Kodi Muyenera Kumwa Zakumwa Zamasewera M'malo Mwa Madzi?

Zamkati

• Madzi vs Masewera Zakumwa
• Zosakaniza Zazikulu Pazakumwa Zamasewera
• Zakumwa Zamasewera Zitha Kupindulitsa Ochita Masewera
• Kuchita masewera olimbitsa thupi kwakanthawi kochepa
• Masewera Am'magulu Ndi Zochita Zolimbitsa Thupi
• Kuchita masewera olimbitsa thupi kwakanthawi
• Ndi Ma Carbs Angati?
• Sizofunikira Kwa Anthu Ambiri
• Mtundu ndi Mphamvu Zolimbitsa Thupi
• Zitha Kukhudza Kuchepetsa Thupi
• Zakumwa Zambiri Zosiyanasiyana Zitha Kukuthandizani Kuti Mukhale Osamalidwa
• Kukhala Wosungunuka
• Zosankha Zina Kuti Mukhale Osamalidwa
• Kusangalala ndi Chakumwa Chanu
• Mfundo Yofunika Kwambiri

Ngati mumawonera masewera, mwina mwawonapo othamanga akumwa zakumwa zonyezimira kale, mkati kapena pambuyo pa mpikisano.

Zakumwa zamasewera izi ndi gawo lalikulu la masewera othamanga komanso bizinesi yayikulu padziko lonse lapansi.

Anthu ambiri amakhulupirira kuti zakumwa izi ndizothandiza kwambiri pakulimbitsa thupi, ngakhale utakhala kuti suli wothamanga.

Komabe, ena angakuwuzeni kuti uku ndikungotsatsa ndipo muyenera kumamatira kumadzi.

Madzi vs Masewera Zakumwa

Madzi amapanga gawo lalikulu kwambiri la thupi lanu ndipo ndikofunikira pakuchita bwino kwa thupi lanu ().

Kuphatikiza pa kutaya madzi kudzera mumkodzo, thukuta ndi ndowe, thupi lanu limangotaya madzi kudzera pakhungu lanu komanso mpweya womwe mumatulutsa ().

Kubwezeretsa zotayika izi ndikulimbikitsa thanzi labwino komanso kuchita masewera olimbitsa thupi, nthawi zambiri amalimbikitsidwa kumwa zakumwa nthawi zonse tsiku lonse (,).

Ngakhale zosowa zimasiyana, chakudya chamadzimadzi chovomerezeka tsiku lililonse ndi ma ola 91 (2.7 malita) azimayi achikulire ndi ma ola 125 (3.7 malita) a amuna akulu (5).

Zosakaniza Zazikulu Pazakumwa Zamasewera

Madzi ndi omwe amapangira zakumwa zamasewera, koma amakhalanso ndi zinthu zina, kuphatikiza ma carbs ndi ma electrolyte, omwe amayenera kukonza magwiridwe antchito.

Ma carbs mu zakumwa izi nthawi zambiri amakhala ngati shuga monga glucose, sucrose ndi fructose, koma amathanso kupezeka m'mitundu ina.

Nthawi zambiri, zakumwa zamasewera ndi ma 6-8% azakudya. Yankho la 6% lili ndimagalamu 14 a carbs pa ma ola 8 amadzimadzi (240 ml) ().

Komabe, zakumwa zina zamasewera ndizotsika kapena zero-carb poyesera kukopa iwo omwe akufuna madzi ndi ma electrolyte opanda ma calories owonjezera.

Maelekitirodi, kapena mchere omwe ali ndi magetsi, ndi ofunikira kuti thupi lanu lizigwira bwino ntchito (7).

Ma electrolyte akuluakulu omwe amapezeka mu zakumwa zamasewera ndi sodium ndi potaziyamu ().

Mitundu yotchuka ya zakumwa zamasewera ndi Gatorade®, Powerade® ndi All Sport®, pakati pa ena.

