zomwe zimathandiza kupondereza kuchuluka kwa asidi wa m'mimba, kuchepetsa kufunikira kwa chakudya china. |
| Mchere zigawo zikuluzikulu | Kuyanika | Mchere zigawo zikuluzikulu osakaniza vitamini maofesi zimathandiza kwambiri. Tisaiwale kuti kuchita masewera olimbitsa thupi mopitilira muyeso pophunzitsa, mchere wambiri umatulutsidwa ndi thukuta. Kuphatikiza apo, mchere umakulitsa kwambiri kuyamwa kwa maunyolo amino acid opangidwa ndi mavitamini. |
| Nthaka | Misa | Ndi testosterone booster yamphamvu yomwe imathandizira kupanga testosterone mpaka malire achilengedwe. Imalimbitsa mphamvu ya mavitamini E, D, B6 ndi K1. |
| Mankhwala enaake a | Misa | Mofanana ndi zinc |
| Selenium | Misa | Zofanana ndi zinc ndi magnesium |
| Vitamini D. | Misa | Vitamini D B, limodzi ndi vitamini E, ndi njira yokwanira yomwe imakuthandizani kuti muwonjezere kuyamwa kwa calcium yakunja yomwe mumapeza ndikumagwedezeka kwamapuloteni, chifukwa chakukula kwamphamvu ya mitsempha, minofu ndi mafupa. |
| Vitamini E | Misa | Vitamini E B, limodzi ndi vitamini D, ndi njira yokwanira yomwe imakuthandizani kuti muwonjezere kuyamwa kwa calcium yakunja yomwe mumapeza kuchokera ku protein yogwedezeka, chifukwa cha kuchuluka kwa mphamvu ya mitsempha, minofu ndi mafupa. |
| Vitamini K1 | Misa | Vitamini K1, ikagwiritsidwa ntchito kwambiri, imakhala ndi tanthauzo lofananako ndi cholenga, kusiyana kokha kumakhala kopanda tanthauzo. Mumadzazidwa ndi madzi, zomwe zimapangitsa kuti mukhale olimba komanso zimachepetsa chiopsezo chovulala pochita zolimbitsa thupi zambiri. |
Chidziwitso: si mavitamini onse omwe amaperekedwa patebulo, koma ndi magulu okhawo a mavitamini ndi mavitamini abwino kwambiri kwa othamanga, omwe agwiritsidwe ntchito sikungopangitsa kuti thupi lanu likhale labwino, komanso kuwonjezeranso magwiridwe antchito pama WOD anu ophunzitsira.
Momwe mungatengere bwino?
Mutazindikira momwe mavitamini amakhudzira omwe amachita nawo masewerawa, muyenera kudziwa kuti ndi miyezo iti yoyenera kudyetsedwa ndi abambo ndi amai. Koma chofunikira kwambiri ndikulingalira nthawi ndi momwe mungatengere mavitamini pazotsatira zabwino.
Choyambirira, ngati simugwiritsa ntchito ma vitamini complexes, mavitamini osiyanasiyana ayenera kudyedwa nthawi zosiyanasiyana ndikutsukidwa ndimadzimadzi osiyanasiyana. Chowonadi ndichakuti mavitamini ena amatha kusungunuka, ena amatha kuzindikira ndi thupi lathu pokhapokha ngati pali mowa pang'ono wa alkaloids. Ndipo enanso amangogwira ntchito limodzi ndi madzi komanso chakudya. Pa nthawi imodzimodziyo, kufunika kwa mavitamini tsiku lonse sikunafanana, komanso mapuloteni ndi chakudya.
Tiyeni tiwone momwe tingapangire zophatikizika zina.
- Mavitamini a gulu A: amakhalanso beta-carotene. Amamwa bwino m'mawa, pamodzi ndi cholesterol pang'ono yochokera mu mafuta amafuta kapena mafuta a fulakesi. Ndi mavitamini osungunuka mafuta.
- Mavitamini a B: ndi mavitamini osungunuka mowa. Kawirikawiri mu vitamini complex, imakhala ndi magalamu 0,01 mpaka 0,02 magalamu a ethyl mowa osungunuka. Ngati simunapeze alkaloid yachibadwa kuti muthe mavitaminiwa, mutha kumwa ndi kefir kapena kvass, popeza mankhwalawa ali ndi mamolekyulu azakumwa zoledzeretsa, zomwe zimakupatsani mwayi wosungunuka ndikuzimiritsa ma vitamini.
