I-baking soda enye eyaziwa njenge-bicarbonate ye-sodium (i-NaHCO₃) iyimithi ekhethiwe yamakhemikhali. I-bicarbonate ye-sodium iyinhlangano eyaziwa ngokugcoba isinkwa, umkhiqizo wokuhlanza imvelo, futhi itholakala nasosukwini lokuzinyosa. Ungase ube nebhokisi elahlekile endaweni yakho yokudlala noma uhlezi esiqandisini. Lesi sithako sokupheka esivamile siye sacwaningwa kabanzi futhi sibonakala sisiza futhi imisipha yethu ngesikhathi sokusebenza okujulile.
A Primer on Baking Soda
I-baking soda empeleni isandiso sokudla okuthandwayo. Ngokusho kwe- American College of Sports Medicine , i-bicarbonate ye-sodium iphakathi kwezinsiza eziholela e- ergogenic . Abagijimi kanye nabantu abahlanganyela ekuzivocavoca ngamandla basebenzisa i-baking soda ukusiza ukubambezela ukukhathala kwemisipha nokuthuthukisa ukusebenza.
I-sodium bicarbonate (NaHCO₃) isongezwa ngokukhethekile ngesikhathi sezinyathelo ezimfushane zokuzivocavoca kakhulu. Abaprinta, abadobi, nabagibeli baye baqaphela ukusebenza okuhle ngokuthatha i-baking soda ngaphambi kwemidlalo yabo yokuncintisana. Ucwaningo olwengeziwe lubonise ukusikeka kwe-baking soda ngesikhathi sokusebenza okuyinselele okuhlala imizuzu engama-30 kuya kwangu-60.
Ukusebenza
Ngesikhathi sokusebenza okuphezulu, umzimba wethu ukhulula amakhemikhali emzimbeni wesisipha. Ama-derived metabolic lactate ne-hydrogen akha emafenjini omzimba. Nakuba iningi lalabo abakhiqizwayo lihlushwa, amanye ahlala emangqamuzaneni emisipha futhi adala imvelo esebenzayo. I-Acidity ihlobene ngqo namazinga e-pH emzimbeni wethu. Ukwanda kwe-acidity kwenza amazinga e-pH enza ukuba imisipha yethu ishise futhi izwe.
Ngokusho kocwaningo, ukuthatha i-sodium bicarbonate (NaHCO₃) ngaphambi kokuzivocavoca kusiza ukuxosha abakhiqizi be-metabolic ezivela emathisini emisipha . Ishicilelwe kuyi- International Journal of Sports Nutrition and Exercise Metabolism, "Ukuhlonywa kwe-NaHCO3 kuphakanyisiwe ukuthuthukisa ukusebenza ngokukhulisa ukukhwabanisa okungaphezulu kwe-extracellular." Lokhu kusho ukuthatha ukusebenza kwe-soda emasimini emzimbeni wethu ekwakheni indawo engcono yamakhemikhali emisipha yethu.
Amazinga we-pH alinganisiwe
Ukusebenza komzimba kulungile uma i-pH yethu ilinganisela noma ingathathi hlangothi. Umzimba we-acidity kanye ne-alkalininity uyalinganiswa usebenzisa i-pH, isixazululo esivela kusuka ku-0 kuya ku-14. Umzimbeni wethu usebenza kahle kakhulu ku-zero kanye ne-alkali eningi ku-14. Kunezinqubo eziningana eziqhubekayo emzimbeni wethu ukugcina i-pH yokungathathi hlangothi. ukuba nekhono lokunciphisa imvelo esebenzayo ngenxa yokuzivocavoca okukhulu.
Lapho imvelo emzimbeni wethu iba yinkimbinkimbi kakhulu singathola imiphumela emibi yezempilo. Inhliziyo, isibindi, nezinso zingasetshenziswa ngokweqile ezingabangela izimo zempilo ezingapheli. Ubuningi be-acidity bungabangela nokukhubazeka kwemisipha kanye ne-atrophy (ukuchitha).
I-baking soda iye yaziwa kakhulu ngokulinganisa i-asidi emzimbeni wethu, ukuphulukisa, nemithi emihle yokuvimbela. Abadlali bezemidlalo nabathandekayo bempilo bayakwazisa izinzuzo zezempilo futhi basebenzise kaningi ukwenza amandla okusebenza kwabo .
