Ingabe Kufanele Uphuze Iziphuzo Zezemidlalo Esikhundleni Samanzi?

-Delile

• Amanzi Neziphuzo Zezemidlalo
• Izithako Eziyinhloko Eziphuzweni Zezemidlalo
• Iziphuzo Zezemidlalo Zingabasiza Abasubathi
• Ukuzivocavoca Isikhathi Esifushane
• Ithimba Lezemidlalo Nokuzivocavoca Okungaphakathi
• Ukuzivocavoca Okuqhubekayo Okuqhubekayo
• Mangaki amaCarbs?
• Azidingekile Kubantu Abaningi
• Uhlobo nokuqina kokuzivocavoca umzimba
• Zingathinta Ukwehla Kwesisindo
• Iziphuzo eziningi ezahlukahlukene zingakusiza ukuthi uhlale unamanzi
• Ukuhlala Unamanzi
• Ezinye Izinketho Zokuhlala Unamanzi
• Ukujabulela Isiphuzo Sakho
• Okusemqoka

Uma uke wabukela ezemidlalo, kungenzeka ukuthi uke wabona abagijimi bephuza iziphuzo ezinemibala egqamile ngaphambi, ngesikhathi noma ngemuva komncintiswano.

Lezi ziphuzo zemidlalo ziyingxenye enkulu yezokusubatha namabhizinisi amakhulu emhlabeni wonke.

Abantu abaningi bakholelwa ukuthi lezi ziphuzo ziyisidakamizwa somlingo sokwenza ngcono ukuvivinya umzimba, noma ngabe awuyena umgijimi.

Kodwa-ke, abanye bazokutshela ukuthi lokhu kungukumaketha nje futhi kufanele unamathele emanzini.

Amanzi Neziphuzo Zezemidlalo

Amanzi akha iningi lesisindo somzimba wakho futhi abalulekile ekusebenzeni kahle komzimba wakho ().

Ngaphezu kokulahlekelwa ngamanzi ngomchamo, umjuluko nendle, umzimba wakho uhlala ulahlekelwa ngamanzi ngesikhumba sakho nangomoya okhipha kuwo ().

Ukushintsha lokhu kulahleka nokukhuthaza ukusebenza kahle kwezempilo nokuzivocavoca umzimba, kuvame ukunconywa ukuthi uphuze uketshezi njalo usuku lonke (,).

Yize izidingo zingahluka, ukudla okunconywayo nsuku zonke kuketshezi kungama-ounces angama-91 (amalitha angu-2.7) kwabesifazane abadala kanye nama-ounces ayi-125 (3.7 amalitha) kwabesilisa abadala (5).

Izithako Eziyinhloko Eziphuzweni Zezemidlalo

Amanzi ayisithako esikhulu seziphuzo zemidlalo, kepha aqukethe nezinye izinto, kufaka phakathi ama-carbs nama-electrolyte, okumele athuthukise ukusebenza.

Ama-carbs kulezi ziphuzo avame ukuba ngoshukela onjenge-glucose, i-sucrose ne-fructose, kepha angatholakala nakwezinye izinhlobo.

Imvamisa, iziphuzo zezemidlalo zingama-carbohydrate ayi-6-8%. Isixazululo esingu-6% siqukethe cishe amagremu ayi-14 ama-carbs ngama-ounces ayisishiyagalombili (240 ml) ().

Kodwa-ke, ezinye iziphuzo zemidlalo ziphansi- noma zero-carb ngomzamo wokuheha labo abafuna amanzi nama-electrolyte ngaphandle kwama-calories athe xaxa.

Ama-electrolyte, noma amaminerali akhokhiswa ugesi, abalulekile ekusebenzeni okujwayelekile komzimba wakho (7).

Ama-electrolyte amakhulu atholakala kuziphuzo zemidlalo yi-sodium ne-potassium ().

Izinhlobo ezidumile zeziphuzo zezemidlalo zifaka phakathi i-Gatorade®, i-Powerade® ne-All Sport®, phakathi kwezinye.

Yize kunemikhiqizo ehlukahlukene etholakalayo, kungenzeka ukuthi awukho umehluko omkhulu ekusebenzeni kweziphuzo ezinkulu zezemidlalo emakethe ().

