Ukuhlala i-hydrated kubalulekile ekusebenzeni kwezemidlalo. Ukuze abagijimi bahlale kahle kahle , kunconywa ukuthi baphuze izindebe ezi-1/2 kuya kwezingu-3/4 zamanzi njalo emva kwemizuzu engu-15-20 ngesikhathi sokuzivocavoca. Kodwa amanzi ahlanzekile akwanele ngaso sonke isikhathi. Yilapho abagijimi bavame ukuphuza isiphuzo sezemidlalo.
Uma wenza ukuqeqeshwa isikhathi eside, ukukhuthazela noma ukuncintisana emicimbi engaphezu kwehora, kuyasiza ukusebenzisa isiphuzo sezemidlalo ukugcwalisa uketshezi olulahlekile kanye ne-sodium. Ukushintsha amanzi kalula kungabangela hyponatremia , noma amazinga aphansi e-sodium, engaba yingozi. Iziphuzo zezemidlalo zenzelwe ukuthatha lezo zingu-electrolyte, noma usawoti. Abaningi futhi bashintsha ama-carbohydrate ngesimo ushukela ukuze ukwazi ukuvuselela amandla akho.
Ngabe Abadlali Kufanele Badlulise Kanjani Amafutha?
Abagijimi abasebenzisa isikhathi esingaphansi kwehora bangakwazi ukushintsha amanzi aphuzile ngamanzi ahlanzekile, kodwa iziphuzo zezemidlalo zingasiza abagijimi abavame ukuzivocavoca ngamaminithi angu-60 noma ngaphezulu. Izifo zilula ukugaya kunokudla okuqinile, futhi iziphuzo eziqukethe ama-calories angu-50 kuya kwangu-100 ngama-ounces angu-8 zisiza ukunikeza inani elifanele lamandla okuzivocavoca. Lokhu kungabuyekezwa nge-gel energy, imigoqo, nokunye ukudla, kodwa kubadlali abaningi abagijimayo yiyona ndlela elula kakhulu yokuthola lezo zondlo.
I-ACSM Isikhundla Ukuma esikhundleni sokusebenzisa uketshezi phakathi nokuvivinya umzimba kuhlanganisa izincomo ezilandelayo: 1) uphuze u-8-10 fl oz njalo ngemizuzu engu-10-15 ngesikhathi sokuzivocavoca futhi 2) Uma usebenzisa isikhathi eside kunamaminithi angu-90, uphuze u-8-10 fl oz wesiphuzo sezemidlalo ( ngezingamaphesenti ayisishiyagalombili ama-carbohydrate) njalo ngemizuzu engu-15 - 30.
Akunconywa ukuphuza amanzi okuphuza ngamaphesenti angu-8 e-carbohydrate ngoba kunzima ukugaya, futhi kungaholela ekudumeni kwesisu. Ngakho-ke, ungabikho iziphuzo ezinoshukela ezinjenge-sodas kanye namajusi ahlanzekile wezithelo.
Nazi ezinye zezindlela zokuphuza ezemidlalo ezithengiswa kakhulu emakethe:
1 - Gatorade
Ama-calories ku-Gatorade: 50 (8 fl oz)
I-carbohydrate: 14gr
I-sodium: 110mg
Potassium: 30mg
I-Gatorade ingenye yeziphuzo zokudlala ezokuqala, eyadala iNyuvesi yaseFlorida Gators ngo-1965, futhi iyaqhubeka ibe enye yezinto ezidayiswa kakhulu. Uzothola ukuthi ithengiswe emhlabeni jikelele. Yenzelwe ukugcwalisa usawoti kanye ne-carbohydrate Ungayithenga kakade emafayilini amakhekhe amabhodlela ezindaweni zokudla noma ezitolo ezilula, noma ifomu eliyimpuphu ukuxuba ngamanzi akho. Ngaphandle kwefomula yasekuqaleni egcwalisa ushukela ne-sodium, bane-Gatorade Endurance Formula ene-electrolytes amaningi. Bane-G2 Low-Calorie Ukucima Kwelanga Kwalabo abafuna ukuba neshukela elingaphansi kwesiphuzo sabo sezemidlalo.
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2 - i-Cytomax
Ama-calories ku-Cytomax: 100
I-carbohydrate: 20g
I-sodium: 80mg
Potassium: 150mg
I-Cytomax iqukethe i-carbohydrate eyinkimbinkimbi kanye ne-electrolytes. I-Cytomax ifaka ifomu eliyimpuphu, uyifaka emanzini akho ukuxuba kunokuba uyithenge i-premixed. Ngiyathanda i-orange ngoba akuyona into ebuhlungu njengamanye ama-flavour. I-carbohydrate eyinkimbinkimbi ihlanganiswa ukuthatha isikhathi eside ukuze ihlanganise umzimba ngakho awunayo ushukela omkhulu olandelwa ukushayeka. Ngezansi: yenza ukukhohlisa futhi ikugcina uhamba.
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3 - Ukusheshisa
I-Accelerade iqukethe isilinganiso esingu-4 kuya ku-1 se-carbohydrate kumaprotheni ukusheshisa ukuhamba kwamandla we-carbohydrate zibe muscle, futhi inhlanganisela ekahle ye-carbohydrate elula futhi eyinkimbinkimbi yamandla asheshayo futhi agxilile. I- gluten- ayikho. Yisinye isiphuzo sezemidlalo esitholakala kwifomu eliyimpuphu ukwengeza ebhodleleni lakho lamanzi. Iziphuzo zezemidlalo namaprotheni ziye zafakwa futhi zinganikezwa emidlalweni, kodwa nazo zingabaza, abacabanga ukuthi bangcono kakhulu ngokuthi iziphuzo zokuphumula kunokuba zisetshenziswe phakathi nemisebenzi yokukhuthazela.
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4 - i-Endurox
I-Endurox iklanyelwe njengesiphuzo sokusebenza / sokuphumula. Isilinganiso se-4 kuya ku-1 se-carbs kuya kwamaprotheni ku-Endurox® sinconywa ukuthi sisebenzise ngemuva kokusebenza kwakho. Ngaphezu kwe-carbs kanye namaprotheni, i-Endurox inikeza wonke amavithamini, ama-antioxidants, nama-amino acids umzimba wakho udinga ukubuyiselwa. Iqukethe i- glutamine , enye yezinto ezithandwa kakhulu zokugcina ubuhlungu besisindo nokugcwalisa izitolo ze-glycogen. Lesi siphuzo sitholakala ifomu eliyimpuphu, uzolixuba ngamanzi noma ijusi.
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5 - Amandla
I-Powerade ingenye brand edayiswa kakhulu kakhulu yokuphuza ezemidlalo engatholakala ngaphambi kokuxutshwa ezindaweni zokudla nokulula futhi itholakala ngefomu eliyimpuphu. Inikeza electrolytes kanye namavithamini B kanye noshukela. Futhi bane-Powerade Zero nama-kero kilojoule kulabo abafuna kuphela ama-electrolyte hhayi ushukela. I-Powerade Zero Drops ingenye indlela yokwengeza ukunambitheka nama-electrolyte emanzini ngaphandle kokwengeza ushukela.
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