Kubalulekile kubasubathi esikhathini esiphakathi kokuzivocavoca okukhulu hhayi nje kuphela ukuthi badle kahle futhi balinganise, kepha futhi baphuze uketshezi oluningi. Ngomjuluko, abasubathi balahlekelwa ngosawoti namaminerali, okugcwele ukwephula ibhalansi kasawoti wamanzi, ukonakala kwenhlalakahle, ukwehla kokubekezela nethoni yemisipha, ngisho nokubhujiswa kwezicubu zethambo.
Ukugwema izinkinga nokukhuphuka kwengcindezi enhliziyweni, esikhundleni samanzi alula, kungcono ukusebenzisa izixazululo ezikhethekile zemidlalo - isotonic. Ziqukethe amavithamini, amaminerali, kanye nosawoti omncane noshukela. Izitolo zokudla okunempilo zinikela ngamafomula ahlukahlukene alungele ukusetshenziswa, kepha ungenza isiphuzo sakho sokuzivocavoca umzimba usebenzisa izindlela zokupheka ezilula.
Ukubaluleka kokulinganisela kasawoti wamanzi
Ngesikhathi sokujuluka okukhulu, umuntu ulahlekelwa umswakama kuphela, kepha nosawoti obalulekile - ama-electrolyte: i-potassium, i-sodium, i-magnesium, i-chlorine.
Uma ukuqeqeshwa kuqhubeka isikhathi eside kakhulu noma kwenzeka ngezikhathi ezishisayo, umgijimi angahle aphelelwe ngamanzi emzimbeni. Ngesikhathi esifanayo, akwanele ukugcwalisa kuphela izinqolobane zamanzi. Ngokushoda kwamaminerali nokwephula ibhalansi yamanzi nosawoti, impilo nempilo kusengcupheni. Isibonelo, i-hyponatremia (ukulahleka kwe-Na ions) iholela ekulahlekelweni yethoni ye-fiber fiber, ukukhubazeka okungasebenzi kahle kwe-neuromuscular futhi, ngenxa yalokho, ukuqubuka, ukwehla okukhulu kwengcindezi yegazi nokuquleka. Ukushoda kwe-potassium kuholela ekuphazanyisweni kokusebenza kwamangqamuzana ezinzwa nenhliziyo.
Kwezokwelapha, izixazululo zomlomo zokuvuselela amanzi zisetshenziselwa ukwelapha ukutheleleka okunzima nezimo ezihambisana nokuphela kwamanzi. Eqinisweni, lezi yiziphuzo ezifanayo ze-isotonic, kepha ngezinkomba zokunambitheka ezimbi kakhulu.
Yini ama-isotonics nezinsumansumane ngabo
Umehluko omkhulu phakathi kweziphuzo ze-isotonic nezinye iziphuzo okuqukethwe yisixazululo se-electrolyte, esiseduze nokwakheka kwe-plasma yegazi. Zakhiwa ngezinto ezilandelayo:
- Amaminerali ngesimo sikasawoti: i-potassium, i-sodium, i-magnesium, i-chlorine.
- Ama-monosaccharides: i-glucose, i-dextrose, i-maltose, i-ribose.
- Amavithamini, ama-flavour, izivimbeli (ascorbic noma i-citric acid), i-L-carnitine noma i-creatine.
Ngokombono wezokwelapha, ukusetshenziswa kwezidakamizwa ze-isotonic ngesikhathi sokuqeqeshwa okuqinile nokude esikhundleni samanzi ajwayelekile kunesizathu, ngoba aziphazamisi ibhalansi ye-osmotic ye-plasma futhi aziholeli ekwandeni kwe-viscosity yegazi ne-diuresis eyeqile.
Abasubathi abadla iziphuzo zezaminerali zezemidlalo ekhaya:
- ukuqedwa okusheshayo kokoma;
- ukugcwaliswa kabusha kwezindawo zokugcina amandla ngenxa yama-carbohydrate;
- ukwenza ngcono ukusebenza kwezemidlalo nokukhuthazela ngesikhathi sokuqeqeshwa;
- ukusheshisa kwenqubo yokutakula ngemuva kwemithwalo esindayo.
Naphezu kwesimiso esilula futhi esiqondakalayo sesenzo seziphuzo zemidlalo ye-isoosmotic emzimbeni, kunezinkolelo eziningi ezizungezile. Nakhu okuvame kakhulu:
- "Abangcono kunamanzi angenalutho." Lokhu akulona iqiniso. Amanzi ahlanzekile agcwele inani elincane kakhulu likasawoti wamaminerali, ngokungafani ne-isotonic, okusho ukuthi awagcwalisi izidingo zomzimba ngesikhathi sokuqeqeshwa isikhathi eside.
