Ngaba ufanele usele iziselo zemidlalo endaweni yamanzi?

Umxholo

• Amanzi vs Iziselo zeZemidlalo
• Izithako eziphambili kwiZiselo zeMidlalo
• Iziselo zoMdlalo zinokukunceda iimbaleki
• Ukuzilolonga ixesha elifutshane
• Imidlalo yeqela kunye noQeqesho olungapheliyo
• Ukuzivocavoca umzimba okuqhubekayo
• Zingaphi iiCarbs?
• Aziyomfuneko kubantu abaninzi
• Uhlobo kunye nokuqina kokuzilolonga
• Banokuchaphazela ukwehla kobunzima
• Zininzi iziselo ezahlukileyo ezinokukunceda ukuba uhlale Unamanzi
• Ukuhlala Unamanzi
• Olunye ukhetho lokuhlala unamanzi
• Ukonwabela iSiselo sakho
• Umgca osezantsi

Ukuba ukhe wayibukela imidlalo, kusenokwenzeka ukuba ukhe wazibona iimbaleki zisela iziselo ezinombala oqaqambileyo ngaphambili, ngexesha okanye emva kokhuphiswano.

Ezi ziselo zemidlalo ziyinxalenye enkulu yeembaleki kunye namashishini amakhulu kwihlabathi liphela.

Abantu abaninzi bakholelwa ukuba ezi zinto ziselwayo sisiyobisi somlingo sokuphucula ukusebenza komthambo, nokuba awungomdlali.

Nangona kunjalo, abanye baya kukuxelela ukuba oku kuyintengiso nje kwaye kuya kufuneka unamathele emanzini.

Amanzi vs Iziselo zeZemidlalo

Amanzi enza uninzi lobunzima bomzimba wakho kwaye abalulekile ekusebenzeni komzimba wakho ngokufanelekileyo ().

Ukongeza ekulahlekelweni ngamanzi ngumchamo, ukubila kunye nelindle, umzimba wakho uhlala ulahlekelwa ngamanzi ngesikhumba sakho kunye nomoya ophuma kuwo ().

Ukutshintsha ezi lahleko kunye nokukhuthaza impilo entle kunye nokwenza umthambo, kuhlala kucetyiswa ukuba usele ulwelo rhoqo ngalo lonke usuku (,).

Nangona iimfuno zinokwahluka, ukutya okucetyiswayo kwemihla ngemihla kulwelo zii-ounces ezingama-91 (2.7 iilitha) kubafazi abadala kunye nee-ounces eziyi-125 (3.7 iilitha) zamadoda amadala (5).

Izithako eziphambili kwiZiselo zeMidlalo

Amanzi sesona sithako siphambili kwiziselo zemidlalo, kodwa zikwanazo nezinye izinto, kubandakanya iicarbs kunye neelectrolyte, ekufuneka ziphucule ukusebenza.

IiCarbs kwezi ziselwayo zihlala zikwimo yeswekile efana neglucose, i-sucrose kunye ne-fructose, kodwa zinokufumaneka nakwezinye iindlela.

Ngokuqhelekileyo, iziphuzo zezemidlalo zi-6-8% ze-carbohydrate. Isisombululo se-6% siqulathe malunga neegram ezili-14 zee-carbs nge-8 zentsimbi engamanzi (i-240 ml)

Nangona kunjalo, ezinye iziphuzo zemidlalo ziphantsi- okanye zero-carb kumzamo wokubhena kwabo bafuna amanzi kunye nee-electrolyte ngaphandle kweekhalori ezingaphezulu.

Ii-Electrolyte, okanye iiminerali ezibiza umbane, zibalulekile ekusebenzeni komzimba wakho okuqhelekileyo (7).

Ii-electrolyte eziphambili ezifumaneka kwiziselo zezemidlalo yi-sodium kunye ne-potassium ().

Iimpawu ezaziwayo zeziselo zemidlalo zibandakanya iGatorade®, iPowerade® kunye nayo yonke iMidlalo, phakathi kwabanye.

Nangona zininzi iintlobo ezahlukeneyo ezikhoyo, akukho mahluko mkhulu ekusebenzeni kweziselo eziphambili zezemidlalo kwintengiso ().

