Internet: isondlo, ukutya, ezemidlalo, imbaleki, izongezo, amanzi
Contents
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.
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
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
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
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
Ukuchacha emva kokuzilolonga kubalulekile kwirejimeni yoqeqesho lwembaleki. Ngaphandle kokubuyiselwa okwaneleyo kwe-carbohydrate, iprotheni, i-fluid, kunye ne-electrolytes, ukulungelelaniswa okunenzuzo kunye nokusebenza kunokuphazamiseka.
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
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
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
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
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
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.
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
1. Burke LM, Meyer NL, Pearce J. Iinkqubo zezondlo zeSizwe ze
IMidlalo yeOlimpiki yaseLondon yowama-2012: Indlela ecwangcisiweyo yabathathu abahlukeneyo
amazwe. Ku: van Loon LJC, Meeusen R, abahleli. Imida yoMntu
Unyamezelo. Nestle Nutrition Institute Workshop Series, volume 76.
eVevey, eSwitzerland: Nestec Ltd; 2013:103-120.
2. Hansen EA, Emanuelsen A, Gertsen RM, S�rensen SSR. Iphuculwe
ukusebenza komdyarho ngongenelelo lwesicwangciso sesondlo somdyarho.
Int J Sport Nutr Exerc Metab. 2014;24(6):645�655.
3. Hottenrott K, Hass E, Kraus M, Neumann G, Steiner M, Knechtle B.
Isicwangciso sesondlo senzululwazi siphucula ukusebenza kovavanyo lwexesha nge-?6%
xa kuthelekiswa nesicwangciso sokutya esizikhethele sona kubakhweli beebhayisikile abaqeqeshiweyo:
uphononongo olunqamlezileyo olungakhethiyo. I-Appl Physiol Nutr Metab. 2012;
37(4):637�645.
4. I-Jeukendrup AE, uMartin J. Ukuphucula ukusebenza kwebhayisikili: kufuneka njani
sichitha ixesha kunye nemali yethu. Ezemidlalo Med. 2001;31(7):559�569.
5. Wright DA, Sherman WM, Dernbach AR. Ukutya kwe-carbohydrate
phambi, ngexesha, okanye kudityaniswe ngcono unyamezelo ibhayisekile
ukusebenza. J Appl Physiol (1985). 1991;71(3):1082�1088.
6. I-Jeukendrup A. Inyathelo elibhekiselele kwisondlo somntu wezemidlalo: i-carbohydrate
ukungenisa ngexesha lokuzilolonga. Ezemidlalo Med. 2014;44 Inkxaso 1:
S25�S33.
7. Hawley JA, Schabort EJ, Noakes TD, Dennis SC. Ukulayishwa kweCarbohydrate
kunye nokusebenza komthambo. Uhlaziyo. Ezemidlalo Med. 1997;24(2):
73-81.
8. Bergstr�m J, Hermansen L, Hultman E, Saltin B. Ukutya, i-glycogen yezihlunu
kunye nokusebenza komzimba. Acta Physiol Scand. 1967;71(2):140&150.
9. UKarlsson J, uSaltin B. Ukutya, i-muscle glycogen, kunye nokusebenza kokunyamezela.
J Appl Physiol. 1971;31(2):203�206.
10. Sherman WM, Costill DL, Fink WJ, Miller JM. Umphumo wokuzilolonga-ukutya
ukunyangwa kwi-muscle glycogen kunye nokusetyenziswa kwayo okulandelayo ngexesha
ukusebenza. Int J Sports Med. 1981;2(2):114�118.
11. Bussau VA, Fairchild TJ, Rao A, Steele P, Fournier PA. Ikhabhohayidrethi
ukulayisha kwimisipha yomntu: iprotocol yosuku oluphuculweyo lwe-1. Eur J Appl
Physiol. 2002;87(3):290�295.
