Mokhoa oa ho Lula U na le Hydrated Ha U Koetlisetsoa Lebelo la Mamello

Litaba

• Baatlelete ba Hloka Sodium
• Saense ea Hydration
• Pele ho Morao le kamora ho ikoetlisa
• Tlhahlobo bakeng sa

Haeba u ikoetlisetsa peiso ea hole, mohlomong u tloaelane le 'maraka oa lino tsa lipapali tse tšepisang ho hydrate le ho matlafatsa lebelo la hau ho feta lintho tsa mohlankana ea latelang. Gu, Gatorade, Nuun-ho sa tsotelehe hore na o sheba kae, ka tšohanyetso o bolelloa hore metsi a hloekileng ha a na ho o kha.

Ho leka ho tseba hore na 'mele oa hau o hloka eng le hore na o ka ba neng ka botebo ferekanya. Ke ka hona re ileng ra u cheka.

Mona, litsebi tse phahameng tsa boikoetliso ba 'mele, litsebi tsa hydration, le bakoetlisi ba arolelana seo ba batlang hore u se tsebe ka ho lula u le metsi nakong ea nako e telele (le hore na ke hobane'ng ha metsi a hlile a le teng. haho joalo ho lekane).

Baatlelete ba Hloka Sodium

Ho na le mahlale a mangata a potapotileng mamello ea metsi, empa ka mantsoe a bonolo feela, a re: "Metsi ha a lekana, 'me metsi a hlakileng a ka theola monya oa mokelikeli," ho bolela Stacy Sims, Ph.D., setsebi sa boikoetliso ba' mele. le rasaense oa phepo e nepahetseng ea sebetsanang ka ho khetheha le hydration. Sodium, haholo-holo, e sebetsa ho thusa 'mele oa hau ho monya maro a joalo ka metsi, ho o boloka o le metsi, o re. "O hloka sodium ho kenya tšebetsong mekhoa e itseng ea lipalangoang ho pholletsa le lisele tsa mala ho kena maling."

Hape, kaha u lahleheloa ke sodium ka mofufutso, haeba u ikoetlisa ka nako e fetang lihora tse peli 'me u noa metsi feela, u ipeha kotsing ea ho hlapolla sodium e ngata maling a hao, ho hlalosa Corrine Malcolm, mokoetlisi ea mathang haholo Carmichael Training Systems. Sena se ka lebisa ho ho hong ho bitsoang hyponatremia, e leng ha maemo a sodium maling a le tlase haholo. Ho feta moo, matšoao a boemo bona a ka etsisa matšoao a dehydration-ho nyekeloa ke pelo, hlooho, pherekano le mokhathala, o re.

Empa hobane sebopeho sa mofufutso le sekhahla sa mofufutso se fapana ho ea ka motho, ho thata ho bolela hore na u hloka sodium e kae nakong ea ketsahalo ea mamello, ho bolela Sims.

Ka kakaretso, Malcolm o fana ka maikutlo a ka bang 600 ho isa ho 800mg ea sodium ka litara e le 'ngoe ea metsi le li-ounces tse 16 ho isa ho tse 32 tsa metsi ka hora nakong ea boikoetliso e tšoarellang nako e telele ho feta hora. Lihlahisoa tse nang le 160 ho 200mg ea sodium ka 8-ounce e sebeletsang le tsona ke libeche tse ntle, ho eketsa Sims.

Litaba tse monate ke hore ha ho hlokahale hore u nke sebaka sa sodium eo u lahleheloang ke eona hanghang ha u ntse u ikoetlisa. Sim o re: "'Mele o na le mabenkele a mangata a sodium." "Hafeela u ntse u ja le ho noa lijo tse nang le sodium ho tsona, u ntse u fana ka seo 'mele oa hau o se hlokang, kamoo o se hlokang ka teng." (Tlhokomeliso: Khaello ea Iodine e Eketsehile Har'a Basali ba Atlehileng)

Ho sebetsa le setsebi sa phepo ea lipapali se ngolisitsoeng ho ka u thusa hore u tsebe se u loketseng.

Saense ea Hydration

Taba e ngoe e atisang ho hlokomolohuoa mabapi le hydration e amana le osmolality, e leng tsela e majabajaba feela ea ho re "mohopolo oa eng kapa eng eo u e noang," ho bolela Malcolm.

Thupelo e nyane ea ho senyeha ha physiology: 'Mele oa hau o sebelisa osmosis - motsamao oa mokelikeli (ke hore mali, metsi, kapa seno sa lipapali tse chesitsoeng) ho tloha sebakeng se sa tebang ho ea ho se nang le matla a holimo-ho tsamaisa metsi, sodium le tsoekere, o rialo. Ha u ja kapa u noa ho hong, limatlafatsi tseo 'mele oa hau o li hlokang li kenngoa ke pampitšana ea GI' meleng oa hau. Bothata? "Lino tsa lipapali tse tsepamisitsoeng haholo ho feta mali a hau li ke ke tsa tloha pampitšaneng ea hau ea GI ho ea 'meleng mme li tla ntša mokelikeli liseleng, li baka ho ruruha, khatello ea maikutlo ea GI, mme qetellong ho felloa ke metsi 'meleng," ho bolela Malcolm.