Ngakhale pali mitundu ingapo yamitundu yosiyanasiyana, mwina sipangakhale kusiyana kwakukulu pakugwira ntchito kwa zakumwa zazikulu pamsika ().

Ngakhale kafukufuku wambiri adachitika pazakumwa zamasewera, anthu ena adakayikira kuti maphunzirowa ndiowona.

Makamaka, ena adabweretsa nkhawa zakumvana pakati pa makampani akuluakulu omwe amapanga zakumwa zamasewera ndi asayansi omwe akuchita kafukufukuyu).

Zakumwa zamasewera mumakhala madzi ndi ma electrolyte monga sodium ndi potaziyamu. Ambiri amakhalanso ndi ma carbs. Pali mitundu ingapo ya zakumwa zamasewera zomwe zilipo, koma mwina sipangakhale kusiyana kwakukulu pakukhudza thupi.

Zakumwa Zamasewera Zitha Kupindulitsa Ochita Masewera

Zomwe zimapanga zakumwa zamasewera - madzi, ma carbs ndi ma electrolyte - ndizofunikira pazinthu zosiyanasiyana zolimbitsa thupi.

Madzi ndi maelekitirodi amatayika ndi thukuta, ndipo ndikofunikira kuwamasulira, makamaka panthawi yolimbitsa thupi nthawi yayitali ().

Thupi lanu limasunga ma carbs mu minofu ndi chiwindi chanu chotchedwa glycogen, chomwe chimagwiritsidwa ntchito ngati mafuta mukamachita masewera olimbitsa thupi ().

Kudya ma carbs musanachite masewera olimbitsa thupi kapena nthawi yochita masewera olimbitsa thupi kumatha kuchepetsa kuchepa kwa thupi lanu m'masitolo ake amadzimadzi ().

Zakumwa zamasewera zapangidwa kuti zizipereka izi zofunikira zitatu ndi cholinga chokhazikitsa zolimbitsa thupi kapena kuchira ().

Kafukufuku ambiri adasanthula zovuta zakumwa zamasewera pakuchita masewera olimbitsa thupi, ndipo kafukufukuyu wachitika mwa othamanga.

Kuchita masewera olimbitsa thupi kwakanthawi kochepa

Sizikudziwika bwinobwino ngati zakumwa zamasewera ndizopindulitsa pakulimbitsa thupi kwakanthawi kochepa.

Ripoti lina lidasanthula maphunziro asanu ndi anayi a njinga zamoto kapena kuthamanga kwa mphindi 30-60 ().

Kafukufuku asanu ndi mmodzi adawonetsa kuti zakumwa zamasewera zimapindulitsa kuchita masewera olimbitsa thupi. Komabe, onse omwe adatenga nawo gawo anali ophunzitsidwa othamanga akuchita masewera olimbitsa thupi kwambiri.

Kafukufuku wina wampikisano wapa njinga ophunzitsidwa bwino adapeza kuti chakumwa chamasewera chimawongolera magwiridwe antchito pafupifupi 2% pa ola limodzi la njinga zamoto, poyerekeza ndi placebo ().

Ngakhale izi zapezeka, palibe umboni wamphamvu wotsimikizira zabwino zakumwa zamasewera pazinthu zazifupi, monga kulumpha, kuthamanga ndi masewera olimbitsa thupi ().

Momwemonso, maubwino omveka sanawonetsedwe pakuphunzitsa kunenepa (,).

Masewera Am'magulu Ndi Zochita Zolimbitsa Thupi

Kugwiritsa ntchito zakumwa zamasewera ndikofala pamasewera amtimu ngati mpira, basketball ndi mpira.

Masewerawa amaphatikizapo zochitika zapakatikati, zomwe zimasinthasintha pakati pa kuchita masewera olimbitsa thupi kwambiri ndi kupumula.

Kafukufuku wina akuwonetsa kuti kumwa zakumwa zamahydrohydrate monga zakumwa zamasewera kumatha kuchepetsa kutopa ndikusintha magwiridwe antchito pamasewera ngati mpira ndi rugby ().

