Munhu wese anozivikanwa nemanzwiro ekurwadziwa mumisungo mushure mekuwedzera kwekuita basa, kudzidziswa. Chikonzero cheizvi kuwedzerwa kwakanyanya kwelactic acid mumisungo. Dzimwe nguva, kune vanhu vane mararamiro asina kufanira, maitiro ectic acid anogona kuitika kunyange mushure mekufamba kwenguva refu, kushambira, nezvimwewo.
Iyo nzira yekugadzira lactic acid
Glucose ndiyo inokonzera simba reropi uye nervous system uye kana yakakamurwa, lactic acid mafomu. Mukuwedzera, panguva yekuedza muviri, kuparadzaniswa, glucose inopa mishonga nesimba rinodikanwa.
Kwenguva yakati zvakatendwa kuti kuunganidza kwelactic acid mumasumbu kunowanzoita semusana wemiviri yehana. Asi zvidzidzo zvenguva pfupi zvakaratidza kuti kurwadziwa kwemasuru kunokonzera kushandiswa kwakawandisa kwe lactic acid pamusoro payo. Sezvo uwandu hwemashandiro ehuwandu hunowedzera, mishonga inosuruvara inotanga kushandisa mutevedzeri.
Zviratidzo zve lactic acid mumisungo
Chiratidzo chikuru chekuwedzera huwandu hwelactic acid mumasumbu kunorwadza. Inogona kuzviratidza pachedu panguva yekudzidzira - munyaya iyi unonzwa kunzwa kunopisa muboka iro remasumbu rakanyatsotariswa. Dzimwe nguva kurwadziwa kunogona kuitika zvishoma pashure pacho uye kunoramba kwemazuva maviri. Uturu hwemasembu hunogona kuendeswa neutera, kusagadzikana kwakawanda. Mukunyanya kuoma kwakanyanya, zvinogona kuwedzera kutonhora kwemuviri. Nguva yakawanda yekuwedzerwa kwelactic acid kubva mumisungo ndeyema 48-72. Kana panguva ino marwadzo mumisumbu haana kuderera, zvino izvi zvinogona kuva chiratidzo chekuita musimba microtraumas.
Mishonga uye kudzivirira
Kuti udzidzise muviri kuti ufare, uye kusagadzikana kwelactic acid mumisungo yakaitika panguva yakakodzera, unofanira kutevera mitemo yakati:
- Usati watanga maitiro, iwe unofanirwa kushambidza mutsara nemidziyo ye cardio (treadmill, bicycle, ellipsoid, nezvimwewo).
- Purogiramu yekudzidzira inofanira kuve yakagadzirwa nemudzidzisi wezvidzidzo, achifunga nezvemikana imwe neimwe nemamiriro ezvinhu akazara.
- Kana kusina mudzidzisi, shandisa nzira yemagariro (kunyanya muviri kunotsiviwa nekuzorora kwemashure makumi matatu).
- Mushure mekuita chiitiko chakashanda, pedzai 10-15 maminetsi kuanaerobic mitoro.
- Chikamu chekupedzisira chinofanira kunge chiri kutarisa - izvi zvichatibatsira kusununguka maitiro akaoma.
Kurapa kwekuwedzera kwelactic acid mumisungo ndiko kubvisa kubva mumuviri. Nokuda kweizvi, kupisa kunoshandiswa:
- bath;
- sauna ;
- hot tub.
Paunenge uchifamba mubhati kana kusatsvaga nguva yakawanda inopedzerwa muimba yemuiti. Kuti abvise lactic acid kubva mumisungo, dzimwe maminitsi gumi muimba yewaini pamwe chete panguva imwechete yekuzorora. Zvose zvemafoni 2-3 zvinogona kudiwa. Pakupera kwekushanyira, tora mvura yakachena uye usunge zvipfeko zvinodzivirira kupisa zvakanaka.
Kana pasina kukwanisa kushanyira bhati, kana mushure mekuvhima, unofanira kutora. Mvura yacho inofanira kunge ichipisa zvakakwana. Nguva yakashandiswa mairi haisi maminitsi gumi kusvika muchiuno (pasina kuchinja mwoyo). Mushure maizvozvi, tora mvura yakachena. Kana pane nguva uye mukana, ipapo kudzokorora kwakadaro kunogona kuitwa maverengi.
Kunyanya kunwa mumhando yezvinwiwa zvezvibereko, green tea, mishonga yemasero, zvakare, ichabatsira kubvisa marwadzo emuviri nekuda kwelactic acid. Uye ichangopfuura
Mushure mekutaurirana nachiremba, kuti uwedzere kutsungirira mumuviri, zvinokwanisika kushandisa mishonga inonzi actoprotective:
- Actovegin ;
- Tanakan;
- Wessel Doué F;
- Melaxen;
- succinic acid.