Internet: isondlo, ukutya, ezemidlalo, imbaleki, izongezo, amanzi
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Intshayelelo kuBaluleko kunye nempembelelo yeSondlo kwiMzimba
Ukutya okunomsoco kuya kubonwa njengento ephambili yokusebenza kwezemidlalo, kunye nesayensi kunye nokusebenza kwesondlo sezemidlalo kuphuhliswa ngokukhawuleza.1 Izifundo zamva nje zifumene ukuba isicwangciso sesondlo sesayensi esicwangcisiweyo (esibandakanya ulwelo, i-carbohydrate, i-sodium, kunye ne-caffeine) xa kuthelekiswa ne isicwangciso sezondlo esizikhethele sona sincede iimbaleki ezingezizo ezikumgangatho ophezulu zigqibezela umdyarho weembaleki ngokukhawuleza2 kwaye abakhweli beebhayisikile abaqeqeshiweyo bagqibezela ulingo lwexesha ngokukhawuleza. idosi ephantsi ye-caffeine inokuphucula ukusebenza kwexesha lokuhamba ngebhayisikile i-3 km nge-40�32 kunye ne-42�55 imizuzwana, ngokulandelanayo.84
Ubungqina buxhasa uluhlu lwezicwangciso zokutya ekuphuculeni ukusebenza kwezemidlalo. Kungenzeka ukuba ukudibanisa izicwangciso ezininzi kuya kuba nenzuzo enkulu kunesicwangciso esisodwa sokuzihlukanisa.Izicwangciso ze-5 zokutya zokuphucula ukusebenza zibandakanya ukulungelelaniswa kwe-macronutrients, i-micronutrients, kunye ne-fluids, kubandakanywa ukubunjwa kwabo kunye nesithuba kwimini yonke. Ukubaluleka kweengcebiso zomntu ngamnye okanye ezenzelwe umntu ngokutya �kuya kuqondwa ngokwandayo, 6 kunye neendlela zokutya eziyohluka ngokomdlalo wembaleki, iinjongo zobuqu, kunye nezinto ezisebenzayo (umz., ukhetho lokutya). �Imbaleki� ibandakanya abantu abakhuphisanayo kuluhlu lweentlobo zemidlalo, njengamandla namandla (umz., ukuphakamisa iintsimbi), iqela (umz., ibhola ekhatywayo), kunye nokunyamezela (umz., ukubaleka umgama omde). Ukusetyenziswa kwezongezo zokutya kunokuphucula ukusebenza, ukuba ezi zisetyenziswe ngokufanelekileyo. Lo mbhalo wesandla unika umboniso wezicwangciso zokutya ezisetyenziswa ngabadlali, ukuphumelela kwezi zicwangciso, ukufumaneka kolwazi lwezondlo kubadlali, kunye neengozi ezinxulumene nokutya kwesongezo sokutya.
Uphononongo lweendlela zokuTya eziQeshwa ziimbaleki
Ukwandisa iiVenkile zeGlycogen zeMuscle ngaphambi kokuzilolonga
Ukulayishwa kwekhabhohayidrethi kujolise ekwandiseni iivenkile ze-glycogen zembaleki phambi kokunyamezela umthambo othatha ixesha elide kunemizuzu engama-90. Iinzuzo ziquka ukulibaziseka kokuqala kokukhathala (malunga ne-20%) kunye nokuphuculwa kwentsebenzo ye-2% �3%.7 Iiprothokholi zokuqala zibandakanya isigaba sokunciphisa (iintsuku ezi-3 zoqeqesho olunzulu kunye nokutya okuphantsi kwe-carbohydrate) elandelwa yisigaba sokulayisha (iintsuku ezi-3 zokunciphisa uqeqesho kunye nokutya okuphezulu kwe-carbo-hydrate) .8,9 Uphando olongezelelweyo lubonise i-muscle glycogen concentrations ingaphuculwa kwinqanaba elifanayo ngaphandle kwesigaba se-glycogen-depletion, i-10 kwaye ngoku kutshanje, ukuba iiyure ze-24 zinokwanela ukwandisa izitolo ze-glycogen.11,12, I-90 Iingcebiso zangoku zicebisa ukuba ukuzilolonga okuqhubekayo okanye okwethutyana ixesha elide kunemizuzu ye-10, iimbaleki kufuneka zidle i-12�36 g ye-carbohydrate ngekhilogram yobunzima bomzimba (BM) ngosuku kwiiyure ezingama-48�13 ngaphambi kokuzivocavoca.XNUMX
Kubonakala ngathi akukho nzuzo ekunyuseni isiqulatho se-glycogen ye-muscle yangaphambi kokuzilolonga kwibhayisekile emodareyithayo okanye ukuqhuba imizuzu engama-60-90, njengoko amanqanaba abalulekileyo e-glycogen ahlala kwisihlunu esilandela umthambo.7 Ukwenza umthambo omfutshane kunemizuzu engama-90, 7� I-12 g ye-carbohydrate / kg ye-BM kufuneka isetyenziswe kwiiyure ze-24 ezanduleleyo.13 Ezinye ze-14,15 kodwa azikho zonke izifundo ze-16 zibonise ukusebenza okuphuculweyo kwe-intermittent high-intensity exercise of 60-90 imizuzu kunye nokulayisha i-carbohydrate.