12. Fairchild TJ, Fletcher S, Steele P, Goodman C, Dawson B, Fournier PA.
Ukulayishwa ngokukhawuleza kwekhabhohayidrethi emva kokubetha okufutshane kobuninzi bobukhulu
umthambo. Med Sci Sports Exerc. 2002;34(6):980�986.
13. Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Iicarbohydrate ze
uqeqesho kunye nokhuphiswano. J Sports Sci. 2011;29 Inkxaso 1:S17�S27.
14. Raman A, Macdermid PW, M�ndel T, Mann M, Stannard SR. I
iziphumo zokulayishwa kwecarbohydrate kwiiyure ezingama-48 ngaphambi kokulinganisa i-squash
umdlalo. Int J Sport Nutr Exerc Metab. 2014;24(2):157�165.
15. Balsom PD, Wood K, Olsson P, Ekblom B. Carbohydrate intake kunye
imidlalo yee-sprint ezininzi: ngokubhekisele ngokukodwa kwibhola ekhatywayo (ibhola ekhatywayo). Ithi J
Sports Med. 1999;20(1):48�52.
16. Abt G, Zhou S, Weatherby R. Isiphumo sokutya okuphezulu kwe-carbohydrate
kumdlalo wezakhono wabadlali bebhola ekhatywayo ephakathi ebaleni emva kokuphumla
umthambo wokunyathela. J Sci Med Sport. 1998;1(4):203�212.
17. UCoyle EF, uCoggan AR, uHemmert MK, uLowe RC, uWalters TJ. ISubstrate
ukusetyenziswa ngexesha lokuzilolonga ixesha elide emva kokutya kwangaphambili. J Appl
Physiol (1985). 1985;59(2):429�433.
18. Neufer PD, Costill DL, Flynn MG, Kirwan JP, Mitchell JB, Houmard J.
Ukuphuculwa komsebenzi wokuzilolonga: iimpembelelo ze-carbohydrate feedings
kunye nokutya. J Appl Physiol (1985). 1987;62(3):983�988.
19. Burke LM, Collier GR, Hargreaves M. Glycemic index � isixhobo esitsha
kwisondlo sezemidlalo? Int J Sport Nutr. 1998;8(4):401�415.
20. Burke LM, Claassen A, Hawley JA, Noakes TD. Ukutya kwe-carbohydrate
ngexesha lokuhamba ngebhayisikile ixesha elide linciphisa umphumo we-glycemic index of preexercise
isidlo. J Appl Physiol (1985). 1998;85(6):2220�2226.
21. Wong SH, Chan OW, Chen YJ, Hu HL, Lam CW, Chung PK. Isiphumo se
preexercise isidlo se-glycemic-index ekusebenzeni xa i-CHO-electrolyte
isisombululo sidliwe ngexesha lokuzilolonga. Int J Sport Nutr Exerc Metab.
2009;19(3):222�242.
22. Burke LM, Maughan RJ. I-Rhuluneli inezinyo elimnandi � umlomo
imvakalelo yezondlo zokuphucula ukusebenza kwezemidlalo. I-Eur J Sport Sci.
2015;15(1):29�40.
23. Gant N, Stinear CM, Byblow WD. Ikhabhohayidrethi emlonyeni ngoko nangoko
iququzelela imveliso yemoto. Ubuchopho Res. 2010;1350:151�158.
24. Jentjens RL, Moseley L, Waring RH, Harding LK, Jeukendrup AE.
I-Oxidation yokungeniswa okudibeneyo kwe-glucose kunye ne-fructose ngexesha
umthambo. J Appl Physiol (1985). 2004;96(4):1277�1284.
25. Cox GR, Clark SA, Cox AJ, et al. Uqeqesho lwemihla ngemihla kunye ne-carbohydrate ephezulu
ukufumaneka kwandisa i-carbohydrate oxidation yangaphandle ngexesha lonyamezelo
ukukhwela ibhayisekile. J Appl Physiol (1985). 2010;109(1):126�134.
