Sodium Bicarbonate Supplements ndi Exercise Performance

Zamkati

• Kodi Sodium Bicarbonate ndi chiyani?
• Kodi Sodium Bicarbonate Imagwira Bwanji?
• Momwe pH imakhudzira magwiridwe antchito olimbitsa thupi
• Momwe Sodium Bicarbonate Imathandizira Kukhala ndi pH
• Kodi Sodium Bicarbonate Amakhudzanso Magwiridwe Amasewera?
• Kodi Zimakhudza Bwanji Kuphunzira Nthawi?
• Zotsatira za Sodium Bicarbonate pa Mphamvu Zamphamvu ndi Kuphatikiza
• Ubwino Wathanzi Lina la Sodium Bicarbonate
• Zowonjezera ndi Mlingo Malangizo
• Chitetezo ndi Zotsatira zoyipa
• Tengani Uthenga Wanyumba

Sodium bicarbonate, yomwe imadziwikanso kuti soda, ndichotchuka m'nyumba.

Ili ndi ntchito zambiri, kuyambira kuphika mpaka kuyeretsa komanso ukhondo.

Komabe, sodium bicarbonate itha kuperekanso zabwino zina zathanzi.

Ochita masewera ambiri komanso ochita masewera olimbitsa thupi amagwiritsa ntchito kuwathandiza kuchita masewera olimbitsa thupi.

Bukuli limafotokozera zonse zomwe muyenera kudziwa za sodium bicarbonate ndikuchita masewera olimbitsa thupi.

Kodi Sodium Bicarbonate ndi chiyani?

Sodium bicarbonate ili ndi kapangidwe ka mankhwala NaHCO3. Ndi mchere wamchere wofatsa wopangidwa ndi ma sodium ndi bicarbonate ions.

Sodium bicarbonate imadziwikanso kuti soda, soda, bicarbonate ya soda ndi soda. Amakonda kupezeka mwachilengedwe, osungunuka m'm akasupe amchere.

Komabe, imadziwika bwino kuti ndi ufa wonyezimira, wopanda fungo, wosawotcha womwe mungapeze m'sitolo yanu yakomweko.

Bicarbonate ya sodium imadziwika bwino kwambiri monga soda. Ndi mchere wamchere, womwe umapezeka mosavuta mu mawonekedwe ake a ufa woyera m'masitolo ambiri.

Kodi Sodium Bicarbonate Imagwira Bwanji?

Kuti mumvetsetse momwe sodium bicarbonate imagwirira ntchito, ndikofunikira kuti mumvetsetse tanthauzo la pH.

Momwe pH imakhudzira magwiridwe antchito olimbitsa thupi

Mu chemistry, pH ndiyeso yomwe imagwiritsidwa ntchito poyesa momwe acidic kapena alkaline (basic) yankho liliri.

PH ya 7.0 imadziwika kuti siilowerera ndale. Chilichonse chotsika 7.0 ndi acidic ndipo chilichonse pamwambapa ndi zamchere.

Monga anthu, pH yathu mwachilengedwe siyandikana nawo. Nthawi zambiri imakhala mozungulira 7.4 m'magazi ndi 7.0 m'maselo aminyewa.

Mumagwira bwino ntchito mukakhala kuti asidi-alkaline balance amakhala pafupi ndi chandamale ichi, ndichifukwa chake thupi lanu limakhala ndi njira zosiyanasiyana zosungitsira milingo imeneyi.

Komabe, matenda ena kapena zinthu zakunja zimatha kusokoneza izi. Chimodzi mwazinthu izi ndi masewera olimbitsa thupi kwambiri, omwe amadziwikanso kuti anaerobic ().

Mukamachita masewera olimbitsa thupi a anaerobic, thupi lanu limafunikira mpweya wabwino kuposa zomwe zilipo. Zotsatira zake, minofu yanu siyingadalire mpweya kuti ipange mphamvu.

M'malo mwake, ayenera kusintha njira ina - njira ya anaerobic.

Kupanga mphamvu kudzera munjira ya anaerobic kumatulutsa lactic acid. Kuchuluka kwa lactic acid kumachepetsa pH yama cell anu a pH pansi pa mulingo woyenera 7.0 ().