I-carbohydrate edliwayo kwiiyure ngaphambi kokuzivocavoca (xa kuthelekiswa nokukhawuleza ubusuku bonke) ibonakaliswe ukwandisa izitolo ze-muscle glycogen kunye ne-carbohydrate oxidation, i-17 yandisa ixesha lomjikelezo wokudinwa, i-5 kunye nokuphucula ukusebenza komthambo.5,18 Iingcebiso ezicacileyo zokuzivocavoca umzimba. ixesha elide kunemizuzu ye-60 ibandakanya i-1�4 g ye-carbohydrate / kg ye-BM kwiiyure ze-1�4 ngaphambili.13 Uninzi lwezifundo alufumananga ukuphuculwa kwentsebenzo ekutyeni ukutya okuphantsi kwe-glycemic index (GI) ngaphambi kokuzivocavoca.19 Nayiphi na i-metabolic okanye imiphumo yokusebenza evela kwi-GI ephantsi yokutya ibonakala iyancipha xa i-carbohydrate idliwe ngexesha lokuzivocavoca.20,21
Ukutya kweCarbohydrate ngexesha loMnyhadala
Ukutya kwe-carbohydrate kuye kwaboniswa ukuphucula ukusebenza kwiziganeko ezihlala malunga neyure ye-1 Ubungqina obukhulayo bobungqina bubonisa imiphumo emihle yomlomo we-carbohydrate uhlambulule ekusebenzeni. guqula kakuhle imveliso yemoto.6
Kwiziganeko ezinde, i-carbohydrate iphucula ukusebenza ngokuyinhloko ngokuthintela i-hypoglycemia kunye nokugcina amanqanaba aphezulu e-carbohydrate oxidation. I-SGLT6), ethi ihluthe ngokuthatha malunga ne-6 g/minute. Ukungeniswa ngaxeshanye kwe-fructose (ifunjwe nge-glucose transporter 1�[GLUT1]), yenza amazinga e-oxidation malunga ne-5 g / ngomzuzu, i-5 kunye neenzuzo zokusebenza ezibonakala kwiyure yesithathu yokuzivocavoca.1.3 Iingcebiso zibonisa oku, kunye ne-24 g ye-carbohydrate evela imithombo emininzi ecetyiswayo kwiziganeko ezinde kuneeyure ze-6, kunye ne-90 g ye-carbohydrate ukusuka kwimithombo enye okanye emininzi ecetyiswayo ekusebenziseni iiyure ze-2.5�60� ubude (Itheyibhile 2). Kubadlali abacothayo abasebenzisa amandla aphantsi, iimfuno ze-carbohydrate ziya kuba ngaphantsi ngenxa ye-carbohydrate oxidation ephantsi.3 Uqeqesho lwemihla ngemihla kunye nokufumaneka kwe-carbohydrate ephezulu kubonakaliswe ukwandisa amazinga e-carbohydrate oxidation yangaphandle.1
Indlela �Uloliwe oPhantsi, Khuphisana-Phezulu�
I-train-low, i-competition-high' concept iqeqesha kunye nokufumaneka kwe-carbohydrate ephantsi ukukhuthaza ukulungelelaniswa okufana nokusebenza okuphuculweyo kweendlela ze-cell-signaling, ukunyuka komxholo we-enzyme ye-mitochondrial kunye nomsebenzi, ukuphuculwa kwamazinga e-lipid oxidation, kwaye ngoko ke kuphuculwe amandla okusebenza.26 Nangona kunjalo, akukho bungqina obucacileyo bokuthi ukusebenza kuphuculwe ngale ndlela.27 Ngokomzekelo, xa abaqhubi beebhayisikili abaqeqeshwe kakhulu bahlukaniswa kanye kanye