Yana da mahimmanci ga 'yan wasa a tsakanin tsakanin motsa jiki masu motsa jiki ba kawai su ci abinci yadda ya kamata ba kuma daidaito, amma kuma su sha ruwa mai yawa. Tare da gumi, 'yan wasa suna rasa gishiri da ma'adinai, wanda ke cike da take hakkin gishirin ruwa, lalacewa cikin walwala, raguwar juriya da sautin tsoka, har ma da lalata kayan kashi.
Don kauce wa rikice-rikice da ƙara damuwa a zuciya, maimakon ruwa mai tsabta, ya fi kyau a yi amfani da mafita na wasanni na musamman - isotonic. Sun ƙunshi bitamin, ma'adanai, da ƙananan gishiri da sukari. Shagunan kayan abinci masu gina jiki suna ba da nau'ikan tsari mai amfani, amma zaku iya shan motsa jiki ta hanyar amfani da girke-girke masu sauƙi.
Muhimmancin daidaiton ruwan-gishiri
Yayin da gumi ya yi yawa, mutum ya rasa ba danshi kawai ba, har ma da gishiri masu mahimmanci - wutan lantarki: potassium, sodium, magnesium, chlorine.
Idan horo ya ci gaba na tsawon lokaci ko ya faru a lokacin yanayi mai zafi, dan wasan na iya zama mara ruwa. A lokaci guda, bai isa ba kawai a cika wasu ajiyar ruwa kawai. Tare da rashi na ma'adanai da take hakkin ma'aunin ruwa-gishiri, rayuwa da lafiya suna cikin haɗari. Don haka, alal misali, hyponatremia (asarar Na ions) yana haifar da asarar sautin zaren tsoka, raunin jijiyoyin jijiyoyin jiki kuma, sakamakon haka, kamuwa, kaifin saukar jini da kuma suma. Rashin potassium yana haifar da rushewar aiki na ƙwayoyin jijiyoyi da zuciya.
A likitanci, ana amfani da hanyoyin magance ruwa a baki don magance cututtuka masu tsanani da yanayin da ke tattare da rashin ruwa. A zahiri, waɗannan sune abubuwan shan isotonic iri ɗaya, amma tare da mafi munin alamun ɗanɗano.
Menene isotonics da camfin game da su
Babban bambanci tsakanin abubuwan shan isotonic da sauran abubuwan sha shine abinda ke cikin maganin electrolyte, wanda yake kusa da abun da ke cikin jini. Sun hada da abubuwa masu zuwa:
- Ma'adanai a cikin hanyar salts: potassium, sodium, magnesium, chlorine.
- Monosaccharides: glucose, dextrose, maltose, ribose.
- Vitamin, dandano, masu kiyayewa (ascorbic ko citric acid), L-carnitine ko creatine.
Daga mahangar likitanci, yin amfani da magungunan isotonic a lokacin horo mai ƙarfi da tsawaita maimakon ruwa na yau da kullun ya fi cancanta, tunda ba sa damun daidaituwar osmotic na plasma kuma ba sa haifar da ƙaruwa a cikin ƙwayoyin jini da yawan diuresis.
'Yan wasan da ke cin abubuwan sha na ma'adinai a gida suna lura:
- saurin jin ƙishirwa;
- cika albarkatun makamashi saboda carbohydrates;
- inganta wasan motsa jiki da jimiri yayin horo;
- hanzari na aikin dawowa bayan nauyi mai yawa.
Duk da sauki da fahimtar ka'idar aikin isoosmotic abubuwan sha a jiki, tatsuniyoyi da yawa sun ƙirƙira su. Anan ga wadanda suka fi kowa:
- "Ba su fi ruwan daɗi ba." Wannan ba gaskiya bane. Tsabtataccen ruwa yana cike da ƙananan gishirin ma'adinai, sabanin na isotonic, wanda ke nufin cewa baya cika buƙatun jiki yayin horo mai tsawo.
