Iziphuzo eziphezulu ze-Caffeine Akuyona into edingekayo yokuzivocavoca
Iziphuzo eziphezulu ze-caffeine seziye zanda kakhulu, kepha lezi ziphuzo azihlanganisi kahle nokuzivocavoca. Nakuba iziphuzo eziningi zezemidlalo zingenayo i-caffeinated futhi zihloselwe ukugcwalisa izikhukhula ezilahlekile ekuzivocavoca, iziphuzo zamandla kagesi zinomthamo omkhulu we-caffeine ne-caffeine-stimulants (njenge guarana). Lokhu kungaholela ekudambisweni kwemvelo, ngokusho kukaDee Rollins, i-RD, i-Ph.D., i-dietitian neBaylor Regional Medical Centre e-Grapevine, eTexas.
Iziphuzo zezemidlalo ezibhekene neziphuzo zamandla
Iziphuzo zezemidlalo zendabuko ezifana ne-Gatorade ne-Powerade zifaka amanzi, usawoti, noshukela ngokulingana okusiza umzimba ukuba uthathe ukushisa kwamanzi kanye nosawoti olahlekelwe yisithukuthuku nokuphefumula ngenkathi usebenzisa umzimba. Ushukela akusizi nje ukuthi umzimba uthathe emanzini, kodwa futhi uhlinzeke ngamathambo emisipha adinga ushukela ukuze aqhubeke enza kahle ngesikhathi sokuhamba okude, ukugijima noma amabhayisikili. Inani elincane likasawoti lisiza ukuvikela umzimba kusuka e-hyponatremia, (eyaziwa nangokudakwa kwamanzi), okungenzeka uma uphuza amanzi amaningi ngaphandle kosawoti.
Iziphuzo zamandla zakhiwa ukuletha i-caffeine nezinye izinto ezikhuthazayo, ezifana ne-guarana noma i-ginseng, ukunikeza umphuzi amandla okuphuza amandla. Akuklanyelwe ukufaka amanzi okulahleka ngesikhathi sokuzivocavoca. Abanye beza emathini amancane ahambisa inani elikhulu le-caffeine ngesilinganiso esincane somswakama. Amaningi aphethwe yi-carbonated, okungaholela ekusebenziseni umzimba ukuzwa ukuqhuma, isicashu kanye nomzwelo ovulekile.
Ukukhangisa ezenzakalweni zezemidlalo
Ukuphuza amandla okuphuza i-Red Bull kuvame ukunikezwa ngemicimbi ehambayo nokuhamba ngabathengisi, okungase kuholele abantu ukuthi bacabange ukuthi isiphuzo sezemidlalo. "Abantu abaningi bacabanga ukuthi uma unamathela esandleni sabo ngenkathi bezivocavoca, lokho kulungile kubo," kusho uRollins.
Kodwa i-Red Bull ifika emathinini amancane aphethe i-caffeine enkulu njengendebe yekhofi (ama-80 milligram) futhi angaphezu kwama-cola (40 milligram). Ngenkathi ushintsha kancane amanzi amancane, uhambisa i-punch ye caffeine evuselela izinso ukukhiqiza umchamo obengeziwe futhi ulahlekelwe uketshezi oluthe xaxa.
Izingozi ze-caffeine kakhulu nokuzivocavoca
U-Rollins uthi uma usuvele uphethe indebe noma ikhofi ezimbili ekuseni, ukwengeza amandla okuphuza amandla angakubeka phezu kwenani le-caffeine iningi labantu abadliwayo bacabanga ukuthi umkhawulo olinganisiwe wosuku. "Ulahlekelwa uketshezi lomzimba ngokufiphala uma uhamba. I-caffeine ihlanganiswa nokuphelelwa amandla kwamanzi," kusho uRollins.
Ukulahlekelwa I-Caffeine
Uma izidakamizwa zithembela kwiziphuzo zamandla, zingase ziphuze amathini amancane amabili noma amathathu acabange ukuthi abangekho amanzi okwanele. Uma bephuza amandla amakhulu, ingaqukatha ama-servings amabili. Imithi eminingi yobuhlungu, imithi yesono, nezinye iziphuzo nazo ziqukethe i-caffeine. "Abantu bangase babe nezinkinga ezingaphezu kwalokho abazibona," kusho uRollins. Uthi kuvumelwaneni jikelele ukuthi ama-250 milligrams ngosuku ngosuku lwe-caffeine kufanele abe ngumkhawulo. Ukuphuza ama-milligrams angaphezu kuka-400 ngosuku - izinkomishi ezimbili zekhofi kanye nokuphuza kwamandla-kungaholela ekujuleni kwezinhlanzi, ukukhwabanisa noma ngisho nezinhliziyo zenhliziyo.
