Momwe Mungakhalire Opanda Ma Hydrated Mukamaphunzira Mpikisano Wopirira

Zamkati

• Othamanga Amafunikira Sodium
• Sayansi ya Hydration
• Pre-ndi Post-Workout Hydration
• Onaninso za

Ngati mukuphunzitsira mpikisano wapa mtunda, mwina mumadziwa msika wa zakumwa zamasewera zomwe zimalonjeza kuti zizimwetsa madzi ndikuyendetsa bwino kuposa zomwe munthu wotsatira adzachite. Gu, Gatorade, Nuun-ngakhale utayang'ana kuti, mwadzidzidzi ukuuzidwa kuti madzi oyera sangadule.

Kuyesera kuzindikira zomwe thupi lanu likusowa komanso liti mozama zosokoneza. Ichi ndichifukwa chake tidakukumbirani.

Apa, akatswiri azolimbitsa thupi, akatswiri a ma hydration, ndi makochi amagawana zomwe akufuna kuti mudziwe zakusungunuka nthawi yayitali (ndipo chifukwa chiyani madzi alidi ayi zokwanira).

Othamanga Amafunikira Sodium

Pali sayansi yambiri yokhudzana ndi kupirira kwa hydration, koma mwachidule, imangotengera izi: "Madzi sikokwanira, ndipo madzi wamba amatha kuchepetsa kuyamwa kwamadzimadzi," atero a Stacy Sims, Ph.D., katswiri wazolimbitsa thupi ndi wasayansi wazakudya yemwe amagwira ntchito pa hydration. Sodium, makamaka, imagwira ntchito kuthandiza thupi lanu kuyamwa madzi monga madzi, kukupatsani mphamvu, akutero. "Muyenera sodium kuti yambitsa mayendedwe ena kudzera m'matumbo am'magazi."

Komanso, popeza mumataya sodium kudzera thukuta, ngati mumachita masewera olimbitsa thupi kwa nthawi yopitilira maola awiri ndikungomwa madzi, mumakhala pachiwopsezo chotsitsa magazi anu a sodium, akufotokoza a Corrine Malcolm, mphunzitsi wanzeru ku Carmichael Training Systems. Izi zitha kubweretsa china chotchedwa hyponatremia, ndipamene kuchuluka kwa sodium m'magazi kumakhala kotsika kwambiri. Komanso, zizindikiro za matendawa zimatha kutsanzira zizindikiro za kutaya madzi m'thupi-mseru, mutu, chisokonezo, ndi kutopa, akutero.

Koma chifukwa kapangidwe ka thukuta ndi thukuta zimasiyanasiyana malinga ndi munthu, ndizovuta kunena kuchuluka kwa sodium yomwe mungafune popirira, atero a Sims.

Nthawi zambiri, Malcolm akuwonetsa za 600 mpaka 800mg ya sodium pa lita imodzi yamadzi ndi ma ola 16 mpaka 32 amadzi ola limodzi panthawi yochita masewera olimbitsa thupi omwe amakhala nthawi yayitali kuposa ola limodzi. Zogulitsa zokhala ndi 160 mpaka 200mg ya sodium pa 8-ounce kutumikira ndizobetcha zabwino, akuwonjezera Sims.

Nkhani yabwino ndiyakuti simusowa kuti musinthe nthawi yomweyo sodium onse amene mumataya nthawi yolimbitsa thupi. "Thupi lili ndi masitolo ambiri a sodium," akutero Sim. "Malingana ngati mukudya ndikumwa zakudya zokhala ndi sodium mkati mwawo, mukupereka zomwe thupi lanu limafunikira, monga momwe limafunira." (Chidziwitso: Kulephera kwa Iodini Kukukwera Pakati pa Akazi Oyenerera)

Kugwira ntchito ndi katswiri wodziwa zamasewera kungakuthandizeninso kudziwa zomwe zili zabwino kwa inu.

Sayansi ya Hydration

Nkhani ina yomwe nthawi zambiri imanyalanyazidwa yokhudza hydration imakhudzana ndi osmolality, yomwe ndi njira yabwino yonenera "kuchuluka kwa chilichonse chomwe mumamwa," akutero Malcolm.

Njira yaying'ono yowonongeka ya thupi: Thupi lanu limagwiritsa ntchito osmosis-kuyenda kwa madzi (kutanthauza magazi, madzi, kapena chakumwa chamasewera chosakanizidwa) kuchokera kumalo otsika kwambiri kupita kumalo osungunuka kwambiri kuti mutenge madzi, sodium, ndi glucose, Akutero. Mukamadya kapena kumwa china chake, zakudya zomwe thupi lanu limafuna zimalowetsedwa ndi thirakiti la GI mthupi lanu. Vutolo? "Zakumwa zamasewera zomwe zimakhazikika kuposa magazi anu sizingasunthire kuchokera pagawo lanu la GI kupita mthupi ndipo m'malo mwake zimatulutsa madzi m'maselo, ndikupangitsa kuphulika, kupsinjika kwa GI, ndipo pamapeto pake kuchepa madzi m'thupi," akutero Malcolm.

