Wasanni drinks, me ya sa sha su?

Sau da yawa a kan tsawon da kuma ingancin da horo tsari shafi makamashi karanci da kuma dehydration. Saboda haka, to saturate da m abubuwa da masu sana'a da 'yan wasa cinye wasanni drinks dake dauke da dukkan dole ma'adanai da kuma bitamin mayar jiki ayyuka. Su za a iya saya shirye-sanya, da kuma shirya kanka.

Sports drinks ko ruwa: wanda shi ne mafi alhẽri?

Pathological ruwa kasawa a cikin jiki slows da metabolism da kuma gina jiki metabolism. A kan aiwatar da horar da mutum rika zufa nauyi. Tun daga nan excreted fitar da ruwa da kuma ma'adanai bukata domin aiki na magnesium, alli, sodium da kuma potassium (kira Wutan). Kuma wannan a bi take kaiwa zuwa dehydration da kuma inda hakan ya saukar da jinin samar da tsarin. Don mayar da ayyuka na jiki wajibi ne don cika da asarar ruwaye da kuma ma'adanai. Idan horo tsari ba šauki fiye da sa'a guda, da maida shi ne quite dace da talakawa ruwa. Idan ƙarfi horo da aka tsara don lokaci mai tsawo, wani mutum ya ci musamman drinks domin wasa, da suka sauri maye gurbin ruwa asara, da kuma dauke da bitamin da kuma carbohydrates da inganta aikin tsokoki. Musamman muhimmanci ne tsari ga yaro ta jiki, kamar yadda sun yi tsayayya da ya fara tasawa, ba zai iya zuwa cikakken tsara su ruwa da kuma electrolyte balance.

The abubuwa kunshe a cikin abin sha na 'yan wasa da kuma su ma'anar

A lokacin motsa jiki na jiki na fama da asarar ba kawai m amma kuma dole ga ta dace aiki na da jamiái. Saboda haka, dole ne su a iya maye gurbinsu. A abun da ke ciki na wasanni drinks hada da irin abubuwa bukata domin kwayoyin, kamar yadda Wutan da kuma carbohydrates.

Wutan ana nufin cika uku da muhimmanci ayyuka a cikin jiki:

• suke da muhimmanci ma'adanai.
• da hannu a cikin daya-hanyar yadawa na ruwa tsakanin wasu sassa na jiki;
• shiga a cikin acid-balance tushe, wanda yana da muhimmanci ga al'ada aiki na sel. List of Wutan a jikin mutum kamar haka: sulfate, phosphate, bicarbonate, chloride, magnesium, potassium, sodium.

Carbohydrates (wanda wakilci glucose) a samu a cikin jiki a cikin tsoka da kuma hanta. Su ne babban makamashi maroki. A horo aiwatar daukan excreted da minti for game da 4 grams na carbohydrates. Kuma idan ta tsawon shi ne fiye da daya da rabi hours, da stock ya zauna. A jikin ta zai samar da wani sabon tsari na glycogen ba a baya fiye da 48 hours. Saboda haka, 'yan wasa dole ne na musamman sha a lokacin motsa jiki. Ya kamata a fahimci cewa mafi girma matakin carbohydrates cinyewa a cikin wani ruwa, da hankali za a sake ciki.

Abin sha "wasanni" ga aikin da carbohydrates zuwa 8% wuce ciki a gudun bayyana ruwa. Wutan (musamman sodium da kuma potassium), dauke a cikin abin sha, a rage fitsari samuwar, gaggauta sha tsari a cikin hanji da kuma sa wani bata lokaci ba a cikin sel na cikin ruwa.

Ruwa ga dan wasa yanã gudãna a kan wani dogon lokacin horo ba shine mafi sha. Yana ba ya dauke da Wutan, shi ba ya kai da samar da makamashi da kuma sa bloating.

