Ga 'yan wasa da masu yin wasan kwaikwayo, iyaka tsakanin ƙarancin fitarwa da ƙananan sakamako galibi ya dogara da wasu abubuwan da ba a gani. Ana magance hutawa, farfadowa, nauyin horo, da shirye-shiryen tunani a yau da kullun, amma sau da yawa ana raina tasirin yanayin micronutrient. Rashin abinci ba ya bayyana kansu da ban mamaki; suna lalata aikin ta hanyar tarawa, lalacewa mai banƙyama. Mai tsere na iya jin off a cikin mita goma na ƙarshe, mai wasan kwaikwayo na iya gwagwarmaya da jimiri na yatsunsu, mai rawa zai iya lura da sake dawo da ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar ƙwayar cuta

Me Ya Sa Rashin Abincin Abinci Yake da Muhimmanci ga Masu Wasan Wasanni da Masu Yin Kwarewa

Tsarin maye gurbin jiki mai aiki mai kyau yana aiki akan daidaiton bitamin da ma'adinai. 'Yan wasa da masu yin aiki suna sanya buƙatu na musamman ga tsarin su: ƙaruwar amfani da iskar oxygen, ƙaruwar jujjuyawar ƙwayoyin jini, ƙaruwar damuwa ta oxidative, ɓarnar gumi mai ƙarfi, da kuma gyara nama mai hanzari. Waɗannan buƙatun suna haɓaka yawan abubuwan gina jiki da ake buƙata fiye da yawancin yawan jama'a. Duk da haka, har ma da mutane masu motsa jiki na iya zama marasa ƙarfi saboda ƙuntataccen tsarin cin abinci, jadawalin tafiya, matsalolin gastrointestinal, ko rashin sanin abin da abinci mai gina jiki ya fi mahimmanci. Rashin ƙarancin ƙwayoyin ƙwayoyin ƙwayoyin cuta na iya lalata samar da makamashi, raguwar tsoka, siginar siginar yanayi, da aikin tunani kawai. Dukkan ayyukan motsa jiki suna tallafawa. Duk da haka, har ma da masu motsa jiki masu motsa jiki na iya zama ƙasa da ƙarancin sakamako saboda ƙuntataccen tsarin abinci, jadawalin tafiya, matsalolin gastrointestinal, ko rashin sanin abin da yafi muhimmanci.

Rashin Abinci na Sau da yawa a Cikin 'Yan Wasan Wasan

Ko da yake a yanayin da ya dace, za a iya samun ƙarancin abinci mai gina jiki, amma a wasanni da kuma aikin fasaha, ana samun ƙarancin abubuwa da yawa.

Rashin Iron

Iron shine kashin baya na isar da iskar oxygen. Yana haifar da haemoglobin a cikin jan kwayoyin jini da myoglobin a cikin tsokoki. Ba tare da isasshen ƙarfe ba, jini na iya ɗaukar iskar oxygen ƙasa, kuma tsokoki suna da iskar oxygen ƙasa don ci gaba da aiki. 'Yan wasa mata, masu jimrewa, da waɗanda ke bin cin ganyayyaki ko vegan suna cikin haɗarin mafi girma. Alamomin farko sun haɗa da rashin jin nauyi a ƙafafu, rashin numfashi na yau da kullun yayin motsa jiki mai matsakaici, da kuma rashin ƙarfi mai ɗorewa har ma bayan bacci mai kyau.

Rashin Vitamin D

Vitamin D yana aiki ne kamar hormone, yana shafar shan calcium, tsarin rigakafi, da kuma samar da furotin na tsoka. 'Yan wasa da ke horarwa a cikin gida, suna zaune a arewacin latitudes, ko kuma suna amfani da maganin rigakafin rana suna da saukin kamuwa. Raunin rauni na kasusuwa, ɓarkewar damuwa, da kuma cututtukan hanyar numfashi na sama na yau da kullun alamun rashin lafiyar bitamin D. Bugu da ƙari, masu karɓar bitamin D suna cikin ƙwayar tsoka, kuma rashi yana da alaƙa da rage ƙarfin tsoka da ƙarfin ƙarfin ƙarfin jiki.

