Malangizo Anu Onse Omwe Amamwa Zakumwa Zamasewera

Zamkati

• Kodi mu zakumwa zamasewera ndi chiyani?
• Madzi
• Ma carbs
• Electrolytes
• Ndi liti pamene mukufunikira chakumwa chamasewera?
• Mitundu Yosiyanasiyana ya Zakumwa Zamasewera ndi Ufa
• Zakumwa Zamasewera Zokonzekera Kumwa
• Zakumwa Zamasewera Opatsa
• Mapiritsi a Zakumwa Zamasewera
• Onaninso za

Zakumwa zamasewera kwenikweni ndi zakumwa zamtundu wa neon zomwe ndi zoyipa kwa inu ngati soda, sichoncho? Chabwino, zimatengera.

Inde, zakumwa zamasewera zimakhala ndi shuga komanso zambiri. "Botolo limodzi la 16.9 oz.-botolo lili ndi ma teaspoons oposa asanu ndi awiri a shuga," anatero Angie Asche M.S., RD, wa Eleat Sports Nutrition, LLC. Umu ndi momwe shuga wambiri kuposa momwe anthu ambiri amafunikira kapena kusowa m'chakumwa. "Izi zimapereka mphamvu yochulukirapo yopanda zakudya zofunikira komanso zingayambitse kusinthasintha kwa magazi tsiku lonse," akutero Kelly Jones, M.S. Kuphatikiza apo, zakumwa zina zamasewera zimakhala ndi zokometsera, zotsekemera, ndi mitundu, zomwe anthu ambiri amakonda kuzipewa. (Zogwirizana: Zinthu Zatsopanozi Zimasinthira Madzi Oyambirira Kukhala Chakumwa Chabwino Chaumoyo)

Zakumwa zamasewera zimapangidwa kuti zithandizire kusungunuka ndi mafuta panthawi yolimbitsa thupi, koma vuto (komanso komwe rap yawo yoipa imachokera) ndi pomwe anthu amafikira kumwa zakumwa masewera pomwe alibe. Ayi, simukufuna Gatorade mukangodya nkhomaliro pa tebulo lanu kapena mutakhala ndi mphindi 20 pachimake. "Ngati kulimbitsa thupi kwanu kumatenga ola limodzi kapena kuposerapo, mwayi ndi wocheperako kotero kuti mukufunikiradi chakumwa chamasewera," akutero Angie Asche M.S., R.D., wa Eleat Sports Nutrition, LLC.

Kodi mu zakumwa zamasewera ndi chiyani?

Kuti tiyankhe izo, choyamba, apa pali zambiri pang'ono zaZomwe zili mu zakumwa zamasewera?

Kwenikweni, chakumwa chamasewera chimaphika mpaka pazinthu zitatu-madzi, ma carbs, ndi ma electrolyte.

Madzi

Madzi mu chakumwa chamasewera amapangidwa kuti alowe m'malo mwa madzi otayika kuchokera ku thukuta. American College of Sports Medicine (ACSM) imalimbikitsa ochita masewerawa kuti apewe kutaya kuposa 2 peresenti ya kulemera kwa thupi lawo kuchokera kumadzimadzi mukamachita masewera olimbitsa thupi. Mwachitsanzo, mayi wa mapaundi 140 sayenera kutaya mapaundi opitilira 2.8 panthawi yochita masewera olimbitsa thupi. Izi zikachitika, ndiye chizindikiro cha kuchepa kwa madzi m'thupi. Inuangathe m'malo mwamadzimadzi awa ndi madzi, koma pali zigawo ziwiri zazikulu mu zakumwa zamasewera zomwe zingawapangitse kusankha bwino pankhaniyi.

Ma carbs

Macronutrient iyi ndi gawo lofunikira pakupanga zakumwa zamasewera chifukwa "ndiwo mphamvu yofulumira kwambiri yamphamvu zolimbitsa thupi mukamachita masewera olimbitsa thupi," akutero Kelly Jones, M.S. Ma carbs amatha kubwera m'mitundu yosiyanasiyana, koma onse amathira shuga wopanda shuga, yemwe amapereka mphamvu pazochita za tsiku ndi tsiku komanso zolimbitsa thupi monga masewera olimbitsa thupi. "Pamene ma carbs m'thupi mwanu atha, mphamvu ndi nthawi yochita masewera olimbitsa thupi zimachepa," akutero Jones. (Zokhudzana: Kodi Mwamva Za Carb Rinsing?)

