Unofanira Kunwa Zvinwiwa Zvemitambo Panzvimbo Yemvura Here?

Zvemukati

• Mvura vs Sports Zvinwiwa
• Izvo Zvekare Zvinongedzo muMitambo Doro
• Zvemitambo Zvinwiwa Zvinogona Kubatsira Vatambi
• Ipfupi-Nguva Yekuekisesaiza
• Chikwata Mitambo uye Intermittent Exercise
• Yakareba Inoenderera Exercise
• Mangani maCarbs?
• Izvo Hazvidiwe kune Vazhinji Vanhu
• Type uye Kuwedzera kweKurovedza muviri
• Vanogona Kukanganisa Kuonda
• Zvidhakwa zvakasiyana siyana Zvinogona Kukubatsira Iwe Kuramba Uine Mvura
• Kuramba Uine Mvura
• Dzimwe Sarudzo dzeKuramba Uine Mvura
• Kunakidzwa Nekunwa Kwako
• Icho Chinokosha

Kana iwe wakamboona mitambo, pamwe wakamboona vatambi vachisveta zvinwiwa zvine mavara pamberi, panguva kana mushure memakwikwi.

Izvi zvinwiwa zvemitambo chikamu chikuru chemitambo uye bhizimusi hombe kutenderera pasirese.

Vanhu vazhinji vanotenda kuti izvi zvinwiwa ndiwo mushonga wemashiripiti wekuvandudza mashandiro emitambo, kunyangwe iwe usiri mutambi.

Nekudaro, vamwe vanokuudza kuti uku kungori kushambadzira uye unofanirwa kunamira nemvura.

Mvura vs Sports Zvinwiwa

Mvura inogadzira huwandu hwesimba remuviri wako uye yakakosha kuti muviri wako ushande zvakanaka ().

Pamusoro pekurasikirwa nemvura kuburikidza neweti, ziya pamwe netsvina, muviri wako unoramba uchirasikirwa nemvura kuburikidza neganda rako uye nemhepo yaunoburitsa ().

Kutsiva kurasikirwa uku uye kusimudzira hutano hwakanaka uye kuita maekisesaizi, zvinowanzokurudzirwa kunwa zvinwiwa nguva zhinji zuva rese (,).

Kunyangwe hazvo zvinodiwa zvichisiyana, zvinokurudzirwa zvezuva nezuva zvinwiwa zvinwiwa zvinwiwa makumi mapfumbamwe nemasere (2.7 litita) evakadzi vakuru uye maawuru 125 (3.7 litita) evarume vakuru (5)

Izvo Zvekare Zvinongedzo muMitambo Doro

Mvura ndicho chinhu chikuru mumitambo yezvinwiwa, asi zvakare zvine zvimwe zvinhu, zvinosanganisira carbs nemaelectrolyte, ayo anofanirwa kusimudzira mashandiro.

Iwo ma carbs mune izvi zvinwiwa anowanzo ari muchimiro cheshuga senge glucose, sucrose uye fructose, asi anogona zvakare kuwanikwa mune mamwe marudzi.

Kazhinji, zvinwiwa zvemitambo zviri 6-8% makabhohaidhiretsi. Mhinduro ye6% ine gumi nemana magiramu e carbs pa8 euniti emvura (240 ml) ().

Nekudaro, zvimwe zvinwiwa zvemitambo zvakaderera- kana zero-carb mukuyedza kukwezva kune avo vanoda mvura nema electrolyte vasina mamwe macalorie.

Electrolyte, kana zvicherwa zvine mari yemagetsi, zvakakosha kuti muviri wako ugare uchishanda (7).

Ma electrolyte makuru anowanikwa mune zvinwiwa zvemitambo isodiyamu uye potasium ().

Mhando dzakakurumbira dzezvinwiwa zvemitambo dzinosanganisira Gatorade®, Powerade® uye All Sport®, pakati pevamwe.

Kunyangwe paine akawanda akasiyana mabhurani aripo, panogona kunge pasina musiyano mukuru mukubudirira kweakakura emitambo zvinwiwa pamusika ().