ngosuku (isitimela-phezulu) okanye kabini-imihla ngemihla (i-train-low) iiseshoni zoqeqesho, ukwanda kwemisipha yokuphumla. Umxholo we-glycogen ubonwe kwiqela le-low-carbohydrate-availability group, kunye nolunye ulungelelwaniso olukhethiweyo loqeqesho.28 Nangona kunjalo, ukusebenza kwilingo lexesha le-1 emva kweeveki ze-3 zoqeqesho kwakungafani phakathi kwamaqela. Olunye uphando luye lwavelisa iziphumo ezifanayo.29 Izicwangciso ezahlukeneyo ziye zacetyiswa (umzekelo, ukuqeqeshwa emva kokukhawuleza ubusuku bonke, ukuqeqeshwa kabini ngosuku, ukukhawulela i-carbohydrate ngexesha lokubuyisela), i-26 kodwa uphando olongezelelweyo lufunekayo ukuseka izicwangciso ezifanelekileyo zexesha lokutya.27
I-Fat njengeFuel ngexesha lokunyamezela ukuzivocavoca
Kubekho kwakhona umdla wamva nje kumafutha njengamafutha, ngakumbi kwimithambo yokunyamezela. Isicwangciso se-carbohydrate ephezulu sithintela ukusetyenziswa kwamafutha ngexesha lokuzilolonga, i-30 enokuthi ingabi luncedo ngenxa yobuninzi bamandla agcinwe emzimbeni njengamafutha. Ukudala indawo eyenza i-fat oxidation inokwenzeka xa i-carbohydrate yokutya iyancipha ukuya kwinqanaba elikhuthaza i-ketosis.31 Nangona kunjalo, esi sicwangciso sinokuphazamisa ukusebenza komsebenzi ophezulu, ngokufaka isandla ekunciphiseni umsebenzi we-pyruvate dehydrogenase kunye ne-glycogenolysis. 32 Ukungabikho kweenzuzo zokusebenza okubonwa kwizifundo eziphanda �izidlo ezinamafutha amaninzi) zingabalelwa kumlinganiselo onganelanga we-carbohydrate kunye nexesha lokulungelelanisa.
Isondlo: Iprotheyini
Ngelixa ukusetyenziswa kweprotheyini ngaphambi nangexesha lokunyamezela kunye nokuxhathisa umthambo kubonakaliswe ukwandisa amaxabiso e-muscle protein synthesis (MPS), uphononongo lwamva nje lufumene ukufakwa kweprotheyini kunye ne-carbohydrate ngexesha lokuzilolonga akuphuculi ukusebenza kwexesha lovavanyo xa kuthelekiswa nokungeniswa kwexabiso elaneleyo. yecarbohydrate yodwa.33
Ulwelo kunye ne-Electrolytes
Injongo yokusetyenziswa kwamanzi ngexesha lokuzilolonga ngokuyinhloko kukugcina i-hydration kunye ne-thermoregulation, ngaloo ndlela izuza ukusebenza. Ubungqina buvela kumngcipheko okhulayo woxinzelelo lwe-oxidative kunye nokuchithwa kwamanzi.34 Ukusetyenziswa kwamanzi ngaphambi kokuzivocavoca kunconywa ukuba kuqinisekiswe ukuba umgijimi u-hydrated kakuhle ngaphambi kokuba aqalise umsebenzi.35 Ukongezelela, i-hyperhydration ecwangcisiweyo (i-fluid overloading) ngaphambi komcimbi. inokusetha kwakhona ibhalansi yolwelo kunye nokwandisa ukugcinwa kwamanzi, kwaye ngenxa yoko kuphuculwe ukunyamezela kobushushu.