Ukuthuthukisa ukusebenza kwezemidlalo
Ukuzivocavoca kakhulu kuveza umzimba wethu ukukhulula i-hydrogen ions. I-Hydrogen iyinhlangano yemfucuza ye-metabolic eyenza imvelo enomsoco futhi yehla ukusebenza kwezemidlalo. Ucwaningo lubonisa ama-acidic sodium bicarbonate ama-acids ngokubopha kubo. Lokhu okubophezelayo kuvumela ukukhishwa kwamandla okuthuthukisiwe phakathi nokusebenza okunzima.
Uma amazinga e-asidi agcinwa emazingeni angathathi hlangothi, imisipha yethu isebenza ngokuphumelelayo. I-metabolism yamandla iyanda futhi izifundo zibonisa ukuthi imisipha yethu ingase isebenze isikhathi eside. Ngokusho kwe- American College of Sports Medicine , i-baking soda iyisigungu esiphuthumayo sokugcina i-pH enempilo nokuthuthukisa ukusebenza kwezemidlalo.
Ucwaningo
Ucwaningo olwanyatheliswa kuyi- Journal of Applied Physiology luhlolisise imiphumela ye-sodium bicarbonate yokungenisa ngesikhathi sokuqeqeshwa kwesikhashana. Ucwaningo lwalinganisa ukuthi i-baking soda yashintsha kanjani i-acidity (i-hydrogen ions) emathisini emisipha ngesikhathi sokuzivocavoca okukhulu. Ukusebenza kwezemidlalo nakho kwahlolwa.
Abahlanganyeli abacwaningi babenezinsizwa eziyishumi nambili ezincane ezinempilo ezenza ukuzijabulisa. Ama-protocol ahlolwe ahlanganisa imisipha ye-muscle, ukuhlolwa kwegazi, kanye nokuhlolwa kokuqala nokuphoqelela ukuhlola ukukala okuyisisekelo. Amarekhodi anembile agcinwe. Laba besifazane bahlukaniswa ngamaqembu amabili futhi bahlolwe isikhathi sokuhlolwa samasonto angu-8 ngezikhathi zokuqeqesha ezintathu ngesonto.
Iqembu 1 lanikezwa i-bicarbonate ye-sodium (NaHCO₃) nge-.2 gram dose ngayinye kilogram yesisindo somzimba 90 nemizuzu engama-30 ngaphambi kokuqeqeshwa kwesikhashana esiphakeme. Iqembu lama-2 linikezwe i-placebo yesilinganiso efanayo. Isivivinyo sesikhathi senziwa ngebhayisikili esiteshini. Ababambiqhaza baqedile izikhathi ze-sprint emizuzu emibili eqhubeka ngenombolo ngaphezu kokuhlolwa.
Imiphumela yocwaningo ibonisa ukuthi i-baking soda iyanciphisa kakhulu i-hydrogen ions egazini nasesimweni seselula kumathisamu emisipha . "Ngaphezu kwalokho, ukungenisa kwe-NaHCO3 kunciphisa ama-hydrogen i-intracellular ngesikhathi sokuzivocavoca okuqhubekayo nokuphumula." Kwabikwa ukuthi ukungenisa kwe-sodium bicarbonate kwandisa imisipha yamaprotheni synthesis (ukukhula).
Ngokusho kocwaningo, ukufaka i- baking soda supplementation kunganciphisa i-lactic acid ngesikhathi sokuqeqeshwa kwesikhashana futhi kuthuthukiswe ukusebenza kwesikhathi esifushane.
Okungatholakali Okutholakele
Ucwaningo olwanyatheliswa kuyi- International Journal of Sports Nutrition and Exercise Metabolism lwabika imiphumela yokufaka ukungenwa kwe-sodium bicarbonate (NaHCO₃) nokuqeqeshwa kwesikhashana kuma-rowers aqeqeshwe kakhulu. Lolu cwaningo lubuye lwalinganisa indlela ukukhanda i-baking soda kwashintsha i-acidity (i-hydrogen ions) emathisini amisipha ngesikhathi sokuzivocavoca okukhulu.
