mogesalmebiT

1. mogesalmebiT

2. Tanamedrove sportis rekorduli maCveneblis miRweva moiTxovs sportsmenTa Sesabamis momzadebas. sawvrTneli datvirTvebis mkveTrad maRali done da intensifikacia, klimaturi pirobebisa da sasaaTe sartyelis xSiri cvla, wvrTnebi sxvadasxva klimatur pirobebSi, sportsmenTa mier wvrTnis procesSi maRalteqnologiur aRWurvilobaTa gamoyeneba moiTxovs did fizikur da moralur Zalisxmevas. sportsmenTa maRali donis funqciuri mdgomareobis uzrunvelyofis, fizikuri datvirTvis dros organizmis mier daxarjuli energiisa da plastikuri maragis aRdgenis umniSvnelovanesi bunebrivi saSualebaa kveba. sworad amitom mizanSewonilad migvaCnia yuradReba gavamaxviloT sportsmenTa kvebis da dietis Taviseburebebze Sejibris wina periodSi, maTi kvebis reJimisa da racionis dagegmvis ZiriTad aspeqtebze. spotsmenTa kvebisa da dietis Taviseburebebi Sejibris wina periodSi

3. fizikuri da fsiqomotoruli datvirTvebis mravalgvaroba, maRali ‘’pikuri’’ datvirTvebis arseboba arseboba arTulebs sportsmenebisaTvis erTiani kvebis racionis Seqmnas da moiTxovs mis individualizacias sportuli datvirTvebisa da sxva faqtorebis gaTvaliswinebiT, Tumca, aucilebelia zogadi saerTo principebis dacva : 1. organizmis uzrunvelyofa energiis saWiro raodenobiT; 2. racionaluri kveba. racionaluri kvebis Tanamedrove koncefciis mixedviT, adamianis organizmi, normaluri cxovelmyofelobisa da Sromisunarianobis uzrunvelsayofad, sakvebiT unda iRebdes daxarjuli energiis Sesabamis radenoba energias. aranakleb mniSvnelovania sakveb komponentTa swori urTierTdamokidebuleba da Seucvlel nivTierebaTa miReba. sakvebis raodenoba, Semadgenloba da kaluriuloba srulad unda akmayofilebdes organizmis plastikur da energetikul moTxovnilebebs, uzrunvelyofdes fiziologiur funqciaTa normalur regulacias biologiurad aqtiuri nivTierebebis saSualebiT sportis saxeobis, sportsmenTa wonis da wvrTnis reJimisa da datvirTvis sididis Sesabamisad.

4. 3. alimentaruli faqtorebis gaTvaliswineba kunTis masis da Zalis matebis tempis gazrdisaTvis 4. sakvebi nivTierebebis induciuri gavlenis gamoyeneba metaboluri procesebis gaZlierebis mizniT. 5. sakvebi nivTierebebis gavlenis gamoyeneba iseTi metaboluri fonis Seqmnis mizniT rogoric xelsayrelia humoruli regulatorebis sinTezisa da maTi moqmedebis realizaciisaTvis (kateqolaminebi, prostoglandinebi, kortikosteroidebi da sxv. alimentaruli faqtorebis gamoyeneba sxeulis wonis swrafi da SedarebiT usafrTxo cvlilebebisaTvis sportsmenis sasurvel woniT kategoriaSi gadasayvanad. kvebis reJimis adekvaturi SerCeva wrTvnisa da Sejibris ganrigis mixedviT. 8. kvebis adekvaturi formis SerCeva (sakvebi produqtebis, saxvebi nivTierebebisa da maTi kombinaciebis) intensiuri datvirTvebis, winasaSejibro wrTvnis, Sejibris da aRdgeniTi periodis ganmavlobaSi.

