John Myers
Ilanga liyakhanya, iikhilomitha ezimbalwa zokuqala zibhabha xa ubaleka. Kwinduli encinci, uya kuqalisa ukubila kwaye uya kunxanwa. Ekhaya uthoba iglasi yamanzi etephu: kodwa ngaba olu lolona khetho lulungileyo njengesiselo sezemidlalo?
Oku kubalulekile ngeziselo zezemidlalo
Ukuba umdlalo wakho ngumsebenzi nje omncinci kwaye imisebenzi yakho inqunyelwe ukukhwela ibhayisekile, ukuhamba okanye imijikelo embalwa echibini lokuhlambela, akufuneki ube nexhala malunga neziselo zezemidlalo. Umpompo okanye amanzi amaminerali anele ngokupheleleyo njengento yokucima ukoma. Kwabo baqeqeshelwa ngamandla kunye namabhongo, ukutya okulungileyo kwezemidlalo kuhlala kubandakanya iziselo ezifanelekileyo. Iziselo zezemidlalo zithatha indawo yeeminerali ezilahlekileyo ngokubila, zinika amandla ngexesha leeseshoni zoqeqesho ezinde, kwaye zinyanyezelwa kakuhle. Emva kokusebenza nzima, bakhuthaza ukuvuselelwa. Utywala ngokuqinisekileyo kufuneka bube yinto engafanelekanga: ayifanelekanga ukubuyisela ulwelo olulahlekileyo ngokubila kwaye, ngokutsho kwezifundo, kulibazisa ukubuyiswa kwemisipha. Nangona kunjalo, ukuba usela utywala obunxilisayo bengqolowa emva kokuzivocavoca, akukho nto iphosakeleyo oyenzayo - ngokuchaseneyo, isiselo se-isotonic sifanelekile kule nto.
Isotonic, Electrolyte, Amandla: kuthetha ntoni?
I-Isotonic ithetha ukuba ulwelo lunomlinganiselo ofanayo we-solutes njengeplasma yegazi. Iiminerali kunye neecarbohydrates zifunxwa kakuhle ngumzimba kule fomu. I-Electrolytes kwiziselo zisebenzisa oku: i-magnesium, i-potassium, kunye ne-sodium zinyibilika emanzini ngendlela elula. Iziselo ezinjalo zeminerali zihlala zineglucose okanye ezinye iindawo zecarbohydrates, kodwa zikwafumaneka ngaphandle kweswekile. Ukubunjwa kuyahluka kakhulu kuxhomekeke kwimveliso. Oku kusebenza nakwiziselo zamandla, ezihlala zine-caffeine, iivithamini, imibala, kunye ne-sweeteners ukongeza kwiswekile eninzi. Ngokuqhelekileyo azikhuthazwa njengeziselo zezemidlalo.
Kufuneka kuqulunqwe njani isiselo esilungileyo sezemidlalo?
Ngokutsho kweengcali zezondlo, kuphela i-60 ukuya kwi-80 grams ye-carbohydrates kwaye, kuxhomekeke kwimveliso ye-sweat, i-400 ukuya kwi-1000 milligrams ye-sodium iyadingeka njengezithako. Akunyanzelekanga ukuba uthenge umgubo okanye ugxile kule nto, unokwenza iziselo zakho zezemidlalo: xuba nje iinxalenye ezimbini zamanzi eminerali kunye nenxalenye enye yejusi yeapile kwaye wongeze intwana yetyuwa yetafile ukuba amanzi aphantsi kwisodium. Emva koqeqesho, unokuzoba kwiziselo zezemidlalo ezizeleyo nezixutyiweyo ezinevithamini: Iiresiphi zethu zeziselo zamandla zibonelela ngeengcebiso zemixube emnandi. Abadlali bamandla akufanele bakhohlwe umxholo weprotheyini eyaneleyo ukwenzela ukuba bafezekise ukukhula kwemisipha kunye nokukhawulezisa ukuvuselelwa kwemisipha.
Kufuneka usele kangakanani kwaye nini ngelixa usenza umthambo?
Ngemithwalo ukuya kuthi ga kwiyure, umzimba unokwenza ngokuqhelekileyo ngaphandle kokuthatha ulwelo. Ngaphandle: Kushushu kakhulu okanye usele kancinci kakhulu phambi kokuba uziqeqeshe. Kwiiseshoni zoqeqesho ezithatha iiyure ezininzi, kufuneka uqale ukusela ngaphambi kokuba unxanwe. Indlela yokuphepha ukuphelelwa ngamanzi emzimbeni. Nangona kunjalo, musa ukusela iilitha zamanzi okanye uya kukhupha i-sodium eninzi emzimbeni wakho. Oku ke kunokuba nefuthe lokunciphisa ukusebenza. Iziselo ezininzi zezemidlalo zinokunyanyezelwa kakubi kwaye zikhokelela kwiingxaki zesisu.