Abahlanganyeli be-Study bahlanganisa nabavukuzi abayishumi nambili, abanempilo abaqhudelana nabo base-Australia. Ukuhlola okuyisisekelo okuyisisekelo kwakudingeka njengengxenye yenqubo yokucwaninga. Abagibeli baqedile izifundo ezimbili zokuqeqeshwa kwesikhashana (HIIT) ngesonto eliphakeme nangaphezulu kweviki ezine. Abahlanganyeli babehlukaniswa ngamaqembu amabili athatha i-sodium bicarbonate (i-.3 gramu dose ngayinye ngesisindo somzimba) noma i-placebo 90-imizuzu engama-90 ngaphambili (i-HIIT). Ama-sampuli wegazi athathwa kulo lonke ucwaningo olulinganisa ama-bicarbonate namazinga we-pH.
Imiphumela yocwaningo ayikho ukuthuthukiswa okungeziwe ngesikhathi sokugaya imitha ka-2000 ne-sodium bicarbonate ukungenisa uma kuqhathaniswa ne-placebo. Kodwa-ke, ukwanda okuncane kokukhipha amandla kwabahlanganyeli ngokusebenzisa i-baking soda kwafunyanwa. Ngenxa yokuthi ukutholakala okulinganayo kwakuncane, abacwaningi basikisela ukungenwa okungapheli kwe-NaHCO₃ ngesikhathi sokuqeqeshwa kwesikhashana akukhulisi ngempela ukusebenza okuningi.
Ukubuyekezwa kosizo lwe-Ergogenic Aid
I- American College of Sports Medicine yashicilele ukubuyekezwa ngemiphumela ye-ergogenic ye-sodium bicarbonate. Izinsiza ezi-errgenic zokwenza ngcono ukusebenza kukhona ukusabalala nokwebhaka kwe-soda enye yezinto ezithandwa kakhulu. I-bicarbonate ye-sodium (i-baking soda) izinzuzo zezempilo zenze ucwaningo olungapheli amashumi eminyaka.
Ukubuyekezwa kwakhiqizwa ukuze kubhekane nezindawo ezibalulekile "usayizi wokulinganisa, isikhathi sokungenisa, kanye nohlobo lokuzivocavoca okuzozuzisa ekusetshenzisweni kwezigubhu" njengokubhekwa kwe-soda.
Amanye ama-takeaways amakhulu wokubuyekeza:
- Ukusebenza okunempilo okunempilo ukuphumula igazi elingaphansi kwegazi pH izinyathelo 7.4 futhi ngokuvamile 7.0 emisipha yabantu. Ukusebenza okujulile kunganciphisa igazi eliphambene ne-pH kuya ku-7.1 bese kunciphisa ukuya ku-6.8 kumathisamu emisipha.
- Umzimba womuntu uhlala e-pH ukulinganisa ngemisebenzi yangaphakathi yokugubha ukulawula ukubunjwa nokususwa kwe-i-hydrogen ions. I-bicarbonate ye-sodium iboniswa ukuba ihlasele futhi ivikele umzimba ngokubophezela kuma-hydrogen ions.
- Ucwaningo oluthile lwezemidlalo ngokuzivocavoca kakhulu, Lindh, AM et al. , kuboniswe ngcono ukuhlolwa kosuku lokuvivinya kwabancintisana ukufaka i-sodium bicarbonate imizuzu engu-90 ngaphambi komcimbi wabo.
- Ukusebenza kwezemidlalo okuthuthukisiwe kwaqashelwa nguMbhishobhi et al . ucwaningo kanye nesikhathi sokubhukuda okuphindaphindiwe okuphambaniswa kwabancintisana besebenzisa i-sodium bicarbonate njengesiza so-ergogenic.
- Kunconywa abaqeqeshi nabagijimi bahlola izimpendulo zabo kuma-buffering agents njenge-baking soda ekusebenzeni okuhle kwezemidlalo ngaphambi kokuncintisana.
- I-supplementation ye-sodium bicarbonate ibonakala ingavunyelwe kahle ngabasebenzisi abangaba ngu-10%.
- Kubonakala sengathi kune-optimum ye-sodium bicarbonate yokulinganisa okungaphezu kuka-.3 amagremu kilogram ngayinye yesisindo somzimba ukugwema ukukhushulwa kwamathumbu (GI).
- Imiphumela yokucwaninga ingase ihluke ngoba i-sodium bicarbonate pre-exercise dose kanye nesikhathi asifani. Lokhu kungafana nokuqhathanisa ama-apula kuma-oranges.
- Kubonakala kokubili isikhathi esifushane nesisesikhathi eside sokuzivocavoca umzimba kungase kuzuze ekuxhasweni kwe-sodium bicarbonate nakuba ucwaningo oluqhubekayo lufanelekile.
