Umhlahlandlela Wakho Ophelele Weziphuzo Zezemidlalo

-Delile

• Yini ngempela kwiziphuzo zezemidlalo?
• Uketshezi
• Ama-Carbs
• Ama-electrolyte
• Ngabe usidinga nini ngempela isiphuzo sezemidlalo?
• Izinhlobo Ezihlukene Zeziphuzo Zezemidlalo kanye Nompusha
• Iziphuzo Zezemidlalo Ezilungele Ukuphuza
• Iziphuzo zezemidlalo ezinamandla
• Amathebulethi Esiphuzo Sezemidlalo
• Buyekeza kwe-

Iziphuzo zezemidlalo empeleni ziyiziphuzo ezinemibala enoshukela ezimubi kuwe njengesoda, akunjalo? Yebo, kuya ngokuthi.

Yebo, iziphuzo zezemidlalo zinoshukela futhi omningi. "Ibhodlela elilodwa le-16.9 oz liqukethe amathisipuni angaphezu kwesikhombisa kashukela owengeziwe," kusho u-Angie Asche M.S., R.D., we-Eleat Sports Nutrition, LLC. Le ndlela ishukela kakhulu kunabantu abaningi okufanele babe nayo noma abayidingayo esiphuzweni. "Lokhu kunikeza amandla engeziwe ngaphandle kwezakhi ezibalulekile futhi kungase kubangele ukushintshashintsha kukashukela wegazi usuku lonke," kusho isazi sezokudla esibhalisiwe uKelly Jones, M.S. Futhi, ezinye iziphuzo zezemidlalo zinama-flavour okufakelwa, okokunandisa, nemibala, abantu abaningi abathanda ukukugwema. (Okuhlobene: Le mikhiqizo emisha iguqula amanzi ayisisekelo abe yisiphuzo sempilo esimnandi)

Iziphuzo zezemidlalo zenzelwe ukusiza nge-hydration kanye ne-fueling ngesikhathi sokuzivocavoca okukhulu, kepha inkinga (nokuthi i-rap yabo embi isukaphi) kulapho abantu bezamela isiphuzo sezemidlalo lapho bengenaso nhlobo. Cha, awudingi i-Gatorade uma udla ukudla kwakho kwasemini etafuleni lakho noma ngemva kwembangela yemizuzu engu-20 ku-elliptical. "Uma ukujima kwakho kuthatha ihora noma ngaphansi, mancane amathuba okuthi empeleni udinga isiphuzo sezemidlalo," kusho u-Angie Asche M.S., R.D., we-Eleat Sports Nutrition, LLC.

Yini ngempela kwiziphuzo zezemidlalo?

Ukuphendula lokho, okokuqala, nakhu okunye okwengeziwe mayelanayini ngempela kwiziphuzo zezemidlalo?

Ngokuyinhloko, isiphuzo sezemidlalo sibilisa izingxenye ezintathu — i-fluid, i-carbs nama-electrolyte.

Uketshezi

Okuwuketshezi esiphuzweni sezemidlalo kuhloselwe ukufaka esikhundleni uketshezi olulahlekelwe ukujuluka. I-American College of Sports Medicine (ACSM) incoma ukuthi abasubathi bagweme ukulahlekelwa ngaphezu kwamaphesenti angu-2 wesisindo somzimba wabo oketshezi ngesikhathi sokuzivocavoca. Isibonelo, owesifazane ongamakhilogremu angu-140 akufanele alahlekelwe ngaphezu kwamakhilogremu angu-2.8 ngesikhathi sokuzivocavoca. Uma lokho kwenzeka, lokho kuwuphawu lokuphelelwa amanzi emzimbeni. Wenacan buyisela la manzi ngamanzi, kepha kunezinto ezimbili ezibalulekile kuziphuzo zezemidlalo ezingabenza bakhethe kangcono kuleli cala.

Ama-Carbs

Le macronutrient ibamba iqhaza elibalulekile ekwakhekeni kwesiphuzo sezemidlalo ngoba "yiyona ndlela esheshayo yamandla emisipha ngesikhathi sokuzivocavoca," kusho isazi sezokudla esibhalisiwe uKelly Jones, M.S. Ama-carbohydrate angaba ngamajamo namasayizi amaningi, kodwa wonke ahlukana abe ushukela olula, onikeza amandla okusebenza kwansuku zonke nokuzikhandla ngokomzimba njengokuvivinya umzimba. "Lapho ama-carbs emzimbeni wakho esehlile, umfutho nobude bokuzivocavoca kwehla," kusho uJones. (Related: Ingabe Uzwile Ngokuhlanzwa KweCarb?)

