Mavhitamini pamakumbo nemirasi yevatambi: kuenzanisa, kuumbwa, kuongororwa

Vanhu vanotamba mitambo kunyange pamatambiro emamiti vanowanzotambura kukuvara uye kurwadziwa kwakasiyana-siyana. Kuwedzerwa kwekuita muviri kunonyanya kukanganisa mamiriro ezvinyorwa nemirasi. Vanogona kunyange kutora kuchinja kukuru. Izvi zvinokonzerwawo nechokwadi chokuti mutambi wacho anowanzoona kushayikwa kwevhithamini nemaminerari. Saka, vatambi vanorayirwa kuti vatevere kudya kwakakosha uye vatore mamwe madhiragi chaiwo. Kunyanya mavhithamini anoenderana nemasangano nemirasi yevatambi. Vanobatsira kuzadza kusakosha kwezvinhu zvekutevera, kudya zvokudya zvekushongedza uye zvekudzivirira uye kubatsira kudzivirira kukuvadzwa.

Chikonzero nei vatambi vachida kutora mavitamini

Nekuwedzera kwekuita muviri, mafundo nemirasi zvinonyanya kuonekwa. Izvi zvinotungamirira pakuonekwa kwehurombo husingaperi, kukura kwezvirwere zvinopisa uye kunyange kuDystrophic shanduko. Nokudaro, zvakakosha kutora mavhithamini pamagariro nemirasi. Vatambi vanoona mitoro yakakwirira, njodzi yekukuvara inoshandiswa nguva dzose. Saka, zvakakosha kuongorora kupinda mukati memuviri wezvinhu zvinosimbisa musumuloskeletal system uye kudzivirira kukuvadzwa kune majoini nemirasi. Kunyanya mitoro inorema ine ruzivo mukugadzira muviri kana powerlifting. Kakawanda kema microtraumas emakumbo emakumbo anokonzera kukura kweasteoarthritis, iyo yakaoma kurapa.

Ndeapi matambudziko anokwanisa vatambi?

Kana kune vanhuwo zvavo arthritis inotanga kukura kakawanda mukukwegura, zvino vatambi vanoziva nezvechirwere ichi kubva pauduku. Kunyanya kushandiswa kuchinja kune majofu emabvi. Kazhinji kazhinji vanopisa mumatambi ebhola, vatambi, weightlifters uye wrestlers. Ngozi dzekukuvadzwa nemamwe maungo zvinoparidzirwa, zvigaro nemakumbo. Asi dambudziko rinowanzovhiringidzika kune vatambi ndezvekutambanudza mitsipa. Ikoko rudzi rwekukuvara runosangana mumutambo chero upi zvawo. Uye kuti udzivise izvi, unofanirwa kugovera muviri nemavhithamini nemaminerari anodikamwa kuti zvibatanidzwe nemagumisi.

Ndezvipi micronutrients dzinodiwa kuti zvibatane?

Nehutano hwe musculoskeletal system, chikafu chakakodzera chinodikanwa, uye icho chiyero chakaringana chevhitamini nemaminerari inopinda mumuviri. Zhinji dzazvo dzinodiwa kuti zvibatanidzwe nemisungo. Kana vasingakwanisi kuwana zvakakwana kubva pakudya kwavo, nekuwedzera kwekuita muviri, kupera kwekugadzirisa kunowedzera uye njodzi yekukuvara inowedzera. Ndezvipi zvidimbu zvakakosha zvikuru kune hutano hwemajoini nemirasi?

• Calcium ndiyo inoshandiswa mineral inoshandiswa pfupa remapfupa. Izvo zvinoenderana nesimba rayo nekushanda kwezvibatanidzwa.
• Selenium ine simba rokugadzirisa mishonga yakakanganisika uye kuderedza marwadzo muzvibatanidza. Iyi micronutrient inovandudza kushandiswa kwemamwe mavitamini nemaminerari.
• Omega-3 fatty acids inofanirwa kuvandudza kufambisa kwemasangano uye kudzivirira zvirwere zvipi zvese zvinokonzerwa nemishuloskeletal system.
• Boron uye manganese inovandudza kushandiswa kwemasabolism, inobatsira pakugadzirwa kwe collagen.
• Phosphorus nemhangura zvinosimbisa mapfupa nemirasi.
• Hyaluronic acid inovandudza kufambisa kwemasangano.

