Yini ongayiphuza ngesikhathi sokuvivinya umzimba ukuze wehlise isisindo: yikuphi okungcono?

Akuwona wonke umgijimi ofisa ukwazi ukuthi uzophuzani ngesikhathi sokuziqeqesha. Kodwa-ke, kuhle uma, ngokwesisekelo, eqonda ukuthi ukuphuza kuyadingeka. Kuhlala kuphela ukuthola ukuthi yini ongayiphuza nongakwazi ukuyiphuza, nokuqonda kangcono isihloko - kungani kudingeka nhlobo?

Kulesi sihloko, sizothola ukuthi yini okungcono ukuphuza ngesikhathi sokuvivinya umzimba, futhi sikhombe neziphuzo ezingaba yingozi noma ezingasizi ngalutho.

Kungani uphuza ngenkathi uzivocavoca umzimba

Umsubathi ngamunye uza ejimini ngenhloso ethile: ukwakha imisipha, ukunciphisa umzimba, ukwenza ngcono isibalo, ukwandisa ukukhuthazela, njll. Noma yikuphi ukuvivinya umzimba okuqinile kuzoholela ekulahlekelweni uketshezi. Ukungayinaki le nqubo kungaholela emzimbeni emiphumeleni eyinhlekelele.

I-Anecdote: “Kuyaziwa ukuthi umuntu ungamanzi angama-80%. Ngakho-ke, kungathathwa njengodaka olubheke phezulu. "

Ukuhleka kuwukuhleka, futhi kuneqiniso eliningi kuleli hlaya. Ngempela, wonke amaseli omzimba wethu: ubuchopho, imisipha, amathambo, igazi - liqukethe amanzi. Ubamba iqhaza emsebenzini wazo zonke izinhlelo ezibalulekile - uhlanza amathumbu, asuse ubuthi nobuthi, akhuthaze ukupholisa (ngesikhathi sokujuluka), agcine isilinganiso esivamile samaminerali.

Ukulahlekelwa kuketshezi ngesikhathi sokuvivinya umzimba kuholela ekungalingani kwe-electrolyte. Iyini imiphumela?

1. I-viscosity yegazi iyanda, ngakho-ke umthwalo enhliziyweni nasemithanjeni yegazi uyanda;
2. Izicubu zemisipha zintula oksijini nezakhi zomzimba;
3. Amandla aqina, ukunakwa kokuhlushwa kuyancipha;
4. Impela zonke izinqubo ze-metabolic zihamba kancane, kufaka phakathi ukonakala kwamafutha. Ngakho-ke, ukuqeqeshwa kwesisindo akusho lutho;
5. Ama-amino acid nezinto ezidingekayo ekuvuseleleni nasekukhuleni zinikezwa izicubu kancane, ngakho-ke azikhuli. Inxanxathela yamandla nayo isesithandweni somlilo;
6. Inani elanele loketshezi ekusithekeni kwamalunga amalunga kunomthelela ekuthuthukiseni izifo nobuhlungu obuhlukahlukene;
7. Ukwehla kwamanzi emzimbeni kunciphisa ukusebenza kwamandla, ukukhuthazela, kungaholela ekushiseni ngokweqile, ukuquleka ngisho nokuquleka;
8. Ngosuku olulandelayo lokuzivocavoca okwomile, imisipha izolimala kabili njengokujwayelekile. Ngakho-ke, noma ngabe awukwazi ukuziphoqa ukuthi uphuze u-100 ml owengeziwe woketshezi phakathi neseshini, ungakhohlwa ngamanzi ngemuva kokuthweswa iziqu.

Njengoba ukwazi ukubona, kuyadingeka ukuthi uphuze lapho uzivocavoca esihlalweni sokunyakazisa - lena ukuphela kwendlela ozofinyelela ngayo imiphumela. Kodwa-ke, kubalulekile futhi ukugcina isilinganiso, ngoba uketshezi oluningi, njengokukhetha kwalo okungalungile, lungawela yonke imisebenzi yomsubathi.

