IsiKhokelo sakho esipheleleyo seZiselo zeMidlalo

Umxholo

• Yintoni ngokwenene kwiziselo zezemidlalo?
• Ulwelo
• IiCarbs
• Ii-Electrolyte
• Ingaba usifuna nini isiselo sezemidlalo?
• Iindidi ezahlukeneyo zeZiselo zeMidlalo kunye neePowders
• Ukulungela ukusela iZiselo zeMidlalo
• Iziselo zeMidlalo eziPhuhliweyo
• Amacwecwe Okusela Ezemidlalo
• Uphengululo lwe

Iziphuzo zezemidlalo ngokusisiseko zizisiselo ezinombala oswekile ezingalunganga kuwe njengesoda, akunjalo? Ewe, kuxhomekeke.

Ewe, iziselo zezemidlalo zineswekile kwaye zininzi. "Enye i-16.9 oz.-ibhotile iqulethe ngaphezu kweetipuni ezisixhenxe zeswekile eyongezelelweyo," kusho u-Angie Asche M.S., R.D., we-Eleat Sports Nutrition, LLC. Le ndlela iswekile ngakumbi kunabantu abaninzi ekufuneka benayo okanye abayifunayo kwisiselo. "Oku kubonelela ngokutya okugqithisileyo kwamandla ngaphandle kwezakhamzimba eziyimfuneko kwaye kungakhokelela nasekutshintsheni kweswekile egazini imini yonke," utshilo uKelly Jones, M.S. Ngaphezu koko, ezinye iziselo zezemidlalo zinencasa eyenziweyo, i-sweeteners, kunye nemibala, abantu abaninzi abakhetha ukuyiphepha. (Ezinxulumeneyo: Ezi Mveliso ziNtsha zijike Amanzi aSisiseko abe sisiselo seMpilo esiFancy)

Iziphuzo zezemidlalo zenzelwe ukunceda nge-hydration kunye ne-fueling ngexesha lokusebenza okukhulu, kodwa umba (kwaye apho i-rap yabo embi ivela khona) xa abantu befikelela kwisiselo sezemidlalo xa bengenalo. Hayi, awuyidingi iGatorade xa usitya isidlo sakho sasemini kwidesika yakho okanye emva kwemizuzu engama-20 kwi-elliptical. "Ukuba umsebenzi wakho uthatha iyure okanye ngaphantsi, amathuba amancinci okuba ufuna isiselo sezemidlalo," utshilo u-Angie Asche M.S., RD, we-Eleat Sports Nutrition, LLC.

Yintoni ngokwenene kwiziselo zezemidlalo?

Ukuphendula oko, kuqala, nantsi into ethe kratya malungayintoni ngokwenene kwiziselo ezemidlalo?

Ngokusisiseko, isiselo sezemidlalo sibilisa izinto ezintathu-ulwelo, iikhabho, kunye neeelectrolyte.

Ulwelo

Ulwelo kwisiselo semidlalo senzelwe ukubuyisela ulwelo olulahlekile kumbilo. Ikholeji yaseMelika yoNyango lwezeMidlalo (i-ACSM) icebisa iimbaleki ukuthintela ukuphulukana neepesenti ezingaphezulu kwesibini somzimba wazo kulwelo xa zisenza umthambo. Umzekelo, umfazi oneepawundi ezili-140 akufuneki alahle ngaphezulu kweepawundi ezi-2.8 ngexesha lokuzilolonga. Ukuba oko kuyenzeka, luphawu lokuphelelwa ngamandla emzimbeni. Wenaunako buyisela ezi ziselo ngamanzi, kodwa kukho amacandelo amabini angundoqo kwiziselo ezemidlalo ezinokuthi zibenze ukhetho olungcono kule meko.

IiCarbs

Le macronutrient idlala indima ebalulekileyo ekwakhiweni kwesiselo sezemidlalo kuba "zezona ndlela zikhawulezayo zamandla emisipha ngexesha lokuzilolonga," utshilo uKelly Jones, M.S. IiCarbs zinokuza kwiimilo ezininzi kunye nobukhulu, kodwa zonke zihlahlela kwi-glucose elula yeswekile, enika amandla kwimisebenzi yemihla ngemihla kunye nokuzama ngokomzimba njengokuzilolonga. "Xa i-carbs emzimbeni wakho iphelile, ukuqina kunye nobude bokuzivocavoca buyancipha," kusho uJones. (Idibeneyo: Ngaba uvile ukuCocwa kweCarb?)

