N'zosavuta kuti tigwiritse ntchito malonda pamasewera-ngati titakhala ndi masewera olimbitsa thupi, timafuna kumwa masewera olimbitsa thupi kuti tidzitsitsirenso. Zimakupangitsani kudabwa momwe othamanga ndi masewera olimbitsa thupi amatha kupitiliza nawo ntchito popanda iwo zaka 20 kapena 30 zapitazo.
Komabe, pali umboni wambiri wosonyeza kuti electrolytes ndi othandiza kwambiri poyendetsa thupi lanu, makamaka pa nthawi ya masewera olimbitsa thupi, matenda, komanso ngati muli dieter low carb dieter.
Ngati muli diet ya carb yochepa yomwe mumaphunzira, kapena ngati mukudya zakudya zochepa kwambiri ndipo mukudwala, mumadabwa ndi electrolytes.
Chifukwa Chakudya Chochepa cha Carb Chikuwonjezeka Kusowa Kwa Electrolytes
Pa zakudya zochepa , thupi lanu limayamba kugwiritsa ntchito mafuta m'malo mwa shuga chifukwa cha mafuta, ndipo potero, imakhalabe ndi madzi ochepa. Pamene mumasungira madzi ambiri, mchere wamtengo wapatali-electrolytes monga calcium, sodium, magnesium, chloride, ndi potassium, makamaka-amachotsedwanso kuchokera ku dongosolo lanu. Ndichofunika kwambiri kuti muwabwezeretsenso kuti mupewe zizindikiro zosautsa monga kutayirira ndi kutaya thupi kwa madzi-makamaka ngati mukuwonetseratu kapena mukudwala.
Komabe, ngati mwakhala mukuyenda kumalo osungirako masewera kumalo osokoneza bongo, mukudziwa kuti pali shuga wambiri ndi zina zowonjezera kuzinthu izi. Pali chifukwa chake asayansi amachititsa kuti ambiri mwa zakumwa izi azikhala ndi shuga; Kuwombera msanga kwa shuga kumapatsa shuga wothandiza kuti abweretse masitolo ogwiritsira ntchito magetsi.
Shuga ndi kulawa, komanso mafuta. Anthu omwe matupi awo amagwiritsidwa ntchito kugwiritsa ntchito makapu a mphamvu nthawi zambiri amapeza kuti n'kopindulitsa kukhala ndi shuga wambiri pa zolimbitsa thupi. Koma otsika-carb dieters kawirikawiri ayenera kupewa shuga wowonjezera.
Apa pali zomwe zimalowa mu zakumwa zambiri za masewera, komanso momwe mungasinthire izi zothandizira zakudya zamakono.
Madzi
Inde, chinthu chofunika kwambiri pa zakumwa za masewera ndi madzi; Pambuyo pake, cholinga chawo ndikutulutsa madzi. Ndi kotheka, komabe, kukhala hydrated kwambiri. Malingaliro omwe alipo panopo ndi kulola ludzu kukhala mtsogoleri wanu osati "kukankhira" madzi.
Shuga
Zakudya za masewera zimakhala ndi shuga wambiri, komabe zogwira mtima ziri ndi theka la shuga la zakumwa zina zambiri zamalonda. Izi zili choncho chifukwa ngati mumamwa shuga wambiri kamodzi, zimachepetsanso kuchepetsa madzi, ndipo kachiwiri, cholinga cha zakumwazi ndikutulutsa madzi. Koma ngakhale botolo la Gatorade liri ndi shuga wochepa kusiyana ndi kope la Coke, sizikutanthauza kuti muyenera kumwa.
Nkhani yokhudzana ndi zakudya pa nthawi ya masewera olimbitsa thupi kwa anthu omwe amaletsa makapu sakhala akuphunzira kwambiri. Tikudziwa kuti pamene anthu adula ma carb, matupi awo amasintha kuchoka pogwiritsa ntchito makapu kuti akhale ndi mphamvu yogwiritsa ntchito mafuta pofuna mphamvu, ngakhale kuti zingatenge masabata 2-3 kuti thupi lizisintha (izi zimatchedwa keto-adapation). Tikudziwa kuti anthu amtundu wina, monga Inuit, omwe nthawi zambiri ankadyera zakudya zochepa kwambiri, amakhala ndipo amatha kukhalabe olimbitsa thupi kwa nthawi yaitali popanda zowawa.
Choncho zikuwoneka kuti m'kupita kwa nthawi, matupi amatha kugwiritsa ntchito mafuta kuti azitha kuchita masewera olimbitsa thupi .
Kwa munthu mmodzi aliyense, ndikuganiza kuti kuyesayesa kuli koyenera. N'zosatheka kuti kuchita masewera olimbitsa thupi kungakuthandizeni kuti mukhale ndi makapu owonjezera ngati mukudya zakudya zochepa. Kuti mupitirize kugwira ntchito mwakhama, yesani kuchuluka kwa zimagawenga ndikuwona mmene mumamvera. Komabe, palibe chifukwa choyenera kumwa zakumwa za shuga. Yesani kudya zidutswa zingapo za zipatso mutapuma, kapena onjezerani 1/2 chikho cha madzi% (osaphatikizapo shuga a mtundu uliwonse) kumadzi anu.
Electrolytes
Electrolytes ndi mamolekyu a mchere winawake amene ali ndi magetsi.
Mitsempha yathu imathamanga pa magetsi opangidwa ndi kugwiritsidwa kwa ma molekyulu, otchedwa ions. Izi zikutanthauza kuti ntchito iliyonse m'thupi yomwe imadalira dongosolo lathu la mitsempha (kuthamanga kwa minofu, kupuma, chimbudzi, kulingalira, etc.) kumafuna electrolytes, ndipo thupi limayika patsogolo pakuyang'anira.
Pansi pazizolowezi zochepa, kutayika kwa mchere sikovuta. Kudya chakudya chopatsa thanzi kumapangitsa thupi lanu kukhala ndi mchere wochuluka kwa zosowa zanu za electrolyte ngati mukuchita masewero olimbitsa thupi. Koma monga tatchulira pamwambapa, omwe amatha nthawi yayitali, carb dieters, kapena omwe ali ndi matenda angafune mchere wambiri ndi potaziyamu. Zakumwa zakumwa zimakhala ndi sodium ndi potaziyamu.
Zikuoneka kuti supuni ziwiri za mandimu zili ndi potsiyamu pafupifupi 8. oz za kumwa masewera olimbitsa thupi (onetsetsani mndandanda wa zakudya zina zapamwamba za potassium ). Ndipo mchere umapereka 110mg wa sodium, mofanana mu 8 oz. chakumwa masewera. Choncho, ngati mukufuna kumwa zakumwa zochepa za masewera, ndizosavuta.
Chosewera chakumwa masewera a masewera a shuga
Ingokanizani palimodzi:
- Madzi 1 (ma ounces) madzi (osati carbonated)
- Supuni 2 timadzi timadzi
- mchere wochuluka (supuni ya mchere imakhala ndi 2300 mg ya sodium, motero mumasowa supuni 1/20 ya supuni ya mchere-osati zambiri!)
- Kukoma ndi sweetener kulawa. Mungayese Kusakaniza kwa Crystal Light Drink, Kool Aid (yomwe ili ndi shuga m'malo mwa kulawa), kapena mankhwala otsekemera opanda shuga monga Da Vinci kapena Torino