- Mavitamini a C: Mavitamini wamba osungunuka m'madzi. Zimatsutsana ndi kagwiritsidwe ntchito ka magulu a vitamini D ndi E. Ndikofunika kumwa ndi madzi, kapena kudya wouma
- Mavitamini a D-gulu: Amamwa bwino m'mawa, pamodzi ndi cholesterol m'mafuta a nsomba kapena mafuta a fulakesi. Ndi mavitamini osungunuka mafuta. Kuphatikiza apo, vitamini E ndi mnzake wofunikira wa vitamini iyi, chifukwa imawonjezera chidwi komanso kuyamwa kwa vitamini complex.
- Mavitamini a E: Amatengedwa bwino m'mawa, komanso cholesterol m'mafuta a nsomba kapena mafuta a fulakesi. Ndi mavitamini osungunuka mafuta. Kuphatikiza apo, vitamini D ndi mnzake wofunikira wa vitamini uyu, chifukwa amachulukitsa chidwi cha vitamini vitamini.
- Mavitamini a gulu K: vitamini wapadziko lonse lapansi, amatha kugwiritsidwa ntchito mulimonse nthawi iliyonse.
Chidziwitso: akonzi samalimbikitsa kugula ma multivitamin ma pharmacies, chifukwa kuphatikiza ma vitamini kuchokera kumagulu osiyanasiyana, ngati atengedwa molakwika, ndikungotumiza ndalama. Ngati mwasankha kugwiritsa ntchito ma multivitamin complex, muwagule m'masitolo apadera. Ndipamene kuphatikiza ndi kuchuluka kwa mavitamini osiyanasiyana amasankhidwa moyenera kuti angamwe kamodzi. Komanso, vitamini maofesi awa amagulitsidwa m'mabokosi osiyanasiyana. Ena adya m'mawa, ena amadzadya pambuyo pa kulimbitsa thupi, ndi zina zambiri.
Zotheka zotsutsana
Pokumbukira zotsutsana ndi zomwe zitha kuvulaza mavitamini m'thupi la munthu, muyenera kukumbukira mwambi wakale "Chilichonse ndichabwino, koma pang'ono." Zomwezo zimaperekanso mavitamini. Choyamba, ganizirani zotsutsana.
- Magulu ena mavitamini amatsutsana ndi anthu omwe ali ndi vuto la chithokomiro ndi kapamba. Mwachitsanzo, anthu omwe ali ndi matenda ashuga samalangizidwa kuti azipitilira mavitamini C 50 a vitamini C patsiku, chifukwa akasungunuka, amatulutsa shuga wowonjezera, womwe thupi lanu silingathane nawo nthawi zonse.
- Kwa anthu omwe ali ndi vuto la kwamikodzo (ndi impso), ndikulimbikitsidwa kuchepetsa mavitamini E ndi D. Amakulitsa kuyamwa kwa calcium yakunja, komwe kumatha kubweretsa kuyikika kwina kwa miyala ya impso.
- Kwa anthu omwe amasiya kusuta kapena kusuta, ndikulimbikitsidwa kuchepetsa kudya kwa vitamini B, chifukwa kumathandizira kukopa kwa ma nootropics mu chikonga cha utsi wa ndudu, chifukwa chake kumawonjezera kudalira. Kapena ndudu, kapena vitamini B6.
Kuphatikiza apo, pali tsankho chifukwa cha zomwe munthu amachita kagayidwe.
Koma chinthu chofunikira kwambiri sindimayiwala za hypervitaminosis. Zimachitika ngati mumagwiritsa ntchito ma multivitamin maofesi mopanda muyeso. Ikufotokozedwa pakuwongolera machitidwe ena, ndikulephera kwawo pambuyo pake. Zotsatira zake - mavuto am'mimba, kuwonjezeka kwamanjenje, kuwonjezeka kwachisokonezo cham'mimba, ndipo koposa zonse - kukonzanso kwanthawi yayitali.
© 1989STUDIO - stock.adobe.com
Mwachidule
Ngati, mutawerenga nkhaniyi, funsoli likumveka m'mutu mwanu - mavitamini omwe ndi abwino pamasewera - yankho lake likhala losavuta kwambiri. Awa ndi mavitamini omwe amapezeka muzakudya zachilengedwe. Chowonadi ndi chakuti, ziribe kanthu mavitamini omwe mungasankhe, zomwe zili ndi mavitaminiwa ndizoyenera kwambiri pazinthu zofunikira kuti mavitamini apangidwe bwino.
Musaiwale za mavitamini, ndipo kumbukirani kuti, mwina, nkhalango yamphamvu yomwe mwapumula ndi zotsatira za kusowa kwa ma adaptogen. Komabe, musapitirire ndi mankhwala a multivitamin, chifukwa mumatha kutenga hypervitaminosis, yomwe ndi yovuta kwambiri kulimbana nayo.
