Izinkombandlela ezingcono zabathengi nabadala abakhuthele
Izindlela zokuphepha kwesisindo ezingaphephile ziyaqhubeka zibe yinkinga yabadlali bezokuncintisana nabantu abadala abakhuthele. Ngokwe-athikili eyanyatheliswa kuyi- Journal of the International Society of Sports Nutrition (JISSN), abagijimi bafezekisa ukulahlekelwa kwesisindo ngokushesha ngokusebenzisa amasu okudla okunomsoco okubabeka engozini enkulu yemiphumela emibi yempilo. I- National Collegiate Athletic Association (NCAA) isebenzise uhlelo lokuphatha isisindo ngokuphumelelayo ngemuva kokushona kwabahlukumezi abathathu abaqashile besebenzisa imishini yokulahlekelwa kwesisindo esisheshayo. Uhlelo olufanayo lokulawulwa kwesisindo sempilweni luhlongozwa kubadlali beJudo, njengabahlukumezi, basebenzise izivumelwano zesigaba sokusika.
Inkinga: Ukulahlekelwa Isisindo Esingahambi kahle
Abadlali abavame ukuzizwa bephoqelekile ukuba balondoloze ukuhleleka komzimba wabo ngendlela ehlelekile ngokusebenzisa izindlela ezingekho empilo ukuze bafeze le njongo, kodwa ucwaningo lubonisa ukuthi imikhuba engaphephile yokulahlekelwa isisindo ingaphazamisa kabi ukusebenza kwezempilo nokudlala. I- National Athletic Trainers 'Association yabona kudingekile ukuthuthukisa le nkinga ngokusebenzisa ukulahlekelwa kwesisindo esiphephile kanye nemihlahlandlela yokuphatha.
Ubani Osesengozini?
Ukuncintisana, ibhola, nokubhokisana sekuqalile ukuhlukaniswa kwesisindo sempilo, ukuphepha nokulingana okulingana nokuncintisana. Kukhona abanye abagijimi lapho isisindo somzimba kanye nokwakheka kwabo kubambe iqhaza ekuphumeleleni kwemidlalo yabo kodwa ngaphandle kokuqondiswa kokuphathwa kwesisindo. Ukwehlukaniswa kwesisindo sezinsizakalo noma izinhlelo zokuziphendulela kwesisindo endaweni, abadlali abalandelayo nabo basebenzisa izindlela ezingaphephile zokulahlekelwa isisindo:
- Abadansi
- Abagijimi abade
- Abagibeli bamahhashi
- Ama-Bodybuilders
- Ama-gymnasts
Izindlela Zokulahleka Zisindo Sokungajwayelekile
Abagijimi nabadala abakhuthele bahlale befuna izindlela zokuthuthukisa ukusebenza kwezemidlalo nokubunjwa komzimba. Nakuba abanye abagijimi bangasebenzisa amasu aphilile ukuze bafinyelele imigomo yabo, abaningi bakhetha ukusebenzisa izindlela ezingaphephile zokulahlekelwa isisindo. Ngokombiko we- Journal of Athletic Training , imikhuba engaphephile ingase ihlanganise namasu okuzithiba okubangela ukungcola , ukuzilamba, nokudla okuphazamisekile. Ngokusho komunye ucwaningo, kuvamile ukuba umdlali ahlanganise ukuvinjelwa okukhulu kwe-caloric kanye nezindlela zokudambisa amandla ekunciphiseni amafutha omzimba. Lokhu okulandelayo okujwayelekile okungavikelekile kokulahlekelwa isisindo kuvezwe eSitatimendeni seSikhundla seNational Athletic Trainers 'Association:
- Ukuphelelwa amandla kwamanzi okuzithandela kuhlanganisa izindlela ezihlukahlukene zokulahlekelwa kwesisindo esiphakathi kwabagijimi abafisa ukufinyelela isisindo somzimba esincane sokuncintisana. Lokhu kungabandakanya ukungasebenzi kwamanzi okushisa okwenziwa ngokweqile ngesikhathi sokuzivocavoca ngenkathi ugqoke izingubo ezinzima noma izikhwama zenjoloba. Ukwehla kwamanzi emzimbeni kungumkhuba wokuncintisana kokudla futhi udle ukudla okudliwayo okukhuthaza ukulahlekelwa kwamanzi. Ukuphelelwa amanzi ngokweqile kutholakala ngemithi yokwelapha okwandisa ukukhiqizwa komchamo. Izidakamizwa ezibhalwe phansi "ziye zasetshenziselwa kabi ngabagijimi abafuna ukulahlekelwa isisindo esisheshayo somncintiswano." Ukukhishwa kwegazi ngokungenasisindo kumdlali owenza isisindo somncintiswano nakho kuye kwasetshenziswa. Igazi liphinde lenziwe kabusha ngemuva kokuba umgijimi ethatha isisindo somncintiswano kodwa kunolwazi olulinganiselwe ngale ndlela yokuphelelwa amandla kwamanzi.