- "Ama-Isotonics angashintshwa yiziphuzo zamandla." Lezi yiziphuzo ezihluke ngokuyisisekelo ezinemiphumela eqondiwe ehlukile. I-caffeine, i-guarana nezinye izinto ezikhishwa zemvelo, yize zinika amandla, kodwa ngasikhathi sinye zivusa ukukhuphuka komchamo nokulahleka okwengeziwe komswakama nosawoti.
- "Kuhle njalo ukuwaphuza." Ucwaningo luye lwabonisa ukungabi namqondo kwezidakamizwa ze-isotonic lapho ukuzivocavoca noma ukuzivocavoca kungaphansi kwemizuzu engama-90.
- "Isotonic isiza ukunciphisa umzimba." Ngokwabo, izixazululo zikasawoti wamaminerali azikhuthazi ukunciphisa umzimba. Ngokuphambene nalokho, zingaholela ekugcineni kancane kwamanzi ngemuva kokuqeqeshwa okuqinile nokwanda kwesibalo esikalini ngo-1-2 kg.
- "Basheshe bagcwalise ukushoda kwamaminerali." Izidakamizwa ze-Isotonic zimuncwa kancane kancane, ngokwesibonelo, izixazululo ze-hypotonic. Le yindlela esebenza ngayo i-biophysics yomgudu wokugaya ukudla. Kepha ukululama kuzoba okuphelele ngokwengeziwe.
Umehluko phakathi kweziphuzo ze-isotonic nezinye iziphuzo
Abasubathi abangochwepheshe baya kumaqhinga ahlukahlukene ukukhulisa kakhulu ukusebenza nokukhuthazela komzimba. Ngenxa yokuphumelela okuphezulu nokwakhiwa komzimba okuhle, bakulungele ukusebenzisa izinto ezinokusizakala nekhwalithi engabazekayo, kufaka phakathi utshwala obuthakathaka noma izixazululo ze-bioenergetics. Lokhu kudale izimpikiswano eziningi mayelana nobuhle nobubi beziphuzo zezemidlalo.
Uma sithatha ucwaningo lwesayensi, ukuqonda okuvamile kanye ne-biochemistry yomzimba njengesisekelo, umehluko omkhulu phakathi kwe-isotonics nezinye izinto umi kanje:
- Amanzi - ekugxileni kasawoti wamaminerali. Ukuphuza amanzi amsulwa, akunakwenzeka ukuvala ukuntula kwabo emzimbeni.
- Onjiniyela bamandla - kumthelela ohlukile kubhalansi wamanzi anosawoti. Izixazululo ze-Osmotic ziyayibuyisa, ngenkathi iziphuzo zamandla zivame ukuholela ekukhuphukeni kokujuluka, ukukhiqizwa komchamo nokoma.
- Utshwala - ngomphumela kuma-plasma namaseli egazi. Iziphuzo zezemidlalo zinciphisa i-viscosity, zithuthukisa ukwakheka kwamaminerali we-intercellular fluid kanye ne-cytoplasm. Utshwala busebenza ngenye indlela. (lapha ungafunda ngemiphumela yotshwala emzimbeni ngemuva kokuqeqeshwa).
Isenzo, ukwakheka kanye nocwaningo
Ukwakheka kwe-isotonic kuqukethe okuyinkimbinkimbi kasawoti wamaminerali nama-carbohydrate ngesilinganiso esifanayo njengoba akhona ku-plasma yegazi. Uma sezisemgudwini wokugaya ukudla, ziyafakwa kancane kancane futhi zivuselele ngokuvumelana ukungabikho koketshezi nama-electrolyte. Ngenxa yama-monosaccharides, iziphuzo ze-isoosmotic zigcwalisa indawo yokugcina ye-glycogen. Ngokuvamile, isiphuzo sezemidlalo siqukethe usawoti we-sodium ne-potassium, adingekayo ekugcineni amaseli omzimba ajwayelekile, kanye ne-calcium ne-magnesium. Ukugcwalisa ibhalansi yamandla omdlali, ama-carbohydrate asheshayo asetshenziswa ngokuhlangana novithamini C.
Ucwaningo oluvela eNyuvesi yase-Edinburgh eScotland lukhombise ukwanda okuphakathi kokukhuthazela ekusebenzeni kwabasubathi abasebasha abaneminyaka eyi-14 kuya kwengu-18. Izidakamizwa ze-Isotonic zisizile ukugcina i-hydration ejwayelekile yomzimba, nayo, okuyisimo esiyinhloko sokusebenza kwemisipha nezicubu zomzimba.
Iziphuzo ze-Isoosmotic azibhekwa njenge-doping futhi zivunyelwe ukusetshenziswa ngesikhathi semincintiswano, ama-marathons, ukushushuluza ezweni lonke, imijaho yamabhayisikili neminye imisebenzi yezemidlalo yobungcweti.
