Zviri nyore kukanganisa kutengeswa kwemashure emidziyo yemitambo -kuti kana tikashanda, tinoda NEZVIMA zvinodhaka kuti tizviite. Zvinokuita kuti unetseke kuti vatambi uye vashandi vanoita sei kupedza basa kunze kweivo makore makumi maviri kana makumi matatu akapfuura.
Zvisinei, kune uchapupu hwakawanda hwokuti electrolytes inonyatsoshanda chaizvo pakugadzirisa muviri wemvura yako, kunyanya panguva uye shure kwekurovedza muviri, chirwere, uye kana iwe uri wakasimba-carb dieter yakasimba.
Kana iwe uri mucheche-dib dieter uyo anoshanda, kana kana iwe uri pakaderera-carb uye uchirwara, iwe kaviri unoda izvi zvinowedzera electrolytes.
Chikonzero Nei Kudya Kwema Carb Kunowedzera Zvaunoda Zve Electrolytes
Pazvokudya zvakaderera-carb , muviri wako unotanga kushandisa mafuta panzvimbo yeglucose yehuni, uye mukuita kudaro, unoramba uchinge uchinge uchinge uchinge uine mvura. Sezvaunoshandisa mvura yakawanda, inokosha yemaminerari-electrolytes se calcium, sodium, magnesium, chloride, uye potassium, kunyanya-inobviswawo kubva pane yako. Saka ndicho chinhu chinokosha kuti udzigadzirire kuitira kuti usapinda zviratidzo zvisina kunaka zvakadai sokuvepa musoro uye kushaya mvura yakawanda-kunyanya kana uchiri kushandisa kana kurwara.
Zvisinei, kana iwe wakambotsika pasi mumitambo inonwiwa pamitambo yezvinodhaka, unoziva kuti kune shuga yakawanda uye zvimwe zvinokonzerwa nezvinhu izvi. Pane chikonzero chesayenzi chinokonzerwa nei vazhinji vezvinwiwa izvi zvine shuga; pfupfu shomanana ye shuga inopa glucose inobatsira yekudzorerazve magetsi.
Shuga ndeyekutora, asiwo yehuni. Vanhu avo miviri yavo inoshandiswa kushandiswa kwekakinhydrate yemasimba kazhinji inowanikwa inobatsira kuva neshuga yakawedzerwa panguva yekurovedza muviri. Asi pasi-carb dieters inowanzodikanwa kudzivisa shuga iyi yakawedzerwa.
Hezvino izvo zvinopinda mune zvinwiwa zvemitambo, uye nzira yekugadzirisa izvozvi zvigadzirwa zvekudya zvakaderera-carb.
Mvura
Zvechokwadi, chinhu chakakosha muzvinwiwa zvemitambo mvura; mushure mezvose, chinangwa chavo ndechekukusvitsai. Izvo zvinogona zvakare, zvisinei, kuti ive yakawanda kwazvo. Ikozvino kukurudzira ndekuregedza nyota kuva iwe mutungamiri panzvimbo pane "kumanikidza" mvura.
Shuga
Zvinwiwa zvemitambo zvine shuga yakawanda, asi zvinonakidza kuti zvinongoda hafu yehuga yezvimwe zviyo zvekutengesa. Izvi ndechokuti kana iwe ukanwa shuga yakawanda panguva imwe chete, inononoka kuderedza kunwa kwako kwemvura, uyezve, chinangwa chezvinwiwa izvi ndechokuita iwe. Asi kunyange zvazvo bhodhoro reGatorade rine shuga shoma kupfuura yekwanisa yeCoke, hazvireve kuti iwe unofanira kuinwa.
Nyaya yezvokudya zvinovaka muviri panguva yekurovedza muviri kwevanhu vari kudzivirira makhahydrates haina kudzidza zvakanyanya. Isu tinoziva kuti kana vanhu vakagura marashi, miviri yavo inoshanduka kubva kushandisa zvikuru marubhaidhyrate kuti ishandise simba kushandisa mafuta kunesimba, kunyange zvingatora masabata matatu kuti muviri uite shanduko iyi (iyi inonzi keto-kuchinja). Tinoziva kuti vanhu vedzinza, vakadai sevaUnit, avo vaigara vachidya kudya kwakanyanya kwe-carbohydrates, vaiva uye vanokwanisa kuramba vakashinga kutsungirira maitiro kwenguva yakareba vasina kuratidzika kurwara.
Saka zvinoita sekuti nekufamba kwenguva, miviri inoshandiswa pakushandisa mafuta kuitira simba panguva yekurovedza muviri .
Kune chero munhu mumwechete, ndinofunga kuedza kunenge kuri. Hazvigoneki kuti kurovedza muviri kwakanyanyisa kunokuita kuti unoda huwandu hwekhabhohydrate kana iwe uchiwanzodya kudya kweka-carb. Kuti uwedzere kushanda nesimba, edza zvakasiyana-siyana zvehydrohydrate uye ona kuti unonzwa sei. Zvisinei, hapana chikonzero chekuda kunwa soroti. Edza kudya zvidimbu zvezvibereko zvitsva mushure mekushanda kwako, kana kuwedzera 1/2 mukombe wejusi 100% (hapana akawedzerwa shuga chero ipi zvayo) kumvura yako.
Electrolytes
Electrolytes iri mamolekemu emamwe maminera ane magetsi.
Nenzira yedu yemagetsi inomhanya pamagetsi anokonzerwa nokushandiswa kwemaserolekemu, anonzi ions. Izvi zvinoreva kuti mabasa ose mumuviri anobva pane hurongwa hwedu hwemitsipa (musinga kufamba, kufema, kudya, kufunga, nezvimwewo) zvinoda electrolytes, uye muviri unonyanya kukoshesa kutarisira.
Pasi pemamiriro ezvinhu akadai, kurasikirwa kwemaminerari hakusi dambudziko. Kudya kudya kwakakwana kuchapa muviri wako neminera yakawanda yezvinodiwa zvako zve electrolyte kana uri kuwana kuwandisa kwemaitiro. Asi sezvakataurwa pamusoro apa, avo vanoshingaira kwenguva yakareba, vaduku-carb dieters, kana avo vane chirwere vangada munyu wenyuchi uye potasium. Zvinwiwa zvemitambo zvine zviduku zve sodium uye potasium.
Zvinotarisa kuti mafuraji maviri emonamu ane zvinenge zvakaenzana nehuwandu hwe potassium mune 8. oz yezvimwe zvinwiwa zvemitambo (chengetai urongwa urwu kune zvimwe zvepamusoro zve potassium ). Uye pini yemunyu inopa 110mg ye sodium, yakaenzana mu 8 oz. yezvinodiwa zvemitambo. Saka, kana iwe uchida kuita soro yako yemitambo yakaswera, zviri nyore.
Shuga-Free Sports Nyorera Recipe
Ingongosangana pamwe chete:
- 1 kapu (8 ounces) mvura (kwete carbonated)
- 2 tablespoons mumonamu
- munyu wecheyu (teaspoon yemunyu ine 2300 mg ye sodium, naizvozvo zvakanyanya unoda 1/20 ye teaspoon yemunyu-kwete zvakawanda!)
- Kupisa uye kutapira kunonaka. Unogona kuedza Mix Mix Light Drink, Kool Aid isina kunyorerwa (ine shuga inotsiva kunongedza), kana masukirwo asina tsvina ane ruzivo rwakadai saDa Vinci kana Torino