Imiphumela yeCafineine Lapho Ukusebenzisa
I-caffeine ivuselela ukukhiqizwa komchamo, okususa amanzi emzimbeni. Uma usuvele ulahlekelwa amanzi ngokuthukuthuka, ukulahlekelwa ngaphezulu emcimbini kusho ukuthi udinga ukuphuza ngaphezulu ngesikhathi sokuvivinya umzimba. I-caffeine ingabuye ibe nomthelela we-laxative. "Uma uhamba, wenza i-GI tract yakho yonke isuke emlonyeni kuya emgqeni," kusho uRolins. Lokhu kungaholela ekudingeni indawo yokuphumula kaningi, noma ngokuphuthuma okungaphezulu ( abagijimi abathathu ).
Ukuvimbela ukuqubuka kwamanzi
Ayikho ifomula lemilingo yokunquma ukuthi ungakanani okuphuza amanzi nokudlalwa kwezemidlalo okuvimbela ukuphelelwa amandla kwamanzi ngenkathi usebenzisa umzimba. Wonke umuntu uphendula kancane kancane.
Ukuphakanyiswa kwesithupha kwendwendwe nabagijimi ukuphatha amanzi noma isiphuzo sezemidlalo nawe ukuze ukwazi ukuphuza uma usomile. Ungayinaki indima yokulamba, noma. U-Rollins uthi abanye abantu bazolamba kunokuba bomele lapho befuna amanzi.
Ukuzihlola ngaphambi nangemva kokuzivocavoca kungakutshela ukuthi uphuza kahle yini. Akufanele uzuze noma ulahlekelwe noma yisiphi isisindo ngaphezu kokuzivocavoca. Uma ulahlekelwa isisindo, usuke uphelelwe amanzi. Uma uthola isisindo, uphuza kakhulu futhi ungase uzibeke engozini ye-hyponatremia.
Izincomo zokuphuza ezihamba ngebanga lokuhamba
I-International Marathon Medical Director's Association ihlaziye iziqondiso zokuphuza nokuphuza amanzi abahamba ngezinyawo nabagijimi ekukhuthazeleni izenzakalo ngoMeyi 2006. Ukuze bafunde imizuzu engama-30 noma ngaphezulu, batusa ukuphuza isiphuzo sezemidlalo, hhayi ukuhlanza isiphuzo sezemidlalo ngamanzi engeziwe noma shintsha emuva naphakathi kwephuzo lemidlalo namanzi. Ubufakazi busho ukuthi ukoma yisivikelo esihle kunazo zonke kubadlali uma kuziwa ekuphuzeni inani elifanele.
- Phuza uma omile.
- Ungaphuzi uma ungomile.
- Ungaphuzi kuzo zonke iziteshi zamanzi emcimbini nje ngoba kukhona noma abangane bakho baphuza.
- Ncike ekukheni kwakho ngaphandle kokuthi uthola lokho kukuhoxisa okungalungile, ngokuzilinganisa ngaphambi nangemva kokuzivocavoca.
Imithombo
Lewis G. Maharam, MD.FACSM (isihlalo), uTamara Hew DPM, Arthur Siegel MD, uMarv Adner, MD, uBruce Adams, MD noPedro Pujol, MD, FACSM. "Iziphakamiso ze-IMMDA ezibuyekeziwe ze-Fluid for Runners and Walkers." I-IMMDA. 6 Meyi 2006.
U-Tamara Hew-Butler, uDPM, uJoseph G. Verbalis, MD, noThimothewu D. Noakes, MBChB, MD, DSc, "Isiphakamiso se-Fluid Sokuvuselelwa: Isitatimende Sokumiswa Esivela eMhlanganweni Wezokwelapha Abaqondisi Bama-International Marathon (IMMDA)," I-Clinical Journal of Sports Medicine , 2006; 16: 283