Soda yapamadzi yomwe imadziwika kuti sodium bicarbonate (NaHCO₃) ndi yotchuka kwambiri. Bicarbonate ya sodium ndi wodziwika bwino wophika mkate, choyeretsa zinthu zakuthupi, komanso amapezanso mankhwala opangira mano. Mukhoza kukhala ndi bokosi losweka mumasewero anu kapena mutakhala mufiriji. Chophika chophikachi chodziwika bwino chakhala chikufufuzidwa kwambiri ndipo chikuwoneka kuti chimathandizanso minofu yathu panthawi yopuma.
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Soda yopangira soda ndiwotchuka kwambiri. Malinga ndi American College of Sports Medicine , sodium bicarbonate ndi imodzi mwa zinthu zothandiza zogwirizana ndi zochitika zapadera . Ochita masewera olimbitsa thupi komanso anthu omwe akugwira ntchito yochita masewera olimbitsa thupi akugwiritsa ntchito soda kuti athe kuchepetsa kutopa ndi kupititsa patsogolo ntchito.
Mavitamini a sodium bicarbonate (NaHCO₃) othandizira ndi otchuka kwambiri panthawi yochepa kwambiri ya masewera olimbitsa thupi. Oyendetsa masewera, osambira, ndi oyendetsa galimoto akuzindikira bwino ntchito yopanga soda pasanafike masewera awo ochita mpikisano. Kafukufuku wowonjezera wasonyeza ubwino wosakaniza soda panthawi yopuma yovuta yomwe ili ndi mphindi 30 mpaka 60.
Ntchito
Panthawi yapamwamba kwambiri, thupi lathu limatulutsa mankhwala m'matumbo. Mankhwala opangidwa ndi mavitamini lactate ndi hydrogen amapanga maselo osokonezeka. Ngakhale zambiri za mankhwalawa zikugwedezeka, zina zimakhalabe m'maselo a minofu ndikupanga chilengedwe chosavuta. Acidity imakhudzana kwambiri ndi ma pH mu thupi lathu. Kuchuluka kwa acidity kumapangitsa ma pH kuchulukitsa minofu yathu kutentha ndi kukhumudwa.
Malingana ndi kafukufuku, kutenga sodium bicarbonate (NaHCO₃) musanayambe kuchita masewera olimbitsa thupi kumathandiza kuthetsa mankhwala opangidwa ndi minofu kuchokera ku minofu ya minofu . Lofalitsidwa ku International Journal of Sports Nutrition ndi Exercise Metabolism, "Kudyetsa kwa NaHCO3 kumapangidwira kuti zipititse patsogolo ntchito yowonjezereka mwa kuwonjezera mphamvu zowonjezera zowonjezereka." Izi zikutanthawuza kutenga soda ntchito pamasom'nyo m'thupi mwathu kupanga chilengedwe chabwino kwa minofu yathu.
Makhalidwe abwino a pH
Thupi limagwira ntchito bwino pamene pH yathu ndi yoyenera kapena yopanda ndale. Thupi la acidity ndi alkalinity limayesedwa pogwiritsira ntchito pH, kukula kwa 0 mpaka 14. Thupi lathu limakhala lolimba kwambiri pa zero ndi zamchere kwambiri pa 14. Zambiri zomwe zikuchitika m'thupi lathu kuti tisalowerere pH 7. Kuphika soda kusakaniza kumakhulupirira kuti athe kuchepetsa chilengedwe cha acidic chochitidwa ndi kupambana kwambiri.
Pamene chilengedwe mthupi mwathu chimawopsa kwambiri tingathe kudwala. Mtima, chiwindi, ndi impso zingagwiritsidwe ntchito mopitirira malire zomwe zingayambitse matenda aakulu. Kuchuluka kwa acidity kungathandizenso kufooketsa minofu ndi atrophy (kuwononga).
