Uma sicabanga ukusetshenziswa kwezithasiselo ezahlukahlukene zemidlalo kumdlali, sihlala sibala okuqukethwe kwekhalori noma izinzuzo zokudla okuthile. Futhi nabasubathi abaningi abangakusebenzisi ukudla kwezemidlalo, balawula kuphela ukudla kwamaprotheni. Okungelona iqiniso ngokuphelele, ngoba ngaphezu kwamafutha, amaprotheni nama-carbohydrate, kukhona amanye ama-micronutrients, umphumela wawo, uma usetshenziswa kahle, ungakhuphula futhi usheshise kakhulu ukubonakala kwemiphumela yokuqala yezemidlalo ku-CrossFit.
Namuhla sizobheka udaba oluphathelene nokutholwa kwesigaba esinjalo sokudla kwezemidlalo njengamavithamini wabasubathi. Kuyini, futhi kungani abasubathi ababandakanyeka ku-crossfit yobungcweti noma be-amateur beyidinga?
Ulwazi oluvamile
Ngakho-ke, ngaphambi kokubheka amavithamini wabasubathi ngokuningiliziwe, udinga ukuqonda ukuthi ayini amavithamini ngokujwayelekile? Ngakho-ke, amavithamini, ayamangaza njengoba kungabonakala, amaprotheni. Kepha lawa akuwona amaprotheni alula. Lawa ngamaketanga e-amino acid axhunywe ngendlela ethile. Uma kudliwe, awahambi, ngakho-ke, umzimba awukwazi ukuwagaya bese ubola ube yizakhi ezincane. Ngasikhathi sinye, ubukhulu be-molecule yamavithamini kwezemidlalo bancane kakhulu ukuthi umzimba ungabagaya ngokuphelele ngendlela abangena ngayo emzimbeni.
Ngenxa yalokhu, izakhiwo zamavithamini ezemidlalo sezisetshenzisiwe cishe kuzo zonke izinkomba zemidlalo: kusuka ku-powerlifting kuya ku-crossfit. Kepha, kungani amavithamini ebaluleke kangaka, futhi kufanele ahlolwe ngokuqinile njengokudla kwamaprotheni? Ngemuva kwakho konke, umzimba ungahlanganisa amavithamini adingekayo kusuka kumaketanga awo e-amino acid? Empeleni, akunjalo. Ngeshwa, umzimba ungahlanganisa inani elilinganiselwe lamavithamini uwedwa, futhi kuphela lawo adingekayo empilweni. Izakhi zamavithamini ziqukethe ama-amino acid abalulekile athonya izinqubo futhi anesakhiwo esinjalo umzimba ongakwazi ukuzikhiqiza wedwa.
Esinye isici esibalulekile ukuthi ukusetshenziswa kwamavithamini ngesikhathi sokuqeqeshwa akukho ngaphansi kwama-carbohydrate namandla. Kodwa-ke, ukugcwalisa amavithamini kunzima kakhulu, ikakhulukazi uma ungeyena umuntu odla imifino odla amathani emifino nezithelo.
Iqiniso elijabulisayo: Izithelo kuseyingxenye edingekayo ekudleni komdlali weCrossFit. Ngempela, ngaphezu kwe-fructose, eyingozi ekukhuliseni isisindo / ukomisa kwekhwalithi ephezulu, iqukethe yonke inqwaba yamavithamini ahlukahlukene.
Umphumela wamavithamini ekusebenzeni kwezemidlalo
Ake sicabangele ukuthi amaqembu athile amavithamini athinta kanjani ukusebenza kwezemidlalo. Lokhu kuzokusiza uqonde ukuthi kungani kufanele uthenge ama-vithamini complexes nokuthi uwasebenzisa kanjani kahle ukuthola imiphumela emihle.