Iimfuno zokumanzisa amanzi zinxulunyaniswa ngokusondeleyo nokulahleka kokubila, okuguquguquka kakhulu (0.5�2.0 L/yure) kwaye kuxhomekeke kuhlobo kunye nexesha lokuzilolonga, ubushushu obuthile, kunye neempawu zembaleki. kunye neziganeko zexesha elide okanye kumaqondo ashushu, isodium kufuneka itshintshwe kunye nolwelo ukunciphisa umngcipheko we-hyponatremia. 35
Sekude kucetyiswa ukuba ukulahlekelwa kwamanzi angaphezu kwe-2% ye-BM kunokuphazamisa ukusebenza,35 kodwa kukho ingxabano malunga nesincomo sokuba abadlali bagcine i-BM ngokungena kwamanzi kulo lonke umcimbi. ifunyenwe ilahlekelwe kakhulu njenge-37% ye-BM ngaphandle kokuphazamiseka kokusebenza kwiziganeko ze-ultra-endurance.3.1 Ubushushu be-Ambient bubalulekile, kwaye uphononongo lubonise ukuba ukusebenza komthambo kugcinwe ukuba ilahleko yayikhawulelwe kwi-38% kunye ne-1.8% ye-BM eshushu. kunye neemeko ezipholileyo, ngokulandelelanayo.3.2
Ukongezwa kokutya: iiNitrate, iBeta-Alanine kunye neVithamin D
Izongezo zokusebenza ezibonakaliswe ukuphucula ukusebenza ziquka i-caffeine, ijusi ye-beetroot, i-beta-alanine (BA), i-creatine, kunye ne-bicarbonate. ngendima ye-nitrate, i-BA, kunye ne-vitamin D kunye nokusebenza. I-Nitrate ixhaphake ngokuqhelekileyo njenge-nitrate ye-sodium okanye i-beetroot juice.40 I-nitrate yokutya iyancitshiswa (emlonyeni kunye nesisu) kwi-nitrites, kwaye emva koko i-nitric oxide. Ngethuba lokuzilolonga, i-nitric oxide inokuchaphazela umsebenzi we-skeletal muscle ngokusebenzisa ukulawulwa kwegazi kunye ne-glucose homeostasis, kunye nokuphefumula kwe-mitochondrial. i-steady attenuate stress oxidative.41 Ngokufanayo, ukuphuculwa kwe-42% ekusebenzeni kuboniswe kuvavanyo olulungiselelwe ukulinganisa umdlalo webhola.43
I-BA i-precursor ye-carnosine, ekucingelwa ukuba inenani lemisebenzi yokuphucula ukusebenza kuquka ukunciphisa i-acidosis, ukulawulwa kwe-calcium, kunye neempawu ze-antioxidant. Ukuphuculwa kwe-45% kwizilingo zexesha), ukunciphisa ukukhathala, kunye nokwandisa i-intracellular carnosine concentration. Ababhali bacebisa isilumkiso ekusetyenzisweni kweBA njenge uncedo lweergogenic.46
I-Vitamin D ibalulekile ekugcinweni kwempilo yethambo kunye nokulawulwa kwe-calcium homeostasis, kodwa ibalulekile kumandla emisipha, i-47,48 ukulawulwa kwe-immune system, i-49 kunye nempilo ye-cardiovascular health.50 Ngaloo ndlela imeko ye-vitamin D enganeleyo ineempembelelo ezinokuthi zibe nazo zonke. impilo yeembaleki kunye nokusebenza. Uphononongo olutshanje lufumene ukuba imeko ye-vitamin D yabadlali abaninzi ibonisa ukuba abemi kwindawo yabo, kunye namazinga aphantsi ebusika, kunye nabadlali abaqeqeshelwa kakhulu ngaphakathi ngaphakathi basengozini enkulu yokunqongophala.51 Akukho ngcebiso yokutya ye-vitamin D kubadlali ; nangona kunjalo, ngenxa yokusebenza kwemisipha, impilo yethambo, kunye nokuphepha izifo zokuphefumula, ubungqina obukhoyo buxhasa ukugcinwa kwe-serum 25-hydroxy vitamin D (ifom ejikelezayo) i-concentrations ye-80�100 nmol / L.51
Ukutya okuthe ngqo kwi-Post Exercise
Ukuchacha emva kokuzilolonga kubalulekile kwirejimeni yoqeqesho lwembaleki. Ngaphandle kokubuyiselwa okwaneleyo kwe-carbohydrate, iprotheni, i-fluid, kunye ne-electrolytes, ukulungelelaniswa okunenzuzo kunye nokusebenza kunokuphazamiseka.
