High Koffeine Drinks Kwete Chinhu Chakanaka Chokudzidzira
High-caffeine inwa mvura inowedzera mukurumbira, asi idzi zvinwiwa hazvibatanidzi zvakanaka nekurovedza muviri. Kunyange zvazvo zvinwiwa zvemitambo zvakawanda zvisina caffeinated uye zvinoreva kuzadza mvura yakarasikirwa muitiro, zvinwiwa zvezvinwiwa zvine mukana mukuru we caffeine uye caffeine-yakaita seinosimudzira (sainzi guarana). Izvi zvinogona kukonzera kuora mvura, maererano naDee Rollins, RD, Ph.D., chireyiro wezvokudya neBaylor Regional Medical Center muGrapevine, Texas.
Zvimwiwa zveMitambo vs. Matsi Emvura
Zvimwe zvinodhaka zvemitambo zvakadai seGatorade uye Powerade zvinosanganisira mvura, munyu, uye shuga muhuwandu hunobatsira muviri kutora mvura uye mvura inorasikirwa mu swefu uye mukufema paunenge uchidzidzira. Sirasi haisi kungobatsira muviri kutora mumvura, asiwo inopa mafuta emisumbu inoda shuga kuramba ichiita zvakanaka munguva refu, kufamba, kana mabhasikoro. Nhamba shomanana yemunyu inobatsira kudzivirira muviri kubva ku hyponatremia, (inozivikanwawo kuti kunwisa doro), izvo zvinogona kuitika kana iwe ukanwa mvura yakawanda pasina munyu.
Zvimwe zvinodhaka zvinoshandiswa kuunza caffeine nezvimwe zvinokurudzira, zvakadai se guarana kana ginseng, kupa munhu anonwa mvura kukurumidza simba. Izvo hazvina kugadzirirwa kutora mvura yakarashika panguva yekurovedza muviri. Vamwe vanouya mumakani maduku anounza yakawanda ye caffeine mune zvishoma zvidhiji. Vakawanda vane carbonated, iyo inogona kutungamirira maitiro ekuwana burping, kushungurudzika uye kunzwa kwakadzika.
Kutengesa paAtletic Events
Iko kunwa doro Red Bull inowanzogoverwa mukushanda nekufamba zviitiko nevashambadzi, izvo zvingaita kuti vanhu vafunge kuti ndekunwa kwemitambo. "Vanhu vazhinji vanofungidzira kuti kana iwe ukaisa chimwe chinhu mumaoko avo pavanenge vachiri kudzidzira, kuti zvakanaka kwavari," anodaro Rollins.
Asi Bull Bull inouya mumakani maduku anotakura kakawanda se caffeine sekapu yekofi (80 milligrams) uye yakawanda kupfuura inokwanisa ye cola (40 milligrams). Izvo zvichishandura mvura shoma shomanana, inopa punch ye caffeine iyo inoita kuti itsvo dzive nehuwandu huzhinji uye dzinorasikirwa nedzimwe mvura.
Ngozi dzeKaffeine Yakawanda uye Kuyevedza
Rollins akanyora kuti kana iwe uchitova nekombe kana mbiri dzekofi mangwanani, kuwedzera simba rekunwa doro rinogona kukuisa muwandu wea caffeine vese vekudya vanofunga kuti inguva yakakwana yezuva. "Iwe uri kurasikirwa nemvura yomuviri kuburikidza nokuputika paunofamba." Caffeine compounds dehydration inowedzera, "akadaro Rollins.
Kurasika Track Caffeine
Kana vakashandisa kuvimba nesimba rekumwa, vanogona kunwa madhinari maviri kana matatu maduku vachifunga kuti havana kuwana mvura yakakwana. Kana vakanwa hombe huru, inogona kunge iine mavharo maviri. Mishonga yakawanda inorwadza, mishonga yechivi, uye zvimwe zvinwiwa zvinewo caffeine. "Vanhu vangave vari mune dambudziko rinopfuura ravanoziva," akadaro Rollins. Anoti kubvumirana kwakawanda ndekuti 250 milligrams zuva rega caffeine inofanira kunge iri muganhu. Kunwa makirogiramu anopfuura 400 pazuva - makapu maviri ekofi uye inwiwa yekunwa - inogona kutungamirira kune jitters, nausea, kana kunyange mwoyo palpitations.