26. UBartlett JD, uHawley JA, uMorton JP. Ukufumaneka kwecarbohydrate kunye
ukuziqhelanisa noqeqesho loqeqesho: into eninzi kakhulu elungileyo? Eur J Sport
Sci. 2015;15(1):3�12.
27. Burke LM. Izicwangciso zokuqinisa ukusebenza kakuhle: uqeqesho oluphezulu
okanye uqeqesho luphantsi? Scand J Med Sci Sports. 2010; 20 Inkxaso 2:48�58.
28. Yeo WK, Paton CD, Garnham AP, Burke LM, Carey AL, Hawley JA.
Ukulungelelaniswa kwemisipha kunye neempendulo zokusebenza kube kanye ngosuku
xa kuthelekiswa kabini rhoqo ngosuku lwesibini kwiirejimeni zoqeqesho lokunyamezela. J Appl
Physiol (1985). 2008;105(5):1462�1470.
29. Morton JP, Croft L, Bartlett JD, et al. Ukunciphisa ukufumaneka kwe-carbohydrate
ayimodareyitha ulungelelwaniso lweprotheyini yomothuko wobushushu obubangelwa luqeqesho kodwa
iphakamisa umsebenzi we-enzyme oxidative kwisihlunu samathambo omntu.
J Appl Physiol (1985). 2009;106(5):1513�1521.
30. Horowitz JF, Mora-Rodriguez R, Byerley LO, Coyle EF. Uxinzelelo lwe-lipolytic
ukulandela ukungeniswa kwe-carbohydrate kunciphisa i-oxidation yamafutha ngexesha
umthambo. NdinguJ Physiol. 1997;273(4 Pt 1):E768�E775.
31. Volek JS, Noakes T, Phinney SD. Ukucinga kwakhona ngamanqatha njengento yokubasa ukunyamezela
umthambo. I-Eur J Sport Sci. 2015;15(1):13�20.
32. Stellingwerff T, Spriet LL, Watt MJ, et al. Ukunciphisa ukusebenza kwePDH
kunye ne-glycogenolysis ngexesha lokuzilolonga emva kokulungelelaniswa kwamafutha
kunye nokubuyiselwa kwecarbohydrate. NdinguJ Physiol Endocrinol Metab.
2006;290(2):E380�E388.
33. van Loon LJ. Ngaba kukho imfuneko yokungeniswa kweeprotheyini ngexesha lokuzilolonga?
Ezemidlalo Med. 2014;44 Inkxaso 1:S105�S111.
34. Hillman AR, Turner MC, Peart DJ, et al. Uthelekiso lwe-hyperhydration
ngokuchasene ne-ad libitum fluid i-intake izicwangciso kwimilinganiselo ye
uxinzelelo lwe-oxidative, i-thermoregulation, kunye nokusebenza. Res Sports Med.
2013;21(4):305�317.
35. Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ,
Stachenfeld NS; IKholeji yaseMelika yezoNyango lwezeMidlalo. eMelika
College of Sports Medicine isikhundla ukuma. Umthambo kunye nolwelo
ukutshintshwa. Med Sci Sports Exerc. 2007;39(2):377�390.
36. UKristal-Boneh E, uGlusman JG, uShitrit R, uChaemovitz C, uCassuto Y.
Ukusebenza ngokomzimba kunye nokunyamezela ukushisa emva kokulayishwa okungapheliyo kwamanzi kunye
ukwanda kobushushu. Aviat Space Environ Med. 1995;66(8):733�738.
37. UNowakes TD. Izikhokelo zokusela zokuzilolonga: bubuphi ubungqina obukhoyo
Iimbaleki kufuneka zisele �kangangoko zinyamezeleka�, �ukubuyisela ubunzima obulahlekileyo
ngexesha lokuzilolonga� okanye �ad libitum�? J Sports Sci. 2007;25(7):781�796.
38. Hoffman MD, Stuempfle KJ. Izicwangciso ze-hydration, utshintsho lobunzima
kunye nokusebenza kwi-161 km ultramarathon. Res Sports Med.