Ngelixa uphando oluninzi lwenziwe kwiziselo zemidlalo, abanye abantu baye babuza ubunyani beli zifundo.

Ngokukodwa, abanye baphakamise iinkxalabo malunga nobudlelwane phakathi kweenkampani ezinkulu ezenza iziselo zemidlalo kunye nososayensi abaqhuba izifundo ().

Iziphuzo zezemidlalo ziqukethe amanzi kunye ne-electrolyte ezifana ne-sodium ne-potassium. Uninzi luqulethe ii-carbs. Iimpawu ezininzi zeziphuzo zemidlalo ziyafumaneka, kodwa akukho mahluko mkhulu kwiziphumo zazo emzimbeni.

Iziselo zoMdlalo zinokukunceda iimbaleki

Izinto eziphambili zeziphuzo zemidlalo-amanzi, ii-carbs kunye ne-electrolyte-nganye ibalulekile kwimicimbi eyahlukeneyo yokusebenza.

Amanzi kunye nee-electrolyte zilahlekile kukubila, kwaye kubalulekile ukuzitshintsha, ngakumbi ngexesha lokuzilolonga ixesha elide ().

Umzimba wakho ugcina ii-carbs kwimisipha yakho kunye nesibindi esibizwa ngokuba yi-glycogen, esetyenziselwa ipetroli ngexesha lokuzilolonga ().

Ukutya ii-carbs ngaphambi okanye ngexesha lokuzilolonga kunokunceda ukuthoba isantya sokuba umzimba wakho uphume ngokukhawuleza kwiivenkile zecarbohydrate ().

Iziphuzo zemidlalo zenzelwe ukubonelela ngezi zinto zintathu zibalulekileyo ngenjongo yokuphucula ukusebenza komzimba okanye ukubuyisela kwimeko yesiqhelo ().

Izifundo ezininzi ziye zavavanya ifuthe leziselo zemidlalo ekusebenzeni komthambo, kwaye uninzi lolu phando lwenziwe kwiimbaleki.

Ukuzilolonga ixesha elifutshane

Akucaci ngokupheleleyo ukuba iziselo zemidlalo ziluncedo kwimithambo yexeshana.

Ingxelo enye ivavanye izifundo ezisithoba zokuhamba ngebhayisikile kakhulu okanye ukuqhuba imizuzu engama-30-60 ().

Izifundo ezithandathu zibonise ukuba iziselo zomdlalo zixhamle ukusebenza komzimba. Nangona kunjalo, bonke abathathi-nxaxheba babeqeqeshiwe kwiimbaleki besenza imithambo enzima.

Olunye uphononongo lwabahambi ngebhayisikile abaqeqeshiweyo lufumanise ukuba isiselo sezemidlalo siphucule intsebenzo malunga neepesenti ezi-2 ngelixa elinye lokuhamba kakhulu ngebhayisikile, xa kuthelekiswa ne-placebo ().

Ngaphandle kwezi zinto zifunyanisiweyo, abukho ubungqina obomeleleyo bokuxhasa izibonelelo zeziselo zezemidlalo kwimisebenzi yexesha elifutshane, njengokutsiba, ukuprinta kunye nokwenza umthambo ().

Ngokufanayo, izibonelelo ezicacileyo aziboniswanga kuqeqesho lobunzima (,).

Imidlalo yeqela kunye noQeqesho olungapheliyo

Ukusetyenziswa kweziselo zezemidlalo kuqheleke kakhulu kwimidlalo yeqela njengebhola ekhatywayo, ibhola yomnyazi kunye nebhola ekhatywayo.

Le midlalo ibandakanya imisebenzi yexeshana, etshintsha phakathi kokuzilolonga kakhulu kunye nokuphumla.

Olunye uphando lubonisa ukuba ukungenisa iziselo ze-carbohydrate njengeziselo zemidlalo kunokunciphisa ukudinwa kunye nokuphucula ukusebenza kwimidlalo efana nebhola ekhatywayo kunye nombhoxo ().

Olunye uphononongo luvavanye ukuhamba ngebhayisikile kangangeyure eziyi-1.5 ukuya kwezi-4 zokuphumla.