Izi zasokoneza malire zimapangitsanso kupanga mphamvu komanso zingachepetsenso kuthekera kwa minofu yanu kuti igwirizane. Zotsatira zonsezi zimabweretsa kutopa, komwe kumachepetsa magwiridwe antchito (,).

Momwe Sodium Bicarbonate Imathandizira Kukhala ndi pH

Sodium bicarbonate ili ndi pH yamchere ya 8.4 ndipo imatha kukweza magazi anu pH pang'ono.

PH yamagazi apamwamba imalola acid kuti isunthe kuchokera kuma cell a minofu kupita m'magazi, ndikubwezeretsa pH yawo ku 7.0. Izi zimathandizira kuti minofu ipitilize kugwirana ndikupanga mphamvu (,).

Asayansi amakhulupirira kuti iyi ndi njira yoyamba yomwe sodium bicarbonate ingakuthandizireni kuchita zolimbitsa thupi, mwachangu kapena motalika (,,).

Sodium bicarbonate imachotsa asidi m'maselo aminyewa, ndikuthandizira kubwezeretsa pH yabwino kwambiri. Izi zitha kuchepetsa kutopa ndikuwonjezera magwiridwe antchito.

Kodi Sodium Bicarbonate Amakhudzanso Magwiridwe Amasewera?

Asayansi awunika momwe sodium bicarbonate imakhudzira magwiridwe antchito olimbitsa thupi kwazaka zopitilira 8.

Osati maphunziro onse omwe adasindikizidwa mpaka pano omwe akuwonetsa zomwezo, koma ambiri amavomereza kuti ndizopindulitsa ().

Sodium bicarbonate imathandiza kwambiri kuti munthu azichita masewera olimbitsa thupi mwamphamvu kwambiri omwe amakhala pakati pa 1 ndi 7 mphindi ndipo amakhudza magulu akulu am'mimba (,,).

Kuphatikiza apo, zosintha zambiri zikuwoneka kuti zikuchitika chakumapeto kwa kulimbitsa thupi. Mwachitsanzo, kafukufuku waposachedwa adawona kusintha kwamasekondi 1.5 pamiyeso yomaliza ya 1,000 mita ya 2,000 mita (1.24-mile) ().

Zotsatira zake ndizofanana pakuyenda njinga, kuthamanga, kusambira komanso masewera amtimu (,,).

Komabe, maubwino ake amatha kusiyanasiyana malinga ndi munthu. Angathenso kutengera mtundu wa zochitika, jenda, kulolerana komanso kuchuluka kwamaphunziro (,,,,,).

Pomaliza, ndi owerengeka ochepa omwe awunika momwe sodium bicarbonate imakhudzira masewera olimbitsa thupi, ndipo si onse omwe adapeza phindu (13,,).

Kafukufuku wowonjezereka amafunikira kuti mufufuze pamutuwu malingaliro asanaperekedwe.

Sodium bicarbonate itha kuthandiza kupititsa patsogolo magwiridwe antchito olimba kwambiri. Komabe, kafukufuku wina amafunika.

Kodi Zimakhudza Bwanji Kuphunzira Nthawi?

Nthawi yophunzitsira ndi pamene munthu amasinthana ndi masewera olimbitsa thupi kwambiri panthawi imodzi.

Zitsanzo zina zamaphunziro amtunduwu zimaphatikizapo mitundu yothamanga, kupalasa njinga, kupalasa, kusambira, kunyamula olimpiki ndi CrossFit.

Kafukufuku yemwe adayang'ana mtundu uwu wa masewera olimbitsa thupi adapeza kuti sodium bicarbonate imathandizira kupewa kuchepa kwa magwiridwe antchito (,,).

Izi zimabweretsa kusintha kwakukulu kwa 1.7-8% (,,,,).

Maphunziro apakatikati amapezeka kwambiri pamasewera ambiri, ndipo kafukufuku apeza kuti kudya kwa sodium bicarbonate kumatha kupindulitsa judo, kusambira, nkhonya ndi tenisi (,,,).

Pomaliza, kuthekera kwa sodium bicarbonate kukuthandizani kupitilira kumapeto kwa kulimbitsa thupi kwanu kungathandizenso zotsatira zanu zolimbitsa thupi.