Kafukufuku wina adasanthula kupalasa njinga kwakanthawi kwa maola 1.5-4 ndi kupumula kwakanthawi.

Ripoti lina lapeza kuti maphunziro 9 mwa 12 ogwiritsa ntchito mtunduwu wa masewera olimbitsa thupi adawonetsa magwiridwe antchito akamamwa zakumwa zamasewera, poyerekeza ndi placebo ().

Kuchita masewera olimbitsa thupi kwakanthawi

Mosiyana ndi kuchita masewera olimbitsa thupi kwakanthawi, kuchita masewera olimbitsa thupi kumachitika mosapumira.

Kafukufuku wambiri adasanthula zakumwa za ma carbohydrate monga zakumwa zamasewera nthawi zonse zolimbitsa thupi zomwe zimatenga maola 1-4 kapena kupitilira apo, monga kuthamanga ndi kupalasa njinga.

Ambiri mwa maphunzirowa akuwonetsa kusintha kwa magwiridwe antchito akamamwa zakumwa izi ().

Momwemonso, othamanga pamasewera amtimu omwe amafanana kwambiri ndi masewera olimbitsa thupi okhalitsa, monga mpira, atha kupindula ndi zakumwa zamasewera ().

Kusintha kumeneku kumatha kukhala chifukwa chakuti zakumwa zamasewera zimapatsa mphamvu zama carbu popeza malo ogulitsira thupi lanu amakhala otsika ndikuthandizira kupewa kutaya madzi m'thupi ().

Ndi Ma Carbs Angati?

Nthawi zambiri, kuchuluka kwa ma carbs omwe angakhale opindulitsa kumawonjezeka pakuchulukitsa kwa masewera olimbitsa thupi.

Kafukufuku wasonyeza kuti ma carbs ochepa (ochepera 30 magalamu pa ola limodzi) atha kupititsa patsogolo zolimbitsa thupi pazochitika za 30-75 mphindi ().

Tikulimbikitsidwa kuti tidye mpaka magalamu 30 pa ola limodzi la ma carbs, kapena pafupifupi ma ola 16 amadzimadzi a zakumwa zamasewera ndi 6% carbs, m'magawo omwe amatha maola 1-2.

Magawo okhala maola 2-3 atha kupindula ndi ma carbs ambiri - mpaka magalamu 60 pa ola limodzi ().

Komabe, malingaliro awa ndiopitilira kuchita khama mosalekeza popanda kupumula. Malangizo omwewo sagwiranso ntchito pazinthu zina zapakatikati monga kuphunzitsa kulemera.

Ochita masewera olimbitsa thupi, zakumwa zamasewera zitha kupititsa patsogolo magwiridwe antchito osiyanasiyana, ndizabwino zomwe zimawoneka pakuchita masewera olimbitsa thupi kwa nthawi yayitali osapumula. Chiwerengero cha ma carbs omwe angakhale opindulitsa amachulukirachulukira pomwe nthawi yochita masewera olimbitsa thupi ikukula.

Sizofunikira Kwa Anthu Ambiri

Pali zifukwa zingapo zofunika kuziganizira posankha ngati zakumwa zamasewera zingakupindulitseni.

Mtundu ndi Mphamvu Zolimbitsa Thupi

Choyamba, ganizirani zochita zanu zolimbitsa thupi, komanso kutalika ndi kukula kwa maphunziro anu.

Ngakhale zakumwa zamasewera zitha kupindulitsa othamanga omwe amaphunzira nawo kwa nthawi yayitali kapena mwamphamvu, mwina sizofunikira kwa ambiri ochita masewera olimbitsa thupi.

Ngati mumachita masewera olimbitsa thupi pang'ono, monga kuyenda kapena kuthamanga, osakwana ola limodzi, mwina simusowa kumwa zakumwa zamasewera.

Momwemonso, ngati mumangolimbitsa thupi, mwina simuyenera kumwa zakumwa zamasewera, ngakhale mutakhala nthawi yopitilira ola limodzi ku masewera olimbitsa thupi.

