Izongezo zokuBuyisa imisipha: Ikliniki yeChiropractic Back

Ukuzilolonga kwakhona kubaluleke njengokuzilolonga. Ukutyhala isihlunu kudlule amanqanaba awo aqhelekileyo kudala iinyembezi ezincinci kwizihlunu. Yinkqubo yokulungisa eyenza ukukhula kwemisipha. Izihlunu ezingavunyelwanga ukuba ziphile aziyi kukhula okanye zizuze ubunzima bezihlunu, kwaye amandla emisipha anokuncitshiswa, okwenza ukusebenza nzima kwaye kuthintele inkqubela phambili yenjongo yezempilo. Umzimba udinga ixesha lokulungisa imisipha ukunciphisa umngcipheko wokulimala. Ukuvumela ixesha elaneleyo lokubuyisela kunciphisa ukuchithwa kwemisipha kunye nokulimala okugqithisileyo. Izongezelelo zokubuyisela imisipha zinokukhawuleza inkqubo yokuphilisa.

Izihlunu zoBuyiselo lweZihlunu

Izizathu zokuthatha izongezelelo ziquka ukukwazi kwabo ukuphilisa izihlunu ezonakalisiweyo ngokukhawuleza, uncedo ekubuyiseleni ukulimala, ukunciphisa ubuhlungu bemisipha, ukunciphisa ukudinwa kwemisipha, kunye nokubonelela ngeeseli ze-muscle ngamandla ngexesha lokubuyisela.

• Ezinye izongezo zisebenza ngokuxhasa okanye ngokuphucula Ukuhlanganiswa kweprotein yemisipha.
• Iprotein synthesis yinkqubo yeeseli zezihlunu ukwenza iiprotheyini ezininzi.
• Iprotheni yibhloko yokwakha izihlunu.
• Ukwandisa iprotein synthesis kunika umzimba iibhloko ezininzi zokusebenzisa.
• Ezinye izongezo zinceda ukunciphisa ukuqaqamba kwemisipha.
• Izihlunu ezibuhlungu zixhaphakile.
• Ubuhlungu obenzeka ngokukhawuleza emva kokusebenza budla ngokuvela kwi-lactic acid buildup.
• Kukho izongezo zokunceda umzimba ukuba ukhuphe i-lactic acid ngokukhawuleza.
• Kukho ukulibaziseka kokuqala kobuhlungu bemisipha, okanye i-DOMS, ehlala ixesha elide.
• Ezinye izongezo zisebenza kuzo zombini iintlobo zezihlunu ezibuhlungu.

Iintlobo ezongezelelweyo

Uhlobo lwezongezelelo zokubuyisela luxhomekeke kumntu kunye neenjongo zabo. Nazi ezimbalwa ekufuneka uziqwalasele.

Iprotheyini eyongezelelweyo

• Iprotheyini yeyona nto iluncedo ekubuyiseleni izihlunu.
• Inceda izihlunu zilungiswe ngokukhawuleza nangempumelelo emva kokuzilolonga ngamandla.
• Kubalulekile ukuba kukho ukungabikho kweprotheni ekutyeni komntu ngamnye.
• Iprotein yewhey yeyona idumileyo kuba ibandakanya ii-amino acids ezibalulekileyo.
• Olunye ukhetho lubandakanya i-soy, iqanda, irayisi, i-hemp, yaye ipea.

I-Branched-Chain Amino Acid - BCAA

• The umzimba wenza amino acids ezithile; kukho ezimbalwa ezingenakuzenza.
• A BCAAs eyongezelelekileyo inika ezi amino acid zibalulekileyo ezinceda ekubuyiseleni.
• Esi songezelelo sikhuthaza ukukhula kwemisipha, inceda ukukhulula izihlunu ezibuhlungu, kwaye inciphisa ukudinwa kwemisipha.

Amanqatha Acid

• Iiasidi ezinamafutha zinika amandla kodwa zikwanciphisa nokudumba.
• A i-medium-chain triglyceride - i-MCT fatty acid inceda ukunciphisa i-lactic acid buildup.
• I-Omega-3 fatty acid inciphisa ukudinwa kwemisipha kunye nobuhlungu bemisipha kwaye inika ukhuseleko lokulimala.
• Izongezelelo ze-asidi ezinamafutha kufuneka zigcinwe kwindawo emnyama, epholileyo ukugcina umgangatho.

Ukudala

• I-Creatine iyajika ibe i-creatine phosphate, umzimba owusebenzisela amandla.
• Olunye uphando lufumene ukuba ukuthatha isongezelelo se-creatine kunokunceda ukubuyiswa kwemisipha kunye namandla amakhulu emisipha ngexesha lokubuyisela.

