Transcript jansaRi kveba

jansaRi kveba
swori kveba – fizikuri SesaZleblobebis gaumjobeseba
Bბalansirebუli raodenobiT naxSirwylebi, cilebi, cximebi, mineralebi, vitaminebi da wyali
metaboluri procesebis da varjiSis fiziologiis gansazRvris Sedegead naTeli gaxda, rom sakvebi produqtebiT
manipulacia dadebiT gavlenas axdens sportul Sedegebze
sportsmenebi mimarTaven
kvebis specialistebs
sportuli warmatebebi – kargi genotipi, swori wvrTna, balansirebuli kveba
mudmivi kontroli kvebaze
gamZleobis gazrda da energiis SenarCunebis uzrunvelyofa didi xnis
ganamavlobaSi
sxvadasxva sportuli saxeobis warmomadgenlebs esaWiroebaT sxvadasxva
tipis sakvebi
arsebobs kvebis ZiriTadi kriteriumebi, rac miesadageba yvela sportsmens
sportsmenebi unda moeridnon
da gazian
sasmelebs
arasasargeblo sakvebs
kveba unda mimarTuli iyos energiis warmosaqmnelad da
nivTierebebis
deficitisagan gamowveuli
travmebis
prevenciisken.
mxolod erTi tipis sakvebis miRebam SeiZleba gamoiwvios
seriozuli kvebiTi deficiti sportsmenis organizmSi.
glukoza
glikogeni
organizms ar SeuZlia Seinaxos 350 gramze meti glikogeni
erTjeradad, amitom glukozis Warbi raodenoba gardaiqmneba
cximebad
specialistebi gvirCeven:
dReSi minimum 500 gramamde naxSirwylebis miRebas, gansakuTrebiT
gamZleobaze movarjiSe sportsmenebma.
naxSirwylebis miReba – sportsmenis wona
(6,6 – 8,8 gr kilogram wonaze)
Nnajeri da ujeri cximebi
Nnajeri cximebi ZiriTadad aris cxovelur produqtebSi (xorci, rZis
produqtebi da sxva) – arasasargeblo cximebi
ujeri cximebi – Txili, nigozi, cximiani Tevzi, zeTis xili, miwis Txilis
karaqi, avokado – sasargeblo cximebi
cilebis dagroveba ar xdeba organizmSi
sportsmens esaWiroeba 1-2 gr cila 1 kg wonaze dReSi
cilebis Warbi raodenoba gardaiqmneba cximebad
wyali
sportsmenebi unda svamdnen
orjer ufro met wyals vidre
arasportsmenebi
organizmi 70%-mde Sedgeba
wylisagan
vitaminebi da mineralebi
wyalSi xsnadi da cximSi xsnadi
vitaminebi
yvela vitaminsa da minerals Tavisi funqcia akisria organizmSi
sakvebiT miRebuli vitaminebi arasodes ar ayenebs zians adamianis
organizms
• sportsmenebSi gavrcelebulia mcdari mosazreba imis Sesaxeb, rom
vitaminebis danamatebi zrdian miRwevebs
• rodesac sportsmeni iyenebs danamatebs, maTi doza ar unda aRematebodes
150% dRiuri normisa.
• vitaminur-mineraluri danamatebi Seicaven 2-10-jer ufro meti raodenobiT
vitaminebis yoveldRiur dozas, vidre es rekomendirebulia
vitaminebis megadozebi:
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materialuri xarji
tyuili molodinebi
SesaZlebeli toqsiuroba
SesaZlebeli metaboluri darRvevebi
daskvna: vitaminebis da mineralebis danamatebSi maTi dozebi aRemateba
rekomendirebuls da ar aumjobesebs varjiSis Sesrulebis xarisxs im sportsmenebSi,
romlebic kargad ikvebebian.
ra unda icodes sportsmenma jansaRi kvebis Sesaxeb
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miiReT sxvadasxva saxis sakvebi
kveba unda iyos regularuli
miiReT sakmarisi kaloriebi
miiReT didi raodenobiT siTxe
ra saxis siTxe unda miiRos sportsmenma da ra raodenobiT
• varjiSis win
• varjiSis dros
• varjiSis Semdeg
ra unda Wamos sportsmenma varjiSis win?
• miiReT srulyofili sakvebi Tu gaqvT 3-6 saaTi varjiSamde. mcire
raodenobiT sakvebi umjobesia miiRoT Tu gaqvT 2-3 saaTi.
• moerideT ujredisiT mdidar sakvebs
• moerideT Saqars da tkbileuls
• SezRudeT cximiani da cilovani sakvebi
• ar mosinjoT axali tipis sakvebi Sejibris win
saaTebi varjiSis win
ra unda WamoT?
ra unda dalioT?
1-2
Sereuli da Txieri sakvebi - xili da
bostneuli (ujredisis dabali doniT)
wyali, xili da bostneulis wveni
2-3
mcire roadenobiT, 500 kkal-ze naklebi
- iogurti, funTuSa, miwis Txilis karaqi,
marcvleuli da rZe
wyali, xili da bostneulis wveni
3-6
maRali kaloriulobis sakvebi - xili,
bostneuli, puri, araxisis qaraqi, mWle
xorci, yveli, iogurti, mawoni, sendviCi,
kartofili gazquraSi, marcvleuli rZiT, xili
wyali, xili da bostneulis wveni
varjiSis win rekomendirebulia:
sportsmenma miiRos iseTi sakvebi, rogoricaa: iogurti, wveni, puri,
banani an bostneuli. amave dros sportsmens yovelTvis unda axsovdes
individualurad rogor iTvisebs Saqars, rac damokidebulia insulis
mimarT mgZrnobelobaze da kvebiT upiratesobaze.
ra unda Wamos sportsmenma varjiSis Semdeg?
mniSvnelovania naxSirwylebis miReba
pirvel 30 wT-Si 100 gr naxSirwylebi.
Semdgom 2-4 sT-is ganmavlobaSi
100 gr naxSirwylebi
Sejameba:
• naxSirwylebi – energiis wyaro
• cximebi – energiis wyaro da cximSi xsnadi vitaminebis aTvisebis
saSualeba
• cilebi – kunTebisa da qsovilebis zrdis da aRdgenis saSualeba
• mineralebi – araorganuli nivTierebebi
Sejameba:
• vitaminebi – wyalSi xsnadi da cximSi xsnadi, mniSvnelovania
organizmSi qimiuri procesebis mimdinareobisaTvis
• wyali – sxvadasxva sakvebi nivTierebebis transportirebisaTvis da
organizmis normaluri funqcionirebisaTvis
• ujredisi – ar moneldeba, magram saWiroa saWmlis momnelebeli
sistemis normaluri funqcionirebisaTvis
gmadlobT yuradRebisaTvis