Ngenkathi kwenziwa ucwaningo oluningi ngeziphuzo zemidlalo, abanye abantu baye babuza ukufaneleka kwalezi zifundo.

Ngokuqondile, abanye baphakamise ukukhathazeka ngobudlelwano phakathi kwezinkampani ezinkulu ezenza iziphuzo zemidlalo nososayensi abenza lezi zifundo ().

Iziphuzo zezemidlalo zinamanzi nama-electrolyte afana ne-sodium ne-potassium. Iningi futhi liqukethe ama-carbs. Izinhlobo eziningi zeziphuzo zezemidlalo ziyatholakala, kepha mhlawumbe akukho mehluko omkhulu emiphumeleni yazo emzimbeni.

Iziphuzo Zezemidlalo Zingabasiza Abasubathi

Izakhi eziyinhloko zeziphuzo zezemidlalo - amanzi, ama-carbs nama-electrolyte - konke kubalulekile ngezici ezahlukahlukene zokuzivocavoca umzimba.

Amanzi nama-electrolyte alahlekile ngomjuluko, futhi kubalulekile ukuwafaka esikhundleni, ikakhulukazi ngesikhathi sokuzivocavoca isikhathi eside ().

Umzimba wakho ugcina ama-carbs emisipheni nasesibindi esibizwa ngokuthi i-glycogen, esetshenziselwa uphethiloli ngesikhathi sokuzivocavoca ().

Ukudla ama-carbs ngaphambi noma ngesikhathi sokuzivocavoca kungasiza ukwehlisa ijubane lokuthi umzimba wakho uphuma ngokushesha kanjani ezitolo zawo ze-carbohydrate ().

Iziphuzo zezemidlalo zenzelwe ukuhlinzeka ngalezi zithako ezintathu ezibalulekile ngenhloso yokuthuthukisa ukusebenza noma ukuvuselelwa ().

Ucwaningo oluningi luye lwahlola imiphumela yeziphuzo zemidlalo ekusebenzeni kokuzivocavoca umzimba, futhi okuningi kwalolu cwaningo lwenziwe kubasubathi.

Ukuzivocavoca Isikhathi Esifushane

Akucaci ngokugcwele uma iziphuzo zemidlalo zizuzisa ukuzivocavoca isikhathi esifushane.

Umbiko owodwa uhlolisise izifundo eziyisishiyagalolunye zokuhamba ngebhayisikili kakhulu noma ukusebenzisa imizuzu engama-30-60 ().

Izifundo eziyisithupha zikhombisile ukuthi iziphuzo zezemidlalo zihlomule ngokuzivocavoca umzimba. Kodwa-ke, bonke ababambiqhaza babengabasubathi abaqeqeshiwe abenza ukuzivocavoca okukhulu.

Ucwaningo olulodwa kwabagibeli bamabhayisikili abaqeqeshiwe lwathola ukuthi isiphuzo sezemidlalo sithuthukise ukusebenza cishe ngo-2% ngehora elilodwa lokuhamba ngebhayisikili okukhulu, uma kuqhathaniswa ne-placebo ().

Ngaphandle kwalokhu okutholakele, abukho ubufakazi obuqinile obusekela izinzuzo zeziphuzo zezemidlalo zemisebenzi yesikhathi esifushane, njengokugxuma, ukugijima nokuzivocavoca ().

Ngokufanayo, izinzuzo ezicacile azikhonjiswanga ukuqeqeshwa kwesisindo (,).

Ithimba Lezemidlalo Nokuzivocavoca Okungaphakathi

Ukusetshenziswa kweziphuzo zezemidlalo kuvame kakhulu emidlalweni yamaqembu efana nebhola likanobhutshuzwayo, basketball nebhola.

Le midlalo ifaka phakathi imisebenzi eyenziwa ngezikhathi ezithile, eshintsha phakathi kokuzivocavoca okukhulu nokuphumula.

Olunye ucwaningo lukhombisa ukuthi ukufaka iziphuzo ze-carbohydrate njengeziphuzo zezemidlalo kunganciphisa ukukhathala futhi kuthuthukise ukusebenza kwezemidlalo njengebhola likanobhutshuzwayo kanye nombhoxo ().