Nepo kutsvagurudza kwakawanda kwakaitwa pane zvinwiwa zvemitambo, vamwe vanhu vakabvunza chokwadi chedzidzo idzi.

Kunyanya, vamwe vakasimudza kunetseka nezvehukama pakati pemakambani makuru anogadzira zvinwiwa zvemitambo uye vesaenzi vanoita zvidzidzo ().

Zvinwiwa zvemitambo zvine mvura uye maelectrolyte akadai sodiamu uye potasium. Yakawanda zvakare ine carbs. Mhando dzinoverengeka dzezvinwiwa zvemitambo zviripo, asi panogona kunge pasina misiyano mikuru mukukanganisa kwadzo pamuviri.

Zvemitambo Zvinwiwa Zvinogona Kubatsira Vatambi

Izvo zvakakosha zvinhu zvemitambo zvinwiwa - mvura, carbs uye electrolyte - chimwe nechimwe chakakosha kune akasiyana maficha ekurovedza muviri.

Mvura nema electrolyte zvakarasika nedikita, uye zvakakosha kuzvitsiva, kunyanya panguva yekuita kwenguva refu ().

Muviri wako unochengeta carbs mumhasuru dzako uye chiropa chinonzi glycogen, iyo inoshandiswa kuita huni panguva yekurovedza muviri ().

Kudya macarbbs usati kana panguva yekurovedza muviri kunogona kubatsira kudzora kuti muviri wako unomhanya nekukurumidza sei muzvitoro zvawo zvehydrohydrate ().

Zvinwiwa zvemitambo zvakagadzirirwa kupa izvi zvitatu zvakakosha zvinangwa nechinangwa chekuvandudza maitiro ekurovedza muviri kana kupora ().

Zvakawanda zvidzidzo zvakaongorora mhedzisiro yezvinwiwa zvemitambo pakuita kwekurovedza muviri, uye zvizhinji zveongororo iyi yakaitwa mumitambo.

Ipfupi-Nguva Yekuekisesaiza

Hazvinyatso kujeka kana zvinwiwa zvemitambo zvinobatsira kwenguva pfupi yekurovedza muviri.

Mumwe mushumo akaongorora zvidzidzo zvipfumbamwe zvekuchovha bhasikoro zvakanyanya kana kumhanya kwenguva inosvika 30-60 maminetsi ().

Zvitanhatu zvezvidzidzo zvakaratidza kuti zvinwiwa zvemitambo zvakabatsira kurovedza muviri. Nekudaro, vese vatori vechikamu vaive vakadzidziswa vatambi vanoita zvakanyanya kurovedza muviri.

Imwe ongororo mumabhasikoro akarovedzwa yakawana kuti chinwiwa chemitambo chakavandudza mashandiro neinenge 2% panguva yeawa rimwe rekuchovha bhasikoro zvakanyanya, zvichienzaniswa ne placebo ().

Kunyangwe zviwanikwa izvi, hapana humbowo hwakasimba hwekutsigira mabhenefiti ezvinwiwa zvemitambo zvezviitwa zvenguva pfupi, sekusvetuka, kupururudza uye kurovedza muviri ().

Saizvozvo, mabhenefiti akajeka haana kuratidzirwa yekudzidzira kurema (,).

Chikwata Mitambo uye Intermittent Exercise

Iko kushandiswa kwezvinwiwa zvemitambo kunowanzoitika mumitambo yetimu sebhora, basketball uye nhabvu.

Iyi mitambo inosanganisira zviitiko zvenguva pfupi, izvo zvinoshandura pakati pekurovedza muviri kwakanyanya uye zororo.

Kumwe kutsvagurudza kunoratidza kuti kunwa macarhydrate zvinwiwa senge zvinwiwa zvemitambo kunogona kudzikisira kuneta uye kugadzirisa mashandiro mumitambo senge nhabvu uye rugby ().

Zvimwe zvidzidzo zvakaongorora kuchovha bhasikoro kwenguva inokwana 1.5-4 maawa nekuzorora nguva nenguva.

