La'akari da yin amfani da kayan wasanni daban-daban na ɗan wasa, koyaushe muna ƙididdige abubuwan cikin kalori ko fa'idodin takamaiman abincin da ake ci. Kuma har ma da yawa 'yan wasan da basa amfani da abinci mai gina jiki, suna kula da abincin furotin kawai. Wanne ba gaskiya ba ne, saboda ban da kitse, sunadarai da carbohydrates, akwai wasu ƙananan ƙwayoyin cuta, wanda tasirinsa, idan aka yi amfani da shi daidai, na iya haɓaka da hanzarta bayyanar sakamakon wasannin farko a CrossFit.
A yau za mu yi la'akari da batun da ke da nasaba da shan irin wannan aji na abinci mai gina jiki kamar bitamin ga 'yan wasa. Menene menene, kuma me yasa 'yan wasa masu yin sana'a ko mai son CrossFit suke buƙatarsa?
Janar bayani
Don haka, kafin yin la'akari da bitamin ga 'yan wasa dalla-dalla, kuna buƙatar fahimtar menene bitamin ɗin gaba ɗaya? Don haka, bitamin suna, kamar baƙon abu kamar yadda ake iya gani, sunadarai. Amma wadannan ba sauki ba ne. Waɗannan su ne sarƙoƙin amino acid haɗi ta wata hanya. Lokacin cinyewa, ba za su iya ba da izini ba, sabili da haka, jiki ba zai iya narke su ba kuma ya narke zuwa ƙananan abubuwa. A lokaci guda, girman kwayar bitamin na wasanni karama ce ta yadda jiki zai iya narkar da su gaba daya ta hanyar da suke shiga jiki.
Saboda wannan, rukunin bitamin na wasanni sun shiga cikin rayuwar yau da kullun a kusan dukkanin wuraren wasannin motsa jiki: daga hawa zuwa ƙarfi. Amma, me yasa bitamin yake da mahimmanci, kuma yakamata a sanya musu ido ba tare da ƙarancin cin abincin sunadaran ba? Bayan haka, jiki zai iya haɗa ƙwayoyin bitamin da suka dace daga sarƙoƙin amino acid nasa? A zahiri, ba haka bane. Abun takaici, jiki na iya hada kayyadadden adadin bitamin a karan kansa, kuma kawai wadanda suke da muhimmanci ga rayuwa. Theungiyoyin bitamin sun ƙunshi amino acid masu mahimmanci waɗanda ke shafar matakai kuma suna da tsari wanda jiki ba zai iya haifuwa da kansa ba.
Wani mahimmin fasali shi ne cewa cin bitamin yayin atisayen bai gaza carbohydrates da makamashi ba. Koyaya, sake cika bitamin yana da wahala sosai, musamman idan ba kai mai cin ganyayyaki bane wanda ke cin tarin kayan lambu da 'ya'yan itace.
Gaskiya mai daɗi: 'Ya'yan itace har yanzu wani ɓangare ne mai mahimmanci na abincin ɗan wasan CrossFit. Tabbas, ban da fructose, wanda yake cutarwa ga riba mai nauyi / bushewa, ya ƙunshi dukkanin ƙwayoyin bitamin daban-daban.
Tasirin bitamin akan wasan motsa jiki
Bari muyi la'akari da yadda wasu rukunin bitamin ke shafar wasan motsa jiki. Wannan zai taimaka muku fahimtar dalilin da yasa yakamata ku sayi rukunin bitamin da yadda ake amfani dasu daidai don kyakkyawan sakamako.