Rashin Ƙarfin Calcium

Calcium yana da mahimmanci ga ƙarancin kasusuwa, amma rawar da yake takawa a cikin tsokoki na tsoka yana da mahimmanci. Lokacin da abinci na calcium ya rage, jiki yana karɓar kuɗi daga kasusuwan kasusuwa don kula da matakan jini, yana raunana ƙashin jiki a tsawon lokaci. 'Yan wasa a wasanni tare da babban tasiri ko nauyin nauyi kamar motsa jiki, gudu, da rawa suna da matukar damuwa ga raunin damuwa idan cin abincin calcium bai isa ba. Ƙarƙashin tsoka na dare na iya zama alamar rashin daidaiton calcium ko magnesium.

Rashin Magnesium

Magnesium yana shiga cikin halayen enzymatic sama da 300, gami da samar da ATPma'aunin makamashi na farko na sel. Hakanan yana kula da sakin tsoka bayan raguwa.

Rashin Vitamin B12

Vitamin B12 yana da mahimmanci ga samar da ƙwayoyin jini, aikin jijiya, da kuma haɗakar DNA. Ana samunsa a cikin samfuran dabbobi kawai, yana sanya masu cin ganyayyaki da masu cin ganyayyaki cikin haɗari mai yawa. Ko da masu cin ganyayyaki na iya haɓaka rashi na B12 saboda yanayin rashin ɗaukar nauyi (misali, cututtukan gastritis, kamuwa da cutar Helicobacter pylori, ko amfani da masu hana amfani da proton). Alamun farko sun haɗa da ƙwanƙwasa a hannu ko ƙafa, matsalolin daidaito, ɓatar da ƙwaƙwalwar ajiya, da kuma jin cewa kun kasance haushi. Saboda shagunan B12 na iya wuce shekaru, rashi na iya bayyana ba sai bayan dogon lokaci na rashin cin abinci.

Rashin zinc

Zinc yana da iko ga aikin rigakafi, warkar da raunuka, da kuma samar da furotin. 'Yan wasa da suka yi aiki da yawa ko kuma suka rage adadin kuzari galibi suna nuna ƙananan matakan zinc. Alamu sun haɗa da yawan sanyi, jinkirin warkar da yanke ko ƙwanƙwasa, fararen tabo a kan yatsunsu, da kuma rashin jin daɗin dandano ko ƙanshi. Zinc kuma yana tallafawa metabolism na testosterone, don haka 'yan wasan maza da ke da ƙananan matakan na iya fuskantar raguwar ƙarfin ƙarfi da libido.

Rashin daidaituwa a cikin Wutar Lantarki

Sodium, potassium, da chloride sun ɓace a cikin gumi kuma dole ne a maye gurbin su don kiyaye daidaiton ruwa, watsa jijiyoyi, da kuma raguwar tsokoki. Rashin ruwa daga shan ruwa mai sauƙi ba tare da electrolytes ba zai iya narkar da sodium na jini, yana haifar da hyponatremia yanayin haɗari wanda ke haifar da ƙyama, rikicewa, da kuma a lokuta masu tsanani, tashin hankali. Mafi sau da yawa, ƙarancin potassium ko sodium yana bayyana a matsayin rauni na tsoka, cramps, da rashin iya jurewa da ƙoƙari a cikin zafi.

Rashin Omega-3 Fatty Acid

Ko da yake ba wani classic rashin a cikin asibiti ma'ana, da yawa 'yan wasa ba su da isasshen cin abinci na EPA da DHA, da dogon sarkar omega-3s samu a cikin kifi mai. Wadannan fats rage kumburi, goyon bayan gidajen abinci lafiya, da kuma taimaka ganewa aiki. rashi iya taimakawa ga tsawo murmurewa daga motsa jiki, m gidajen abinci rigidity, da kuma wahala a mayar da hankali a lokacin da rikitarwa horo ko rehearsal jerin.