- Umkhawulo we-caloric ungenye indlela ejwayelekile yokulahlekelwa isisindo phakathi kwabadlali. Ukudla okuphansi kakhulu kwekhalori (VLCDs) kuvimbela eyodwa noma ngaphezulu macronutrients ebalulekile ekusebenzeni kwezempilo nemidlalo.
- Ukudla okuphazamisekile kudlulele kubagijimi besilisa nabesifazane. Ukuziphatha kokudla okuphazamisekile kuxhumene nokulahlekelwa isisindo ngokushesha futhi kungaholela emaphesenti omzimba omzimba angenampilo. "Abadlali abaphumelele emidlalweni yokuzijabulisa babenezinkomba eziphakeme kakhulu zokudliwa kwezidakamizwa."
Imiphumela emibi yezempilo
Ngokombiko wezeMidlalo , ukulahlekelwa kwesisindo ngokushesha akuphephile futhi kungaholela emiphumeleni yezempilo embi. I- National Collegiate Athletic Association (NCAA) ivume imithetho emisha ukusiza ukuvimbela amasu okulahlekelwa kwesisindo ngokushesha kodwa izindlela ezingaphephile zisenzeka kubadlali abaningi.
Lezi zindlela ezilandelayo ezingaphephile njengoba kuchazwe ngenhla ziye zaboniswa ukuthi zithinta kabi ukusebenza kwezempilo nemidlalo kubadlali nabadala abakhuthele:
- Ukuphelelwa amanzi ngokweqile kubhekwa njengendlela engaphephile yokulahlekelwa kwesisindo esisheshayo futhi kufaka phakathi ukulahlekelwa kokushisa kwamanzi kagesi okusebenzayo, okungahambi kahle, okwenziwe nge-caloric. Ukungasebenzi kahle kwamanzi kungaphazamisa ukusebenza kwezemidlalo nokusebenza komzimba jikelele. Ukucwaninga kubonisa ukuthi abagijimi abangaphezu kwamaphesenti amabili esisindo somzimba bangakwazi ukubhekana nokusebenza kwe-aerobic, ukunciphisa amandla, amandla nokukhuthazela. Umsebenzi we-neurological, ukusetshenziswa kwe-oksijeni, kanye nomthetho wokushisa kwezinga lokushisa nawo aphelelwe amandla. Izinga lokungcoliswa kwamanzi ezingaphezu kwamaphesenti angu-4 zingabangela ukuwohloka okukhulu kokusetshenziswa kwe-oxygen, ikhono lokwenza, nemiphumela emibi yempilo engadinga ukunakekelwa kwezempilo.
- Ukuvinjelwa kwe-caloric kungenye indlela abagijimi abazisebenzisa ngayo ukulahlekelwa kwesisindo esisheshayo futhi kuhlanganisa ukudla okuphansi kakhulu kwekhalori (VLCDs) . Ngokusho kocwaningo, ama-VLCD angaphazamisa uhlelo lwe-cardiovascular system futhi empeleni abangela ukulimala kwenhliziyo. Ukunqunywa kwe-caloric kuthiwa kubangele ukunyuka kwengcindezi yegazi futhi kuphazamise ukusebenza kwe-hormone. Ngaphandle kwemithi ewanele, i-hormone izici zokukhula kwemisipha nokuthuthukiswa zilinganiselwe futhi ukuzuza kwamandla akukwazi ukufezeka.