5. pirvel yovlisa, miuxedavad azrTa sxvadasxvaobisa, gamarTlebulad da optimalurad migvaCnia 4- jeradi kveba, kvebebs Soris 3 saaTiani intervaliT. racionis kaloriuloba unda akmayofilebdes organizmis srul energetikul moTxovnilebas, romelic Sedgeba sami komponentisagan : energia ZiriTadi cvlisaTvis, fizikuri saqminobisaTvis da sakvebis specifiur dinamiur moqmedebaze daxarjuli energiisagan. sakvebs axasiaTebs specifiuri dinamiuri moqmedeba – es aris energetikuli cvlis gaZliereba sxadasxva sakvebi nivTierebebis miRebis Sedegad. energetikuli cvlis yvelaze mkveTr zrdas iwvevs cilovani sakvebi. amasTan, cilis moxmareba mcire ulufebiT xangrZlivi drois manZilze iwvevs cvlis met zrdas, vidre mTeli moculobis erT jerze miReba. Sereuli racioniT kvebis SemTxvevaSi sakvebis specifiuri dinamiuri moqmedeba meti da ufro xangrZlivia vidre calkeuli sakvebi nivTierebis miRebisas. gaxarjuli energiis sidide izrdebaTu fizikuri datvirTva xdeba kvebis Semdeg, rac ganpirobebulia sakvebis specifiuri dinamiuri moqmedebis zrdiT da ZiriTadad cilis xarjze, xolo cximisa da naxSirwylebis dinamiuri moqmedeba fizikuri datvirTvis fonze mcirdeba an saerTod qreba. aqedan gamomdinare aucilebelia racionSi optimalurad moxdes ZiriTadi ingredientebis swori gadanawileba sportsmenis wvrTnis individualuri ganrigis mixedviT

6. Tanamedrove swavlebam sakvebze moTxovnis Sesaxeb asaxva pova racionaluri kvebis koncefciaSi. normaluri cxovelmyofelobis uzrunvelyofa SesaZlebelia ara mxolod organizmis momagrebiT energiisa da cilis saWiro raodenobiT, aramed kvebis mravalricxovani Seucvleli faqtorebis saWiro raodenobiT ( maT Soris arsebuli sakmaod mkacri raodenobrivi urTierTdamokidebulebis gaTvaliswineba) , romelTagan TiToeuls miekuTvneba specifiuri roli nivTierebis cvlaSi. racionaluri kvebis koncefcia, romelic gansazRvravs calkeul nivTierebaTa proporcias kvebis racionSi, asaxavs cilis reaqciaTa jams, romlebic axasiaTeben organizmis qimiur procesebs. erT-erTo yvelaze ufro zogadbiologiuri kanonzomiereba, romelic mdgomareobs SemdegSi : organizmis fermentuli nakrebi unda Seesabamodes sakvebis qimiur struqturas da am Sesabamisobis darRveva xdeba sxvadasxva paTologiis ganviTarebis mizezi.

7. organizmis normaluri cxovelmyofelobisaTvis sakvebis SemadgenlobaSi aucileblad unda Sediodes e.w. kvebis Seucvleli faqtorebi. es nivTierebebi ar sinTezirdeba organizmis mier da aucilebelia cvlis procesebis normaluri mimdinareobisaTvis. Seuclel nivTierebaTa ricxvs miekuTvnebian : Seucvleli aminomJavebi, vitaminebi, zogierTi cximovani mJava, mineraluri nivTierebebi ( mikroelementebi). cvlis mixedviT racionis balansirebulobis gansazRvrisas mTavari yuradReba unda mieqces calkeul aminomJavaTa Soris Tanafardobas, rac mniSvnelovania cilis aTvisebisas da sinTezis procesebis normaluri mimdinareobisaTvis. racionSi Seucvleli aminomJvebis deficiti, siWarbe an maTi arabalansirebuloba iwvevs zrdisa da ganviTarebis Seferxebas, sxvadasxva tipis darRvevebs. erT-erTi aminomJavis deficiti iwvevs cilis sinTezSi sxva aminomJavebis limitirebul gamoyenebas. sayuradReboa aminomJavaTa toqsiuri efeqti, aminomJavuri antagonizmi, rTuli urTierTdamokidebuleba amimomJavur da vitaminTa cvlas Soris. aminomJaveebis izolirebulma Seyvanam organizmSi SesaZlebelia gamoiwvios intoqsikacia, rac, ganpirobebuli unda iyos swrafi dezaminirebiT da maRaltoqsiuri amoniumis marilebis dagrovebiT, radgan am SemTxvevaSi aminomJavebi ar gamoiyenebian cilis sinTezisTvis. amdenad aminomJavuri Semadgenlobis balansireba aucilebelia ara mxolod maTi srulfasovani aTvisebisaTvis, aramed am biologiurad aqtiuri nivTierebebis urTierTgamaneitralebeli moqmedebis mizniTac. aRniSnuli garemoeba gansakuTrebiT sayuradReboa racionis gamdidrebis an sportuli eqimebis mier samkurnalo mizniT calkeuli aminomJavis gamoyenebis SemTxvevaSi.