| Vitamin iqembu | Ukuthatha nini? | Inani lamavithamini ekudleni komsubathi |
| Amavithamini eqembu A. | Ngaso sonke isikhathi | Amavithamini eqembu A angama-adaptogens anamandla. Uma zisetshenziswa kakhulu, zivuselela ukukhiqizwa okwengeziwe kwe-testosterone, futhi okubaluleke kakhulu, zisiza umsubathi we-novice ukuthi alulame ngokushesha phakathi kokujima. |
| Amavithamini eqembu B1 | Ngaso sonke isikhathi | Uvithamini weqembu B. Ubhekele ukwakheka kokuxhumana kwe-neuromuscular emzimbeni womsubathi. Kungani lokhu kudingeka? Ukugijima ngamandla amakhulu kungakusiza ukuthi uthuthukise izinhlelo zamandla ngokushesha, okuholela ekukhiqizeni okukhulayo, amandla, amandla nokukhuthazela. |
| Amavithamini eqembu B2 | Ngaso sonke isikhathi | Umsebenzi wawo omkhulu ukukhokhela izingcindezi zangaphandle. Kukhulisa kakhulu amasosha omzimba, futhi kucindezela ukukhiqizwa kwe-insulin eyeqile lapho ukudla kuncishisiwe. Ngenxa yalokho, umuntu udla ngokushesha okukhulu, okusiza ukugcina ukudla okuqinile ngesikhathi somiswa ngokweqile. Ngaphezu kwalokho, le vithamini ingukulwa nokucindezeleka. |
| Amavithamini eqembu B3 | Ngaso sonke isikhathi | Ngokufanayo i-B2 |
| Amavithamini eqembu B6 | Ukomisa | UVitamin B6 ungenye yezakhi ezibaluleke kakhulu ekudleni komsubathi wanamuhla weCrossFit. Umsebenzi wawo omkhulu ukukhokhela izingcindezi zangaphandle. Ngaphezu kwalokho, le vithamini ingukulwa nokucindezeleka. |
| Amavithamini eqembu B12 | Ukomisa | I-Vitamin B12 isisimamisi esinamandla esikuvumela ukuthi usabalalise kahle ezinye izinto zokulandela umkhondo ezibalulekile, eziholela ekusimamiseni nasekumuncweni okungcono kwezinye izakhamzimba namavithamini, ngenxa yokwanda kokusebenza kahle kokuthatha izakhiwo ezinamavithamini amaningi. |
| Amavithamini eqembu C | IMisa | UVitamin C yi-adaptogen ebanda kunazo zonke kwezemidlalo. Umsebenzi wayo omkhulu ukukhokhela noma yikuphi ukulimala kwesibindi. Ngenxa yalokhu, ukwanda kokumelana komzimba nomzimba wangaphandle, okuvezwa ngokwanda kokuzivikela komzimba, kanye nokwehla kwamathuba okuthola ukwanda ngokweqile. |
| Amafutha enhlanzi | Ukomisa | Uwoyela wezinhlanzi - yize uthathwa njenge-omega 3 polyunsaturated fatty acid, okubaluleke kakhulu ukuba khona kwezinhlaka ezahlukahlukene zokuzinzisa, kufaka phakathi inhlanganisela ephumelelayo ye-niacin ne-vitamin E, esiza ukucindezela ukukhiqizwa ngokweqile kwe-gastric acid, kunciphise isidingo sokudla okwengeziwe. |
| Izingxenye zamaminerali | Ukomisa | Izithako zamaminerali zihlangene namavithamini izakhiwo zinika umphumela omuhle kakhulu. Akufanele sikhohlwe ukuthi ngokuzivocavoca ngokweqile ngesikhathi sokuqeqeshwa, iningi lamaminerali likhishwa ngomjuluko. Ngaphezu kwalokho, amaminerali akhulisa kakhulu ukumuncwa kwamaketanga e-amino acid azuzisayo avela kumavithamini. |
| Izinki | IMisa | Kuyinto enamandla ye-testosterone booster ekhulisa ukukhiqizwa kwe-testosterone kumkhawulo wemvelo. Kuqinisa umphumela wamavithamini E, D, B6 noK1. |
| Magnesium | IMisa | Ifana ne-zinc |
| Selenium | IMisa | Ifana ne-zinc ne-magnesium |
| Uvithamini D | IMisa | UVitamin D B, kanye novithamini E, kuyindlela ebanzi ekuvumela ukuthi ukwandise ukumuncwa kwe-calcium yangaphandle oyithola ngokugubha kwamaprotheni, ngenxa yokwanda kwamandla emisipha, izicubu zomzimba nezethambo. |
| Uvithamini E | IMisa | Uvithamini E B, kanye novithamini D, kuyindlela ebanzi ekuvumela ukuthi ukwandise ukumuncwa kwe-calcium yangaphandle oyithola ekunyakazeni kwamaprotheni, ngenxa yokwanda kwamandla emisipha, izicubu zamathambo nezicubu. |
| Uvithamini K1 | IMisa | I-Vitamin K1, uma idliwe kakhulu, inomphumela ofanayo ku-creatine, umehluko kuphela ongatholakali. Ugcwala amanzi, okwandisa amandla akho futhi kunciphise ubungozi bokulimala ekwenzeni izivivinyo ezinzima. |
Qaphela: akuwona wonke amavithamini ahanjiswa etafuleni, kepha kuphela lawo maqembu amavithamini kanye namavithamini amahle kakhulu kubasubathi, ukusetshenziswa kwawo okungagcini ngokugcina umzimba wakho usesimweni esihle, kepha futhi kuzonikeza ukwanda kwangempela kokusebenza kuma-WOD akho okuqeqesha.
