Sports ọṅụṅụ, mere na-aṅụ ha?

Ọtụtụ mgbe na ogologo na àgwà nke ọzụzụ usoro emetụta ume ụkọ na akpịrị ịkpọ nkụ. Ya mere, ka ahụ mejupụta bara uru bekee site ọkachamara na-eme egwuregwu na-aṅụ sports ọṅụṅụ na-ebu niile dị mkpa mineral na vitamin iweghachi agakwaghị arụ ọrụ. Ha nwere ike zụrụ njikere mere, na-akwadebe onwe gị.

Sports ọṅụṅụ ma ọ bụ mmiri: nke dị mma?

Enweghị nchịkwa ọmụmụ ụkọ ke idem slows metabolism na protein metabolism. Na usoro nke na-azụ a onye sweats kpamkpam. Kemgbe ahụ anyụpụ si mmiri mmiri na mineral chọrọ maka ọrụ nke magnesium, calcium, sodium na potassium (akpọ electrolytes). Na a na n'aka-eduga ná akpịrị ịkpọ nkụ na selata ọbara tụkwasị usoro. Iji weghachi ọrụ ahụ dị mkpa iji jupụta ọnwụ nke oke mmiri na mineral. Ọ bụrụ na ndị ọzụzụ usoro anaghị adịru ihe karịrị otu awa, na mgbake bụ nnọọ adabara nkịtị mmiri. Ọ bụrụ na ike na ọzụzụ a haziri maka a ogologo oge, a na onye na-eri ihe pụrụ iche na-aṅụ maka egwuregwu, ha ngwa ngwa na-eji dochie ọmụmụ ọnwụ, na ịnwekwa vitamin na carbohydrates na-akwalite ọrụ nke uru ahụ. Mkpa karịsịa bụ usoro maka ahụ nwatakịrị ahụ, dị ka megide onye okenye, ọ gaghị enwe ike n'ụzọ zuru ezu mezie ha na mmiri na electrolyte itule.

The bekee gụnyere ke onunu maka na-eme egwuregwu na ihe ha pụtara

N'oge mmega ahụ na-enweta a na ọnwụ ọ bụghị nanị na ọmụmụ ma dị mkpa maka ịrụ ọrụ nke ọma nke ya mmadụ. Ya mere, ha ga-anọchi. The mejupụtara nke egwuregwu na-aṅụ na-agụnye ndị dị otú ahụ bekee mkpa maka organism, dị ka electrolytes na carbohydrates.

Electrolytes na-iji mezuo ihe atọ dị mkpa na ọrụ na ahu:

• dị oké mkpa minerals;
• abuana ke otu ụzọ na-mgbasa nke ọmụmụ n'etiti akụkụ ụfọdụ nke ahụ;
• na-akụkụ na acid-isi itule, nke dị oké mkpa maka kwesịrị ịrụ ọrụ nke mkpụrụ ndụ. List of electrolytes n'ime ahụ mmadụ dị ka ndị a: sulfate, phosphate, bicarbonate, chloride, magnesium, potassium, sodium.

Carbohydrates (nke na-anọchi anya glucose) hụrụ na ahụ na muscle na imeju na. Ha bụ ndị isi ike soplaya. Ọzụzụ usoro-ewe anyụpụ kwa nkeji maka ihe 4 grams nke carbohydrates. Na ọ bụrụ na ya oge ihe karịrị otu na ọkara awa, na ngwaahịa na-anọgide. The ahụ ga-emepụta a ọhụrụ ogbe nke glycogen dịghị tupu 48 awa. Ya mere, na-eme egwuregwu ga-a pụrụ iche ọṅụṅụ n'oge omumu. Ọ ga-aghọta na elu larịị nke carbohydrates iwesa ke a mmiri mmiri, na iji nwayọọ ga-atọhapụ afo.

Onunu "egwuregwu" n'ihi na ọrụ na carbohydrates ka 8% rue afo na a na-agba nke mmiri nkịtị. Electrolytes (karịsịa sodium na potassium), ẹdude ke onunu, belata mmamịrị guzobere, mee ngwangwa ndị absorption usoro na eriri afọ na akpali iche a na-egbu oge na mkpụrụ ndụ nke mmiri mmiri.

Mmiri maka na-eme egwuregwu na-agba ọsọ na a ogologo oge ọzụzụ bụ ndị kasị mma ọṅụṅụ. Ọ na-adịghị nwere electrolytes, ọ na-adịghị amị ume na ime ka bloating.