- "Ana iya maye gurbin Isotonics da ruwan sha." Waɗannan su ne shaye-shaye daban-daban tare da tasiri daban-daban. Maganin kafeyin, guarana da sauran ruwan magani na jiki, kodayake suna bada kuzari, amma a lokaci guda suna tsokano yawan fitowar fitsari da ƙarin asarar danshi da gishiri.
- "Yana da kyau koyaushe a sha su." Nazarin ya nuna rashin amfani da magungunan isotonic lokacin da motsa jiki ko motsa jiki bai wuce minti 90 ba.
- "Isotonic yana taimakawa rage nauyi." Ta kansu, maganin gishirin ma'adinai baya inganta asarar nauyi. Akasin haka, suna iya haifar da ɗan riƙe ruwa bayan horo mai tsanani da haɓaka adadi a kan ma'auni ta hanyar kilogiram 1-2.
- "Suna hanzarta cike gibin ma'adinai." Magungunan isotonic suna shan hankali a hankali fiye da, misali, maganin hypotonic. Wannan shine yadda kwayoyin halittar narkewa suke aiki. Amma dawowa zai kasance cikakke.
Bambanci tsakanin isotonic drinks da sauran abubuwan sha
Athleteswararrun athletesan wasa suna zuwa dabaru daban-daban don haɓaka aiki da ƙarfin jiki sosai. Saboda manyan nasarori da tsarin jiki mai kyau, a shirye suke su yi amfani da abubuwa masu fa'ida da inganci, gami da raunin giya ko maganin bioenergetics. Wannan ya haifar da rikice-rikice da yawa game da fa'idodi da rashin fa'idar abin sha na wasanni.
Idan muka dauki binciken kimiyya, hankali da ilimin kimiyyar halittar jiki a matsayin tushe, to babban bambance-bambance tsakanin isotonics da sauran abubuwa sune kamar haka:
- Water - a cikin maida hankali ne ma'adinai salts. Shan tsarkakakken ruwa, bashi yiwuwa a iya rama karancin su a jiki.
- Injiniyoyin wutar lantarki - a akasin haka ga tasirin ruwan-gishirin. Magungunan Osmotic sun sake dawo da shi, yayin da yawan shan makamashi yakan haifar da ƙara gumi, samar da fitsari da rashin ruwa.
- Barasa - a cikin sakamako akan jini da ƙwayoyin jini. Abubuwan sha na wasanni suna rage danko, haɓaka haɓakar ma'adinai na ruwan intercellular da cytoplasm. Alkahol yana aiki akasin haka. (anan zaka iya karanta game da illar giya akan jiki bayan horo).
Aiki, haɗuwa da bincike
Abun isotonic ya ƙunshi hadaddun gishirin ma'adinai da carbohydrates daidai gwargwado kamar yadda suke wanzu a cikin jini. Sau ɗaya a cikin hanyar narkewa, a hankali suna nutsuwa kuma suna jituwa cike da rashin ruwa da wutan lantarki. Saboda monosaccharides, abubuwan sha na isoosmotic suna sake ajiyar glycogen. Mafi sau da yawa, abin sha na wasanni yana ɗauke da sinadarin sodium da potassium, waɗanda suke da muhimmanci don kiyaye ƙwayoyin jikin mutum, da alli da magnesium. Don sake cika ƙarfin kuzarin 'yan wasa, ana amfani da carbohydrates masu sauri tare da bitamin C.
Bincike daga Jami'ar Edinburgh da ke Scotland ya nuna matsakaita yawan ƙarfin jimrewa a cikin 'yan wasan matasa masu shekaru 14 zuwa 18. Magungunan isotonic sun taimaka wajen kiyaye tsabtace jiki na yau da kullun, wanda, bi da bi, shine babban yanayin aiki na tsokoki da ƙwayoyin jijiyoyi.
Ba a ɗaukar abubuwan sha na Isoosmotic a matsayin doping kuma an yarda da amfani da su a cikin gasa, marathons, gudun kan-ketare, tseren keke da sauran ayyukan wasanni masu ƙwarewa.
Yaushe kuma yaya za'a dauka?
Babu madaidaiciyar umarni don abubuwan sha na isotonic. Masu ba da horo da likitocin wasanni sun ba da shawarar shan magunguna na musamman na lantarki kusan rabin sa'a kafin horo, a lokacin da bayan lodi na tsawon sama da awa ɗaya da rabi.
Mafi kyawun sashi shine 0.5-1 lita a kowace awa. A lokaci guda, da yawa daga cikin kwararru game da motsa jiki ba sa ba da shawarar a sha yayin horo, kawai kafin da bayan, don haka jiki ya fi bayar da tanadi kuma yana amfani da ƙwayoyin da aka adana don murmurewa.
Banda wasu nau'ikan kaya ne na dogon lokaci waɗanda ke buƙatar ƙara ƙarfin hali, misali, marathon ko gasa.
Wanene yake buƙatar isotonics kuma ta yaya tasirin liyafar zai yi tasiri?
Ana nuna abubuwan sha na Isotonic ba kawai ga 'yan wasa ba, har ma ga mutanen da ayyukansu ko yanayinsu ke hade da gumi mai aiki, alal misali, ma'aikata a shagunan zafi ko marasa lafiya masu fama da zazzabi.
Isotonic yana taimakawa wajen dawo da daidaiton ruwan-gishiri kuma ya guji mummunan tasirin lafiyar da ke tasowa daga rashin ruwa.
Abin sha na wasanni na iya zama mafi inganci yayin cinyewa kamar haka: 250 ml minti 20 kafin horo, sannan kuma 125 ml kowane minti 15 yayin aikin motsa jiki mai tsanani.
Idan makasudin horo shine asarar nauyi, zai fi kyau a guji magungunan isotonic.
Lokacin samun ƙarfin tsoka, bai kamata ku sha wannan abin shan a cikin ɓarke ɗaya ba. Glucose a cikin abubuwan da ke ciki zai haifar da fitowar adadi mai yawa na insulin, wanda, a karkashin mawuyacin hali, zai tilasta wa jiki ya fasa ba maiko kawai ba, har ma da ƙwayoyin tsoka don samun amino acid da ake buƙata don kumburi.
Cutar da sakamako masu illa
Rashin rashi a cikin gishirin ma'adinai, a zahiri, hani ne ga shan magungunan isotonic. Idan daidaiton ruwan-gishiri na al'ada ne, tozarta na iya faruwa yayin shan abubuwan sha. Gishiri da glycogen zasu riƙe danshi a cikin kyallen takarda. Ga mutanen da ke da hawan jini, wannan na iya haifar da hari.
Ana iya sanya gishirin da ya wuce kima a cikin gidajen abinci, yana lalata motsinsu kuma yana haifar da kumburi. Lu'ulu'u da kalkulen suna samarwa a cikin kodan, wanda ke haifar da faruwar urolithiasis.
DIY girke-girke
Abu ne mai sauki a shirya ruwan sha na iso-osmotic a gida. Ya isa a kiyaye ka'idar daidaiton gishiri da ma'adinai a cikin ruwa ta yadda zai zama daidai da jini.
Mai sauki isotonic
Ya ishe shi ya ɗauki ɗan gishiri, da ml na 100 na ruwan 'ya'yan itace da aka matse (apple, lemu, grapefruit) da ruwa miliyan 100.
Dangane da kayayyakin kantin magani
Don yin cakuda don abin sha, kuna buƙatar ɗaukar:
- 30 g na ascorbic acid;
- 15 g na kowane samfurin bushewa na baka;
- fructose, stevia ko foda sukari - 100 g;
- daɗin ci.
Sakamakon foda an gauraye shi sosai kuma an adana shi a cikin bushe, rufaffiyar ganga. Wannan adadin ya isa shirya lita 10 na isotonic.
Vitamin
Hakanan zaku iya wadatar da abin sha tare da bitamin da abubuwan amfani na bioactive idan kun ƙara babban cokali na zuma, ginger na ƙasa, Berry ko ruwan 'ya'yan itace, kayan cin abinci mai ƙanshi kamar guarana,' ya'yan itacen goji, ruwan kwakwa zuwa ɗan gishiri a kowace lita ta ruwa.