Ho khothaletsa hydration, o batla seno sa lipapali se sa tebang ho feta mali a hau, empa se phahame ho feta 200 mOsm / kg. (Haeba o batla ho fumana biology ea pre-med le eona, osmolality ea mali e tloha ho 280 ho isa ho 305 mOsm / kg.) Bakeng sa lino tsa lipapali, tse fanang ka carbs le sodium, sepheo sa ho ba le osmolality lipakeng tsa 200 le 250 mOsm / kg. Haeba u ntse u ipotsa hore na lefats'eng u tlameha ho tseba hore na seno se nang le osmolality se na le bokae, ho thata, empa ho na le litsela tse 'maloa tseo u ka fumanang (kapa u etse khakanyo e rutehileng). Lik'hamphani tse ling li thathamisa litekanyetso tsena, leha u ka tlameha ho cheka hanyane ho li fumana. Nuun Performance e na le 250 mOsm/kg, palo eo u ka e fumanang webosaeteng ea bona. U ka boela ua lekanya osmolality ka ho sheba metsoako le karohano ea phepo e nepahetseng leiboleng. Ha e le hantle, ha u batle lik'habohaedreite tse fetang 8g ka li-ounise tse 8 ka motsoako oa tsoekere le sucrose, ho bolela Sims. Haeba ho khonahala, tlola fructose kapa maltodextrin kaha tsena ha li thuse 'mele ho monya maro.

Pele ho Morao le kamora ho ikoetlisa

Ho noa pele le kamora ho ikoetlisa ho thusa ho boloka boemo ba 'mele oa hau bo thabile ba tekano. Malcolm o re: "Ho kenella lipapaling tsa hau tse nang le metsi a mangata ho u thusa hore u se ke ua ikutloa u le betere feela empa hape ho kokobetsa tahlehelo eo ka tlhaho u lebelletseng ho e etsa nakong ea boikoetliso." (E amanang le: Libaka tse Hloahloa tsa Pele ho Kamora 'Morao le Kamora' Mosebetsi bakeng sa Boikoetliso Bohle

Khafetsa, hydration e ntle ka ho fetesisa e kenyelletsa feela ho ikoetlisa hantle letsatsi lohle (bala: ho se theole botlolo e kholo ea metsi metsotso e 10 pele u matha). Sheba 'mala oa pee ea hau ho bona hore na u tseleng e nepahetseng. Luke N. Belval, C.S.C.S., motsamaisi oa lipatlisiso Setsing sa UCYN sa Korey Stringer o re: "U batla hore e shebahale joalo ka lemone mme e se ke ea tšoana le lero la apole mots'eare." "Ha u batle hore moroto oa hau o hlake kaha seo se bontša hore ho na le metsi a mangata."

Kamora ho ikoetlisa, litholoana tse nang le metsi le meroho, kapa sopho e letsoai e ka thusa ho khutlisa sodium e lahlehileng, ho fana ka maikutlo a Sims. Batla litsela tsa ho fumana potasiamo e ngata hape. Sims o re: "Ke motlakase oa bohlokoa bakeng sa ho khutlisetsa metsi 'meleng kamora ho ikoetlisa." Litapole tse tsoekere, spinach, linaoa le yogurt kaofela ke mehloli e metle. "E 'ngoe ea mekhoa e metle ka ho fetisisa ea ho ntša metsi 'meleng ke lebese la chokolete," ho bolela Belval. "E na le maro, lik'habohaedreite, liprotheine le li-electrolyte tse ling."

U ka boela ua nahana ka tlatsetso letsatsi lohle. Nuun e fana ka matlapa a qhibilihang ao u ka a noang ka metsing letsatsi lohle.

Teko e ntle ea ho bona hore na u ka batla ho nahana ka tlatsetso ea electrolyte? "Bona hore na o na le letswai le leng diaparong tsa hao kamora ho ikwetlisa. Sena se kanna sa supa hore o jesi e letsoai," ho bolela Belval.

Hopola feela molao oa bohlokoa oa koetliso: U se ke ua leka letho le lecha ka letsatsi la lebelo. Hlahloba hydration ea hau (hammoho le phetoho efe kapa efe ea phepo e nepahetseng) pele, kamora nako, le nakong ea nako e telele, 'me u itlhahlobe: Na u hlokometse ho kenella ka matla kapa maikutlong? Na u ile ua peela nakong ea ha u ntse u matha? E ne e le 'mala ofe?

"Ho bohlokoa ho sheba hore na o ikutloa joang," ho hopotsa Malcolm. "Ho etsa liphoso ke karolo ea ho matha, empa ho etsa liphoso tse tšoanang hape hoa qojoa."

Tlhahlobo bakeng sa