Kulula ukwehlisa ukuthengiswa ngemuva kweziphuzo zezemidlalo -ukuthi uma sizivocavoca, sidinga iziphuzo zezemidlalo ukuze sizigcwalise. Kukwenza uzibuze ukuthi abagijimi nabazivocavoca baqala kanjani ukuzivocavoca ngaphandle kwabo eminyakeni engu-20 noma engu-30 eyedlule.
Kodwa-ke, kukhona ubufakazi obuningi bokuthi ama-electrolytes asebenza kahle ngempela ekulawuleni ukulinganisela komzimba wakho, ikakhulukazi ngesikhathi nangemva kokuzivocavoca, ukugula, futhi uma ungumuntu ophansi we-carb dieter.
Uma ungumuntu ophethwe yi-carb ephansi owenza umzimba, noma uma usesimweni sokudla esincane futhi ugula, udinga kabili lezi electrolyte ezengeziwe.
Kungani Ukudla Okunciphisa I-Carb Kwandisa Isidingo Sakho Sama-Electrolytes
Ngomuthi ophansi we-carb , umzimba wakho uqala ukusebenzisa amafutha esikhundleni seglucose for fuel, futhi lapho wenza kanjalo, ugcina amanzi amancane. Njengoba uthola amanzi amaningi, amaminerali abalulekile-i-electrolytes njenge-calcium, i-sodium, i-magnesium, i-chloride, ne-potassium, ngokuqondile-nayo ixhunyiwe kusuka ohlelweni lwakho. Ngakho-ke kuyisihluthulelo sokuwagcwalisa ukuze ugweme izimpawu ezingenabuhlungu ezifana nokuphathwa komzimba nokuphelelwa amandla kwamanzi-ikakhulukazi uma ubonisa umzimba noma ugula.
Kodwa-ke, uma uke wahamba ngezindlela zokuphuza ezemidlalo esiteshini sezidakamizwa, uyazi ukuthi kukhona ushukela oluningi nezinye izinto ezingeziwe kulezi zinto. Kukhona isizathu sesayensi sokuthi kungani eziningi zeziphuzo ziqukethe ushukela; ukudubula okusheshayo ushukela kunikeza i-glucose ewusizo yokugcwalisa izitolo zamandla.
I-Sugar yinto yokunambitheka, kodwa futhi iphaneli. Abantu abenza imizimba yabo isetshenziselwa ukusebenzisa i- carbohydrate yamandla ngokuvamile bathola ukuthi kuyasiza ukuba neshukela xaxa ngesikhathi sokuvivinya umzimba. Kodwa ngokuvamile i-carb dieters idinga ukugwema lokhu ushukela owengeziwe.
Nakhu okungena eziphuzweni eziningi zezemidlalo, nokuthi ungayilungisa kanjani lezi izithako zokudla okuphansi.
Amanzi
Yiqiniso, isithako esikhulu esiphuzo sezemidlalo ngamanzi; Ngempela, umgomo wabo ukukuhambisa. Kungenzeka futhi, noma kunjalo, ukuba u-hydrated kakhulu. Isiphakamiso samanje ukuvumela ukoma kube yisiqondiso sakho kunokuba "ukuxosha" amanzi.
Ushukela
Iziphuzo zezemidlalo zinoshukela kakhulu, kodwa ngokuthakazelisayo zinezingxenye nje kuphela zeshukela zezinye iziphuzo zokuhweba eziningi. Lokhu kungenxa yokuthi uma uphuza ushukela omningi ngesikhathi esisodwa, kunciphise ukuncipha kwamanzi, futhi futhi, umgomo waleziphuzo ukukuhambisa. Kodwa nakuba ibhodlela le-Gatorade liqukethe ushukela oluncane kunokwazi kweCoke, akusho ukuthi kufanele uyiphuze.