Ezinye izifundo zihlolisise ukuhamba ngebhayisikili isikhathi esingamahora angu-1.5-4 ngokuphumula ngezikhathi ezithile.

Omunye umbiko uthole ukuthi izifundo ezi-9 kwezingu-12 ezisebenzisa lolu hlobo lokuvivinya umzimba zikhombisa ukusebenza okungcono uma kuphuzwa iziphuzo zemidlalo, uma kuqhathaniswa ne-placebo ().

Ukuzivocavoca Okuqhubekayo Okuqhubekayo

Ngokungafani nokuvivinya umzimba ngezikhathi ezithile, ukuzivocavoca okuqhubekayo kwenziwa ngaphandle kwezikhathi zokuphumula.

Ucwaningo oluningi luye lwahlola imiphumela yeziphuzo ze-carbohydrate njengeziphuzo zezemidlalo ngesikhathi sokuzivocavoca okuqhubekayo okuhlala amahora angu-1 kuya kwangu-4 noma ngaphezulu, njengokugijima nokuhamba ngebhayisikili.

Iningi lalezi zifundo likhombisa ukuthuthuka ekusebenzeni lapho kudla lezi ziphuzo ().

Ngokunjalo, abasubathi emidlalweni yeqembu abafana kakhulu nokuvivinya umzimba okuqhubekayo, okufana nebhola likanobhutshuzwayo, maningi amathuba okuthi bahlomule eziphuzweni zemidlalo ().

Lokhu kuthuthukiswa kungahle kube ngenxa yokuthi iziphuzo zemidlalo zinikeza amandla we-carbs njengoba izitolo zomzimba wakho zehla futhi zisiza ukuvimbela ukuphelelwa amandla kwamanzi ().

Mangaki amaCarbs?

Ngokuvamile, inani lama-carbs angaba wusizo liyakhuphuka njengoba isikhathi sokuvivinya umzimba sanda.

Ucwaningo lukhombisile ukuthi amanani amancane ama-carbs (angaphansi kwama-gramu angama-30 ngehora) angathuthukisa ukusebenza kokuzivocavoca emicimbini ehlala imizuzu engama-30-75 ().

Kunconywa ukuthi kudle kuze kufike kumagremu angama-30 ngehora lama-carbs, noma cishe ama-ounces angu-16 amanzi okuphuza ezemidlalo ane-6% carbs, kumaseshini ahlala amahora angu-1-2.

Amaseshini ahlala amahora angama-2-3 angazuza kuma-carbs amaningi - kuze kufike ku-60 amagremu ngehora ().

Kodwa-ke, lezi zincomo zomsebenzi oqhubekayo womzamo omkhulu ngaphandle kokuphumula. Imihlahlandlela efanayo ayisebenzi emisebenzini ethile yezikhawu efana nokuqeqeshwa kwesisindo.

Kubasubathi, iziphuzo zezemidlalo zingathuthukisa ukusebenza ezinhlotsheni ezahlukahlukene zokuzivocavoca, ngezinzuzo ezicacile ezibonakala ngokuzivocavoca isikhathi eside ngaphandle kokuphumula. Inani lama-carbs angaba wusizo liyakhuphuka njengoba isikhathi sokuvivinya umzimba sanda.

Azidingekile Kubantu Abaningi

Kunezici eziningana okufanele uzicabangele lapho unquma ukuthi iziphuzo zemidlalo zingakusiza yini.

Uhlobo nokuqina kokuzivocavoca umzimba

Okokuqala, cabanga ngemikhuba yakho yokuzivocavoca umzimba, kanye nobude namandla okuqeqeshwa kwakho.

Ngenkathi iziphuzo zemidlalo zingazuzisa abasubathi abazibandakanya emihlanganweni emide noma enamandla yokuziqeqesha, kungenzeka ukuthi azidingekile kwabaningi abahamba ejimini.

Uma wenza ukuzivocavoca okulula ukuya kokulingene, njengokuhamba noma ukugijima, ngaphansi kwehora elingu-1, awudingi ukusebenzisa iziphuzo zemidlalo.

Ngokufanayo, uma wenza ukuqeqeshwa kwesisindo kuphela, awudingi ukusebenzisa iziphuzo zemidlalo, noma ngabe uchitha isikhathi esingaphezu kwehora ejimini.

