Wonke umntu uyaziqonda iimvakalelo ezinzihlunu emva kokunyuka komzimba, uqeqesho. Isizathu salokhu kukuqokelela ngokweqile kwe-lactic acid kwimisipha. Ngamanye amaxesha, kubantu abaphila ngokungahambi kakuhle, ukuveliswa kwe-lactic acid kungenzeka nangemva kokuhamba okude, ukubhukuda, njl.
Inkqubo yokwakha i-lactic acid
I-glucose iyona mthombo omkhulu wamandla kwiingqondo kunye nenkqubo yesantya kwaye xa ikwahlukana, iifom ze-lactic acid. Ukongeza, ngexesha lokuzikhandla ngokomzimba, ukwahlukana, i-glucose inika izihlunu ngamandla afanelekileyo.
Kwexesha elithile kwakukholelwa ukuba ukuqoqwa kwe-lactic acid kwiimisipha kubangelwa yimisipha ye-oxygen elambileyo. Kodwa uphando olutshanje luye lwabonisa ukuba intlungu ye-muscle ibangela ukuveliswa okweqile kwe-lactic acid ngaphezu kwe-excretion. Njengoko umgangatho wokunyuka komzimba ukhuphuka, izicubu zomzimba ziqala ukuxubusha ngokunyanisekileyo.
Iimpawu ze-lactic acid kwimisipha
Uphawu oluphambili lokunyusa izinga le-lactic acid kwimisipha intlungu. Iyakwazi ukuzibonakalisa ngokuthe ngqo ngexesha loqeqesho - kule ngxaki uzive uvakalelwa ngumoya kwiqela leemisipha eziye zafumana ukulayishwa ngqo. Ngamanye amaxesha intlungu inokuvela kamva kamva kwaye iqhubeka kwiintsuku ezingama-1-2. Ubuhlungu besisu buhamba kunye nobuthathaka, ukuphazamiseka ngokubanzi. Kwiimeko ezinzima kakhulu, kunokwenzeka ukwandisa ukushisa komzimba. Ixesha elide lokukhupha i-lactic acid kwiimisipha ngama-48-72 iiyure. Ukuba ngeli xesha le ntlungu e-muscle ayizange iyancipha, ke oku kungabonakalisa ukufumana imisipha ye-microtraumas.
Unyango kunye nokuthintela
Ukuze uqeqesho olusemzimbeni lube mnandi, kwaye ukungahambisani ne-lactic acid kwiimisipha kwenzeka ngexesha elifanelekileyo, kufuneka ulandele imithetho ethile:
- Ngaphambi kokuqala kokuzivocavoca, kufuneka uhlale ufudumala izihlunu kunye nezixhobo ze-cardio (i-treadmill, ibhasikidi, ellipsoid, njl.).
- Inkqubo yoqeqesho oluphambili kufuneka iqulunqwe ngumqeqeshi oqeqeshiweyo, ngokuqwalasela amathuba namathuba aqhelekileyo.
- Xa kungabikho umqeqeshi, sebenzisa indlela yeendlela (ukusetyenziswa ngokunyanisekileyo kuthathelwa indawo yokuphumla okungama-30).
- Emva kwesigaba esisebenzayo, nikela imizuzu eyi-10 ukuya kwi-anaerobic imithwalo.
- Isigaba sokugqibela sifanele solule - oku kuya kunceda ukuphucula izihlunu ezininzi.
Unyango lwe-lactic acid kwi-muscle ukuwususa emzimbeni. Ngenxa yoko, iinkqubo zokufudumala zisetyenziswa:
- kuhlamba;
- i-sauna ;
- ibhubhu eshushu.
Xa uhamba kwindawo yokuhlamba okanye ungaxoshe ixesha elide elichithwe kwigumbi lomqhubi. Ukuze ususe i-lactic acid kwiimisipha, enye imizuzu eyi-10 kwigumbi le-steam ngexesha elifanayo lokuphumla. Kufuneka iifowuni ezingama-2-3. Ekupheleni kokutyelela, thabatha isitya esilula kwaye ugqoke iimpahla ezigcina ubushushu.
Ukuba akukho nangoko ukutyelela ukuhlamba, emva kokuhamba, kufuneka uhlambe. Amanzi kuwo kufuneka atshise ngokwaneleyo. Ixesha elichithwe kuyo alikho imizuzu engama-10 kwinqeni (ngaphandle kokuchaphazela intliziyo yendawo). Emva koko, thatha idiza elipholileyo. Ukuba kukho ixesha kunye nethuba, ngoko ukuphindaphinda okunjalo kunokwenziwa ezininzi.
Isiselo esininzi ngokusela iziqhamo, i-green tea, i-decoctions ye-herbal, nayo iya kunceda ukukhulula ubuhlungu besisu ngenxa ye-lactic acid. Kwa kutshanje
Emva kokubonisana nodokotela, ukunyamezela ngokwenyama, kunokwenzeka ukusebenzisa amayeza actoprotective:
- Actovegin ;
- Tanakan;
- Wessel Doué F;
- Melaxen;
- acid acid.