Mwachitsanzo, omwe atenga nawo gawo pa sodium bicarbonate mkati mwa masabata asanu ndi atatu a maphunziro a nthawi yayitali anali atakwera njinga kwa 133% kutalika kumapeto kwa nthawi yophunzira ().

Sodium bicarbonate mwachidziwikire imathandizira kuti thupi lizichita bwino nthawi yophunzitsira, yomwe ingapindulitse magwiridwe antchito m'masewera ambiri.

Zotsatira za Sodium Bicarbonate pa Mphamvu Zamphamvu ndi Kuphatikiza

Sodium bicarbonate ingathandizenso kuwonjezera mphamvu.

Pakafukufuku wina, ochita masewera olimbitsa thupi omwe adatenga sodium bicarbonate mphindi 60 asanalowe masewera olimbitsa thupi adakwanitsa kupanga squats 6 m'maseti atatu oyamba ().

Izi zikusonyeza kuti sodium bicarbonate imatha kupititsa patsogolo magwiridwe antchito, makamaka koyambirira kwa gawo ().

Kuphatikiza apo, sodium bicarbonate itha kupindulitsanso kulumikizana kwa minofu.

Mwachitsanzo, kafukufuku wina adapeza kuti zathandiza kuti osewera a tenisi azitha kulondola. Kafukufuku wina adapeza maubwino ofanana ndi nkhonya zolondola za nkhonya (,).

Zotsatira izi zikuwonetsa kuti sodium bicarbonate itha kukhala ndi zovuta muubongo, koma kafukufuku wina amafunikira kuti mudziwe momwe izi zimagwirira ntchito.

Sodium bicarbonate imathandizira kuti minofu igwirizane ndikuwonjezera mphamvu. Zingathenso kuwonjezera kuchuluka kwakubwereza zolemera zomwe mungachite kumalo ochitira masewera olimbitsa thupi.

Ubwino Wathanzi Lina la Sodium Bicarbonate

Sodium bicarbonate ingathandizenso thanzi lanu m'njira zinanso. Mwachitsanzo,

• Amachepetsa kutentha kwa chifuwa: Sodium bicarbonate ndi chinthu chofala kwambiri mu maantacid, omwe amagwiritsidwa ntchito pochepetsa kutentha kwa mtima ndi kuchiritsa zilonda zam'mimba (29, 30).
• Zimalimbikitsa thanzi la mano: Mankhwala otsukira mano okhala ndi soda akuwoneka kuti amachotsa zolengeza bwino kwambiri kuposa mankhwala otsukira mano popanda ().
• Bwino kuyankha chithandizo cha khansa: Sodium bicarbonate itha kuthandiza kusintha kuyankha kwa chemotherapy. Komabe, palibe maphunziro amunthu pa izi (,,).
• Imachedwetsa matenda a impso: Mankhwala a sodium bicarbonate mwa anthu omwe ali ndi matenda a impso angathandize kuchepetsa kuchepa kwa ntchito ya impso ().
• Muthane ndi kulumidwa ndi tizilombo: Kupaka soda ndi phala lamadzi kulumidwa ndi tizilombo kumachepetsa kuyabwa. Komabe, palibe maphunziro asayansi omwe adachitika.

Sodium bicarbonate itha kuthandiza kukonza chimbudzi, thanzi la mano ndi kuyabwa kuchokera kulumidwa ndi tizilombo. Zitha kupindulitsanso odwala matenda a impso kapena omwe amalandira chemotherapy.

Zowonjezera ndi Mlingo Malangizo

Zowonjezera za sodium bicarbonate zimatha kupezeka mu kapisozi kapena piritsi.

Muthanso kugula ngati ufa wosakaniza wa soda.

Phindu lomwe akuyembekezeredwa limakhalabe lofanana, ngakhale mutasankha mtundu wanji wa zowonjezera.

Kafukufuku wambiri amavomereza kuti kuchuluka kwa 90-135 mg pa paundi (200-300 mg / kg) ya kulemera kwa thupi kumabweretsa phindu, ndipo kuyenera kutengedwa mphindi 60 mpaka 90 musanachite masewera olimbitsa thupi ().

