Izithako zezemidlalo zimele imboni yezigidigidi zama dollar. Abantu abakhuthele nabagijimi bavame ukulingwa ngokumaketha okusebenzayo okungeziwe. Izithembiso zokusebenza okuthuthukisiwe phakathi kwezinye izimangalo zikhuthaza izimboni ukuthenga ezinye izondlo ukuze kufinyelele imiphumela. Ukwehluleka kokumiswa komthetho kanye nokulawulwa kwekhwalithi kungase kusho imikhiqizo engathembeki futhi engasebenzi.
Kucatshangwa ukuthi phakathi kwamaphesenti angu-39 no-89 emakethe yamazwe ngamazwe angenelela abagijimi abanomvuthwandaba ophakeme kunabo bonke abagijimi abadala nabadala.
Iyini isithako?
Izithako zibhekwa njengokungeza kokudla okunempilo kakade. Abantu abakhuthele noma abagijimi bangase bahlanganise izithako zokusiza ukuhlangabezana nezidingo zokudla okunomsoco, ukuthuthukisa ukungaphumeleli komsoco, ukuthuthukisa ukusebenza kwezemidlalo noma ukufeza imigomo yokuzivocavoca komuntu siqu. Ngaphandle kohlelo lokudla okunomsoco oluhlelwe kahle, kuthiwa okungeziwe kuyasebenza.
Umthethonqubo wokuQinisekisa namaGugu
Izithako zokudla ziye zafakwa esigabeni sokudla esikhethekile futhi singacatshangwa izidakamizwa. Izindleko azidingeki ukuba zithunyelwe ku- Food and Drug Administration (FDA) yomthetho. Nakuba i-FDA inamandla okubukeza izithako kanye nezimangalo zempilo zezinto ezisekelayo, kuncane kakhulu okuphenywayo.
Abakhiqizi bezengezi zemidlalo bayavunyelwa ukwenza izicelo zezempilo nge-FDA imvume uma nje izitatimende zomkhiqizo ziyiqiniso futhi zisekelwe ebufakazini besayensi.
Ngeshwa, izithako ezimbalwa kakhulu ezibiza izinzuzo ze-ergogenic zisekelwa ucwaningo lwezokwelapha. Lokhu kushiya umuntu omdala osebenzayo noma umgijimi ngaphandle kwesiqinisekiso sokuphepha, ukusebenza kahle, amandla noma ukuhlanzeka kwezidakamizwa zezinhloso zokudla noma ze-ergogenic.
- Izithako zokudla zihlanganisa amavithamini, amaminerali, ama-amino acids, amakhambi, ama-botanicals, kanye nezicucu noma ezigxila ezitshalweni noma ekudleni. Zijwayele ukudayiswa njengezingcaphule, amaphilisi, iziphuzo, ama-powders noma imigoqo futhi kudingeka ukuba zibhalwe ngokucacile njengezengezo zokudla.
- Izinsiza ezi-Ergogenic zihlanganisa izinto, izidakamizwa noma amasu asetshenziselwa ukuthuthukisa ukusebenza kwezemidlalo. Zingahluka emisebenzini evumelekile ye-carbohydrate ukulayisha "izindlela ezingekho emthethweni nezingaphephile ezifana nokusebenzisa i-anabolic-androgenic steroid."
Ukuhlola Izinzuzo Zokudla
Ukusetshenziselwa ukwesekwa kusekhona okuphikisanayo futhi kuyisinqumo somuntu siqu. Imibuzo evamile ebuzwa abantu abadala abakhuthele, abadlali, kanye nezokudla kwezemidlalo zihlobene nokukhiqiza kanye nokwengeza ikhwalithi. Ukuthola ulwazi olusekelwe ebufakazini olususelwa ebufakazini lukwaziswa kakhulu ngaphambi kokucabangela ukudla kwezemidlalo kanye nezithako. I- International Society of Sports Nutrition (ISSN) isincoma ukuhlola ukufaneleka nokufaneleka kwesayensi ngemuva kokumangalelwa kokungeziwe kokusebenza kwezemidlalo. Imibuzo elandelayo iphakanyiswa:
- Ingabe isimangalo sokwengezela sinengqondo?