8. arasrulfasovani cilebisaTvis (ar Seicaven erT an ramdenime Seucvlel aminomJavas) gamovlenili unda iyos yvelaze metad deficituri aminomJava da gamoiTvalos misi procentuli Tanafardoba ‘’idealur’’ cilasTan (Teoriulad optimalur raodenobasTan). marcvleuli kulturebisaTvis deficituria lizini da treonini, xolo parkosanebisaTvis – meTionini da cistini. sxvadasxva tipis aqtivobis dros sxvadasxva aminomJavaze moTxovnileba gansxvavebulia. magaliTad sportsmenebisaTvis mkveTrad izrdeba moTxovnileba glutaminze (is xdeba pirobiTad Seucvleli aminomJava) amasTan aerobuli datvirTvebis dros izrdeba moTxovnileba gogirdis Semcvel amonomJavebze, xolo Zalismieri datvirTvisas – ganStoebul aminomJavebze. amdenad, racionSi cilovani produqtis SerCevisas gaTvaliswinebuli unda iyos mocemul momentSi konkretuli aminomJavaze moTxovnileba. mniSvnelovani yuradReba unda daeTmos racionSi cximebis Semcvelobas. sportsmenTaTvis umjobesia lRobis dabali temperaturis mqone (rZe, rZemJava produqtebi) da mcenareuli cximis gamoyeneba. intensiuri varjiSebisa da Sejibrebebis win cximis Semcveloba racionSi unda Semcirdes, radgan didi fizikuri da Zlieri emociuri datvirTvis dros maTi aTviseba mkveTrad Zneldeba.

9. RviZlis gacximovanevis Tavidan acilebis mizniT, rac xSiria sportsmenebSi, aucilebelia racionSi meTioninis raodenobis gazrda xaWos, xorcis, frinvelis xorcis wilis gazrdiT; sasurvelia sxvadasva mcenareuli zeTebis (mzesumziris, simindis, zeiTunis ) gamoyeneba. cximis aseTi mravalferovnebis SemTxvevaSi oganizmi uzrunvelyofili iqneba najeri (Seicavs cxoveluri cximi : saqonlis karaqi) monoujeri ( zeiTunis zeTi, Roris qoni, kvercxis guli) da poliujeri cximovani mJavebiT. naxSirwylebi, rogorc energiis ZiriTadi wyaro, unda Seadgendnen moxmarebuli sakvebis mniSvnelovan nawils. maqsimaluri da submaqsimaluri simZlavriT datvirTvis periodSi organizmis energomomarageba ZiriTadad xorcieldeba naxSirwylebis xarjze. idealur pirobebSi naxSirwylevus ‘’dawvis’’ Sedegad warmoiqmneba wyali, naxSirmJava da enregia. nawilobrivi daSlis dros ki warmoiqmneba rZemJava, romelic SeiZleba gamoynebuli iyos rogorc sarezervo ‘’sawvavi’’. kunTebsa da RviZlSi energiis sarezervo wyaro warmodgenilia naxSirwylebiT, kerZod glikogenebiT, romelsac cxovelur saxamebelsac uwodeben.

10. racionaluri kvebis principi ar SeiZleba Semoifarglos romelime nivTierebis viwro jgufiT, ramdenad mniSvnelovanic unda iyos organizmis cxovelmyofelobisaTvis. kvebis Sefasebisas aucilebelia orientireba sakvebis Seucvleli faqtorebis mTel kompleqsze, maT Soris arsebuli korelaciuri urTierTdamokidebulebebis maqsimaluri gaTvaliswinebiT. eWvgareSea, nebismieri saxis xangrZlivi gadaxra racionaluri kvebis principebidan aucilebad moaxdens organizmze arakeTilsasurvel gavlenas. sportul medicinaSi, farmakologiuri preparatebis saxiT, farTod gamoiyeneba vitaminebi da maTi analogebi, polivitaminuri preparatebi, kompleqsuri vitaminuri preparatebi mikro- da makroelementebiT, antianemiuri faqtorebiT (vitohepanini, sirepami da sxv.), fosfolipidebiT, ujredi cximovani mJavebiT (esenciale, liposdabilda da sxv.), aseve kofermentebi- fosfoTiamini, benfoTimini, kokarboqsilaza, flavinati, piridoqsalfosfati, kobamamidi da sxv.