I-VLCD nayo iboniswa ukunciphisa ukwakhiwa kwamathambo okungabangela ukuphazamiseka kokucindezeleka nokuphefumula kwamathambo. Ukuvinjelwa kukaCaloric kuthiwa kuyonakalisa umsebenzi we -roid. Ngokuphendula ukungalingani kwe-hormone ye-thyroid, izinga le-basal (BMR) elincane liyehla futhi izigulane eziyingozi zivuselelwa ukukhulula i-cortisol engaphezulu. Lokhu kuhlaselwa kwe-hormone engalungile kukhuthaza i-pituitary gland ukunciphisa amazinga e-follicle evuselela ama-hormone (FSH) ehlisa amazinga e-estrogen eholela ekusebenzeni okungasebenzi esikhathini. Ukucwaninga kuqhubeka kubonisa i-VLCD ukuthi ibenciphise kakhulu uhlelo lokuzivikela ezingeni leselula elingase liholele ekuguleni okungapheli kanye nezifo. - Ukudla okuphazamisekile kungaba mnandi kakhulu kubadlali. Ngokusho kocwaningo, ukudla okuphazamisekile kuthinta amaphesenti angama-62 abagijimi abanezenzakalo eziphakeme kakhulu zesigaba somzimba kanye nemincintiswano yobuhle. Isigaba sokuqala esidabukisayo sokudla singase siqale njengendlela yokudla okunempilo yokuthuthukisa ukusebenza kwezemidlalo noma ukwakheka komzimba kodwa iqhubekela emkhakheni we-caloric ngokweqile. Ukucindezelwa kwemidlalo yokuncintisana nokufinyelela emzimbeni omuhle kuthiwa kubangela ukugula, ukudla okuphazamiseka, nokukhathazeka kokudla kokubili abagijimi besilisa nabesifazane. Imiphumela emibi yempilo ifana nalabo echazwe ngaphansi kwemikhakha ye-caloric, kodwa ukudla okuphazamisekile kuqukethe isici sengqondo esidinga ukweluleka ngokwengcweti ukunqoba ukuziphatha.
Izincomo
Izindlela ezingaphephile zokulahlekelwa kwesisindo kanye nezinhlelo zokuphatha zihluleka kubadlali kanye nabantu abadala abakhuthele. Le mikhuba iye yaboniswa ukuthi yathinta impilo futhi yenzeke ekunciphiseni ukusebenza kwezemidlalo. I- National Athletic Trainers 'Association yashicilela izincomo ezihlinzeka ochwepheshe bezempilo, abaqeqeshi, kanye nabadlayo ngeziqondiso eziphephile zabagijimi nabantu abadala abakhuthele abafuna ukufezekisa ukulahlekelwa kwesisindo kanye nemigomo yokubunjwa komzimba. Futhi kuboniswe ukubaluleka kwabagijimi, abazali, nabaqeqeshi ukuba bafunde ngendlela yokunquma isisindo esinempilo nokubunjwa komzimba ukuze bahlangabezane nezidingo zezemidlalo ngokuphepha. Imikhuba ephephile izovumela abagijimi ukuba "bahlangabezane namandla abo nezidingo zokudla okunomsoco wezempilo nokusebenza okuhle."
I- National Athletic Trainers 'Association iqoqe iziqondiso ezizwakalayo zokulahlekelwa kwesisindo esiphephile nokulondeka kwesisindo esekelwe ucwaningo olungapheli nezincwadi. Isilinganiso sezintandokazi ze-Taxonomy isisombululo se -template yezigaba ezilandelayo nezincomo:
- Isigaba sobufakazi A (ukuhlolwa okwenzelwe kahle, izifundo zokwelashwa zisekela izincomo)
- Isigaba sobufakazi B (ukuhlolwa, izifundo zokwelapha zinikeza isisekelo esinamandla sezincomo zesincoma)
- Isigaba sobufakazi C (ubufakazi obungathembekile ngalesi sikhathi ngencomo)
Izincomo ezilandelayo zivela esitatimendeni seSikhundla seNational Athletic Trainers 'Association sokuhlola ukubunjwa komzimba kanye nesisindo sabadlali kanye nabantu abadala abakhuthele. Incomo ngayinye ihlelwe yizinga lobufakazi besayensi ukusekela izincomo ngalesi sikhathi:
Isigaba sobufakazi A: ukusekelwa okwanele kokwelashwa ukubeka izincomo kulesi sigaba
Isigaba sobufakazi B:
- Ukuhlolwa kokubunjwa komzimba okunquma isisindo somzimba ephephile kanye nemigomo yokubunjwa komzimba kufanele isetshenziswe.
- Isisindo somzimba kufanele sithathwe esimweni se-hydrated.
- Ukwakhiwa komzimba kufanele kuphathwe ngokusebenzisa kokubili kokudla nokuzivocavoca.
- Ukudla okuphelele kwe-caloric kufanele kubalwe ngokusebenzisa isilinganiso se-basal ye-basal (BMR) kanye namandla adinga ukwenza umsebenzi.
