Gwaro Rako Rakazara reZvinwiwa Zvemitambo

Zvemukati

• Chii chaizvo chiri mumitambo zvinwiwa?
• Urume
• Carbs
• Electrolyte
• Iwe unonyatsoda riini chinwiwa chemitambo?
• Mhando dzakasiyana dzeSports Drinks nePowders
• Yakagadzirira Kunwa Zvinwiwa Zvemitambo
• Yakakora Mitambo Zvinwiwa
• Mitambo Yekunwa Mahwendefa
• Ongororo ye

Zvinwiwa zvemitambo zvinongova zvinwiwa zvine shuga zvine ruvara izvo zvakangoipa kwauri sesoda, handiti? Zvakanaka, zvinoenderana.

Hongu, zvinwiwa zvemitambo zvine shuga uye yakawanda yacho. "Imwe 16.9 oz.-bhodhoro ine anopfuura manomwe mashuga eshuga yakawedzerwa," anodaro Angie Asche M.S., RD, weEleat Sports Nutrition, LLC. Iyi ndiyo nzira yeshuga kupfuura vanhu vakawanda vanofanira kuva nayo kana kuti vanoda muchinwiwa. "Izvi zvinopa simba rakawandisa pasina kudya kunokosha uye zvinogonawo kukonzera kuchinja kweshuga muropa zuva rose," anodaro nyanzvi yezvekudya akanyoreswa Kelly Jones, M.S. Uyezve, zvimwe zvinwiwa zvemitambo zvine zvinonaka zvekugadzira, zvinotapira, uye mavara, izvo vanhu vazhinji vanosarudza kudzivirira. (Yakabatana: Izvi Zvitsva Zvishandiso Shandura Basic Mvura Kuita Fancy Hutano Kunwa)

Zvinwiwa zvemitambo zvakagadzirirwa kubatsira ne hydration uye kupisa panguva yekushanda kwakanyanya, asi nyaya (uye panobva rap rap yavo yakaipa) ndipo apo vanhu vanosvika pakunwa zvemitambo kana vasina. Kwete, haudi Gatorade paunenge uchingodya chikafu chako chemasikati padhesiki rako kana mushure mechikonzero maminitsi makumi maviri pane elliptical. "Kana basa rako richitora awa kana pasi, mikana idiki yekuti iwe unotoda chinwiwa chemitambo," anodaro Angie Asche MS, RD, weEleat Sports Nutrition, LLC.

Chii chaizvo chiri mumitambo zvinwiwa?

Kuti upindure izvo, kutanga, hezvino zvimwe zvishoma nezvechii chaizvo chiri mumitambo zvinwiwa?

Chaizvoizvo, chinwiwa chemitambo chinovira kusvika kuzvinhu zvitatu-fluid, carbs, uye electrolyte.

Urume

Mvura iri mune chinwiwa chemitambo inoitirwa kutsiva iyo mvura yakarasika kubva ziya. IAmerican College yeMitambo Mushonga (ACSM) inokurudzira vatambi kuti vadzivise kurasikirwa zvinopfuura zvikamu zviviri kubva muzana zvehuremu hwemuviri wavo kubva pamvura panguva yekurovedza muviri. Semuenzaniso, mukadzi ane 140-pound mukadzi haafaniri kurasikirwa kupfuura 2.8 mapaundi panguva yekurovedza muviri. Kana izvozvo zvikaitika, icho chiratidzo chekushaya mvura mumuviri kwakanyanya. Iweunokwanisa tsiva zvinwiwa izvi nemvura, asi pane zvinhu zviviri zvakakosha muzvinwiwa zvemitambo zvinogona kuvaita sarudzo iri nani mune iyi kesi.

Carbs

Ichi macronutrient chinotora chikamu chakakosha mukugadzirwa kwechinwiwa chemitambo nekuti "ndiyo nzira inokurumidza yesimba remamhasuru panguva yekurovedza muviri," anodaro nyanzvi yezvekudya akanyoreswa Kelly Jones, M.S. Carbs inogona kuuya mumhando dzakasiyana uye saizi, asi dzese dzinodzikira mune yakapusa shuga shuga, iyo inopa simba rezviitwa zvezuva nezuva uye kushanda nesimba sekurovedza muviri. "Kana macarbs mumuviri wako apera, simba uye nguva yekurovedza muviri zvinoderera," anodaro Jones. (Yakabatana: Wakambonzwa nezveCarb Rinsing?)