Ingxelo enye ifumanise ukuba izifundo ezili-9 kwezi-12 zisebenzisa olu hlobo lomthambo zibonakalise ukusebenza okungcono xa kuselwe iziselo zemidlalo, xa kuthelekiswa ne-placebo ().

Ukuzivocavoca umzimba okuqhubekayo

Ngokungafani nokuzivocavoca umzimba, ukuqhuba ngokuqhubekayo kwenziwa ngaphandle kokuphumla.

Izifundo ezininzi ziye zavavanya iziphumo zotywala ze-carbohydrate ezinjengeziphuzo zemidlalo ngexesha lokuzilolonga ngokuqhubekayo iiyure ezi-1 ukuya kwezi-4 nangaphezulu, njengokubaleka nokuhamba ngebhayisikile.

Uninzi lwezi zifundo lubonisa ukuphucula ekusebenzeni xa kuselwa ezi zinto ziselwayo ().

Kwangokunjalo, iimbaleki kwimidlalo yeqela efana kakhulu nokuzilolonga ixesha elide, njengebhola ekhatywayo, kunokwenzeka ukuba zixhamle kwiziselo zezemidlalo ().

Olu phuculo lunokubangelwa yinto yokuba iziselo ezemidlalo zibonelela ngee-carbs zamandla njengoko iivenkile zomzimba wakho ziphantsi kwaye zikunceda ukuthintela ukomisa ().

Zingaphi iiCarbs?

Ngokubanzi, inani leecarbs ezinokuba luncedo ziyonyuka njengoko ixesha lokuzilolonga lonyuka.

Uphando lubonakalisile ukuba izixa ezincinci ze-carbs (ezingaphantsi kwe-30 gram ngeyure) zinokuphucula ukusebenza komthambo kwimisitho ehlala imizuzu engama-30-75 ().

Kuyacetyiswa ukuba kudliwe ukuya kuthi ga kwiigramu ezingama-30 ngeyure yee-carbs, okanye malunga ne-16 yeencindi zamanzi zesiselo sezemidlalo kunye ne-6% carbs, kwiiseshoni ezihlala iiyure eziyi-1-2.

Iiseshoni ezihlala iiyure ezingama-2-3 zinokuxhamla kwii-carbs ezingaphezulu-ukuya kuthi ga kwi-60 yeeyure ngeyure ().

Nangona kunjalo, ezi ngcebiso zilungiselelwe ngokuqhubekayo zomsebenzi omkhulu ngaphandle kokuphumla. Izikhokelo ezifanayo azisebenzi kwimisebenzi ethile yexeshana efana noqeqesho lobunzima.

Kwiimbaleki, iziselo kwezemidlalo zinokuphucula ukusebenza kwiindidi ezahlukeneyo zokuzilolonga, kunye nezibonelelo ezicacileyo ezibonakalayo kulolongezo lomzimba ixesha elide ngaphandle kokuphumla. Inani lee carbs ezinokuba luncedo liyanda njengoko ixesha lokuzilolonga lonyuka.

Aziyomfuneko kubantu abaninzi

Zininzi izinto ekufuneka ziqwalaselwe xa usenza isigqibo sokuba ingaba iziselo zemidlalo zinokukunceda na.

Uhlobo kunye nokuqina kokuzilolonga

Kuqala, jonga indlela ozilolonga ngayo, kunye nexesha kunye namandla oqeqesho lwakho.

Ngelixa iziphuzo zemidlalo zinokunceda iimbaleki ezibandakanya iiseshoni zoqeqesho ezinde okanye ezinamandla, kusenokwenzeka ukuba azidingeki kubahlali abaninzi abenza umthambo.

Ukuba wenza umthambo wokukhanya ukuya kwimodareyitha, njengokuhamba okanye ukubaleka, ixesha elingaphantsi kweyure enye, ngekhe ufune ukusebenzisa iziselo zemidlalo.

Kwangokunjalo, ukuba wenza uqeqesho lokuthoba ubunzima kuphela, awudingi ukusebenzisa iziselo zomdlalo, nokuba uchitha ngaphezulu kweyure kwindawo yokuzivocavoca.

