Baking soda, inozivikanwa se sodium bicarbonate (NaHCO₃) inozivikanwa nemakemikari. Sodium bicarbonate inyanzvi inonyanya kuzivikanwa yechingwa, kushandiswa kwezvinhu zvakasikwa, uye inowanikwa mune meno. Iwe unogona kunge uine bhokisi rakaderedzwa mujeri rako kana kugara mufiriji. Izvi zvinowanzogadzirwa zvakagadzirwa uye zvakave zvichitsvakurudzwa zvakanyanya uye zvinoita kunge zvichitobatsirawo mitsipa yedu panguva yekushanda kwakasimba.
A Primer pa Baking Soda
Baking soda inowanzove yakakurumbira workout supplement. Maererano neAmerican College of Sports Medicine , sodium bicarbonate ndiyo inotungamirira ergogenic rubatsiro . Vatambi uye vanhu vanoita zvekuita masimba ekushanda vari kushandisa baking soda kuti vabatsire kunonoka musimba kuneta nekuvandudza kushanda.
Sodium bicarbonate (NaHCO₃) kubhadhara kunonyanya kuzivikanwa munguva shoma shoma yepamusoro-simba. Vanononoka, vanofamba-famba, uye vanofamba-famba vakaona kuvandudzwa kwekuita kutora soda svondo mushure mekukwikwidza kwemutambo. Kutsvakurudza kwakawedzerwa kwakaratidza kubha soda inobatsira panguva yakaoma inoshandiswa kwemakore 30 kusvika ku60.
Kushanda
Munguva yepamusoro-soro yekushanda, muviri wedu unodzinga makemikisi mumumhutu wemisumbu. Mishonga inokonzerwa nemaitiro ectate uye hydrogen inogadzirwa mumasero emasumbu. Kunyange zvazvo zvizhinji zvezvinyorwa zvinodhikwa, vamwe vanoramba vari mumasero emasisita uye vanoita mamiriro ezvinhu acidic. Acidity inobatana zvakananga nehutachi huno mumuviri wedu. Kuwedzera acidity kunoshandura pH maitiro zvichiita kuti mishonga yedu ipise uye inzwe ichinetseka.
Maererano nekutsvakurudza, kutora sodium bicarbonate (NaHCO₃) musati waita zvekurovedza kunobatsira kubvisa zvigadzirwa zvemagetsi kubva mumashuga emisumbu . Yakabudiswa muInternet Journal of Sports Nutrition uye Exercise Metabolism, "NaHCO3 kuwedzerwa kwakagadziridzwa kusimbisa kubudirira kuburikidza nekuwedzera kubvongodza kwepascellular." Izvi zvinoreva kutora soda basa pamusana wemagetsi mumuviri wedu kuumba zviri nani chemakemikirwo emusana pemisungo yedu.
Kuenzanisa pH Mazinga
Mutumbi unoshanda zvakakosha apo pH yedu yakaenzana kana kuti haina. Mutumbi acidity uye alkalinity inowedzerwa uchishandiswa pH, muzinga unoyerera kubva ku1 kusvika ku14. Mimwe miviri yedu inonyanya kuoma pazero uye yakawanda ye-alkali pa14. Nzira dzakawanda dziri kuenderera mumuviri wedu kuchengetedza pato mune zvematongerwe enyika. 7. Kugadzira soda ingestion inotendwa kuti ave nekwanisi yekuderedza mamiriro e-acidic akonzerwa ne-high-intensity exercise.
Apo mamiriro emuviri wedu anova akaoma zvikuru tinogona kutarisana noutano husina kunaka hwehutano. Mwoyo, chiropa, uye itsvo zvinogona kushandiswa zvakanyanya zvinogona kutungamirira kuhutano husingaperi. Kunyanya acidity kunogonawo kuita kuti kushaya simba kwemaviri uye atrophy (kuparadza).
Baking soda yakave yakanyatsozivikanwa nekuenzanisa musidhari mumuviri wedu, kuporesa, uye mushonga wakanaka wokudzivirira. Vatambi uye vane mafungiro vane mafaro vari kuonga hutano hwakanaka uye vanoshandisa kakawanda kusimbisa basa ravo .