- Ingabe kukhona ubufakazi besayensi obukhona?
- Ingabe ukwesekwa kwezomthetho noma okuphephile?
Izithako zithengiswa ngempilo nokuzivocavoca ngokusekelwe ekusetshenzisweni kwezicelo ezihlanganisiwe kusukela ekucwaningeni kokuqala. Izwi elimangalayo lithembise kodwa kaningi alivumelani nokuthola okwelashwa. Izintandokazi ezinokwethenjelwa ku-intanethi njenge- Journal of the International Society of Sports Nutrition noma i- National Library of Medicine's Pub Med izokusiza ukuthi ubone ukuthi isengezo sincike ebufakazini obuhlakani besayensi noma cha.
Uma usebenza nomdlali wezemidlalo noma ochwepheshe, bangaba usizo oluwusizo ekuchazeni ucwaningo lwezingxenye. Ulwazi oluhlangene luzokwenza ukwazi ukwenza isinqumo esingcono kakhulu ngokuthatha izithako zemidlalo yezinhloso zempilo nezemidlalo.
Indlela isayensi ehlukanisa ngayo izithako
Izithako zokudla kanye nezinsiza ze-ergogenic zithengiswa futhi zithi zikhulise ukudla nokusebenza kwezemidlalo komuntu omdala osebenzayo noma umdlali. Ucwaningo lwezokwelapha luqhubeka nokuthola amaphutha kulezi zinkampani zempilo ezongeziwe. I- International Society of Sports Nutrition (ISSN) inikeze isigaba sezinsiza ezisekelwe ekucwaningweni komtholampilo:
- Kubonakala sengathi isebenzayo : Iningi lezinhlolovo zokucwaninga ngezezela libonisa ukuthi liphephile futhi liphumelelayo.
- Kungenzeka kuphumelele : Ukutholwa kokuqala kokungezela kuhle, kepha ucwaningo oluningi luyadingeka ukuhlola imiphumela ekuqeqesheni nasekusebenzeni kwezemidlalo.
- Ngaphambi kokuqala ukutshela : Ukwengeza inkolelo kunengqondo kepha ayinakho ucwaningo olunzulu lokusekela ukuyisebenzisa.
- Kubonakala sengathi ayiphumeli : Izisetshenziswa azikho ubufakazi obuzwakalayo besayensi kanye / noma ucwaningo luye lwabonisa ukuthi ukwesekwa okungeke kwenzeke futhi / noma kungaphephile.
I- International Society of Sports Nutrition (ISSN) ibonisa ukuthi isisekelo sohlelo oluhle lokuqeqesha isisindo esinamandla sokulinganisela, sokudla okunomsoco. Uma izithako zicatshangelwa , i-ISSN iphakamisa izithasiselo kuphela kusuka kwesigaba esisodwa (ngokusobala sisebenza). Noma yimaphi amanye ama-supplements azobhekwa njengokuhlolwa. Baqhubeka benciphisa izithako ezisezingeni lesithathu (futhi kusencane ukutshela) futhi abasizi abagijimi bathatha izithako ezingxenyeni ezine (ngokusobala ezingasebenzi).
