Okudlayo ngempela kunomthelela ekusebenzeni ngempumelelo nangempumelelo ukuthi unganikeza amandla emisipha yakho yokusebenza. Umzimba uguqula ukudla ube yi-fuel ngokusebenzisa izindlela eziningana ezahlukene zamandla futhi ukuqonda okuyisisekelo kwalezi zinhlelo kungakusiza ukuqeqesha nokudla ngokuphumelelayo nokuthuthukisa ukusebenza kwakho kwezemidlalo jikelele.
Konke Konke Nge-ATP
Ukudla kwezemidlalo kwakhiwa ekuqondeni ukuthi izakhi ezinjengama-carbohydrate, amafutha, namaprotheni anesandla ekunikezeni uphethiloli oludingwa ngumzimba ukwenza umsebenzi.
Lezi zakhi ziguqulwa zibe amandla ngendlela ye-adenosine triphosphate noma i-ATP. Kuvela emandleni akhululwe ukuwohloka kwe-ATP evumela ukuthi amangqamuzana e-muscle asebenze. Noma kunjalo, izakhi zomzimba ngamunye zinezici eziyingqayizivele ezinquma ukuthi ziguqulwa kanjani ku-ATP.
I-carbohydrate ingumsoco oyinhloko ovuthayo ovuthayo wokuzivocavoca umzimba, kanti amafutha angenza umzimba usebenzise isikhathi eside. Amaphrotheni ngokuvamile asetshenziselwa ukugcina nokulungisa izicubu zomzimba futhi azivame ukusetshenziselwa ukwenza amandla omzimba.
Energy Pathways
Ngenxa yokuthi umzimba awukwazi ukugcina kalula i-ATP (futhi yini egcinwe isetshenziselwa phezulu phakathi nemizuzwana embalwa), kubalulekile ukuqhubeka udala i-ATP ngesikhathi sokuvivinya umzimba. Ngokuvamile, izindlela ezimbili ezinkulu umzimba oguqula izakhi kumandla yizi:
- I-aerobic metabolism (ene-oxygen)
- I-Anaerobic metabolism (ngaphandle kwe-oxygen)
Lezi zindlela ezimbili zingahle zihlukaniswe. Ngokuvamile kuvumelana nezinhlelo zamandla ezinikezela uphethiloli oludingekayo wokuzivocavoca, ngokuqina nangesikhathi sokusebenza okuqaphela ukuthi iyiphi indlela esetshenziswa ngayo lapho.
I-ATP-CP i-Anaerobic Energy Pathway
I-ATP-CP energy energy (ngezinye izikhathi ebizwa ngokuthi uhlelo lwe-phosphate) inikezela ngamasekhondi angu-10 anamandla futhi isetshenziselwa ukuvuthwa okufushane okufana ne-sprint yamamitha ayi-100. Le ndlela ayidingi i-oksijini yokwakha i-ATP. Iqala ukusebenzisa noma yikuphi i-ATP egcinwe emisipha (cishe imizuzwana engu-2-3 ebiza) bese isebenzisa i-creatine phosphate (CP) ukuvuselela kabusha i-ATP kuze kuphele i-CP (enye imizuzwana engu-6-8).
Ngemuva kokuthi i-ATP ne-CP isetshenziswe umzimba uzodlulela ku-aerobic noma i-anaerobic metabolism (glycolysis) ukuze uqhubeke nokudala i- ATP ukuze usebenzise umzimba.
I-Anaerobic Metabolism - iGlycolysis
I-anaerobic energy path, noma i-glycolysis, idala i-ATP kuphela kusuka kuma-carbohydrate, i- lactic acid ibe umkhiqizo. I-glycolysis yama-anaerobic inikeza amandla ngokuphazamiseka (okuyingxenye) kwe-glucose ngaphandle kwesidingo se-oxygen. I-Anaerobic metabolism ikhiqiza amandla okwenziwa okusheshayo, okuphezulu okusebenza okungapheli imizuzu embalwa ngaphambi kokuba i-lactic acid build-up ifinyelele emzimbeni owaziwa ngokuthi i- lactate umlenze nobuhlungu besisu, ukushisa nokukhathala kwenza kube nzima ukugcina amandla anjalo.
I-Aerobic Metabolism
I-aerobic metabolism ivuselela amandla amaningi adingekayo emsebenzini omude wesikhathi eside. Isebenzisa oksijini ukuguqula izakhi (ama-carbohydrate, amafutha, namaprotheni) ku-ATP. Lolu hlelo luhamba kancane kancane kunezinhlelo ze-anaerobic ngoba lithembele ohlelweni lokujikeleza lokuhambisa umoya-mpilo emisipha yokusebenza ngaphambi kokuba idale i-ATP. I-aerobic metabolism isetshenziswa ngokuyinhloko ngesikhathi sokuzivocavoca umzimba , okujwayelekile kakhulu futhi kungaqhubeka isikhathi eside.
