Kuramba hydrated kunokosha kumitambo yevatambi. Kuti vatambi varambe vakachengeteka zvakanaka zvinokurudzirwa kuti vanwe 1/2 kusvika ku3 / 4 makapu emvura mvura yose pamaminitsi gumi nemaminitsi makumi maviri nemashanu panguva yekurovedza muviri. Asi zviri pachena mvura haisi nguva yakakwana. Ndiyo apo vatambi vanowanzotendeukira kunheyo yemitambo yakanaka.
Kana iwe uri kuita kwenguva yakareba, kudzidzisa kutsungirira kana kukwikwidzana muzviitiko kweawa rinopfuura awa, zvinobatsira kushandiswa kunwa kwemitambo kuti udzose mvura yakarasika pamwe nesarimu. Kungoshandura mvura chete kunogona kutungamirira ku hyponatremia , kana kuti maitiro epasi epasi, izvo zvinogona kuva nengozi. Zvinwiwa zvemitambo zvakagadzirirwa kushandisa iyo electrolytes, kana masa. Vakawanda vanotsiva makhabhohydrates nenzira yemashuga saka iwe unogona kuita kuti simba rako ridzoke zvakare.
Ndeipi Ndeipi Inofanirwa Kutambira Mitambo?
Vatambi vanoita zvishoma kweawa imwe vanogona kuchinja mvura yakarasika nemvura yakajeka, asi zvinwiwa zvemitambo zvinogona kubatsira vatambi vanoita zvekuita zvakasimba zvakakwana kwemaminitsi makumi matanhatu kana kupfuura. Zvirwere zviri nyore kuchera pane zvokudya zvakasimba, uye zvinwiwa zvine 50 kusvika ku100 makori maawa masere ega anobatsira kupa simba rakakwana rekushandisa. Izvi zvinogonawo kugoverwa kuburikidza nemafuta emagetsi, mabhairi, nezvimwewo zvekudya, asi kune vakwikwidzi vakawanda vemvura ndiyo nzira yakanakisisa yekuwana iyo michina.
IA ACSM Position Chimiro chekuisa mvura mukati mekurovedza muviri kunosanganisira zvinotevera zvinotevera: 1) kunwa 8-10 fl oz imwe neimwe 10-15 min panguva yekurovedza uye 2) Kana ukashandisa nguva inopfuura maminitsi 90, kunwa 8-10 fl oz yekunwa kwemitambo ( isina anodarika 8 muzana yemakrohydrate) mushure memaminitsi gumi nemashanu - 30.
Hazvikurudzirwi kunwa mvura nemafuta anopfuura 8 muzana yemakrohydrate nokuti zvakaoma kukura, uye zvinogona kutungamirira kumudumbu kunetseka. Saka gara kure nemishonga yakasviba yakadai sodas uye puriti juice.
Heano mamwe emhando dzekutengesa zvemitambo zvakanakisa pamusika:
1 - Gatorade
Calories muGatorade: 50 (8 fl oz)
Carbohydrate: 14gr
Sodium: 110mg
Potassium: 30mg
Gatoradha yakanga iri yekutanga yekunwa mitambo, yakasikwa kuYunivhesiti yeFlorida Gators muna 1965, uye inoenderera kuva imwe yekutengesa zvikuru. Iwe uchaiwana iri kutengeswa pasi rose. Yakanga yakagadzirirwa kuzadza munyu nemakinhydrate Unogona kuzvitenga ikozvino mumvura yakadzika mumabhodhoro pane mabhizimisi akawanda kana mabhizimisi, kana kuti mufomu yakasvibirira kusanganiswa nemvura yako pachako. Mukuwedzera kune yakarongwa yepakutanga inogadzirisa shuga uye sodium, vane Gatorade Endurance Formula ine zvakawanda zve electrolytes. Vanewo G2 Low-Calorie Kuchenesa Kwemanheru kwevaya vanoda kuve neshuga shomanana mukunwa kwavo kwemitambo.
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2 - Cytomax
Calories muCytomax: 100
Carbohydrate: 20g
Sodium: 80mg
Potassium: 150mg
Cytomax ine yakagadzirwa nemakrohydrate uye electrolytes. Cytomax inouya mufomu yeupfu, unoiwedzera kumvura yako kusanganisa pane kutenga iyo premixed. Ndinosarudza marangi nokuti haisi kunyanya kuipa sezvinodiwa nevamwe. Zvakagadzirwa nema carbohydrates zvinosanganiswa kutora nguva yakareba kuti zvigadziriswe kuitira kuti urege kuva neshuga yakakura yakateverwa nekuparara. Pasi pepamusoro: inonyengera uye inokuchengetedza iwe kufamba.
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3 - Accelerade
Accelerade ine nhamba ye4 kusvika ku1 yehydrohydrate kune mapuroteni kunokurumidza kufamba kwemahydrohydrate simba mumuviri, uye kukodzera kusanganiswa kwemakinehydrates akareruka uye akaoma kwekukurumidzira nekusimudzira simba. Iyo haina gluten-isina . Icho chimwe chinwiwa chemitambo chinowanikwa muhuwandu hwehupfuu kuwedzera pane rako remvura. Zvinwiwa zvemitambo nemapuroteni zvakange zvambotorwa uye zvinogona kupiwa mumadzinza, asi vane kusava nechokwadiwo, avo vanofunga kuti vakanakisisa sekunwa zvinwiwa panzvimbo yekushandiswa panguva yekutsungirira mabasa.
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4 - Endurox
Endurox yakagadzirirwa sekushanda / kupora kunwa. Nhamba ye4 kusvika ku1 ye carbs kune mapuroteni muEndurox® inokurudzirwa kushandiswa mushure mekushanda kwako. Mukuwedzera kune carbs neprotheni, Endurox inopa mavitamini, antioxidants, uye amino acid muviri wako unoda kudzoka. Iine glutamine , chimwe chezvidimbu zvinowedzera zvekuchengetedza misi mizhinji nekudzokorora zvigadzirwa zveglycogen. Iyi inwiwa inowanikwa muhuwandu hweupfu, iwe unofunganya nayo nemvura kana juice.
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5 - Powerade
Powerade imwe yemhando yakawanda inotengeswa yemiti yemitambo inogona kuwanikwa isati yavhenganiswa mune zvekudya uye nzvimbo dzinoshandiswa uye inowanikawo muhuwandu hwehupfu. Inopa electrolytes uye B mavitamini uye ushuga. Vanewo Powerade Zero ne zero makoriri kune avo vanoda chete electrolytes uye kwete shuga. Powerade Zero Drops ndeimwe nzira yekuwedzera tambo uye electrolytes kumvura pasina kuwedzera shuga.
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