Sodium Bicarbonate Supplements uye Exercise Performance

Zvemukati

• Chii chinonzi Sodium Bicarbonate?
• Sodium Bicarbonate Inoshanda Sei?
• Iyo pH Inobata Sei Exercise Performance
• Iyo Sodium Bicarbonate Inobatsira Kuchengeta pH
• Inobata Sei Sodium Bicarbonate Inobata Kuitwa Kwemitambo?
• Inobata Sei Iyo Yekudzidzira Kupindirana?
• Mhedzisiro yeSodium Bicarbonate paMhasuru Simba uye Kufambisa
• Mamwe Hutano Mabhenefiti eSodium Bicarbonate
• Supplements uye Dosage Mirayiridzo
• Kudzivirirwa uye Nezvakakomba Mhedzisiro
• Tora Meseji Yekumba

Sodium bicarbonate, inozivikanwawo sesoda yekubheka, inozivikanwa chigadzirwa chemumba.

Iyo ine mashandisiro mazhinji, kubva pakubika kusvika mukuchenesa uye hutsanana hwega.

Nekudaro, sodium bicarbonate inogona zvakare kupa zvimwe zvinonakidza zvehutano mabhenefiti.

Vamhanyi vazhinji uye vanoita zvekurovedza muviri vanoishandisa kuvabatsira kuita panguva yekudzidziswa kwakanyanya.

Iri gwara rakadzama rinotsanangura zvese zvaunoda kuti uzive nezve sodium bicarbonate uye kuita kwekuita.

Chii chinonzi Sodium Bicarbonate?

Sodium bicarbonate ine fomu yemakemikari NaHCO3. Iyo yakanyorova alkaline munyu wakagadzirwa nesodiyamu uye bicarbonate ions.

Sodium bicarbonate inozivikanwawo sekubheka soda, chingwa pasoda, bicarbonate yesoda uye yekubikira soda. Iyo inowanzo kuwanikwa mune zvakasikwa, yakanyungudutswa mune zvicherwa zvitubu.

Nekudaro, zvinonyanya kuzivikanwa seye chena, isina hwema, isina-moto poda iwe yaunogona kuwana muchitoro chako chemuno.

Sodium bicarbonate inonyanya kuzivikanwa sekubheka soda. Ndiwo munyu une alkaline, unowanikwa zviri nyore mufomu yayo chena yehupfu muzvitoro zvakawanda.

Sodium Bicarbonate Inoshanda Sei?

Kuti unzwisise mashandiro esodium bicarbonate, zvinobatsira kutanga unzwisisa pfungwa yePH.

Iyo pH Inobata Sei Exercise Performance

Mumakemikari, pH chiyero chinoshandiswa kuyera kuti acidic kana alkaline (basic) mhinduro iri sei.

PH ye7.0 inoonekwa seisina kwazvakarerekera. Chero chipi zvacho chakadzika kupfuura 7.0 chiri acidic uye chero chinhu chiri pamusoro icho chiri alkaline.

Sevanhu, pH yedu yakasarudzika iri pedyo nekusarerekera. Inowanzo gara yakakomberedza 7.4 muropa uye 7.0 mumaseru maseru.

Iwe unoshanda zvakanyanya kana yako acid-alkaline bhalansi ichiramba iri padyo nechinangwa ichi, ndosaka muviri wako uine nzira dzakasiyana dzekuchengetedza aya mazinga.

Zvisinei, zvimwe zvirwere kana zvekunze zvinhu zvinogona kukanganisa chiyero ichi. Chimwe chezvinhu izvi kukwirisa kurovedza muviri, inozivikanwawo seanaerobic kurovedza muviri ().

Munguva yeanaerobic kurovedza muviri, chinodikanwa chemuviri wako cheoksijeni chinopfuura chinowanikwa. Nekudaro, mhasuru dzako hadzigone kuvimba neoksijeni kuti ibudise simba.

Panzvimbo iyoyo, ivo vanofanirwa kuchinjira kune imwe nzira - iyo anaerobic nzira.

Kugadzira simba kuburikidza neanaerobic nzira inogadzira lactic acid. Yakawandisa lactic acid inoderedza yako maseru maseru 'pH pazasi peakanyanya 7.0 ().

