Iziphuzo ezemidlalo, kungani ukuwaphuza?

Ngokuvamile ku ubude kanye nekhwalithi inqubo ukuqeqeshwa kuthinte ukusweleka amandla olubi nokuphela kwamanzi emzimbeni. Ngakho-ke, ukuze bazogcwalisa izinto ezuzisa by abadlali professional kudle ezemidlalo iziphuzo eziqukethe yonke namaminerali adingekayo namavithamini ukubuyisela imisebenzi yomzimba. Abakwazi ithengwe ngomumo eyenziwe, futhi uzilungiselele.

Ezemidlalo iziphuzo noma amanzi: okuyinto engcono?

Sokugembula uketshezi ukushoda emzimbeni kubamba umzimba amaprotheni umzimba. Ngo inqubo kokuqeqesha nokujuluka umuntu kakhulu. Kusukela ngaleso sikhathi excreted out ketshezi namaminerali adingekayo umsebenzi magnesium, i-calcium, i-sodium ne-potassium (okuthiwa electrolyte). Futhi lokhu kuholela ekuphelelweni amanzi emzimbeni futhi ingasheshi uhlelo liningi igazi. Ukubuyisela imisebenzi yomzimba kuyadingeka ukugcwalisa ukulahlekelwa uketshezi namaminerali. Uma inqubo ukuqeqeshwa Akuthathi isikhathi esingaphezu kwehora, le wokutakula ngempela efanelekayo amanzi avamile. Uma ukuqeqeshwa amandla yakhelwe isikhathi eside, umuntu kufanele adle iziphuzo esikhethekile ezemidlalo, basheshe esikhundleni ukulahlekelwa uketshezi, futhi anamavithamini kanye carbohydrate ekhuthaza umsebenzi imisipha. Okwakubaluleke ngokukhethekile inqubo for umzimba wengane, kunokusebenza omdala, akakwazi ukuba alawule ngokugcwele amanzi electrolyte ibhalansi yabo.

I izinto kufakwe isiphuzo kubagijimi nencazelo yawo

Phakathi umsebenzi umzimba ukulahlekelwa uketshezi nje kuphela kodwa futhi kunesidingo sokuba ukusebenza ngendlela efanele abasebenzeli bayo. Ngakho-ke, kumele ithathelwe indawo. Ukwakheka iziphuzo ezemidlalo zihlanganisa izinto ezinjalo ezidingekayo ukuze umzimba, njengoba electrolyte kanye carbohydrate.

Electrolyte yenzelwa ukugcwalisa imisebenzi emithathu ebalulekile emzimbeni:

• kukhona amaminerali abalulekile;
• abathintekayo kulo ngendlela eyodwa okusheshayo uketshezi phakathi izingxenye ezithile emzimbeni;
• iqhaza ibhalansi acid-base, okuyinto ebalulekile ukusebenza evamile amaseli. Uhlu electrolyte emzimbeni womuntu kanje: sulfate, phosphate, Bicarbonate, chloride, i-magnesium, i-potassium, i-sodium.

Carbohydrate (amelela glucose) atholakala emzimbeni e imisipha futhi isibindi. Bangabaholi main amandla umphakeli. Inqubo ukuqeqeshwa ithatha excreted ngomzuzu cishe 4 amagremu carbohydrate. Futhi uma isikhathi salo amahora angaphezu kwelilodwa nengxenye, stock uhlala. Umzimba uyoveza yinhlama entsha ka glycogen kuka 48 amahora. Ngakho-ke, abadlali kumele kube isiphuzo ekhethekile lapho uvivinya umzimba. Kufanele kuqondwe ukuthi ayanda ezingeni carbohydrate kudliwe uketshezi, kancane bayokhululwa esiswini.

Isiphuzo "ezemidlalo" ngoba umsebenzi nge nesitashi 8% ukudlula esiswini ngesivinini amanzi plain. Electrolyte (ikakhulukazi i-sodium ne-potassium), eziqukethwe isiphuzo, ukunciphisa ukwakheka umchamo, ukusheshisa le nqubo ukumuncwa emathunjini futhi ingqondo ukubambezeleka amaseli ketshezi.

Amanzi umsubathi egijima kwi ukuqeqeshwa eside akulona isiphuzo esingcono kakhulu. It ayiqukethe electrolyte, ke ongathwali amandla futhi kubangele ukuvuvukala.

