Dukansu abinci da motsa jiki suna riƙe da mahimmanci daidai ga jin daɗinmu, kuma suna da mahimmanci idan ya zo ga sarrafa jiki.Baya ga abinci guda uku na yau da kullun a ko'ina cikin yini, yakamata a ba da kulawa ta musamman ga abincinmu kafin da bayan motsa jiki.A yau, za mu tattauna abin da za mu ci kafin da kuma bayan yin ayyukan motsa jiki na jiki.
Zaɓuɓɓukan abincinmu kafin da bayan motsa jiki suna tasiri sosai game da wasan motsa jiki da murmurewa bayan motsa jiki.Muna buƙatar tabbatar da isasshen makamashi a lokacin motsa jiki da sauƙaƙe gyaran ƙwayar tsoka da haɓakar glycogen bayan haka.Ya kamata a yi nazarin tsarin abincinmu bisa nau'i da ƙarfin motsa jiki.Ci gaba da karantawa don ƙarin fahimta.
Za a iya karkasa tsarin makamashin jiki zuwa kashi uku na farko:
1. ATP/CP (Adenosine Triphosphate da Creatine Phosphate System)
Wannan tsarin yana goyan bayan fashe ƙarfi ga gajere amma ingantaccen inganci.Yana amfani da creatine phosphate a matsayin tushen makamashi, wanda yake da sauri amma yana da ɗan gajeren lokaci, yana da kusan daƙiƙa 10.
2. Tsarin Glycolytic (tsarin anaerobic)
Tsarin na biyu shine tsarin glycolytic, inda jiki ke rushe carbohydrates a cikin yanayin anaerobic don samar da makamashi.Duk da haka, wannan tsari yana haifar da samar da lactic acid, wanda ke taimakawa wajen ciwon tsoka.Lokacin amfani mai inganci yana kusa da mintuna 2.
3. Tsarin Aerobic
Tsari na uku shine tsarin motsa jiki, inda jiki ke metabolizes carbohydrates, proteins, da fats don samar da makamashi.Ko da yake a hankali, yana iya ba da kuzari ga jiki na tsawon lokaci.
A lokacin manyan motsa jiki kamar ɗaukar nauyi, sprinting, da mafi yawan horon juriya, jiki da farko ya dogara da tsarin anaerobic na farko don samar da makamashi.Sabanin haka, yayin ayyukan ƙarancin ƙarfi kamar tafiya, tsere, iyo, da keke, waɗanda ke buƙatar ci gaba da samar da makamashi, tsarin aerobic yana taka muhimmiyar rawa.
Lokacin aikawa: Nuwamba-28-2023