A cikin duniyar wasanni, ana amfani da sharuddan fasaha da yawa ko sunayen abubuwa waɗanda ba mu san abin da suke ba. Wataƙila kun ji labarin lactic acid, wanda kuma aka sani da lactate. Wannan sinadari yana da aikin tantancewa a cikin metabolism na anaerobic.
Shahararren koyaushe yana da alaƙa da ciwon da igiyoyin takalma ke haifarwa, amma kimiyya ta karyata wannan imani. Duk da haka, yana da ban sha'awa ku fahimci yadda yake shafar wasan kwaikwayo.
Yaya ake samunta?
Jiki yana ciyar da tsokoki ta hanyar da ake kira glycolysis, inda zaku rushe glucose (daga abincin da kuke ci) kuma ku samar da adenosine triphosphate (ATP). ATP shine abin da ƙwayoyin tsoka ke amfani da man fetur. Amma adadin ATP da aka samu daga glycolysis ya dogara da ko oxygen yana samuwa a lokacin glycolysis.
Lokacin da muke motsa jiki a babban ƙarfin jiki, jiki yana ƙara dogara ga zaruruwan tsoka masu sauri don kuzari. Amma waɗannan filaye na musamman ba su da ikon yin amfani da iskar oxygen yadda ya kamata. Don haka a cikin horo mai nauyi, kamar lokacin ɗaga nauyi mai nauyi ko tura iyakoki na zuciya, buƙatar ATP yana da yawa, amma matakan oxygen suna da ƙasa. Lokacin da wannan ya faru, glycolysis ya zama anaerobic. A cikin anaerobic glycolysis, ƙarshen samfurin rushewar glucose shine lactate. Wannan yana haifar da matakan haɓakar lactate mai girma a cikin jini.
Bugu da ƙari kuma, masu bincike sun gano cewa ana samar da lactate akai-akai fiye da yadda muke tunani, ko da a ƙarƙashin yanayin yanayi.
Lactic acid shine sakamakon amfani da glucose azaman mai lokacin da babu iskar oxygen. Abu na kowa shi ne cewa yana bayyana a cikin babban ƙarfin motsa jiki da matsakaicin tsawon lokaci. Wannan acid yana da alhakin sanya alamar hanyoyin makamashi daban-daban guda biyu (alactic anaerobic da lactic anaerobic) lokacin da jikinmu ba shi da isasshen iskar oxygen don samun kuzari.
A wasu kalmomi: idan muka yi babban ƙarfin, ɗan gajeren lokaci (HIIT) motsa jiki, jiki yana amfani da glucose don makamashi kuma ya karya shi zuwa lactic acid. Idan ba a cire ko amfani da wannan abu ba, za mu lura da wasu gajiyar tsoka (wanda wasu ke rikicewa tare da taurin).
Me yasa gajiyar tsoka ta bayyana?
A gaskiya, ba lallai ba ne don yin horo mai tsanani don jiki don samar da lactic acid; amma samun irin wannan ƙananan maida hankali, ba za mu lura da kowace alamar cututtuka ba. Maimakon haka, lokacin da muka samar da yawa, jiki bazai iya kawar da shi ko amfani da shi ba, kuma shine dalilin da ya sa gajiyar tsoka ta bayyana tare da horo mai tsanani. Duk da haka, kodayake babban matakin wannan acid yana da alaƙa da gajiyawar tsokoki. lactate baya haifar da gajiya. Abin da gaske ke cimma shi shine haɓakar acidity a cikin nama.
Idan akwai adadi mai yawa na lactic acid, yana yiwuwa jikinmu ya hana wasu enzymes anaerobic kuma tsokoki sun ƙare da makamashi. Bugu da kari, wannan wuce gona da iri kuma yana shafar shayar da sinadarin calcium a cikin tsokoki kuma filayen ba za su iya yin kwangila ba.
Alamomin da aka fi sani sune zafi mai zafi a cikin tsokoki, maƙarƙashiya, tashin zuciya, rauni, ko jin gajiya. Hanyar jikinka ce kawai ta nemi ka tsaya. Wadannan alamun suna bayyana nan take, don haka ciwon da kuke fuskanta kwana ɗaya ko biyu baya rasa nasaba da lactic acid. Tsokoki ne kawai ke murmurewa daga motsa jiki da kuka yi. An san wannan ciwo kamarjinkirin ciwon tsoka".
A taƙaice, samar da abin da ya wuce kima na lactic acid yana da matsala ga ƙwayar tsoka, tun da babu makamashi da ya isa gare shi kuma ba ya yarda da raguwa na zaruruwa.
Nawa lactic acid yayi yawa?
Ginawar lactic acid shine mabuɗin yin aiki, kodayake kowane mutum yana da ƙofa daban. Wato, inda acid ke taruwa sosai sama da matakan hutawa lokacin da muke motsa jiki. Mafi girman ƙarfin motsa jiki, yawancin za mu saba tarawa.
