Unofanirwa Kutora Mafuta Ehove Ekuvaka Muviri?

Zvemukati

• Chii chinonzi hove mafuta?
• Zvinogona kubatsirwa pakuvaka muviri
• Inogona kudzora mhasuru kusuwa
• Dai kuvandudza Workout mhando
• Inogona kubatsira hutano hwemhasuru paunenge uchikura
• Unofanira kuwedzera nayo here?
• Chinokosha

Mafuta ehove anowanzo kutorwa kusimudzira moyo, huropi, ziso, uye hutano hwakabatana.

Asi, vavaki vemuviri nevamwe vatambi vanoshandisa ichi chinozivikanwa chinowedzera kune ayo anopesana-nekuzvimba zvinhu. Vamwe vanhu vanotenda kuti zvinogona kuwedzera simba remhasuru, kuvandudza mafambiro, uye nekupa zvimwe zvakawanda zvakanaka.

Saka nekudaro, unogona kushamisika kana oiri yehove inogona kusimbisa yako yekudzidzira maitiro.

Ichi chinyorwa chinokuudza iwe kana uchifanira kutora hove mafuta ekuvaka muviri.

Chii chinonzi hove mafuta?

Mafuta ehove anotorwa kubva munyama dzehove dzakakora, salmon, herring, halibut, uye mackerel ().

Iyo yakakwira mu omega-3 fatty acids, ayo anoonekwa seakakosha nekuti iwe unofanirwa kuawana kubva pane chako chikafu. Muviri wako haugone kuzvigadzira wega.

Nepo mhando dzinoverengeka dze omega-3s dziripo, iwo maviri anowanikwa mumafuta ehove eicosapentaenoic acid (EPA) uye docosahexaenoic acid (DHA) (2).

Dhipatimendi reUrimi reU.S. (USDA) rinokurudzira kuti iwe udye anokwana masora makumi maviri nemaviri (227 gramu) ehove pasvondo nekuda kwemafuta ayo ane acid ().

Iwe unogona zvakare kuwana omega-3s kubva kune zvekudya zvezvirimwa, zvakadai sepine nzungu, walnuts, uye mbeu yeflakisi, asi izvi zvinopa fomu isingashande - alpha-linolenic acid (ALA) - kupfuura zvinoita hove ().

Mafuta ehove, ayo anotorwa kubva kuhove ine mafuta, akapfuma mu omega-3 fatty acids EPA uye DHA.

Zvinogona kubatsirwa pakuvaka muviri

Hove yehove inogona kupa mabhenefiti mazhinji kune vanovaka muviri zvakanyanya nekuda kwayo anti-kuzvimba zvivakwa.

Inogona kudzora mhasuru kusuwa

Zvakajairika kuti unzwe kurwadziwa mushure mekushanda kunze.

Muchokwadi, vamwe vanhu vanotanga kunzwa kurwadziwa uye kuomarara maawa 12-72 mushure mekurovedza muviri kusina kujairika kana kunetesa. Izvi zvinonzi kunonoka kutanga mhasuru kusuwa (DOMS), iyo inogona kukonzerwa nekuzvimba mumasero ako emhasuru ().

DOMS inowanzo bata varimi vemuviri uye inogona kutadzisa kurovedza muviri kukurudzira uye kuita ().

Nepo masaja ichideredza zviratidzo zvayo, oiri yehove inogona kubatsirawo nekuderedza kukuvara kwemhasuru uye kuzvimba mushure mekudzivirira kurovedza muviri (,).

Mune ongororo yakasarudzika, varume makumi maviri nevaviri vakaita bicep curls mushure memasvondo masere ekutora 2,400 mg yemafuta ehove (iine 600 mg yeEPA uye 260 mg yeDHA) mazuva ese. Mafuta ehove akatadzisa kukura kweDOMS uye akadzivirira kurasikirwa kwesimba kwemhasuru kwenguva pfupi, zvichienzaniswa ne placebo ().

Saizvozvowo, ongororo yemazuva gumi nemana yakawana kuti vakadzi vakawedzera ne6,000 mg yemafuta ehove (iine 3,000 mg yeEPA uye 600 mg yeDHA) zuva nezuva zvakaderedza zvakanyanya kuomarara kweDOMS zvichitevera bicep curls uye kuwedzerwa kwemabvi, zvichienzaniswa ne placebo () .

Dai kuvandudza Workout mhando

Kumwe kutsvagurudza kunoratidza kuti iyo EPA uye DHA mumafuta ehove inogona kuvandudza mashandiro ekurovedza muviri.

Izvi zvinodaro nekuti yavo inorwisa-kuzvimba zvivakwa inogona kudzivirira kana kudzikisa kudzikira kwesimba uye nhanho yekufamba kunokonzerwa nekunyanyisa kurovedza muviri

Mune kumwe kuongorora, varume gumi nematanhatu vakatora 2,400 mg yemafuta ehove (iine 600 mg yeEPA uye 260 mg yeDHA) zuva nezuva kwemavhiki masere, ndokuzoita mashanu maseti matanhatu ebicep contractions. Vakachengetedza mhasuru musimba panguva yekurovedza muviri uye vakaona kushomeka kwemhasuru kushoma pane avo vanotora placebo ().

Chimwe chidzidzo chevhiki masere muvarume makumi maviri nevaviri chakawana zvakafanana mhedzisiro. Kutora huwandu hwakaenzana hwemafuta ehove zuva rega rega kwakadzora kurasikirwa kwechinguva kwesimba remhasuru uye huwandu hwekufamba mushure mekurovedza muviri ().