Mumwe mushumo wakawana kuti zvipfumbamwe kubva pagumi nezviviri zvidzidzo zvichishandisa rudzi urwu rwechiitwa zvinoratidzira mashandiro akanaka apo madhiragi emitambo paakadyiwa, zvichienzaniswa ne placebo ().

Yakareba Inoenderera Exercise

Kusiyana nekurovedza muviri, kuenderera kwekurovedza muviri kunoitwa pasina nguva yekuzorora.

Ongororo dzakawanda dzakaongorora zvinwiwa zvehydrohydrate zvinwiwa senge zvinwiwa zvemitambo panguva yekurovedza muviri inogara kwenguva yakareba kwemaawa 1-4 kana kupfuura, sekumhanya uye kuchovha bhasikoro.

Ruzhinji rwezvidzidzo izvi runoratidza kugadzirisa mukuita kana uchinwa zvinwiwa izvi ().

Saizvozvowo, vatambi mumitambo yetimu iyo yakafanana zvakanyanya nekugara uchirovedza muviri, senge nhabvu, vanowanzo batsirwa kubva mune zvinwiwa zvemitambo ().

Idzi gadziridzo dzinogona kunge dzakakonzerwa nenyaya yekuti zvinwiwa zvemitambo zvinopa carbs yesimba sezvo zvitoro zvemuviri wako zvadzikira uye zvinobatsira kudzivirira kupera mvura mumuviri ().

Mangani maCarbs?

Kazhinji, huwandu hwe carbs iyo inogona kuve inobatsira inowedzera sezvo nguva yekurovedza muviri ichiwedzera.

Kutsvagurudza kwakaratidza kuti zvidiki zve carbs (mashoma pane magiramu makumi matatu paawa) zvinogona kusimudzira mashandiro ezviitiko mune zviitiko zvinogara maminetsi makumi matatu kusvika makumi manomwe neshanu ().

Zvinokurudzirwa kudya kusvika pamakumi matatu magiramu paawa ye carbs, kana anenge gumi nematanhatu maununisi emvura chinwiwa chemitambo ne6% carbs, muzvikamu zvinogara maawa 1-2.

Masangano anogara maawa maviri nema3 anogona kubatsirwa nemamwe macarbs - anosvika magiramu makumi matanhatu paawa ().

Zvisinei, izvi zvinokurudzirwa ndezvekuenderera mberi kwekuyedza-kuita chiitiko pasina zororo. Nhungamiro imwecheteyo haishande kune zvimwe zviitiko zvenguva pfupi sekudzidzira kurema.

Mumitambo, zvinwiwa zvemitambo zvinogona kusimudzira mashandiro mumhando dzakasiyana dzekurovedza muviri, nezvakanaka zvinoonekwa nekurovedza muviri kwenguva refu pasina zororo. Huwandu hwe carbs hunogona kuve hunobatsira hunowedzera sezvo nguva yekurovedza muviri ichiwedzera.

Izvo Hazvidiwe kune Vazhinji Vanhu

Pane zvinhu zvinoverengeka zvekutarisa kana uchisarudza kana zvinwiwa zvemitambo zvingakubatsire.

Type uye Kuwedzera kweKurovedza muviri

Kutanga, funga maitiro ako ekurovedza muviri, pamwe nekureba uye kusimba kwekudzidziswa kwako.

Nepo zvinwiwa zvemitambo zvinogona kubatsira vatambi vanoita kwenguva refu kana yakasimba yekudzidzira zvikamu, vanogona kunge vasina basa kune vakawanda vanoita zvekurovedza muviri.

Kana iwe ukaita mashoma-kusvika-epakati kurovedza muviri, senge kufamba kana kumhanya, kweisingasviki awa rimwe, pamwe haufanire kushandisa zvinwiwa zvemitambo.

Saizvozvo, kana iwe uchingoita kurovedzwa uremu, pamwe haufanire kushandisa zvinwiwa zvemitambo, kunyangwe kana ukapedza rinopfuura awa pajimu.