Uphuza kangakanani ngesikhathi sokuzivocavoca umzimba?

Ukuphuza ngokweqile kubi njengokuphuza kakhulu:

• Ngendlela efanayo, ibhalansi kasawoti wamanzi iyaphazamiseka;
• Umfutho wegazi ungakhuphuka;
• Uma kunomlando wesifo sezinso, kukhona ingozi ye-edema;
• Uhlelo lokugaya ukudla lucasukile;
• Iziphuzo ezingalungile, ezidakwe ngesikhathi esingalungile noma ngokweqile, zingaholela ekuzweleni esiswini, ukufuna njalo ukuchama, isicanucanu, neminye imiphumela yomuntu ngamunye. Ngezansi sizoklelisa okuvunyelwe ngokuphelele ukuphuza ngenkathi usebenza noma uqeqesha amandla.

Umzimba uqobo uzosiza ukuqonda izinga lawo lokuphuza ngesikhathi sokuzivocavoca umzimba. Lalela izicelo zakhe. Phuza uma womile kakhulu. Uma uzizwa kahle, yibeke eceleni ikota yehora.

Ngokuvamile, kunconywa ukuthi uphuze cishe u-200 ml woketshezi njalo ngemizuzu engu-20 yokuqeqeshwa. Ngakho-ke, kufanele uphuze amalitha angu-0.6-1 ngehora, ungabe usaba khona. Kodwa-ke, uma igumbi ligcwele, lishisa, futhi ukuzivocavoca kukhulu kakhulu noma kuthatha isikhathi eside, umthamo wamanzi ungakhuphuka.

Yini ongayiphuza ekuqeqesheni?

Ngakho-ke, sifika entweni ethakazelisa kakhulu: yini okufanele uyiphuze ngesikhathi sokuzivocavoca ejimini. Ngendlela, uhlu lweziphuzo ezivunyelwe lukhulu kakhulu. Sizozibheka ngezigaba, futhi ekugcineni kwesigaba ngasinye sizonikeza izinketho ezinhle kakhulu, ngaleyo ndlela sihlanganise i-TOP-10:

1. Amanzi ahlanzekile ahlanzekile;
2. Namanje amanzi amaminerali;
3. Isotonic ethengiwe;
4. Ijusi le-beet ne-apula;
5. Ijusi lesanqante;
6. Amagilebhisi, uphayinaphu nejusi le-apula;
7. I-decoction ye-ginger;
8. Ukufakwa kwe-thyme ne-rosehip;
9. I-decoction ye-ginseng, i-ginger kanye nama-rose hips;
10. Izakhiwo ze-VSSA ezilungiselelwe.

Masikhulume ngephuzu ngalinye ngokuningiliziwe.

Amanzi

Vele, amanzi ahlanzekile ahlungiwe eza kuqala. Igcina ibhalansi yamanzi ne-electrolyte, futhi ngeke ivumele umzimba ukuthi uhlupheke ngenxa yokuphelelwa amandla. Futhi uma uphuza namanzi amaminerali angenawo amakhabhoni, ane-sodium, i-magnesium ne-potassium ekwakhiweni, futhi ukusekele, okuzokuthinta impela ukukhuthazela kwakho.

Ukuphuza umpompi noma amanzi abilisiwe ngesikhathi sokuzivocavoca akunconywa. Eyokuqala ayihlanzekile ngokwanele, kanti eyesibili "ifile".

Sicela wazi ukuthi ngamanzi yonke into ayilula njengoba ibonakala ekuboneni kokuqala. Futhi izingxabano ngesihloko: kungenzeka yini ukuphuza amanzi ngesikhathi sokuqeqeshwa futhi, uma kunjalo, ngamanani angakanani, namanje awanciphi.