Imisipha yeGlycogen Synthesis
Ukutya iicarbohydrates ngokukhawuleza umsebenzi post ukuhambelana nesigaba sokuqala esikhawulezayo se-glycogen synthesis isetyenziswe njengesicwangciso sokwandisa amaxabiso e-muscle glycogen synthesis. Uphononongo lwangaphambili lufumene ukulibazisa ukondla ngeeyure ze-2 emva kokuba i-glycogen-depleting cycling exercise yanciphisa i-glycogen synthesis rates.52 Nangona kunjalo ukubaluleka kwesi santya sokuqala sokuphucula i-glycogen synthesis iye yabuzwa kumxholo wexesha elide lokubuyisela kunye nokusetyenziswa kwe-carbohydrate eyaneleyo. Ukuphucula isantya se-glycogen synthesis kunye nokusetyenziswa kwe-carbohydrate ngokukhawuleza emva kokuzivocavoca kubonakala kubaluleke kakhulu xa iseshoni elandelayo yokuzivocavoca ingaphakathi kweeyure ze-8 zokuqala.53,54 I-frequency yokutya ayibalulekanga kunye nokubuyiswa okwandisiweyo; ngeeyure ze-24 emva kokuzivocavoca, ukusetyenziswa kwe-carbohydrate njengezidlo ezine ezinkulu okanye i-16 i-snacks encinci ineempembelelo ezifanayo kwi-muscle glycogen storage.55
Ngaphantsi kweeyure ze-8 phakathi kweeseshoni zokuzilolonga, kucetyiswa ukuba kwi-maximal glycogen synthesis, i-1.0�1.2 g / kg / iyure idliwe kwiiyure ze-4 zokuqala, ilandelwa ukuqaliswa kwakhona kweemfuno zemihla ngemihla ye-carbohydrate.13 Iprotheni eyongezelelweyo ibonakaliswe ukuphucula I-glycogen synthesis rates xa i-carbohydrate intake is suboptimal.56 Ukusetyenziswa kokutya okuphakathi ukuya kwi-GI ephezulu emva kokuzivocavoca kunconywa; i-13 nangona kunjalo, xa i-GI ephezulu okanye i-low-GI isidlo idliwe emva kokusebenza kwe-glycogen-depleting, akukho ntlukwano yokusebenza. ibonwe kwi-5 km yokuzama ixesha lokuhamba ngebhayisikile kwiiyure ze-3 kamva.57
I-Protein ye-Muscle Synthesis
Ukunyamezela okukhulu okanye ukuxhathisa kunokubangela ukwanda okwethutyana kwiprotheyini, kwaye, de kube kukutya, ibhalansi yeprotheni ihlala ingalunganga. Ukusetyenziswa kweeprotheyini emva kokuzivocavoca kuphucula i-MPS kunye ne-protein balance balance, i-58 ininzi ngokunyusa i-protein ye-mitochondrial iqhezu kunye nokuqeqeshwa kokunyamezela, kunye ne-protein ye-myofibrillar kunye nokuqeqeshwa kokumelana.59
Zimbalwa zophononongo eziphande isiphumo sexesha lokuthatha iprotheyini emva kokuzivocavoca. Akukho mmahluko obalulekileyo kwi-MPS wabonwa kwiiyure ze-4 emva kokuzivocavoca xa umxube we-amino acids ebalulekileyo kunye ne-sucrose yondliwa iyure ye-1 ngokubhekiselele kwiiyure ze-3 emva kokuzivocavoca. , i-protein ye-protein synthesis inyuke ngokuphindwe kathathu kwiiyure ze-60 Uhlalutyo lwe-meta lufunyenwe emva kwexesha lokuzilolonga i-protein intake iba yinto engabalulekanga kunye nexesha elide lokubuyisela kunye ne-protein eyaneleyo yokutya, i-3 ubuncinane ekuqeqesheni ukuxhathisa.