Ngesikhathi sokuzivocavoca, umgijimi uzodlula ngalezi zindlela zokusebenzisa umzimba.
Njengoba umzimba uqala, i-ATP ikhiqizwa nge-anaerobic metabolism. Njengoba ukwanda kwenani lokuphefumula nokushaya kwenhliziyo, kune-oksijeni eyengeziwe etholakalayo futhi umzimba we-aerobic umzimba uqala futhi uqhubeke kuze kube yilapho kutholakala isikhala se-lactate. Uma leli zinga lidlulile, umzimba awukwazi ukuhambisa oksijini masinyane ukuze ukhiqize i-ATP kanye ne-anaerobic metabolism. Njengoba le nqubo iphila isikhathi esifushane futhi amazinga e-lactic acid aphakama, amandla angeke aqiniseke futhi umgijimi uzodinga ukunciphisa amandla okukhipha i-lactic acid build-up.
Ukwenza ama-Energy Systems
Ama-nutrients aguqulwa ku-ATP ngokususelwa ekutheni amandla nobude besikhathi somsebenzi, ne-carbohydrate njengendlela yokukhiqiza izakhi eziyinhloko ezilinganiselwe ukuphakama okukhulu, namafutha anika amandla ngesikhathi sokuvivinya umzimba okwenzeka kancane.
I-fat is a great fuel for ukukhuthazela izenzakalo, kodwa akwanele ngokwanele for high-amandla umzimba ezifana sprints noma ngezikhathi. Uma usebenzisa umzimba ophansi (noma ngaphansi kwamaphesenti angu-50 wenhliziyo enkulu), unamafutha alondoloziwe okwanele ukuze usebenze amahora amahora noma ngisho nezinsuku uma nje ukhona oksijini okwanele ukuvumela ukuba umzimba we-fat metabolism uvele.
Ngokuqondene nokuzivocavoca kwandisa, umzimba we-carbohydrate metabolism uthatha. Isebenza kahle kune-fat metabolism kodwa kunezitolo ezinamandla okulinganiselwe. Le-carbohydrate egcinwe (i-glycogen) ingaba namahora angu-2 wokulinganisela kuya ekusebenzeni okuphezulu. Emva kwalokho, ukuchithwa kwe-glycogen kwenzeka (ama-carbohydrate agcinwe asetshenzisiwe phezulu) futhi uma lelo phethili lingathathi indawo abadlali bangase badonse udonga noma "ibhonki." Umgijimi angaqhubeka nokulinganisela ekuzivocavoca umzimba okude isikhathi eside ngokugcwalisa izitolo ze-carbohydrate ngesikhathi sokuzivocavoca. Yingakho kubalulekile ukudla kalula ama-carbohydrate angama-digestible ngesikhathi sokuvivinywa okulinganisela okuhlala isikhathi esingaphezu kwamahora ambalwa. Uma ungenayo i-carbohydrate eyanele, uzophoqeleka ukuba unciphise amandla akho bese uphinde ungene emanzini ye-fat metabolism ukuze uphethile umsebenzi.
Ngokuqondene nokuzivocavoca kakhulu, ukwanda kwamakhemikhaliyidrate emisebentini yehlakalweni kwehlisa umzimba ngendlela ephawulekayo kanye ne-anaerobic umzimba. Lokhu kungenxa yokuthi umzimba wakho awukwazi ukungena futhi usakaze umoya-mpilo ngokushesha ukuze usebenzise kalula amafutha noma i-carbohydrate metabolism kalula. Eqinisweni, ama-carbohydrate angaveza amandla angaphezu kwezikhathi ezingu-20 (nge-ATP) ngegramu ngayinye lapho ehlanganiswa lapho kukhona khona oksijini okwanele kunalokho lapho kuvela khona umoya we-oksijeni-olwa yindlala, i-anaerobic eyenzeka ngesikhathi sokuzikhandla okukhulu (sprinting).
Ngokuqeqeshwa okufanele, lezi zinhlelo zamandla zivumelane futhi zisebenza kahle futhi zivumela isikhathi eside sokuzivocavoca ngamandla.
Umthombo
UWilmore, JH, noCostill, i-DL Physiology yezemidlalo nokuzivocavoca: Edition 3. 2005. Human Kinetics Publishing.