Isikhathi sakho esiningi kungenzeka ukuthi siphumula phakathi kwamasethi, futhi ukuqeqeshwa kwesisindo akukunciphisi izitolo zomzimba wakho we-carbohydrate njengoba kwenza ukukhuthazela kokuzivocavoca ().

Uma uthatha isinqumo sokusebenzisa isiphuzo sezemidlalo, kufanele usebenzise amanani amancane wokuvivinya umzimba okuhlala ngaphansi kwehora futhi ungabi ngaphezu kwama-gramu angama-30 ama-carbs esimisweni esihlala amahora angu-1-2 ().

Zingathinta Ukwehla Kwesisindo

Kulabo abazama ukugcina noma ukunciphisa isisindo, enye into ebalulekile okufanele bayicabangele ibhalansi yamandla, noma ibhalansi phakathi kwenani lamakhalori owadlayo futhi uwashise.

Uma ufuna ukunciphisa umzimba, udinga ukushisa ama-calories amaningi ngosuku kunalokhu okudlayo.

Uma iziphuzo zezemidlalo zingadingekile ngohlobo lokuzivocavoca olwenzayo, ukuziphuza kukunikeza ama-calories angadingekile angavimba izinhloso zakho zokwehlisa isisindo.

Kodwa-ke, olunye ucwaningo lukhombisile ukuthi ukusebenzisa iziphuzo zezemidlalo ngesikhathi sokuzivocavoca njengokugijima "akuhlehlisi" amakhalori asetshenziswe ngesikhathi sokuzivocavoca ().

Isibonelo, umuntu ongamakhilogremu angu-68 angashisa cishe ama-calories angu-240 lapho egijima imizuzu engama-30 (17).

Ukudla ama-ounces ayi-12 amanzi (355 ml) esiphuzo esivamile semidlalo kunganikeza ngamagremu angama-20 ama-carbs nama-calories angama-80 kuphela.

Kodwa-ke, kubalulekile ukuthi wazi ukuthi eminye imisebenzi ingahle ingashisi ama-calories amaningi, noma ngabe izizwa inzima.

Isibonelo, ukuqeqeshwa kwesisindo kungashisa kuphela ama-calories ayi-120 kumzuzu wemizuzu engama-30 uma unesisindo esingamakhilogremu ayi-68 (18 kg) (18).

Cabanga ukuthi ngabe uhlobo nobude besikhathi sokuzivocavoca okwenzayo kudinga isiphuzo sezemidlalo futhi wazi ukuthi ungakanani amakholori owadlayo kulezi ziphuzo.

Yize iziphuzo zezemidlalo zingathuthukisa ukusebenza kwabasubathi phakathi kwezinhlobo eziningana zokuzivocavoca, mhlawumbe azidingekile kubantu abaningi. Uma ukhetha ukuphuza lezi ziphuzo, kubalulekile ukuthi ungaziphuzi ngokweqile.

Iziphuzo eziningi ezahlukahlukene zingakusiza ukuthi uhlale unamanzi

Ukukhangiswa okuningi kweziphuzo zezemidlalo kugxile emandleni abo okukugcina unamanzi ngokufaka amanzi namakhemikhali alahlekile ngomjuluko.

Ukuhlala Unamanzi

Ukujuluka kwakho kungahlukahluka ngokuya ngezici eziningi, kufaka phakathi ukuthi uzivocavoca isikhathi eside kangakanani futhi kangakanani, izinga lakho lokuqeqesha nemvelo yakho.

Izinga lokujuluka ebantwini lingahle lisuke cishe kuma-ounces / ihora lamanzi (i-0.3 litre / ihora) liye kuma-oun / ihora lama-81 (i-2.4 litre / ihora) ().

Ngaphezu kwalokho, kunconywa ukuthi abasubathi bangalahli ngaphezu kuka-2-3% wesisindo somzimba wabo ngomjuluko ngesikhathi sokuzivocavoca ().

Kodwa-ke, kuphikiswana ngokuthi ngabe iziphuzo zezemidlalo zisebenza kangcono kunamanzi okugcina unamanzi amaningi.