11. cnobilia, rom vitaminebis deficitis profilaqtikis, damatebiTi vitaminizaciis mizniT preparatis SerCevisas gasaTvaliswinebelia vitaminebs Soris calmxrivi da ormxrivi antagonizmi. saqme imaSia, rom erTi vitaminis maRali doziT daniSvnis dros irRveva sxva vitaminebis cvla, kerZod : B1 is maRali dozebi iwvevs vitaminebis B2, B6, C, PP cvlis daRvevas, B12 – is gadaWarbebuli doza arRvevs B1, B2 folis mJavas cvlas, vitamin A –s siWarbe iwvevs E , C , K – s cvlas da a.S. aqedan gamomdinare, vitaminizaciisaTvis umjobesia polivitaminuri preparatebis da polivitaminebis mikro- da makroelementebis kompleqsis gamoyeneba, radgan didi fizikuri datvirTvis gamo, progresulad izrdeba ( gansakuTrebiT zafxulSi) rkinis, spilenZis, manganumis da sxv. eqskrecia, rac iwvevs am nivTierebebis uaryofiT balanss. zogierT SemTxvevaSi mizanSewonilia ara mza polivitaminebis aramed vitaminTa specialuri Sexamebis gamoyeneba. upiratesad anaerobuli da glikoziuri tipis fizikuri datvorTvebis periodSi, hemokoagualiciuri tipis fizikuri profilaqtikis mizniT gamarTlebuli vitaminebis A, E, C, P, PP erTdrouli miReba saSualo Terapiuli doziT.

12. yvela am vitamins da mikroelements Seicavs sakvebi produqtebi, sxvadasxva produqti vitaminTa sxadasxva nakrebs Seicavs da produqtTa SerCevis dros aseve gasaTvaliswinebelia maTSi Semaval vitaminTa antagonizmi da gaZlierebuli vitaminizaciis procesSi organizmis sruli da gansakuTrebuli uzrunvelyofa yvela im nivTierebiT, romlebic monawileoben am vitaminis cvlaSi. gansakuTrebul mniSvnelobas iZens racionis Semadgenloba mineraluri nivTierebebisa da mikroelementebis medikamentozuri formiT gamoyenebis SemTxvevaSi. magaliTad : kalciumis absorbacias amcirebs didi raodenobiT boWkos Semcveli sakvebi produqtebi. mJaunmJavas Semcvleli produqtebi – ispanaxi, mJauna, revandi, Sokoladi, fitiniuri mJavebi (Seicavs marcvleuli) alkoholuri sasmelebi. kalciumis absorbacias aumjobesebs – mamatebuli moTxovnileba kalciumze, vitamini D3, laqtoza, estrogeni, Zalosnuri varjiSebis Sesruleba.

13. kaliumis preparatebis daniSvnis dros aucilebelia gaTvaliswinebuli iyos, rom kaliumis araorganuli naerTebi iwveven kuW-nawlavis lorwovanis gaRizianebas, amitom am SemTxvevaSic aucilebelia produqtebis CarTva, romlebic Seasruleben lorwovanis damcav funqcias, mikroelement TuTiis ( monawileobs citomembranis stimulaciaSi, warmoadgens T- limfocitebis aqtivators) daficiti viTardeba upiratesad safuaris gareSe gamomcxvari puris moxmarebis SemTxvevaSi, romlebic mzaddeba fitiniTa da ujredisiT mdidari daumuSavebeli xorblisagan. bunebriv pirobebSi TuTiis deficiti SeiZleba ganviTardes an gaRmavdes racionSi kaliumis, fosforis, fitinuri mJavebis maRali Semcvelobis SemTxvevaSi. isini warmoqmnian Znelad utilizirebad protein-fitinur kompleqsebs da amiT xels uwyoben TuTiis deficitis ganviTarebas. TuTiis uaryofiTi balansi SesaZlebelia gamoiwvios aseve racionSi didi raodenobiT mJave produqtebis Semcvelobam; deficits aZliereben TuTiis antagonistebi : kadmiumi da spilenZi. vfiqrobT yovelive zemoTTqmulis safuZvelze calsaxad SeiZleba iTqvas rom: gardauvlad aucilebelia individualuri kvebis principebis SemuSaveba sportsmenis individualuri antropomorfotipometruli, fiziologiuri da metaboluri xasiaTis, saWmlis momnelebeli sistebis mdgomareobis, gemovnebis, Cvevebis, wrTvnisa da dasvenebis reJimis gaTvaliswinebiT, wrTvnebisa da Sekrebebeis periodSi samkurnalo RonisZiebebis, xasiaTis gaTvaliswinebiT.