Uphononongo lwempendulo yedosi lubonisa ukuba malunga ne-20 g yeprotheyini ekumgangatho ophezulu yanele ukwandisa i-MPS ekuphumleni, i-63 ilandela ukuchasana, i-63,64, i-65 kwaye emva kokuzivocavoca okuphezulu kwe-aerobic. emva kokusetyenziswa kweprotheyini ekuphumleni, kwaye emva koko ubuyele kumanqanaba asisiseko, nangona ubukho obuqhubekayo bokujikeleza i-amino acids ebalulekileyo (ebizwa ngokuba yi-"muscle full) effect) Iiyure ezingama-45 ezilandela umthambo ophakamileyo we-aerobic, i-90 kunye nokutyisa iprotheyini emva kokuzilolonga kunempembelelo eyongezelelweyo, i-66 emva koko ukutya okuninzi ngosuku lokuzilolonga kunokunyusa ukukhula kwezihlunu. Enyanisweni, ukondla i-24 g yeprotheni ye-whey nganye kwiiyure ze-48 kwafunyaniswa emva koko ukukhuthaza kakhulu i-muscle ye-myofibrillar protein synthesis emva kokuzivocavoca.67
Ekuqeqesheni ukuchasana, apho i-post exercise intake yeprotheyini ilinganiswe yiprotheyini yokutya emva komhla, ukunyuka kokulungelelaniswa kwe-muscle hypertrophy kubangele imiphumo yokusebenza yamandla alinganayo.71,72 Uninzi lwezifundo alufumananga inzuzo elandelayo kwintsebenzo ye-aerobic kunye ne-post exercise. Ukusetyenziswa kweeprotheyini.73,74 Nangona kunjalo, kwizifundo ezimbini ezilawulwa kakuhle apho i-post-exercise i-protein intake ilinganiswe yi-protein intake kamva emini, ukuphuculwa kwabonwa ngexesha lokuhamba ngebhayisikili ukuya ekuphelelweni75 kunye nokusebenza kwe-sprint performance.76
Ulwelo kunye neBalance ye-Electrolyte
Ukutshintshwa kwe-fluid kunye ne-electrolyte emva kokuzivocavoca kunokufezekiswa ngokuphinda kuqaliswe iindlela eziqhelekileyo zokugalela amanzi. Nangona kunjalo, xa i-euhydration iyadingeka kwiiyure ze-24 okanye ubunzima bomzimba obuninzi buye balahleka (.5% ye-BM), impendulo eyakhiwe ngakumbi inokuqinisekiswa ukuba ithathe indawo yamanzi kunye ne-electrolytes.77
Ukufumaneka koLwazi lweSondlo kwiimbaleki kumanqanaba ahlukeneyo
Ukufumaneka kolwazi lwezondlo kwiimbaleki kuyahluka. Abadlali abancinci okanye abazonwabisayo banokufumana ulwazi oluqhelekileyo lwezondlo ezikumgangatho ophantsi kubantu abafana nabaqeqeshi.78 Iimbaleki ze-Elite zinokuthi zifikelele kwigalelo lezemidlalo-zondlo ezivela kwiingcali eziqeqeshiweyo. Uluhlu lweenkqubo zenkxaso yesayensi yezemidlalo kunye neyeza zikhoyo kumazwe ahlukeneyo ukunceda abadlali be-elite, i-1 kwaye isondlo yinxalenye ebalulekileyo yezi nkonzo. Amanye amazwe aneenkqubo zesondlo ezifakwe kumaziko ezemidlalo (umzekelo, eOstreliya) okanye ezinye iiKomiti zeSizwe zeOlimpiki ezixhasa iinkqubo zesondlo (umzekelo, eUnited States of America) .1 Nangona kunjalo, asingabo bonke abadlali abakwinqanaba eliphezulu abanokufikelela kwiinkonzo zezondlo zezemidlalo. . Oku kungabangelwa kukunqongophala kwemali kwezemidlalo, imiba yezejografi, kunye nokungaqatshelwa kwexabiso lenkonzo yezondlo zezemidlalo.78