Isotonic

Kuyinto isiphuzo sezemidlalo, ukwakheka kwayo okusondelene nokwakheka kwemvelo kwe-plasma yegazi. Kubandakanya amaminerali, ushukela, amavithamini, i-creatine, i-L-carnitine, futhi kwesinye isikhathi ukunambitheka.

Izidakamizwa ze-Isotonic zandisa kakhulu ukukhuthazela, ngakho-ke kunconywa ukuwaphuza ngesikhathi sokuqeqeshwa kwamandla okude. Ziminyene kancane kancane egazini, ngakho-ke uma uhlela ukuzijwayeza isikhathi esifushane noma ubunzima obuzayo bungabi bukhulu kakhulu, kungcono ukhethe amanzi ngalesi sikhathi.

Uma ufuna okuthile okuphuzwayo ngesikhathi sokuzivocavoca kwakho ukunciphisa umzimba, ungahle ungacabangi ngesotonic. Zinamakhalori amaningi futhi azinikeli ekwehliseni isisindo.

Ngezansi uhlu lwemithi ethandwa kakhulu ye-isotonic:

• I-Powerade;
• Iso Max wasePowerbar;
• I-Gotorade;
• ISO Phuza Okupholile;

Amajusi wemvelo asanda kufinywa

Ngesikhathi sokuqeqeshwa, amajusi emvelo alungile ukusiza ukubhekana nokuphelelwa amandla komzimba, hhayi amajusi wezithelo kuphela - amajusi wemifino nawo ayasiza.

Iyiphi ijusi engcono yokwenza? Kusukela kuma-apula, amapheya, izaqathe, ama-beet, amathanga, izithelo zomvini, amawolintshi, uphayinaphu, utamatisi. Ungenza futhi noma iyiphi ingxube yokudla okusohlwini. Uzothola isiphuzo esihle kakhulu sokugcina ibhalansi yamaminerali, amavithamini acebile, ama-micro nama-macro, kanye nama-calories aphansi.

Ukunciphisa okuqukethwe kwe-carbohydrate, ijusi esanda kufakwa ihlanjululwa ngamanzi abilisiwe abilisiwe ngesilinganiso esingu-1: 1 noma 1: 2.

Ama-Herbal decoctions

Umhluzi uyisixazululo esikahle kubasubathi abanesilonda eside ngemuva kokuqeqeshwa. Iziphuzo ezingamakhambi zinciphisa ubuhlungu, ziqukethe ama-phytocomplexes namavithamini awusizo, ziqinisa amasosha omzimba, futhi ziphakamise izwi kahle.

2 wezipuni zamakhambi awomile athelwa kwilitha elilodwa lamanzi abilayo futhi agcizelelwe aze aphole. Ngemuva kwalokho iyahlungwa bese ithelwa ku-thermos yezemidlalo.

Iziphuzo ezinjalo kufanele ziphuzwe ngesikhathi sokuqeqeshwa kokushiswa kwamafutha, zisebenzisa ngokuphelele izinqubo ze-metabolism.

Amakhambi anconyiwe afaka i-rosehip, i-thyme, i-yarrow, i-eleutherococcus, ujinja, iSt John's wort ne-ginseng.

Kungadala ukungezwani komzimba, qaphela.

WCCA

Lokhu kuxakaniseka kwama-amino acid abalulekile kufanele kuphuzwe ngesikhathi sokuqeqeshwa kwamandla. Isoleucine, i-leucine ne-valine ekubunjweni kwayo yandisa amandla omdlali, ukukhuthazela kwakhe futhi, ngenxa yalokho, ukusebenza. Futhi zengeza amandla emzimbeni, zinciphisa ukubhujiswa kwezintambo ezicutshini (ngakho-ke zibuhlungu kancane), zisheshise ukuvuselelwa, futhi zibangele ukukhula kwemisipha.

I-BCCA kufanele idakwe ngesikhathi sokuzivocavoca ukuqeqeshwa kokukhuthazela, kanye nokusetha okusheshayo kwemisipha.

