Cikakken Jagoranku na Shaye-shaye

Wadatacce

• Menene ainihin a cikin abubuwan sha na wasanni?
• Ruwa
• Carbs
• Masu lantarki
• Yaushe kuke buƙatar ainihin abin sha na wasanni?
• Iri daban -daban na Shaye -shaye da Foda
• Shirye-shiryen Shaye-shaye na Wasanni
• Abubuwan shaye -shaye na Foda
• Allunan Abin sha na Wasanni
• Bita don

Abubuwan sha na wasanni sune kawai abubuwan sha masu launin neon waɗanda suke da cutar da ku kamar soda, daidai? To, ya dogara.

Ee, abubuwan sha na wasanni suna da sukari da yawa. -Kwalbar kwalba guda 16.9 ta ƙunshi fiye da cokali bakwai na ƙarin sukari, ”in ji Angie Asche MS, RD, na Eleat Sports Nutrition, LLC. Wannan ita ce hanya mafi yawan sukari fiye da yawancin mutane yakamata su samu ko buƙata a cikin abin sha. "Wannan yana ba da kuzarin da ya wuce kima ba tare da muhimman abubuwan gina jiki ba kuma yana iya haifar da hauhawar jini a ko'ina cikin yini," in ji mai rijista Kelly Jones, M.S. Bugu da ƙari, wasu abubuwan sha na wasanni suna ɗauke da ɗanɗano na wucin gadi, kayan zaki, da launuka, waɗanda mutane da yawa suka fi so su guji. (Masu Alaka: Waɗannan Sabbin Kayayyakin Suna Juya Ruwan Gishiri Ya zama Abin sha Mai Kyau)

An tsara abubuwan sha na wasanni don taimakawa tare da hydration da mai a lokacin motsa jiki mai tsanani, amma batun (da kuma inda mummunan rap ya samo asali) shine lokacin da mutane suka kai ga abin sha na wasanni lokacin da ba su da daya. A'a, ba kwa buƙatar Gatorade lokacin da kawai kuke cin abincin ku a teburin ku ko bayan sanadin minti 20 akan elliptical. "Idan aikinku ya ɗauki awa ɗaya ko ƙasa da haka, akwai yuwuwar cewa ba lallai ne ku buƙaci abin sha ba," in ji Angie Asche MS, RD, na Eleat Sports Nutrition, LLC.

Menene ainihin a cikin abubuwan sha na wasanni?

Don amsa wannan, na farko, ga ɗan ƙarin game damenene ainihin abin sha a cikin wasanni?

Ainihin, abin sha na wasanni yana saukowa zuwa abubuwa uku - ruwa, carbs, da electrolytes.

Ruwa

Ruwa a cikin abin sha na wasanni ana nufin maye gurbin ruwan da ya ɓace daga gumi. Kwalejin wasannin motsa jiki ta Amurka (ACSM) ta ba da shawarar ga 'yan wasa su guji rasa fiye da kashi 2 na nauyin jikinsu daga ruwa yayin motsa jiki. Misali, bai kamata mace mai nauyin kilo 140 ta rasa fiye da fam 2.8 yayin motsa jiki. Idan hakan ta faru, wannan alama ce ta rashin ruwa mai tsanani. Kaiiya maye gurbin waɗannan ruwaye da ruwa, amma akwai maɓallan maɓalli guda biyu a cikin abubuwan sha na wasanni waɗanda zasu iya sa su zama mafi kyawun zaɓi a wannan yanayin.

Carbs

Wannan macronutrient yana taka muhimmiyar rawa a cikin kayan shaye-shaye na wasanni saboda "su ne mafi saurin ƙarfi na tsokoki yayin motsa jiki," in ji Kelly Jones, M.S. Carbs na iya zuwa cikin sifofi da girma dabam -dabam, amma duk sun rushe cikin glucose mai sauƙi, wanda ke ba da kuzari don ayyukan yau da kullun da kuma motsa jiki kamar motsa jiki. "Lokacin da carbs a cikin jikin ku suka lalace, ƙarfin da tsawon lokacin motsa jiki yana raguwa," in ji Jones. (Mai Alaƙa: Shin Kun Ji Rinsing Carb?)