Izvi zvakakanganisa chiyero chinogadzirisa kugadzirwa kwesimba uye zvinogona zvakare kudzikisa tsandanyama yako kugona kubvumirana. Zvese izvi mhedzisiro zvinopedzisira zvaunza kuneta, izvo zvinoderedza kuita kwekurovedza muviri (,).

Iyo Sodium Bicarbonate Inobatsira Kuchengeta pH

Sodium bicarbonate ine alkaline pH ye8.4 uye inogona kusimudza ropa rako pH zvishoma.

Ropa repamusoro pH rinobvumira asidhi kufamba kubva mumaseru maseru kuenda muropa, ichidzorera pH yavo kusvika 7.0. Izvi zvinoita kuti mhasuru dzirambe dzichiita kondirakiti uye nekugadzira simba (,).

Masayendisiti anotenda kuti iyi ndiyo nzira yekutanga iyo sodium bicarbonate inogona kukubatsira iwe kurovedza muviri zvakanyanya, nekukurumidza kana kwenguva refu (,,).

Sodium bicarbonate inobvisa acid kubva mumaseru maseru, zvichibatsira kudzorera yakakwana pH. Izvi zvinogona kudzikisa kuneta uye kuwedzera mashandiro.

Inobata Sei Sodium Bicarbonate Inobata Kuitwa Kwemitambo?

Masayendisiti akaongorora kuti sodium bicarbonate inokanganisa sei kurovedza muviri kweanopfuura makore makumi masere.

Hazvisi zvese zvidzidzo zvakaburitswa kusvika nhasi zvinoratidza zvakafanana mhedzisiro, asi ruzhinji runobvuma kuti zvinobatsira ().

Sodium bicarbonate inonyanya kubatsira pakuwedzera kurovedza muviri kunogara pakati pemaminetsi 1 ne7 uye kunosanganisira zvikwata zvakakura zvemhasuru (,,).

Pamusoro pezvo, kuwanda kwakawanda kunoratidzika kunge kuri kuitika padhuze nekupera kwekurovedza muviri. Semuenzaniso, ongororo ichangoburwa yakacherekedza 1.5-yechipiri kuvandudza mashandiro mumamita chiuru ekupedzisira e2,000-mita (1.24-mamaira) chiitiko chekukwasva ().

Mhedzisiro yacho yakafanana neicho kuchovha bhasikoro, kumhanya, kushambira uye mitambo yetimu (,,).

Zvisinei, zvikomborero zvinogona kusiyana kubva kumunhu kusvika kumunhu. Vanogona zvakare kuvimba nerudzi rwechiitiko, murume kana murume, shiviriro yemunhu uye nhanho yekudzidzira (,,,,,).

Chekupedzisira, zvishoma chete zvidzidzo zvakaongorora kuti sodium bicarbonate inokanganisa sei kutsungirira kurovedza muviri, uye kwete yeavo vese akawana mabhenefiti (13,,).

Kumwe kutsvagurudza kunodiwa kuti uongorore iyi nyaya mazano asati aitwa.

Sodium bicarbonate inogona kubatsira kuvandudza mashandiro mumatanho ekupedzisira ehukuru hwekuwedzera kurovedza muviri. Zvisinei, kumwe kutsvagurudza kunodiwa.

Inobata Sei Iyo Yekudzidzira Kupindirana?

Nguva yekudzidziswa kana munhu achichinjanisa pakati peakanyanya uye mashoma-ekurovedza muviri panguva imwechete.

Mimwe mienzaniso yerudzi urwu rwekudzidzisa inosanganisira mafomu ekumhanya, kuchovha bhasikoro, kukwasva, kushambira, Olympic weightlifting uye CrossFit.

Zvidzidzo zvakatarisa mhando iyi yekurovedza muviri zvakawana kuti sodium bicarbonate yakabatsira kudzivirira kudzikira mukuita (,,).

Izvi zvinowanzo kutungamira mukuvandudzwa kwese kwe1.7-8% (,,,,).

Nguva yekudzidzira inowanzoitika mumitambo yakawanda, uye zvidzidzo zvinowana kuti kudya kwe sodium bicarbonate kunogona kubatsira judo, kushambira, tsiva uye tennis (,,,).

