Kunwa mitambo, nei nokuamwa?

Kazhinji pamusoro urefu uye unhu Kudzidziswa kwacho sei simba kwezvokudya uye kupera mvura mumuviri. Naizvozvo, kuti saturate kunobatsira zvinhu nenzira vatambi vari nyanzvi vanonwa mitambo ane zvose zvakafanira mamineral mavhitaminzi kudzorera pamuviri mabasa. Vanogona kutengwa wakagadzirira-yakaitwa, uye gadzirira pachako.

Sports zvinwiwa kana mvura: riri nani?

Pathological mvura shoma mumuviri DZEMUNHU DZINODZORA kuti muviri uye mapuroteni muviri. In muitiro kudzidzisa munhu sweats zvikuru. Kubvira ipapo yabudiswa kunze mvura uye zvicherwa vanoenderana nezvebasa magnesium, calcium, yavaibvisa uye potassium (anonzi electrolytes). Uye ichi zvinozoita zvinotungamirira kupera mvura mumuviri uye kuderera ropa rive hurongwa. Kudzorera mashandiro anoita muviri zvakakodzera kuzadza kurasikirwa zvinwiwa uye zvicherwa. Kana nokudzidziswa muitiro hahugari kupfuura paawa, yavaipora rakanyatsojeka akakodzera zvavo mvura. Kana nokudzidziswa simba akagadzirirwa kwenguva refu, munhu adye anokosha zvinwiwa kuti mutambo, vanokurumidza kutsiva Urume kurasikirwa, uye dzinewo mavhitaminzi uye makabhohaidhiretsi anosimudzira basa tsandanyama. Kukosha ndiwo muitiro kuti muviri wemwana, kusiyana mukuru, iye haagoni zvizere waidzora mvura uye electrolyte kwavo mwero.

The zvinhu zvaisanganisira ari gutsa vatambi uye zvaanoreva

Panguva yechiitwa muviri anosangana kurasikirwa kwete chete Urume asiwo zvakakodzera ichishanda zvakanaka nevamiririri ayo. Naizvozvo, zvinofanira kutsiviwa. The Kuronga mitambo zvinwiwa zvinosanganisira kwakadaro zvinhu zvakakodzera kuti muviri, sezvo electrolytes uye makabhohaidhiretsi.

Electrolytes chinangwa kuzadzisa zvitatu mabasa anokosha mumuviri:

• zvinokosha zvicherwa;
• munyaya imwe-nzira diffusion kuti Urume pakati zvimwe zvikamu muviri;
• tora chikamu mune asidhi-nechigadziko pakati nepakati, izvo zvinokosha chakaipa nokushanda kwenhengo masero. List pamusoro electrolytes mumuviri womunhu sezvinotevera: sulfate, phosphate, bicarbonate, chloride, magnesium, potassium, yavaibvisa.

Makabhohaidhiretsi (izvo zvinomirira shuga) anowanikwa mumuviri mune tsandanyama uye chiropa. Ndivo mukuru simba nokutengesa. Kurovedzwa kwacho Zvinoda yabudiswa paminiti anenge 4 magiramu ose makabhohaidhiretsi. Uye kana kwayo nguva iri maawa anopfuura rimwe nehafu, Nehunde anoramba. The muviri ichabereka mutsva batch mangé glycogen hapana yapfuura pane maawa 48. Naizvozvo, vatambi kunge mvura chaiyo panguva yechiitwa. Zvinofanira kunzwisiswa kuti rokumusoro pachiyero makabhohaidhiretsi kuparadzwa mune mvura, kuti nomumugwagwa kwaitora nguva vachasunungurwa mudumbu.

Chinwiwa "mitambo" basa pamwe makabhohaidhiretsi kusvika 8% zvakaitika dumbu ari kumhanya bani mvura. Electrolytes (kunyanya yavaibvisa uye potassium), huri chinwiwa, kuderedza weti inotungamirwa, kuwedzera Absorção de Água kwacho ura uye afunge rimwe kunonoka masero nemvura.

Mvura mutambi kumhanya ari kudzidzisa-yakareba hakusi yakanakisisa drink. It harina electrolytes, hazvina haabati simba uye kukonzera bloating.