Citrulline Malate

• ICitrulline yi-amino acid engeyomfuneko efumaneka kwivatala eguquka ibe yi-nitric oxide.
• I-nitric oxide inceda ukuvula imithambo yegazi kunye nokuphucula ukuhamba kwegazi.
• Oku kuvumela i-oksijeni kunye nezondlo ukuba zifikelele kwi-muscle ngokukhawuleza, ngokukhawuleza inkqubo yokubuyisela.
• I-Citrulline iphinda iphucule i-bioavailability ye-L-arginine, enye i-amino acid encedisa i-protein synthesis.

Magnesium

• I-Magnesium inceda ekubuyiseleni izihlunu ngokunceda izihlunu zikhululeke.
• Xa umzimba ungenayo i-magnesium eyaneleyo, kukho ithuba elikhulu lokukrala kwezihlunu.
• I-Magnesium inceda ukuxhasa ukuqina kwemisipha enempilo.

Tart Cherry Juice Extract

• Esi sicatshulwa sisebenza ngokunciphisa ukuvuvukala kwi-muscle.
• Ukuvuvukala kuqhelekile, kodwa kuninzi kunokunyusa ubuhlungu bemisipha kunye nomngcipheko wokulimala.
• inye isifundo ufumanise ukuba ijusi yecherry inceda ukunciphisa iintlungu zemisipha emva kokuzilolonga.

Isicwangciso esongezelelweyo

Emva kokukhetha isicwangciso esongezelelweyo esiyeyona luncedo kumntu ngamnye, inyathelo elilandelayo kukuqulunqa ishedyuli yokuwathatha.

• Xa usebenzisa isongezelelo sokubuyisela imisipha inokuba yi-a isongezelelo sangaphambi kokuzilolonga okanye a ukongeza emva kokuzilolonga.
• Ixesha elicetyiswayo lokuthatha isongezelelo esithile sisekelwe kuhlobo.
• Abantu kufuneka bathethe nogqirha wabo kwaye a nondlo phambi kokuqala nayiphi na irejimeni entsha yokongeza.
• Oku kunceda ukuqinisekisa ukuba izongezo zikhuselekile kwaye zinciphise iziphumo ebezingalindelekanga ezibi xa kunikwa iimeko zempilo nezonyango.

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Isondlo ekuBuyiseni kwakhona

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Ucaphulo

Cooke, MB, Rybalka, E., Williams, AD et al. I-Creatine supplementation iphucula ukubuyiswa kwamandla emisipha emva kokulimala kwemisipha okubangelwa yi-eccentrically kubantu abaphilileyo. J Int Soc Sports Nutr 6, 13 (2009). doi.org/10.1186/1550-2783-6-13

UDiNicolantonio, uJames J et al. "Ukunqongophala kwe-magnesium encinci: umqhubi oyintloko wesifo senhliziyo kunye nengxaki yezempilo yoluntu." Vula intliziyo vol. 5,1 e000668. 13 Jan. 2018, doi:10.1136/openhrt-2017-000668

Gough, Lewis A et al. "Uphononongo olubalulekileyo lwe-citrulline malate supplementation kunye nokusebenza komthambo." Ijenali yaseYurophu yefiziyoloji esetyenzisiweyo vol. 121,12 (2021): 3283-3295. doi:10.1007/s00421-021-04774-6

Kuehl, Kerry S et al. "Ukusebenza kwejusi ye-tart ye-cherry ekunciphiseni intlungu ye-muscle ngexesha lokusebenza: isilingo esilawulwa ngokungahleliwe." Ijenali yoMbutho waMazwe ngaMazwe weSondlo seMidlalo vol. 7 17. 7 May. 2010, doi:10.1186/1550-2783-7-17

Vitale, uKenneth C et al. "Ijusi yeTart Cherry kwiimbaleki: Uphononongo loncwadi kunye namagqabantshintshi." Iingxelo zangoku zamayeza ezemidlalo vol. 16,4 (2017): 230-239. doi:10.1249/JSR.0000000000000385

Weinert, uDan J. "Isondlo kunye ne-muscle protein synthesis: ukuhlaziywa okuchazayo." Ijenali yeCanadian Chiropractic Association vol. 53,3 (2009): 186-93.

Wolfe, uRobert R. "Ii-amino acids ezixutywe ngetyathanga kunye neprotheyini yemisipha ebantwini: yintsomi okanye yinyani?." Ijenali yoMbutho waMazwe ngaMazwe weSondlo seMidlalo vol. 14 30. 22 Agasti 2017, doi:10.1186/s12970-017-0184-9

Zhang, Shihai, et al. "Inoveli yemisebenzi ye-metabolic kunye neyomzimba ye-branched-chain amino acids: uphononongo." Ijenali yenzululwazi yezilwanyana kunye ne-biotechnology vol. 8 10. 23 Jan. 2017, doi:10.1186/s40104-016-0139-z