Ungayithatha kanjani?
Ngemuva kokuthola ukuthi amavithamini abathinta kanjani labo ababandakanyeka kwezemidlalo, udinga ukunquma ukuthi imiphi imithamo efanelekile okufanele isetshenziswe ngabesilisa nabesifazane. Kepha into ebaluleke kakhulu ukuthola ukuthi ungawathatha kanjani futhi kanjani amavithamini ngemiphumela emihle.
Okokuqala, uma ungasebenzisi amavithamini izakhiwo, amavithamini ahlukene kufanele adliwe ngezikhathi ezahlukahlukene futhi agezwe ngeziphuzo ezihlukile. Into ukuthi amanye amavithamini ancibilikile amafutha, amanye angabonwa ngumzimba wethu kuphela lapho kukhona inani elincane lama-alkaloid otshwala. Futhi ezinye zisebenza kuphela ngokuhlangana namanzi nama-carbohydrate asheshayo. Ngesikhathi esifanayo, isidingo samavithamini usuku lonke asifani, njengamaprotheni nama-carbohydrate.
Ake sicabangele ukuthi singayithatha kanjani inhlanganisela ethile.
- Amavithamini eqembu A: abuye abe yi-beta-carotene. Athathwa kahle kakhulu ekuseni, kanye ne-cholesterol encane emafutheni enhlanzi noma uwoyela we-flaxseed. Zingamavithamini ancibilika ngamafutha.
- Amavithamini B: yizakhiwo ezinama-vithamini ancibilika ngotshwala. Imvamisa esakhiweni samavithamini, iqukethe kusuka ku-0.01 amagremu kuye ku-0.02 amagremu ka-ethyl alcohol ukuze ancibilike amavithamini. Uma ungatholanga i-alkaloid ejwayelekile yokuqeda leli qembu lamavithamini, ungawaphuza nge-kefir noma i-kvass, ngoba le mikhiqizo inokuqukethwe okulungile kwama-molecule otshwala, okukuvumela ukuthi uchithe futhi uhlanganise izindawo ezidingekayo zamavithamini.
- Amavithamini C: Amavithamini ajwayelekile ancibilika emanzini. Ziyaphikisana nokusetshenziswa kwamavithamini D no-E amaqembu.Kungcono ukuwaphuza ngamanzi, noma ukuwadla omile
- Amavithamini e-D-group: Lawa athathwa kahle ekuseni, kanye ne-cholesterol encane emafutheni enhlanzi noma uwoyela we-flaxseed. Zingamavithamini ancibilika ngamafutha. Ngaphezu kwalokho, i-vitamin E ingumngane odingekayo wale vithamini, ngoba yandisa ukuzwela nokumunca i-vitamin complex.
- Ama-E-Vitamin: Athathwe kahle kakhulu ekuseni, kanye ne-cholesterol encane emafutheni enhlanzi noma uwoyela we-flaxseed. Zingamavithamini ancibilika ngamafutha. Ngaphezu kwalokho, i-vitamin D ingumngane odingekayo wale vithamini, ngoba yandisa ukuzwela nokwenziwa kwenkinga yamavithamini.
