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 mimarTavenkvebis 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 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.

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 xsnadivitaminebi

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:

• 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

• 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