Chekupedzisira, kugona kwesodium bicarbonate kuti ikubatsire kusundira pamatanho ekupedzisira ebasa rako kunogona zvakare kuvandudza yako mhedzisiro.

Semuenzaniso, vatori vechikamu vakatora sodium bicarbonate panguva yechisere-svondo-yekudzidzisa-chirongwa vaive vaichovha mabhasikoro e133% kwenguva refu pakupera kwenguva yekudzidza ().

Sodium bicarbonate inogona kunatsiridza kugona kwemuviri kuita panguva yekudzidzira, iyo inogona kubatsira kuita mumitambo yakawanda.

Mhedzisiro yeSodium Bicarbonate paMhasuru Simba uye Kufambisa

Sodium bicarbonate inogona zvakare kubatsira kuwedzera simba.

Mune kumwe kuongorora, vane huremu hwekusimudza musoro vakatora sodium bicarbonate maminetsi makumi matanhatu vasati varovedza vakakwanisa kuita mamwe squats matanhatu mune yavo yekutanga matatu ().

Izvi zvinoratidza kuti sodium bicarbonate inogona kusimudzira mashandiro, kunyanya pakutanga kwechikamu ().

Uye zvakare, sodium bicarbonate inogona zvakare kubatsira mhasuru kubatana.

Semuenzaniso, kumwe kuongorora kwakawana kuti kwakabatsira kuchengetedza vatambi vetennis 'swing chaiyo. Chimwe chidzidzo chakawana mabhenefiti akafanana kubhokisi rechokwadi rezvibhakera kurongeka (,).

Mhedzisiro iyi inoratidza kuti sodium bicarbonate inogona kuve nemhedzisiro pauropi, asi kumwe kutsvagurudza kunodiwa kuti uone chaizvo kuti izvi zvinoshanda sei.

Sodium bicarbonate inogona kusimudzira kubatana kwemhasuru uye kuwedzera simba. Izvo zvinogona zvakare kuwedzera huwandu hwekuremerwa-huremu kudzokorora iwe kwaunogona kuita panzvimbo yekurovedza muviri.

Mamwe Hutano Mabhenefiti eSodium Bicarbonate

Sodium bicarbonate inogona kubatsira hutano hwako mune dzimwe nzira zvakare. Semuenzaniso, iyo:

• Inoderedza kusungurudza: Sodium bicarbonate chinhu chakajairika mumishonga inorwisa mabhakitiriya, ayo anowanzo shandiswa kudzikisira chirungurira nekurapa maronda emudumbu (29, 30).
• Inokurudzira hutano hwemeno: Mushonga wemazino une kubheka soda inoita kunge ichibvisa plaque zvakanyanya kupfuura mushonga wemazino usina ().
• Inovandudza mhinduro kurapa kenza: Sodium bicarbonate inogona kubatsira kuvandudza mhinduro kune chemotherapy. Zvisinei, hapana zvidzidzo zvevanhu pane izvi (,,).
• Inoderedza chirwere cheitsvo: Sodium bicarbonate kurapwa mune vanhu vane chirwere cheitsvo kunogona kubatsira kunonoka kuderera kweitsvo basa ().
• Inogona kurerutsa zvipembenene. Kuisa baking soda uye kunama mvura kune zvipembenene zvinoruma kunogona kudzikira kuchenesa. Zvisinei, hapana zvidzidzo zvesainzi zvakaitwa.

Sodium bicarbonate inogona kubatsira kuvandudza kugaya, hutano hwemeno uye kuchenesa kubva kurumwa nezvipembenene. Inogona zvakare kubatsira varwere vane chirwere cheitsvo kana avo vari kurapwa chemotherapy.

Supplements uye Dosage Mirayiridzo

Sodium bicarbonate zvinowedzera zvinogona kuwanikwa mu capsule kana fomu yepiritsi.

Iwe unogona zvakare kuitenga seyakajeka kubheka pasoda poda.

Iwo mabhenefiti anotarisirwa anoramba akafanana, zvisinei nekuti ndeipi fomu yekuwedzera yaunosarudza.