Migumisiro yeCaffeine Paunenge Uchishandisa
Caffeine inokurudzira urine, iyo inobvisa mvura kubva mumuviri. Kana iwe uri kutotadza kurasikirwa nemvura muchikuto, kurasikirwa mune murini kunoreva kuti unoda kunwa zvakawanda panguva yekurovedza muviri. Caffeine inogonawo kuva nechinotyisa. "Paunofamba, unoita kuti gI yako yose iwedzere kubva pamuromo kusvika kune rectum," akadaro Rollins. Izvi zvinogona kutungamirira pakudikanwa muimba yekunze kazhinji, kana nekukurumidza kukurumidza ( vatambi vanofamba ).
Kuchengetedza Kuderedza Mvura
Hapana mharizhonga yemashiripiti ekugadzirisa kuti mvura yakawanda uye zvinetso zvemitambo zvaunoda sei kudzivirira kupera simba mukati mekushandisa. Munhu wese anotora zvishoma zvakasiyana.
Mutemo wakakurudzirwa wechigunzva chevatambi nevatambi ndeyekutakura mvura kana kunwa kwemitambo newe kuitira kuti iwe unogona kunwa pakarepo kana uine nyota. Usakanganwa nzara, kana. Rollins anoti vamwe vanhu vachanzwa nzara panzvimbo pokunyota kana vachida mvura.
Kuzvicherechedza usati wapedza uye shure kwekudzidzira kunogona kukuudza kana uri kunwa zvakakodzera. Iwe haufaniri kuwana kana kurasikirwa chero uremu pamusoro pekuita basa. Kana iwe uchinge uremerwa uremu, iwe une mvura yakaoma. Kana iwe uine uremu, uri kunwa zvakanyanya uye ungazviisa pangozi ye hyponatremia.
Kunwa Kunwa Kwevatambi Vanofamba
IWorld Marathon Medical Director's Association yakarongedza mirayiridzo yekunwa uye kuwedzerwa kwemvura kune vanofamba uye vamhanyi pakutsungirira zviitiko munaMay 2006. Kuti vaite basa kwemaminitsi makumi matatu kana kupfuura, vanorayira kunwa doro remitambo, uye kwete kuderedza zvinwiwa zvemitambo nemvura yakawanda kana kudzoka shure uye mberi pakati pekunwa kwemitambo nemvura. Uchapupu hunotaura kuti nyota ndiyo yekudzivirirwa kwakanakisisa kune vatambi kana zvasvika pakunwa mari yakakwana.
- Inwa kana uine nyota.
- Usanwa kana iwe usina nyota.
- Usanwe pamvura yose yega pamusangano nokuti nekuda kwayo kana shamwari dzako dziri kunwa.
- Vimba nenyota yako kunze kwokunge iwe uchiona kuti iri kukutungamirira iwe zvisina kururama, kubva pakuzviyera iwe pachako uye shure kwekudzidzira.
Sources
Lewis G. Maharam, MD.FACSM (chigaro), Tamara Hew DPM, Arthur Siegel MD, Marv Adner, MD, Bruce Adams, MD naPedro Pujol, MD, FACSM. "IMMDA's Revised Fluid Recommendations kune Vanomhanya uye Vanofamba." IMMDA. 6 Meyi 2006.
Tamara Hew-Butler, DPM, Joseph G. Verbalis, MD, naTimoti D. Noakes, MBChB, MD, DSc, "Updated Fluid Recommendation: Position Statement Kubva ku International Marathon Medical Directors Association (IMMDA)," Clinical Journal of Sports Medicine , 2006; 16: 283