Nhazi ọkwa nke egwuregwu na-aṅụ na ọdịnaya nke bara uru bekee

E nwere atọ isi ụdị nke ihe ọṅụṅụ na iche na pasent nke carbohydrates na electrolytes:

1. Isotonic ọṅụṅụ (carbohydrate nwere ruo 8%). Nke a na ụdị nke ihe ọṅụṅụ ngwa ngwa nwetaghachi furu efu oke mmiri na-anapụta ọzụzụ ebelatawo ahụ ike. The ezigbo ụdị ọṅụṅụ maka ọgba ọsọ (ogologo na n'etiti anya), bodybuilders, maka sonyere nke game (otu) egwuregwu.
2. Hypotonic ọṅụṅụ (a ala pasent nke carbohydrates). Eweghachi furu efu site na ajirija ọmụmụ. Ha na-ahọrọ na-eme egwuregwu bụ ndị na-adịghị mkpa carbohydrates mụbara, ma e nwere mkpa idochi furu efu oke mmiri. Nke a nwere ike ịbụ ihe atụ, egwuregwu mmega.
3. Hypertonic ọṅụṅụ (nwere a elu pasent nke carbohydrates). Mkpa idochi glycogen na muscle anụ ahụ.

Nhazi ọkwa ọṅụṅụ maka na-eme egwuregwu na-anata ikwu oge

Subdivided abụọ ige:

• zubere maka aṅụ n'oge omumu;
• zubere maka aṅụ mgbe arụsi.

Isotonic ọṅụṅụ nke ìgwè nke mbụ, dị ka nke ọma dị ka ndị ogbo ha na antioxidants. Ha na-mere na ndabere nke sugar. Ha bụ ndị bara ọgaranya vitamin na ịnweta okụre.

Ọtụtụ n'ime ndị na-aṅụ maka egwuregwu nwere a zuru ezu ego nke sugar (mgbe ruo 10%). Ndị dị otú ahụ a elu pasent nke carbohydrates (ma glucose ma ọ bụ sucrose) enwekwu ọnụego nke absorption nke nri na ọbara. Taa, ndị ọkà mmụta sayensị mere egosiwo na oké lekwasị sugar dabeere ọṅụṅụ mma arụmọrụ na ntachi obi n'oge a karịsịa ogologo mmega. Nke a bụ n'ihi na ụba ọkọnọ nke muscular anụ ahụ na carbohydrates, glycogen Mbelata na ịnọgide na-larịị na-oxygen itule nke antioxidants.

Ọṅụṅụ zubere maka aṅụ mgbe egwuregwu ibu bụ peptidic na peptide-glutamine. Adịbeghị anya baa ọgaranya carbohydrates, antioxidants, ịnweta assemblages na osisi hydrolysates. Ndị a na-aṅụ na-zuru oke weghachi ọdịdị ahụ nke na-eme egwuregwu.

Peptide nwekwara nkejikotara carbohydrates dị ka maltodextrin na ọka wit ma ọ soya hydrolysates.

Ọṅụṅụ ọ bụla nke na edemede bụchaghị vitamin nke ìgwè dị iche iche B, A, tocopherol, ascorbic acid, zinc, ígwè, selenium, magnesium na ndị ọzọ nri na ọcha.

Olee otú ime ka a sports ọṅụṅụ n'ụlọ?

Mgbe na-akwadebe na-aba n'anya nke ụdị nwere ike ịdị iche iche dị iche iche Efrata ga-ahọrọ ruo mgbe mkpuruedemede uto na dose maka mmezi nke aru ọrụ.

Ihe kacha sports ọṅụṅụ Ntụziaka: 100 grams ọ bụla ihe ọṅụṅụ mkpụrụ osisi (ọkacha mma freshly squeezed) jiriwo mmiri (350 grams) na wụsa a tuo nke nnu. Ọ bụrụ na mgbe ọzụzụ mmetụta nke ihe ọṅụṅụ bụ ezughị, ị nwere ike dịkwuo ego nke sugar na ihe ọṅụṅụ ruo mgbe ọ esịmde ezigbo ruru.

E nwere ihe ọzọ Ntụziaka na-ewu ewu n'etiti ndị na-eme egwuregwu. Iji kwadebe isotonic sports ọṅụṅụ Atiya home ga-mkpa: 20 grams nke mmanụ aṅụ (i nwere ike dochie sugar), a tuo (otu gram) nke nnu, 30 ml nke na-ekpo ọkụ sie mmiri, 30 ml nke freshly squeezed lemon ihe ọṅụṅụ na mmanụ, abụọ iko nke oyi sie mmiri. Mix nnu na mmanụ aṅụ (sugar) na mmiri ọkụ. Yet mmiri oyi na ihe ọṅụṅụ. Ka-eguzo nke 10-15 nkeji, na i nwere ike na-aṅụ.

ọgwụgwụ

Dị ka a mmechi ya nwere ike kwuru na-eji isotonic ọṅụṅụ niile kwesịrị na-eme egwuregwu bụ ike ọzụzụ dịruru ihe karịrị otu awa. Kwadebe otú ahụ a ngwaahịa nwere ike ịbụ na ụlọ, ị na-ahọrọ nri otosịrị iru, na izu njikere mere nhọrọ ke mmiri mmiri na ntụ ntụ ụdị. Na ntụ ntụ bụ ihe dị mkpa na-akụ na ego nke mmiri kpọmkwem site na emeputa iji nweta ihe ndị ha chọrọ ịta nke bekee. Mkpa na-eji ndị dị otú ahụ a ngwaahịa na ụdị okpomọkụ.