Nenzira yakanaka, zvinwiwa zvemitambo zvinofanira kuva nemhando mbiri dzeshuga, dzakadai seglucose uye fructose (shuga yemichero), kuti ibatsire nekutora gut. Shuga yega yega ine mutakuri wayo (puroteni inoibatsira kuti isvike kwayinofanira kuenda mumuviri) kuifambisa ichipinda muura hudiki. Kana yakawandisa shuga imwe ikaiswa, inogona kupedza vatakuri uye kukonzera mvura isingadiwe kuti ifambe mumatumbu. Izvi zvinotungamirira kukuputika, kusagadzikana uye kunyange kurwadza kunorwadza. "Nokuva nemashuga maviri akasiyana, uturu hunokwanisa kutora carbs nyore, zvichibatsira kuderedza kushungurudzika kwepamuviri kunogona kuitika panguva yekurovedza muviri," anodaro Jones. (Zvakafanana: Zvikafu 5 Zvinoita Sezvisingakuvadzi Zvinokonzera Belly Bloat)

Mazhinji zvinwiwa zvemitambo zvine 4-8 muzana carbs, zvichireva kuti pane akakomberedza 4 kusvika ku8 magiramu e carbs pamamirilita zana emvura. Chikamu che6-8 muzana chehydrohydrate inosangana neuwandu hweshuga nemunyu zvinongoerekana zvawanikwa muropa, saka zvinoita kuti muviri utore zvinwiwa izvi nekukurumidza.

Electrolyte

Izwi rinonakidza kutsanangura zvese sodium ne potassium, ma electrolyte anorasika mudikita. Kutsiva iwo chikamu chakakosha chekugara uine hydrated nekuti inosimudzira mwero muyero mukati memuviri. Maseru anofanirwa kuve nematanho akakwana esodiyamu uye potasium kuti ashande nemazvo, uye iwo mwero unokandirwa kunze kweakasviba kana wapererwa nemvura. Kunyangwe sodium yakawana mukurumbira wakashata munyika yekudya, zvinodikanwa kuti vatambi vatsive kurasikirwa nesodium panguva yekurovedza muviri kwakasimba kudzivirira kupera simba. "Kunyange zvazvo kurasikirwa kwemunyu [aka sodium] kunogona kusiyana kubva kumunhu kusvika kune munhu, kurasikirwa kunonyanya kushamisa nekutsungirira kwakanyanya," anodaro Jones. (Zvakaenderana: Maitiro Ekugara Aine Hydrated Kana Kudzidzira Mujaho Wekutsungirira)

Iwe unonyatsoda riini chinwiwa chemitambo?

Zvinwiwa zvemitambovari inobatsira mune mamwe mamiriro. Kana iwe uri kurovedza pane zvine mwero kusvika pakukwirira kwakasimba kwenguva yakareba kupfuura awa, chinwiwa chemitambo chinoramba chichiita pamatanho epamusoro. "Mushure mekuita maminetsi makumi matanhatu ekurovedza muviri, zvitoro zvemakabhohaidhiretsi mumamhasuru zvinodzikira, sezvinoita shuga yeropa, izvo zvinoderedza simba rako uye kuita kuti kuneta kuvepo," anodaro Jones. Vatambi vanodzidzira kwemaawa akati wandei pazuva, vakadai sevamhanyi vemujaho wemujaho kana ma triathletes, ndevamwe vevanozobatsirwa nezvinwiwa zvemitambo, anodaro Asche.

Ingosveta zvishoma, sezvimwe zvinwiwa zvemitambo zvinogona kukonzera matambudziko emudumbu, nekuda kwekutadza kwemuviri kutora huwandu hwakawanda hwecarbs uye fluid. Tanga nekutora sips shoma panguva uye chengetedza dose yakaderera, taura maounzi mana kutanga. Kana iwe usina chero GI kushungurudzika, inwa zvimwe. Mari yaunoda zvinoenderana nehuremu hwemuviri wako, sweat rate, kurasikirwa kwesodium, uye kusimba kwechiitiko ichi, asi mutemo wakanaka wechigunwe ndiwo maora masere pamaminitsi makumi matatu zvichitevera maminetsi makumi matanhatu ekurovedza muviri.

Mhando dzakasiyana dzeSports Drinks nePowders

Kana iwe wakatsunga chinwiwa chemitambo iri zano rakanaka kwauri, unogona kushamisika kuziva kuti mangani sarudzo dziripo. Kusarudza yemhando ipi yemitambo chinwiwa inodzika pane zvaunofarira iwe, asi Jones anokurudzira zvinwiwa zvemitambo zvine hupfu zvinosanganiswa nemvura, uye anoratidza kusarudza kwekusava nemavara ekugadzira kana mavara pese pazvinogoneka.