Da kyau, abubuwan sha na wasanni yakamata su ƙunshi nau'ikan sugars guda biyu, kamar glucose da fructose (sukari na 'ya'yan itace), don taimakawa tare da shayar da hanji. Kowane sukari yana da abin jigilarsa (protein da ke taimaka masa ya isa inda ya kamata ya shiga cikin jiki) don motsa shi cikin ƙananan hanji. Idan da yawa daga cikin sukari an cinye shi, yana iya ƙone masu safarar kuma ya sa ruwan da ba a so ya shiga cikin hanji. Wannan yana haifar da kumburi, rashin jin daɗi har ma da raɗaɗi mai raɗaɗi. "Ta hanyar samun ciwon sukari guda biyu daban-daban, hanji zai iya ɗaukar carbohydrates cikin sauƙi, yana taimakawa wajen rage ciwon ciki wanda zai iya zama ruwan dare yayin motsa jiki," in ji Jones. (Masu Alaka: Abinci Guda 5 Da Ga alama- Marasa lahani waɗanda ke haifar da kumburin ciki)

Yawancin abubuwan sha na wasanni suna da kusan kashi 4-8 cikin ɗari, ma'ana akwai kusan gram 4 zuwa 8 na carbohydrates a cikin milliliters 100 na ruwa. Haɗin carbohydrate kashi 6-8 cikin ɗari daidai yake da adadin sukari da gishiri da aka samu a cikin jini, don haka yana ba da damar jiki cikin sauri ya sha ruwan.

Masu lantarki

Kalma mai ban sha'awa don kwatanta duka sodium da potassium, electrolytes suma sun ɓace cikin gumi. Sauya su wani muhimmin sashi ne na kasancewa cikin ruwa saboda suna haɓaka daidaiton ruwa a cikin jiki. Kwayoyin suna buƙatar samun ingantattun matakan sodium da potassium don yin aiki yadda ya kamata, kuma waɗannan matakan ana jefa su daga ɓacin rai lokacin da kuka bushe. Ko da yake sodium ya sami mummunan suna a duniya mai gina jiki, yana da muhimmanci ga 'yan wasa su maye gurbin asarar sodium a lokacin motsa jiki mai tsanani don hana rashin ruwa. "Yayin da gishiri [aka sodium] asarar na iya bambanta daga mutum zuwa mutum, asarar ta fi ban mamaki tare da aikin jimiri," in ji Jones. (Mai alaƙa: Yadda Ake Kwanciyar Jiki Lokacin Horar da Gasar Juriya)

Yaushe kuke buƙatar ainihin abin sha na wasanni?

Abubuwan sha na wasannisu ne masu amfani a wasu yanayi. Idan kuna motsa jiki a matsakaici zuwa babban ƙarfi na tsawon fiye da awa ɗaya, abin sha na wasanni zai ci gaba da yin aiki a matakin kololuwa. "Bayan kusan mintuna 60 na motsa jiki, kantin carbohydrate a cikin tsokoki suna raguwa, kamar yadda sukarin jini ke raguwa, wanda ke rage yawan kuzarin ku kuma yana sa gajiya ta shiga," in ji Jones. 'Yan wasan da ke horar da sa'o'i da yawa a kowace rana, kamar masu tseren marathon ko triathletes, suna cikin wadanda za su ci gajiyar abubuwan sha, in ji Asche.

Ka ɗan shaƙa kaɗan, kamar yadda wasu abubuwan sha na wasanni na iya haifar da matsalolin ciki, saboda ƙarancin iyawar jiki don ɗaukar adadin carbs da ruwa. Fara tare da shan 'yan sips a lokaci guda kuma ku rage allurar, ku faɗi oza huɗu don farawa. Idan ba ku da damuwa na GI, ƙara sha. Adadin da kuke buƙata ya dogara da nauyin jikin ku, yawan gumi, asarar sodium, da ƙarfin aikin, amma kyakkyawan yatsan yatsa shine oza takwas kowane minti 30 bayan aƙalla mintuna 60 na motsa jiki.

Iri daban -daban na Shaye -shaye da Foda

Idan kun ƙaddara abin sha na wasanni kyakkyawan ra'ayi ne a gare ku, za ku yi mamakin koyon yawan zaɓuɓɓuka da yawa. Zaɓin wace irin abin sha na wasanni ya zo ga fifikon mutum, amma Jones ya ba da shawarar shaye -shayen wasanni na foda wanda ke gauraya da ruwa, kuma tana ba da shawarar barin wani ɗanɗanon dandano ko launuka a duk lokacin da zai yiwu.