Kupatsanura edoro zvemitambo pamusoro zviri zvinhu zvinokosha

Kune mhando huru nhatu edoro zvakasiyana ari chikamu makabhohaidhiretsi uye electrolytes:

1. Isotonic zvinodhaka (Carbohydrate ane kusvika 8%). Izvi mhando edoro nokukurumidza replenishes akarasika zvinwiwa uye anonunura kurovedza simba muviri simba. Akakodzera mhando edoro kuti vamhanyi (refu uye pakati daro), muviri, nokuti vechikamu mutambo (chikwata) zvemitambo.
2. Hypotonic zvinwiwa (yakaderera chikamu makabhohaidhiretsi). Pavezve akarasika kuburikidza ziya Urume. Ndivo vatambi vakasarudzwa vasina zvinodiwa makabhohaidhiretsi ikawanda, asi pane chikonzero muzadze vakarasika zvinwiwa. Izvi zvingava Somuenzaniso, gymnasts.
3. Hypertonic zvinwiwa (kuva mukuru chikamu makabhohaidhiretsi). Vaifanira muzadze glycogen mune tsandanyama tishu.

Kupatsanura anonwa nokuti vatambi kugamuchira hama nguva

Dziya muzvikamu zviviri:

• zvarakanyorerwa kunwa panguva yechiitwa;
• zvarakanyorerwa kunwa pashure vanga vaneta.

Isotonic zvinwiwa ndezvaJehovha boka rokutanga, uyewo vazvo vane antioxidants. Vari akaita maererano shuga. Ivo akapfuma mavhitaminzi uye chicherwa zvivako.

Vazhinji zvinwiwa kuti mutambo ine zvakakwana yakawanda shuga (kazhinji kusvika 10%). refu chikamu makabhohaidhiretsi (kana shuga kana sucrose) kwakadaro kunowedzera mwero Absorção de Água muviri muropa. Nhasi, masayendisiti vakaratidza kuti zvikuru pfungwa shuga inobva zvinwiwa kuvandudza kuita uye kutsungirira panguva zvikuru refu muviri. Izvi imhaka chichiwedzera nerubatsiro tsandanyama zvinyama muna makabhohaidhiretsi, glycogen rutapudzo uye tiine mwero ane bhodhoro pakuenzanisa antioxidants.

Drinks zvarakanyorerwa kunwa pashure zvemitambo makaremerwa vari peptidic uye peptide-glutamine. Recent vafumiswa makabhohaidhiretsi, antioxidants, chicherwa assemblages uye chirimwa hydrolysates. Zvinwiwa izvi zviri zvakakwana kudzorera kwomuviri chimiro mutambi.

Peptide uyewo vanoumba makabhohaidhiretsi akadai maltodextrin uye gorosi kana soya hydrolysates.

Drinks mumwe Mapato hazvo ane mavhitaminzi vemapoka B, A, tocopherol, ascorbic acid, zingi, simbi, selenium, magnesium nezvimwe zvinovaka muviri uye zvinhu.

How kuita zvemitambo drink pamba?

Paunogadzirira zvinwiwa izvi mhando kunogona siyana zvokubikisa kuchakurukurwa kusarudzwa kusvikira zvinodiwa manakiro uye dose yokuzvigadzirisa muviri basa.

Nyore mitambo drink yokubika: 100 magiramu chero muchero muto (zvimwe dzichangobva kusvinwa) rakasanganiswa nemvura (350 magiramu) ugodira kwekushinywa munyu. Kana panguva nokudzidziswa mugumisiro chinonwiwa hazvikwani, unogona kuwedzera uwandu shuga uye muto kusvikira wasvika Zvakanyanya Kunaka Panguva Yepamuviri reshiyo.

Pane imwe yokubika kuti kwakakurumbira chaizvo pakati vatambi. Kugadzirira isotonic yemitambo drink muchikwata kumusha vachada: 20 magiramu uchi (unogona kutsiva shuga), kwekushinywa (imwe giremu) munyu, 30 ml inodziya yakabikwa nemvura, 30 ml dzichangobva kusvinwa ndimu muto uye orenji, mbiya mbiri chando yakabikwa mvura. Sanganisa munyu nouchi (shuga) nemvura inodziya. Dururirai mvura inotonhora uye muto. Regai kumira kwemaminitsi 10-15, uye iwe unogona kunwa.

mhedziso

Somunhu mhedziso zvinogona kucherechedzwa kuti kushandiswa isotonic zvinwiwa vanofanira vatambi vose vane simba kurovedza rinovapo kupfuura paawa. Gadzirirai chigadzirwa kwakadaro kunogona kuva mumba, kusarudza zvakarurama kukura, uye kutenga makagadzirira akagadzirwa Ipfungwa mune mvura uye upfu fomu. The upfu kunokosha kudyara uwandu mvura akarongwa neshoko mugadziri kuwana zvinodiwa wevasungwa kuti zvinhu. Zvakafanira kushandisa chigadzirwa yakadaro muchimiro kupisa.