Abadlali bezemidlalo badla amaxesha amaninzi ngosuku, kunye ne-snacks enegalelo kwiimfuno zamandla.79 Ukutya okutyayo kuyahluka kwimidlalo yonke, kunye nabadlali bezemidlalo abanokunyamezela kunokwenzeka ukuba bafezekise iimfuno zamandla kunye ne-carbohydrate xa kuthelekiswa nabadlali bezemidlalo ezinobunzima.79 Uphononongo olufunyenweyo lwemihla ngemihla lwe-carbohydrate lube I-7.6 g / kg kunye ne-5.7 g / kg ye-BM kubadlali be-endurance yabesilisa nabasetyhini, ngokulandelanayo.80 Abagijimi abalishumi be-Elite baseKenya badibana neengcebiso ze-macronutrient kodwa kungekhona izikhokelo zokuthatha ulwelo. ezemidlalo, ezinemiba emininzi ephembelela ukuthatha, uninzi ngaphandle kolawulo lwembaleki.81
Ulwazi lwezondlo lunokusiwa kwiimbaleki ngoluhlu lwabantu (iingcali zokutya, iingcali zezondlo, oogqirha, izazinzulu zezemidlalo, abaqeqeshi, abaqeqeshi) kunye nemithombo eyahlukeneyo (iinkqubo zemfundo yezondlo, amaphephancwadi ezemidlalo, amajelo eendaba kunye ne-Intanethi).83 Inkxalabo lubonelelo lwengcebiso ngezondlo eziphuma ngaphandle kobuchwephesha obahlukeneyo bomsebenzi. Ngokomzekelo, e-Australia i-88% yabachwephesha ababhalisiweyo banikezela ngeengcebiso zesondlo, nangona abaninzi bengenalo uqeqesho lwesondlo esaneleyo. ulwazi.84
Imingcipheko yokuchasana neMimiselo yeDoping
Ukusetyenziswa okongeziweyo kuxhaphake kakhulu kubadlali.86,87 Ngokomzekelo, i-87.5% yabadlali be-elite base-Australia basebenzise izongezo zokutya88 kunye ne-87% yabadlali be-Canada abaqhuba kakuhle bathatha izongezo zokutya kwiinyanga ezidlulileyo ze-6 (Itheyibhile 85). Kunzima ukuthelekisa izifundo ngenxa yokungafani kwiikhrayitheriya ezisetyenziselwa ukuchaza izongezo zokutya, ukuhluka ekuhloleni i-supplement intake, kunye nokungafani kwabantu abafundwayo.2
Iimbaleki zithatha izongezo ngezizathu ezininzi, kubandakanywa neenzuzo zokusebenza ezicetywayo, ukuthintela okanye ukunyangwa kokunqongophala kwezondlo, ukwenzela ukuba kube lula, okanye ngenxa yokoyika �ukuphoswa� ngokungathathi isongezelelo esithile.41
Izibonelelo ezinokuthi (umzekelo, ukusebenza okuphuculweyo) kokuthatha isongezelelo sokutya kufuneka kugqithise ingozi.86,87 Kukho ezimbalwa ezongezelelweyo ezivumelekileyo zokutya ezifumanekayo ezinomphumela we-ergogenic.87,89 Ukutya okunokutya akukwazi ukuhlawulela ukhetho olubi lokutya.87 Ezinye iinkxalabo ibandakanya ukungabikho kokusebenza kakuhle, imiba yokhuseleko (ityhefu, iinkxalabo zonyango), ukusebenzisana kakubi kwezondlo, iziphumo ezingathandekiyo, imiba yokuziphatha, iindleko zemali, kunye nokungabikho kolawulo lomgangatho.41,86,87 Eyona nkxalabo enkulu, kukusetyenziswa kwezinto ezingavumelekanga I-Arhente ye-Anti-Doping yeHlabathi (i-WADA).