Komabe, kutenga sodium bicarbonate pafupi kwambiri ndi masewera olimbitsa thupi kumatha kubweretsa mavuto m'mimba kwa anthu ena. Ngati ndi choncho kwa inu, ganizirani kuyamba ndi kochepa, monga 45-68 mg / lbs (100-150 mg / kg).

Muthanso kupeza kuti ndikofunika kumwa mankhwala anu musanathe mphindi 90 musanachite masewera olimbitsa thupi.

Mwachitsanzo, kafukufuku wina adawonetsa kuti kutenga 90-135 mg / lbs (200-300 mg / kg) mphindi 180 musanachite masewera olimbitsa thupi kunali kothandiza, koma kumachepetsa mavuto am'mimba ().

Muthanso kuchepa zoyipa mukamamwa ndi madzi kapena chakudya ().

Pomaliza, kugawaniza mlingo wanu wa sodium bicarbonate mu Mlingo waung'ono wa 3 kapena 4 ndikuufalitsa patsikuli kungathandizenso kukulitsa kulolerana kwanu. Ingokumbukirani kuti zotsatirazi zimangokhala mpaka maola 24 mutatha mlingo womaliza (,).

Sodium bicarbonate imapezeka mu ufa, mapiritsi kapena kapisozi. Mlingo wa 90-135 mg / lbs (200-300mg / kg) uyenera kutengedwa mpaka maola atatu musanachite masewera olimbitsa thupi kapena 3 kapena 4 yaying'ono yomwe imafalikira tsiku lonse.

Chitetezo ndi Zotsatira zoyipa

Sodium bicarbonate imawerengedwa kuti ndi yotetezeka mukamamwa mankhwala omwe ali pamwambapa.

Mlingo waukulu ungakulitse magazi pH. Izi ndizowopsa ndipo zimatha kusokoneza kugunda kwa mtima wanu ndikupangitsa kupindika kwa minofu (,).

Kuphatikiza apo, sodium bicarbonate ikasakanikirana ndi asidi wam'mimba, imatulutsa mpweya. Izi zitha kupweteketsa m'mimba, kuphulika, nseru, kutsegula m'mimba ndi kusanza (,).

Sikuti aliyense adzakumana ndi zotsatirazi. Kukula kwa zizindikilo kumatha kusiyanasiyana kutengera kuchuluka komwe kwatengedwa ndikumverera kwaumwini (,).

Kugwiritsa ntchito bicarbonate ya sodium kumathandizanso kuti magazi anu azikhala ndi sodium, zomwe zimawonjezera kuthamanga kwa magazi kwa anthu ena.

Kuphatikiza apo, sodium yochuluka kwambiri imatha kupangitsa kuti thupi lanu lisunge madzi. Ngakhale kuchulukitsidwa kwa hydration kungakhale kothandiza kwa iwo omwe akuchita masewera olimbitsa thupi, kungakhale kovuta kwa iwo omwe akuchita nawo masewera olimbitsa thupi ().

Pomaliza, sodium bicarbonate sivomerezeka kwa amayi omwe ali ndi pakati kapena akuyamwitsa. Komanso sizikulimbikitsidwa kwa anthu omwe ali ndi matenda amtima, mavuto a impso kapena mbiri yakusokonekera kwa ma electrolyte monga aldosteronism kapena matenda a Addison.

Kudya sodium bicarbonate nthawi zambiri kumawoneka kotetezeka mukamamwa mankhwala oyenera. Komabe, zimatha kuyambitsa zovuta zina ndipo sizovomerezeka kwa aliyense.

Tengani Uthenga Wanyumba

Kutenga sodium bicarbonate ndi njira yodalirika komanso yodalirika yolimbikitsira kuchita masewera olimbitsa thupi, makamaka pakuchita mwamphamvu komanso kwakanthawi.

Zitha kulimbikitsanso mphamvu ndikuthandizira kulumikizana mu minofu yotopa. Izi zikunenedwa, chowonjezerachi sichikugwira ntchito kwa aliyense. Njira yokhayo yodziwira ngati zingakuthandizireni ndikuyesa.