- Umsindo, uhlelo lokudla okunempilo olunikezela amandla okwanele kanye nezondlo kufanele kulondolozwe unyaka wonke.
- I-metabolism phakathi nomsebenzi kufanele kucatshangelwe ukubala izakhi zomzimba ngamunye ezikhiqiza amandla ekudleni.
Isigaba sobufakazi C:
- Izibalo zokubunjwa komzimba kufanele zithathwe, ziqondiswe futhi zisetshenziswe ngendlela efanayo nolwazi lwezokwelapha lomuntu siqu nolumfihlo.
- Umhloli wokubunjwa komzimba kufanele aqeqeshelwe kahle futhi asebenzise amasu okuhlola okwakhiwa komzimba okusemthethweni nokwethenjelwa.
- Isisindo somgomo kufanele sinqunywe ngokuhlola isisindo somzimba esihlobene nesakhiwo somzimba. (ukuhlolwa kufanele kwenzeke kabili ngonyaka kubantu abaningi, abangenaphansi kwezinyanga ezi-2 kuya kwezingu-3 phakathi kokulinganisa).
- Ukuhlolwa kwangasese ukulandelela ukuthuthukiswa komuntu siqu ezindaweni zokulinganisa kanye nemigomo yokubunjwa komzimba kufanele isetshenziswe. Kufanele zihlelwe ngezikhathi ezifanele ukuqondisa inqubekela phambili nokuqinisa imijikelezo yokubuyiselwa kabusha.
- Ukuhlolwa kwesisindo somzimba kaningi kakhulu kunconywa uma i-hydration ingukukhathazeka.
- Abantu abakhuthele nabadlali abahlanganyele ekuhlukaniseni izisindo zezemidlalo akufanele baphumele noma bathole ngokweqile inani lesisindo somzimba phakathi nemijikelezo yabo yokuqeqeshwa.
- Ukudla kwe-caloric kufanele kusekelwe emigomweni ethile yesisindo somzimba.
- Ukudla okunomsoco okwanele kungathathwa ngokusebenzisa uMnyango wezoLimo waseMelika wezokudla wePiramidi Guide njengendlela ephephile.
- Ukuvivinya umzimba okuphephile nokufaneleko kuzosiza isisindo nokulahlekelwa komzimba.
- Izinguquko zokwakheka komzimba kumele zibe kancane kancane, ngaphandle kwemikhawulo eqinile noma ukusetshenziswa kwezimo ezingaphephile noma imikhiqizo.
- Ukuphathwa kwesisindo kanye nemigomo yokubunjwa komzimba kuhlangene nemigomo yokubeka isimo kuzosiza abadala abakhuthele nabadlali ukuba bafinyelele imigomo enesisindo esinempilo.
- Imfundo eqhubekayo nezingxoxo eziphathelene nokuphathwa okuphephile kokudla nezisindo kumele zenzeke njalo.
- Ukudla komuntu ngamunye noma izidingo zomzimba kufanele kukhulunywe ngasese ngokuzondla okuqeqeshiwe ngokufanele kanye nochwepheshe bokuphatha isisindo.
- Izinsiza eziphuthumayo nezokudla kufanele zisetshenziswe ngokucophelela futhi kuphela ngaphansi kwezincomo zabasebenzi abaqeqeshiwe ngokuqeqeshwa kahle ngolwazi lwezimfuneko zezemidlalo nokulawula izinhlangano.
> Imithombo:
U-Aimee E. Gibbs, MPH et al., Ukuphathwa Kwesisindo ku-Amateur Wrestling, Ezempilo Yezemidlalo, Izikhungo Zempilo Kazwelonke, 2009
> Guilherme G Artiol et al., Isidingo sohlelo lokulawula isisindo kuJudo: isiphakamiso esekelwe icala eliphumelelayo le-wrestling, Journal of the International Society of Sports Nutrition, 2010
> Mark H. Ebell MD, MS, Amandla Enkampantolo Yencomo (ISIKHATHI): Indlela Yokuhlinzeka Ngokwempilo Yokufaka Ubufakazi Ezokwelapha, i-American Family Physician. 2004
> Paula Sammarone Turocy et al., Isitatimende Esikhundleni Sabaqeqeshi Sizwe Sabaqeqeshi 'National Athletic' Association: Izindlela Zokulahlekelwa Isisindo Sokuphepha Nokusondeza Kwezemidlalo Nokuzivocavoca, Journal of Training Athletic, 2011