Maitiro Ekuramba Uine Mvura Paunenge Uchidzidzira Yekutsungirira Mujaho

Zvemukati

• Vatambi Vanoda Sodium
• Sayenzi yeHydration
• Pre- uye Post-Workout Hydration
• Ongororo ye

Kana iwe uchidzidzira nhangemutange yedaro, iwe unogona kunge wakajairana nemusika wezvinwiwa zvemitambo zvinovimbisa hydrate uye kufambisa kumhanya kwako zvirinani pane zvinhu zvemukomana anotevera. Gu, Gatorade, Nuun-zvisinei kuti unotarisa kupi, kamwe-kamwe unoudzwa kuti mvura yakachena haidimburi.

Kuedza kufunga izvo zvinoda muviri wako uye kuti zvinogona riini zvakakomba kuvhiringidza. Ndosaka takaita kukuchera.

Pano, vepamusoro maekisesaizi physiologists, hydration nyanzvi, uye varairidzi vanogovana zvavanoda kuti iwe uzive nezve kugara hydrated munguva yako yakareba (uye nei mvura chaizvo. haisi zvakakwana).

Vatambi Vanoda Sodium

Pane sainzi yakawanda yakatenderedza endurance hydration, asi kana tichitaura zviri nyore, inokwira kusvika kune izvi: "Mvura haina kukwana, uye mvura yakachena inogona kudzikamisa kunyura kwemvura," anodaro Stacy Sims, Ph.D., nyanzvi yezve physiologist. uye musayendisiti wezvehutano anonyanya kugadzirisa hydration. Sodium, kunyanya, inoshanda kubatsira muviri wako kutora zvinwiwa zvakaita semvura, zvichikuchengetedza iwe hydrated, anodaro. "Unoda sodium kuti uite dzimwe nzira dzekufambisa mukati memasero emukati muropa."

Zvakare, sezvo iwe uchirasikirwa nesodhiya kuburikidza nedikita, kana ukarovedza muviri kweanopfuura maawa maviri uye uchingonwa mvura chete, unozviisa panjodzi yekudzikisa kuwanda kweropa rako, anotsanangura Corrine Malcolm, murairidzi ane simba paCarmichael Training Systems. Izvi zvinogona kutungamirira kune chimwe chinhu chinonzi hyponatremia, iyo apo mazinga e sodium muropa akanyanya kuderera. Uyezve, zviratidzo zvechimiro zvinogona kunyatsoteedzera zviratidzo zvekushomeka-kushaya mweya, kurwadziwa nemusoro, kuvhiringidzika uye kuneta, anodaro.

Asi nekuti ziya ziya uye ziya ziya zvinosiyana kubva pamunhu kuenda kumunhu, zvakaoma kutaura kuti yakawanda sei sodium yaunoda panguva yechiitiko chekutsungirira, anodaro Sims.

Kazhinji, Malcolm anoratidza nezve 600 kusvika 800mg ye sodium parita remvura uye 16 kusvika ku 32 ounces emvura paawa panguva yekurovedza muviri kunotora nguva yakareba kupfuura awa. Zvigadzirwa zvine 160 kusvika ku200mg yesodium pa8-ounce inoshumirwa zvakare akanaka mabheti, anowedzera Sims.

Nhau dzakanaka ndedzekuti haufanire kukurumidza kutsiva *ese* iyo sodium yaunorasikirwa nayo panguva yekurovedza muviri. "Mutumbi une zvitoro zvesodium zvakawanda," anodaro Sim. "Chero bedzi iwe uchidya uye uchinwa zvekudya zvine sodium mukati mavo, urikupa izvo izvo muviri wako zvaunoda, sekuda kwawo." (Cherekedza: Kushomeka kweIodine Iri Kuwedzera Pakati PeVakadzi Vakakodzera)

Kushanda nemunhu akanyoreswa ezvekudya zvemitambo kunogonawo kukubatsira kuti uzive zvakakunakira.

Sayenzi yeHydration

Imwe nyaya inowanzo kufuratirwa ine chekuita nehydration ine chekuita neasmolality, iyo ingori nzira inoshamisira yekutaura kuti "kusangana kwezvese zvauri kumwa," anodaro Malcolm.

Kamwe kadiki physiology crash course: Muviri wako unoshandisa osmosis-kufamba kwemvura (kureva ropa, mvura, kana chinwiwa chemitambo chakagayiwa) kubva munzvimbo yakadzika-yakadzika kuenda kune imwe yepamusoro-yakanyanya-kutakura mvura, sodium, uye glucose, anoti. Paunodya kana kunwa chimwe chinhu, izvo zvinovaka muviri izvo muviri wako unoda zvinonwiwa netirakiti yeGI mumuviri wako. Dambudziko nderei? "Zvinwiwa zvemitambo zvakanyanya kunyura kupfuura ropa rako hazvizofambi kubva muGI turakiti kuenda kumuviri uye panzvimbo pezvo zvinodhonza mvura kubva mumasero, zvichikonzera kuputika, GI kushushikana, uye pakupedzisira. kupera mvura mumuviri, "anodaro Malcolm.