I-Supplement Value Value yamaVithamini nokusebenza kokuzivocavoca
Amavithamini ama-organic compounds ayadingeka ekulawuleni izinqubo zamathambo, ukukhiqizwa kwamandla, ukusebenza kwegazi nokuvikelwa kwamangqamuzana ethu. Ukuhlaziywa kokudla kubantu abadala abakhuthele noma abagijimi baye babika ukungabi namagciwane okwevithamini. Nakuba ucwaningo lubonisa inzuzo engcono yokuthatha amavithamini impilo ejwayelekile, kuye kwaba khona okungenani ukuthi akukho zinzuzo ezivela ku-ergogenic ezibikiwe. Amavithamini alandelayo ajwayelekile kubagijimi asecwaningwe njengendlela ehlongozwayo yokusiza okunomsoco:
| I-nutrient | Isicelo se-Ergogenic | Ukuthola okuseshweni |
|---|---|---|
| I-Vitamin A | kungathuthukisa umbono wezemidlalo | akukho ngcono ekusebenzeni kwezemidlalo |
| I-Vitamin D | kungasiza ekuvimbeleni ukulahleka kwethambo | kungasiza nge-calcium co-supplement |
| I-Vitamin E | kungavimbela ama-radicals mahhala | ukwehla kokucindezeleka okwenziwe oxidative okutholakele / okunye ucwaningo oludingekayo |
| I-Vitamin K | kungasiza amathambo emetabolism | Abadlali be-elite besifazane babonisa ukulinganiswa kwe-bone form and resorption |
| I-Thiamin (B1) | ingase ithuthukise umkhawulo we-anaerobic | akubonakali ukuthuthukisa umthamo wokuzivocavoca ekudleni okujwayelekile |
| I-Riboflavin (B2) | kungathuthukisa ukutholakala kwamandla ngesikhathi sokuvivinya umzimba | akubonakali ukuthuthukisa umthamo wokuzivocavoca ekudleni okujwayelekile |
| I-Niacin (B3) | kungase kuthuthukise amandla kagesi, ukuthuthukisa ama-cholesterol nezitolo ezikhululekile | kuboniswe ukunciphisa i-cholesterol kodwa kunciphise amandla okuzivocavoca |
| I-Pyridoxine (B6) | kungase kuthuthukise ubukhulu obuqinile, amandla, amandla aerobic nokugxila kwengqondo | Abadlali abadla kahle ababonisi ngcono ekusebenzeni kwezemidlalo. Amanye amakhono amathuthukisa amakhono amancane uma kuhlangene namavithamini B1 no-B12. |
| I-Cyano-cobalamin (B12) | kungandisa ukwanda kwemisipha nokunciphisa ukukhathazeka | akukho nhlobo e-ergogenic ebikiwe, noma kunjalo, uma ihlangene namavithamini B1 no-B6 inganciphisa ukukhathazeka |
| I-folic acid (i-folate) | kungandisa amangqamuzana abomvu egazi ukuze i-oksijeni engcono ibe imisipha futhi inciphise ukukhubazeka kokuzalwa | utholwe ukunciphisa ukukhubazeka kokuzalwa kwabesifazane abakhulelwe, kodwa kuboniswe ukuthi kungabi ngcono ukusebenza kwezemidlalo |
| I-Pantothenic acid | angase azuze amandla aerobic | imibiko yocwaningo akukho ukusebenza okuthuthukisiwe kwe-aerobic |
| I-Beta-carotene | kungasiza ukulimala kwemisipha okubangelwa ukuvivinya umzimba | kungasiza ekunciphiseni umonakalo obangelwa umzimba, kepha ucwaningo olwengeziwe luyadingeka ukuze kwenziwe ngcono ukusebenza kwezemidlalo |
| I-Vitamin C | kungase kuthuthukise imetabolism ngesikhathi sokuzivocavoca | Abadlali abadla kahle babonisa akukho ukusebenza okuthuthukisiwe |
I-Supplement Value yeMaminerali yabadlali
Amaminerali ayinhlangano engavamile ekusebenziseni izinqubo zamathambo, isakhiwo somzimba nokulungisa, isimiso se-hormone nomsebenzi wezinzwa. Ucwaningo lubonisa ukuthi abantu abadala abakhuthele noma abagijimi baye bahluleka kulezi zakhi ezibalulekile. Ukuntuleka kwamaminerali kungahle kuthinte ukusebenza kwezemidlalo futhi ngakho-ke ukwesekwa kungasiza. Izithako ezilandelayo zamaminerali ezivamile kubagijimi ziye zacwaningwa njengezinsiza ezihlongozwayo eziphakanyisiwe zokudla okunomsoco:
| I-nutrient | Isicelo se-Ergogenic | Ukuthola okuseshweni |