Soda yapamwamba yadziwika bwino poyerekeza acidity mu thupi lathu, machiritso, ndi mankhwala abwino oletsa. Ochita masewera olimbitsa thupi ndi olimbitsa thupi akuyamikira ubwino wa thanzi ndipo amagwiritsa ntchito nthawi zambiri kuti agwiritse ntchito ntchito zawo .
Kuwonjezera Kuchita Masewera
Kuthamanga kwakukulu kumatulutsa thupi lathu kutulutsa ayeni ya hydrogen. Hydrojeni ndi mankhwala osokoneza bongo omwe amachititsa zachilengedwe kukhala zovuta komanso kuchepa kwa maseŵera. Kafufuzidwe amasonyeza mabotoni a sodium bicarbonate a acids mwa kumangiriza kwa iwo. Kumangiriza izi kumapangitsa kuti mphamvu zowonjezera zitheke panthawi yovuta kugwira ntchito.
Pamene ma asidi amasungidwa osalowerera ndale, minofu yathu imagwira bwino kwambiri. Mphamvu zamagetsi zimachuluka ndipo maphunziro amasonyeza kuti minofu yathu ikhoza kukhala ndi ntchito yochulukirapo. Malingana ndi American College of Sports Medicine , soda ndi wothandizira ogwira ntchito kuti athe kukhala ndi thanzi labwino komanso kusintha masewera olimbitsa thupi.
Kafukufuku
Kafukufuku wofalitsidwa mu Journal of Applied Physiology anafufuza zotsatira za sodium bicarbonate ingestion pa nthawi yophunzitsa. Kafufuzidweyo anawonetsa momwe soda yowonjezera kusintha kwa acidity (hydrogen ions) mu minofu ya minofu panthawi yochita masewera olimbitsa thupi. Kuchita maseŵera kunayesedwanso.
Ophunzira kafukufuku anaphatikizapo amayi khumi ndi asanu ndi amodzi omwe ali ndi thanzi labwino. Ndondomeko yoyesera inali ndi mitsempha yambiri, kuyesera magazi, ndi kuyesedwa koyambirira ndi masewera olimbitsa thupi kuti awerenge zolemba zoyambirira. Zolemba zolondola zinasungidwa. Azimayiwa adagawanika m'magulu awiri ndipo amayesedwa kwa nthawi ya masabata 8 pa maphunziro atatu pa sabata.
Gulu 1 linapatsidwa sodium bicarbonate (NaHCO₃) pa mlingo wa .2 gramu pa kilogalamu ya kulemera kwa thupi 90 ndi 30 mphindi isanafike yophunzitsira nthawi yayitali. Gulu 2 linapatsidwa malo ofanana a dobo. Kuyeza kwa nthawiyi kunkachitika pa njinga yamoto. Ophunzirawo adamaliza mphindi zisanu ndi ziwiri zokhala ndi sprint zomwe zikupita patsogolo pa chiyeso.
Zotsatira za kafukufuku zimasonyeza kuti soda yophika imachepetsa kwambiri ion hydrogen m'magazi ndi pamaselo a ma cell mu minofu ya minofu . "Kuwonjezera apo, NaHCO3 kudya amachepetsa mavitamini ambiri a hydrogen panthawi yopitilira komanso yopitiliza kuchita zinthu." Komanso analinso ndi sodium bicarbonate ingestion yowonjezera mapuloteni (kukula).
Malinga ndi kafukufuku, soda supplementation ikhoza kuchepetsa lactic asidi panthawi yophunzitsa ndikupangitsani nthawi yochepa kupirira.
Zofufuza Zopanda Thandizo
Kafukufuku wofalitsidwa mu International Journal of Sports Nutrition ndi Exercise Metabolism anafotokoza zotsatira za kuwonjezera kwa sodium bicarbonate (NaHCO₃) ndikuphunzitsidwa panthaŵi yomwe amaphunzitsidwa kwambiri. Kafukufukuyu adawonanso momwe kusokera soda kunasinthira acidity (hydrogen ions) mu minofu ya minofu panthawi yochita masewera olimbitsa thupi.