Ngokufanelekileyo, iziphuzo zezemidlalo kufuneka zibe neentlobo ezimbini zeswekile, ezifana ne-glucose kunye ne-fructose (ishukela yeziqhamo), ukukunceda ngokufunxa amathumbu. Iswekile nganye inomthuthi wayo (iprotein eyincedayo ukuba ifike apho ifuna ukuya khona emzimbeni) iyise ethunjini elincinane. Ukuba iswekile eninzi ityisiwe, inokuphelisa abo bathuthayo kwaye ibangele ukuba ulwelo olungafunekiyo lungene emathunjini. Oku kukhokelela ekuqunjeni, ekubandezelekeni nasekubandezelekeni okubuhlungu. "Ngokufumana iishukela ezimbini ezahlukeneyo, isisu siyakwazi ukufumana i-carbs lula, sinceda ukunciphisa uxinzelelo lwesisu esingaqhelekileyo ngexesha lokuzilolonga," kusho uJones. (Idibeneyo: 5 Ukutya okubonakala ngathi kungenabungozi okubangela ukuba iBelly Bloat)

Uninzi lweziphuzo zezemidlalo zineepesenti ze-4-8 ze-carbs, oku kuthetha ukuba kukho malunga ne-4 ukuya kwi-8 grams ye-carbs nge-100 milliliters yolwelo. I-6-8 yepesenti ye-carbohydrate yoxinaniso ifana nomthamo weswekile kunye netyuwa ngokwemvelo efumaneka egazini, ngoko ivumela umzimba ukuba ufunxe ngokukhawuleza ulwelo.

Ii-Electrolyte

Igama elinomdla lokuchaza zombini isodiyam kunye ne potassium, ii-electrolyte zikwalahlekile kukubila. Ukuyitshintsha yinxalenye ebalulekileyo yokuhlala i-hydrated kuba ikhuthaza ulungelelwaniso lwamanzi emzimbeni. Iiseli kufuneka zibe namanqanaba afanelekileyo esodium kunye ne-potassium ukuze zisebenze ngokufanelekileyo, kwaye loo manqanaba ayaphoswa xa uphelelwe ngamanzi. Nangona i-sodium ifumene igama elibi kwihlabathi lezondlo, kuyafuneka ukuba iimbaleki zitshintshe ilahleko yesodium ngexesha lokuzilolonga okunzima ukukhusela ukuphelelwa ngamanzi emzimbeni. Ngelixa ityuwa [aka sodium] ilahleko inokwahluka ukusuka komnye umntu ukuya komnye, ilahleko ziyamangalisa ngokunyamezela okukhulu, utshilo uJones. (Idibeneyo: Uhlala njani u-Hydrated Xa uQeqesho lokuGqatso lokunyamezela)

Ingaba usifuna nini isiselo sezemidlalo?

Iziselo zezemidlalozi luncedo kwiimeko ezithile. Ukuba usebenzisa imodareyitha ukuya kubunzulu obuphezulu ixesha elingaphezulu kweyure, isiselo sezemidlalo siya kugcina ukusebenza kumanqanaba aphezulu. "Emva kwemizuzu engama-60 yokuzivocavoca, iivenkile ze-carbohydrate kwiimisipha ziyancipha, njengokuba ishukela legazi liyancipha, okunciphisa amanqanaba akho wamandla kwaye kubangele ukudinwa," kusho uJones. Iimbaleki eziqeqesha iiyure ezininzi ngosuku, ezinjengeembaleki zembaleki okanye iitriathletes, ziphakathi kwabo baya kuxhamla kwiziselo zezemidlalo, utshilo u-Asche.

Sela nje kancinci, njengoko ezinye iziselo zemidlalo zinokubangela iingxaki zesisu, ngenxa yomda omncinci womzimba wokufumana isixa esikhulu seecarbs kunye nolwelo. Qala ngokuthatha ii-sips ezimbalwa ngexesha kwaye ugcine idosi iphantsi, yithi ii-ounces ezine ukuqala. Ukuba awunalo naluphi na uxinzelelo lwe-GI, sela ngaphezulu. Isixa osidingayo sixhomekeke kubunzima bomzimba wakho, izinga lokubila, ilahleko yesodium, kunye nobunzulu bomsebenzi, kodwa umgaqo olungileyo wesithupha zii-ounces ezisibhozo rhoqo emva kwemizuzu engama-30 elandela ubuncinci imizuzu engama-60 yomthambo.

Iindidi ezahlukeneyo zeZiselo zeMidlalo kunye neePowders

Ukuba ugqibe kwelokuba isiphuzo kwezemidlalo yinto elungileyo kuwe, unokumangaliswa kukufumanisa ukuba zingaphi iindlela onokukhetha kuzo. Ukukhetha ukuba loluphi uhlobo lwesiselo sezemidlalo esihla kukhetho lomntu, kodwa uJones ucebisa iziselo zezemidlalo ezinomgubo ezixutywa namanzi, kwaye ucebisa ukuba ungakhethi incasa okanye imibala eyenziweyo xa kunokwenzeka.

