نقش تعیین‌کننده تغذیه در تسریع فرآیند بازتوانی ورزشکاران
محورهای موضوعی : بیوشیمی و تغذیه ورزشی
دانیال تارمست
1
(واحد پرند، دانشگاه آزاد اسلامی)
کلید واژه: بازتوانی, آسیب ورزشی, کربوهیدرات, پروتئین, چربی, ریزمغذی,
چکیده مقاله :
با توجه به تعدد میزان آسیب دیدگی در ورزش، آسیب دیدگی ورزشی علاوه بر تأثیرات بدنی و روانی بر ورزشکاران، هزینه‌های هنگفتی را به تیم‌ها و فدراسیون‌های ورزشی تحمیل می‌کنند. این هزینه‌ها شامل درمان، جراحی، و دوره‌های طولانی بازتوانی می‌باشد. با این حال، یک برنامه تغذیه‌ای متناسب و دقیق در دوره بازتوانی می‌تواند به کاهش این هزینه‌ها کمک کند، زیرا سرعت بهبودی را افزایش داده، و از آسیب‌های مجدد پیشگیری می‌نماید. در دوره بازتوانی، پروتئین نقش حیاتی در ترمیم بافت‌ها و جلوگیری از تجزیه عضلانی ایفاء می‌کند، و مصرف روزانه 2/1 تا 2 گرم به ازای هر کیلوگرم وزن بدن با تاکید بر اهمیت لوسین توصیه می‌شود. کربوهیدرات‌ها، به عنوان منبع اصلی انرژی، نقش مهمی در تسریع روند بهبودی دارند، به طوری که تقریباً 3 تا 5 گرم بر کیلوگرم وزن بدن یا 55% کالری‌های مصرفی از کربوهیدرات‌های پیچیده تأمین شود. چربی‌ها نیز باید تقریباً ۲۰ تا ۲۵% کالری مصرفی را تشکیل دهند، که معادل 8/0 تا ۲ گرم به ازای هر کیلوگرم وزن بدن در روز می‌باشد. نشان دهده شده است که استفاده از منابع سالم نظیر روغن زیتون، آووکادو و ماهی به کاهش التهاب و پشتیبانی از ترمیم بافت کمک می‌کنند. همکاری میان مربیان، ورزشکاران، و مدیران ورزشی با متخصصان تغذیه ورزشی برای توسعه و اجرای برنامه‌های تغذیه‌ای مناسب، نه تنها به سرعت‌بخشی به فرآیند بازتوانی کمک می‌کند بلکه از هزینه‌های مالی ناشی از آسیب‌دیدگی‌های ورزشی نیز جلوگیری می‌نماید. تغذیه متعادل و هدفمند، شامل مصرف پروتئین کافی، کربوهیدرات‌های پیچیده و چربی‌های سالم بوده، که اساس بازگشت سریع‌تر ورزشکاران به سطوح عملکردی بالا را فراهم می‌آورد، و به کاهش دوره‌های بازتوانی و هزینه‌های مرتبط کمک می‌کند. با توجه به تعدد میزان آسیب دیدگی در ورزش، آسیب دیدگی ورزشی علاوه بر تأثیرات بدنی و روانی بر ورزشکاران، هزینه‌های هنگفتی را به تیم‌ها و فدراسیون‌های ورزشی تحمیل می‌کنند. این هزینه‌ها شامل درمان، جراحی، و دوره‌های طولانی بازتوانی می‌باشد. با این حال، یک برنامه تغذیه‌ای متناسب و دقیق در دوره بازتوانی می‌تواند به کاهش این هزینه‌ها کمک کند، زیرا سرعت بهبودی را افزایش داده، و از آسیب‌های مجدد پیشگیری می‌نماید.
Sports-related injuries have profound implications for athletes, encompassing their physical and mental health, a fact that must be acknowledged in light of the incidence of such incidents. In addition, organizations and sports federations bear significant financial burdens due to these injuries. The aforementioned expenditures comprise a wide range of medical interventions, including treatment, surgery, and the lengthy periods of rehabilitation that follow. A meticulously planned and precise nutritional plan implemented during the rehabilitation phase can substantially reduce costs by promoting speedy recovery and mitigating the likelihood of re-injuries. Protein is essential for tissue repair and preventing muscle degeneration during rehabilitation. A daily protein intake of 1.2 to 2 grams per kilogram of body weight is strongly advised, with leucine being particularly crucial. Due to their status as the primary energy source, carbohydrates play a crucial role in facilitating the process of recovery. It is advised that approximately 3 to 5 grams per kilogram of body weight, or 55% of caloric intake, comprise complex carbohydrates. It is crucial to emphasize that lipids should constitute approximately 20 to 25% of one's daily caloric intake. This equates to 0.8 to 2 grams of fat per kilogram of body weight per day. Empirical evidence supports the notion that integrating nourishing components into one's dietary plan, such as fish, avocado, and olive oil, is advantageous. It has been discovered that these nutrients reduce inflammation and promote tissue repair effectively. Coaches, athletes, and sports administrators can develop and implement effective nutrition programs by collaborating with sports nutrition specialists. This collaborative effort mitigates the financial strain of sports injuries while concurrently expediting the recuperation process. A balanced and concentrated dietary plan, comprising adequate quantities of protein, complex carbohydrates, and nourishing fats, is the foundation for athletes to reestablish their highest performance levels rapidly. Additionally, this dietary plan contributes to reducing recovery periods and relevant costs.
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