Yadda Za A Ci Gaba Da Ruwa A Lokacin Da Ake Yin Horar Da Junan Jurewa

Wadatacce

• 'Yan Wasan Suna Bukatar Sodium
• Kimiyyar Hydration
• Hydration na Pre-da Post-Workout
• Bita don

Idan kuna horarwa don tseren nesa, tabbas kun saba da kasuwar kayan shaye-shaye na wasanni masu alƙawarin samar da ruwa da kuzarin gudu fiye da kayan saurayi na gaba. Gu, Gatorade, Nuun-duk inda ka duba, kwatsam ana ce maka ruwa mai tsabta ba zai yanke shi ba.

Ƙoƙarin gano abin da jikin ku ke buƙata da kuma lokacin da zai iya zama da gaske rudani. Shi ya sa muka yi maka tono.

Anan, ƙwararrun likitocin motsa jiki, ƙwararrun hydration, da masu horarwa suna raba abin da suke so ku sani game da kasancewa cikin ruwa yayin doguwar tafiyarku (kuma me yasa da gaske ruwa ba isa).

'Yan Wasan Suna Bukatar Sodium

Akwai kimiyya da yawa da ke kewaye da hydration na jimiri, amma a sauƙaƙe, yana tafasa zuwa ga wannan: "Ruwa bai isa ba, kuma ruwa mara kyau na iya rage yawan sha ruwa," in ji Stacy Sims, Ph.D., masanin ilimin lissafin motsa jiki. da masanin kimiyyar abinci mai gina jiki wanda ya ƙware a cikin ruwa. Sodium, musamman, yana aiki don taimakawa jikin ku sha ruwa kamar ruwa, yana kiyaye ku ruwa, in ji ta. "Kuna buƙatar sodium don kunna wasu hanyoyin sufuri a fadin ƙwayoyin hanji cikin jini."

Hakanan, tunda kuka rasa sodium ta hanyar gumi, idan kuna motsa jiki sama da awanni biyu kuma kuna shan ruwa kawai, kuna fuskantar haɗarin murƙushe sinadarin sodium na jini, in ji Corrine Malcolm, babban kocin a Carmichael Training Systems. Wannan na iya haifar da wani abu da ake kira hyponatremia, wanda shine lokacin da matakan sodium a cikin jini yayi ƙasa sosai. Bugu da ƙari, alamun yanayin na iya kwatanta alamun rashin ruwa-tashin zuciya, ciwon kai, rudani, da gajiya, in ji ta.

Amma saboda yawan gumi da gumi yana bambanta daga mutum zuwa mutum, yana da wuya a faɗi adadin sodium da kuke buƙata yayin taron jimiri, in ji Sims.

Gabaɗaya, Malcolm yana ba da shawara game da 600 zuwa 800mg na sodium a kowace lita na ruwa da ruwan sha 16 zuwa 32 a awa ɗaya yayin motsa jiki wanda ya fi tsawon sa'a guda. Samfuran da ke da 160 zuwa 200mg na sodium a kowace hidimar 8-ounce suma kyawawan fare ne, in ji Sims.

Labari mai dadi shine cewa ba kwa buƙatar maye gurbin * duk * sodium da kuka rasa yayin motsa jiki. "Jiki yana da shaguna masu yawa na sodium," in ji Sim. "Idan dai kuna ci kuna shan abinci tare da sodium a cikinsu, kuna samar da abin da jikin ku ke buƙata, kamar yadda yake buƙata." (Lura: Karancin Iodine yana karuwa a tsakanin mata masu dacewa)

Yin aiki tare da likitan cin abinci mai cin abinci mai rijista shima zai iya taimaka muku shiga cikin abin da ya fi muku kyau.

Kimiyyar Hydration

Wani batun sau da yawa da ba a kula da shi ba game da hydration yana da alaƙa da osmolality, wanda kawai hanya ce mai ban sha'awa ta faɗin "ƙarfin duk abin da kuke sha," in ji Malcolm.

Ɗaliban karatun ilimin lissafi: Jikin ku yana amfani da osmosis-motsi na ruwa (watau jini, ruwa, ko abin sha na narkar da narkar da shi) daga yanki mai ƙarancin hankali zuwa ɗayan babban mai da hankali don jigilar ruwa, sodium, da glucose, Ta ce. Lokacin da kuke ci ko sha wani abu, abubuwan gina jiki da jikin ku ke buƙata suna shiga ta hanyar GI a cikin jikin ku. Matsalar? "Shaye-shaye na wasanni waɗanda suka fi maida hankali fiye da jinin ku ba za su motsa daga sashin GI zuwa jiki ba kuma a maimakon haka za su fitar da ruwa daga sel, haifar da kumburi, damuwa GI, kuma a ƙarshe. rashin ruwa, "in ji Malcolm.

Don haɓaka shayarwa, kuna son abin sha na wasanni wanda bai fi maida hankali ba fiye da jinin ku, amma ya fi 200 mOsm/kg. (Idan kuna son samun duk ilimin halittu na pre-med tare da shi, osmolality na jini ya tashi daga 280 zuwa 305 mOsm/kg.) Don abubuwan sha na wasanni, waɗanda ke ba da carbs da sodium, niyya don osmolality tsakanin kusan 200 zuwa 250 mOsm/kg. Idan kuna mamakin yadda a cikin duniya yakamata ku san nawa osmolality abin sha yake, da kyau, yana da wayo, amma akwai wasu hanyoyi guda biyu da zaku iya gano (ko yin ƙididdigar ilimi). Wasu kamfanoni suna lissafin waɗannan dabi'u, ko da yake kuna iya yin ɗan ɗan tono don nemo su. Ayyukan Nuun yana da 250 mOsm/kg, adadi da zaku iya samu akan gidan yanar gizon su. Hakanan zaka iya auna osmolality ta hanyar kallon abubuwan sinadarai da raguwar abinci mai gina jiki akan lakabin. Da kyau, kuna son fiye da 8g jimlar carbohydrates a kowane oza 8 tare da cakuda glucose da sucrose, in ji Sims. Idan za ta yiwu, tsallake fructose ko maltodextrin saboda waɗannan ba sa taimakawa jiki ya sha ruwa.

Hydration na Pre-da Post-Workout

Shan kafin da bayan motsa jiki yana taimakawa wajen kiyaye yanayin jin daɗin jikin ku na daidaito. Malcolm ya ce "Shiga cikin ruwan da ke da ruwa mai kyau yana taimaka muku ba kawai jin daɗi ba har ma yana rage asarar da kuke tsammanin zai faru yayin motsa jiki," in ji Malcolm. (Mai alaƙa: Mafi kyawun abubuwan ciye-ciye kafin da bayan aikin ga kowane motsa jiki)

Sau da yawa, mafi kyawun isasshen ruwan sha kawai yana haɗawa da yin ruwa mai kyau a cikin yini (karanta: ba saukar da babbar kwalbar ruwa mintuna 10 kafin guduwa). Bincika kalar kwakwalen ku don ganin ko kuna kan hanya madaidaiciya. Luke N. Belval, C.S.C.S., darektan bincike a Cibiyar Korey Stringer ta UCONN ya ce "Kuna son ta yi kama da lemo da ƙasa kamar ruwan 'ya'yan apple." "Baka son fitsarin ya fito fili domin hakan na nuni da yawan ruwa."

Bayan motsa jiki, 'ya'yan itacen ruwa da kayan lambu, ko miyan miya za su iya taimakawa dawo da sodium da aka rasa, in ji Sims. Nemo hanyoyin samun ƙarin potassium, ma. Sims ya ce "Mabuɗin lantarki ne don sake motsa jiki bayan motsa jiki," in ji Sims. Dankali mai daɗi, alayyafo, wake, da yogurt duk tushe ne mai kyau. "Ofaya daga cikin mafi kyawun hanyoyin maye gurbin ruwa shine madarar cakulan," in ji Belval. "Ya ƙunshi ruwa, carbohydrates, sunadarai, da wasu kayan lantarki."

Hakanan zaka iya yin la'akari da kari a cikin yini. Nuun yana ba da allunan da za a iya narkewa da za ku iya sha cikin ruwa tsawon yini.

Gwaji mai kyau don ganin ko kuna iya yin la'akari da ƙarin ƙarin electrolyte? "Duba ko kuna da wani gishiri a cikin tufafinku bayan yin aiki. Wannan na iya nuna cewa kai mai gishiri ne," in ji Belval.

Kawai ku tuna dokar zinare ta horo: Kada ku gwada sabon abu a ranar tseren. Gwada hydration ɗin ku (da duk wani canjin abinci mai gina jiki) kafin, bayan, da kuma lokacin dogon gudu, sannan duba tare da kanku: Shin kun lura da tsoma cikin kuzari ko yanayi? Shin kun yi kuskure yayin tseren ku? Wane launi ne?

"Yana da mahimmanci a kalli yadda kuke ji," in ji Malcolm. "Yin kuskure wani bangare ne na tsere, amma sake yin kuskure iri ɗaya abu ne mai yuwuwa."

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