jansaRi kveba
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Transcript of jansaRi kveba
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jansaRi kveba
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swori kveba – fizikuri SesaZleblobebis gaumjobeseba
Bბalansirebუli raodenobiT naxSirwylebi, cilebi, cximebi, mineralebi, vitaminebi da wyali
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metaboluri procesebis da varjiSis fiziologiis gansazRvris Sedegead naTeli gaxda, rom sakvebi produqtebiT manipulacia dadebiT gavlenas axdens sportul Sedegebze
sportsmenebi mimarTavenkvebis specialistebs
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sportuli warmatebebi – kargi genotipi, swori wvrTna, balansirebuli kveba
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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
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sportsmenebi unda moeridnon arasasargeblo sakvebs da gazian sasmelebs
kveba unda mimarTuli iyos energiis warmosaqmnelad da nivTierebebis deficitisagan gamowveuli travmebis prevenciisken.
mxolod erTi tipis sakvebis miRebam SeiZleba gamoiwvios seriozuli kvebiTi deficiti sportsmenis organizmSi.
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glukoza
glikogeni
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organizms ar SeuZlia Seinaxos 350 gramze meti glikogeni erTjeradad, amitom glukozis Warbi raodenoba gardaiqmneba cximebad
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specialistebi gvirCeven:
dReSi minimum 500 gramamde naxSirwylebis miRebas, gansakuTrebiT gamZleobaze movarjiSe sportsmenebma.
naxSirwylebis miReba – sportsmenis wona (6,6 – 8,8 gr kilogram wonaze)
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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
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cilebis dagroveba ar xdeba organizmSi
sportsmens esaWiroeba 1-2 gr cila 1 kg wonaze dReSi
cilebis Warbi raodenoba gardaiqmneba cximebad
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wyali sportsmenebi unda svamdnen orjer ufro met wyals vidre arasportsmenebi
organizmi 70%-mde Sedgeba wylisagan
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vitaminebi da mineralebi
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wyalSi xsnadi da cximSi xsnadivitaminebi
yvela vitaminsa da minerals Tavisi funqcia akisria organizmSi
sakvebiT miRebuli vitaminebi arasodes ar ayenebs zians adamianis organizms
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• 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
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vitaminebis megadozebi:
• 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.
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ra unda icodes sportsmenma jansaRi kvebis Sesaxeb
• miiReT sxvadasxva saxis sakvebi• kveba unda iyos regularuli• miiReT sakmarisi kaloriebi• miiReT didi raodenobiT siTxe
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ra saxis siTxe unda miiRos sportsmenma da ra raodenobiT
• varjiSis win
• varjiSis dros
• varjiSis Semdeg
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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
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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
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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.
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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
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Sejameba:• naxSirwylebi – energiis wyaro• cximebi – energiis wyaro da cximSi
xsnadi vitaminebis aTvisebis saSualeba
• cilebi – kunTebisa da qsovilebis zrdis da aRdgenis saSualeba
• mineralebi – araorganuli nivTierebebi
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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
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gmadlobT yuradRebisaTvis