Ongororo zhinji dzinobvumirana kuti muyero we 90-135 mg paundi (200-300 mg / kg) yehuremu hwemuviri unoburitsa mabhenefiti, uye inofanirwa kutorwa maminetsi makumi matanhatu kusvika makumi mapfumbamwe usati wadzidzira ().

Zvisinei, kutora sodium bicarbonate iri pedyo nekurovedza muviri kunogona kukonzera matambudziko emudumbu kune vamwe vanhu. Kana izvi zviri izvo kwauri, funga kutanga nediki diki, senge 45-68 mg / lbs (100-150 mg / kg).

Iwe unogona zvakare kuona zvichibatsira kutora dhizaini yako pamberi pemaminetsi makumi mapfumbamwe usati wajaira.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti kutora 90-135 mg / lbs (200-300 mg / kg) maminetsi makumi masere nemakumi masere pamberi pekurovedza muviri kwaive kwakangofanana, asi kwakaderera matambudziko emudumbu ().

Iwe unogona zvakare kudzikira mhedzisiro nekuitora nemvura kana kudya ().

Chekupedzisira, kupatsanura yako sodium bicarbonate dose muzvikamu zvitatu kana zvina zvidiki uye nekuzviparadzira pamusoro pezuva zvinogona zvakare kubatsira kugadzirisa kushivirira kwako. Ingo gara uchiziva kuti mhedzisiro yacho inongogara kusvika maawa makumi maviri nemana mushure mekupedzisira dosi (,).

Sodium bicarbonate inogona kuwanikwa muhupfu, piritsi kana fomu fomu. Dosages ye 90-135 mg / lbs (200-300mg / kg) inofanirwa kutorwa kusvika kumaawa matatu usati wadzidzira kana se3 kana 4 madhizaini madiki anopararira pazuva.

Kudzivirirwa uye Nezvakakomba Mhedzisiro

Sodium bicarbonate inoonekwa seyakachengeteka kana ichitorwa mumadosi anokurudzirwa pamusoro.

Mahombe madhizaini anogona kuwedzera zvakanyanya ropa pH. Izvi zvine njodzi uye zvinogona kukanganisa moyo wako mutinhimira uye kukonzera tsandanyama mhasuru (,).

Uye zvakare, apo sodium bicarbonate inosanganiswa nedumbu acid, inoburitsa gasi. Izvi zvinogona kukonzera kurwadziwa mumimba, kuzvimba, kuda kurutsa, manyoka uye kurutsa (,).

Haasi munhu wese anozoona izvi mhedzisiro. Kuomarara kwezviratidzo kunogona kusiyana zvichienderana nemari yakatorwa uye nekunzwa kwepamoyo (,).

Kudya sodium bicarbonate kunogona zvakare kukwidza ropa rako re sodium, izvo zvinogona kuwedzera kuwedzera kweropa mune vamwe vanhu.

Mukuwedzera, yakawanda sodium inogona kuita kuti muviri wako uchengetedze mvura. Nepo yakawedzera hydration inogona kubatsira kune avo vari kurovedza mukupisa, zvingave zvisina kunaka kune avo vari kukwikwidza muhuremu-chikamu mitambo ().

Pakupedzisira, sodium bicarbonate haina kukurudzirwa kune vakadzi vane pamuviri kana kuyamwisa. Uye hazvikurudzirwe kune vanhu vane chirwere chemwoyo, nyaya dzeitsvo kana nhoroondo yekuvhiringidzika kwe electrolyte senge aldosteronism kana chirwere cheAddison.

Kudya kwesodium bicarbonate kunowanzoonekwa sekuchengetedzeka kana ikatorwa mumadhosi anokurudzirwa. Nekudaro, zvinogona kukonzeresa kusagadzikana mhedzisiro uye hazvikurudzirwe kune wese munhu.

Tora Meseji Yekumba

Kutora sodium bicarbonate inzira yakachengeteka uye yakavimbika yekuwedzera maitiro ekurovedza muviri, kunyanya mukuita kwakasimba-uye kwenguva pfupi.

Izvo zvinogona zvakare kuwedzera simba uye kubatsira kuchengetedza kubatana mune akaneta mhasuru. Izvo zvataurwa, ichi chekuwedzera hachishande kune wese munhu. Nzira chete yekuziva kana ichizokushandira ndeyekuyedza.