Inkinga yezidingo zokudla okunomsoco ngesikhathi sokuzivocavoca kubantu abavimbela ama-carbohydrate engakafundiwe kakhulu. Siyazi ukuthi uma abantu beka ama-carbs, imizimba yabo ishintsha kusukela ekusebenziseni i-carbohydrate ngokuyinhloko amandla okusebenzisa amafutha emandla, nakuba kungathatha amasonto amabili ukuze umzimba wenze lolu shintsho (lokhu kubizwa ngokuthi i-keto-adaptation). Siyazi ukuthi abantu bomdabu, njenge-Inuit, abavame ukudla ukudla okuncane kakhulu kwe-carbohydrate, babekhona futhi bakwazi ukuqhubeka nokuzivocavoca ngamandla isikhathi eside ngaphandle komphumela obuhlungu obonakalayo.
Ngakho-ke kubonakala sengathi ngokuhamba kwesikhathi, imizimba ivumelanisa nokusebenzisa amafutha omzimba ngesikhathi sokuzivocavoca .
Ngomunye umuntu oyedwa, ngicabanga ukuthi ukuzama kulungile. Akungabazeki ukuthi ukuvivinya umzimba okulinganayo kungakwenza udinga ama-carbohydrate engeziwe uma usujwayele ukudla ukudla okuphansi. Ukuze uthole ukusebenza okunamandla, zama amanani amaningi we-carbohydrate futhi ubone ukuthi uzizwa kanjani. Nokho, asikho isizathu sokuphuza isiphuzo soshukela. Zama ukudla izingcezu eziningana zezithelo emva kokuzivocavoca kwakho, noma wengeze 1/2 indebe yejusi elingu-100% (akukho ushukela owenezelwe nganoma yiluphi uhlobo) emanzini akho.
Electrolytes
Ama-electrolyte ayenamakhemikhali amaminerali athile ane-electrical charge.
Isistimu yethu yezinzwa igxila kugesi okukhiqizwa ukuphathwa kwezimvukuzane, okuthiwa ions. Lokhu kusho ukuthi yonke imisebenzi emzimbeni exhomeke esimisweni sethu sezinzwa (ukunyakaza kwemisipha, ukuphefumula, ukugaya, ukucabanga, njll) kudinga i-electrolytes, futhi umzimba ubeka phambili ekulawuleni.
Ngaphansi kwezimo ezijwayelekile, ukulahlekelwa kwamaminerali akuyona inkinga. Ukudla ukudla okunomsoco kuzonikeza umzimba wakho ngamaminerali amaningi ngezidingo zakho ze-electrolyte uma uthola umzimba olinganiselayo. Kodwa njengoba kukhulunywe ngenhla, labo abasebenzisa isikhathi eside, ama-carb-dieters, noma labo abagulayo bangadinga usawoti owengeziwe kanye ne-potassium. Iziphuzo zezemidlalo ziqukethe inani elincane le-sodium ne-potassium.
Kuvela ukuthi izipuni ezimbili zamanzi kalamula ziqukethe inani elilodwa le-potassium ngo-8 oz we-siphuzo sezemidlalo ejwayelekile (hlola lolu hlu lwenye ukudla okuphezulu ye-potassium ). Futhi ucezu kasawoti uhlinzeka ngo-110mg we-sodium, inani elifanayo ku-8 oz. yesiphuzo sezemidlalo. Ngakho-ke, uma ufuna ukwenza isiphuzo sakho sezemidlalo esincane, kulula kakhulu.
I-Recipe Yokuphuza Yezemidlalo Ye-Sugar-Free
Vumelanisa ndawonye:
- 1 indebe (ama-ounces angu-8) amanzi (hhayi carbonated)
- 2 wezipuni ujusi kalamula
- uketshezi omuncu (i-isipuni sikasawoti iqukethe ama-2300 mg we-sodium, ngakho-ke udinga i-1/20 ye-isipuni sikasawoti-hhayi okuningi!)
- Ukunambitheka ne-sweetener ukunambitha. Ungase uzame Mix Crystal Light Drink, i-Kool Aid engasetshenziswanga (nge-sugar substitute ukunambitha), noma ama-syrups angenashukela ashukela njenge-Da Vinci noma i-Torino