Pono ʻoe e lawe i ka aila iʻa no ka hoʻoikaika kino?

Anter

• He aha ka aila iʻa?
• Nā pono kūpono no ke bodybuilding
• Hiki ke hōʻemi i ka ʻehaʻeha o nā mākala
• Hiki ke hoʻomaikaʻi i ka maikaʻi o ka hoʻoikaika kino
• Hiki ke kōkua i ke olakino olakino i kou mau makahiki
• Pono ʻoe e hoʻohui me ia?
• Ke laina lalo

Lawe ʻia ka aila iʻa e hāpai i ka naʻau, lolo, ka maka, a me ke olakino hui.

Eia nō naʻe, hoʻohana nā bodybuilder a me nā mea pāʻani ʻē aʻe i kēia kumukanawai kaulana no kāna anti-inflammatory waiwai. Manaʻo kekahi poʻe hiki ke hoʻonui i ka ikaika o ka mākala, hoʻomaikaʻi i ke ʻano o ka neʻe, a hāʻawi i nā keu pono ʻē aʻe.

E like paha, noʻonoʻo paha ʻoe hiki i ka iʻa iʻa ke kākoʻo i kāu papa hana.

ʻLelo kēia ʻatikala iā ʻoe inā ʻoe e lawe i ka iʻa iʻa no ke bodybuilding.

He aha ka aila iʻa?

Lawe ʻia ka aila iʻa mai nā aʻa o nā iʻa momona, e like me ka salemona, herring, halibut, a me ka mackerel ().

He kiʻekiʻe i loko o ka omega-3 fatty acid, i manaʻo ʻia he pono no ka mea pono ʻoe e kiʻi iā lākou mai kāu papaʻai. ʻAʻole hiki i kou kino ke hoʻohua iā lākou iho.

ʻOiai aia kekahi mau ʻano omega-3, aia nā mea ʻelua i loaʻa i ka aila iʻa ʻo ka eicosapentaenoic acid (EPA) a me ka docosahexaenoic acid (DHA) (2).

Paipai ka US Department of Agriculture (USDA) iā ʻoe e ʻai ma ka liʻiliʻi he 8 auneke (227 gram) o ka iʻa i kēlā me kēia pule ma muli o ka momona acid acid ().

Hiki iā ʻoe ke kiʻi i nā omega-3 mai nā mea kanu mea kanu, e like me nā nati paina, nā walnuts, a me nā ʻano flax, akā hāʻawi kēia mau mea i kahi ʻano hana ʻole - alpha-linolenic acid (ALA) - ma mua o ka iʻa ().

ʻO ka aila iʻa, i unuhi ʻia mai nā iʻa aila, waiwai i loko o ka omega-3 fatty acid EPA a me DHA.

Nā pono kūpono no ke bodybuilding

Hāʻawi paha ka aila iʻa i nā pono he nui no ka bodybuilders ma muli o kāna anti-inflammatory waiwai.

Hiki ke hōʻemi i ka ʻehaʻeha o nā mākala

ʻO ka maʻamau ke ʻeha ma hope o ka hana ʻana.

I ka ʻoiaʻiʻo, hoʻomaka kekahi poʻe e ʻeha a paʻakikī hoʻi i nā hola he 12-72 ma hope o ka hana maʻa mau a luhi paha. Kuhi ʻia kēia ma ke ʻano lohi o ka ʻeha ʻana o ka nāʻau (DOMS), i kumu ʻia e ka mumū i loko o nā hunaola ().

Hoʻopili pinepine ʻo DOMS i nā bodybuilders a hiki ke keʻakeʻa i ka hoʻoikaika hoʻoikaika a me ka hana ().

ʻOiai e hōʻemi ka massage i kāna mau ʻōuli, kōkua pū ka aila iʻa i ka curtailing ʻana i ka ʻino a me ka mumū ma hope o ka hoʻoikaika hoʻoikaika (,).

I kahi noiʻi loiloi ʻole, hana nā kāne 21 i nā curl bicep ma hope o 8 mau pule o ka lawe ʻana i 2,400 mg o ka iʻa iʻa (nona ka 600 mg o EPA a me 260 mg o DHA) i kēlā me kēia lā. Ua kāohi ka ʻaila iʻa i ka hoʻomohala ʻana o DOMS a pale i ka nalo ʻana o ka ikaika i ka manawa, ke hoʻohālikelike ʻia me kahi placebo ().