Momwemonso, zakumwa zamasewera ziyenera kukhala ndi mitundu iwiri ya shuga, monga glucose ndi fructose (shuga wazipatso), kuti athandizire kuyamwa kwamatumbo. Shuga aliyense amakhala ndi chonyamula chake (puloteni chomwe chimathandiza kupita komwe chimafunikira mthupi) kuti chilowe m'matumbo ang'onoang'ono. Mukalowetsedwa shuga m'modzi wambiri, amatha kutaya onyamula ndikupangitsa kuti madzi osafunikira alowe m'matumbo. Izi zimabweretsa kuphulika, kusapeza bwino komanso kuponderezana kowawa. "Pokhala ndi shuga awiri osiyana, m'matumbo amatha kuyamwa ma carbs mosavuta, ndikuthandizira kuchepetsa kupsinjika kwam'mimba komwe kumatha kukhala kofala mukamachita masewera olimbitsa thupi," akutero a Jones. (Zogwirizana: 5 Zakudya Zikuwoneka ngati Zopanda Phindu Zomwe Zimayambitsa Belly Bloat)

Zakumwa zambiri zamasewera zimakhala ndi 4-8% carbs, kutanthauza kuti pali magalamu 4 mpaka 8 a carbs pa 100 milliliters amadzimadzi. Magawo 6 mpaka 8 a carbohydrate ofanana ndi kuchuluka kwa shuga ndi mchere mwachilengedwe zomwe zimapezeka m'magazi, motero zimalola kuti thupi lizitha kuyamwa madziwo mwachangu.

Electrolytes

Liwu labwino lofotokozera zonse sodium ndi potaziyamu, ma electrolyte nawonso amatayika ndi thukuta. Kuzisintha ndi gawo lofunika kwambiri loti mukhale hydrated chifukwa amalimbikitsa madzi kukhala mthupi. Maselo amayenera kukhala ndi sodium ndi potaziyamu wokwanira kuti agwire bwino ntchito, ndipo milingoyo imachotsedwa mukakhala kuti mulibe madzi. Ngakhale kuti sodium ili ndi mbiri yoyipa m'zakudya, ndikofunikira kuti othamanga asinthe kutaya kwa sodium panthawi yolimbitsa thupi kuti apewe kutaya madzi m'thupi. "Ngakhale kuti mchere [wotchedwa sodium] ukhoza kusiyana pakati pa munthu ndi munthu, kutayika kumakhala kochititsa chidwi kwambiri chifukwa cha kupirira kwakukulu," anatero Jones. (Zokhudzana: Momwe Mungakhalire Osamalidwa Mukamaphunzitsidwa Mpikisano Wopirira)

Ndi liti pamene mukufunikira chakumwa chamasewera?

Zakumwa zamasewerandi zopindulitsa muzochitika zina. Ngati mukuchita masewera olimbitsa thupi mopitilira muyeso kwa ola limodzi, chakumwa chamasewera chimatha kupitiliza magwiridwe antchito. "Pambuyo pochita masewera olimbitsa thupi kwa mphindi 60, ma carbohydrate amagulitsanso minofu, monganso shuga wamagazi, yomwe imachepetsa mphamvu zanu ndikupanga kutopa," atero a Jones. Ochita masewera olimbitsa thupi omwe amaphunzitsa maola angapo patsiku, monga othamanga marathon kapena ma triathletes, ndi ena mwa omwe adzapindule ndi zakumwa zamasewera, atero Asche.

Ingomwani pang'onopang'ono, monga zakumwa zina zamasewera zimatha kuyambitsa mavuto am'mimba, chifukwa cha kuchepa kwamphamvu kwa thupi kuyamwa ma carbs ndi madzi ambiri. Yambani ndikutenga tinthu tating'onoting'ono kamodzi ndikuchepetsa mlingowo, nenani ma ola anayi kuti muyambe. Ngati mulibe vuto la GI, imwani zambiri. Kuchuluka komwe mukufunikira kumadalira kulemera kwa thupi lanu, kuthamanga kwa thukuta, kuchepa kwa sodium, ndi mphamvu ya ntchitoyo, koma lamulo labwino la thupi ndi ma ounces asanu ndi atatu mphindi 30 zilizonse kutsatira mphindi 60 zolimbitsa thupi.

Mitundu Yosiyanasiyana ya Zakumwa Zamasewera ndi Ufa

Ngati mwatsimikiza zakumwa zakumwa masewera ndibwino kwa inu, mwina mungadabwe kudziwa kuchuluka kwa zosankha zanu. Kusankha chakumwa chamasewera chomwe chimatengera zomwe mumakonda, koma Jones amalimbikitsa zakumwa zamasewera zophatikizika zomwe zimasakanizidwa ndi madzi, ndipo akuwonetsa kuti asasankhe zokometsera kapena mitundu yopangira ngati kuli kotheka.