Yakawanda yenguva yako inogona kunge ichizorora pakati pemaseti, uye kudzidziswa uremu hakuderedze zvitoro zvehydrohydrate zvemuviri wako sekutsungirira kurovedza muviri ().

Kana iwe ukasarudza kushandisa chinwiwa chemitambo, iwe ungangodaro unotora zvidiki zvidiki zvekurovedza muviri zvinogara zvisingasviki awa uye usapfuure magiramu makumi matatu e carbs kwechikamu chinogara maawa 1-2 ().

Vanogona Kukanganisa Kuonda

Kune avo vari kuyedza kuchengetedza kana kurasikirwa nehuremu, chimwe chakakosha chinhu chekutarisa isimba rekuyera, kana chiyero pakati penhamba yekoriori yaunodya uye kupisa.

Kana iwe uchida kudzikira uremu, iwe unofanirwa kupisa akawanda macalorie pazuva pane raunoshandisa.

Kana zvinwiwa zvemitambo zvisina basa nerudzi rwekurovedza muviri kwaunoita, kuzvidya zvinopa iwe macalorie asina basa anogona kutadzisa yako kuonda zvinangwa.

Zvisinei, kumwe kutsvagurudza kwakaratidza kuti kunwa zvinwiwa zvemitambo panguva yekurovedza muviri sekumhanya hazvi "gadzirise" macalorie anoshandiswa panguva yekurovedza muviri ().

Semuenzaniso, munhu anorema makirogiramu makumi matanhatu nemasere (68-kg) anogona kupisa macalorie 240 paanomhanya kwemaminitsi makumi matatu (17).

Kudya gumi nemaviri emvura (355 ml) yechimwe chinwiwa chemitambo kunogona kupa magiramu makumi maviri ema carbs uye makumi masere macalorie chete.

Zvisinei, zvakakosha kuti uzive kuti zvimwe zviitiko zvinogona kusapisa macalorie mazhinji, kunyangwe vachinzwa kuoma.

Semuenzaniso, kudzidziswa uremu kunogona kungotsva makirogiramu zana nemakumi matanhatu mumaminitsi makumi matatu kana iwe ukayera makirogiramu makumi matanhatu nemasere (68 kg) (18).

Funga nezve kana mhando uye nguva yechiitwa yaunoshandisa inoda chinwiwa chemitambo uye uzive kuti mangani macalorie aunonwa kubva kune izvi zvinwiwa.

Kunyangwe zvinwiwa zvemitambo zvichigona kuvandudza mashandiro evatambi panguva dzakasiyana mhando dzekurovedza muviri, zvingangodaro zvisina basa kune vanhu vazhinji. Kana iwe ukasarudza kunwa izvi zvinwiwa, zvakakosha kuti usazvinyanyisa.

Zvidhakwa zvakasiyana siyana Zvinogona Kukubatsira Iwe Kuramba Uine Mvura

Zvizhinji zvekushambadzira zvinwiwa zvemitambo zvinotarisa pakukwanisa kwavo kukuchengeta uine hydrated nekutsiva mvura nemaelectrolyte akarasika kuburikidza nedikita.

Kuramba Uine Mvura

Yakawanda sei yaunodikitira inogona kusiyaniswa zvichienderana nezvinhu zvakawanda, zvinosanganisira kuti wakareba sei uye wakanyanya kurovedza muviri, danho rako rekudzidzisa uye nharaunda yako.

Chiyero chekudikitira muvanhu chinogona kubva kubva pagumi gumi emvura maawa / awa (0.3 litita / awa) kusvika makumi masere nemasere emvura / awa (2.4 litre / awa) ().

Uyezve, zvinokurudzirwa kuti vatambi vasarasikirwe nepamusoro pe3-3% yehuremu hwavo kuburikidza nedikita panguva yekurovedza muviri ().

Zvisinei, inopikisana kana zvinwiwa zvemitambo zvinoshanda kupfuura mvura pakuchengeta iwe uine hydrated.

Dzimwe Sarudzo dzeKuramba Uine Mvura

Imwe ongororo yakafananidza zvinwiwa gumi nematanhatu, zvinosanganisira zvinwiwa zvemitambo uye mvura, kuti vaone kuti vakasimbisa sei muviri ().