2014;22(3):213�225.
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.
Ulwazi lweBlog kunye neengxoxo zoMda
Umda wethu wolwazi ilinganiselwe kwiChiropractic, i-musculoskeletal, amayeza omzimba, impilo, igalelo le-etiological ukuphazamiseka kwe-viscerosomatic ngaphakathi kweentetho zeklinikhi, ezinxulumene ne-somatovisceral reflex clinical dynamics, i-subluxation complexes, imiba yezempilo ebuthathaka, kunye / okanye amanqaku amayeza asebenzayo, izihloko kunye neengxoxo.
Sibonelela kwaye sibonise intsebenziswano yeklinikhi neengcaphephe kumacandelo ahlukeneyo. Ingcali nganye ilawulwa ngumsebenzi wabo wobugcisa kunye negunya labo lokufumana iphepha-mvume. Sisebenzisa iiprothokholi ezisebenzayo zempilo kunye nempilo entle ukunyanga nokuxhasa ukhathalelo lokwenzakala okanye ukuphazamiseka kwenkqubo ye-musculoskeletal.
Iividiyo zethu, izithuba, izihloko, imixholo, kunye nokuqonda zibandakanya imiba yezonyango, imiba, kunye nezihloko eziyelelene kwaye zixhase ngokuthe ngqo okanye ngokungathanga ngqo umda wokuziqhelanisa wethu.
I-ofisi yethu izamile ngokufanelekileyo ukubonelela ngeengcaphulo ezixhasayo kwaye ichonge uphando olufanelekileyo lophando okanye izifundo ezixhasa izithuba zethu. Sinikezela ngeekopi zophando ezixhasayo ezifumanekayo kwiibhodi ezilawulayo nakuluntu ngesicelo.
Siyaqonda ukuba sigubungela imicimbi efuna inkcazo eyongezelelweyo yokuba inganceda njani kwisicwangciso esithile sokhathalelo okanye inkqubo yonyango; ke, ukuqhubeka nokuxoxa ngombandela ongentla, nceda ukhululeke ukubuza UDkt Alex Jimenez, DC, okanye qha ga mshelana nathi 915-850-0900.
Silapha ukunceda wena kunye nosapho lwakho.
Iintsikelelo
UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
Ilayisenisi njengoGqirha weChiropractic (DC) kwi Texas & New Mexico*
Texas DC Ilayisensi # TX5807, New Mexico DC Ilayisensi # I-NM-DC2182
Unikwe Ilayisensi njengoMongikazi oBhalisiweyo (RN*) in Florida
Florida License RN Ilayisensi # I-RN9617241 (Nombolo yolawulo. 3558029)
Ubume obubambeneyo: ILayisensi yeeNkcazo ezininzi: Ugunyaziswe Ukuziqhelanisa I-40 States*
UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
Ikhadi lam loShishino lweDijithali
Ngaba abaqeqeshi bezempilo kwiklinikhi ye-chiropractic babonelela njani ngendlela yeklinikhi yokuthintela unyango ... Funda Okuninzi
Kubantu abajongene nokuqhinwa rhoqo ngenxa yamayeza, uxinzelelo, okanye ukungabikho… Funda Okuninzi
Kubantu abajonge ukuphucula impilo yabo, ngaba uvavanyo lokuqina komzimba lunokuchonga abanokubakho... Funda Okuninzi
Ngaba abantu abane-Ehlers-Danlos syndrome banokufumana isiqabu ngonyango olwahlukeneyo olungaqhaqho ukunciphisa ukungazinzi kwamalungu?… Funda Okuninzi
Ngaba ukuqonda amalungu ehenjisi omzimba kunye nendlela asebenza ngayo kunceda ukushukuma kunye nokuguquguquka… Funda Okuninzi
Kubantu abajongene ne-sciatica, ngaba unyango olungasebenzisi utyando olufana nokhathalelo lwe-chiropractic kunye ne-acupuncture zinciphisa iintlungu ... Funda Okuninzi