Pēlā nō, ua ʻike ʻia kahi noiʻi he 14 mau lā i nā wahine i kākoʻo me 6,000 mg o ka iʻa iʻa (nona ka 3,000 mg o EPA a me 600 mg o DHA) i kēlā me kēia lā e hoʻoliʻiliʻi loa i ka paʻakikī o DOMS ma hope o nā curl bicep a me nā kuli hoʻolōʻihi, hoʻohālikelike ʻia me kahi placebo () .

Hiki ke hoʻomaikaʻi i ka maikaʻi o ka hoʻoikaika kino

Hōʻike kekahi mau noiʻi e hiki i ka EPA a me DHA i ka aila iʻa ke hoʻomaikaʻi i ka hana hoʻoikaika kino.

ʻO ia no ka mea e pale a hōʻemi paha kā lākou anti-inflammatory waiwai i kahi emi o ka ikaika a me ke ʻano o ka neʻe ʻana mai ka hoʻoikaika ikaika.

I hoʻokahi noiʻi, ua lawe nā kāne he 16 i ka 2,400 mg o ka iʻa iʻa (nona ka 600 mg o EPA a me 260 mg o DHA) i kēlā me kēia lā no 8 mau pule, a laila hana ʻia he 5 set of 6 bicep contraction. Mālama lākou i ka ikaika o ke kino i ka wā o ka hoʻoikaika kino a me ka ʻike ʻana i ka liʻiliʻi o nā mākala ma mua o ka poʻe e lawe ana i kahi placebo ().

ʻO kahi haʻawina he 8 mau pule ʻē aʻe i 21 mau kāne i loaʻa nā hopena like. Lawe i ka nui o ka aila iʻa i kēlā me kēia lā i hoʻemi i ka nalo o ka ikaika o ka mākala a me ke kaʻina o ka neʻe ma hope o ka hoʻoikaika kino ().

ʻO ka mea hou aʻe, he 6 mau pule i hoʻopaʻa ʻia ma 20 mau kāne i hoʻomaʻamaʻa kūʻē e hahai ana i ka papa ʻaina haʻahaʻa-calorie no ka pohō kaumaha i hōʻike ʻia i ka hoʻopili ʻana i kēlā me kēia lā me ka 4,000 mg o ka iʻa iʻa (nona ka 2,000 mg o nā EPA a me DHA) i mālama ʻia a i hoʻonui ʻia paha i ke kino haʻahaʻa. ka ikaika o ka mākala ().

E like me ia, hiki i ka iʻa iʻa ke kōkua i ka mālama ʻana i ka ikaika o ka mākala ma ka ʻaoʻao o ka make ʻana, kahi maʻa mau o ka hoʻomaʻamaʻa ʻana o ke bodybuilder.

Eia nō naʻe, pono e noiʻi hou i nā hopena o ka aila iʻa i ka nui o ka mākala a me ka ikaika (,).

Hiki ke kōkua i ke olakino olakino i kou mau makahiki

Pili ka ʻelemakule me ka nalo holomua o ka nui o nā mākala. Ma hope o ka makahiki 30, ua emi ka nui o nā mākala e 0.1-0.5% i kēlā me kēia makahiki - me ka piʻi nui o ka nalo ma hope o ka makahiki 65 ().

Ke ʻelemakule nei ʻoe, lilo ia i mea paʻakikī e mālama a kūkulu i nā mākala, ma muli o ka hōʻemi o ka pane i ka hoʻomaʻamaʻa kūʻē ʻelua a me ka lawe ʻana o ka protein ().

ʻO ka mea e ʻoliʻoli ai, hiki i nā anti-inflammatory waiwai o ka iʻa iʻa ke hoʻomaikaʻi i kou ʻike i nā mākala i ka hoʻomaʻamaʻa ʻana i ka protein a me ke kūpaʻa ʻana, e ʻae ana i ka loaʻa nui o ka nui o ka nui a me ka ikaika i kou mau makahiki ().