Ophunzirawo anaphatikizapo oyendetsa okwera masewera okwana 12 a ku Australia. Kuyeza kwakukulu kofunikira kunayesedwa ngati gawo la kachitidwe kafukufuku. Oyendetsa sitimayi anamaliza maphunziro awiri apakati (HIIT) masabata ndi ma sabata anayi. Ophunzirawa adagawanika m'magulu awiri kutenga sodium bicarbonate (mlingo wa gramu 3.3 pa kilo lolemera thupi) kapena placebo 90 mphindi zisanafike (HIIT). Zitsanzo zamagazi zinatengedwa mu phunziro lonselo poyeza ma bicarbonate ndi ma pH.
Zotsatira za kafukufuku sizinapangitse patsogolo kusintha kwa nthawi ya mita ya 2000 ndi sodium bicarbonate ingestion poyerekeza ndi placebo. Komabe, kuwonjezeka kochepa kwa mphamvu zoperekedwa kwa anthu omwe amagwiritsa ntchito soda sodawonetseke. Chifukwa chakuti zofukufuku zomwezo zinali zochepa, ofufuza amati chithandizo chamankhwala cha NaHCO3 chosaphatikizapo panthawi yophunzitsira nthawiyi sichimapangitsa kuti ntchitoyi ikhale yopambana.
Ergogenic Aid Review
The American College of Sports Medicine inafotokoza ndemanga za zotsatira za ergogenic za sodium bicarbonate. Zothandiza zowonjezereka zowonjezera katchulidwe ndizofala komanso soda supplementation ndi imodzi mwa otchuka kwambiri. Phindu la thanzi la bicarbonate (sodium baking soda) lakhala likuchititsa kafukufuku wamakono kwa zaka zambiri.
Ndondomekoyi inalembedwa kuti ipeze malo ofunikira "kukula kwa mlingo, nthawi yowonjezera, ndi mtundu wa masewero olimbitsa thupi kuti apindule ndi kugwiritsa ntchito buffets" monga soda.
Zotengera zina zazikulu zowunika:
- Ntchito yathanzi yowonjezera magazi opatsirana pH miyeso 7.4 ndipo kawirikawiri 7.0 mu minofu yaumunthu. Kugwira ntchito mwamphamvu kungayambitse magazi oopsa pH mpaka 7.1 ndipo kuchepa kufika 6.8 mu minofu ya minofu.
- Thupi laumunthu limakhalabe pH kupyolera mu ntchito zowononga zamkati zomwe zimayambitsa kupanga ndi kuchotsa ayoni ya hydrogen. Bicarbonate ya sodium imasonyezedwa kuti iwononge thupi ndi kuteteza thupi mwakumangiriza ku ion hydrogen.
- Phunziro lapadera la masewera olimbitsa thupi, Lindh, AM et al. , adawonetsa bwino kusambira nthawi ya mayesero kwa ochita masewera olimbitsa thupi la sodium bicarbonate mphindi 90 musanachitike.
- Kupititsa patsogolo masewera olimbitsa thupi kunawonedwa ndi Bishop ndi al . kafukufuku komanso nthawi zina kusambira kwafupipafupi kwa mpikisano pogwiritsa ntchito bicarbonate ya sodium monga chithandizo cha ergogenic.
- Ndibwino kuti makosi ndi othamanga ayesere mayankho awo kwa ogwira ntchito otsegula ngati soda kuti apange masewera apamwamba musanapikisane nawo.
- Sitidium bicarbonate supplementation ikuwoneka kuti silingalekerere ndi pafupifupi 10% ya ogwiritsa ntchito.
- Zikuwoneka kuti ali ndi sodium bicarbonate dosing yabwino kwambiri kuposa magalamu a33 pa kilogalamu ya thupi kuti asakhumudwitse m'mimba (GI).
- Zotsatira za kafukufuku zingakhale zosiyana chifukwa mlingo wa sodium bicarbonate pre-exercising dose ndi nthawi sizolingana. Izi zidzakhala ngati kuyerekeza maapulo ndi malalanje.