Mavhithamini anokosha kupfuura mamwe ose emasangano nemitambo yevatambi

1. Kurongeka kwakanaka kwehutakiti uye bone tissue hazvibviri pasina vitamini A. Izvo zvine simba rinopesana nehutachiona hunodzivirira majoini kubva pakuparara. Uye nekuda kwekushayikwa kwevhitamini A kunodzikira uye ngozi yekukura kwezvirwere zvinotapukira uye zvinoputira zve musishukekeletal system inowedzera.
2. Vitamin E inobatsira kunonoka pasi nekukwegura mumuviri uye inokurumidza kugadziriswa kwemashupu.
3. Vitamini C inokosha zvikuru kwete chete kudzivirira zvirwere zvinotapukira uye zvinoputira. Anobatanidzwa muhutano hwe collagen, mukuvapo kwake, mavitamini A uye E. zviri nani zvinoremekedzwa.
4. Vitamin D inobatsira kusimbisa maronda emashuga.
5. B mavitamini ane anesthetic uye anti-inflammatory effect, kukurudzira kushanduka patsva nekugadzirisa kushandiswa kwe collagen.
6. Vitamin K yakakosha zvikuru pakuumbwa kwethambo mashoma uye kuwirirana kwewasteocalcin protein.

Iko kunofanirwa kuve kuumbwa kwevhitamini kuwedzera kwezvibatanidzwa

Zvechokwadi, zvakasiyana-siyana kutora zvose izvi zvikamu zvakaoma - Ndinofanira kunwa akawanda mapiritsi panguva imwechete. Nokudaro, mavhithamini chaiwo ave akagadzirwa nokuda kwezvibatanidzwa nemirasi yevatambi. Zvakagadzirwa zvingave zvakasiyana, asi mishonga inoshanda zvikuru ine zvinhu zvakadai:

• Glucosamine sulfate;
• Chondroitin sulfate;
• Collagen, yakanakisisa mumhando ye gelatin;
• Calcium mufomu rebhiowava;
• Methylsulfamylmethane, inoderedza marwadzo;
• Vitamini D, E, A uye C;
• Calcium.

Ndezvipi zvinodhaka zvemishonga?

Kazhinji kacho, kunyanya nekuwedzera kwomuviri, munhu haafaniri kushandiswa nehuwandu hwekudya. Nokudaro, vanachiremba vazhinji vanokurudzira kutenga mavitamini majoini nemigumisi yevatambi mu pharmacy. Iye zvino pane mishonga yakawanda yakadaro:

• "Kaltsinova" inongoda iyo microelements, kusakosha kweiyo kunotungamirira kune zvirwere zvemafundo nemirasi;
• "Calcemin" - yakaoma mineral-vitamini supplement, iyo inoshandiswa kune chero zvirwere zve musumiskeletal system;
• "Artra MSM Forte" haibatsiri chete mukugadziridza kwechigunwe chemavara, asiwo inobatanidzwa mukubatanidzwa kwezvinhu zvakakosha pakushanda kwemasangano;
• "Kondronova" - mavhithamini akanaka kwazvo yezvibatanidzwa nemirasi yevatambi;
• "Natekal" - inobudirira mutemo we calcium-phosphorus metabolism;

• "Triovit" - kuwedzera kwakaoma, kunobatsira kune vanhu vanorwara zvakanyanya;
• "Andrew NT" inodzorera uye inosimbisa mitsipa, inodzorera kufamba kune zvinyorwa.

Nzira yekusarudza mavitamini

Kuda kunofanira kupiwa kumishonga iyo iyo yakagara yakashandiswa uye yakagamuchirwa mhinduro dzakanaka. Mazano anogona kuwanikwa kubva kumudzidzisi wako kana chiremba wako. Mukuwedzera, zvakakosha kudzidza zvimwe zvikamu zvezvinoshandiswa zvinoshandiswa zvezvinowedzera uye, kana uchisarudza, nyatsoverenga kuumbwa. Iye zvino indasitiri yezvokurapa inogadzira mavhithamini akasiyana-siyana pamakumbo nemagetsi evatambi. Nzira yekusarudza yakanakisisa mishonga?

• Usatenga zvinowedzera, izvo zvinosanganisira zvakawanda zvakasiyana-siyana, sezvo mavitamini akawanda nemaminerari zvinogona kubatana pamwe chete, izvo zvinokanganisa kuipa.
• Kuda kunofanira kupiwa kune zvinodhaka zvisina mavara, dyes, zvimwe zvinhu zvinogona kukonzera kugadzikana kwehutano.
• Ngwarira kuwandisa kwezvinhu zvinoshandiswa pakuwedzera.
• Pane mavitamini anowedzera mune mahwendefa, powders, capsules uye kunyange mune injections. Iwe unofanirwa kusarudza izvo zvakakodzera kutora.
• Usati watora mishonga chero ipi zvayo, kunyange pazano rechiremba, iwe unoda kunyatsodzidza mirayiridzo, iyo inotsanangura zvose zvinopesana nemigumisiro.

