Kodi zakudya zopatsa thanzi zokwera njinga zamoto ndi ziti?

Tikudabwa, kuwonjezera pa maphunziro thupi ndi luso kuwongolera phiri njinga, ndi chiyani chinanso mosavuta kuonjezera dzuwa la mchitidwe.

Zakudya zopatsa thanzi komanso zopatsa thanzi ndizofunikira kwambiri pazambiri.

Kuti tidziwe zambiri za zakudya zopatsa thanzi, tinachita kafukufuku pang'ono kuti tidziwe zomwe chizolowezi chokwera njinga zamapiri chingachite kuchokera kumalingaliro ambiri pamutuwu.

Mu podcast, tidaphunzira za mtundu wachichepere waku France Nutri & Co, wokondweretsedwa ndi njira yawo komanso kuwonekera kwawo, ndipo adawapempha kuti atithandize kupanga zakudya zopatsa thanzi mukamakwera njinga zamoto.

Kenako timakambirana za nutraceuticals. Nutraceuticals ndi chakudya chilichonse chomwe chimapindulitsa thupi. Mukhozanso kugwiritsa ntchito mawu akuti "mankhwala". Nutraceuticals amapezeka muzakudya zonse, mosasamala kanthu za zotsatira zake, koma amathanso kudyedwa ngati zakudya zowonjezera, ufa, mapiritsi, kapena zakumwa.

⚠️ Ili ndi fayilo yomwe imakupatsani mwayi wodziwa zomwe zili ndi zakudya zina zomwe zimakhudzana ndi thanzi lamasewera. Mulimonsemo, sitikunena kuti kudya zakudya zowonjezera zakudya ndikofunikira. Aliyense ndi wosiyana, ndipo ngati mukufuna kupita patsogolo ndikupeza malangizo, funsani katswiri wa zakudya.

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Chakudya cha njinga zamoto, zazikulu ndi ma micronutrients

Kwa kukwera mtunda wautali kapena kukwera njinga zamapiri, muyenera kudziwa zakudya zomwe zimapereka mphamvu ndikukulolani kuti mubwererenso mwamsanga.

Tiyeni tigawe mutuwo m'magulu akulu awiri:

• macronutrients: mapuloteni, chakudya ndi mafuta
• kufufuza zinthu: mavitamini, mchere, kufufuza zinthu ndi antioxidants

Kodi zakudya zamasewero zokhazikika, zopatsa thanzi zimagwira ntchito bwanji kwa okwera njinga zamapiri?

Mchitidwe wokwera njinga zamapiri umafuna mphamvu kuposa china chilichonse, osanyalanyaza mphamvu ya minofu kapena kutulutsa mphamvu nthawi yomweyo. Pansi pazimenezi, zakudya zokhala ndi ma carbohydrates zimakhalabe chakudya choyamba kwa okwera mapiri. Zakudya zama carbohydrate mu mawonekedwe a phala kapena zakumwa za isotonic zimapereka mphamvu.

Koma poganizira kuti oyendetsa njinga zamapiri amatengedwa ngati othamanga opirira, kodi kudya mapuloteni kumayenera kunyalanyazidwa?

Ndipo apa chakudya ndiye fungulo lomwe muyenera kuti muzitha kusewera. Mapuloteni ndi zinthu zachilengedwe zomwe zimamanga minofu yomwe imapereka mphamvu. Sayansi imati othamanga opirira amapeza zotsatira zabwino ndi mapuloteni 20%. Kodi chiwerengerochi chikugwira ntchito kwa okwera njinga zamapiri, kaya akukwera njinga, kukwera mapiri, kapena kuthamanga?

Kutengera mfundoyi, kumbukirani kuti ma micronutrients amathandizanso kwambiri pamasewera othamanga, mphamvu, komanso kuchira. Popanda mavitamini ndi mchere, kuyamwa kwa chakudya, mafuta ndi mapuloteni, komanso kuchira pambuyo pochita masewera olimbitsa thupi, sikutheka.

