Ezweni lezemidlalo, amagama amaningi obuchwepheshe noma amagama ezinto asetshenziswa esingazazi ukuthi ayini. Kungenzeka ukuthi uke wezwa nge-lactic acid, eyaziwa nangokuthi i-lactate. Le nto yamakhemikhali inomsebenzi wokunquma ku-anaerobic metabolism.
Ngokuvamile bekulokhu kuhlobene nobuhlungu obubangelwa izintambo zezicathulo, kodwa isayensi iye yayiphikisa leyo nkolelo. Noma kunjalo, kuyathakazelisa ukuthi uyaqonda ukuthi kuthinta kanjani ukusebenza kwezemidlalo.
Ikhiqizwa kanjani?
Umzimba wondla imisipha ngenqubo ebizwa ngokuthi i-glycolysis, lapho wephula khona i-glucose (ekudleni okudlayo) bese ukhiqiza i-adenosine triphosphate (ATP). I-ATP yilokho amaseli emisipha yakho ayisebenzisela uphethiloli. Kodwa inani le-ATP elikhiqizwa ku-glycolysis lincike ekutheni umoya-mpilo ukhona yini ngesikhathi se-glycolysis.
Uma sizivocavoca ngokuqina okukhulu, umzimba uya ngokuya uncika emicupheni yemisipha enyakazayo ukuze uthole amandla. Kodwa le micu ethile ayinawo amandla okusebenzisa umoya-mpilo ngendlela ephumelelayo. Ngakho ekuqeqeshweni okunzima, njengalapho uphakamisa izinsimbi ezisindayo noma ucindezela imikhawulo yenhliziyo nemithambo yegazi, isidingo se-ATP siphezulu, kodwa amazinga komoyampilo aphansi. Uma lokho kwenzeka, i-glycolysis iba i-anaerobic. Ku-anaerobic glycolysis, umkhiqizo wokugcina wokuwohloka kweglucose yi-lactate. Lokhu kubangela amazinga aphezulu e-lactate ejikelezayo egazini.
Ngaphezu kwalokho, abacwaningi bathole ukuthi i-lactate ikhiqizwa kaningi kunalokho ebesikucabanga, ngisho nangaphansi kwezimo ze-aerobic.
I-Lactic acid ingumphumela we ukusetshenziswa kweglucose njengophethiloli lapho umoya-mpilo ungekho. Into evamile ukuthi ibonakala ekuzilolongeni okuphezulu kanye nobude besikhathi esimaphakathi. Le asidi inesibopho sokumaka izindlela ezimbili ezahlukene zamandla (i-alactic anaerobic ne-lactic anaerobic) lapho umzimba wethu ungenawo umoya-mpilo odingekayo ukuze uthole amandla.
Ngamanye amazwi: uma senza umfutho ophezulu, ukuzivocavoca isikhathi esifushane (HIIT), umzimba usebenzisa i-glucose ukuze ube namandla futhi uyihlukanise ibe i-lactic acid. Uma le nto ingasuswa noma ingasetshenzisiwe, sizoqaphela ukukhathala kwemisipha (okunye okudidayo nokuqina).
Kungani kuvela ukukhathala kwemisipha?
Empeleni, akudingekile ukwenza ukuqeqeshwa okujulile ukuze umzimba ukhiqize i-lactic acid; kodwa ukuba nokugxiliswa okuphansi okunjalo, ngeke siqaphele noma yiziphi izimpawu. Kunalokho, lapho sikhiqiza kakhulu, umzimba ungase ungakwazi ukuwuqeda noma ukuwusebenzisa, yingakho ukukhathala kwemisipha kubonakala ngokuqeqeshwa okujulile. Nokho, nakuba izinga eliphezulu lale asidi lihlobene nemisipha ekhathele, i-lactate ayibangeli ukukhathala. Okuyifeza ngempela ukwanda kwe-asidi esicutshini.
