Kukhala hydrated n'kofunika kwambiri pa masewera. Kuti othamanga akhale osungunuka bwino , akulimbikitsidwa kumwa zakumwa ziwiri kapena 3/4 zamadzimadzi pa mphindi khumi ndi ziwiri mphambu zisanu ndi ziwiri (20-20) nthawi yochita masewera olimbitsa thupi. Koma madzi omveka si nthawi zonse. Ndi pamene othamanga nthawi zambiri amapita ku zakumwa zapamwamba zamasewero.
Ngati mukuchita nthawi yaitali, kuphunzitsa mwakhama kapena kupikisana pazochitika kwa oposa ola limodzi, ndibwino kugwiritsa ntchito zakumwa za masewera kuti mutenge madzi otayika komanso sodium. Kungosintha madzi kungapangitse hyponatremia , kapena mphamvu zochepa za sodium, zomwe zingakhale zoopsa. Zakumwa za masewera zimapangidwira m'malo mwa electrolyte, kapena mchere. Ambiri amalowetsanso chakudya m'magazi monga shuga kotero kuti mutha kukonzanso mphamvu yanu.
Kodi Athwitikila Ayenera Kupitilira Zotani?
Ochita masewera omwe sagwiritsa ntchito ola limodzi amatha kukhala m'malo mwa madzi omwe ataya madzi, koma zakumwa za masewera zingakhale zothandiza kwa othamanga omwe amachita masewera olimbitsa thupi kwa mphindi 60 kapena kuposa. Zakudya zimakhala zosavuta kukumba kusiyana ndi chakudya cholimba, ndipo zakumwa zomwe zili ndi makilogalamu 50 mpaka 100 pa ma ounces 8 zimathandiza kupereka mphamvu yeniyeni yogwiritsira ntchito masewera olimbitsa thupi. Izi zikhoza kuperekedwa kudzera mwa mphamvu zamagetsi, mipiringidzo, ndi zakudya zina, koma kwa othamanga ambiri amadzimadzi ndiwo njira yabwino kwambiri yopezeramo zakudyazo.
ACSM Position Pemphani kuti mutenge madzi m'malo ochita masewera olimbitsa thupi ndi awa: 1) kumwa 8-10 fl oz 10-15 min panthawi yochita masewera olimbitsa thupi komanso 2) Ngati mutenga nthawi yoposa 90, imwani 8-10 fl oz ya zakumwa za masewera ( ndi osapitirira 8 peresenti yamagulu) 15 mpaka 30 minutes.
Sizowonjezera kumwa zakumwa ndi zoposa 8 peresenti ya makhabohydrate chifukwa ndi zovuta kuzimba, ndipo zingayambitse kupweteka m'mimba. Choncho sungani zakumwa zakumwa zotsekemera monga sodas ndi juisi woyera.
Nazi zina mwazomwe mungagulitse masewera olimbitsa thupi pamsika:
1 - Gatorade
Ma calories ku Gatorade: 50 (8 oz oz)
Zakudya Zamadzimadzi: 14gr
Sodium: 110mg
Potaziyamu: 30mg
Gatorade anali imodzi mwa zakumwa zoyamba zolimbitsa thupi, zomwe zinapangidwira ku yunivesite ya Florida Gators mu 1965, ndipo ikupitirizabe kukhala imodzi mwa ogulitsa kwambiri. Mudzapeza mutagulitsa padziko lonse lapansi. Anapangidwanso kudzabweretsa mchere ndi zimagawenga Mukhoza kuchigula kale mu mawonekedwe a madzi m'mabotolo m'masitolo ambiri kapena m'masitolo ogula, kapena mawonekedwe a ufa kuti muzisakaniza ndi madzi anu. Kuphatikiza pa ndondomeko yoyamba yomwe imabweretsa shuga ndi sodium, ali ndi Gatorade Endurance Formula yomwe ili ndi electrolytes ambiri. Komanso ali ndi G2 Low-Calorie Chotsitsa Kwambiri kwa iwo amene akufuna kukhala ndi shuga pang'ono mu zakumwa zawo zakumwa.
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2 - Cytomax
Ma calories mu Cytomax: 100
Zagawenga: 20g
Sodium: 80mg
Potaziyamu: 150mg
Cytomax imakhala ndi makapu ovuta komanso electrolytes. Cytomax imabwera mu mawonekedwe opangidwa ndi ufa, mumauwonjezera ku madzi anu kuti musakanike m'malo mogula izo. Ndimakonda kwambiri lalanje chifukwa sichimakhala chowawa ngati enawo. Zakudya zovuta zimaphatikizapo kutenga nthawi yaitali kuti musagwiritsire ntchito mankhwalawa kuti musakhale ndi shuga lalikulu pamwamba potsatira chiwonongeko. Mfundo yofunika: Icho chimanyenga ndikusungunuka.
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3 - Accelerade
Chiwindikiro chimakhala ndi chiŵerengero cha 4 mpaka 1 cha zakudya zamagulupweya kwa mapuloteni kuti lifulumizitse kayendetsedwe ka mphamvu zamagetsi m'thupi, ndi kuphatikiza kokhala ndi zakudya zosavuta komanso zovuta kuti zikhale ndi mphamvu mofulumira. Icho ndi chosapatsa . Ndi zakumwa zina zolimbitsa thupi zomwe zimapezeka mu mawonekedwe a ufa kuti muwonjezere ku botolo lanu la madzi. Zotsatira za masewera ndi mapuloteni zakhala zikuperekedwa ndipo zingaperekedwe pa mafuko, komabe amakayikira, omwe amaganiza kuti ndibwino kuti amwe mowa mwauchidakwa m'malo mogwiritsidwa ntchito panthawi ya kupirira.
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4 - Endurox
Endurox imagwiritsidwa ntchito monga zakumwa / zakumwa zakumwa. Chiŵerengero cha 4 mpaka 1 cha carbu ndi mapuloteni mu Endurox® akulimbikitsidwa kuti mugwiritse ntchito mutatha kugwira ntchito. Kuwonjezera pa carbs ndi mapuloteni, Endurox amapereka mavitamini onse, antioxidants, ndi amino acid thupi lanu liyenera kuyambiranso. Lili ndi glutamine , imodzi mwa zokondweretsa zomwe zimapangitsa kuti musunge minofu ndi kubwezeretsanso malo ogulitsira glycogen. Zakumwazi zimapezeka mu mawonekedwe a ufa, mudzasakaniza ndi madzi kapena madzi.
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5 - Mphamvu
Powerade ndi chakumwa china cha masewera otchuka kwambiri omwe angapezedwe posakanikirana m'masitolo ndi malo abwino komanso amakhala ndi mawonekedwe apamwamba. Amapereka electrolyte komanso ma vitamini B ndi shuga. Iwo ali ndi Powerade Zero ndi zero calories kwa iwo amene akufuna electrolytes okha osati osati shuga. Mphamvu Zowonjezera Zero ndi njira ina yowonjezeretsa kukoma ndi electrolyte madzi popanda kuwonjezera shuga.
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