Komabe, sikovuta kudzudzula zakudya zathu ndi zovuta zake zomwe zingatheke.

Ndiye, tinganene kuti okwera njinga zamapiri adzapindula ndikudya zakudya zowonjezera, ndipo ngati ndi choncho, bwanji komanso ndi zakudya zotani?

Ndi zakudya zotani zomwe mungasankhe pokwera njinga zamoto?

Kusankhidwa kodziwika bwino kwa zakudya zopatsa thanzi kumathandiza kuthandizira masewera olimbitsa thupi, kukhala kupirira kapena kulimba kwa minofu.

Poganizira izi, tidzayesetsa kutsata malingaliro enaake a masewera olimbitsa thupi, kusamala kwambiri za magnesium, multivitamins, omega-3s, vitamini D, ginseng ndi mapuloteni a ufa. Mwachilengedwe, ili ndi funso la zomwe zimagwirizana kwambiri ndi metabolism ndi masewera othamanga.

Izi ndizowona makamaka kwa magnesium.

Magnesium ngati mchere wofunikira kuti thupi lizigwira ntchito

Magnesium ndi mchere wofunikira pakugwira bwino ntchito kwa cell metabolism ndi mphamvu. Ndiwofunikanso kwa dongosolo lamanjenje komanso chifukwa cha ntchito ya neuromuscular.

Monga momwe ma ayoni a calcium ndi acetylcholine amapangitsira kugunda kwa minofu, magnesium imalola kuti ulusi wa minofu upumule.

Udindo ndi ubwino wa magnesium kwa okwera mapiri

Pankhani ya mphamvu, magnesium ili ndi zinthu zingapo zabwino pakuchita bwino kwa thupi, kupirira, ndi kulimba kwa minofu. Magnesium, yomwe ndi mchere wofunikira m'mitsempha yamanjenje, imathandiziranso kutulutsa ndi kukonza mphamvu panthawi yolimbitsa thupi. Pamlingo wa ma cell, magnesium imamangiriza ku ATP, molekyulu yamphamvu yama cell. Choncho, amachepetsa chiopsezo cha kutaya mphamvu ndikuthandizira kukhalabe ndi mphamvu ya minofu.

Magnesium mwachibadwa imathandizira kugwira ntchito kwabwino kwa dongosolo lamanjenje ndipo chifukwa chake kuyankha kwa minofu kuchita masewera olimbitsa thupi. Kuphatikiza apo, imayambitsa zinthu zina zomwe sizidziwika bwino kwa oyendetsa njinga zamasewera ndi okwera njinga zamapiri. Zowonadi, mcherewu umalola kuchuluka kwa testosterone yathunthu mwa amuna.

Magnesium ndiyomwe imayang'anira ntchito za antioxidant pamlingo wa gonads, womwe umatulutsa mahomoni awa. Ndiye mlingo wa testosterone yaulere ndi yogwira ndiyo yabwino kwambiri. Izi ndizofunikanso kuganizira kufunikira kwa hormone iyi kuti ikhale yolimba komanso yosamalira minofu, yomwe ndi yofunika kwambiri kwa thupi lapansi poyendetsa njinga.

Ndi zakudya ziti zomwe zili ndi magnesium?

Zakudya zambiri zimakhala ndi magnesium. Izi ndizowona makamaka chokoleti, mtedza wa ku Brazil, nyongolosi ya tirigu, ma cashews, ma almond, ndi yisiti. Komabe, kadyedwe kameneka kameneka kamakhala kamene kamakwaniritsa zosowa za anthu akuluakulu.

Komabe, ngakhale calcium imakonda kukhala yokwera pama mbale, chowonjezera cha magnesium chingakhale chothandiza pakuwongolera magwiridwe antchito a njinga yamapiri.

Kodi Ndingasankhe Bwanji Magnesium Supplement?