Zakumwa Zamasewera Zokonzekera Kumwa

Zina mwa zosankha zodziwika bwino pazakumwa zamasewera ndi mtundu wa mabotolo mumsewu wanu wa zakumwa. Kukhala pafupi ndi soda pamashelefu a sitolo, n'zosadabwitsa kuti awa amapeza rap yoipa. Komabe, zosankhazi ndizosavuta kwa wothamanga paulendo, yemwe safuna kuthana ndi mapiritsi kapena ufa. (Zokhudzana: Megan Rapinoe Pa Kubwezeretsa, Kutsekemera, ndi Akazi Omwe Amawakonda Akazi M'masewera)

• Gatorade (Gulani, $ 31 for 24, amazon.com) ndiMphamvu (Gulani, $ 23 for 24, amazon.com) ndi mitundu iwiri yomwe mwina imabwera m'maganizo. Zonsezi ndizofanana kwambiri potengera zosakaniza ndi zonunkhira, monga shuga, shuga, sodium, potaziyamu, zokometsera zachilengedwe,ndipo mitundu ngati yachikasu # 5. Asche amalimbikitsa Gatorade Organic yatsopano kwa makasitomala ake chifukwa ilibe mitundu yopangira komanso zokometsera. Zosankha ziwirizi zikuwoneka ngati zofanana, Vitamini Madzi, koma ali ndi kuchuluka kwabwino kwa ma carbs ndi ma electrolyte kwa othamanga. Pomwe, Vitamini Madzi alibe potaziyamu iliyonse ndipo amakhala wotsika mu carbs ndi ma calories kuposa zakumwa zamasewera.
• WOTSITSA BODA (Buy It, $ 25 for 12, amazon.com) ndi mwana watsopano kumene amakhala ndi potaziyamu wambiri kuposa zakumwa zina zamasewera, chifukwa chamadzi okhala ndi coconut. Ngati mukuganiza ngati mukufuna potaziyamu yambiri kuposa sodium, yankho lake mwina ayi. Mumatuluka thukuta pafupifupi nthawi 7 kuposa potaziyamu. (Zogwirizana: Phindu la Sayansi Yothandizidwa Ndi Sayansi Yamadzi a Kokonati)
• Pali zakumwa zamasewera zingapo zotsika kwambiri pamsika, zatsopano zomwe zimatulukira pafupipafupi. Popeza shuga ndi vuto lalikulu lathanzi, sizosadabwitsa kuti makampani ambiri akupanga zosankha zochepa kapena zakumwa zamasewera ndi zotsekemera zopangira. Izi zati, ndemanga ya 2016 yofalitsidwa muInternational Journal of Sports Nutrition and Exercise Metabolismadapeza kuti kumwa zakumwa zolimbitsa thupi zolimbitsa thupi zolimbitsa thupi nthawi yayitali kuposa mphindi 60 sikunathe "kuchepetsa" zopatsa mphamvu zomwe zidawotchedwa pochita masewera olimbitsa thupi. Mwanjira ina, zikagwiritsidwa ntchito monga momwe zimafunira, kumwa zakumwa zamiyala zam'magazi ambiri sikungapangitse kuti muchepetse. Komabe, zosankha zakumwa zotsika kwambiri, mongaG2 (Buy It, $10 for 12, amazon.com) ndiNooma (Buy It, $ 29 for 12, amazon.com), perekani zopatsa mphamvu pafupifupi 30 calories ndi pafupifupi theka la shuga ndi maelekitirodi ofanana ndi omwe amamwa ngati masewera wamba. Izi zitha kukhala zothandiza pakulimbitsa thupi kocheperako komwe kumatenga nthawi yayitali kuposa ola limodzi, monga kukwera njinga mwapang'onopang'ono, kapena kuchita masewera olimbitsa thupi kwakanthawi kochepa komwe kumapangitsa kuti mutuluke thukuta kwambiri ndipo mumangofunika kamphindi kakang'ono ka carb.

Zakumwa Zamasewera Opatsa

Mapaketi opukutidwa amakulolani kukonzekera zakumwa nokha, zomwe zingafune kugwira ntchito pang'ono kuposa mabotolo okonzeka kumwa, koma ndizotsika mtengo ndipo zimadula pulasitiki. (Zogwirizana: Zokometsera Zokongola Zomwe Zidzakupangitsani Kutentha Kwambiri ndi Kugundika Kwachilengedwe)

Momwemonso, muzitsatira malangizo a phukusi kuti mupeze madzi abwino, electrolyte, ndi carb balance, koma mungafune kuwonjezera madzi pang'ono ngati muli ndi vuto lakumimba. Pali zakumwa zambiri zamasewera zomwe mungasankhe, kuphatikiza:

• Skratch Labs (Koma It, $ 19 for 20, amazon.com) ndimakonda pakati pa othamanga chifukwa imagwiritsa ntchito zosakaniza zachilengedwe monga nzimbe, mafuta a mandimu, ndi madzi a mandimu. Ilinso ndi shuga wocheperako kuposa zakumwa zina zamasewera, zokhala ndi ma 4% ma carbs, zomwe zimapangitsa kukhala njira yabwino kwa iwo omwe awona zovuta za GI ndi mitundu ina.
• Fomu ya Kupirira kwa Gatorade (Buy It, $22 for 32-oz. container, amazon.com) ili ndi ma electrolyte ambiri kuposa zakumwa zina zilizonse zamasewera m'gulu lililonse, kotero ndi njira yabwino kwa majuzi olemera kapena nyengo yotentha. Ngati simukudziwa ngati ndinu sweta lolemera, zindikirani ngati mumatha kukhala ndi kanema woyera (ndiwo mchere) pakhungu lanu kapena malaya onyentchera mukamaliza masewera olimbitsa thupi. Ngati ndi choncho, mumatuluka thukuta kuposa ambiri. (Zokhudzana: Kodi Ndi Bwino Kugwira Ntchito Pamafunde Akutentha?)
• Chingwe (Buy It, $ 17 for 7, amazon.com) ili ndi kukoma "kotsika pang'ono" kuposa njira zina, ndipo imaphatikizira shuga ndi sucrose kuti zithandizire kuyamwa kwa carb.
• Zamadzimadzi IV (Buy It, $24 for 16, amazon.com) ndi electrolyte hydration mix yomwe imadzitamandira kawiri ma electrolyte a zakumwa zamasewera, mavitamini 5 ofunikira, zosakaniza zosavuta komanso zodziwika bwino, komanso kugwiritsa ntchito "teknoloji yoyendetsa ma cell" (CTT). Okhazikitsa akuti kudzoza kwawo kogwiritsa ntchito CTT kunachokera ku sayansi yotchedwa oral rehydration therapy, yomwe idapangidwa ndi World Health Organisation (WHO) kuthandiza kupulumutsa miyoyo ya ana omwe akumwalira chifukwa cha kuchepa kwa madzi mthupi m'maiko omwe alibe chitukuko. Iwo amati Liquid IV ndi mulingo woyenera kwambiri chiŵerengero cha sodium ndi shuga, madzi amasamutsidwa kulowa m'thupi lanu mofulumira kuposa kumwa madzi okha. Sipanakhalepo kafukufuku wokhudza izi mwa othamanga, koma kungakhale koyenera kuwombera ngati mukumva kuti madzi achikhalidwe kapena zakumwa zina zamasewera sizikudula.
• DripDrop (Buy It, $ 10 for 8, amazon.com) ndi ofanana kwambiri ndi Zamadzimadzi IV, chifukwa adapangidwa ndi dotolo ali ndi malingaliro pakumwa mankhwala obwezeretsa madzi m'thupi. Kampaniyo imati chilinganizo chawo chovomerezeka chimawapatsa mphamvu zamagetsi zamagetsi zogwirizana ndi miyezo ya WHO.

Mapiritsi a Zakumwa Zamasewera

Ngakhale mapiritsi osungunuka nthawi zambiri amalengezedwa ngati zakumwa za hydration kwa othamanga, ambiri amakhala ndi ma electrolyte okha. "Palibe mwa izi zomwe zingapereke chakudya chokwanira, chifukwa zimangobwezeretsa kutaya kwamagetsi ndi thukuta," akutero Asche. Shuga muzakumwa zamasewera ndizofunikira kuti mayamwidwe amadzimadzi, koma othamanga ena amakonda kuphatikiza ma carbs kuchokera ku chakudya ndi chakumwa cha electrolyte. Ngati mungasankhe imodzi mwanjira izi, a Jones amalimbikitsa kuphatikiza ndi uchi kapena zipatso zouma zam'magawo ena.

• Nuun (Buy It, $ 24 for 4 machubu / 40 servings, amazon.com) mapiritsi ali ndi 300 mg sodium ndi 150 mg potaziyamu, yomwe ndiyokwera pang'ono kuposa zakumwa zakumwa zakumwa. Ali ndi tsamba la stevia, lomwe limapatsa kukoma kosakhala ndi shuga, komwe kumatha kukhumudwitsa m'mimba.
• Gu Hydration Chakumwa Tab (Buy It, $ 24 for 4 machubu / 48 servings, amazon.com) ndi ofanana kwambiri ndi Nuun wokhala ndi 320 mg wa sodium, 55 mg wa potaziyamu ndipo wotsekemera ndi Stevia ndi nzimbe.

Onaninso za