Ukulungela ukusela iZiselo zeMidlalo

Phakathi kwezona zikhethwa zidumileyo kwiziselo zezemidlalo luhlobo lwebhotile kwindlela yesiselo sakho. Ukuhlala ecaleni kwesoda kwishelufa yeevenkile, ayimangalisi into yokuba bafumana i-rap embi kangaka. Nangona kunjalo, olu khetho lulungele imbaleki ekuhambeni, engafuni ukujongana neepilisi okanye iipowder. (Idibeneyo: UMegan Rapinoe ekubuyiseni, ukuHanjiswa kwamanzi, kunye neeModeli zakhe zeNdawo yabasetyhini kwiMidlalo)

• IGatorade (Thenga It, $31 for 24, amazon.com) kunyeIPowerade (Yithenge, $ 23 nge-24, amazon.com) ziimpawu ezimbini ezinokuthi zithi qatha engqondweni. Zombini ziyafana ngokubhekisele kwizithako kunye neencasa, ezinje ngeswekile, iswekile, isodiyam, ipotassium, incasa yendalo,kwaye imibala efana notyheli # 5. UAsche ucebisa i-Gatorade Organic entsha kubaxumi bayo kuba ayinayo imibala kunye neencasa. Ezi ndlela zimbini zibonakala zifana kakhulu, yatsho iVitamin Water, kodwa zinomlinganiso ongcono wee-carbs kunye nee-electrolyte zeembaleki. Ngelixa, iVithamin Amanzi ayinayo nayiphi na i-potassium kwaye isezantsi kwi-carbs kunye neekhalori kuneziselo zesintu zemidlalo.
• IBODYARMOR (Yithenge, iidola ezingama-25 nge-12, amazon.com) ngumntwana omtsha kwibhloko ene-potassium engaphezulu kunezinye iziselo zemidlalo, enkosi kwisiseko samanzi atyebileyo e-potassium. Ukuba uyazibuza ukuba ufuna i-potassium engaphezulu kune-sodium, impendulo mhlawumbi ayikho. Ukhuphe malunga namaxesha asixhenxe ngaphezulu kwesodium kune potassium. (Idibeneyo: IziBonelelo zezeMpilo eziSekelwa kwiMpilo yaManzi eCoconut)
• Kukho iintlobo zeziphuzo zemidlalo yeekhalori ezisezantsi kwintengiso, kunye nezintsha ezithi gqi rhoqo. Ngeswekile eyona nto ixhalabisayo kwimpilo, ayimangalisi into yokuba iinkampani ezininzi zenza ukhetho lweswekile ephantsi okanye iziselo zezemidlalo ezineeswiti ezifakelwayo. Oko kwathiwa, uphononongo luka-2016 olupapashwe kwi-Ijenali yaMazwe ngaMazwe yeZondlo zeMidlalo kunye nokuSebenza kweMetabolismufumanise ukuba ukusela iswekile yezemidlalo ephezulu ukusela ukwenza umthambo wamafutha ixesha elide kunemizuzu engama-60 khange "kubuyiswe" iikhalori ezitshile ngelixa usebenza. Ngamanye amazwi, xa kusetyenziswa njengoko kucetywayo, ukusela iziselo zezemidlalo ezinoshukela ophezulu akunakuba negalelo ekufumaneni ubunzima. Nangona kunjalo, iinketho ezisezantsi zekhalori ezilungele ukusela, njengeG2 (Thenga It, $10 for 12, amazon.com) kunyeNooma (Yithenge, $ 29 nge-12, amazon.com), bonelela malunga neekhalori ezingama-30 kwaye malunga nesiqingatha seswekile kunye nenani elifanayo le-electrolyte njengeziselo zemidlalo eziqhelekileyo. Oku kunokuba luncedo ekusebenzeni okuncinci okuhlala ixesha elide kuneyure, njengokukhwela ibhayisekile ngokukhululeka, okanye ixesha elifutshane lokuzilolonga okubangela ukuba ubile kakhulu kwaye udinga nje inani elincinci le-carb replacement.

Iziselo zeMidlalo eziPhuhliweyo

Iipakethi ezinomgubo zikuvumela ukuba ulungiselele isiselo ngokwakho, esinokufuna umsebenzi ongaphezulu kuneebhotile ezilungele ukusela, kodwa zifikeleleka kwaye zinciphisa iplastiki. (Idibeneyo: Iimpawu eziMnandi eziya kukugcina u-Hydrated kunye neNdalo engqongileyo)

Ngokufanelekileyo, uya kulandela imiyalelo yephakheji ukuze ufumane i-fluid efanelekileyo, i-electrolyte, kunye ne-carb balance, kodwa unokufuna ukongeza amanzi amaninzi ukuba unesisu esibuhlungu. Kukho itoni yeziphuzo zemidlalo eziyimpuphu onokukhetha kuzo, kubandakanya:

• Skratch Labs (Kodwa yona, $ 19 yama-20, amazon.com) yeyona nto uyithandayo phakathi kweembaleki kuba isebenzisa izinto zendalo ezinje ngeswekile, ioyile yelamuni kunye nejusi yelamuni. Ineswekile encinci kunezinye iziphuzo zemidlalo eziyimpuphu, kunye neepesenti ezi-4 zecarb, ezenza ukhetho oluhle kwabo baqaphela imiba ye-GI kunye nezinye iifomula.
• Ifomula yokunyamezela yeGatorade (Yithenge, $ 22 nge-32-oz. Isikhongozeli, amazon.com) inee-electrolyte ezingaphezulu kwazo naziphi na ezinye iziselo zemidlalo kulo naluphi na udidi, ke lolona khetho lufanelekileyo lwezikipa ezinzima okanye iimeko zemozulu ezishushu. Ukuba awuqinisekanga ukuba uyiswetha enzima, qaphela ukuba ugqibela ngefilimu emhlophe (yityuwa leyo) kulusu lwakho okanye ihempe emanzi emva kokuzilolonga. Ukuba kunjalo, ubila ngaphezu kwabaninzi. (Idibeneyo: Ngaba kukhuselekile ukuSebenza kuMoya oShushu?)
• Umsila womoya (Yithenge, $ 17 nge-7, amazon.com) inencasa "emnandi" kunezinye iindlela, kwaye idibanisa iswekile kunye ne-sucrose ukunceda ekufunxeni i-carb.
• Ulwelo IV (Yithenge, $ 24 ye-16, amazon.com) ngumxube we-electrolyte hydration oqhayisa kabini ii-electrolyte zeziselo zemidlalo zemveli, iivithamini ezi-5 eziyimfuneko, izithako ezilula nezaziwayo, kunye nokusetyenziswa kwe "teknoloji yothutho lweselula" (CTT). Abaseki bathi inkuthazo yabo yokusebenzisa iCTT baphuma kwinzululwazi ebizwa ngokuba yioral rehydration therapy, eyaphuhliswa nguMbutho wezeMpilo weHlabathi (WHO) ukunceda ukusindisa ubomi babantwana ababhubha ngenxa yokuphelelwa ngamanzi emzimbeni kumazwe angaphuhlisiyo. Babanga ukuba iLiquid IV's optimal ratio yesodium ukuya kwiglucose, amanzi athunyelwa emzimbeni wakho ngokukhawuleza kunamanzi okusela yedwa. Akuzange kubekho uphando malunga noku kubadlali, kodwa kunokuba kufanelekile ukuba udutyulwe ukuba uziva ngathi amanzi emveli okanye ezinye iziselo zezemidlalo azizisiki.
• DripDrop (Yithenge, i-10 yeedola nge-8, amazon.com) ifana kakhulu neLiquid IV, kuba yaphuhliswa ngugqirha ngonyango lokubuyisela amanzi emzimbeni. Inkampani ibanga ukuba ifomula yabo enelungelo elilodwa lomenzi wechiza ibonelela ngamanqanaba e-electrolyte afanelekileyo ngokwezonyango ahambelana nemigangatho ye-WHO.

Amacwecwe Okusela Ezemidlalo

Nangona iipilisi ezinyibilikayo zihlala zibhengezwa njengeziselo ze-hydration kubadlali, ezininzi zinee-electrolytes kuphela. "Akukho nanye kwezi zikhetho eziza kubonelela ngeecarbohydrates ezaneleyo, njengoko zenzelwe ukugcwalisa ilahleko ye-electrolyte ngokubila," utshilo uAsche. Iswekile kwiziselo zezemidlalo iyimfuneko ekufunxeni ulwelo, kodwa ezinye iimbaleki zikhetha ukudibanisa iicarbs ukusuka ekutyeni nesiselo se-electrolyte. Ukuba ukhetha enye yezi ndlela, uJones ucebisa ukuba ubhangane nobusi okanye iziqhamo ezomisiweyo zezinye iikhabhohayidrethi.

• Nuun (Thenga, i-$ 24 kwii-tubes ezi-4 / i-40 servings, amazon.com) iipilisi ziqulethe i-300 mg ye-sodium kunye ne-150 mg ye-potassium, ephakamileyo kancinci kunokuba ilungele ukusela kunye neziselo zezemidlalo ezinomgubo. Banayo intwana yegqabi le-stevia, elinika incasa eswiti ngaphandle kotywala beswekile, enokuphazamisa isisu.
• Ityhubhu yokusela yokuhambisa amanzi eGu (Thenga, i-$ 24 kwii-tubes ezi-4 / i-48 servings, amazon.com) ifana kakhulu ne-Nuun kunye ne-320 mg ye-sodium, i-55 mg ye-potassium kunye ne-sweete kunye ne-Stevia kunye neswekile yommoba.

Uphengululo lwe