Zakudya zabwino za magnesium ndizosowa kwambiri. Vutoli makamaka limakhudzana ndi kutengera kwake. Magnesium imamangiriridwa ku molekyulu (mafuta acid, oxide, chloride, amino acid, etc.) yomwe imakhala ngati chonyamulira m'thupi. Kutengera ndi molekyu iyi, kuyamwa kwa mchere kumatha kusiyanasiyana kuchokera ku zoopsa kupita ku zabwino kwambiri.

• Poyamba, magnesium oxide imatulutsidwa, yomwe nthawi zina imayambitsa kukhumudwa kwa m'mimba kapena kutsekula m'mimba.
• Mosiyana ndi izi, bisglycinate (Mg + two glycines), malate kapena glycerophosphate (mafuta acid) amatengedwa bwino kwambiri.

Magnesium³

Tonus ndi nkhawa

Multivitamins

Multivitamins ndi imodzi mwazakudya zopatsa thanzi kwa othamanga. Kwa kukwera njinga zamapiri kapena kupalasa njinga kawirikawiri, izi ndizowonjezera zomwe zimapereka kuchuluka kwa micronutrients (mavitamini, mchere, kufufuza zinthu ndi antioxidants) mu mawonekedwe okhazikika mu kapisozi imodzi kapena ziwiri.

Udindo ndi ubwino wa multivitamins

Multivitamins ndi gawo lofunikira la micronutrient, kusonkhanitsa zinthu zomwe zimakhala zovuta kupeza tsiku limodzi, ngakhale ndi zakudya zingapo, mu chinthu chimodzi.

Kuti phindu la okwera mapiri, ma multivitamini ali ndi mavitamini a B, omwe amaphatikizidwa mu kaphatikizidwe ka mphamvu ya minofu. Flavin (vitamini B2), niacin (vitamini B3), pyridoxine (B6) kapena vitamini B12 ndi ofunikira kuti atulutse mphamvu zambiri pakapita nthawi (kupirira ndi mphamvu). Mulinso mchere wofunikira monga chromium kapena zinki. Yotsirizirayi imakhala ndi maudindo angapo ofanana kwambiri ndi magnesium, makamaka ngati antioxidant, ndipo imathandizira kuti testosterone ipangidwe bwino.

Zopindulitsa izi zimaphatikizidwa ndi mavitamini a antioxidant omwe mumafunikira panthawi yolimbitsa thupi komanso mukatha kuchita masewera olimbitsa thupi.

Ma multivitamin ena apamwamba kwambiri amakhalanso ndi ma antioxidants opangidwa ndi zomera. Izi ndizowonjezeranso, makamaka pakuchira paulendo wautali kapena mpikisano wotopetsa. Multivitamins ndi imodzi mwazakudya zofunika kwambiri pakupalasa njinga, kuphatikiza kukwera njinga zamapiri ...

Momwe mungasankhire vitamini ndi mineral supplement?

Monga momwe zilili ndi magnesium, si kuchuluka kwa michere komwe kumafunikira, koma kuyamwa kwawo kapena kukhalapo kwa bioavailability. Mulingo uwu ndi wovomerezeka pama minerals ndi mavitamini komanso kufufuza zinthu. Njira zina, monga, mwachitsanzo, kukwanira kwa zakudya zowonjezera (mavitamini onse ayenera kukhalapo), kukhalapo kwa mchere wofunika kwambiri (magnesium, potaziyamu, calcium, etc.), komanso gawo lalikulu la vitamini antioxidants. , mchere. (zinc, selenium) ndi kuchuluka kwa micronutrients (chiŵerengero cha calcium / magnesium ...) kumapangitsa multivitamin kukhala multivitamin wabwino.

Zambiri

Antioxidant ndi chitetezo chokwanira

Omega-3 ndi chiyani?

Sikuti mafuta onse amapangidwa mofanana.