Sanin Alamun Rashin Abinci

Jiki yana aika siginar wahala ta hanyar tsarin da yawa. Samun hankalin waɗannan siginar maimakon watsi da su a matsayin mara kyau shi ne ƙwarewar da masu yin aiki mai kyau zasu iya haɓaka. An jera a ƙasa akwai alamun da suka fi dacewa tare da rashi na abinci mai gina jiki da aka fi alaƙa da su.

  • Rashin ƙarfi: (FLT: 1) Iron, bitamin B12, folic acid, bitamin D, da magnesium duk ƙarancin ƙarancin kuzari yana lalata metabolism. Idan hutawa da tsabtace barci ba su dawo da makamashi ba, ana buƙatar tantance jini.
  • Rashin ƙarfi ko Cramps: Cramps na iya nuna asarar magnesium, calcium, potassium, ko sodium. Rashin ƙarfi, musamman a ƙafafun, galibi yana ba da siginar ƙaramin ƙarfe ko bitamin D.
  • ]Cibiyar rashin lafiya ko jinkirin dawowa: Vitamin D, zinc, da vitamin C suna da mahimmanci ga aikin rigakafi. Mai wasan da ya kama kowane sanyi na iya rashin ɗaya ko fiye daga cikin waɗannan.
  • Flu: 0]] Rashin taro da canje-canje a yanayi: Vitamin B (musamman B12, B6 da folicate) suna shafar haɓakar neurotransmitter. Rashin ƙarfe kuma yana rage aikin fahimi ta hanyar iyakance isar da oxygen zuwa kwakwalwa. Irritability, hazo na kwakwalwa, da rashin fataucin hali na iya zama tushen abinci.
  • ] Harshe mai rauni ko rauni, Ulcers na bakuna, Tsagewa a kusurwoyin bakuna: ] Waɗannan alamun bakuna sune na gargajiya don rashin ƙarfe, bitamin B, da zinc. Ana iya ganin kumburi na harshe (glossitis) da ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙaran
  • Ciwon kasusuwa ko Raunin Sau da yawa: Flatctures na damuwa, shinge, da kuma rashin lafiyar kasusuwa na yau da kullun ya kamata ya haifar da kimantaccen yanayin bitamin D, calcium, da magnesium. A cikin 'yan wasa mata, Triad na Mata (ƙarancin ƙarfin kuzari, rashin aikin haila, ƙarancin ƙashin ƙashi) galibi yana haɗa da waɗannan rashi.
  • Fata mai mahimmanci, zinc, biotin, da furotin sune ginshiƙan ginin ga amincin hanji. Fata gashi bayan lokutan horo mai tsanani na iya nuna rashi na wucin gadi, amma canje-canje masu dorewa suna buƙatar bincike.

Yana da muhimmanci kada a yi bincike a kan kansa bisa ga bayyanar cututtuka kawai. Yawancin waɗannan alamun sun haɗu da ciwon ciwon jiki, rashin lafiya, ko kuma damuwa ta tunani. Duk da haka, idan alamun sun ci gaba bayan makonni biyu na horo na al'ada da abinci, tuntuɓar ƙwararren likita na wasanni don gwajin gwaji shine mataki na gaba mai hankali.

Yadda Za Ka Shawo Kan Rashin Abinci

Don a gyara wani abu da ya gaza, ya kamata a yi amfani da ƙarin bayani da ya dace da kowa.

