Lactic Acid: Impact, Benefits uye Kudzora muKurovedza Kwemuviri

El lactic asidhi Ikomboni inoburitsa kufarira kukuru mumunda wekuita zvemuviri uye zvemitambo nekuda kwehukama hwayo nekuita kwemhasuru uye kuneta. Kunyange zvazvo inowanzobatanidzwa nezvinhu zvisina kunaka, zvakadai sekuneta kana kusagadzikana kwemasumbu, inoitawo basa rinokosha musimba metabolism. Muchikamu chino, tichaongorora zvakadzama kuti lactic acid chii, kuti inopesvedzera sei kuita kwemitambo, uye kuti ndeapi mazano aripo ekuibata nemazvo.

Chii chinonzi lactic acid?

El lactic asidhi, kana kuti lactate, inokonzerwa neglucose metabolism panguva yemitambo yakasimba yemuviri. Kuumbwa kwayo kunoitika zvakanyanya kana tsandanyama dzichida okisijeni yakawanda kupfuura iyo muviri unogona kupa. Panguva ino, muviri unoita kuti anaerobic metabolism ibudise simba nekukurumidza, iyo inoburitsa lactic acid seyakagadzirwa.

Zvakakosha kuziva kuti lactate Haisi iyo inonyanya kukonzera mushure mekushanda kwemhasuru kurwadza, kunozivikanwa sekurwadziwa. Ngano iyi yakatsikiswa nezvidzidzo zvesainzi zvakasiyana-siyana. Nekudaro, lactic acid inokanganisa muscular kuneta, zvichiita kunzwa kupisa uye kuderedza kukwanisa kwemhasuru kuti irambe ichishanda pamwero mukuru.

Ko lactic acid inogadzirwa sei?

Lactic acid inoumbwa apo mhasuru dzinoshandura glucose kuita simba kuburikidza ne anaerobic glycolysis process. Munguva iyi, mamorekuru eglucose anoputsika kuita lactic acid kuti akurumidze kuburitsa simba (ATP). Izvi zvinowanzoitika mukukwirira-kusimba, maekisesaizi enguva pfupi, senge sprints, weightlifting, kana HIIT Workouts.

Mumamiriro ezvinhu akajairika, muviri unogona kubvisa lactic acid nekuishandura kuva mvura, carbon dioxide uye glucose. Zvisinei, kana kuedza kwakanyanyisa kana kwenguva refu, muviri haugoni kuibvisa nokukurumidza sezvainogadzirwa, ichigadzira chivakwa chinogona kukonzera kusagadzikana uye kukanganisa kushanda.

Migumisiro ye lactic acid pamuviri

Zvakanaka:

• Iyo inokurumidza sosi yesimba uye yakakosha kune yakakwira intensity maekisesaizi.
• Inoshandiswa sehuni nematishu akadai moyo and the mhasuru pedyo.

Negatives:

• Muzvikamu zvakakura, zvinogona kuunza muscular kuneta nekunzwa kutsva.
• Inovhiringidza tsandanyama pH chiyero, iyo inodzikamisa zvisungo uye kuita kwemuviri.

Izvo zvisina kunaka zvinowanzoitika kana izvo zvinonzi «lactate chikumbaridzo«, nzvimbo yakakosha iyo kugadzirwa kwelactic acid inodarika kubvumidzwa kwayo mumuviri. Vatambi vakadzidziswa vanowanzove nepamusoro lactate chikumbaridzo, zvichivabvumira kushivirira mazinga epamusoro vasati vasangana. kuneta.

Maitiro ekugadzirisa lactic acid panguva yekurovedza muviri

Kutarisira kwakakodzera kwelactic acid kwakakosha pakuvandudza kuita kwemitambo uye kudzivirira kusagadzikana. Heano mamwe maitiro:

1. Kudzidzira kunofambira mberi

Izvo zvakakosha kuti uwedzere kusimba kweiyo kudzidziswa zvishoma nezvishoma. Izvi zvinobvumira muviri kuti uenderane kune yakakwira nhanho uye inovandudza kugona kwayo kubvisa lactic acid. Maekisesaizi akadai seakakwira intensity akatevedzana ane nguva yekuzorora akanakira kushanda pane lactate kushivirira.

2. Active kupora

Ita zvinyoro nyoro sekufamba kana kumhanya mushure mekuita basa rakasimba rinobatsira kubvisa yakaunganidzwa lactic acid. Active recovery inovandudza kubuda kweropa, zvichiita kuti zvive nyore kubvisa.

3. Mvura yakakodzera

Kunwa mvura yakakwana musati, panguva uye mushure mekuita maekisesaizi kwakakosha kuchengetedza chiyero che electrolyte uye kugadzirisa metabolic maitiro. The hydration Izvo zvinobatsirawo mukubviswa kwemarara emagetsi senge lactate.

4. Kudya zvine mwero

Idya chikafu chakapfuma mukati zvakaoma makabhohaidhiretsi, kuonda protein uye alkaline zvokudya zvinobatsira kuchengetedza kuenzanisa metabolism. Mimwe mienzaniso yezvokudya zvealkaline inosanganisira michero yakaita semabhanana neblueberries, nemiriwo yakaita sepinashi uye broccoli.

Nzira yekuderedza sei lactic acid mazinga?

Pamusoro pekudzidzira zvishoma nezvishoma uye kudya, kune dzimwe nzira dzekudzikisa lactic acid buildup:

• Kudzora kufema: Kufema zvakadzika panguva yekurovedza muviri kunovandudza tsandanyama oxygenation, iyo inoderedza kukosha kwekushandisa anaerobic metabolism.
• Maitiro ekudzorera: Massage, cryotherapy, uye kutambanudza zvine simba kunogona kukurumidzira kubviswa kwelactate.
• Supplementation: Zvimwe zvekuwedzera, zvakadai sekubika soda, zvinogona kuita semabhafa kuderedza musuru acidity.

Basa relactic acid mumitambo metabolism

Kure nekungove chinhu chisina kunaka, lactic acid yakakosha kune akawanda metabolic maitiro. Semuenzaniso, panguva yekurovedza muviri kwenguva refu, lactate inogona kutakurwa kuenda kuchiropa uko inoshandurwa ichidzokera kuglucose kuburikidza nechiropa. Cori cycle, zvichiita kuti tsandanyama dziwedzere simba.

Izvi zvinoratidza kuti lactic acid ine basa rehuviri, ichiita semubatsiri uye muvengi zvichienderana nemamiriro ezvinhu uye kugadzirira kwemutambi.

Kuunganidzwa kwelactic acid hakufanirwe kungoonekwa sedambudziko, asi mukana wekuvandudza kushivirira kwemuviri kusimba remuviri. Nekugadzirira kwakakwana, kudya kwakaringana uye nzira dzekudzoreredza, zvinokwanisika kushandura komisheni iyi kuita mubatanidzwa unowedzera mashandiro uye. kushorwa.