Ulawulo olunganelanga kushishino lokuncedisa (okudityaniswa nokuthengiswa kwe-Intanethi ngokubanzi) kwenza kube nzima kubadlali ukukhetha izongezelelo ngobulumko. ) iqulethe i-steroids engachazwanga, ivinjelwe yi-WADA.41,86,87 Uninzi lwezongezelelo ezingcolileyo zazisetyenziswa rhoqo ngabadlali (umzekelo, i-vitamin kunye ne-mineral supplements) .2000 Izifundo ezininzi ziqinisekisile ezi ziphumo. 2001
Uvavanyo oluqinisekileyo lwechiza kwimbaleki lungenzeka nokuba ngumzuzu wexabiso leziyobisi ezithintelweyo.41,87 I-WADA igcina umgaqo-nkqubo �uxanduva olungqongqo, apho imbaleki nganye inoxanduva layo nayiphi na into efunyenwe emzimbeni wayo nokuba ifike njani na apho. 41,86,87,89 I-World Anti-Doping Code (ngoJanuwari 1, 2015) iyawuqonda umba wezongezelelo ezingcolisekileyo. �akukho siphoso sibalulekileyo� ukubonisa ukuba bebengazimiselanga kuqhatha. Ikhowudi ehlaziyiweyo ibeka ukuvalwa kwexesha elide kwabo bakhohlisa ngabom, kubandakanya abasebenzi benkxaso yembaleki (umz., abaqeqeshi, abasebenzi bezonyango), kwaye igxininise ngakumbi kwimfundo echasene ne-doping.91
Kwiinzame zokufundisa iimbaleki malunga nokusetyenziswa kwezemidlalo-zongezelelo, i-Australian Institute of Sport-sports-supplement programme ihlela izongezo ngokobungqina bokusebenza ngempumelelo kunye nomngcipheko wesiphumo sedoping.40 Udidi A lwezongezo lunobungqina obuvakalayo bokusetyenziswa kwaye lubandakanya ukutya ezemidlalo, izongezo zonyango, kunye nezongezelelo zokusebenza. Izongezelelo zeCandelo D akufanele zisetyenziswe ngabadlali, njengoko zivaliwe okanye zisengozini enkulu yokungcola. Ezi ziquka izivuseleli, i-pro-hormones kunye ne-booster hormone, i-hormone yokukhula, i-peptides, i-glycerol, kunye ne-colostrum.40
isiphelo
Abadlali bezemidlalo bahlala bekhangela umda wokuphucula ukusebenza kwabo, kwaye kukho uluhlu lweendlela zokutya ezikhoyo. Nangona kunjalo, iingcebiso zokutya kufuneka zibe ngumntu ngamnye kumdlali ngamnye kunye nomdlalo wabo kwaye zibonelelwe ngumqeqeshi oqeqeshiweyo ofanelekileyo ukuqinisekisa ukusebenza kakuhle. Izongezo zokutya kufuneka zisetyenziswe ngononophelo kwaye njengenxalenye yesondlo esipheleleyo kunye nesicwangciso sokusebenza.
ukuxela
Ababhali babika ingxabano yomdla kulo msebenzi.
Kathryn L Beck1 Jasmine S Thomson2 Richard J Swift1 Pamela R von Hurst1
I-1School of Food and Nutrition, i-Massey iziko leSayensi yoKutya kunye neTekhnoloji, iKholeji yezeMpilo, iYunivesithi yaseMassey yaseAlbany, i-Auckland, i-2School of Food and Nutrition, i-Massey Institute of Food Science and Technology, iKholeji yezeMpilo, iYunivesithi yaseMassey Manawatu, iPalmerston North, iNew Zezeland
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Vala i-Accordion
Umgangatho wobuchule wokuSebenza *
Ulwazi olulapha ku "Indima yeSondlo ekuPhumezweni kokuSebenza kunye nokuBuyiselwa koMzobo emva"Akujoliswanga ukuthatha indawo yobudlelwane obubodwa kunye nomntu oqeqeshiweyo wezempilo okanye ugqirha onelayisensi kwaye akusiyo isiluleko sonyango. Sikhuthaza ukuba wenze izigqibo zezempilo ngokusekelwe kuphando lwakho kunye nentsebenziswano kunye nochwepheshe bezempilo abaqeqeshiweyo.
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Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.
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