Kuti usimudzire hydration, iwe unoda chinwiwa chemitambo chisinganyanyo kukomberedzwa kupfuura ropa rako, asi chakakwirira kupfuura mazana maviri mOsm / kg. (Kana iwe uchida kuwana yese pre-med biology nayo, ropa osmolality rinobva ku280 kusvika 305 mOsm/kg.) Pazvinwiwa zvemitambo, izvo zvinopa carbs uye sodium, chinangwa che osmolality pakati pe200 ne250 mOsm/kg. Kana iwe uchinetseka kuti munyika sei iwe unofanirwa kuziva kuti yakawanda sei osmolality chinwiwa chine, hazvo, zvinonyengera, asi kune nzira mbiri iwe dzaunogona kuziva (kana kuita fungidziro yekufungidzira). Mamwe makambani anonyora aya maitiro, kunyange iwe ungatofanira kuchera zvishoma kuti uzviwane. Nuun Performance ine 250 mOsm / kg, chimiro chaunogona kuwana pane yavo webhusaiti. Iwe unogona zvakare kuyera osmolality nekutarisa zvinoshandiswa uye nekuparara kwehutano pane zvakanyorwa. Zvakanaka, haudi kudarika 8g yakazara macarbohydrates pa8 ounces nemusanganiswa weglucose uye sucrose, anodaro Sims. Kana zvichibvira, svetuka fructose kana maltodextrin sezvo izvi zvisingabatsire muviri kutora mvura.

Pre- uye Post-Workout Hydration

Kunwa usati uye mushure mekurovedza muviri kunobatsira kuchengetedza muviri wako kufara mamiriro ekuenzana. "Kupinda mumaruns ako ane hydrated yakanaka kunobatsira iwe kwete chete kunzwa zviri nani asi zvakare kunoderedza kurasikirwa kwaunotarisira kuti zviitike panguva yekurovedza muviri," anodaro Malcolm. (Inoenderana: Zvakanakisa Pre- uye Post-Workout Snacks yeWose Workout)

Kazhinji, yakanakisa pre-run hydration inongosanganisira kudzidzira yakanaka hydration mukati mezuva rese (verenga: kwete kudzikisira hombodo hombe yemvura maminetsi gumi usati wamhanya). Tarisa ruvara rwepee yako kuti uone kana uri mugwara chairo. "Iwe unoda kuti iite senge lemonade uye zvishoma semuto weapuro mukati mezuva," anodaro Luke N. Belval, C.S.C.S., mutungamiriri wekutsvakurudza paUCONN's Korey Stringer Institute. "Iwe haudi kuti weti yako ive yakajeka sezvo izvi zvichiratidza kuwedzerwa mvura."

Post-workout, michero ine mvura uye mavheji, kana soups ine munyu inogona kubatsira kudzoreredza yakarasika sodium, anodaro Sims. Tsvaga nzira dzekuwedzera potassium, zvakare. "Ndiyo yakakosha electrolyte ye post-exercise rehydration," anodaro Sims. Mbatatisi, sipinashi, bhinzi, uye yogati zvese zvakanaka zviwanikwa. "Imwe yenzira dzakanakisa dzekubvisa mvura mvura inotsiva mukaka wechokoreti," anodaro Belval. "Ine zvinwiwa, makhahydrates, mapuroteni, uye mamwe electrolytes."

Iwe unogona zvakare kufunga nezvekuwedzera mukati mezuva rese. Nuun inopa mahwendefa anonyungudika aunogona kunwa mumvura zuva rese.

Chiyero chakanaka kuti uone kana iwe ungangoda kufunga nezve electrolyte yekuwedzera? "Tarisa uone kana uine chero munyu wakaiswa pambatya dzako mushure mekushanda. Izvi zvinogona kuratidza kuti uri juzi rine munyu," anodaro Belval.

Ingo rangarira iwo mutemo wegoridhe wekudzidzisa: Usaedze chero chinhu chitsva pazuva remujaho. Edza hydration yako (pamwe nechero shanduko yekudya) pamberi, mushure, uye mukati menguva refu, wobva watarisa iwe pachako: Waona kunyura musimba kana manzwiro? Wakave uchichema panguva yako yekumhanya? Raive ruvara rwei?

"Zvakakosha kutarisa manzwiro aunoita," anoyeuchidza Malcolm. "Kuita zvikanganiso chikamu chemujaho, asi kuita zvikanganiso zvimwechetezve zvinodzivirirwa."

Ongororo ye