| Boron | kungakhuphula ukukhula kwemisipha ngesikhathi sokuqeqeshwa ukuphikiswa | akukho bufakazi obukhona okwamanje ukusekela le mbono |
| I-calcium | kungase kukhuthaze ukukhula kwethambo nokudonswa kwe-fat | kuboniswe ukugqugquzela ukukhula kwamathambo okwenziwe nge-vitamin D futhi kungase kukhuthazwe amandla omzimba we-fatabolism. Ayikho inzuzo ye-ergogenic yokusebenza kwezemidlalo. |
| I-Chromium | kuthengiswa njenge-chromium picolinate futhi kuthiwa ukwandisa ubukhulu obuqinile futhi kunciphise amafutha omzimba | Ucwaningo lwamuva alubonisi ukuthuthukiswa kobunzima obukhulu noma ukunciphisa umzimba |
| I-Iron | kungasiza ekuthuthukiseni ukusebenza kwe-aerobic | kuboniswe kuphela ukuthuthukisa ukusebenza kwe-aerobic kubadlali ababhekene nokuntuleka kwensimbi noma i-anemia |
| I-Magnesium | kungase kuthuthukiswe ukutholakala kwamandla kagesi / ukutholakala kwe-ATP | kuboniswe ukuthuthukisa ukuvivinya umzimba kuphela kubadlali ababhekene nokuntuleka kwe-magnesium |
| I-Phosphorus (i-phosphate salts) | kungathuthukisa izinhlelo zamandla emzimbeni | kuboniswe ukuthuthukisa uhlelo lwe-aerobic energy ngesikhathi sokuqeqeshwa kokukhuthazela. Ucwaningo olwengeziwe luyadingeka |
| Potassium | kungasiza nge-muscle cramping | ayikho inzuzo ye-ergogenic ebikiwe futhi ucwaningo luhlala lungaqondakali uma lusiza nge-cramping ye-muscle |
| Selenium | kungathuthukisa ukuzivocavoca kwe-aerobic | ukuthuthukiswa kokusebenza kokusebenza kwe-aerobic akubonwanga |
| I-sodium | kungasiza nge-muscle cramping futhi kunciphise ingozi ye-hyponatremia | kuboniswe ukugcina ibhalansi yamanzi ngesikhathi sokuqeqesha okunzima nokuvimbela hyponatremia |
| I-Vanadyl sulfate (vanadium) | kungashukumisa ukukhula kwemisipha, ukuthuthukisa amandla namandla | kungabonakali ukuthi kunomthelela kumisipha, amandla noma amandla |
| I-Zinc | kunganciphisa ukutheleleka okuphezulu kokuphefumula ngesikhathi sokuqeqesha okunzima | kuboniswe ukunciphisa izinguquko ezenzelwe ukuzivocavoca ekusebenzeni komzimba ngesikhathi sokuqeqesha |
Amanzi njenge-Ergogenic Aid yabadlali
Amanzi kubhekwa njengento ebaluleke kakhulu yokudla okunomsoco kubantu abadala nabagijimi abakhuthele. Uma amaphesenti angu-2 noma ngaphezulu kwesisindo somzimba elahlekile ngokuthuthumela, ukusebenza kwezemidlalo kungase kungabi nakakhulu. Ukulahlekelwa isisindo samaphesenti angu-4 noma ngaphezulu ngesikhathi sokuvivinya umzimba kungaholela ekuguleni kokushisa, ukushisa ukushisa, noma imiphumela embi kakhulu yezempilo. Kubalulekile kubantu abadala nabadlali abasebenzayo ukuba baqalise ukuphathwa kwe-hydration ngesikhathi sokuqeqeshwa kanye nemicimbi yokuncintisana. I- International Society of Sports Nutrition (ISSN) itusa:
- Ukusebenzisa amanzi okwanele neziphuzo zezemidlalo ukugcina ibhalansi ye-fluid ne-hydration
- Abagijimi kufanele baphuze u-0.5 kuya ku-2 amalitha ngehora lomswakama ukuze bahlehlise isisindo
- Ungathembeki ekomeni njengendlela yokukhomba ukuphuza amanzi noma iziphuzo zezemidlalo
- Abagijimi kufanele bazivelele ngaphambi kokuzivocavoca nokulandela
- Yidla izinkomishi ezintathu zamanzi kuwo wonke amapondo alahlekile ngesikhathi sokuqeqeshwa kwezemidlalo
- Gwema amasu amaningi okulahlekelwa isisindo okuhlanganisa ukujula kwe-sauna, ukugqoka ama-rubber suits, usebenzisa ama-diuretics, ukuhlanza, noma ukudlala okunzima
I-takeaway kufanele ifunde kahle ngezindlela ezifanele zokuhambisa amanzi ngesikhathi sokuqeqeshwa kwezemidlalo . Lokhu kuzokusiza ukuba ugcine ukulinganisela okusele oketshezi futhi unikeze isipiliyoni esihle sokuzivocavoca.