Nthawi yanu yambiri ikhoza kukhala yopuma pakati pa ma seti, ndipo masewera olimbitsa thupi samachepetsa malo ogulitsa thupi lanu monga momwe kupirira zolimbitsa thupi kumathandizira ().

Ngati mungasankhe kumwa zakumwa zamasewera, muyenera kudya pang'ono pang'ono zolimbitsa thupi zosakwana ola limodzi osapitirira 30 magalamu a carbs pagawo lokhala ndi maola 1-2 ().

Zitha Kukhudza Kuchepetsa Thupi

Kwa iwo omwe akuyesera kuchepetsa kapena kuchepa thupi, chinthu china chofunikira kuganizira ndi mphamvu zamagetsi, kapena kuchuluka pakati pa kuchuluka kwa zopatsa mphamvu zomwe mumadya ndikuwotcha.

Ngati mukufuna kuchepetsa thupi, muyenera kuwotcha mafuta ambiri patsiku kuposa zomwe mumadya.

Ngati zakumwa zamasewera sizofunikira pamtundu wa masewera olimbitsa thupi omwe mumachita, kuwamwa kumakupatsirani ma calories osafunikira omwe angakulepheretseni kutaya thupi.

Komabe, kafukufuku wina wasonyeza kuti kumwa zakumwa zamasewera panthawi yochita masewera olimbitsa thupi ngati kuthamanga sikungasinthe "ma calories omwe amagwiritsidwa ntchito panthawi yochita masewera olimbitsa thupi ().

Mwachitsanzo, munthu wolemera makilogalamu 68 akhoza kuwotcha mafuta pafupifupi 240 akathamanga kwa mphindi 30 (17).

Kumwa ma ounces 12 amadzimadzi (355 ml) a zakumwa zamasewera zitha kupereka pafupifupi magalamu 20 a carbs ndi ma calories 80 okha.

Komabe, ndikofunikira kuzindikira kuti zochitika zina sizingatenthe ma calories ambiri, ngakhale atakhala ovuta.

Mwachitsanzo, kuphunzira zolimbitsa thupi kumangotentha ma calories pafupifupi 120 mphindi 30 ngati mungalemera makilogalamu 68 (18).

Ganizirani ngati mtundu ndi kutalika kwa masewera olimbitsa thupi omwe mumachita kumafunikira chakumwa chamasewera ndikudziwa kuchuluka kwa zopatsa mphamvu zomwe mumamwa.

Ngakhale zakumwa zamasewera zimatha kupititsa patsogolo magwiridwe antchito othamanga pamitundu ingapo ya masewera olimbitsa thupi, mwina sizofunikira kwa anthu ambiri. Ngati mwasankha kumwa zakumwa izi, ndikofunikira kuti musamwe.

Zakumwa Zambiri Zosiyanasiyana Zitha Kukuthandizani Kuti Mukhale Osamalidwa

Kutsatsa kwakukulu kwa zakumwa zamasewera kumayang'ana kuthekera kwawo kukutetezani ndi madzi m'malo mwa madzi ndi maelekitirodi omwe atayika kudzera thukuta.

Kukhala Wosungunuka

Kuchuluka kwanu thukuta kumatha kusiyanasiyana kutengera zinthu zambiri, kuphatikiza momwe mumachita zolimbitsa thupi nthawi yayitali, gawo lanu la maphunziro ndi malo omwe mumakhala.

Mulingo wotuluka thukuta mwa anthu umatha kuyambira pafupifupi ma ola / ola 10 (0.3 malita / ola) mpaka ma ola 81 ola / ola (2.4 malita / ola) ().

Kuphatikiza apo, ndikulimbikitsidwa kuti othamanga asatayike kupitirira 2-3% ya kulemera kwa thupi lawo kudzera thukuta panthawi yochita masewera olimbitsa thupi ().

Komabe, zimatsutsana ngati zakumwa zamasewera ndizothandiza kuposa madzi akusungani madzi.