Akwai wasu zaman horo waɗanda zasu iya ba da fifikon haɓakawa a cikin ƙofa. Wato don taimakawa jinkirta lokacin da wannan acid ya taru da gajiya ya bayyana. Tare da wannan za mu iya inganta alamun sauri, alal misali, tun da jikin mu zai goyi bayan babban ƙarfi ba tare da gajiyawa ba.
Shin gaskiya ne cewa za mu iya "horo" don jure shi?
Don inganta ƙofa, dole ne ku horar da su a ƙarƙashin tasirin lactic acid, don haka metabolism ɗin ku ya dace da kansa. Za ku koyi yadda ake sake amfani da shi ko cire shi yadda ya kamata domin ci gaba.
Duk da haka, babu saita adadin kofa. Ko da mutane biyu suna cinye matakin oxygen iri ɗaya, aikin zai iya bambanta sosai sakamakon wannan acid. Wannan yana nufin cewa idan dan wasa yana da kofa a 75% na VO2 max, zai sami babban aiki idan aka kwatanta da wani wanda ke da 60% (wannan adadi yana da yawa a cikin mutanen da ba su horar da su ba).
Don haka, daga yanzu, yi ƙoƙarin ingantawa ta hanyar magance gajiyar tsoka. Wannan ba yana nufin cewa ka ɗauki jikinka zuwa matsananci ba, tun da za ka iya cutar da kanka ko kuma yin illa ga lafiyarka.
Menene madaidaicin lactate?
Ƙofar lactate ita ce ma'anar da jiki ba zai iya kawar da lactate a cikin adadin da aka samar ba. Wannan shine lokacin da lactate ya fara girma a cikin jini. Yana iya faruwa a sakamakon ƙãra samar ko rage lactate sharewa. A lokacin motsa jiki, matakan lactate yana ƙaruwa kuma ana sake yin amfani da shi don ciyar da wasu sel da matakai a cikin jiki.
Ana buƙatar oxygen don metabolize lactate. Amma lokacin da motsa jiki ya kai tsanani fiye da abin da tsarin motsa jiki zai iya ɗauka, lactate yana karuwa a cikin jini. Da zarar an kai matakin lactate, jiki yana samar da lactate kuma ya saki ions hydrogen da suka wuce, wanda ya haifar da raguwa a cikin pH da kuma yanayin acidic a cikin ƙwayoyin tsoka, yana haifar da ƙonewa.
Misali, yin squats na tsaka-tsaki tare da matsakaicin nauyi na 10 zuwa 15 maimaitawa zai iya haifar da ƙona mai alaƙa da pH a cikin ƙananan jikin ku. Wannan ƙonewa shine sakamakon kai tsaye na jiki yana daidaita glucose cikin sauri fiye da yadda zai iya samar da iskar oxygen.
A wannan lokacin, muna yin numfashi da ƙarfi kuma muna iya jin ƙarancin numfashi yayin da jiki ke ƙoƙarin ƙara yawan iskar oxygen. Za mu iya dakatar da yin aiki da kanmu kuma mu lura da ƙonawar ƙonawa yayin da pH na salula ya tashi kuma gajiya mai tsanani a cikin tsokoki ya fara dushewa.
Yadda za a hana?
Kodayake babu wani sirri don kawar da lactate, yana yiwuwa inganta matakin lactate.
Duk yadda muka dace, idan muka wuce madaidaicin madaidaicin lactate, agogon nan da nan ya fara yin la'akari don sanin tsawon lokacin da za ku iya ci gaba da wannan ƙoƙarin. Akasin haka, motsa jiki a ƙasa da ƙofar lactate yana ba mu damar kula da makamashi na dogon lokaci.
Kuna iya horar da jiki don yin aiki a mafi girma ba tare da gina lactate ba kuma ƙara yawan lactate kofa. Duk da haka, wannan yana buƙatar ingantaccen tsarin aerobic don ingantawa. Duk da yake wannan ba a zahiri "hana" ginawar lactate ba, yana nufin za mu iya gudu da sauri da tsayi kafin mu kai ga ƙonewar tsoka.
A zahiri, makasudin horar da wasan motsa jiki don gasa da dalilai na aiki ya ta'allaka ne akan haɓaka bakin lactate.
Misali, dan tseren da ya yi gudun kilomita 10 a cikin sa'a daya na tsawon kilomita da yawa zai yi amfani da tsarin motsa jiki. Mutumin da ba shi da lafiya zai iya tafiyar da sauri iri ɗaya, amma saboda tsarin su na motsa jiki ba shi da inganci da horarwa, za su dogara da makamashin anaerobic don ci gaba, wanda zai haifar da ƙara yawan lactate da gajiya saboda gina jiki.
Idan wannan mutum na biyu ya ci gaba da yin horo a kusa ko kusa da iyakar lactate ɗin su na yanzu, za su iya yin gudu a cikin wannan taki ba tare da amfani da makamashin anaerobic ba, kuma wannan zai kawar da haɓakar lactate. Ko da kuwa, da zarar kun isa bakin kofa na lactate, kun kasance ƙarƙashin duk tasirin da ke tattare da ginin lactate kuma akwai kaɗan da zaku iya yi ban da. huta da numfasawa sosai.