- Zikuwonekera panthawi yochepa komanso yapamwamba kwambiri yochita masewera olimbitsa thupi angathe kupindula ndi sodium bicarbonate supplementation ngakhale kuti kufufuza kwapitirira kuli koyenera.
Ndondomeko Yoperekedwa
Kafukufuku wofalitsidwa mu International Journal of Sports Nutrition ndi Exercise Metabolism amati "njira yabwino kwambiri yothandizira bicarbonate imaphatikizapo mlingo wa 0.3 g / kg BM ya NaHCO3 yoyera." Izi zikuwoneka kuti ndizomwe zimayendera kuchuluka kwa acid (pH) m'magazi ndi minofu ya minofu.
Malingana ndi kafukufukuwo, akulimbikitsanso kuti sodium bicarbonate iwatenge 120 mpaka 150 mphindi zisanayambe kuchita masewera olimbitsa thupi komanso kuphatikizapo zakudya zazing'ono zamagulu. Izi zimachepetsa mwayi wa zizindikiro zosafunika za m'mimba (GI).
Zotsatira Zoipa
Sikuti aliyense angathe kugwiritsa ntchito sodium bicarbonate kuti apange masewera olimbitsa thupi. Pafupifupi 10 peresenti ya ogwiritsa ntchito adzakhala ndi vuto la m'mimba (GI). Ochita maseŵera ena ayesera kugawaniza magalamu a33 pa kilogalamu ya mlingo wa bodyweight tsiku lonse kuti athetse vutoli.
Ochita maseŵera ena adachepetsa kuchuluka kwa sodium bicarbonate ndipo amagwiritsira ntchito .2 magalamu pa kilogalamu ya thupiweight mlingo musanayambe kuchita masewera olimbitsa thupi.
Kafukufuku wofalitsidwa mu International Journal of Physiology ndi Sports Performance anasonyeza kuti bicarbonate ya sodium siingakhale yopindulitsa kwa aliyense. Ophunzira anayi anayenera kuyesedwa chifukwa cha vuto lalikulu la m'mimba (GI). Inalimbikitsidwanso, "anthu ayenera kudziwa ngati ayankhira bwino kuwonjezera pa mpikisanowu."
Info Bonus
Pali umboni wolimba umene umasonyeza sodium bicarbonate ukhoza kupangitsa mpikisano wothamanga. "Ponena za chitetezo cha supplement, zimakhala zosavuta komanso zosaoneka ngati soda, chifukwa ndizo zomwe zili." Chokhacho chokhacho ndi vuto la m'mimba (GI). Komanso, omwe amafunika kuchepetsa kumwa mchere ayenera kuzindikira kuti sodadium yowonjezera yowonjezera.
Ngakhale zofukufukuzo zili zabwino, pogwiritsa ntchito soda kapena zofunikira zinazake zowonjezera kukweza masewerawo nthawi zonse ndizosankha.
Zotsatira:
Mankhwala a Masewera a American College, Abstract, Effects Ergogenic ya Sodium Bicarbonate, McNaughton, Lars R. et al., 2008
International Journal of Sports Physiology ndi Zochita, Sodium Bicarbonate ndi mphamvu yapamwamba-kuthamanga njinga: kusiyana kwa mayankho, Saunders B. et al., 2014
Journal of Applied Physiology, Zotsatira za kudwala kwa nthawi yaitali kwa NaHCO3 panthawi yophunzitsira pa kusintha kwa minofu, mphamvu yamagetsi, ndi kupirira kwa nthawi yayitali, Edge J et al., 2006
Magazini ya International Journal of Nutrition and Metabolism Zochita, Zotsatira za sodium bicarbonate ingestion ndi nthawi yophunzitsira opalasa kwambiri, Driller MW et al., 2013
Magazini ya International Journal of Nutrition and Metabolism, Zochita za Sodium Bicarbonate pa [HCO3-], pH, ndi Zizindikiro za m'mimba, Amelia J. Carr et al., 2011