Uninzi lwexesha lakho linokuphumla phakathi kweeseti, kwaye uqeqesho lobunzima alunciphisi iivenkile zecarbohydrate yomzimba wakho njengokunyamezela ().

Ukuba uthatha isigqibo sokusebenzisa isiselo sezemidlalo, kuya kufuneka usebenzise isixa esincinci sokuzilolonga ixesha elingaphantsi kweyure kwaye ungagqithi kwiigrama ezingama-30 zecarbs kwiseshoni ehlala iiyure eziyi-1-2 ().

Banokuchaphazela ukwehla kobunzima

Kulabo bazama ukugcina okanye ukunciphisa umzimba, enye into ebalulekileyo ekufuneka beyiqwalasele ibhalansi yamandla, okanye ibhalansi phakathi kwenani leekhalori ozisebenzisayo kunye nokutshisa.

Ukuba ufuna ukunciphisa umzimba, kufuneka utshise iikhalori ezininzi ngosuku kunokuba usitya.

Ukuba iziphuzo zezemidlalo azidingeki kuhlobo lomthambo owenzayo, ukuzisebenzisa kukubonelela ngeekhalori ezingafunekiyo ezinokuthintela iinjongo zakho zokuphulukana nobunzima.

Nangona kunjalo, olunye uphando lubonakalisile ukuba ukutya iziselo zemidlalo ngexesha lokuzilolonga njengokubaleka "akuzukubuyisa" iikhalori ezisetyenziswe ngexesha lokuzilolonga ().

Umzekelo, umntu onobunzima obuziikhilogram ezingama-68 (68-kg) unokutshisa malunga neekhalori ezingama-240 xa ebaleka kangangemizuzu engama-30 (17).

Ukusebenzisa ii-ounces ezili-12 zamanzi (355 ml) zesiselo esiqhelekileyo semidlalo kunokubonelela malunga ne-20 gram yee-carbs kunye neekhalori ezingama-80 kuphela.

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba eminye imisebenzi ayinakutshisa iikhalori ezininzi, nokuba ziziva zinzima.

Umzekelo, uqeqesho lobunzima lunokutsha kuphela malunga neekhalori ezili-120 kwiseshoni yemizuzu engama-30 ukuba unobunzima obuziikhilogram ezili-68 (68 kg) (18).

Cinga malunga nokuba uhlobo kunye nobude bomthambo owenzayo kufuna isiselo sezemidlalo kwaye uqaphele ukuba zingaphi iikhalori ozityayo kwezi zisiselo.

Nangona iziselo zemidlalo zinokuphucula ukusebenza kweembaleki ngexesha leentlobo ezahlukeneyo zokuzilolonga, mhlawumbi azidingeki kubantu abaninzi. Ukuba ukhetha ukusela ezi ziselo, kubalulekile ukuba ungazigqibi.

Zininzi iziselo ezahlukileyo ezinokukunceda ukuba uhlale Unamanzi

Uninzi lwentengiso yeziselo zezemidlalo lujolise kumandla abo okugcina unamanzi ngokufaka amanzi kunye neelectrolyte ezilahlekileyo ngokubila.

Ukuhlala Unamanzi

Ubungakanani bokubila kwakho bunokwahluka ngokuxhomekeka kwizinto ezininzi, kubandakanya nokuba uzenza umthambo ixesha elingakanani, inqanaba loqeqesho kunye nokusingqongileyo.

Ireyithi yokubila ebantwini inokusukela kwi-10 yeeyure ngeyure / ngeyure (0.3 yeelitha / ngeyure) ukuya kwi-oun / fluid yeeyure eziyi-81 (2.4 yeelitha / ngeyure) ().

Ngaphezulu, kuyacetyiswa ukuba iimbaleki zingalahli ngaphezulu kwe-2-3% yomzimba wazo ngokubila ngexesha lokuzilolonga ().

Nangona kunjalo, kuxoxwa ngokuba ingaba iziphuzo zezemidlalo zisebenza ngakumbi kunamanzi ekugcineni u-hydrated.