Uyezve, chidzidzo chevhiki-nhanhatu mumakumi maviri evarume vanodzora-kudzidzira vanotevera kudya kwakaderera-koriori kwehuremu hwakaratidza kuti kuwedzera zuva nezuva ne4,000 mg yemafuta ehove (iine 2,000 mg yeese EPA neDHA) yakachengetedzwa kana kutowedzera yakaderera-muviri mhasuru simba ().

Nekudaro, oiri yehove inogona kubatsira kuchengetedza simba remhasuru padivi pekudya, chinova chinhu chinogara chiri chekudzidzira kwevarimi.

Kunyange zvakadaro, kumwe kutsvagurudza pamusoro pemafuta ehove mhedzisiro pakukura kwemhasuru uye simba kwakakosha (,).

Inogona kubatsira hutano hwemhasuru paunenge uchikura

Kukwegura kunoenderana nekufambira mberi kwekurasikirwa kwemhasuru. Mushure memakore makumi matatu, mhasuru inoderera ne0.0-0.5% pagore - iine kuwedzera kunoshamisa mukurasika mushure mezera re65 ().

Sezvo iwe paunenge uchikwegura, zvinova zvakanyanya kuoma kuchengetedza uye kuvaka mhasuru, pamwe nekuda kwekuderera kwemhinduro kune zvese kuramba kuramba uye mapuroteni kudya ().

Sezvineiwo, iyo inorwisa-kupisa zvimiro zvehove yemafuta inogona kusimudzira tsandanyama yako kunzwisisika kune protein uye yekumisikidza kudzidziswa, ichibvumira kune hukuru hukuru mukukura kwemhasuru uye simba paunenge uchikwegura ().

Semuenzaniso, chidzidzo chevhiki gumi neshanu chakaratidza kuti kuwedzera zuva nezuva ne4,200 mg ye omega-3s (ine 2,700 mg yeEPA uye 1,200 mg yeEPA) zvakanyanya kuwedzera kukura kwemhasuru mushure mekurovedza muviri kune vanhu vakuru, zvichienzaniswa nevakuru ().

Zvimwe zvidzidzo zvakare zvinoratidza kuti oiri hove inogona kusimudzira kana kuchengetedza mhasuru muvakuru vanhu vakuru - kunyanya kana ichibatanidzwa nekurwisa kudzidziswa (,,).

Kunyangwe izvi zvabuda zvichiratidza mabhenefiti evakavaka vepakati-makore uye vakuru vavaki vemuviri, kumwe kutsva kunodiwa

Nekuda kweayo inorwisa-kupisa zvivakwa, oiri yehove inogona kudzivirira kana kudzora kusuruvara kwemhasuru, inodzivisa kurasikirwa kwesimba kwesimba uye huwandu hwekufamba mushure mekurovedza muviri, uye nekuvandudza kunetseka kwemhasuru kune vakuru vakuru. Zvakadaro, zvimwe zvidzidzo zvinodiwa.

Unofanira kuwedzera nayo here?

Mafuta ehove anoita kunge anonyanya kushanda mukuderedza DOMS, chinova chiitiko chinoitika kune vazhinji vanovaka muviri.

Asi, pane humbowo husina kukwana maererano nemhedzisiro yaro pakukura kwemhasuru kana simba (,).

Zvakangodaro, zvinogona kuve zvakakosha kutora oiri hove kune hutano hwako - kunyanya kana kudya kwako kuchishayikwa mune zvekudya zve omega-3s - nekuti mafuta aya akabatana nezvakawanda mabhenefiti, senge kuvandudzwa kwehutano hwemwoyo uye kudzikisira kuzvimba ().

Kana ukasarudza kuitora, 2,000-3,000 mg pazuva reEPA uye DHA inokurudzirwa kune vanovaka muviri.

Iyo EPA uye DHA zviri mukati mehove mafuta anowedzera zvinowirirana zvichienderana nerudzi rwehove uye nzira dzekugadzirisa dzinoshandiswa, saka ita shuwa yekuverenga iyo yekuraira chitaridzi uye nekushandira saizi nokungwarira.

Sekureva kweEuropean Food Safety Authority, EPA uye DHA zvinowedzererwa zvinowanzoshivirirwa uye zvinogona kutorwa zvakachengeteka pamiyero yakabatana inosvika zviuru zvishanu zvemazana pazuva (25).

Kazhinji zvinorondedzerwa mhedzisiro yemafuta ehove inosanganisira isingafadzi kuravira, burping, chirungurira, kusagadzikana mudumbu, uye manyoka (2).

Kunyangwe hazvo humbowo hwesainzi hunotsigira kushandiswa kwehove mafuta ekuvaka muviri parizvino kushomeka, iwe ungangoda kuwedzera pamwe nawo kana chikafu chako chisipo sosi yekudya ye omega-3s.

Chinokosha

Mafuta ehove akakwirira mune omega-3 mafuta EPA uye DHA.

Aya mafuta acids anogona kuve nemabhenefiti akati wandei kune vanovaka muviri, senge kudzikiswa kwemhasuru kusuwa uye kushoma zvakanyanya DOMS. Vanogona zvakare kubatsira masimba emhasuru uye huwandu hwekufamba, asi zvimwe zvidzidzo zvichidikanwa.

Sezvineiwo, oiri yehove zvinowedzera zvine njodzi uye zvinogona kusimudzira zvimwe zvehutano hwako zvakare.