Vatsvagiri vakapa 33.8 emvura maunzi (1 litre) yechimwe nechimwe chezvinwiwa izvi uye vakaunganidza weti mumaawa akati wandei anotevera.

Vakaona kuti mukaka, muto weorenji uye mhinduro yemumuromo yekumesa mvura yakapa huwandu hwakawanda kwazvo hwehydration.

Oral rehydration mhinduro dzakanyatso gadzirirwa kukonzera kuyerera kwemvura uye iine mwero wepamusoro we sodium uye potasium kupfuura chinowanzoitika chinwiwa chemitambo.

Chinhu chinonakidza kubva mukudzidza uku ndechekuti pakanga pasina mutsauko mukugona kwemvura, zvinwiwa zvemitambo, tii uye kola.

Muchokwadi, zvimwe zvinwiwa izvo zvinowanzoonekwa seinosimbisa mvura, senge kofi nedoro, zvakasimbisa muviri nezve mvura yakawanda.

Muchokwadi, kumwe kutsvagurudza kwakaratidza kuti kofi inogona kubatsira kuti urambe uine hydrated, zvinopesana nekutenda kwakakurumbira ().

Izvo zvakakosha kuti uzive kuti zvinwiwa zvakawanda zvinogona kupa kune ako ezuva nezuva emvura zvinodiwa uye zvinobatsira kukuchengeta iwe uine hydrated.

Izvi hazvireve kuti iwe unofanirwa kunwa cola kana doro panguva yekurovedza muviri, asi zvinoratidza kuti zvakasiyana siyana zvinwiwa zvinogona kupa hydration zuva rese.

Kunakidzwa Nekunwa Kwako

Chimwe chinhu chekufunga nezvacho ndechekuti kunakidzwa kwako nezvimwe zvinwiwa kunogona kukanganisa manwiro aunonwa.

Kutsvagurudza kwakaratidza kuti kunhuwira kwezvinwiwa zvemitambo kunokonzeresa vatambi kunwa kupfuura kana vaishandisa mvura voga (,).

Nekuda kweizvozvo, zvinwiwa zvinonaka zvirinani zvinogona kubatsira mukuwedzera kwemvura inoshandiswa mune izvo zvingangove panjodzi yekushayiwa mvura.

Nepo zvinwiwa zvemitambo zvichikubatsira kuti urambe uine hydrated, zvimwe zvakawanda zvinwiwa zvinogonawo. Mvura uye zvinwiwa zvemitambo zvinopa huwandu hwakaenzana hwehydration, kunyangwe iyo flavour yemitambo zvinwiwa zvinogona kukonzera vamwe vanhu kunwa zvakanyanya.

Icho Chinokosha

Zvinwiwa zvemitambo zvinozivikanwa kwazvo pakati pevatambi uye nevaraidzo yekurovedza muviri, asi zvinokakavadzanwa kana zviri nani kupfuura mvura yakajeka.

Izvo zvakakosha zvinhu zvemitambo zvinwiwa imvura, carbs uye electrolyte.

Kutsvagisa kunotsigira mabhenefiti avo muvatambi uye avo vanoita kwenguva refu kana kwakanyanya kurovedza muviri. Mari yakakurudzirwa inosiyana zvichienderana nerudzi rwekurovedza muviri.

Nekudaro, vanhu vazhinji vanoshingairira muhuwandu hwevanhu havashandise zvakanyanya zvakakwana kana kureba zvakakwana kuti vatore zvinwiwa zvemitambo.

Pamusoro pezvo, zvinwiwa zvakawanda zvinogona kudzora muviri wako zvakaringana semidziyo yemitambo, kusanganisira mvura yakajeka.

Kana iwe ukasarudza kushandisa zvinwiwa zvemitambo, ziva zvavo zvemukati wekoriori.

Pakazara, zvinwiwa zvemitambo zvinogona kubatsira vanhu vanoshanda uye vatambi, asi hazvidiwe kune vanhu vazhinji.