Kuwedzera Kubudirira Kwenyanzvi
Kukwidzivirira kwemaitiro kunoratidza muviri wedu kusunungura ion hydrogen. Hydrogen inoshandiswa tsvina yemagetsi inokonzera mamiriro okunze uye yakaderera mitambo. Tsvakurudzo inoratidza sodium bicarbonate buffers the acids nekuzvisunga kwavari. Izvi zvinosungirirwa zvinobvumira kuwedzerwa simba rinobudiswa mukati mekuita basa rakaoma.
Apo mashizha asiri anoramba asingatendi, masimba edu anoshandisa zvakajeka. Simba metabolism inowedzera uye zvidzidzo zvinoratidza mitsipa yedu inogona kutsigira kushanda kwenguva yakareba. Maererano neAmerican College of Sports Medicine , kubika soda ndeyekugadzirisa zvinogadzirisa mukana wehutano kuti urambe uine utano hwakanaka uye hunovandudza mitambo.
Tsvakurudzo
Chimwe chidzidzo chakabudiswa mu Journal of Applied Physiology chakaongorora migumisiro ye sodium bicarbonate ingestion munguva yekudzidzisa kwemazuva. Tsvakurudzo yakaratidza kuti kubika soda kwakashandura sei acidity (hydrogen ions) mumashuga emusumbu munguva yekushanda-simba. Mutambo wezvemutambo wakatarwawo.
Vadzidzi vakatsvakurudza vaisanganisira gumi nevatanhatu, vane utano hwakanaka vakadzi vanoita basa. Kuongorora mitemo kunosanganisira musimba biopsies, kuongororwa kweropa, uye kuongorora uye kutanga kwekuongorora maitiro kuti uone kuverengwa kwekutanga. Zvinyorwa zvakarurama zvakachengetedzwa. Vakadzi vakapatsanurana kuva mapoka maviri uye vakaedzwa kwemavhiki masere ekuedzwa munguva yezvikamu zvitatu zvekudzidzisa vhiki.
Boka 1 rakapiwa sodium bicarbonate (NaHCO₃) pa .2 gramu yairo pa kilogram yehutatu hwemuviri 90 nemaminitsi makumi matatu vasati vasvika pakudzidza kwenguva refu. Boka rechipiri rakapiwa nzvimbo inonzi placebo. Chikamu chekuongorora chakaitwa pabhazikoro. Vaparidzi vakapedza maminitsi maviri emaminitsi epfrint ari kufambira mberi nenhamba pamusoro pekuedzwa.
Zvitsva zvekutsvakurudza zvinoratidza kubika soda zvinowedzera kuderedza ihydrogen ions muropa uye pamasero emasero mumashuga emasumbu . "Uyezve, NaHCO3 kuwedzerwa kunoderedza intracellular hydroons ions panguva yakasimba yekuenderera mberi uye kupindira kwemaitiro." Uyewo zvakataurwa kuti sodium bicarbonate ingestion inowedzera musero protein synthesis (kukura).
Maererano nekutsvakurudza, kubika soda supplementation kunogona kuderedza lactic acid munguva yekudzidzira mukati uye kuvandudza kwenguva pfupi kutsungirira kushanda.
Non-Supporting Findings
Kutsvakurudza kwakabudiswa muInternet Journal of Sports Nutrition uye Exercise Metabolism yakashuma migumisiro ye sodium bicarbonate (NaHCO₃) kuwedzerwa uye kudzidziswa kwemazuva mumapurisa akadzidziswa zvikuru. Iyi tsvakurudzo yakaratidzawo kuti kubika soda kwakashandura sei acidity (hydrogen ions) mumashuga emusumbu munguva yekushanda-simba.
