Masewera zakumwa, chifukwa kumwa?

Nthawi zambiri kutalika ndi khalidwe la ndondomeko maphunziro bwanji kusowa mphamvu ndi ludzu. Choncho, kukhutitsa zinthu zopindulitsa ndi Akatswiri zimawononga masewera zakumwa zomwe zili zonse mchere koyenera ndi mavitamini kubwezeretsa ntchito kwa thupi. Iwo zikhoza kugulidwa okonzeka zopangidwa, ndi odikira.

Sports zakumwa kapena madzi, chimene chiri bwino?

Pathological madzimadzi kusowa mu thupi kubweza kagayidwe ndi mapuloteni kagayidwe. Mu ndondomeko ya kuphunzitsa munthu Thukuta kwambiri. Kuyambira pamenepo excreted kunja madzi ndi mchere wofunikila ntchito ya magnesium, calcium, sodium na potassium (otchedwa electrolytes). Ndipo izi kumapangitsa kuti madzi m'thupi ndi liwiro dongosolo kotunga magazi. Kubwezeretsa ntchito za thupi ndi zofunika kudzaza imfa ya madzi ndi mchere. Ngati ndondomeko maphunziro suchedwa kuposa ola, ayambe ndi yabwino kwambiri kuti madzi wamba. Ngati maphunziro mphamvu lakonzedwa kwa nthawi yaitali, munthu ayenera kudya zakumwa wapadera masewera, iwo mwamsanga m'malo imfa madzimadzi, ndipo muli mavitamini ndi chakudya kuti kulimbikitsa ntchito za minofu. Makamaka kwambiri ndi ndondomeko thupi la mwanayo, monga kuyenera munthu wamkulu, iye sangathe kwathunthu zonse madzi ndi electrolyte awo moyenera.

Zinthu m'gulu chakumwa kwa othamanga ndi tanthauzo lake

Pa masewera olimbitsa thupi zochita imfa osati madzimadzi komanso koyenera kuti kugwira bwino ntchito nthumwi zake. Choncho, iwo ayenera m'malo. The zikuchokera zakumwa masewera monga zinthu zina zofunika kwa chamoyo, ngati electrolytes ndi chakudya.

Electrolytes Cholinga kukwaniritsa ntchito zitatu zofunika m'thupi:

• ndi mchere ndi wofunikira,
• nawo limodzi njira mayamwidwe wa madzimadzi pakati pa ziwalo zina za thupi;
• kutenga mbali bwino asidi-m'munsi, umene uli wofunika kwa chamoyo yachibadwa maselo. List of electrolytes mu thupi motere: sulphate ndi mankwala, bicarbonate, enaake, magnesium, potaziyamu, sodium.

Chakudya (akuimira shuga ndi) zopezeka mu thupi mu mnofu ndi chiwindi. Iwo waukulu mphamvu katundu. The ndondomeko maphunziro Pamafunika excreted pa mphindi pafupifupi 4 magalamu chakudya. Ndipo ngati nthawi yake ndi maola oposa theka, katundu chikhalire. thupi kutulutsa mtanda watsopano glycogen palibe kale kuposa maola 48. Choncho, othamanga ayenera kukhala chakumwa wapadera pa thupi. Iwo ayenera kumvetsa kuti apamwamba mlingo wa chakudya amadya madzi, ndi pang'onopang'ono adzamasulidwa m'mimba.

Chakumwa "masewera" ntchito ndi chakudya 8% kupambana m'mimba pa liwiro la madzi opanda. Electrolytes (makamaka soda ndi potaziyamu), ali chakumwa, ndi kuchepetsa mkodzo mapangidwe, imathandizira pa ndondomeko mayamwidwe mu intestine ndi kuwaganizira akuchedwa maselo a madzi.

Madzi wothamanga kuthamanga pa maphunziro yaitali si chakumwa bwino. Iwo lilibe electrolytes, izo sumabala mphamvu ndi chifukwa bloating.