Indima Yezidingo Zezokudla Kwabalandeli
Izithako zokudla zingadlala indima ebalulekile ekudleni kwezemidlalo. Kodwa-ke, kufanele kubhekwe njengama-supplements ekudleni, hhayi esikhundleni sokudla okuhle. Ngenkathi kunezinsiza ezimbalwa ezisekelwa ubufakazi besayensi ukuze kuthuthukiswe ukusebenza kwezemidlalo, kukhona okuboniswa ukuthi kuyasiza ekuzivocavoca nasekubuyiseni. Kungakhathaliseki ukuthi ungumuntu omdala osebenzayo, umdlali osebenza yedwa, noma oqashile isazi sezemidlalo yokudla , kubalulekile ukuhlala okwamanje ekucwaningeni okungeziwe. Izindleko ezilandelayo zokudla okunomsoco ziye zacwaningwa futhi zihlukaniswa njengokuthi: ezibonakalayo zisebenzayo, mhlawumbe zisebenza kahle, zingakabonakali ukutshela, noma ngokusobala zingasebenzi:
Kubonakala sengathi isebenza kahle futhi iphephile ngokujwayelekile:
Izindleko zokwakha izidakamizwa :
- isisindo sophuphu
- ukudala
- amaprotheni
- Amino acid ebalulekile (EAA)
Izindleko zokulahlekelwa kwesisindo:
- ukudla okuphansi kwekhalori, ama-powders esikhundleni sokudla (MRPs), ukulungele ukuphuza ukuphuza (RTDs)
- i-ephedra, i-caffeine, ne-salicin equkethe izithako ezishintshayo ezithathwe ngamanani okunconywa kubantu abafanele (i- ephedra ivinjelwe yi-FDA )
Izithako ezithuthukisa ukusebenza:
- amanzi neziphuzo zezemidlalo
- ama-carbohydrate
- ukudala
- i-sodium phosphate
- i-bicarbonate ye-sodium
- i-caffeine B-alanine
Kungenzeka ukuthi uphenyo olusebenzayo kodwa olwengeziwe luyadingeka:
Izindleko zokwakha izidakamizwa:
- I-HMB kubantu abangaqeqeshiwe, izinhlelo zokuqala zokuqeqesha
- I-BCAA (i-branched chain amino acid)
Izindleko zokulahlekelwa kwesisindo:
- ukudla okuphezulu-fiber
- i-calcium
- itiye elihlaza likhishwe
- i-conjugated linoleic acid (CLA)
Izithako ezithuthukisa ukusebenza:
- post-ukuzivocavoca carbohydrate kanye namaprotheni
- Amino acid ebalulekile (EAA)
- branched chain amino acid (BCAA)
- HMB
- i-glycerol
Ngaphambi kokuqala ukutshela nokuntula ucwaningo olwanele:
Izindleko zokwakha izidakamizwa:
- α-Ketoglutarate
- I-α-Ketoisocaproate
- ecdysterones
- i-hormone yokukhula ekhulula ama-peptide kanye nama-secretogues
- i-ornithine α-Ketoglutarate
- i-zinc / magnesium aspartate
Izindleko zokulahlekelwa kwesisindo:
- i-gymnema sylvestre, i-chitosan
- i-phosphatidl Choline
- i-betaine
- coleus forskolin
- DHEA
- I-psychotropic Nutrients / Izitshalo
Izithako ezithuthukisa ukusebenza:
- i-chain chain i-triglycerides
Kubonakala sengathi ayiphumeli futhi / noma engaphephile:
Izindleko zokwakha izidakamizwa:
- glutamine
- smilax
- isoflavones
- i-sulfo-polysaccharides (i-myostatin inhibitors)