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi he 16 mau pule e hoʻonui ana i kēlā me kēia lā me ka 4,200 mg o ka omega-3 (nona ka 2,700 mg o ka EPA a me ka 1,200 mg o ka EPA) hoʻonui nui ʻia ka ulu ma hope o ka hoʻoikaika kino ʻana i nā mākua makua, ke hoʻohālikelike ʻia me nā poʻe ʻōpio ().

Hōʻike pū kekahi mau noiʻi ʻē aʻe i ka ʻaila iʻa e hoʻonui a mālama paha i ka nui o nā mākua i nā mākua makua - ke hui pū ʻia me ka hoʻomaʻamaʻa ʻana (,,).

ʻOiai hōʻike kēia mau hopena i nā pono no ka poʻe waena a ʻelemakule bodybuilders, pono hou ʻia kahi noiʻi.

Ma muli o kāna anti-inflammatory waiwai, hiki i ka iʻa iʻa ke pale a hōʻemi paha i ka ʻehaʻeha o ka mū, ke kāohi i ka nalowale o ka ikaika a me ke kaʻina o ka neʻe ma hope o ka hoʻoikaika kino, a hoʻomaikaʻi i ka noʻonoʻo i nā mākua i nā mākua. Eia nō naʻe, pono hou nā aʻo ʻana.

Pono ʻoe e hoʻohui me ia?

ʻOi aku ka maikaʻi o ka aila iʻa no ka hōʻemi ʻana iā DOMS, kahi hanana maʻamau no ka nui o nā bodybuilder.

Eia nō naʻe, ʻaʻole lawa nā hōʻike e pili ana i nā hopena ma ka nui o ka muscle a i ʻole ka ikaika (,).

Eia nō naʻe, he mea waiwai paha ka lawe ʻana i ka aila iʻa no kou olakino laulaha - keu hoʻi inā nele kāu papaʻai i nā kumuwaiwai diet o omega-3 - no ka mea pili kēia ʻaila i nā pono he nui, e like me ka hoʻomaikaʻi ʻana i ka olakino puʻuwai a hoʻemi i ka mumū ().

Inā koho ʻoe e lawe ia, paipai ʻia ʻo 2000-3,000 mg i kēlā me kēia lā o EPA a me DHA no nā bodybuilder.

Hoʻololi ka ʻikepili EPA a me DHA o nā iʻa aila iʻa iʻa e like me ke ʻano o ka iʻa a me nā ʻano hana i hoʻohana ʻia, no laila e heluhelu pono i ka lepiliʻai a me ka lawelawe ʻana i ka nui.

Wahi a ka European Safety Food Authority, EPA a me DHA hoʻopili maikaʻi ʻia i nā mea āpau a hiki ke lawe palekana ʻia i nā kaomi i hoʻohui ʻia a hiki i ka 5,000 mg i kēlā me kēia lā (25).

ʻO nā hopena i hōʻike pinepine ʻia o ka aila iʻa me kahi aftertaste ʻoluʻolu ʻole, ke kanu ʻana, ka puʻuwai puʻuwai, ka ʻeha o ka ʻōpū, a me ka palahī (2).

ʻOiai ʻo ka ʻike ʻepekema e kākoʻo ana i ka hoʻohana ʻana o ka iʻa iʻa no ke bodybuilding i kaupalena ʻia, makemake paha ʻoe e hoʻohui me ia inā nele kāu papaʻai i nā kumu meaʻai o omega-3s.

Ke laina lalo

He kiʻekiʻe ka aila iʻa i ka momona omega-3 EPA a me DHA.

Hiki i kēia mau momona momona ke loaʻa nā keu pono he nui no ka poʻe hoʻoikaika kino, e like me ka hōʻemi ʻana i ka ʻehaʻeha a me nā DOMS koʻikoʻi. Hiki paha iā lākou ke kōkua i ka ikaika o ka mākala a me ke kaʻina o ka neʻe, ʻoiai e pono ana ka nui o nā noi.

ʻIke nō, palekana ka ʻaila aila iʻa a hoʻonui paha i nā ʻano ʻē aʻe o kou olakino.