Mwina mumadziwa bwino zamafuta acids Omega 3, Omega 6 ndi 9. Mawu 3, 6, kapena 9 amatanthauza kapangidwe ka molekyulu yamafuta acid. Kuchokera pazaumoyo, mafuta ena enieniwa ayenera kuperekedwa mulingo wake, pomwe Omega-3s amakhala ochepa kwambiri kuposa Omega-6s.

Udindo ndi maubwino a omega-3

Omega-3 ALA, DHA (docosahexaenoic acid) ndi EPA (eicosapentaenoic acid) ndi mafuta acid omwe amafunikira kuti kaphatikizidwe ka manjenje. Amakhalabe ofunikira pakusamalira ma neurons ndi dongosolo lamanjenje moyo wawo wonse.

Zimakhudzanso thanzi la mtima.

Ndi zakudya ziti zomwe zili ndi Omega-3s?

Magwero abwino kwambiri a Omega-3s ndi mafuta a masamba (mafuta a canola, mafuta a flaxseed, mafuta a mtedza, etc.) ndi nsomba zamafuta (sardines, salimoni, tuna, mackerel, etc.). Zakudya zina, monga nyama, mkaka, tchizi, kapena mazira, ndizochepa zomwe zimapangitsa kuti thupi likhale ndi thanzi, komanso nthawi zambiri. Zoonadi, Omega-3 fatty acids samabwera okha, amatsagana ndi Omega-6 ndi 9 (monounsaturated fatty acids).

Komabe, pazaumoyo, Omega-3s iyenera kutengedwa mwanjira yodziwika bwino, yomwe ndi yosowa.

Tinene kuti kusagwirizana pafupipafupi m’zakudya zathu kumakulitsa vutolo. Kumwa Omega-3 pafupipafupi kumalimbikitsidwa pazifukwa zomwe tafotokozazi (kuthamanga kwa magazi, cholesterol yayikulu, etc.). Poganizira kuchuluka kwa omega-3 m'zakudya zomwe nthawi zambiri zimakhala zotsika kwambiri, ndikofunikira kuti woyendetsa njinga awonjezere chakudya chowonjezera ngati chowonjezera chopatsa thanzi.

Amakwaniritsa zofunikira kuti akhalebe ndi thanzi labwino komanso thanzi pakanthawi kochepa komanso kwanthawi yayitali, awiriwo amakhala ogwirizana kwambiri.

Kodi Ndingasankhe Bwanji Omega-3 Supplement?

Pankhani yowunika thanzi la zakudya za Omega 3. Choyamba, chiwerengero chonse cha Omega 3 mafuta acids chiyenera kufotokozedwa momveka bwino, kaya chokha kapena chokhudzana ndi Omega acids. Ndikofunikiranso kuwonetsa mulingo wa DHA ndi EPA, popeza awa ndi mamolekyu ofunikira kuti tipeze metabolism. Kudya tsiku lililonse kwamafuta awiriwa akuyenera kukhala 250 mg EPA ndi DHA. Komabe, kuchuluka kwapamwamba kungaperekedwe kwa othamanga, malingana ndi kukula kwa kukwera kapena mpikisano. Ndizofunikanso kuwonetsa kusakhalapo kwa zitsulo zolemera ngati omega-3s ochokera m'madzi.

Omega 3

Moyo ndi ubongo

Vitamini D, ndi chiyani?

Mawu omwe amatchula vitamini D makamaka okhudzana ndi kumanga kashiamu amakhala osavuta kwambiri. Zimagwirizana kwambiri ndi momwe majini ambiri amagwirira ntchito komanso momwe thupi limagwirira ntchito zokhudzana ndi thanzi, mphamvu, ndi magwiridwe antchito athupi. Kawirikawiri, kuchuluka kwa vitamini D mwa othamanga kumapangitsa kusiyana kwakukulu mu mphamvu, kupirira, ndi kuchira pambuyo polimbitsa thupi.