Shirye-shiryen Shaye-shaye na Wasanni

Daga cikin mashahuran zaɓuɓɓuka don abubuwan sha na wasanni shine nau'in kwalba a cikin hanyar abin sha. Rayuwa kusa da soda a kan ɗakunan ajiya, ba abin mamaki bane waɗannan suna samun irin wannan mummunan rap. Amma duk da haka, waɗannan zaɓuɓɓuka sun dace da ɗan wasa yayin tafiya, wanda baya son magance allunan ko foda. (Mai alaƙa: Megan Rapinoe Akan Farfaɗowa, Tsaftacewa, da Fiyayyen Halin Matan Da Ta Fi So A Wasanni)

• Gatorade (Sayi Shi, $ 31 don 24, amazon.com) daPowerade (Sayi Shi, $ 23 don 24, amazon.com) iri ne guda biyu waɗanda wataƙila za su iya tunawa. Dukansu suna kamanceceniya sosai dangane da sinadaran da dandano, kamar sukari, glucose, sodium, potassium, dandano na halitta,kuma launuka kamar rawaya #5. Asche ta ba da shawarar sabon Gatorade Organic ga abokan cinikin ta saboda ba ta da launuka na ɗan adam. Wadannan zaɓuɓɓuka guda biyu suna kama da kamanni, in ji Vitamin Water, amma suna da mafi kyawun rabo na carbs da electrolytes ga 'yan wasa. Ganin cewa, Ruwa na Vitamin ba shi da wani sinadarin potassium kuma yana da ƙasa a cikin carbs da kalori fiye da abubuwan sha na gargajiya.
• BODYARMOR (Saya It, $25 na 12, amazon.com) sabon yaro ne akan toshe wanda ke ɗaukar potassium fiye da sauran abubuwan sha na wasanni, godiya ga tushen ruwan kwakwa mai wadatar potassium. Idan kuna mamakin ko kuna buƙatar ƙarin potassium fiye da sodium, amsar ba zata yiwu ba. A zahiri kuna zufa kusan sau 7 fiye da sodium fiye da potassium. (Mai Alaƙa: Fa'idodin Kiwon Lafiya da Kimiyyar Ruwa na Kwakwa)
• Akwai nau'ikan abubuwan sha na wasanni masu ƙarancin kalori a kasuwa, tare da sababbi suna fitowa koyaushe. Tare da ciwon sukari shine babban abin damuwa na kiwon lafiya, ba abin mamaki bane cewa kamfanoni da yawa suna yin ƙananan zaɓuɓɓukan sukari ko abubuwan sha na wasanni tare da kayan zaki na wucin gadi. Wancan ya ce, bita na 2016 da aka buga a cikinJarida ta kasa da kasa na Abincin Wasanni da Metabolism na motsa jikigano cewa shan abin hawan sukari mafi girma don shayar da motsa jiki na tsawon mintuna 60 bai “warware” kalori da aka ƙone yayin aiki ba. A takaice dai, idan aka yi amfani da shi kamar yadda aka nufa, shan abin sha mai yawa na sukari mai yiwuwa ba zai taimaka wajen samun nauyi ba. Duk da haka, zaɓuɓɓukan ƙaramin kalori shirye-shiryen sha, kamarG2 (Sayi Shi, $ 10 don 12, amazon.com) daNooma (Saya It, $29 don 12, amazon.com), samar da kusan adadin kuzari 30 da kusan rabin sukari da adadin kuzari iri ɗaya kamar abubuwan sha na wasanni na yau da kullun. Waɗannan na iya zama taimako ga ƙananan motsa jiki da ke wuce fiye da awa ɗaya, kamar hawan keke mai annashuwa, ko ɗan gajeren lokacin motsa jiki mai ƙarfi wanda ke sa ku yi gumi sosai kuma kuna buƙatar ƙaramin adadin maye gurbin carb.

Abubuwan shaye -shaye na Foda

Fakitin foda suna ba ka damar shirya abin sha da kanka, wanda zai iya buƙatar ƙarin aiki fiye da kwalabe masu shirye-shiryen sha, amma ya fi araha kuma yana yanke filastik. (Masu Alaka: Cute Tumblers Waɗanda Za Su Ci Gaban Jiki Da Muhalli)

Da kyau, zaku bi umarnin fakitin don samun madaidaicin ruwa, electrolyte, da ma'aunin carb, amma kuna iya ƙara ƙarin ruwa idan kuna da ciwon ciki. Akwai tarin abubuwan sha na wasan motsa jiki don zaɓar daga, gami da:

• Labarin Skratch (Amma It, $ 19 na 20, amazon.com) shine mafi so a tsakanin 'yan wasa saboda yana amfani da abubuwan halitta kamar su sukari, lemun tsami, da ruwan lemun tsami. Hakanan yana da ƙarancin sukari fiye da sauran abubuwan sha na wasanni, tare da carbs kashi 4, yana mai da kyakkyawan zaɓi ga waɗanda suka lura da lamuran GI tare da wasu dabaru.
• Formula Tsarin Gatorade (Sayi Shi, $ 22 don 32-oz. Akwati, amazon.com) yana da ƙarin lantarki fiye da kowane abin sha na wasanni a kowane fanni, don haka zaɓi ne mai kyau don manyan rigunan sanyi ko yanayin yanayin zafi. Idan ba ku da tabbaci idan kun kasance babban siket mai nauyi, lura idan kun ƙare da fararen fim (gishiri kenan) akan fata ko rigar da ta jiƙa bayan motsa jiki. Idan haka ne, kuna gumi fiye da yawancin. (Mai Dangantaka: Shin Yana da Hadari don Yin Aiki a cikin Ruwa mai zafi?)
• Tailwind (Sayi Shi, $ 17 don 7, amazon.com) yana da ɗanɗanon '' ɗan ɗanɗano '' fiye da wasu zaɓuɓɓuka, kuma yana haɗa duka glucose da sucrose don taimakawa tare da shan carb.
• Liquid IV (Sayi Shi, $ 24 don 16, amazon.com) shine cakuda hydration na electrolyte wanda ke alfahari da sau biyu na abubuwan sha na wasanni na gargajiya, muhimman bitamin 5, kayan masarufi masu sauƙi da ganewa, da amfani da “fasahar jigilar salula” (CTT). Wadanda suka kirkiro sun ce kwarin gwiwarsu na amfani da CTT sun fito ne daga wani kimiyya mai suna Oral Rehydration therapy, wanda Hukumar Lafiya ta Duniya (WHO) ta kirkira domin ceto rayukan yaran da ke mutuwa sakamakon rashin ruwa a kasashen da ba su ci gaba ba. Suna da'awar cewa mafi kyawun rabo na Liquid IV na sodium zuwa glucose, ana jigilar ruwa cikin jikin ku da sauri fiye da ruwan sha kaɗai. Babu wani bincike kan wannan a cikin yawan 'yan wasa, amma yana iya zama darajar harbi idan kun ji kamar ruwan al'ada ko sauran abubuwan sha na wasanni ba su yanke shi.
• DripDrop (Sayi Shi, $ 10 don 8, amazon.com) yayi kama da Liquid IV, a cikin cewa likita ne ya haɓaka shi tare da farfaɗar da maganin rashin ruwa. Kamfanin ya yi iƙirarin cewa ƙirar da suka mallaka ta ba da matakan lantarki masu dacewa da lafiya daidai da ƙa'idodin WHO.

Allunan Abin sha na Wasanni

Kodayake ana iya tallata allunan narkewa azaman abin sha ga 'yan wasa, da yawa kawai suna ƙunshe da lantarki. "Babu ɗaya daga cikin waɗannan zaɓuɓɓukan da zai samar da isasshen carbohydrates, saboda ana nufin kawai su cika asarar electrolyte a cikin gumi," in ji Asche. Sugar a cikin abubuwan sha na wasanni ya zama dole don shayar da ruwa, amma wasu 'yan wasa sun fi son hada carbohydrates daga abinci tare da abin sha na lantarki. Idan ka zaɓi ɗaya daga cikin waɗannan zaɓuɓɓuka, Jones ya bada shawarar haɗawa da zuma ko busassun 'ya'yan itace don wasu carbohydrates.

• Nun (Saya It, $24 don 4 tubes/40 servings, amazon.com) Allunan sun ƙunshi 300 MG sodium da 150 MG potassium, wanda ya ɗan fi girma fiye da shirye-shiryen sha da abubuwan sha na wasanni. Suna da ɗan ganye na stevia, wanda ke ba da ɗanɗano mai daɗi ba tare da sukari ba, wanda zai iya tayar da ciki.
• Gu ruwa Shan Tab (Saya It, $24 don 4 tubes/48 servings, amazon.com) suna da kamanceceniya da Nuun tare da 320 MG na sodium, 55 MG na potassium kuma ana zaƙi da Stevia da sukarin rake.

Bita don