| Kungiyar bitamin | Yaushe za'a dauka? | Ofimar bitamin a cikin abincin ɗan wasa |
| Rukunin A bitamin | Duk lokacin | Rukunin bitamin A yana da adaptogens masu ƙarfi. Lokacin da aka cinye su da mahimmanci, suna haɓaka ƙarin samarwar testosterone, kuma mafi mahimmanci, suna taimakawa ƙwararren ɗan wasa mai saurin dawowa tsakanin motsa jiki. |
| Vitamin na rukunin B1 | Duk lokacin | Vitamin na rukuni na B. Mai da alhakin ƙirƙirar sadarwar neuromuscular a jikin ɗan wasan. Me yasa ake bukatar hakan? Gudun a iyakar iko na iya taimaka maka inganta tsarin makamashi da sauri, wanda ke haifar da ƙimar aiki, ƙarfi, ƙarfi da juriya. |
| Vitamin na rukunin B2 | Duk lokacin | Babban aikinta shine ramawa don damuwa na waje. Yana daɗa ƙaruwa sosai, kuma yana hana yawan insulin lokacin da rage abinci ke rage shi. A sakamakon haka, mutum yana cin abinci da sauri, wanda ke taimakawa wajen kiyaye tsauraran matakan abinci yayin bushewa sosai. Bugu da ƙari, wannan bitamin yana maganin damuwa. |
| Vitamin na rukunin B3 | Duk lokacin | Hakazalika B2 |
| Vitamin na rukunin B6 | Bushewa | Vitamin B6 shine ɗayan mahimman abinci masu gina jiki a cikin abincin ɗan wasa na yau da kullun. Babban aikinta shine ramawa don damuwa na waje. Bugu da ƙari, wannan bitamin yana maganin damuwa. |
| Vitamin na rukunin B12 | Bushewa | Vitamin B12 mai karfafa ƙarfi ne wanda ke ba ka damar rarraba wasu mahimman ƙwayoyin microelements masu shigowa, wanda zai haifar da daidaito da kuma shan sauran abubuwan gina jiki da bitamin sosai, sakamakon karuwar ingancin ɗaukar ƙwayoyin bitamin masu yawa. |
| Vitamin na rukunin C | Mass | Vitamin C shine mafi kyawun adaptogen a cikin wasanni. Babban aikinta shine rama duk lalacewar hanta. A sakamakon haka, karuwar karfin jiki ga wata kwayar halitta ta waje, wanda aka bayyana shi a cikin karuwar garkuwar jiki, da raguwar yiwuwar samun karfi. |
| Kitsen kifi | Bushewa | Man kifi - duk da cewa ana ɗauka omega 3 polyunsaturated fatty acid, mafi mahimmanci shine kasancewar cibiyoyi daban-daban masu daidaitawa, gami da nasarar haɗuwa da niacin da bitamin E, waɗanda ke taimakawa danne yawan ɓoye ruwan ciki, rage bukatun ƙarin abinci. |
| Abubuwan haɗin ma'adinai | Bushewa | Abubuwan haɗin ma'adinai tare da haɗin bitamin suna ba da sakamako mai kyau. Kada mu manta cewa tare da yawan motsa jiki yayin horo, yawancin ma'adanai ana sakin su da gumi. Kari akan hakan, ma'adanai suna kara yawan tasirin amino acid mai amfani daga bitamin. |
| Tutiya | Mass | Isarfafa testosterone ne mai ƙarfi wanda ke haɓaka samar da testosterone zuwa iyakokin halitta. Yana ƙarfafa tasirin bitamin E, D, B6 da K1. |
| Magnesium | Mass | Mai kama da tutiya |
| Selenium | Mass | Mai kama da tutiya da magnesium |
| Vitamin D | Mass | Vitamin D B, tare da bitamin E, cikakkiyar hanya ce wacce ke ba ku damar ƙara yawan ƙwayoyin calcium da kuke samu daga girgiza sunadarai, sakamakon ƙaruwar ƙarfin jijiyoyi, tsoka da ƙwayoyin ƙashi. |
| Vitamin E | Mass | Vitamin E B, tare da bitamin D, cikakkiyar hanya ce wacce ke ba ka damar ƙara yawan ƙwayoyin calcium da ke waje wanda kake samu daga girgiza sunadarai, sakamakon ƙaruwar ƙarfin jijiyoyin, tsoka da ƙwayoyin ƙashi. |
| Vitamin K1 | Mass | Vitamin K1, idan aka cinye shi da yawa, yana da irin wannan tasirin ga halittar, kawai bambancin shine babu mai sakewa. An cika ku da ruwa, wanda ke ƙara ƙarfin ku kuma yana rage haɗarin rauni yayin yin atisaye mafi wuya. |
Lura: teburin ya ƙunshi nesa da dukkan bitamin, amma waɗancan rukunin bitamin ne kawai da mafi kyawun bitamin ga athletesan wasa, wanda amfani da shi ba kawai zai sa jikinka ya kasance cikin yanayi mai kyau ba, amma kuma zai ba da ƙaruwa na gaske akan kwazon WODs.
Yadda za a ɗauka daidai?
Bayan gano yadda bitamin ke shafar waɗanda ke cikin wasanni, ya kamata ku ƙayyade abin da ya kamata mafi kyau ya kamata maza da mata su sha. Amma abu mafi mahimmanci shine gano lokacin da yadda ake shan bitamin don kyakkyawan sakamako.
Da farko dai, idan bakuyi amfani da rukunin bitamin ba, yakamata ku sha bitamin daban daban a lokuta daban daban kuma kuyi wanka dasu da ruwa daban. Abinda yake shine wasu bitamin suna narkewa mai narkewa, wasu kuma jikinmu zai iya tsinkayensu kawai a gaban ƙaramin ƙwayar alkaloids. Har ila yau wasu suna aiki ne kawai a haɗe tare da ruwa da kuma saurin carbohydrates. A lokaci guda, buƙatar bitamin a cikin yini duka bai zama ɗaya ba, game da sunadarai da carbohydrates.
Bari muyi la'akari da yadda ake ɗaukar wasu haɗuwa.
- Vitamin na rukunin A: suma beta-carotene ne. Zai fi kyau a sha da safe, tare da ɗan cholesterol daga man kifi ko man flaxseed. Su bitamin ne masu narkewa.