Udindo ndi Ubwino wa Vitamini D

Kuperewera kwa vitamini D kosatha kumatha kukhala kovuta kwambiri pakutulutsa mphamvu za minofu ndikusunga mphamvu. Zowonadi, zomwe asayansi apeza posachedwa zalumikiza vitamini D ndi kaphatikizidwe kake ka ATP (mamolekyu ofunikira), kachitidwe kake ndi phosphocreatine, ndi metabolism ya mahomoni, makamaka testosterone.

Pakuyenda panjinga zamapiri, monganso masewera ena aliwonse, izi zimatsimikizira kuchita bwino kwa masewera, kupirira, kapena kulimba kwa minofu. Komabe, vuto lalikulu limakhalapo chifukwa chakuti zakudya zokhazikika, ngakhale zosamala, sizimapereka vitamini D wokwanira kawirikawiri. Masiku ano, akatswiri ochuluka a zakudya zopatsa thanzi amakhulupirira kuti vitamini D supplementation ndi phindu kwa othamanga, kaya ndi kupirira kapena kukwera kwambiri pampikisano.

Timawonjeza kuti zomwe zimalimbikitsidwa tsiku lililonse za 2000 IU / tsiku sizikugwirizana ndi zenizeni zomwe zakhazikitsidwa mwasayansi.

Kodi Ndingasankhe Bwanji Chowonjezera cha Vitamini D?

Kwa vitamini D, monga momwe zilili ndi zowonjezera zina, khalidwe lazakudya ndi mayamwidwe sizimatengedwa mopepuka.

Chifukwa chake, vitamini yosungunuka iyi iyenera kutengedwa limodzi ndi mafuta kuti amwe. Opanga ambiri samatchula nkomwe ... Komanso, ayenera kukhala vitamini D3 (kapena cholecalciferol) kuti mayamwidwe mulingo woyenera ndi zotsatira za vitamini imeneyi. Apanso, izi sizimatchulidwa nthawi zonse m'mafotokozedwe.

Vitamini D2 (ergocalciferol) zowonjezera zowonjezera sizimayamwa mosavuta chifukwa cha kuchepa kwawo kwa bioavailability.

Vitamini D

Mafupa ndi chitetezo chokwanira

Kodi ginseng ndi chiyani?

Ginseng ndi muzu womwe umayenera kukhala chomera cha adaptogenic chifukwa mamolekyu ena omwe amakhala nawo amalimbikitsa kusinthika kwachilengedwe kwa thupi kulimbikira komanso kupsinjika kwakuthupi kapena kwamaganizidwe.

Monga gawo la kukwera njinga zamapiri, ginseng ndi yopindulitsa pakuwongolera kupirira komanso kuchira pakuthamanga kapena mpikisano. Pakapita nthawi, mawonekedwe ake a adaptogenic amathandizira kusunga komanso kukonza magwiridwe antchito.

Udindo ndi ubwino wa ginseng

Adaphunziridwa m'ma 1940, zida za adaptogenic za ginseng zimapangitsa kuti zitheke kuzolowera kuchita masewera olimbitsa thupi, makamaka kupalasa njinga ndi mapiri. Monga ma adaptogens ambiri, ginseng imakhala ndi mphamvu padziko lonse lapansi komanso yabwino pathupi chifukwa cha zinthu zake zogwira ntchito, ma ginsenosides ndi ma metabolites ena achiwiri. Zimathandizira kuti thupi libwererenso pamalo okhazikika pambuyo pochita khama kwambiri komanso kwanthawi yayitali. Chifukwa chake, zitha kukhala zothandiza kwambiri mukachira pakukwera njinga zazitali zamapiri kapena mipikisano yayikulu.

Komabe, kumeza ginseng iliyonse sikokwanira kuti tipeze phindu, makamaka ngati zosakaniza zake zogwira ntchito sizili zokhazokha komanso zokhazikika. Chifukwa chake, ndibwino kusankha chowonjezera chazakudya chomwe chimadziwika ndi zomwe zili mu ginsenosides ndi zinthu zina zogwira ntchito.

