Nini futhi kungani ukwengeza isiphuzo sezemidlalo ngesikhathi eside
I-hydration efanele yokugijima ibalulekile ekuphepheni nasekusebenzeni, kodwa abagijimi kudingeka bazi lapho kufanele badle iziphuzo zezemidlalo nalapho amanzi alula ayothola khona. Uma ugijima isikhathi esingaphezu kwamaminithi angu-90, ikakhulu lapho ujeziswa, kufanele uqale ukusebenzisa isiphuzo sezemidlalo sokushintshwa kwe-electrolyte. Kuye ngezimo, ungase uhambisane nawo ngamanzi noma ushintshe iziphuzo zemidlalo kuphela ngaleso sikhathi.
Kuyini Ukuphuza Imidlalo?
Iziphuzo zezemidlalo, njengeGatorade noma i-Powerade, zine-electrolyte njenge-sodium ne-potassium, izingxenye zethusi usawoti. Uma ugijima, umzimba wakho ulahlekelwa yi-electrolytes ngokuthuthumela. Mhlawumbe uke wabona izinsawoti usawoti wakho futhi ulalele usawoti ngesithukuthuku esiwela phansi izihlathi zakho.
Njengoba ama-electrolyte asiza umzimba wakho ukuba ugcine amanzi futhi ungavimbela ama- cramp muscle , udinga ukuwafaka esikhundleni uma usebenza ngaphezu kwamaminithi angu-90. Lona futhi iphuzu lapho udinga ukungenisa khona amakheleji amaningi e-carb ukuze ugcine umzamo wakho, ngakho-ke isiphuzo sezemidlalo esihlinzeka kokubili i-carbs kanye ne-electrolytes kuhle ukuyisebenzisa.
Okwenza abagijimi badinga ukufaka esikhundleni se-Electrolytes Ngomuthi Wezemidlalo
Abagijimi abangenalo ngokwanele i-electrolyte ngesikhathi sokugijima noma izinhlanga zingase zibe yingozi ngaphezu kwe-hydration. I-Hyponatremia, okuyi-concentration ephansi ye-sodium yegazi, ingenzeka uma abagijimi bephuza amanzi amaningi ngokweqile futhi bangangeni esikhundleni se-salut elahlekile ngokuthuthumela.
Iseluleko samanje mayelana nokusebenza ne-hydration silula - zama ukuphuza ukoma. Ubufakazi besayensi bukusho ukuthi ukuphuza uma usomile kungasiza ekuvimbeleni ukungena ngaphansi kwe-hydrating (okungaholela ekudambiseni amanzi ) futhi okungaphezu kwe-hydrating, okungabangela hyponatremia (izinga elincane losawoti wegazi ngenxa yokugcina okungavamile oketshezi).
Kufanele Uphuze Kangakanani Ngesikhathi Ugijima?
Uma ufuna umthetho jikelele wesithupha wokusetshenziswa kwamanzi ngesikhathi sokugijima kwakho: Kufanele uthathe ama-ounces angu-4 kuya kwangu-6 omnkantsha njalo ngemizuzu engu-20 phakathi nokugijima kwakho. Abagijimi abagijima ngokushesha kunamahora amaminithi angu-8 kufanele baphuze ama-ounces angu-6 kuya kwangu-8 njalo ngemizuzu engu-20. Ngesikhathi sokugijimela kwamaminithi angaphezu kwengu-90, ungakwazi ukushintsha phakathi kweziphuzo zezemidlalo namanzi. Ngakho-ke, zonke ezinye i-hydration break, kufanele uphuze isiphuzo sezemidlalo. Ukuze ugijimise isikhathi esifushane, ukuhambisa amanzi ngamanzi ahlanzekile kuhle.
Udinga ama-Carbs ezithombeni zokuphuza ngesikhathi eside
Enye inzuzo yeziphuzo zezemidlalo yilapho iningi lazo liqukethe ama-carbohydrates, ngaphandle kwalawo aphansi khalori noma ama-calories futhi ashintsha kuphela i-electrolyte namanzi. Njengoba kudingeke ukuba udle amakholori ngesikhathi sokuhamba isikhathi eside kunamaminithi angu-90 , ukuphuza iziphuzo zezemidlalo kuzokusiza ukuthi uthathe ezinye zalezi khalori ezidingekayo. Abanye abagijimi bathola ukuthi ngezinye izikhathi kulula ukuthola amakholori abo ngokusebenzisa izidakamizwa kunokudla okuqinile, ikakhulukazi ngesikhathi sesigaba esilandelayo sesikhathi eside noma umjaho.
Awufuni amakholori noma izindleko zokuphuza ezemidlalo? Zama ukwenza ngokwakho nale recipe yokuphuza ezemidlalo .
Umthombo:
UMaharam, Lewis, MD, et al. "Iziphakamiso ze-IMMDA ze-Revised Fluid for Runners and Walkers" 5/6/2006