Vadzidzi vadzidza vaisanganisira gumi nevaviri vaduku, vane hutano hwakakwikwidzana vanoenda kunyanzvi vokuAustralia Chirongwa chekutanga chekutanga chaidiwa sechikamu chetsvakurudzo yekutsvakurudza. Vashandi vacho vakapedzisa mapurogiramu maviri ekudzidzira kwemazuva ekudzidzira (HIIT) vhiki nevhiki uye kupfuura kwemavhiki mana. Vadzidzi vacho vakapatsanurana kuva mapoka maviri vachitora sodium bicarbonate (.3 gramu dose pa kilogiramu yehutemi hwemuviri) kana placebo 90-maminitsi asati apfuura (HIIT). Zviratidzo zveRopa zvakatorwa panguva yose yekudzidza kuenzanisa bicarbonate uye pH mazinga.
Zvitsvakurudzo zvekutsvakurudza zvakaratidza kuti hakuna humwe huri nani huri kuwedzera mu 2000 mamita yekucheka nguva ne sodium bicarbonate ingestion kuenzaniswa ne placebo. Zvisinei, kuwedzera kuduku kwesimba kunowanikwa kune vatori vechikamu vachishandisa baking soda yakaonekwa. Nokuti izvo zvakawanikwa zvakawanikwa zvishoma, vatsvakurudzi vanoti chirwere chisingaperi chineNaHCO3 munguva yekudzidziswa kwemaawa hachisi kunyanya kukwanisa kushanda zvakanyanya.
Ergogenic Aid Review
IAmerican College of Sports Medicine yakabudisa chiongorudzo pamusoro pemigumisiro yegogogenic ye sodium bicarbonate. Ergogenic rubatsiro rwekusimudzira kushanda zvakapararira uye kubika soda supplementation ndechimwe chezvakakurumbira. Sodium bicarbonate (baking soda) mararamiro ehutano akaita kuti kushandiswa kwenguva refu kwemakumi emakore.
Kuburitswa kwakagadzirwa kunobatanidza nzvimbo dzinokosha dze "kuyerwa kwemaji, nguva yekudya, uye rudzi rwekuvhidzira kunobatsira kubva kushandiswa kwezvinyuchi" sekubikwa soda.
Zvimwe zvikuru zvekuongorora takeaways:
- Kazhinji utano hwakanaka hunoita kuti ropa reropa rive pH zviyero zvinomwe 7.4 uye zvinowanzoitwa 7.0 mumusana wevanhu. Kushanda kwakanyanya kunogona kuderedza ropa rinokonzera pH kusvika ku7.1 uye kuderera kusvika ku68 mumasumbu emasumbu.
- Muviri wemunhu unoramba uri pH kutarisana kuburikidza nekugadzirisa kwemukati mabasa ekugadzirisa nekugadzirwa kwehydrogen ions. Sodium bicarbonate inoratidzirwa kuti ichinamate uye inodzivirira muviri kuburikidza ne-hydrogen ions.
- Kudzidza-mimwe mitambo yepamusorosoro-refu, Lindh, AM et al. , yakaratidza kuti yakagadziridzwa kushambira nguva miedzo yevanokwikwidza kuisa bhisiaroniate ye sodium 90 musati yaitika.
- Kuvandudzwa kwemitambo yakatarwa neBhishopi et al . kutsvakurudza uye munguva inowanzoshambira sprint intervals kumakwikwi achishandisa bicarbonate sodium sey ergogenic rubatsiro.
- Inokurudzirwa vadzidzisi nevatambi vanoedza mhinduro dzavo kune vanotengesa vashandi vakadai sekubika soda kuti vakwanise kutamba mitambo vasati vadzikwikwidza.
- Sodium bicarbonate supplementation inoratidzika kuti isingaregi kunyatsosvika ne10% yevashandisi.
- Ikoko kunoratidzika kuva nehupamhi ye-sodium bicarbonate dosing inenge isingapfuuri .3 gramu pa kilogiramu yehutatu hwehuviri kuti urege kudzivirirwa kwezvirwere (GI).
- Kutsvakurudza kutsvaga kunogona kusiyana nokuti sodium bicarbonate pre-exercise dose uye nguva hazvienzani. Izvi zvingave zvakafanana nokuenzanisa maapuro nemaarangi.
