Abantu abaninzi bazama ukukhetha iziphuzo ezivame ukupapashwa kumabonwakude. Ukupapashwa kuthetha ngeenzuzo zabo xa kuthelekiswa namanzi aqhelekileyo. Nangona kunjalo, abanye abantu benza iimpazamo xa bekhetha isiselo esifanelekileyo. Kwaye ukhetho luxhomekeke kwimigudu yekhonkrithi. Kukho iintlobo ezininzi ezisisiseko zokunxila ezinokuthi zitshise ukoma kwakho ngexesha nangemva kokuzivocavoca.
Ngoko, ngexesha lomzimba umzimba ulahlekelwa ngumkhuhlane. Icandelo lalo senza ngenxa yomphunga wamanzi kwi-air exhaled. Ukuba kusetyenziswe indawo eseleyo, utywala kufuneka. Ngaphandle koko, igazi liyancipha, liqhuba umthwalo onzima kwinkqubo yokujikeleza. Ukugqithisa, ukungonakaliswa kweentlalo-ntle, ukunyanzeliswa kwamanzi kunye nokulahleka kwengqondo kunokuthi kwenzeke.
Ndingawasela malini amaninzi?
Ngaphambi kokuba uqeqeshe, kufuneka uphuze i-400-600 ml yamanzi. Musa ukusela yonke into ngokukhawuleza, uphuze ngokukhawuleza, kwi-sips encinci. Ngexesha lokuzilolonga, sasaza i-dosing ye-liquids efanelekileyo, ngokukhethekileyo usebenzisa i-plug-in ekhethekileyo, ongayisebenzisa ngokukhawuleza nangempumelelo ngokumalunga ne-150-350 ml nganye ngemizuzu engama-20. Isidingo sakho sokungcola sincike kwisisindo (abantu abanzima kakhulu kufuneka baphuze ngaphezulu), ekungcoleni komoya, ngamandla ekusebenzeni.
Ukuphucula umgangatho womzimba kuthintela ukulahlekelwa kombane. Abasetyhini badinga ngaphantsi ukusela, kuba abasetyhini bavele baphuphe ngaphantsi.
Ngokuhambelana nophando, emva koqeqesho, kufuneka uphuze umbane ngokumalunga nesisindo esilahlekileyo. Oku kungabalwa lula ngokuzilinganisela ngaphambi nangemva koqeqesho. Kufuneka uphuze malunga ne-50 ml nganye i-100 gram. ukulahleka komzimba.
Inani lemali kufuneka lihlaziywe, ngokusekelwe kwenkcitho yekhalori yansuku zonke. Ukuba oku, umzekelo, iikhalori ezingama-3000, ngoko kufuneka uphuze iilitha ezintathu zamanzi ngosuku. Kuzo zonke iikhalori ezili-1000 kufuneka zilandele ireyitha yamanzi.
Ndifanele ndiyisele ntoni?
Ukuze uphendule umbuzo wokuthi iziphuzo zokusela ziyancoma njani, kufuneka uqale uqwalasele uluphi uhlobo lomzamo owenzayo.
Ukuqeqesha ngeqondo eliphantsi okanye elilinganayo elihlala lingaphantsi kweyure
Ngexesha lezinto ezinjengokuhamba ngokukhawuleza, ukubhukuda okucothayo kunye nokuhamba ngebhayisikili, ukulahleka komzimba kungancinci. Okwesithathu kunokucinywa ngokucocekileyo, kusekhona amanzi. Nasiphi na isiselo, ngokusemgangathweni, siya kuzuza, njengoko iqondo lokukhulelwa kwamanzi kule ncinane lincinci.