Uma kunenani elikhulu le-lactic acid, kungenzeka ukuthi umzimba wethu uvimbela amanye ama-anaerobic enzyme futhi imisipha iphelelwe amandla. Ngaphezu kwalokho, lokhu okweqile kuphinde kuthinte ukumuncwa kwe-calcium emisipheni futhi imicu ngeke ikwazi ukugoqa.
Izimpawu ezivame kakhulu ukuvutha kwemisipha, amajaqamba, isicanucanu, ubuthakathaka, noma umuzwa wokukhathala. Kuyindlela nje yomzimba wakho yokukucela ukuthi uyeke. Lezi zimpawu zivela ngokushesha, ngakho ubuhlungu obuzwayo ngosuku noma ezimbili kamuva abuhlangene ne-lactic acid. Imisipha nje ilulama ekuzilolongeni okwenzile. Lobu buhlungu baziwa ngokuthiukubambezeleka kokuqala kobuhlungu bemisipha".
Kafushane, ukukhiqiza i-lactic acid eyeqile kuyinkinga yokufinyela kwemisipha, ngoba amandla awafinyeleli kuwo futhi awathandi ukufinyezwa kwemicu.
Ingakanani i-lactic acid eningi kakhulu?
Ukwakheka kwe-lactic acid kuyisihluthulelo ekusebenzeni, nakuba umuntu ngamunye enomkhawulo ohlukile. Okusho ukuthi, iphuzu lapho i-asidi inqwabelana kakhulu ngaphezu kwamazinga okuphumula lapho sizivocavoca. Lapho ukuqina kokuzivocavoca kuphezulu, sizovame ukunqwabelana.
Kukhona ezinye izikhathi zokuqeqesha ezingavuna ukuthuthukiswa komkhawulo. Okungukuthi, ukusiza ukubambezela iphuzu lapho leyo asidi inqwabelana khona futhi kubonakala ukukhathala. Ngalokhu singathuthukisa amamaki ejubane, isibonelo, njengoba umzimba wethu ungasekela ukuqina okukhulu ngaphandle kokukhathala.
Ingabe kuyiqiniso ukuthi singakwazi "ukuqeqesha" ukukubekezelela?
Ukuze uthuthukise umkhawulo, kufanele uqeqeshe ngaphansi kwemiphumela ye-lactic acid, ukuze imetabolism yakho ijwayele ukuzivumelanisa nayo. Uzofunda ukuthi ungayisebenzisa kanjani kabusha noma uyisuse ngempumelelo ukuze uthuthuke.
Noma kunjalo, alikho inani elibekiwe lomkhawulo. Ngisho noma abantu ababili bedla izinga elifanayo lomoya-mpilo, ukusebenza kungase kuhluke kakhulu ngenxa yaleyo asidi. Lokhu kusho ukuthi uma umsubathi enomkhawulo ku-75% we-VO2 max yakhe, uzoba nokusebenza okuphezulu uma kuqhathaniswa nomunye ono-60% (lesi sibalo sivamile kubantu abangazilolongi).
Ngakho-ke, kusukela manje, zama ukuthuthukisa ngokubhekana nokukhathala kwemisipha. Lokho akusho ukuthi uthatha umzimba wakho ngokwedlulele, ngoba ungagcina usuzilimazile noma ubeke impilo yakho engozini.
Uyini umkhawulo we-lactate?
I-lactate threshold iyindawo lapho umzimba ungakwazi ukukhipha i-lactate ngezinga ekhiqizwa ngalo. Yilapho i-lactate iqala ukugcwala egazini. Kungenzeka ngenxa yokwanda kokukhiqizwa noma ukwehla kwe-lactate clearance. Ngesikhathi sokuzivocavoca, amazinga e-lactate ayakhuphuka futhi iphinde isetshenziswe ukuze ifuthe amanye amaseli nezinqubo emzimbeni.
