Idan kuna jin daɗin motsa jiki a waje, ko da lokacin rani ne, ko kuma ku masu yawan motsa jiki ne, ba za ku iya tserewa daga yanayin zafi da zafi ba. Kuma duk gumin bazara yana ba ka ƙishirwa da rashin ruwa. Kuna iya ma kamu da shi wasanni sha aka loda da suga ba tare da an sani ba.
Amma kuna tsammani wasanni sha suna lafiya a gare ku? Menene mafi kyau ga matsakaicin mutum wanda yake motsa jiki, abin sha na wasanni ko ruwa? Bari muyi la'akari da ra'ayin masana game da ko ruwa yafi ruwan sha na wasanni ko kuma a'a:
"Ruwa shine mashahurin abin sha da za'a sha yayin motsa jiki, amma abubuwan sha na motsa jiki suna aiki mafi kyau na shayarwa."
Yaya gaskiyar maganar nan?
Yana da kyau a faɗi cewa abubuwan sha na wasanni suna yin aiki mafi kyau hydration fiye da ruwa. Rashin ruwa yayin motsa jiki na faruwa ne saboda gumi wanda ruwa da lantarki daga jiki suka ɓace. Yayin motsa jiki, zufa na faruwa ne domin kiyaye zafin jikin mutum. Shagunan carbohydrate na jiki suma sun lalace yayin motsa jiki, tsokoki suna amfani da glycogen da ke cikin su, da kuma na hanta.
Abin sha na wasanni an yi shi da ruwan polymers, gishiri, wutan lantarki, glucose, da fructose. Glucose da gishiri kara karfin sha ko shan ruwa a jiki. Karɓar ruwan famfo, idan aka kwatanta da abin sha na wasanni yana da ƙasa saboda haka abubuwan sha na wasanni suna inganta hydration.
Glucose a cikin abin sha zai hana matakan glucose na jini sauka daga ƙasa da ƙasa, kuma suna taimakawa kula da shagunan glycogen na jiki. Sodium da potassium sune manyan wutan lantarki wadanda ke taimakawa wajen kiyaye ruwa da rage fitowar fitsari.
To wane shaye shaye ne mafi kyau don samu da sanya ruwa a jiki yayin motsa jiki?
Ruwa: Ruwa yana haifar da kumburin ciki wanda yake danne ƙishirwa sabili da haka shan ruwa baya ƙunshe da carbohydrates ko lantarki kuma yana ƙara fitsari fitarwa.
Abin sha na wasanni: Waɗannan suna haɓaka aikin yayin motsa jiki, suna da kyau Amincewa da damar, tunda suna isotonic (ma'ana, suna da wani abu mai kama da na ruwan jiki). Da isotonic ruwa, saboda kyawawan karfin hanzarinsu na sha, suna maye gurbin ruwan da aka rasa ta hanyar zufa kuma suna samar da karin kuzari.
Ruwan Sha: Ruwane sune hypertonic, wanda ke nufin suna da karin carbohydrates ko ƙwayoyin glucose a kowace ml. Suna iya zama masu gina jiki, amma ba zaɓi bane mai kyau don shayarwa. Fructose ko sukarin 'ya'yan itace a cikin ruwan' ya'yan itace yana rage karfin shan ruwa don haka kwayoyin ba su saurin sha. Ya kamata a sha ruwan Hypertonic tare da maganin isotonic ko a cikin hanyar da aka gauraya. Yakamata a sha bayan motsa jiki.
Abin sha mai shayarwa: abubuwan sha na carbon sa rashin ruwa a jiki. Suna da maganin kafeyin sabili da haka suna da tasirin yin fitsari wanda ke nufin cewa yawan fitsari zai ƙaru. Hakanan suna da tasiri mai ɓarna kuma zasu ba da jin cikewar. Wannan yana hana tsarin ƙishin ruwa.
A ƙarshe:
Yayin motsa jiki ko ayyukan motsa jiki ana fitar da gumi mai yawa don kiyaye ainihin zazzabin jiki. Wannan yana haifar da asarar ruwan ruwa da na lantarki, kuma idan ba a kula ba zai iya haifar da rashin ruwa a jiki. Hakanan shagunan carbohydrate na jiki sun lalace yayin motsa jiki. Tsabtataccen ruwa na iya maye gurbin ruwan da aka ɓatar yayin motsa jiki, amma ba wutan lantarki da na carbohydrates ba. Hakanan yana ba da jin cikewar jiki da haɓaka fitowar fitsari. Abin sha na motsa jiki bai fi ruwa kyau ba, amma yana samar da carbohydrates da wutan lantarki da suka ɓace yayin zaman motsa jiki. Ana iya cinye su da yawa idan aka kwatanta da ruwa saboda ɗanɗano mai daɗi.
Yana da kyau a sha abubuwan sha na wasanni (na halitta ko na kunshe) nan da nan kafin, lokacin da bayan zaman motsa jiki ko al'amuran wasanni, idan kuna cikin horo mai ƙarfi.
Koyaya, ruwa shine mafi kyawun tushen shayarwa ga matsakaitan mai motsa jiki.