Nau'in wasanni drinks a kan abun ciki na amfani da abubuwa

Akwai uku main iri drinks cewa bambanta a yawan carbohydrates, kuma Wutan:

1. Isotonic abubuwan sha (carbohydrate dauke da har zuwa 8%). Wannan irin drinks sauri replenishes bata ruwaye, da kai da horo raunana jiki makamashi. Manufa irin drinks domin gudu (tsawo da kuma tsakiyar nesa), Bodybuilders, ga mahalarta na game (da tawagar) wasanni.
2. Hypotonic drinks (a ƙananan yawan carbohydrates). Mayar rasa ta hanyar gumi ruwa. Su zabi 'yan wasa da suke ba a bukata carbohydrates ya karu, amma akwai bukatar su cika batattu ruwaye. Wannan na iya zama, misali, gymnasts.
3. Hypertonic drinks (da wani babban kaso na carbohydrates). Da ake bukata a cika glycogen a tsoka nama.

Nau'in drinks 'yan wasa samun zumunta lokaci

Subdivided cikin biyu Categories:

• akayi nufi don shan a lokacin motsa jiki.
• akayi nufi don shan bayan workouts.

Isotonic drinks ciki na farko da kungiyar, kazalika da da takwarorinsu da antioxidants. Suna sanya a kan tushen da sukari. Su ne mai arziki a cikin bitamin da kuma ma'adinai gidaje.

Mafi yawa daga cikin drinks domin wasanni ƙunshi Yã isa zama adadin sukari (sau da yawa har zuwa 10%). Irin wannan high yawan carbohydrates (ko dai glucose ko sucrose) qara kudi na sha na gina jiki a cikin jini. Yau, masana kimiyya sun tabbatar da cewa sosai mayar da hankali sugar tushen drinks inganta yi da kuma jimiri a lokacin da wani musamman lengthy motsa jiki. Wannan shi ne saboda da ƙara samar da murdede nama a carbohydrates, glycogen raguwa da kuma rike da matakin da wani oxygen ma'auni na antioxidants.

Drinks yi nufi ga shan bayan wasa lodi ne peptidic da peptide-glutamine. Recent wadãtar da carbohydrates, antioxidants, ma'adinai assemblages da kuma shuka hydrolysates. Wadannan drinks suna daidai mayar da jiki irin na dan wasa.

Peptide ma sun dauki carbohydrates kamar maltodextrin da kuma alkama ko soya hydrolysates.

Drinks wani daga cikin Categories dole dauke da bitamin na kungiyoyin B, A, tocopherol, ascorbic acid, tutiya, da baƙin ƙarfe, selenium, magnesium da kuma sauran gina jiki da kuma abubuwa.

Yadda za a yi wasanni sha a gida?

Lokacin da shirya abubuwan sha na irin wannan zai iya bambanta da daban-daban sinadaran za a zaba har da ake so dandano da kashi don tabbatarwa na jiki aiki.

A mafi sauki wasanni sha girke-girke: 100 grams wani ruwan 'ya'yan itace (zai fi dacewa freshly matse) diluted da ruwa (350 grams) da kuma zuba tsunkule na gishiri. Idan lokacin horo sakamako daga cikin sha bai isa ba, za ka iya ƙara da adadin sukari da kuma ruwan 'ya'yan itace har sai da ta kai mafi kyau duka rabo.

Akwai wani girke-girke da cewa shi ne Popular tsakanin 'yan wasa. Don shirya isotonic wasanni sha category gida za bukatar: 20 grams na zuma (za ka iya maye gurbin sugar), tsunkule (daya gram) na gishiri, 30 ml na dumi Boiled ruwa, 30 ml na freshly matse lemun tsami ruwan 'ya'yan itace da kuma orange, biyu kofuna na sanyi Boiled ruwa. Mix gishiri da kuma zuma (sugar) tare da dumi ruwa. Zuba da ruwan sanyi da kuma ruwan 'ya'yan itace. Bari tsaya ga 10-15 minti, kuma za ka iya sha.

ƙarshe

Kamar yadda a ƙarshe shi za a iya lura da cewa, yin amfani da isotonic drinks kamata duk 'yan wasa wanda ƙarfi horo yana da fiye da awa daya. Shirya irin wannan samfurin iya zama a cikin gida, i da hakkin rabbai, da kuma saya shirye-sanya wani zaɓi a cikin ruwa da kuma foda siffan. A foda ne muhimmanci shuka da adadin ruwa kayyade da manufacturer ya sami ake so taro na abubuwa. Dole a yi amfani da irin wannan samfurin a cikin nau'i na zafi.