Isilinganiso esinconywe
Ucwaningo olunyatheliswa kuyi- International Journal of Sports Nutrition and Exercise Metabolism luchaza ukuthi "ukulandelwa okuhle kakhulu kokulayisha kwe-bicarbonate kuhilela umthamo we-0.3 g / kg BM we-NaHCO3 ehlanzekile." Lokhu kubonakala sengathi kuyinani elilinganiselwe lokulinganisela i-asidi (pH) egazini futhi izicubu zomzimba.
Ngokusho kocwaningo, kuphakanyiswa futhi i-bicarbonate ye-sodium kuthathwe amaminithi angu-120 kuya kwangu-150 ngaphambi kokuzivocavoca futhi ihlanganiswe nesidlo esincane se-carbohydrate ephezulu. Lokhu kunciphisa amathuba okubonakaliswa okungavumelekile kwamathumbu (GI).
Imiphumela emibi
Akuwona wonke umuntu okwazi ukusebenzisa i-sodium bicarbonate ukuthuthukisa ukusebenza kwezemidlalo. Abasebenzisi abangu-10% bazobhekana nokucindezeleka kwamathumbu (GI). Abanye abagijimi baye bazama ukwehlukanisa okunconywayo .3 amagremu kilogram ngayinye yesilinganiso somzimba womzimba wonke usuku ukuze kuqedwe le nkinga.
Abanye abagijimi baye banciphisa inani le-bicarbonate ye-sodium futhi baphumelela besebenzisa i-.2 amagremu kilogram ngayinye ye-bodyweight dose ngaphambi kokuzivocavoca.
Ucwaningo olunyatheliswa kuyi- International Journal of Physiology and Sports Performance lubonise ukuthi i-bicarbonate ye-sodium ingase ingabi nzuzo kuwo wonke umuntu. Abacwaningi abane abathintekayo kumele bayeke ukuhlolwa ngenxa yokucindezeleka okunzima kwamathumbu (GI). Kubuye kunconywe, "abantu ngabanye kufanele banqume ukuthi bayaphendula kahle yini ukwesekwa kwe- SB ngaphambi komncintiswano."
I-Bonus Info
Kukhona ubufakazi obuqinile obonisa ukuthi i-bicarbonate ye-sodium ingenza ngcono ukusebenza kwezemidlalo. "Ngokuqondene nokuphepha komfelandawonye, kunjengokuvamile futhi kungenasisekelo njengokudla okujwayelekile okubhaka, ngoba yilokho ngempela." Ukucindezeleka okuwukuphela komzimba kungenzeka ukucindezeleka kwamathumbu (GI). Futhi, labo abadinga ukunciphisa uketshezi lwabo usawoti kumele bazi ukuthi i-sodium ekhulayo ibhaka soda.
Nakuba lokho okutholakele kuhle, ukusebenzisa i-baking soda noma noma yikuphi usizo lwe-ergogenic ukuthuthukisa ukusebenza kwezemidlalo kuhlale kuyisinqumo somuntu siqu.
Imithombo:
I-American College of Sports Medicine, Abstract, Imiphumela Ergogenic Sodium Bicarbonate, McNaughton, uLars R. et al., 2008
I-International Journal yezemidlalo Ukuziphendukela Kwezemvelo Nokusebenza, I-sodium bicarbonate namandla okuhamba ngebhayisikili: ukuhlukahluka kwezimpendulo, uSaunders B. et al., 2014
I-Journal of Physiology esebenzisekayo, Imiphumela ye-NaHCO3 engapheli ngesikhathi sokuqeqeshwa kwesikhashana mayelana nezinguquko kumandla omzimba we-muscle, metabolism, kanye nokusebenza okukhuthazayo okwesikhashana, u-Edge J et al., 2006
I-International Journal Yezemidlalo Ukudla Nokuzivocavoca umzimba, Imiphumela yokungenisa okungapheli kwe-sodium bicarbonate nokuqeqeshwa kwesikhashana kuma-rowers aqeqeshwe kakhulu, i-Driller MW et al., 2013
I-International Journal of Sports Nutrition and Metabolism Yokuzivocavoca, Umphumela we-Sodium Bicarbonate ku- [HCO3-], i-pH, kanye Nempawu Yamathumbu, u-Amelia J. Carr et al., 2011