Yakagadzirira Kunwa Zvinwiwa Zvemitambo

Pakati pesarudzo dzakakurumbira dzemitambo yezvinwiwa ndeye rudzi rwebhodhoro mune yako yekunwa nzira. Kugara padyo nesoda pamashefu ezvitoro, hazvishamise kuti ava vanowana rap yakaipa kudaro. Asi, idzi sarudzo dzakanakira mutambi ari kuenda, asingadi kubata nemapiritsi kana hupfu. (Yakabatana: Megan Rapinoe PaKudzoreredza, Hydration, uye Iye Anodakadza Vakadzi Maitiro Maenzaniso Mumitambo)

• Gatorade (Tenga It, $ 31 for 24, amazon.com) uyePowerade (Tenga Izvo, $ 23 ye24, amazon.com) ndeemhando mbiri dzinogona kuuya mupfungwa. Ose ari maviri akafanana mune zvemidziyo uye zvinwiwa, senge shuga, glucose, sodium, potasium, zvakasikwa zvinonaka,uye mavara akaita yeyero # 5. Asche anokurudzira iyo nyowani Gatorade Organic kune vatengi vake nekuti haina mavara ekugadzirwa uye zvinwiwa. Idzi sarudzo mbiri dzinoita sedzakada kufanana, anodaro Vitamin Mvura, asi iwo ane nani chiyero che carbs nema electrolyte evamhanyi. Ipo, Vitamin Mvura haina potasium uye yakadzika muma carbs nemakori kupfuura echinyakare zvinwiwa zvemitambo.
• MUPENYU (Buy It, $25 for 12, amazon.com) mwana mutsva ari pabhuroko anozvikudza yakawandisa potasium kupfuura zvimwe zvinwiwa zvemitambo, nekuda kwehwaro hwayo hwe potassium-rich coconut mvura. Kana iwe uri kushamisika kana iwe uchida imwe potasium pane sodium, mhinduro yacho pamwe haisi. Iwe unotodikitira kanenge kanomwe sodium kupfuura potasium. (Yakabatana: Iyo Sayenzi-Yakatsigirwa Hutano Kubatsira kweKokonati Mvura)
• Ikoko kune dzakasiyana-siyana dzakaderera-macalorie zvinwiwa zvemitambo pamusika, neatsva achibuda nguva dzose. Neshuga ichi chiri chinetso chikuru chehutano, hazvishamise kuti makambani mazhinji ari kugadzira sarudzo dzeshuga yakaderera kana zvinwiwa zvemitambo nezvinotapira zvekugadzira. Izvo zvakati, ongororo ya2016 yakaburitswa muInternational Journal of Sports Nutrition uye Exercise Metabolismvakawana kuti kunwa yakakwira shuga mitambo yemitambo kunwa mafuta ekurovedza muviri kunotora nguva inopfuura maminetsi makumi matanhatu hakuna "kugadzirisa" macalorie akapiswa panguva yekushanda. Mune mamwe mazwi, kana yakashandiswa sezvakarongwa, kunwa yakakwira shuga yemitambo zvinwiwa zvingangove zvisingaite kuti uwedzere uremu. Asi, yakaderera-calori yakagadzirira-ku-kunwa sarudzo, sengeG2 (Tenga Izvo, $ 10 ye12, amazon.com) uyeNooma (Tenga Iiri, $ 29 yegumi nembiri, amazon.com), ipa yakatenderedza makumi matatu macalorie uye inenge hafu yeshuga uye yakaenzana maelectrolyte semidziyo yemitambo yenguva dzose. Izvi zvinogona kubatsira kudzikisira-kusimba kurovedzwa kunogara kwenguva inopfuura awa, senge yekuzorora bhasikoro kutasva, kana kupfupika kwenguva refu kushanda kwakanyanya uko kunokonzeresa kuti utuke ziya zvakanyanya uye kungoda hushoma hwekutsiva carb.