- Izvo zvinoratidzika zvose zviduku uye ndezvenguva refu yakasimba-simba rinogona kubatsirwa ne sodium bicarbonate supplementation kunyange kutsvakurudza kwakaenderera kwakakodzera.
Yakarongwa Dosage
Kutsvakurudza kwakabudiswa muInternet Journal yeMutambo Nutrition uye Kuita kweMetabolism kunoratidza "yakanakisisa protocol yekutengesa bicarbonate inosanganisira chiro 0.3 g / kg BM yeNaHCO3 yakachena." Izvi zvinoratidzika seyo yakakosha kuenzanisa kushaya acid (pH) muropa uye muscle tissue.
Maererano nekudzidza, iyo inokurudzirwa kuti sodium bicarbonate inotorwa 120 kusvika kumaminitsi 150 mushure mekuita muviri uye inosanganiswa nekapamusoro yakakodhaidhaidha kudya. Izvi zvinoderedza mukana wezviratidzo zvisingadiwi zvepachiviri (GI).
Migumisiro yakaipa
Haasi munhu wose anokwanisa kushandisa sodium bicarbonate kuti awedzere kutambira mitambo. Inenge 10 muzana yevashandi vachabatwa nehutachiona (GI) kutambudzika. Vamwe vatambi vakaedza kuparadzanisa zvakakurudzirwa .3 gramu pa kilogram yemuviri wewe bodyweight zuva rose kuti ibvise dambudziko iri.
Vamwe vatambi vakaderedza kuwanda kweyerodium bicarbonate uye vakabudirira kushandisa .2 gramu pa kilogram yemuviri weightweight vasati vashanda.
Tsvakurudzo yakabudiswa muInternet Journal of Physiology uye Sports Performance yakaratidza kutidium yebicarbonate inogona kunge isingabatsiri munhu wose. Vadzidzi vatatu vaidzidza vaifanira kurega kuedza nekuda kwekuoma kwepamuviri (GI) kutambudzika. Yakakurudzirwawo, "vanhu vanofanirwa kusarudza kana vakapindura zvakanaka kuwedzera kweSB musati makwikwi."
Bonus Info
Pane humwe hwakasimba hunoita kuti bicarbonate ye sodium inogona kusimbisa mitambo. "Sezvakaitika kune kuchengetedzwa kwekuwedzera, zvinowanzosvibiswa uye hazvina mhosva sekudya soda, nokuti ndizvo chaizvo zvazviri." Kukanganisa chete kunokwanisika kubata kwemaviri (GI) kutambudzika. Uyezve, avo vanodikanwa kugadzirisa kunwa kwavo munyu vanofanira kunge vachiziva kuti yakawedzera sodium mu kubika soda.
Kunyange zvazvo zviwanikwa zviri nani, uchishandisa baking soda kana chero ergogenic rubatsiro kuti uwedzere mitambo yevashandi nguva dzose isarudzo yega.
Sources:
American College of Sports Mishonga, Abstract, Ergogenic Migumisiro yeSodium Bicarbonate, McNaughton, Lars R. et al., 2008
International Journal of Sports Physiology uye Kugadzirwa, Sodium bicarbonate uye yakakwirira-yakasimba-mabhasikoro simba: kuchinja mumhinduro, Saunders B. et al., 2014
Zvinyorwa zveApplied Physiology, Migumisiro yeNaHCO3 isingagumi panguva yekudzidziswa kwemazuva pamusoro pekuchinja kumusana wezvinyama, simba rekugadzirisa muviri, uye kushanda kwenguva pfupi kutsungirira, Edge J et al., 2006
International Journal of Sports Nutrition uye Kuyevedza Metabolism, Migumisiro yekusagadzikana sodium bicarbonate ingestion uye kudzidziswa kwemazuva emakwikidzi akadzidziswa, Driller MW et al., 2013
International Journal of Sports Nutrition uye Kuedza Kuita Metabolism, Chiitiko cheSodium Bicarbonate pa [HCO3-], pH, uye Gastrointestinal Symptoms, Amelia J. Carr et al., 2011