Kev ua si cov dej qab zib, vim li cas haus?

Feem ntau nyob rau hauv ntev thiab zoo ntawm cov kev cob qhia kev cuam tshuam rau lub zog nqhis thiab cev qhuav dej. Yog li ntawd, rau saturate lub pab tshuaj los ntawm kev ncaws pob haus sports drinks uas muaj tag nrho cov tsim nyog cov zaub mov thiab vitamins los cev tsis muaj zog. Lawv yuav tsum tau muas ready-made, thiab npaj koj tus kheej.

Cov kev ua si cov dej qab zib los yog dej: uas yog zoo dua?

Pathological kua muaj tsis txaus rau hauv lub cev slows cov metabolism hauv thiab protein metabolism. Nyob rau hauv tus txheej txheem ntawm kev kawm ib tug neeg tawm fws hnyav ncawv. Txij thaum ntawd los tom tawm kua thiab minerals yuav tsum tau rau cov kev ua ntawm magnesium, poov hlau, sodium thiab potassium (hu ua electrolytes). Thiab qhov no nyob rau hauv lem ua rau lub cev qhuav dej thiab tseg cia cov ntshav mov system. Yuav kom restore lub zog ntawm lub cev yog tsim nyog los sau rau hauv lub poob ntawm kua thiab minerals. Yog hais tias cov kev cob qhia kev tsis kav ntau tshaj li ib teev, rov qab yog heev haum rau tib yam dej. Yog hais tias lub dag lub zog kev kawm yog tsim los rau ib tug ntev lub sij hawm, ib tug neeg yuav tsum tau noj tshwj xeeb dej qab zib rau kev ua si nawv, lawv sai sai hloov lub kua poob, thiab kuj muaj cov vitamins thiab carbohydrates uas txhawb kev ua hauj lwm rau cov nqaij ntshiv. Tshwj xeeb tshaj yog ib qho tseem ceeb yog cov txheej txheem rau cov me nyuam lub cev, raws li txwv mus ib tug neeg laus, nws tsis tau tag nrho tswj lawv cov dej electrolyte tshuav nyiaj li cas.

Cov tshuaj muaj nyob rau hauv lub haus rau ncaws pob thiab lawv lub ntsiab lus

Thaum lub sij hawm ib ce muaj zog hauv lub cev muaj kev ib tug tsis tsis tau tsuas yog kua tab sis kuj tsim nyog rau cov lag luam ntawm nws cov neeg ua hauj. Yog li ntawd, lawv yuav tsum tau hloov. Muaj pes tsawg leeg ntawm cov kev ua si cov dej qab zib xws li tej yam tshuaj tsim nyog rau tus kab mob, raws li electrolytes thiab carbohydrates.

Electrolytes yog aimed rau kev txaus siab peb tseem ceeb functions nyob rau hauv lub cev:

• yog zaub mov tseem ceeb;
• muab kev koom tes nyob rau hauv ib-txoj kev diffusion ntawm cov kua ntawm tej qhov chaw ntawm lub cev;
• noj ib feem nyob rau hauv lub acid-puag tshuav nyiaj li cas, uas yog qhov tseem ceeb rau tej hauj lwm ntawm lub hlwb. Daim ntawv teev cov electrolytes nyob rau hauv tib neeg lub cev raws li nram no: sulfate, phosphate, bicarbonate, chloride, magnesium, poov tshuaj, sodium.

Carbohydrates (uas sawv cev rau cov zib) nyob rau hauv lub cev nyob rau hauv cov nqaij thiab daim siab. Lawv yog cov tseem ceeb zog tsum. Txoj kev kawm cov txheej txheem yuav siv sij hawm tas ib feeb txog 4 grams ntawm carbohydrates. Thiab yog hais tias nws ntev yog ntau tshaj ib tug thiab ib tug ib nrab teev, cov Tshuag nyob. Lub cev yuav tsim ib tug tshiab batch ntawm glycogen tsis muaj ntxov tshaj 48 teev. Yog li ntawd, ncaws pob yuav tsum ib tug tshwj xeeb haus thaum lub sij hawm ib ce muaj zog. Nws yuav tsum tau to taub hais tias lub siab lub theem ntawm carbohydrates consumed nyob rau hauv ib cov kua, cov qeeb qeeb yuav muab tso tawm plab.

Haus "kev ua si" rau kev ua hauj lwm nrog carbohydrates rau 8% dhau lub plab ntawm ib tug ceev ntawm lub tiaj dej. Electrolytes (tshwj xeeb tshaj yog sodium thiab potassium), muaj nyob rau hauv lub haus, kom tsis txhob zis tag, leeb haum txheej txheem nyob rau hauv cov hnyuv thiab provoking ib ncua nyob rau hauv lub hlwb ntawm cov kua.

Dej rau kis las khiav rau ib tug ntev-lub sij hawm kev cob qhia yog tsis zoo tshaj plaws haus. Nws tsis muaj electrolytes, nws tsis dais lub zog thiab ua rau tsam plab.

Suam ntawm cov kev ua si cov dej qab zib nyob rau hauv cov ntsiab lus ntawm pab tshuaj

Muaj peb hom dej qab zib uas txawv nyob rau hauv qhov feem pua ntawm carbohydrates thiab electrolytes:

1. Isotonic dej haus (Carbohydrate muaj txog li 8%). Qhov no hom ntawm cov dej qab zib sai sai replenishes poob kua thiab muab kev cob qhia tsis muaj zog txaus lub cev muaj zog. Qhov zoo tshaj plaws hom dej qab zib rau runners (ntev thiab nruab nrab deb), bodybuilders, rau cov neeg koom ntawm qhov kev ua si (cov pab neeg) cov kev ua si.
2. Hypotonic dej qab zib (ib tug tsawg dua feem pua ntawm cov carbohydrates). Restores poob los ntawm hws dej. Lawv yog cov xaiv ncaws pob uas yog tsis xav tau carbohydrates ntau zog, tab sis muaj ib tug xav mus rau replenish poob kua. Qhov no tej zaum yuav, piv txwv li, gymnasts.
3. