Iziselo ezemidlalo, kutheni ukuwasela?

Amaxesha amaninzi ngobude kunye nomgangatho inkqubo yoqeqesho kuchaphazela ukunqongophala amandla emzimbeni. Ngoko ke, ukuba kuwanelisa izinto eziyingenelo yi midlalo iziselo imidlalo eziqulathe zonke izimbiwa eziyimfuneko kunye neevithamini ukubuyisela imisebenzi komzimba. Baya zingathengwa esele zenziwe, ulungiselele wena.

iziselo ezemidlalo okanye amanzi; kuba kokona kulungileyo?

Yezifo ukunqongophala fluid emzimbeni kubamba ukutya kunye ziiprotein ukutya. Xa inkqubo ukuqeqeshelwa ukubila umntu ngamandla. Ukususela ngoko idubule phandle ulwelo kunye neetyuwa ezifunekayo umsebenzi magnesium, calcium, sodium kunye potassium (ebizwa ngokuba electrolytes). Kwaye le nto ikhokelela emzimbeni kwaye kuyehla kwinkqubo yonikezelo igazi. Ukubuyisela imisebenzi umzimba kuyimfuneko ukuvala ilahleko iziselo kunye neeminerali. Ukuba inkqubo yoqeqesho buphele ngaphezu kweyure, ukumimitheka kakhulu ezifanelekileyo amanzi zesiqhelo. Ukuba uqeqesho amandla yenzelwe ixesha elide, umntu adle iziselo ezizodwa zezemidlalo, bakhawuleza indawo ilahleko fluid, kwaye ziqulathe iivithamini kunye carbohydrate nokukhuthaza umsebenzi izihlunu. Eyona nto ibaluleke kakhulu inkqubo yomzimba somntwana, njengoko kuchasene umntu omdala, yena angabi nako ukulawula ngokupheleleyo emanzini kunye electrolyte imali yabo.

Ezi zinto zibandakanyiwe kwi isiselo kwiimbaleki kunye nentsingiselo yazo

Ngexesha umzimba umzimba sifumana ilahleko fluid nje kuphela kodwa kuyimfuneko ukuba ukusebenza ngendlela eyiyo arhente yaso. Ngoko ke, kufuneka kufakwe ezintsha. Indlela ezakhiwe ngayo iziselo emidlalo ziquka izinto ezinjalo kuyimfuneko ukuba ephilayo, njengoko electrolytes kunye carbohydrate.

Electrolytes yenzelwa ukuba azalisekise imisebenzi ebalulekileyo ezintathu emzimbeni:

• kuba minerals kubalulekile;
• inxaxheba nokuhanjiswa ngendlela enye-kolwelo phakathi iinxalenye ezithile omzimba;
• ukuthatha inxaxheba esikalini asidi-base, nto leyo ebaluleke kakhulu ukuze likwazi ukusebenza okuqhelekileyo iiseli. Uluhlu electrolytes emzimbeni womntu ngolu hlobo lulandelayo: sulfate, phosphate, yesoda, chloride, nemagnesium, potassium, sodium.

Carbohydrate (nenika glucose) efumaneka umzimba esihlunwini wesibindi. Bona umthengisi main amandla. Inkqubo yoqeqesho likhupha idubule ngomzuzu malunga 4 grams carbohydrate. Ukuba ubude bayo iiyure ezingaphezu kwesinye enesiqingatha, isitokhwe kuhlala. Umzimba uya kuvelisa yintlama entsha glycogen ngaphambi ngaphezu kweeyure ezingama-48. Ngoko ke, iimbaleki kufuneka isiselo ekhethekileyo ngexesha umthambo. Kufuneka kuqondwe ukuba xa ephezulu amazinga wekhabohayidreyiti zidliwe kulwelo, icotha iya kukhululwa isisu.

Uphuza "imidlalo" umsebenzi kunye namandla ukuze-8% Kwathi esiswini ngesantya amanzi mmandla. Electrolytes (ingakumbi sodium kunye potassium), equlethwe tywala, ukunciphisa umchamo ukwakheka, ukukhawulezisa inkqubo kukufakwa ethunjini yaye bamqumbise ukulibaziseka kwiiseli ze ulwelo.

Amanzi imbaleki iyasebenza uqeqesho ixesha elide na isiselo engcono. It ayiqulathanga electrolytes, ayithethi kuthwala amandla kwaye ibangele ukuqunjelwa.

Ucalulo yeziselo zemidlalo kumxholo kwezinto eziluncedo

Kukho iindidi ezintathu ezingundoqo yeziselo nezahlukileyo kwipesenteji wekhabohayidreyiti kunye electrolytes:

1. iziselo Isotonic (carbohydrate anokuqulatha ukuya kwi-8%). Olu hlobo yeziselo ngokukhawuleza zivuselela neencindi ezilahlekileyo ukhulula uqeqesho uzimba buthathaka. Uhlobo enhle iziselo ukuba iimbaleki (umgama omde kunye ophakathi), bodybuilders, kuba nxaxheba kulo mdlalo (ikomiti) ezemidlalo.
2. iziselo Hypotonic (ipesenti esezantsi carbohydrate). Embuyisela ezilahlekileyo ngenxa umbilo fluid. Yokuba iimbaleki ezikhethiweyo abo angafunekiyo iikhabhohayidrethi anda, kodwa kukho imfuneko nizalise iziselo elahlekileyo. Oku kunokuba, umzekelo, umthambo.
3. iziselo Hypertonic (ukuba ipesenti ephezulu carbohydrate). Kufuneka ukuba azondle glycogen kwi kwezihlunu kwezihlunu.

iziselo Classification kwiimbaleki abafumana ixesha isihlobo

Nohlulwe iindidi ezimbini:

• yenzelwe ukusela ngexesha umthambo;
• yenzelwe ukusela emva ukusebenzisa.

iziselo Isotonic ilungu kwiqela lokuqala, kunye noogxa babo kunye Antioxidants. ukuba Benza ngokusekelwe iswekile. Bazizityebi kuzo iivithamini kunye nezakhiwo kwezimbiwa.

Uninzi iziselo ngenxa yemidlalo iqulethe imali eyaneleyo iswekile (ngokufuthi ukuya ku-10%). Loo ipesenti ephezulu wekhabohayidreyiti (nokuba iswekile okanye sucrose) kwandisa izinga ukufunxeka izondlo egazini. Namhlanje, izazinzulu ukuwuphumeza ukuba ezithandwa kakhulu iziselo ezisekelwe iswekile ukuphucula intsebenzo nonyamezelo ngexesha umthambo ingakumbi elide. Oku kungenxa yokuba ubonelelo nokunyuka izihlunu dystrophy carbohydrate, glycogen unciphiso kunye nokugcina inqanaba kunye nokulingana oksijini Antioxidants.

Iziselo yenzelwe ukusela emva imithwalo kwezemidlalo ezi peptidic kunye peptide-glutamine. carbohydrate zakutsha nithi, antioxidants, eziqokelelelene izimbiwa kunye hydrolysates zezityalo. Ezi iziselo ke ukubuyisela ngendlela ebonakalayo yembaleki ngokugqibeleleyo.

Peptide kwakhona ziquka carbohydrate njenge maltodextrin kunye nengqolowa okanye soya hydrolysates.

Wasela nayiphi na kwezi ndidi mfuneko zineevithamini amaqela B, A, tocopherol, ascorbic acid, zinc, intsimbi, selenium, nemagnesium kunye nezinye izondlo nezinto.

Indlela yokwenza isiselo imidlalo ekhaya?

Xa iziselo ekulungiseleleni lo hlobo kuyohluka izinto ezahlukeneyo baya kukhethwa kude incasa ezifunwayo kunye nedosi ulondolozo umsebenzi yomzimba.

I ilula isiselo sezemidlalo iresipi: 100 grams nancindi yeziqhamo (ekukhethwa ukuba esandula acudisiweyo) exutywe namanzi (350 grams) ndinithululele uwathandabuze. Ukuba ngexesha ukusebenza uqeqesho ethululwayo akwanelanga, unako ukunyusa ubungakanani iswekile kunye juice de ifikelela ratio kangangoko.

Kukho nenye iresiphi leyo ethandwa kakhulu phakathi abadlali. Ukuze alungiselele isotonic ethululwayo lezemidlalo udidi ekhaya kuya kufuneka: 20 iigrem ubusi (uyakwazi endaweni iswekile), uwathandabuze (yegram enye) seTyuwa, 30 ml efudumeleyo amanzi abilayo, 30 ml yejusi yelamuni esandul acofwa ze-orenji, iikomityi ezimbini abandayo ebilisiweyo amanzi. Xuba ityuwa kunye nobusi (iswekile) kunye namanzi ashushu. Galela amanzi abandayo kunye juice. Makhe ume ukuba imizuzu eli-10-15, kwaye ungakwazi usele.

isiphelo

Njengoko isiphelo onokubonwa kuyo ukuba ukusetyenziswa iziselo isotonic kufanele zonke iimbaleki zoqeqesho omandla ihlala ngaphezulu kweyure. Lungisa imveliso okunjalo kungaba ekhaya, ukukhetha olinganise ekunene, bazithengele ukutya wenza ukhetho kwi ingamanzi kunye nomgubo. I-powder Kubalulekile ukutyala imali wamanzi kucacise umenzi ukufumana ukufumaneka olufunwayo izinto. Kuyimfuneko ukusebenzisa imveliso onjalo ngokohlobo ubushushu.