Ukuthatha nini futhi kanjani?
Awukho umyalo owodwa olungile weziphuzo ze-isotonic. Abaqeqeshi nodokotela bezemidlalo bancoma ukuphuza izixazululo ezikhethekile ze-electrolyte cishe isigamu sehora ngaphambi kokuqeqeshwa, phakathi nangemva kwemithwalo ehlala isikhathi esingaphezu kwehora nesigamu.
Umthamo omuhle ngu-0.5-1 litre ngehora. Ngasikhathi sinye, ochwepheshe abaningi bokuqina abakukhuthazi ukuphuza ngesikhathi sokuzivocavoca umzimba, kuphela ngaphambi nangemva kwalokho, ngakho-ke umzimba uchitha kangcono izinqolobane futhi usebenzise amafutha agcinwe ukululama.
Okuhlukile yimithwalo yesikhathi eside edinga ukukhuthazela okwandayo, ngokwesibonelo, imarathon noma umncintiswano.
Ngubani odinga ama-isotonics nokuthi angenza kanjani ukwamukelwa kuphumelele?
Iziphuzo ze-Isotonic azikhonjiswa abagijimi kuphela, kodwa futhi nabantu abanemisebenzi noma izimo ezihlotshaniswa nokujuluka okusebenzayo, isibonelo, abasebenzi ezitolo ezishisayo noma iziguli eziphethwe umkhuhlane.
I-Isotonic isiza ukubuyisa ibhalansi yasawoti wamanzi futhi igweme nemiphumela emibi yezempilo evela ekuphelelweni ngamanzi emzimbeni.
Iziphuzo zezemidlalo zingasebenza kakhulu uma ziphuzwa ngale ndlela elandelayo: 250 ml imizuzu engama-20 ngaphambi kokuqeqeshwa, bese kuba ngu-125 ml njalo ngemizuzu engu-15 ngesikhathi sokuzivocavoca umzimba.
Uma umgomo wokuqeqesha ukunciphisa umzimba, kungcono ukugwema izidakamizwa ze-isotonic.
Lapho uthola ubukhulu bemisipha, akufanele uphuze lesi siphuzo ku-gulp eyodwa. I-glucose ekwakhiweni kwayo izoholela ekukhishweni kwenani elikhulu le-insulin, okuyothi, ngaphansi kwengcindezi enkulu, iphoqe umzimba ukuthi ungadilizi amafutha kuphela, kepha namaseli emisipha ukuthola ama-amino acid adingekayo ekusetshenzisweni komzimba.
Ukulimaza nemiphumela emibi
Ukungabikho kokushoda kukasawoti wamaminerali, empeleni, kuyaphikisana nokuthatha izidakamizwa ze-isotonic. Uma ibhalansi yasawoti wamanzi ijwayelekile, i-edema ingavela ngenkathi uphuza iziphuzo zemidlalo. Usawoti kanye ne-glycogen kuzogcina umswakama ezicutshini. Kubantu abane-high blood pressure, lokhu kungaholela ekuhlaselweni.
Usawoti owedlulele ungafakwa kumajoyinti, kuphazamise ukuhamba kwawo futhi kuholele ekuvukeleni. Amakristalu nokwakheka kwe-calculi ezinso, okuholela ekwenzekeni kwe-urolithiasis.
Ungadliwa DIY
Kulula ukulungisa isiphuzo sezemidlalo se-iso-osmotic ekhaya. Kwanele ukugcina isimiso sebhalansi sikasawoti namaminerali ketshezi ngendlela yokuthi lifana ne-plasma yegazi.
Isotonic elula
Kwanele ukuthi athathe ingcosana kasawoti, u-100 ml wejusi esanda kufinywa (i-apula, iwolintshi, isithelo samagilebhisi) no-100 ml wamanzi.
Ngokuya ngemikhiqizo yekhemisi
Ukwenza ingxube yesiphuzo, udinga ukuthatha:
- 30 g we-ascorbic acid;
- 15 g wanoma imuphi umkhiqizo owomile wokubuyisela amanzi emzimbeni;
- i-fructose, i-stevia noma ushukela oluyimpuphu - 100 g;
- ukunambitheka.
Impuphu evelayo ixutshwe kahle futhi igcinwe esitsheni esomile, esivaliwe. Leli nani lanele ukulungiselela amalitha ayi-10 we-isotonic.
Uvithamini
Ngaphezu kwalokho ungasinothisa isiphuzo ngamavithamini nezakhi eziwusizo ze-bioactive uma ufaka isipuni soju, i-ginger yomhlabathi, ijikijolo noma ijusi yezithelo, ama-superfoods ayimpuphu, njenge-guarana, amajikijolo we-goji ochotshoziwe, amanzi kakhukhunathi kungcosana kasawoti ngelitha ngalinye lamanzi.