Isiphuzo asigcwalisi ibhalansi yoketshezi, ngakho-ke kufanele siphuzwe ngokuhlangana namanzi noma ijusi.

Imaphi amavithamini okufanele uwathathe?

Lapho uzivocavoca umzimba, kubalulekile ukusebenzisa amavithamini namaminerali anele. Abasubathi abaningi bathatha izithasiselo ukwenza ukudla kwabo kwansuku zonke kube nokulinganisela.

Imaphi amavithamini okufanele uwaphuze ngesikhathi sokuzivocavoca kwakho ukuze uthole imiphumela esezingeni eliphakeme?

1. Amavithamini B - abamba iqhaza kumaphrotheni-carbohydrate metabolism, avimbele ukukhula kwemithambo ye-varicose, asheshise imetabolism, abambe iqhaza emafutheni omzimba, athuthukise isimo sesikhumba, ondle umongo wethambo, aqinise isimiso sezinzwa
2. I-folic acid - iqeda ukucindezeleka, isheshisa ukuvuselelwa kwemisipha;
3. Uvithamini C - uqinisa amasosha omzimba, anciphise umuzwa wokuqaqamba nobuhlungu emajoyini nasemisipheni, kubangele ukukhula kwezicubu;
4. Amavithamini K, E - aqinisa imithambo yegazi;
5. Amavithamini A, D, H - enza isikhumba nemisipha kunwebe kakhulu, kuqinise uhlelo lwe-musculoskeletal.

Sicela wazi ukuthi udokotela kuphela onganquma noma yiziphi izakhiwo zamavithamini noma izidakamizwa ezithile.

Yini ongayiphuzi ngenkathi uzivocavoca?

Uma inhloso yakho ukubuyisela ibhalansi kasawoti wamanzi, ukuphuza amaprotheni owathandayo ama "joksi" amaningi, kanye nama-burner amafutha, ama-creatines nezinye izinto ezikhuthazayo, akusizi ngalutho. Cha, ngeke zilimaze umzimba, kodwa futhi ngeke zisizakale.

Lezi ziphuzo, ngaphandle kwe-creatine, akufanele ziphuzwe ngesikhathi sokuqeqeshwa, kodwa okungenani ihora ngaphambi kwazo. Ngaphandle kwalokho, ngeke babe nesikhathi sokwenza okuthile, kepha bazogcwalisa inhliziyo kakhulu futhi babangele ukuqhuma kwengcindezi. I-Creatine idakiwe, kunalokho, ihora elilodwa ngemuva kwekilasi.

Akuvunyelwe neze ukusebenzisa ngesikhathi sokuqeqeshwa kwezemidlalo:

• Utshwala abuhambisani nemidlalo kunoma yikuphi ukubonakaliswa kwabo;
• Iziphuzo eziqukethe i-caffeine zingukudla okuphuza okuyingozi kohlelo lwezinhliziyo. Ngakho-ke, kungcono ukuphuza ikhofi lakho olithanda kakhulu ngaphambi kwekilasi;
• Iziphuzo zamandla - ziqukethe inani elihlanyayo likashukela, elingaqedi nakancane ukoma. Njengomthetho, iqukethe i-caffeine;
• I-sweet soda - i-carbon dioxide icasula ulwelwesi esiswini, ibanga ukwakheka kwegesi, ibhande Iqukethe ushukela omningi, ocasula i-insulin spike futhi, ngenxa yalokho, umuzwa wokukhathala.

Umdlali ngamunye uzikhethela ukuthi uzophuzani ngesikhathi sokuqeqeshwa. Abanye abantu bathanda amanzi ahlanzekile. Abanye ababonqena kakhulu ukulungiselela ama-decoctions noma ukukhama amajusi. Abasubathi abaphambili kakhulu bathenga izakhiwo ze-isotonic ne-amino acid. Lapho ukhetha isiphuzo, qiniseka ukuthi ubheka inhloso yesifundo, ubude baso, izimo ehholo, kanye nempilo yakho!