Nawa ne Barasa Zaku Iya Sha Kafin Ya Fara Rikicewa da Jikinku?

Wadatacce

• Jikinku Kan Buga
• Abin da ke faruwa lokacin da kuke sha bayan motsa jiki
• Biyewar Rashin ruwa
• An Kashe akan Kalori
• Menene Haƙurin Ku?
• Layin Ƙasa Akan Booze
• Bita don

Idan kuna tunanin duk masu motsa jiki motsa jiki sune kwayayen kiwon lafiya waɗanda kawai ke shan gilashin jan giya ko vodka tare da matsi na lemun tsami, za ku yi kuskure sosai. A matsayin rukuni, masu motsa jiki suna sha fiye da wadanda ba masu motsa jiki ba, a cewar wani bincike daga Jami'ar Miami. Kuma yanayin hada barasa tare da motsa jiki ya fi girma fiye da shan sa'a kawai ko biyu na farin ciki. Studios suna ba da mashaya giya bayan-barre, tseren tseren cikas yana taya masu kammalawa murna tare da shaye-shaye mai sanyi, kuma yoga na ruwan inabi bai ma jira ya gama motsa jiki ba kafin ya zubo da barasa.

To wannan yana nufin barasa da motsa jiki suna tafiya tare da vodka da soda? Kuma nawa za ku iya sha kafin lafiyar ku ta fara shan wahala? Mun tattauna da wadata biyu kuma muna fatan amsoshin su ba duka bane.

Jikinku Kan Buga

Don fahimtar yadda buguwa ke shafar lafiyar ku, da farko kuna buƙatar fahimtar yadda giya ke shafar jikin ku gaba ɗaya. Sai kawai guda ɗaya na giya, giya, ko wiski zai rataya a cikin jikinka na kimanin sa'o'i biyu, kuma hantar ku za ta yi mafi yawan aikin karya barasa zuwa acetic acid, in ji Kim Larson, RDN, mai kamfanin Total Body Seattle kuma mai magana da yawun Kwalejin Gina Jiki da Abinci. Amma da zarar barasa ya shiga cikin jini ta ciki, zai kai kusan kowace gabo a jikinka.

A cikin 'yan mintoci kaɗan, barasa zai isa ga kwakwalwar ku inda ta ɓata hukunci, ta rage jinkirin aiki, da kuma shafar yanayi, in ji Paul Hokemeyer, Ph.D., masanin ilimin tabin hankali na NYC. Ba a ma maganar ba, yana shafar aikin injin kuma yana canza yadda kuke amsa abubuwan motsa jiki, in ji Hokemeyer.

Kuma ba kwa buƙatar sha har zuwa cutar hanta mai kitse (yanayin da aka haɓaka daga yawan shan giya akan lokaci) don duk waɗancan daren bar-to-mashaya don fara ɗaukar nauyi akan lafiyar ku ... da na 1 rep max.

Abin da ke faruwa lokacin da kuke sha bayan motsa jiki

Buga wannan rukunin sansanin-sansanin gwargwadon yadda kuke so, amma idan kun ɗaukaka shi zuwa mashaya nan da nan, ba za ku taɓa gina ganimar mafarkinku ba. Masu shaye -shaye suna yin allura tare da homonin ku da amsa kumburi ga motsa jiki, wanda ke sa ya zama da wahala ga jikin ku ya gyara kuma ya murmure daga ƙananan ƙwayoyin hawayen da ke faruwa yayin horo, in ji Hokemeyer. Don ganin waɗancan nasarorin, jikinku yana buƙatar gyara waɗancan hawayen kuma ya ƙara ƙarfi. Amma idan barasa ya shiga jiki, jikinka ya shagaltu da daidaita barasa maimakon ko murmurewa daga wannan motsa jiki, in ji Larson.

Kuma samun wannan, wani binciken da Northwestern Medicine ya gano cewa zaku iya shan ƙarin giya a kwanakin da kuke motsa jiki. Bugu da ƙari, mummunan tasirin barasa akan gyaran tsoka da haɓakawa ya ninka idan kun kama giya maimakon man fetur mai kyau bayan motsa jiki kamar furotin, carbohydrates, da fats, in ji Larson. (Idan kuna zana abin da ba ku so kamata ku ci abinci, duba jagorar mu ga mafi kyawun kayan abinci bayan kowane motsa jiki.)

Ayyukan motsa jiki masu wuyar gaske suna zubar da shagunan glycogen (karanta: makamashi) a cikin jikin ku, kuma sha yana hana wannan farfadowa da sake caji. Kimiyya ta nuna cewa ’yan wasan da ke shan barasa a kalla sau ɗaya a mako sun fi sau biyu fiye da waɗanda ba masu shan giya ba don samun rauni, tare da masu bincike suna nuna yatsa kan "sakamakon ragi" na barasa, wanda ke rage wasan motsa jiki.

Biyewar Rashin ruwa

Kun riga kun san cewa kuna rasa ruwa da electrolytes ta hanyar gumi lokacin da kuke aiki, wanda zai iya haifar da dizziness da bushewa.(BTW, ga yawan ruwan da yakamata ku sha yayin da bayan ajin yoga mai zafi)

Amfani da barasa yana jinkirta dawowa bayan motsa jiki, a wani bangare ta hanyar jinkirta sake dawo da ruwa, wanda zai iya rinjayar aikin, in ji Larson. Duk da haka, ba duk masana sun yarda da wannan batu ba. A zahiri, bincike ya gano cewa shan giya bayan motsa jiki mai wahala ya isa azaman kayan aikin bushewar ruwa, ko kuma aƙalla, shan giya ba shi da irin diuretic mai amsawa bayan motsa jiki kamar yadda zai kasance a kowane dare.

