Amanzi ekakhukhunathi athola ukuthandwa phakathi kwabagijimi nabanye abagijimi eminyakeni yamuva. Ama-kilojoule aphansi, angenawo amafutha angenamsoco futhi angenawo ama-cholesterol, amanzi asemakhukhunathi ahlukile kubisi lwe-coconut eliphakeme noma i-ocociate. Liwuketshezi olucacile oluvela phakathi kwezinsizwa ezincane, ama coconut aluhlaza.
Amakhunta Amanzi NamaMidlalo Okuphuza
Ukunye okunye okungokwemvelo kuya kweziphuzo zezemidlalo ezokuhweba , amanzi okukhukhunathi aqukethe ama-carbohydrate ashicilelwe kalula ngendlela yeshukela, kanye nama-electrolyte afana ne-potassium ne-magnesium.
Abaningi baseMelika bangatholi i-potassium ngokwanele ekudleni kwabo, ngakho-ke ukuphuza amanzi kakhukhunathi kuyindlela enhle yokugcwalisa izikhala zokudla okunomsoco. Kodwa-ke, amanzi okukhukhunathi angenalo amazinga e-electrolytes, ikakhulukazi i-sodium, etholakala ezithandweni zezemidlalo futhi okudingekayo ukuze esikhundleni se-electrolyte ilahlekelwe ngokuthuthumela. Ngakho-ke, iziphuzo zezemidlalo ezokuhweba, njengeGatorade, zinikeza ukhetho oluthe xaxa lwe-hydration kanye ne-electrolyte yokugijima kwabagijimi abaqhuba imizuzu engaphezu kwengu-60 futhi badinga ukuqinisekisa ukuthi bashintsha i-electrolytes.
Sebenzisa Phakathi Nesikhathi Eside
Yiqiniso, abanye abagijimi baqhubeka bekhetha amanzi okukakhukhunathi ngesikhathi eside ngoba izibeletho zabo ezibuhlungu azikwazi ukubekezelela ushukela nama-sweeteners okufakelwa ezithombeni eziningi ezivamile.
Ucwaningo olulodwa lwathola ukuthi amanzi okukhukhunathi, uma kuqhathaniswa neziphuzo zezemidlalo, okwenza kube nesisindo esincane, ukugcwala, nesisu esithukuthele futhi kwakulula ukudla okuningi ngesikhathi sokuvuselelwa kabusha.
Uma ukhetha amanzi ekhukhunathi ukuze uhlasele ngesikhathi eside, faka ama-sprinkles ambalwa kasawoti kuwo noma wenze usawoti uphezuze phakathi kwakho isikhathi eside ukuze uqiniseke ukuthi ususa esikhundleni se-sodium.
Sebenzisa ngesikhathi sokuqalisa okufutshane
Ungakhohlwa ukuthi uma usebenza ngaphansi kwehora, akudingeki ukhathazeke ngokushintshwa kwe-electrolyte, ngakho-ke amanzi alula kufanele akwanele.
Kodwa-ke, uma uthanda ukunambitheka kwamanzi kakhukhunathi, ngokuqinisekile kuyindlela enhle kulabo abagijimayo abancane.
Gcina engqondweni, ukuthi, ngokungafani namanzi alula, ukhukhunathi unamakhalori. Nakuba kungaphansi kwama-kilojoule kuneziphuzo zezemidlalo, i-soda, noma ijusi lesithelo, isitsha se-ounce esingu-11 sinamakholori angu-60 ukuze sengeze uma usiphuza usuku lonke. Qinisekisa ukuthi ubheka izinhlobo ezingenaswidi, njengoba ezinye iziphuzo zokhukhunathi ziqukethe ushukela owengeziwe (ngakho-ke ama-calories amaningi).
Sebenzisa njengesiphuzo sokuphuza
Amanzi angama-coconut asetshenziselwa abagijimi njengesiphuzo sokuphumula kanye nendlela engokwemvelo yokugcwalisa i-electrolytes ngemuva kokusebenza kanzima noma ukuzivocavoca. Abanye abagijimi bathanda ukuwaxuba ne-protein powder ukuze baqiniseke ukuthi bathola amaprotheni afaneleka ku-3: 1 kuya ku-carbs ratio yokuthola okulungile.
Umthombo: "Iqiniso Ngokuphathelene Namanzi Kakhukhunathi", i-WebMD.com