Umoya-mpilo uyadingeka ukuze kusetshenziswe i-lactate. Kodwa lapho ukuvivinya umzimba kufinyelela umfutho ongaphezu kwalokho uhlelo lwe-aerobic olungakwazi ukuluphatha, i-lactate yakheka egazini. Uma umkhawulo we-lactate usufinyelelwe, umzimba ukhiqiza i-lactate futhi ukhiphe ama-ion e-hydrogen amaningi, okuholela ekwehleni kwe-pH nendawo ene-acidic eyengeziwe kumaseli emisipha, okubangela lokho kusha.
Isibonelo, ukwenza ama-squats esikhawu ngesisindo esiphakathi kokuphindaphinda okungu-10 kuya kwezingu-15 cishe kuzoholela ekushiseni okuhlobene ne-pH emzimbeni wakho ophansi. Lokhu kusha kuwumphumela oqondile wokuthi umzimba ugaye i-glucose ngokushesha kunokuba ukwazi ukunikeza umoya-mpilo.
Ngalesi sikhathi, siphefumula kanzima futhi singase sizizwe sishodelwa umoya njengoba umzimba uzama ukwandisa umthamo wawo womoya-mpilo. Singase siyeke ukuzikhandla futhi siqaphele ukusha kuyanyamalala njengoba i-pH yeselula ikhuphuka futhi nokukhathala okukhulu emisipha kuqala ukufiphala.
Ungakuvimbela kanjani?
Nakuba ingekho imfihlo yokukhipha i-lactate, kungenzeka ukwandisa umkhawulo we-lactate.
Kungakhathaliseki ukuthi silingana kangakanani, uma sidlula umkhawulo we-lactate, iwashi ngokushesha liqala ukuphawula ukuze linqume ukuthi ungawugcina isikhathi esingakanani lowo mzamo. Ngokuphambene nalokho, ukuzivocavoca ngaphansi komkhawulo we-lactate kusivumela ukuthi sigcine amandla isikhathi eside.
Ungakwazi ukuqeqesha umzimba ukuthi usebenze ngamandla amakhulu ngaphandle kokunqwabelana kwe-lactate futhi ukwandise umkhawulo wakho we-lactate. Nokho, lokhu kudinga ukusebenza kahle kohlelo lwe-aerobic ukuze luthuthuke. Nakuba lokhu “kungavimbeli” ukwakheka kwe-lactate ngokobuchwepheshe, kusho ukuthi singagijima ngokushesha nangesikhathi eside ngaphambi kokufinyelela iphuzu lokushiswa kwemisipha.
Eqinisweni, inhloso yokuqeqeshwa kwe-aerobic ngezinjongo zokuncintisana nokusebenza izungeza ekwandiseni umkhawulo we-lactate.
Isibonelo, umgijimi oqhudelanayo ogcina ijubane lamakhilomitha ayi-10 ngehora amakhilomitha ambalwa uzosebenzisa ngokuyinhloko uhlelo lwe-aerobic. Umuntu onesimo esincane angagijima ngejubane elifanayo, kodwa ngenxa yokuthi isimiso sabo se-aerobic asisebenzi kahle futhi siqeqeshekile, bazoncika emandleni e-anaerobic ukuze baqhubeke, okuholela ekwandeni kwe-lactate nokukhathala ngenxa yokwakheka kwe-metabolite.
Uma lo muntu wesibili eqhubeka eziqeqesha emngceleni wakhe we-lactate wamanje noma eduze nawo, uzokwazi ukugijima ngaleso sivinini ngaphandle kokusebenzisa amandla e-anaerobic, futhi lokhu kuzoqeda ukunqwabelana kwe-lactate okuhlobene. Kungakhathaliseki ukuthi, uma usufinyelele umkhawulo wakho we-lactate, ungaphansi kwayo yonke imiphumela ehlobene nokwakheka kwe-lactate futhi kuncane ongakwenza ngaphandle phumula futhi uphefumule ujule.