- B bitamin: sune rukunin bitamin masu narkewar maye. Yawancin lokaci a cikin hadadden bitamin, yana ɗauke daga gram 0.01 zuwa gram 0.02 na tsarkakakken ethyl barasa don narke bitamin. Idan baku samo alkaloid na al'ada don narke wannan rukunin bitamin ba, zaku iya sha tare da kefir ko kvass, tunda waɗannan samfuran suna da ingantaccen abun cikin ƙwayoyin giya, wanda zai ba ku damar narkewa da haɗuwa da ƙwayoyin bitamin da ake buƙata.
- C bitamin: Vitamin na ruwa mai narkewa. Suna rikici da amfani da ƙungiyar bitamin D da ƙungiyoyi E. Zai fi kyau a sha shi da ruwa, ko a ci shi bushe
- D bitamin: Waɗannan an fi ɗauka da safe, tare da ƙaramin cholesterol daga man kifi ko man flaxseed. Su bitamin ne masu narkewa. Bugu da kari, bitamin E abokin zama ne na wannan bitamin, saboda yana kara kuzari da kuma shayarwar bitamin.
- E Bitamin: Mafi kyawu da safe, tare da ɗan cholesterol daga man kifi ko man flaxseed. Su bitamin ne masu narkewa. Bugu da kari, bitamin D abokin zama ne na wannan bitamin, domin yana kara saukin kamuwa da kuma hadewar sinadarin bitamin.
- Vitamin na rukunin K: bitamin na duniya, ana iya amfani dashi a kowane adadi a kowane lokaci.
Lura: masu gyara ba su ba da shawarar sayen ɗakunan ƙwayoyin cuta na multivitamin a cikin shagunan magani, tunda galibi suna haɗa bitamin daga ƙungiyoyi daban-daban, idan aka ɗauke su ba daidai ba, kawai canja wurin kuɗi ne. Idan ka yanke shawarar amfani da hadadden ƙwayoyin cuta, saye su daga shagunan wasanni na musamman. A can ne aka zaɓi haɗuwa da rabon bitamin iri-iri don ingantawa don cin abinci guda ɗaya. Bugu da ƙari, ana sayar da irin waɗannan ƙwayoyin bitamin a cikin kwalaye daban-daban. Wasu don cin abincin safe, wasu don cin abincin motsa jiki, da dai sauransu.
Matsaloli masu yiwuwa
Tunawa game da sabawa da illar da ke tattare da bitamin ga jikin mutum, ya kamata ka tuna da karin maganar nan "Duk abu mai kyau ne, amma a daidaito." Hakanan yake don bitamin. Na farko, la'akari da contraindications.
- Wasu rukuni na bitamin suna da takaddama ga mutanen da ke fama da matsaloli tare da thyroid da pancreas. Misali, ba a shawarci mutanen da ke fama da ciwon sukari su wuce microgram na bitamin C 50 a kowace rana, tun lokacin da aka narkar da shi, yana fitar da ƙarin sukari, wanda jikinka ba zai iya jimre shi koyaushe ba.
- Ga mutanen da ke fama da matsalar yoyon fitsari (da koda), ana ba da shawarar su rage cin bitamin E da D. Suna kara shayewar sinadarin calcium na waje, wanda hakan na iya haifar da karin sanyawar duwatsun koda.
- Ga mutanen da suka daina shan sigari ko masu shan sigari, ana ba da shawarar rage cin bitamin B, saboda yana inganta tasirin nootropics a cikin nicotine daga hayaƙin sigari, sabili da haka yana ƙara dogaro. Ko sigari, ko bitamin B6.
Bugu da kari, akwai rashin haƙuri na mutum saboda halaye na mutum na metabolism.
Amma abu mafi mahimmanci shine kar a manta game da hypervitaminosis. Yana faruwa idan kayi amfani da ƙwayoyi masu tarin yawa ba tare da ma'auni ba. An bayyana shi a cikin hyperreactivity na wasu tsarin, tare da rashin nasarar da ke gaba. A sakamakon haka, matsaloli tare da sashin gastrointestinal, ƙara yawan tashin hankali, ƙaruwa a kan yanayin damuwa na tsoka akan ƙwayoyin tsoka, kuma mafi mahimmanci, dogon gyarawa.
1989STUDIO - stock.adobe.com
Don takaitawa
Idan, bayan karanta labarin, har yanzu kuna da tambaya a cikin kanku - wanne bitamin ne mafi kyau ga wasanni - amsar zata zama mai sauƙi. Waɗannan su ne bitamin da ake samu a cikin abinci na halitta. Gaskiyar ita ce, komai nau'in bitamin da kuka zaba, samfurin da yake ciki yana da ƙimar mafi kyawun abubuwan da ake buƙata don ingantaccen haɓakar bitamin ɗakunan wasanni.
Kar ka manta da bitamin, kuma ka tuna cewa, wataƙila, dutsen da ka huta da shi sakamakon rashin adaptogens ne. Koyaya, karka cika shi da abubuwa masu yawa na multivitamin, yayin da kake fuskantar barazanar kamuwa da cutar ta hypervitaminosis, wanda yake da wahalar yaƙi.