  1. FLT:0]]Samun Bayani mai zurfi: Dogaro da gwaje-gwajen jini, ba zato ba tsammani. Kwamitin tushe ya kamata ya haɗa da cikakken ƙididdigar jini (CBC), ferritin, bitamin D (25-hydroxy), bitamin B12, folat, magnesium (da kyau jan jini magnesium wanda ya fi daidai), zinc, da kuma cikakken kwamiti na maye gurbin ciki har da electrolytes. Don ƙwarewa-specificin fahimta, mai ba da abinci na wasanni na iya ba da umarnin alamun kumburi kamar hs-CRP ko alamar omega-3.
  2. Ka sanya fifiko a kan abinci Na farko: Kyakkyawan abinci yana ba da abinci mai gina jiki a cikin matrix masu rikitarwa waɗanda ke haɓaka sha da amfani. Misali, heme baƙin ƙarfe daga jan nama ana sha shi da yawa fiye da baƙin ƙarfe ba heme daga tsire-tsire. Haɗa tushen baƙin ƙarfe tare da bitamin C (misali, fure-fure, citrus) don haɓaka shan ba heme ba. Haɗa kifi mai kifi sau biyu a mako don omega-3, ganyayyaki mai ganyayyaki don magnesium, da kayan kiwo mai cike da kitse ko madadin ƙarfafa don calcium.
  3. FLT:0]]Yi amfani da kari a cikin dabarun: Lokacin da abinci kadai ba zai iya rufe rata ba kamar tare da bitamin D a cikin watanni na hunturu ko B12 don masu cin ganyayyakiKayan abinci mai inganci suna da tasiri. Zaɓi alamun da aka gwada na ɓangare na uku (USP, NSF Certified for Sport) don kauce wa gurɓataccen abu da abubuwan da aka haramta. Ya kamata a sha ƙarin ƙarfe da hankali kuma kawai bayan tabbatar da ƙarancin matsayi, saboda yawan ƙarfe na iya haifar da lalacewar oxidative.
  4. FLT:0]]Hydrate tare da Electrolytes: Don zaman horo > 60 minti ko a cikin yanayin zafi, sha ruwa mai dauke da sodium, potassium, da magnesium. Abin sha na wasanni na kasuwanci ko cakuda gida (misali ruwa, ruwan lemun tsami, gishiri, ɗan zuma) suna aiki da kyau. Guji dogaro kawai da ruwa mai sauƙi.
  5. Bayan aiwatar da canje-canje, bi yadda bayyanar cututtuka ke haɓaka a cikin makonni huɗu zuwa shida. Sake gwada alamun rashin ƙarfi don tabbatar da daidaitawa. Yawancin 'yan wasa suna jin haɓaka cikin sauri da zarar matakan baƙin ƙarfe ko bitamin D sun kai iyakar iyakar aiki (yawanci ya fi iyakar iyakar yawan jama'a).
  6. Aikin motsa jiki yana iya zama mai sauƙi don motsa jiki, amma yana da mahimmanci don motsa jiki.

Yadda Za a Hana Rashin Abincin da Ke Ci

Yin rigakafi da aka yi a kai ya fi gyara da aka yi a kai.

  • A lokacin da aka yi amfani da abinci mai yawa, ƙara yawan abinci mai gina jiki, bitamin B, da antioxidants. A cikin makonni na farfadowa, jaddada kitse masu rigakafi da abinci mai gina jiki don tallafawa gyara.
  • Hada da Rainbow na kayan lambu da 'ya'yan itace Daily: launuka daban-daban suna wakiltar kwayoyin halitta daban-daban da bayanan micronutrient.
  • Hada Vitamin C tare da Abincin Iron: Add a squeeze na lemun tsami zuwa salatin spaghetti, ko cin strawberries tare da oatmeal ƙarfafa da baƙin ƙarfe. Wannan mai sauki pairing iya kara da non-heme baƙin ƙarfe sha har zuwa sau shida.
  • FLT:0]]Samun Saurin Rana ko ƙarin abinci: Minti goma sha biyar zuwa talatin na hasken rana na tsakar rana a kan fata da aka fallasa (ba tare da sunscreen ba) sau da yawa a mako na iya kula da matsayin bitamin D ga mutane da yawa. Wadanda ke cikin yanayin arewa ko tare da ayyukan horo na ciki ya kamata su cika da 1,0002,000 IU / rana, tare da ƙarin kashi a ƙarƙashin kulawar likita.
  • FlT:0 Tsarin Hydration da Electrolytes Around Sweat Loss: FlT: 1 Yi la'akari da kanka kafin da bayan motsa jiki don kimanta asarar ruwa. Ga kowane fam da aka rasa, cinye 1624 oz na ruwa mai dauke da electrolytes. Wannan yana hana duka ɓarkewar ruwa da kuma ƙarancin electrolyte.
  • Aikin abinci mai gina jiki na shekara-shekara: Ko da kun ji daɗi, gwajin jini na shekara-shekara yana ba da tushe kuma yana iya kama ƙarancin rashi kafin su zama alamomi. Wannan yana da mahimmanci ga 'yan wasa a kan ƙuntataccen abinci, waɗanda ke da asarar haila mai yawa, ko waɗanda ke cikin manyan yanayi na gasa.
  • FlT:0]]Address Special Diet Risks: FlT: [1] Masu cin ganyayyaki da masu shan ganyayyaki ya kamata su mai da hankali sosai ga baƙin ƙarfe, zinc, bitamin B12, calcium, da iodine. 'Yan wasan da ke yin haila suna buƙatar ƙarin baƙin ƙarfe. 'Yan wasan masanan (shekaru 40 +) sun rage sha na B12 da bitamin D. Ana buƙatar daidaita yawan shan waɗannan abubuwan.