Momwe mungasankhire chowonjezera cha ginseng?

Chowonjezera chabwino cha ginseng chimatha kudziwika ndi zomwe zimakhazikika komanso zomwe zili ndi ginsenoside. Chinthu chofanana kapena choposa 5% chiyenera kulemekezedwa. Komano, pali mitundu yambiri ya ginsenosides. Kusiyanasiyana kwawo kumatanthawuza ubwino ndi adaptogenic katundu wa ginseng woperekedwa kuti amwe. Kenako othamanga ayenera kupereka mfundo zolondola komanso zatsatanetsatane pankhaniyi.

Ginseng

Mphamvu ndi kuganizira

Mapuloteni ufa ndi njinga

Ufa wa mkaka, nyama kapena masamba ndiwodziwika bwino chifukwa cha michere yambiri (25 mpaka 30 magalamu a mapuloteni oyera pakutumikira). Ndi imodzi mwama macronutrients atatu, pamodzi ndi chakudya ndi mafuta. M'malo mwake, ali ndi gawo lopanga komanso lamphamvu.

Udindo ndi Ubwino wa Mapuloteni kwa Okwera Njinga Zamapiri

Mapuloteni amathandiza kuti minofu ikhale yolimba, yomwe ndi chinthu chomwe chimapangitsa kuti masewera azichita bwino, kuphatikizapo okwera njinga zamapiri pamipikisano kapena maulendo aatali komanso ovuta. Kumbukirani kuti kuwonongeka kwa thupi ndi minofu komwe kumayendera limodzi ndi nthawi yosakwanira yochira ndiye chotchinga chachikulu pakusunga ndi kukonza minyewa yamthupi ndi / kapena mphamvu. Nthawi zambiri kuthamanga kwanjinga zamapiri kumapiri nthawi ya mpikisano, mtunda wautali kapena malo ovuta ndi chimodzi mwazifukwa zabwino zama protein ufa ndizothandiza.

Ma amino acid omwe amapereka amathandiza kusunga mapuloteni a minofu kumbali imodzi ndikupereka mphamvu kumbali inayo.

Kenako mapuloteni amasinthidwa kukhala shuga, kusungitsa nkhokwe zama carbohydrate ndi glycogen mu minofu yathu.

Kodi mungapeze kuti zakudya zabwino zomanga thupi?

Zakudya zina monga nyama, nsomba, mkaka, nandolo, mphodza zofiira, quinoa, kapena soya ndi magwero abwino kwambiri a mapuloteni. Choyamba, ali ndi ma amino acid ofunika kwambiri. 9 ma amino acid ofunikira amakhudzidwa mwachindunji ndi kaphatikizidwe ka mapuloteni athu, mphamvu ndi njira zina zama metabolic zomwe zimakhudzana ndi masewera othamanga.

Momwe Mungasankhire Ufa Wamapuloteni?

Ufa wabwino wa puloteni uli ndi ma amino acid onse 21, onse ofunikira komanso osafunikira, mu mawonekedwe oyenerera (otchedwa aminogram). Kukhalapo kwa BCAAs (Nthambi Yopangira Amino Acids), leucine, glutamine, methionine, lysine ndi arginine kumatsimikizira, mwa zina, kufunika kwa zakudya zamapuloteni ufa. Iyenera kulawa bwino (monga chokoleti) komanso kukhala yosangalatsa kumwa.

Masamba ndi organic mapuloteni

Mphamvu ndi njira zina

Chakudya kapena nutraceutical supplementation ili ndi malo omwe okwera njinga sakuyenera kutenga. Ndiwothandiza pakusunga kapena kukonza masewera olimbitsa thupi, komanso kukhala ndi mphamvu zambiri, kuti muchiritse bwino komanso kuti mukhalebe ndi mphamvu zowongolera, muyenera kuyang'ana kuti mupeze zomwe zimakugwirirani ntchito pakati pazowonjezera.