Zosankha Zina Kuti Mukhale Osamalidwa

Kafukufuku wina anayerekezera zakumwa zosiyanasiyana za 13, kuphatikiza zakumwa zamasewera ndi madzi, kuti muwone momwe amathirira thupi ().

Ofufuzawa adapereka ma ola okwana 33.8 (lita imodzi) pachakumwa chilichonse ndikutenga mkodzo kwa maola angapo otsatira.

Adapeza kuti mkaka, madzi a lalanje komanso njira yothetsera madzi m'kamwa zimapereka madzi ochuluka kwambiri.

Njira zothetsera madzi m'kamwa zimapangidwa kuti zizipangitsa kuti madzi asungidwe ndipo zimakhala ndi sodium ndi potaziyamu wambiri kuposa chakumwa chamasewera.

Chosangalatsa chochokera phunziroli chinali chakuti panalibe kusiyana pakulimbitsa kwa madzi, zakumwa zamasewera, tiyi ndi kola.

M'malo mwake, zakumwa zina zomwe zimawerengedwa kuti ndizosowetsa madzi, monga khofi ndi mowa, zimathira thupi pafupifupi madzi.

M'malo mwake, kafukufuku wina wasonyeza kuti khofi atha kukuthandizani kuti mukhale ndi madzi okwanira, mosiyana ndi zomwe ambiri amakhulupirira ().

Ndikofunika kudziwa kuti zakumwa zambiri zimatha kuthandizira zosowa zanu zamadzimadzi tsiku lililonse ndikuthandizani kuti musamamwe madzi ambiri.

Izi sizikutanthauza kuti muyenera kumwa kola kapena mowa panthawi yochita masewera olimbitsa thupi, koma zikuwonetsa kuti zakumwa zosiyanasiyana zimatha kupereka madzi tsiku lonse.

Kusangalala ndi Chakumwa Chanu

Mfundo ina yofunika kuikumbukira ndi yakuti kusangalala ndi zakumwa zina kumakhudza momwe mumamwa.

Kafukufuku wasonyeza kuti kukoma kwa zakumwa zamasewera kumapangitsa othamanga kumwa kuposa momwe amamwe madzi okha (,).

Zotsatira zake, zakumwa zomwe zimamveka bwino zitha kupindulitsa pakuwonjezera kumwa madzi mwa omwe atha kukhala pachiwopsezo cha kuchepa kwa madzi m'thupi.

Ngakhale zakumwa zamasewera zingakuthandizeni kuti musamamwe madzi ambiri, zakumwa zina zambiri zimathandizanso. Zakumwa zamadzi ndi masewera zimaperekanso kuchuluka kwa hydration, ngakhale kukoma kwa zakumwa zamasewera kumatha kupangitsa anthu ena kumwa kwambiri.

Mfundo Yofunika Kwambiri

Zakumwa zamasewera ndizodziwika bwino pakati pa othamanga komanso ochita masewera olimbitsa thupi, koma zimatsutsana ngati zili zabwinoko kuposa madzi wamba.

The zigawo zikuluzikulu za zakumwa masewera ndi madzi, carbs ndi electrolyte.

Kafukufuku amathandizira phindu lawo othamanga komanso omwe amachita masewera olimbitsa thupi kwa nthawi yayitali kapena mwamphamvu. Kuchuluka kwa ndalama kumasiyana kutengera mtundu wa masewera olimbitsa thupi.

Komabe, anthu ambiri okangalika sanachite masewera olimbitsa thupi mokwanira kapena motalika kokwanira kuti amwe zakumwa zamasewera.

Kuphatikiza apo, zakumwa zambiri zimathira thupi lanu moyenera monga zakumwa zamasewera, kuphatikiza madzi wamba.

Ngati musankha kumwa zakumwa zamasewera, dziwani zomwe zili ndi kalori.

Ponseponse, zakumwa zamasewera zitha kupindulitsa anthu othamanga komanso othamanga, koma sizofunikira kwa anthu ambiri.