Ukuqhutyelwa komgangatho ophakamileyo ohlala ngaphantsi kweyure
Uqeqesho oluphakamileyo oluphezulu lunokubandakanya: ukusebenza, i-tenisi, ukuhamba ngebhayisikili, ukuqeqesha ubunzima. Ngemizamo enjalo, utywala lubaluleke kakhulu. Ukuba uhlala kwiindawo eziphezulu zokushisa kunye nomswakama ophezulu, uya kulahlekelwa ngamanzi amaninzi. Ukungabi nalutho kungcono kunamaphuza okhethekileyo aqule ukuya kuma-8 amagremu e-carbohydrate nge-100 ml.
Iziphuzo ze-Hypotonic ziqulethe kwi-4 grams ye-carbohydrates nganye kwi-100 ml ye-fluid kunye ne-osmolarity yayo, okanye umxholo we-solids kumanzi (okubalulekileyo kwinqanaba lokumunca) liphantsi kunamanzi omzimba. Ngenxa yoko, isiselo siphuthuma ngokukhawuleza kunamanzi aqhelekileyo, ngokubonga ngokukhawuleza. Kukho iziphuzo ezifanayo ezibandakanya ukuya kwi-8 g ye-carbohydrates nganye nge-100 ml. Banikezela ngokukhawuleza kwamandla okutya ngendlela ye-carbohydrates, ngoko ke siyakwazi ukuqeqesha ngokufanelekileyo.
Ukukhethwa kweziphulo, nangona kunjalo, kuxhomekeke ekukhethweni kwakho, kuba ezinye iziphuzo ze-isotonic ziphezulu kakhulu kwiinkxalabo kwaye zingalimaza inambuzane yesisu. Abantu abaziva besindayo emva kokudla iziphuzo zezemidlalo mabaqiniseke ukuba bakhethe amanzi alula. Nceda uqaphele ukuba sinokuyilungiselela iziphuzo zezemidlalo ze-hypotonic ngokusebenzisa indlela yokulandelelanisa amanzi.
Ukuqhutyelwa komsebenzi ophezulu ukuhlala ngaphezu kweyure enye
Kwiimithwalo ezifana nomdlalo webhola okanye i-marathon ehambayo, ukulahleka kwamanzi kuhlale kuhamba kunye nokulahla kwamanqanaba eshukela egazi. Xa ukhetha utywala, kufuneka ubeke iliso nje kuphela kwisantya sokubamba, kodwa qinisekisa ukuba iya kuncedisa i-glucose elahlekileyo. I-glucose "i-fuel" yakho. Kufuneka uncedise malunga ne-30-60g ye-carbohydrates ngeyure, ehambelana nereyitha ye-isotonic isiphuzo.
Nangona kunjalo, ukuba usebenzise ukushisa okuphezulu kunye nomswakama, nciphisa i-carbohydrate yakho. Kule meko, isixa soshukela kuso siya kuhlala silingana, kwaye inani lemali liya kukhula. Kodwa khumbula: ezininzi i-carbohydrate ingabangela iingxaki zesisu.
Ngaloo ndlela, ukuba unyanzelekile ekudambiseni amanzi, kwaye uqeqesho lwakho lufutshane kwaye lukhulu kakhulu - ngexesha lokusela, kuphela ukusela amanzi. Xa ukhetha ukusebenza okunamandla kakhulu - sisela iziphuzo ezizodwa. Ukongeza kwimizimba yokugaya ukutya, iqulethe iishukela, ezinikela ngamandla. Kodwa musa ukusela iziphuzo ze-carbonate! Bawuthintela umzimba wamandla, okubaluleke kakhulu ukugcina inqanaba elaneleyo lokuhambisa umzimba.
Musa ukusela iziphuzo zamandla eziqukethe i-cafeine, ngenxa yokuba zihlambulula umzimba, ezenza oku kunciphisa amandla. Jonga ubunzima bakho ngaphambi nangemva kokuzivocavoca. Musa ukusela iziphuzo ezinokubangela ukubhubhisa nokunciphisa ukusebenza koqeqesho. Ukuphuhlisa umkhuba wokusela utywala kwiincinci ezincinci kulo lonke uqeqesho.