Gulu la zakumwa masewera zomwe zili zinthu zofunikira

Pali mitundu itatu chachikulu cha zakumwa kuti amasiyana kuchuluka kwa chakudya electrolytes:

1. zakumwa Isotonic (zimam'patsa ali ku 8%). Mtundu wa zakumwa msanga nazo madzi otayika Nawalanditsa maphunziro wofooka mphamvu thupi. Mtundu yabwino zakumwa kwa othamanga (yaitali ndi pakati mtunda), bodybuilders, chifukwa ophunzira masewera (gulu) masewera.
2. zakumwa Hypotonic (a m'munsi kuchuluka kwa chakudya). Limabwezeretsa anataya kudzera madzimadzi thukuta. Iwo othamanga anasankha amene osafunika chakudya kuchuluka, koma pali kufunika kubwezeretsanso madzi otayika. Izi zikhoza kukhala Mwachitsanzo, gymnasts.
3. zakumwa Hypertonic (ndi amaposa chakudya). Pakufunika kubwezeretsanso glycogen mu minofu minofu.

Gawo zakumwa kwa othamanga kulandira nthawi wachibale

Lophatikizana ndi ubwamunalo linagawanika m'magulu awiri:

• anafuna kumwa pa masewera olimbitsa thupi;
• anafuna kumwa pambuyo workouts.

zakumwa Isotonic a gulu loyamba, komanso anzawo ndi antioxidants. Amachita pa maziko a shuga. Iwo ali olemera mu mavitamini ndi mchere maofesi.

Ambiri mwa zakumwa masewera muli okwanira kuchuluka kwa shuga (zambiri mpaka 10%). Chotero amaposa chakudya (kapena shuga kapena sucrose) kumawonjezera mlingo wa mayamwidwe wa zakudya mu magazi. Masiku ano, asayansi atsimikizira kuti kwambiri anaikira shuga zakumwa zochokera bwino ntchito ndi kupirira pa masewera olimbitsa thupi makamaka yaitali. Ichi ndi chifukwa yobweretsa kuchuluka kwa minofu akulu mu chakudya, glycogen kuchepetsa ndi kusamalila mlingo moyenerera ndi mpweya wa antioxidants.

Zakumwa anafuna kumwa pambuyo katundu zamasewera ndi peptidic ndi peputayidi-glutamine. Recent Polemeretsedwa chakudya, antioxidants, assemblages mchere ndi chomera hydrolysates. Izi zakumwa ali mwangwiro kubwezeretsa mtundu thupi cha wochita mpikisano.

Peputayidi komanso akupanga chakudya monga maltodextrin ndi tirigu kapena soya wolemera hydrolysates.

Zakumwa iliyonse siyana kwenikweni mavitamini a magulu B, A, tocopherol, ascorbic asidi, nthaka, chitsulo, selenium, magnesium ndi zakudya zina ndi zinthu.

Kodi kupanga masewera chakumwa kunyumba?

Pokonzekera zakumwa wa mtundu uwu siyana zosakaniza zosiyanasiyana anasankha mpaka kukoma anakhumba ndi mlingo yokonza ntchito thupi.

Chophweka masewera chakumwa Chinsinsi: magalamu 100 madzi aliyense zipatso (makamaka mwatsopano cholizira) kuchepetsedwa ndi madzi (magalamu 350) ndi kutsanulira uzitsine mchere. Ngati pa maphunziro zotsatira za chakumwa si kokwanira, mukhoza kuwonjezera kuchuluka kwa shuga ndi madzi mpaka akafika chiŵerengero mulingo woyenera.

Pali Chinsinsi china chotchuka kwambiri pakati othamanga. Kuti akonze isotonic masewera chakumwa gulu kunyumba adzafunika: magalamu 20 uchi (mukhoza m'malo shuga), uzitsine (galamu imodzi) mchere, 30 ml ya ofunda madzi owiritsa, 30 ml ya madzi mwatsopano cholizira mandimu ndi lalanje, makapu awiri madzi ozizira yophika. Sakanizani mchere ndi uchi (shuga) ndi madzi ofunda. Thirani madzi ozizira ndi madzi. Tiyeni tiyime kwa mphindi 10-15, ndipo mukhoza kumwa.

Pomaliza

Pamene mapeto izo Tingaone kuti ntchito zakumwa isotonic ayenera othamanga onse amene mphamvu maphunziro kumatenga kuposa ola. Konzani mankhwala amenewa kungakhale kunyumba, kusankha kufanana lamanja, ndi kugula okonzeka zopangidwa njira mu madzi mawonekedwe ndi ufa. ufa n'kofunika kudzala kuchuluka kwa madzi mwachindunji ndi Mlengi kupeza ndende anakhumba zinthu. Zofunikira kugwiritsa ntchito mankhwala amenewa mu mawonekedwe a kutentha.