Nzira yekutora sei

Mavhithamini emitambo yezvibatanidza nemirasi inoda kudhakwa nemakwenzi. Nguva yakatarwa - kwete pasi pemwedzi miviri. Vanhu vanonyatsopindirana mumitambo vanorayirwa kuti vatore chirongwa chakadai chekurapa katatu pagore. Uye kana pane matambudziko ane majoini nemigumisi, kana munhu ari kubuda kubva mukukuvadzwa, iwe unofanira kunyatsotevedzera mazano echiremba, uye iwe unogona chete kuzviita pasi pekutarisa komudzidzisi. Muchiitiko ichi, kurapwa kunofanira kusanganisira kwete chete kuwedzera kwakakura kwevatambi, asiwo vitamini uye mineral complex. Mukuwedzera, inorudzirwawo kutora collagen nenzira yegelatin. Nhamba iyo inofanira kurongerwa nachiremba, asi kazhinji inokurudzira kunwa 1-2 mapiritsi 2-3 kazuva panguva yekudya.

Mavhithamini anozivikanwa zvikuru

Unogona kutora chero vitamini-mineral complexes. Chiito chakanaka, hongu, kubva kwavari chichava, asi nokuda kwekusimudzirwa nekukurumidza zvakakosha kunosarudza kusarudza zvakagadzirirwa. Pavanenge vachibudiswa, maitiro emitambo inoshandiswa inoshandiswa inochengetedza matanho ose muhutano. Kuzivikanwa kwevhitamisi kuwedzera kunosanganawo nemutengo wavo - mushure mezvose, vatore kwenguva yakareba. Nokudaro, mishonga yakatengwa zvikuru ndeyekuti:

• Orthomol Arthro Plus inorayirwa kune vatambi vose uye vakwegura vane arthritis, kuti vadzoke kubva mukukuvara. Izvi zvinowedzera zvakazara zvine tsananguro yezvinhu zvakakosha kuitira kushandiswa kwemazuva ose.

• "Arthritis" - yakagadziridzwa mavitamini zvakasimbiswa pakusimbisa masangano nemirasi. Chirwere ichi chinodzokorora zvakakwana kusakosha kwezvinhu zvekutevera uye kudzorerazve maronda emucheka.
• "Collagen Ultra" muupfu inoshandiswa kugadzirisa menisci, manotsi nemirasi. Inodzisimbisa uye inoderedza kupisa. Mukuwedzera, mishonga inobatsira pakugadzirwa kwema-intra-articular fluid, iyo inovandudza kufambisa kwemasangano.
• "Susanorm" inowanzonyorwa kune zvirwere zvinoputika zvezvirwere zvezvibatanidzwa, asi dzimwe nguva zvakakurudzirwa kuvatambi vanoita mukuumba kana kuvaka muviri.

Sports Complex Supplements

Mishonga yakadaro inogona kuwanika mumatare anokosha ema Pharmacy nemashambagitari. Kana kumbira mu pharmist mavithamini ndeapi masangano nemiromo yevatambi. Kuyera kwemishonga inoshanda zvikuru ndeyekutevera:

• I "Universal Animal Flex" inowedzera inotungamirira pakati pevatambi. Chayo chikuru chinoshandiswa zvinoshandiswa chondroitin uye glucosamine. Mukuwedzera pakusimbisa mapfupa, kuwedzera musimba mumiko nekuvandudza kufambisa kwezvibatanidzwa, mushonga unopesana nekuvhiringidza. Izvi zvinogona kutsanangura kuti nei mavhithamini anozivikanwa zvakadai sezvikwata nemagetsi evatambi "Flex".

• "Bon Bost" ine mavara e-bioavawanikwa e-calcium uye phosphorus, glucosamine uye chondroitin. Mukuwedzera, inosanganisira chikamu chakasiyana chezvirimwa chinokurumidza kugadziriswa kwemafupa emapfupa.
• "Geleng Forte" inonzi hydrolyzate ya collagen mune dambudziko rine mavitamini nemaminerari. Iyo inosimbisa mitsipa uye inovandudza mamiriro ezvinhu.
• "Elastic Joint" inobudirira inosimbisa manotsi nekuda kwezvakanakisisa zve chondroitin, glucosamine, collagen uye vitamini C. Vakawanda vanodavira kuti aya ndiwo mavhitamine akanaka kune mamwe masangano nemagetsi evatambi.

Kuongorora nezvekutora mishonga

Zvechokwadi, zvinokonzerwa nevhitamini zvinowedzera ndezvomumwe munhu. Uye chii chakabatsira mumwe, nokuti imwe inogona kuva isina maturo. Asi vazhinji vevatambi vari pamwe chete mune imwe yemishonga yakanakisisa ndeye "Animal Flex". Vanocherechedza kuti iyo inokurumidza kusimbisa kupora kubva mukukuvara uye inowedzera kufamba kwezvikamu. Kugadzirira "Teraflex" inofanirwa kuonekwa sekubudirira. Vatambi vaviri uye vanachiremba vanoshungurudza vanotaura zvakanaka pamusoro pake.