Okufanelekile, iziphuzo zezemidlalo kufanele ziqukethe izinhlobo ezimbili zoshukela, njenge-glucose ne-fructose (izithelo zikashukela), ukusiza ukumunca amathumbu. Ushukela ngamunye une-transporter yawo (iprotheni esiza ukuthi ifike lapho idinga ukuya khona emzimbeni) ukuyihambisa emathunjini amancane. Uma kufakwa ushukela omningi kakhulu, ungaqeda abathwali futhi kubangele uketshezi olungafuneki lungene emathunjini. Lokhu kuholela ekuqunjelweni, ekuphatheni kabi nasekucinaneni okubuhlungu. "Ngokuthola ushukela amabili ahlukene, isisu sikwazi ukumunca ama-carbs kalula, sisize ukunciphisa ukucindezeleka kwamathumbu okungaba yinto evamile ngesikhathi sokuzivocavoca," kusho uJones. (Kuhlobene: Ukudla Oku-5 Okubonakala Kungenabungozi Okubangela I-Belly Bloat)

Iziphuzo eziningi zezemidlalo zinamaphesenti angaba ngu-4-8 amaphesenti, okusho ukuthi kukhona amagremu azungeze u-4 kuye ku-8 wama-carbs ngamamililitha ayi-100 ketshezi. Amaphesenti we-6-8 we-carbohydrate ayalingana nenani likashukela nosawoti ngokwemvelo okutholakala egazini, ngakho-ke kuvumela umzimba ukuthi umunce kalula iziphuzo ngokushesha.

Ama-electrolyte

Igama elihle lokuchaza zombili i-sodium ne-potassium, ama-electrolyte nawo alahlekile ngomjuluko. Ukukufaka okunye kuyingxenye ebalulekile yokuhlala unamanzi ngoba kukhuthaza ibhalansi yoketshezi emzimbeni. Amaseli adinga ukuba namazinga afanele e-sodium ne-potassium ukuze asebenze kahle, futhi lawo mazinga aphuma lapho uphelelwa amanzi emzimbeni. Yize i-sodium ithole idumela elibi emhlabeni wokudla, kuyadingeka ukuthi abasubathi bathathe indawo yokulahlekelwa kwe-sodium ngesikhathi sokuzivocavoca okunzima ukuvimbela ukuphelelwa amandla kwamanzi. "Ngenkathi ukulahlekelwa kasawoti [aka sodium] kungahluka kuye ngomuntu, ukulahleka kukhulu kakhulu ngomsebenzi omkhulu wokukhuthazela," kusho uJones. (Okuhlobene: Ungahlala Kanjani Umanzi Lapho Uqeqeshelwa Umjaho Wokukhuthazela)

Ngabe usidinga nini ngempela isiphuzo sezemidlalo?

Iziphuzo zezemidlalokukhona kuzuzisa ezimweni ezithile. Uma uvivinya umzimba ngokulingene ngamandla amakhulu isikhathi eside kunehora, isiphuzo sezemidlalo sizogcina ukusebenza emazingeni aphezulu. "Ngemuva kwemizuzu engaba ngu-60 yokuzivocavoca, izitolo zama-carbohydrate emisipha ziyancipha, njengoba kwehla noshukela egazini, okunciphisa amazinga akho amandla futhi kubangele ukukhathala," kusho uJones. Abasubathi abaqeqesha amahora amaningi ngosuku, njengabagijimi be-marathon noma ama-triathletes, baphakathi kwalabo abazohlomula ngeziphuzo zezemidlalo, kusho u-Asche.

Vele uphuze kancane, njengoba ezinye iziphuzo zezemidlalo zingabangela izinkinga zesisu, ngenxa yekhono elilinganiselwe lomzimba lokumunca inani elikhulu lama-carbohydrate noketshezi. Qala ngokuphuza kancane ngesikhathi futhi ugcine umthamo uphansi, yisho ama-ounces amane ukuze uqale. Uma ungenayo i-GI yokucindezeleka, phuza kakhulu. Inani olidingayo liya ngesisindo somzimba wakho, isilinganiso sokujuluka, ukulahleka kwe-sodium, kanye namandla womsebenzi, kepha umthetho omuhle wesithupha ngama-ounces ayisishiyagalombili njalo ngemizuzu engama-30 elandela okungenani imizuzu engama-60 yokuzivocavoca.

Izinhlobo Ezihlukene Zeziphuzo Zezemidlalo kanye Nompusha

Uma unqume ukuthi isiphuzo sezemidlalo kungumqondo omuhle kuwe, ungamangala lapho wazi ukuthi zingaki izinketho ezikhona. Ukukhetha ukuthi yiluphi uhlobo lwesiphuzo semidlalo oluza ekuthandweni komuntu siqu, kepha uJones uncoma iziphuzo zezemidlalo eziyimpuphu ezixubana namanzi, futhi uphakamisa ukuthi kungakhethwa ukunambitheka noma imibala yokufakelwa lapho kungenzeka.

Iziphuzo Zezemidlalo Ezilungele Ukuphuza

Phakathi kwezinketho ezithandwa kakhulu zeziphuzo zezemidlalo uhlobo lohlobo lwamabhodlela endaweni yakho yokuphuza. Ukuhlala eduze nesoda emashalofini esitolo, akumangalisi ukuthi laba bathola i-rap embi kangaka. Nokho, lezi zinketho zilungele umsubathi ohambeni, ongafuni ukubhekana namaphilisi noma izimpushana. (Okuhlobene: U-Megan Rapinoe Ekubuyiseleni, Ukufakwa Kwamanzi, kanye Namamodeli Aye Athandwayo Owesifazane Ezemidlalo)

• I-Gatorade (Buy It, $31 for 24, amazon.com) kanyeI-Powerade (Thenga It, $ 23 for 24, amazon.com) yimikhiqizo emibili engafika engqondweni. Kokubili kufana kakhulu ngokwezithako nangokunambitheka, okufana noshukela, i-glucose, i-sodium, i-potassium, ama-flavour emvelo,futhi imibala efana nophuzi #5. U-Asche uncoma iGatorade Organic entsha kumakhasimende akhe ngoba ayinayo imibala nama-flavour okufakelwayo. Lezi zinketho ezimbili zibonakala zifana kakhulu, kusho iVitamin Water, kepha zinesilinganiso esingcono sama-carbs nama-electrolyte kubasubathi. Nakuba, i-Vitamin Water ayinayo i-potassium futhi ine-carbs ephansi nama-calories kuneziphuzo zezemidlalo zendabuko.
• BODYARMOR (Buy It, $25 for 12, amazon.com) iyingane entsha ebhulokhini ene-potassium eningi kunezinye iziphuzo zezemidlalo, ngenxa yesisekelo sayo samanzi kakhukhunathi anothe nge-potassium. Uma uzibuza ukuthi ngabe udinga i-potassium engaphezulu kune-sodium, impendulo kungenzeka ukuthi ayikho. Empeleni ujuluka cishe izikhathi eziyisi-7 ngaphezulu kwe-sodium kune-potassium. (Okuhlobene: Izinzuzo Zezempilo Ezisekelwe Isayensi Zamanzi Kakhukhunathi)
• Kukhona iziphuzo ezahlukahlukene zezemidlalo ezinamakhalori aphansi emakethe, kuthi ezintsha zivele njalo. Njengoba ushukela ukhathazeka kakhulu kwezempilo, akumangazi ukuthi izinkampani eziningi zenza izinketho ezinoshukela ophansi noma iziphuzo zemidlalo ezinoshukela wokuzenzela. Lokho kusho, isibuyekezo sika-2016 esishicilelwe ku-Ijenali Yamazwe Ngamazwe Yezokudla Kwezemidlalo kanye Ne-Metabolism Yokuzivocavocaithole ukuthi ukuphuza isiphuzo sezemidlalo esinoshukela omningi ukwenza uphethiloli othatha isikhathi eside kunemizuzu engama-60 "akukuhlehli" amakhalori ashiswe ngenkathi uzivocavoca. Ngamanye amazwi, uma kusetshenziswa njengoba kuhlosiwe, ukuphuza iziphuzo zezemidlalo ezinoshukela omningi cishe ngeke kube nomthelela ekuzuzeni isisindo. Noma kunjalo, izinketho zokuphuza okuphuza ikhalori eliphansi, njengeG2 (Thenga It, $ 10 for 12, amazon.com) futhiNooma (Buy It, $29 for 12, amazon.com), hlinzeka cishe ngama-calories angu-30 kanye cishe nohhafu kashukela kanye nenani elifanayo lama-electrolyte njengeziphuzo zezemidlalo ezijwayelekile. Lokhu kungaba usizo ekusebenzeni okuphansi okuhlala isikhathi eside kunehora, njengokugibela ibhayisikili ngokukhululeka, noma ukujima okunamandla okuthatha isikhathi esifushane okukwenza ujuluke kakhulu futhi kudinga nje inani elincane lokushintshwa kwe-carb.

Iziphuzo zezemidlalo ezinamandla

Amaphakethe ayimpuphu akuvumela ukuthi uzilungiselele isiphuzo, okungase kudinge umsebenzi omningi kunamabhodlela alungele ukuphuzwa, kodwa athengeka kakhulu futhi anciphisa kupulasitiki. (Okuhlobene: Izigaxa Ezinhle Ezizokugcina Ungenamanzi Futhi Uvukile Ngokwemvelo)

Ngokufanelekile, uzolandela imiyalo yephakheji ukuthola i-fluid efanele, i-electrolyte, ne-carb balance, kepha ungahle uthande ukwengeza amanzi athe xaxa uma unesisu esibucayi. Kunenqwaba yeziphuzo zezemidlalo eziyimpuphu ongakhetha kuzo, okuhlanganisa:

• I-Skratch Labs (Kepha It, $ 19 for 20, amazon.com) iyintandokazi kubasubathi ngoba isebenzisa izithako zemvelo njengoshukela womoba, uwoyela kalamula, nejusi likalamula. Iphinde ibe noshukela omncane kunezinye iziphuzo zezemidlalo eziyimpuphu, ezinama-carbohydrate angamaphesenti angu-4, okwenza kube inketho enhle kulabo abaqaphele izinkinga ze-GI namanye amafomula.
• I-Gatorade Endurance Formula (Buy It, $22 for 32-oz. container, amazon.com) inama-electrolyte amaningi kunanoma iziphi ezinye iziphuzo zezemidlalo kunoma yisiphi isigaba, ngakho-ke inketho enhle yamajezi asindayo noma izimo zezulu ezishisayo. Uma ungaqiniseki ukuthi uyiswidi esindayo, qaphela uma ugcina ngefilimu emhlophe (lokho kungusawoti) esikhumbeni sakho noma ihembe elimanzi ngemuva kokuzivocavoca. Uma kunjalo, ujuluka ngaphezu kweziningi. (Okuhlobene: Ingabe Kuphephile Ukusebenza Emgodini Wokushisa?)
• I-tailwind (Buy It, $17 for 7, amazon.com) inokunambitheka "okumnandi kancane" kunezinye izinketho, futhi ihlanganisa kokubili i-glucose ne-sucrose ukusiza ngokumuncwa kwe-carb.
• Uketshezi IV (Buy It, $24 for 16, amazon.com) iyingxube ye-electrolyte hydration eqhosha ngokuphindwe kabili ama-electrolyte eziphuzo zezemidlalo zendabuko, amavithamini angu-5 abalulekile, izithako ezilula nezibonakalayo, kanye nokusetshenziswa "kobuchwepheshe bezokuthutha kwamaselula" (CTT). Abasunguli laba bathi ugqozi lwabo lokusebenzisa iCTT luqhamuke kusayensi ebizwa ngokuthi oral rehydration therapy, eyasungulwa yinhlanganiso yeWorld Health Organisation (WHO) ukuze isize ukuhlenga impilo yabantwana ababulawa yikuswelakala kwamanzi emazweni angathuthukiyo. Bathi isilinganiso esifanele se-Liquid IV se-sodium ne-glucose, amanzi athuthelwa emzimbeni wakho ngokushesha kunamanzi okuphuza wodwa. Akukaze kube khona ucwaningo ngalokhu kubadlali, kepha kungakufanele ukudubula uma uzizwa njengamanzi wendabuko noma ezinye iziphuzo zezemidlalo ezingakusiki.
• I-DripDrop (Thenga It, $ 10 for 8, amazon.com) icishe ifane ne-Liquid IV, ngoba ithuthukiswe ngudokotela ocabanga ngomuthi wokubuyisela amanzi emzimbeni ngomlomo. Le nkampani ithi ifomula yabo enelungelo lobunikazi inikeza amazinga e-electrolyte afanele ngokwezokwelapha ahambisana namazinga we-WHO.

Amathebulethi Esiphuzo Sezemidlalo

Yize amaphilisi angenakunyakaziswa evame ukukhangiswa njengeziphuzo ze-hydration zabasubathi, amaningi aqukethe kuphela ama-electrolyte. "Akukho kulokhu okukhethwa kukho okuzohlinzeka ngama-carbohydrate anele, ngoba enzelwe ukugcwalisa nje ukulahleka kwe-electrolyte ngomjuluko," kusho u-Asche. Ushukela eziphuzweni zezemidlalo uyadingeka ukuze kufakwe uketshezi, kodwa abanye abasubathi bakhetha ukuhlanganisa ama-carbs ekudleni nesiphuzo se-electrolyte. Uma ukhetha okukodwa kwalokhu okukhethwa kukho, uJones uncoma ukumatanisa noju noma izithelo ezomisiwe zama-carbohydrate athile.

• I-Nuun (Ithenge, $ 24 ngamashubhu ama-4 / ama-40 servings, amazon.com) amathebulethi aqukethe i-300 mg sodium ne-150 mg potassium, ephakeme kancane kuneziphuzo zezemidlalo ezilungele ukuphuzwa. Banayo iqabunga le-stevia, elinikeza ukunambitheka okumnandi ngaphandle kwama-alcohol alcohol, okungacasula isisu.
• Gu Hydration Isiphuzo Tab (Ithenge, $ 24 ngamashubhu ama-4 / ama-servings angama-48, amazon.com) acishe afane kakhulu neNuun anama-320 mg we-sodium, ama-55 mg we-potassium futhi afakwe ushukela weStevia nomoba.

Buyekeza kwe-