Olunye ukhetho lokuhlala unamanzi

Olunye uphononongo luthelekise iziselo ezili-13 ezahlukeneyo, kubandakanya neziselo zemidlalo kunye namanzi, ukubona ukuba bawufaka njani umzimba emzimbeni ().

Abaphandi banikezele ngee-ounces ezingama-33.8 (ilitha enye) kwezi zinto ziselwayo kwaye baqokelela umchamo kwiiyure ezininzi ezizayo.

Bafumanise ukuba ubisi, ijusi yeorenji kunye nesisombululo somlomo sokubuyisela amanzi emzimbeni sinikezela elona xabiso liphezulu lokuhambisa amanzi.

Izisombululo zokubuyisa amanzi ngomlomo ziyilelwe ngokukodwa ukuba zibangele ukugcinwa kolwelo kwaye ziqulathe amanqanaba aphezulu esodiyam kunye nepotassium kunesiselo esiqhelekileyo semidlalo.

Ukufumanisa okunomdla kolu phononongo kukuba bekungekho mahluko kubuchule bokwenza amanzi ngamanzi, iziselo zezemidlalo, iti kunye necola.

Ngapha koko, ezinye iziselo eziqwalaselwa njengezinokuthomalalisa amanzi, ezinje ngekofu kunye nebhiya, zahambisa umzimba malunga namanzi.

Ngapha koko, olunye uphando lubonakalisile ukuba ikofu inokukunceda ugcine amanzi, ngokuchasene nenkolelo edumileyo ().

Kubalulekile ukuba uqaphele ukuba uninzi lweziselo zinokuba negalelo kwiimfuno zakho zemihla ngemihla zolwelo kwaye zikuncede ugcine amanzi.

Oku akuthethi ukuba kufuneka usele i-cola okanye ibhiya ngexesha lokuzilolonga, kodwa kubonisa ukuba iintlobo ngeentlobo zotywala zinokubonelela nge-hydration imini yonke.

Ukonwabela iSiselo sakho

Enye into ekufuneka uyiqwalasele kukuba ukonwaba kwakho kwiziselo ezithile kunokuchaphazela indlela osela ngayo.

Uphando lubonakalisile ukuba incasa yeziselo zezemidlalo ibangela iimbaleki ukuba zisele ngaphezu kokuba bezisebenzisa amanzi zodwa (,).

Ngenxa yoko, iziselo ezingcamla ngcono kunokuba luncedo ekwandiseni ukusetyenziswa kolwelo kwezo zinokuba semngciphekweni wokuphelelwa ngamanzi emzimbeni.

Nangona iziphuzo zezemidlalo zinokukunceda ugcine u-hydrated, ezinye iziphuzo ezininzi zinakho. Amanzi kunye neziphuzo zemidlalo zibonelela ngesixa esifanayo se-hydration, nangona incasa yeziselo zemidlalo inokubangela abanye abantu ukuba basele ngakumbi.

Umgca osezantsi

Iziphuzo zezemidlalo zithandwa kakhulu phakathi kweembaleki kunye nokuzilolonga ukuzonwabisa, kodwa kuyaxoxwa ngokuba ingaba zingcono na kunamanzi alula.

Izinto eziphambili zeziphuzo zemidlalo ngamanzi, ii-carbs kunye ne-electrolyte.

Uphando luxhasa izibonelelo zabo kwiimbaleki nakwabo benza umthambo omde okanye onzima. Inani elinconywayo liyahluka ngokuxhomekeka kuhlobo lomthambo.

Nangona kunjalo, uninzi lwabantu olusebenzayo kuluntu ngokubanzi alwenzi umthambo ngokwaneleyo okanye lide ngokwaneleyo ukuba lifune iziselo zemidlalo.

Ukongeza, ezininzi iziselo zinokuhambisa umzimba wakho ngokufanelekileyo njengeziselo zemidlalo, kubandakanya amanzi acocekileyo.

Ukuba ukhetha ukusebenzisa iziselo zemidlalo, yazi imixholo yazo yeekhalori.

Ngokubanzi, iziselo ezemidlalo zinokunceda abantu abakhutheleyo kunye neembaleki, kodwa ayimfuneko kubantu abaninzi.