Ba tare da la'akari da haka ba, lokacin da aka jinkirta sake shan ruwa bayan motsa jiki, tsokoki suna murmurewa sannu a hankali kuma ana dawo da glycogen da sannu a hankali, duka biyun na iya kawo cikas ga aikin gabaɗaya, musamman a ranakun horo na gaba, in ji Larson.

Rashin ruwa na barasa ba kawai batun bane bayan motsa jiki, amma yana ɗaukar babban tasiri akan jadawalin lafiyar ku idan kun yi daren dare a rana. kafin horo, kuma. Rashin ruwa mai sa maye na iya rage aikin da kashi 10 ko fiye, in ji ta. Wannan saboda motsa jiki yayin da yunwa kuma ke rage samuwar man glucose a yayin motsa jiki, wanda ke nufin tabbas ƙishirwa za ku ji kuma da karancin kuzari. Layin ƙasa: Ko dai tsawonsa, saurinsa, ko ƙarfinsa, ƙoshin lafiyar ku zai sha wahala.

An Kashe akan Kalori

Idan kun kasance cikin koshin lafiya, wataƙila kuna cikin abinci mai lafiya. Duk da yake babu wata ka'ida da ta ce idan ka ɗaga kana buƙatar ƙidaya macros ɗinka, mai yiwuwa ba za ka so ka ɓata adadin kuzari na yau da kullun akan abinci mara kyau ba ko abinci mara kyau. Kuma, da kyau, barasa yana cike da kalori mara amfani. Wannan saboda a zahiri babu sinadirai masu fa'ida a cikin buguwa, kuma ko da abin sha daya ne zai iya tattara adadin kuzari (da sukari) da ba dole ba, in ji Larson. (Tafi siyayyar kayan abinci: Abinci mai lafiya 20 waɗanda ke ba ku kowane sinadirai da kuke buƙata)

Yayin da wasu 'yan wasa za su yi ƙoƙari su shawo kan wannan doka ta hanyar shan wani abin sha mai ƙarancin kalori kamar tequila, illar barasa akan farfadowar wasanni iri ɗaya ne, in ji Hokemeyer. " Barasa barasa ce," in ji shi.

Menene Haƙurin Ku?

A bayyane yake, akwai kofa ga kowane ɗan wasa lokacin da barasa ya zama mai lahani ga wasan motsa jiki (misali, yana sa aji na HIIT ya ji rashin ɗan adam da hawan keke yana jin azaba), bisa ga bincike. Ba abin mamaki ba, wannan ƙofar ta bambanta ga kowa, in ji Hokemeyer.

Don gano yawan barasa da za ku iya sha (ba kawai a zama ɗaya ba, amma a gaba ɗaya) kafin ya fara yin rikici tare da burin motsa jiki, ya ce yana da sauƙi kamar bin diddigin ci gaban ku. "Idan ba ku buga alamar ku ba a cikin takamaiman lokaci na musamman, kuna buƙatar duba zaɓin salon ku (kuma shan barasa ya kamata ya kasance a saman wannan jerin)," in ji shi. Idan ba za ku koya ta hanyar gwaji da kuskure ba, ƙa'idar yatsa don shan barasa mai matsakaici shine sha ɗaya a rana ga mata, in ji Larson. Menene ƙari, tuna cewa giya tana shafar mata daban da maza, wanda ke nufin kuna sarrafa giya daban kuma ku zama masu maye da sauri, koda kuna shan adadin daidai gwargwado, a cewar rahoto a cikin abin da Matasa ke Bukatar Ku sani Game da Barasa.

Layin Ƙasa Akan Booze

Shin da gaske game da ayyukanku yana nufin kuna buƙatar rantsar da barasa gaba ɗaya? Yin bushewa zai taimaka muku ci gaba da kasancewa kan madaidaiciyar sifa, amma ba daidai bane ga yawancin 'yan wasan yau da kullun. Wasu alamomi don iyakance bacin rai da tasirin dare a kan lafiyar ku sun haɗa da zaɓar abin sha tare da ƙarancin abun cikin barasa, shan ƙarancin abin sha a jere, da tabbatar da shan ruwa da yawa yayin da kuma bayan fitar dare.

Samun sha na lokaci-lokaci ko biyu bayan motsa jiki hanya ce mai ban sha'awa don bi da kanku bayan Tabata mai cike da burpee, kuma ba zai kawo cikas ga ci gaban ku ba sai dai idan kun kasance akan shirin horo na musamman don tsere ko gasar ƙarfi. Idan kun faɗi cikin wannan rukunin na ƙarshe, yi haƙuri, amma mafi alh stayri ku nisanta kan ku har sai kun murƙushe wannan burin. Kuma ku tuna, idan za ku sha, ku tabbata ku mai da hankali sosai ga abincinku, ku ƙara yawan 'ya'yan itatuwa da kayan marmari masu gina jiki, sunadarai masu ɗimbin yawa, carbs na hatsi, da fats masu ƙoshin lafiya don daidaita sikelin.

Bita don