Ezinye Izinketho Zokuhlala Unamanzi

Ucwaningo olulodwa luqhathanise iziphuzo ezi-13 ezihlukene, kufaka phakathi iziphuzo zemidlalo namanzi, ukubona ukuthi ziwunatsa kanjani umzimba ().

Abaphenyi banikeze ama-ounces angu-33.8 (1 litre) esinye nalezi ziphuzo futhi baqoqa umchamo emahoreni ambalwa alandelayo.

Bathola ukuthi ubisi, ijusi lewolintshi kanye nesixazululo somlomo sokubuyisela amanzi emzimbeni kunika inani eliphezulu kakhulu le-hydration.

Izixazululo zomlomo zokubuyisela amanzi emzimbeni zenzelwe ukubamba ukugcinwa kwamanzi futhi ziqukethe amazinga aphezulu we-sodium ne-potassium kunesiphuzo esivamile sezemidlalo.

Okutholakele okuthokozisayo kulolu cwaningo bekungukuthi akukho mehluko emandleni wokuhambisa amanzi, iziphuzo zemidlalo, itiye ne-cola.

Eqinisweni, ezinye iziphuzo ezivame ukubhekwa njengezidambisa amanzi, njengekhofi nobhiya, zinike umzimba umzimba ngamanzi amaningi.

Eqinisweni, olunye ucwaningo lukhombisile ukuthi ikhofi ingakusiza ukuthi uhlale unamanzi amaningi, ngokungafani nenkolelo evamile ().

Kubalulekile ukuqaphela ukuthi iziphuzo eziningi zinganikela kuzidingo zakho zansuku zonke zoketshezi futhi zikusize ukuthi uhlale unamanzi.

Lokhu akusho ukuthi kufanele uphuze i-cola noma ubhiya ngesikhathi sokuzivocavoca umzimba, kodwa kukhombisa ukuthi iziphuzo ezinhlobonhlobo zinganikeza i-hydration usuku lonke.

Ukujabulela Isiphuzo Sakho

Esinye isici okufanele usicabangele ukuthi ukujabulela kwakho iziphuzo ezithile kungathinta ukuthi uphuza kangakanani.

Ucwaningo lukhombisile ukuthi ukunambitheka kweziphuzo zezemidlalo kudala ukuthi abasubathi baphuze ngaphezu kokuthi bebephuza amanzi bebodwa (,).

Ngenxa yalokhu, iziphuzo ezinambitheka kangcono zingasiza ekunyuseni ukusetshenziswa kuketshezi kulabo okungenzeka basengozini yokuphelelwa amandla.

Ngenkathi iziphuzo zezemidlalo zingakusiza ukukugcina unamanzi amaningi, ezinye iziphuzo eziningi nazo zingasiza. Iziphuzo zamanzi nezemidlalo zinikeza inani elifanayo le-hydration, noma ukunambitheka kweziphuzo zezemidlalo kungadala ukuthi abanye abantu baphuze kakhulu.

Okusemqoka

Iziphuzo zezemidlalo zithandwa kakhulu phakathi kwabasubathi kanye nokuzivocavoca ukuzilibazisa, kodwa kuyaphikiswana ngokuthi ngabe zingcono yini kunamanzi angenalutho.

Izingxenye eziyinhloko zeziphuzo zemidlalo ngamanzi, ama-carbs nama-electrolyte.

Ucwaningo lusekela izinzuzo zabo kubasubathi nakulabo abenza ukuvivinya umzimba okude noma okukhulu. Inani elinconyiwe liyahluka ngokuya ngohlobo lokuzivocavoca umzimba.

Kodwa-ke, abantu abaningi abakhuthele emphakathini jikelele abazivocavoci ngokwanele noma isikhathi eside ngokwanele ukuthi badinge iziphuzo zemidlalo.

Ngokwengeziwe, iziphuzo eziningi zingahambisa umzimba wakho ngempumelelo nje njengeziphuzo zemidlalo, kufaka phakathi amanzi alula.

Uma ukhetha ukusebenzisa iziphuzo zemidlalo, qaphela okuqukethwe kwakho kwekhalori.

Sekukonke, iziphuzo zemidlalo zingazuzisa abantu abasebenzayo nabagijimi, kepha azidingekile kubantu abaningi.