Abubuwan da Za Su Iya Faruwa ga Masu Wasan Wasan Wasanni da Masu Yin Wasanni

Masu Wasan Ƙarfi

Masu gudu, masu hawa keke, da masu iyo suna rasa baƙin ƙarfe da magnesium ta hanyar gumi da haemolysis na ƙafa. Suna kuma da yawan adadin kuzari, amma idan sun dogara da ƙarancin carbohydrates don makamashi, ƙarancin ƙwayoyin ƙwayoyin cuta na iya shafar su. Ka ba da fifiko ga hatsi mai ƙarfe, jan nama sau da yawa a mako, da kwayoyi da tsaba masu arziki a cikin magnesium.

Ƙarfi da Ƙarfi Masu Wasan Wasan Wasanni

Masu tayar da kaya da masu tsalle-tsalle suna buƙatar ƙarin furotin, amma galibi suna watsi da ƙwayoyin ƙwayoyin ƙwayoyin cuta. Zinc da magnesium sune mabuɗin don samar da testosterone da kuma sakin tsoka. Oysters, tsaba na tururuwa, da cakulan duhu sune manyan tushe. Calcium kuma yana da mahimmanci ga ƙwayoyin ƙashi a ƙarƙashin nauyi mai yawa.

Masu Waƙar Ƙari da Masu Yin Gymnastics

Wadannan masu yin wasan kwaikwayon sau da yawa suna kula da ƙananan nauyin jiki kuma suna iya ƙuntata adadin kuzari. Triad na 'yan wasa mata suna da yawa, suna haɗa da karancin wadatar makamashi, amenorrhea, da ƙarancin ƙoshin kashi. Iron, calcium, bitamin D, da zinc yawanci ƙarancin.

Masu Waƙoƙi da Masu Waka

Ƙarin motsi da kuma lafiyar ƙaho suna bukatar magnesium, bitamin B, da kuma isasshen ruwa. Jin jijiyoyi, tashin hankali na tsoka, ko gajiya na murya na iya kasancewa da alaƙa da yanayin magnesium ko na electrolyte. Tafiya sau da yawa kuma tana lalata tsarin cin abinci, yana sa abincin abincin abinci mai ƙarancin abinci mai ƙarancin abinci mai gina jiki ya zama da muhimmanci.

Tunani na Ƙarshe

Rashin abinci ba rashin cin abinci banesu ne sakamakon da ake iya tsammani na babban bukatar jiki tare da rashin cikakkiyar dabi'un cin abinci. 'Yan wasa da masu yin nasara suna kula da abinci tare da horo iri ɗaya da suke amfani da shi ga fasaha da horo. Suna sauraron jikinsu, suna neman bayanai masu ma'ana lokacin da bayyanar cututtuka suka bayyana, kuma suna daidaita shan su da daidaito maimakon tsoro. Ta hanyar fahimtar alamun da aka bayyana a nan da ɗaukar matakan da suka dace don hana ƙarancin ƙarfi, zaku iya riƙe makamashi, mai da hankali, hanzarta murmurewa, kuma a ƙarshe ku yi aiki daidai da ƙarfin ku. Yin aiki tare da masanin abinci na wasanni ko likita tare da lafiyar ɗan wasa yana ɗaya daga cikin mafi kyawun saka hannun jari da zaku iya yi don tsawon rai da ƙwarewar ku.