Yakakora Mitambo Zvinwiwa

Mapaketi ane hupfu anokutendera kuti ugadzirire chinwiwa pachako, izvo zvingangoda basa rakati wandei pane kugadzirira-kunwa mabhodhoro, asi zvinodhura uye zvinoderedza pasi pepurasitiki. (Inoenderana: Akanaka Tumblers Anozokuchengetedza Iwe Hydid uye Nezvakatipoteredza Wakamuka)

Zvakanaka, iwe unozotevera mirairo yepasuru kuti uwane iyo chaiyo fluid, electrolyte, uye carb balance, asi iwe ungada kuwedzera imwe mvura kana uine dumbu rinonzwa. Iko kune toni yehupfu yemitambo zvinwiwa zvaunosarudza kubva, zvinosanganisira:

• Skratch Labs (Asi Iwo, $ 19 makumi maviri, amazon.com) unodakadza pakati pevatambi nekuti inoshandisa zvisikwa zvakasikwa senge nzimbe, oiri yemonimu, uye muto wemaimu. Iyo zvakare ine shuga shoma pane zvimwe zvine hupfu zvemitambo zvinwiwa, ine 4 muzana carbs, ichiita sarudzo yakanaka kune avo vakaona nyaya dzeGI nemamwe mafomula.
• Gatorade Kutsungirira Fomula (Tenga It, $ 22 ye32-oz. Mudziyo, amazon.com) ine maelectrolyte akawanda kupfuura chero zvinwiwa zvemitambo mune chero chikamu, saka ndiyo sarudzo yakanaka yeanorema majuzi kana mamiriro ekunze anopisa. Kana iwe usina chokwadi kana uri juzi rinorema, cherekedza kana iwe uchipedzisira uine chena firimu (ndiyo munyu) paganda rako kana hembe yakanyoroveswa mushure mekurovedza muviri. Kana zvirizvo, unodikitira kupfuura vakawanda. (Yakabatana: Zvakachengeteka here Kushanda Mumhepo Inodziya?)
• Tailwind (Tenga Iiri, $ 17 ye7, amazon.com) ine kuravira "kusatapira zvishoma" kupfuura dzimwe sarudzo, uye inosanganisa glucose uye sucrose kubatsira nekunwa kwecarb.
• Mvura IV (Buy It, $24 for 16, amazon.com) musanganiswa we electrolyte hydration unozvikudza zvakapetwa kaviri maelectrolyte ezvinwiwa zvechinyakare zvemitambo, 5 mavhitaminzi akakosha, zviri nyore uye zvinozivikanwa zvinongedzo, uye kushandiswa kwe "cellular transport technology" (CTT). Vakavamba vanoti kurudziro yavo yekushandisa CTT yakabva pane sainzi inonzi oral rehydration therapy, iyo yakagadziriswa neWorld Health Organisation (WHO) kubatsira kuponesa hupenyu hwevana vanofa nekushaiwa mvura mumuviri munyika dzisina kusimukira. Vanoti Liquid IV's optimal ratio yesodium kune glucose, mvura inotakurwa ichipinda mumuviri wako nekukurumidza pane kunwa chete. Hakusati kwave nekutsvagisa pane izvi muhuwandu hwevamhanyi, asi zvinogona kufanirwa kupfurwa kana iwe uchinzwa sekunge mvura yechinyakare kana zvimwe zvinwiwa zvemitambo hazvisi kutema.
• DripDrop (Buy It, $10 for 8, amazon.com) yakafanana zvikuru neLiquid IV, pakuti yakagadzirwa nachiremba ane oral rehydration therapy mupfungwa. Iyo kambani inotaura kuti yavo patent fomula

Mitambo Yekunwa Mahwendefa

Kunyangwe mahwendefa anonyungudika achiwanzoshambadzirwa sezvinwiwa zve hydration zvevatambi, mazhinji anongove ne electrolytes. "Hapana chimwe chezvisarudzo izvi chinopa makabhohaidhiretsi akakwana, sezvo achiitirwa kungozadzisa kurasikirwa kwe electrolyte mudikita," anodaro Asche. Iyo shuga muzvinwiwa zvemitambo inodiwa pakunyudzwa kwemvura, asi vamwe vatambi vanofarira kusanganisa macarbs kubva muchikafu nechinwiwa che electrolyte. Kana iwe ukasarudza imwe yesarudzo idzi, Jones anokurudzira kuwirirana neuchi kana michero yakaomeswa yemamwe makabhohaidhiretsi.

• Nuun (Tenga It, $ 24 for 4 tubes / 40 servings, amazon.com) mahwendefa ane 300 mg sodium uye 150 mg potasium, iyo yakati rebei kupfuura yakagadzirira-kunwa-uye neupfu hwemitambo zvinwiwa. Ivo vane zvishoma shizha re stevia, iro rinopa kuravira kutapira pasina shuga doro, izvo zvinogona kutsamwisa dumbu.
• Gu Hydration Inwa Tab (Buy It, $24 for 4 tubes/48 servings, amazon.com) dzakanyanya kufanana neNuun ine 320 mg ye sodium, 55 mg ye potassium uye inotapira neStevia uye shuga yenzimbe.

Ongororo ye