- Amavithamini eqembu K: uvithamini wendawo yonke, angasetshenziswa nganoma yisiphi isikhathi nganoma yisiphi isikhathi.
Qaphela: abahleli abancomi ukuthenga ama-multivitamin complexes emakhemisi, ngoba imvamisa ukuhlanganisa amavithamini avela emaqenjini ahlukene, uma kuthathwe ngokungalungile, kumane kungukuhanjiswa kwemali. Uma uthatha isinqumo sokusebenzisa i-multivitamin complex, zithenge ezitolo ezikhethekile zezemidlalo. Yilapho lapho inhlanganisela kanye nesilinganiso samavithamini ahlukahlukene akhethwe kahle ngokudla okukodwa. Ngaphezu kwalokho, lezi zakhi zamavithamini zithengiswa emabhokisini ahlukene. Abanye bokudla kwasekuseni, abanye kokudla okwenziwa ngemuva kokuzivocavoca, njll.
Izimo ezingenzeka
Ukukhumbula ukuphikisana nokulimala okungaba khona kwamavithamini emzimbeni womuntu, udinga ukukhumbula isaga sakudala esithi "Konke kuhle, kodwa ngokulinganisela." Okufanayo kuya ngamavithamini. Okokuqala, cabanga ngokuphikisana.
- Amanye amaqembu amavithamini aphikisana nabantu abanezinkinga ze-thyroid kanye ne-pancreas. Isibonelo, abantu abaphethwe yisifo sikashukela abelulekwa ukuthi badlule ama-micrograms angama-50 kavithamini C ngosuku, ngoba lapho encibilika, ukhipha ushukela owengeziwe, umzimba wakho ongeke ubhekane nawo njalo.
- Kubantu abanezinkinga zomgudu womchamo (nezinso), kunconywa ukunciphisa ukukhiqizwa kwamavithamini E no-D. Zandisa ukumuncwa kwe-calcium yangaphandle, okungaholela ekubekweni okwengeziwe kwamatshe ezinso.
- Kubantu abayeke ukubhema noma ababhemayo, kunconywa ukunciphisa ukukhiqizwa kukavithamini B, ngoba kuthuthukisa umphumela wokuvusa ama-nootropics ku-nicotine oshunqa ugwayi, ngakho-ke kwandisa ukuncika. Noma osikilidi, noma uvithamini B6.
Ngaphezu kwalokho, kukhona ukungabekezelelani komuntu siqu ngenxa yezici ezithile zomzimba.
Kepha okubaluleke kakhulu ukungakhohlwa nge-hypervitaminosis. Kwenzeka uma usebenzisa ngokweqile izakhiwo ze-multivitamin ngaphandle kwesilinganiso. Ivezwa ekusebenzeni ngokweqile kwezinye izinhlelo, ngokwehluleka kwazo okulandelayo. Ngenxa yalokho - izinkinga zomgudu wamathumbu, ukwethuka okwandayo, ukwanda kwesici sokucindezeleka kwezicubu zomzimba, futhi okubaluleke kakhulu - ukuvuselelwa isikhathi eside.
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Ukufingqa
Uma, ngemuva kokufunda i-athikili, umbuzo usazwakala ekhanda lakho - ukuthi imaphi amavithamini alungele ezemidlalo - impendulo izoba lula ngokwedlulele. Lawa amavithamini atholakala ekudleni kwemvelo. Iqiniso ngukuthi, noma ngabe ukhetha yiphi ivithamini, umkhiqizo oqukethwe kuwo unesilinganiso esifanele sezinto ezidingekayo zokumuncwa okungcono kwamavithamini izakhiwo zemidlalo.
Ungakhohlwa ngamavithamini, futhi khumbula ukuthi, mhlawumbe, ithafa lamandla ophumule kulo kungumphumela wokushoda kwama-adaptogens. Kodwa-ke, ungadluli ngokweqile ngama-multivitamin supplements, njengoba usengozini yokuthola i-hypervitaminosis, okunzima kakhulu ukuyilwa.