Pofuna kulimbikitsa hydration, mukufuna chakumwa chamasewera chomwe chimakhala chocheperako kuposa magazi anu, koma apamwamba kuposa 200 mOsm / kg. (Ngati mungafune kupeza biology yonse isanachitike, magazi osmolality amakhala pakati pa 280 mpaka 305 mOsm / kg.) Pazakumwa zamasewera, zomwe zimapatsa carbs ndi sodium, zimayang'ana pakati pa 200 ndi 250 mOsm / kg. Ngati mukuganiza kuti padziko lapansi mukuyenera kudziwa kuchuluka kwa zakumwa zoledzeretsa, ndichachinyengo, koma pali njira zingapo zomwe mungadziwire (kapena kuyerekezera kuti mwaphunzira). Makampani ena amalembetsa izi, ngakhale mungafunike kukumba pang'ono kuti mupeze. Nuun Performance ili ndi 250 mOsm / kg, chithunzi chomwe mungapeze patsamba lawo. Mukhozanso kuyesa osmolality poyang'ana zosakaniza ndi kuwonongeka kwa zakudya pa chizindikirocho. Momwemo, simukufuna zopitilira 8g zama carbohydrate pa ma ola 8 osakaniza shuga ndi sucrose, akutero Sims. Ngati ndi kotheka, tulukani fructose kapena maltodextrin chifukwa izi sizithandiza thupi kuyamwa madzi.

Pre-ndi Post-Workout Hydration

Kumwa mowa musanachite masewera olimbitsa thupi komanso mukamaliza kumathandiza kuti thupi lanu likhale losangalala. "Kuyendetsa bwino kuthamanga kwanu kumakuthandizani kuti muzimva bwino komanso kumachepetsa kutayika komwe mumayembekezera kuti kudzachitika mukamachita masewera olimbitsa thupi," akutero Malcolm. (Zogwirizana: Zakudya Zosakaniza Bwino Kwambiri Zotsogola ndi Kutumiza Pambuyo Pazochita Zonse)

Nthawi zambiri, hydration yabwino isanayambike imangophatikiza kuyeza madzi abwino tsiku lonse (werengani: osatsitsa botolo lalikulu lamadzi mphindi 10 musanayambe kuthamanga). Yang'anani mtundu wa mkodzo wanu kuti muwone ngati muli panjira yoyenera. "Mukufuna kuti muziwoneka ngati mandimu komanso osafanana ndi madzi a apulo masana," anatero Luke N. Belval, C.S.C.S., mkulu wa kafukufuku ku UCONN's Korey Stringer Institute. "Simukufuna kuti mkodzo wanu umveke bwino chifukwa izi zikusonyeza kuchepa kwa madzi."

Pambuyo pa kulimbitsa thupi, zipatso zamadzi ndi nyama zamasamba, kapena msuzi wamchere zitha kuthandiza kubwezeretsa sodium yotayika, akuwonetsa Sims. Fufuzani njira zopezera potaziyamu, nanunso. Sims adati: "Ndi electrolyte yofunika kwambiri pakuchulukitsa thupi pambuyo pazilimbitsa thupi," akutero Sims. Mbatata, sipinachi, nyemba, ndi yogurt ndizochokera kulikonse. "Imodzi mwa njira zabwino kwambiri zochotsera madzi m'thupi ndi mkaka wa chokoleti," akutero Belval. "Lili ndi madzi, chakudya, mapuloteni, ndi ma electrolyte ena."

Mukhozanso kulingalira za supplementation tsiku lonse. Nuun amapereka mapiritsi osungunuka omwe mutha kumwa m'madzi tsiku lonse.

Chiyeso chabwino kuti muwone ngati mungafune kulingalira za electrolyte supplementation? "Onani ngati muli ndi mchere uliwonse pazovala zanu mutatha kuchita masewera olimbitsa thupi. Izi zitha kukuwonetsani kuti ndinu sweti yamchere," akutero Belval.

Ingokumbukirani lamulo lamtengo wapatali la maphunziro: Osayesa chilichonse chatsopano pa tsiku la mpikisano. Yesani hydration yanu (komanso kusintha kulikonse kwa kadyedwe) musanayambe, pambuyo pake, komanso pakapita nthawi, ndiye funsani nokha: Kodi mwawona kutsika mu mphamvu kapena kusinthasintha? Kodi mudatokota mukamathamanga? Unali mtundu wanji?

"Ndikofunikira kuyang'ana momwe mukumvera," akukumbutsa motero Malcolm. "Kulakwitsa ndi gawo la kuthamanga, koma kulakwitsanso mobwerezabwereza ndizotheka."

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