Ukwahlukanisa ezemidlalo iziphuzo kokuqukethwe izinto eziwusizo

Kunezinhlobo ezintathu eziyinhloko iziphuzo ukuthi kuhluke iphesenti ukudla okumahhadla nomoya-electrolyte:

1. uphuzo Isotonic (okune-carbohydrate aqukethe-8%). Lolu hlobo iziphuzo ngokushesha kuvuselela uketshezi elahlekile azikhulule ukuqeqeshwa buthaka umzimba amandla. Uhlobo ekahle iziphuzo ukuba abagijimi (ibanga elide futhi phakathi), bodybuilders, ngoba kubahlanganyeli umdlalo (iqembu) ezemidlalo.
2. iziphuzo Hypotonic (iphesenti eliphansi carbohydrate). Ubuyisela elahlekile ngokusebenzisa izithukuthuku uketshezi. Ziyakwazi abasubathi akhethiwe abangabhalisile kwakudingeka carbohydrate anda, kodwa kukhona isidingo ubuyise eziwuketshezi alahlekile. Lokhu kungaba, isibonelo, bomzimba.
3. iziphuzo Hypertonic (ube iphesenti eliphezulu carbohydrate). Kudingeka Ukukhuthazela Ukuze ubuyise glycogen ezicutshini izicubu.

Ukwahlukanisa iziphuzo kubagijimi ethola isikhathi isihlobo

Okuhlukaniswe ngezigaba ezimbili:

• senzelwe ukuphuza ngesikhathi umsebenzi;
• senzelwe ixutshwe namazi emva ukusebenzisa.

iziphuzo Isotonic uphakathi kwabantu abangenalo leli lokuqala, kanye nozakwabo nge Antioxidants. Zenziwa ngesisekelo ushukela. Ziyakwazi unothile ngamavithamini kanye izakhiwo yezimbiwa.

Iningi iziphuzo mdlalo iqukethe isamba elanele ushukela (ngokuvamile-10%). isibalo esikhulu kangako carbohydrate (noma glucose noma sucrose) kwandisa izinga ukumuncwa kwezakhi egazini. Namuhla, ososayensi kungase kutholakale ukuthi iziphuzo ushukela bagxila kakhulu based ukuthuthukisa ukusebenza nokukhuthazela ngesikhathi umsebenzi ikakhulukazi ezinde. Lokhu kungenxa supply anda kwezicubu kwemisipha carbohydrate, glycogen ukunciphisa nokugcina ezingeni nge ibhalansi i-oksijini Antioxidants.

Iziphuzo senzelwe ixutshwe namazi emva yezemidlalo imithwalo kukhona peptidic futhi peptide-glutamine. carbohydrate kwakamuva ahlanganiswe, Antioxidants, assemblages amaminerali kanye isitshalo hydrolysates. Lezi iziphuzo zivumelane ngokuphelele ukubuyisela ifomu ezingokomzimba umsubathi.

Peptide futhi siqukethe carbohydrate ezifana maltodextrin nokolweni noma isoya hydrolysates.

Iziphuzo kunoma yiziphi izigaba ngempela anamavithamini amaqembu B, A, tocopherol, ascorbic acid, zinc, insimbi, AMINOBENZOTHIAZOLE, magnesium kanye nezinye izakhi kanye izakhi.

Indlela yokwenza isiphuzo ezemidlalo ekhaya?

Lapho iziphuzo ukulungiselela lolu hlobo ziyahlukahluka izithako ezahlukene ngeke akhethwe uze ukunambitheka oyifunayo futhi umthamo sesondlo womsebenzi umzimba.

The elula yezemidlalo isiphuzo iresiphi: 100 amagremu yimuphi juice izithelo (mhlawumbe asanda isibambo) buhlanjululwe ngamanzi (350 amagremu) futhi uthele ingcosana kasawoti. Uma ngesikhathi sokuqeqeshwa umphumela isiphuzo akwanele, ungakwazi ukwandisa inani ushukela juice kufika isilinganiso elilungile.

Kunenye iresiphi okudume kakhulu phakathi abasubathi. Ukulungisa isotonic ezemidlalo isiphuzo isigaba ekhaya kuzodingeka: 20 amagremu of uju (ungakwazi ukushintsha ushukela), ingcosana (owodwa igremu) kasawoti, 30 ml amanzi afudumele amanzi abilisiwe, 30 ml asanda isibambo kalamula orange, amabili izinkomishi amanzi abandayo abilisiwe. Hlanganisa usawoti nezinyosi (ushukela) ngamanzi afudumele. Thela amanzi abandayo kanye juice. Let ume imizuzu 10-15, futhi ungakwazi baphuze.

isiphetho

Njengoba isiphetho kungaba kuqashelwe ukuthi ukusetshenziswa iziphuzo isotonic zonke abasubathi ukuqeqeshwa kabani amandla ihlala isikhathi esingaphezu kwehora kufanele. Lungiselela umkhiqizo okunjalo kungaba ekhaya, ukhetha olinganise kwesokudla, futhi uthenge inketho ngomumo eyenziwe ewuketshezi kanye powder. I powder kubalulekile ukutshala inani lamanzi kucacise umenzi ukuthola emakamu oyifunayo izidakamizwa. Kudingekile ukusebenzisa umkhiqizo elinjalo ngesimo ukushisa.