Uma ukujabulela ukuzivocavoca ngaphandle, noma ngabe kusehlobo, noma ungumuntu ozivocavoca umzimba njalo, ngeke nje ubalekele amazinga okushisa aphezulu nomswakama. Futhi zonke izithukuthuku zasehlobo zikushiya womile futhi uphelelwe amanzi emzimbeni. Ungase ube umlutha iziphuzo zezemidlalo ilayishwe ushukela enganakile.
Kodwa uyacabanga iziphuzo zemidlalo ziphilile yini kuwe? Yini engcono kumuntu ojwayelekile ozivocavoca umzimba, isiphuzo sezemidlalo noma amanzi? Ake sibheke umbono wochwepheshe wokuthi ngabe amanzi angcono yini kuneziphuzo zezemidlalo noma cha:
"Amanzi yisiphuzo esithandwa kakhulu ukuphuza ngesikhathi sokuzivocavoca umzimba, kodwa iziphuzo zezemidlalo zenza umsebenzi ongcono we-hydration."
Iyiqiniso kangakanani le nkulumo?
Kuyafaneleka ukusho ukuthi iziphuzo zezemidlalo zenza umsebenzi ongcono hydration kunamanzi. Ukwehla kwamanzi emzimbeni ngesikhathi sokuzivocavoca kwenzeka ngenxa yokujuluka lapho kulahleke khona amanzi nama-electrolyte emzimbeni. Ngesikhathi sokuzivocavoca, ukujuluka kwenzeka ukuze kugcinwe izinga lokushisa komzimba. Izitolo ze-carbohydrate zomzimba nazo ziyaphelelwa ngesikhathi sokuzivocavoca, imisipha isebenzisa i-glycogen egcinwe kuyo, kanye naleyo yesibindi.
Iziphuzo zezemidlalo zenziwa ngama-polymers amanzi, usawoti, ama-electrolyte, i-glucose ne-fructose. I-glucose nosawoti ukwandisa umthamo wokumunca noma ukuthathwa kwamanzi emzimbeni. Ukumuncwa kwamanzi ompompi, uma kuqhathaniswa neziphuzo zezemidlalo kuphansi ngakho-ke iziphuzo zemidlalo zithuthukisa ukufuthwa.
I-glucose esiphuzweni izovimbela amazinga eglucose egazini ukuthi ehle kakhulu, futhi asiza nasekugcineni izitolo zomzimba ze-glycogen. I-Sodium ne-potassium yi-electrolyte eyinhloko esiza ukugcina i-hydration nokunciphisa ukuphuma komchamo.
Ngakho-ke yisiphi isiphuzo esingcono kakhulu sokuthola nokugcina umzimba unamanzi ngesikhathi sokuvivinya umzimba?
Amanzi: Amanzi abangela ukuqunjelwa okucindezela ukoma ngakho-ke amanzi okuphuza aqukethe ama-carbohydrate noma ama-electrolyte futhi andisa nokukhishwa komchamo.
Iziphuzo zezemidlalo: Lezi zithuthukisa ukusebenza ngesikhathi sokuzivocavoca, ziba nokuhle Umthamo wokumunca, ngoba ziyi-isotonic (okungukuthi, zinokwakheka okufana nalokho koketshezi lomzimba). I- iziphuzo ze-isotonic, ngenxa yomthamo wabo omuhle wokumunca ngokushesha, babuyisela uketshezi olulahlekile ngokujuluka futhi banikeze umfutho we-carbohydrate.
AmaJusi: Amanzi akhona i-hypertonic, okusho ukuthi banama-carbohydrate amaningi noma ama-molecule eglucose nge-ml. Zingaba nomsoco, kepha akuyona inketho enhle ye-hydration. Ushukela we-fructose noma wezithelo emajusi wehlisa izinga lokumunca amanzi ngakho-ke amaseli awahambi ngokushesha. Iziphuzo ze-Hypertonic kufanele zithathwe kanye nezixazululo ze-isotonic noma ngendlela ehlanjululwe. Kufanele ngokuvamile ithathwe ngemuva kokuzivocavoca umzimba.
Iziphuzo ezinamakhemikhali: iziphuzo ezinekhabhoni kubangele ukoma. Bane-caffeine ngakho-ke banomthelela wokuchama okusho ukuthi ukukhiqizwa komchamo kuzokwanda. Futhi zinomphumela ophambukayo futhi zizonikeza umuzwa wokugcwala. Lokhu kuvimbela indlela yokoma yemvelo.
Ekuphethweni:
Ngesikhathi sokuzivocavoca noma imisebenzi yezemidlalo inani elikhulu lomjuluko liyakhiqizwa ukugcina izinga lokushisa lomzimba. Lokhu kuholela ekulahlekelweni uketshezi lomzimba nama-electrolyte, futhi uma kuyekwa kungalawulwa kungaholela ekuphelelweni ngamanzi emzimbeni. Futhi izitolo zomzimba zama-carbohydrate ziyaphela ngesikhathi sokuzivocavoca umzimba. Amanzi ahlanzekile angathatha indawo yoketshezi olulahlekile ngesikhathi sokuzivocavoca, kepha hhayi ama-electrolyte nama-carbohydrate. Ibuye inikeze umuzwa wokugcwala futhi inyuse okukhipha umchamo. Iziphuzo zezemidlalo azihambi kangcono kunamanzi, kepha zinikeza ama-carbohydrate nama-electrolyte alahlekile ngesikhathi sokuzivocavoca. Zingadliwa ngobuningi uma ziqhathaniswa namanzi ngenxa yokunambitheka kwawo okumnandi.
Kunconywa ukuphuza iziphuzo zezemidlalo (zemvelo noma ezihlanganisiwe) ngokushesha ngaphambi, ngesikhathi nangemva kweseshini yokuzivocavoca noma imicimbi yezemidlalo, uma ubandakanyeka ekuqeqeshweni okunamandla kakhulu.
Kodwa-ke, amanzi angumthombo ongcono we-hydration womuntu ovamile wokuzivocavoca.