- boron
- i-chromium
- i-conjugated linoleic acids
- gamma oryzanol
- prohormones
- i-tribulus terrestris
- i-vanadyl sulfate (vanadium)
Izindleko zokulahlekelwa kwesisindo:
- I-calcium Pyruvate
- i-chitosan
- i-chromium (engeyona isifo sikashukela)
- HCA
- L-Carnitine
- phosphates
- i-herbal diuretics
Izithako ezithuthukisa ukusebenza:
- glutamine
- ribose
- i-inosine
Izindleko Zezempilo Zomphakathi Eziphakanyiselwe Abadlali
Ukugcina impilo enhle kubantu abadala abakhuthele nabadlali kubalulekile. Abadlali abaphakanyisiwe bayenezela ngezakhi ezimbalwa ezengeziwe ukuze bahlale bephilile ngesikhathi sokuzivocavoca okukhulu. I- American Medical Association (AMA) incoma wonke amaMelika ukuba "asebenzise i-multivitamin ephansi yansuku zonke" ukuqinisekisa inani elifanele lezakhi zomzimba ekudleni. Nakuba kungasetshenziswanga ukuthuthukisa ukusebenza kwezemidlalo, i-vithamini eminingi ingaba usizo empilweni jikelele. Olunye ucwaningo luncoma izakhi ezilandelayo ezengeziwe kubantu abadala abakhuthele nabagijimi:
- i-glucosamine kanye ne-chondroitin (ukuvimbela ubuhlungu obuhlangene kanye nokwehla kwesifo se-cartilage)
- i-vitamin C, i-glutamine, i-echinacea, ne-zinc (ingathuthukisa ukusebenza komzimba)
- ama-omega-3 fatty acids (amafutha enempilo enempilo asekelwa yi- American Heart Association (AHA))
Izwi elivela
Izindleko zokudla ngokuvamile akudingeki ukuba umuntu omdala osebenza kahle noma ogijima kahle. Izinsiza eziningi ze-ergogenic zingathembeki futhi kufanele zicatshangelwe emva kokuhlola ngokucophelela ukusebenza kahle, amandla nokuphepha. Noma kunjalo, izithako zezemidlalo zilapha ukuze zihlale futhi zingadlala indima ebalulekile ohlelweni lwakho lokuqeqesha. Noma yikuphi okunye okucatshangelwayo okufanele kucatshangelwe kufanele kulandelwe izifundo ezingapheli zokutholwa kanye nokufakazela okucacile kwempilo yabo noma izimangalo ze-ergogenic. Ngamanye amazwi, yiba ne-smart smart for ukusebenza kwakho kwezempilo nokudlala!
> Imithombo:
Isiza ER, Aragon AA, Fitschen PJ. Izincomo ezisekelwe ebufakazini bokulungiselela umncintiswano wokuncintisana komzimba: ukudla okunomsoco nokuxhaswa. I-Journal ye-International Society of Sports Nutrition . 2014.
> Kreider RB, Wilborn CD, Taylor L, et al. Ukuvivinya kwe-ISSN nokubuyekezwa kwemidlalo yokudla: ucwaningo nezincomo. I-Journal ye-International Society of Sports Nutrition . 2010.
> Thomas TD, Erdman KA, Burke LM. Ukudla okunomsoco nokusebenza kwezemidlalo. Isikhundla sezidakamizwa zaseCanada, i-Academy of Nutrition and Dietetics kanye ne-American College of Sports Medicine. 2015.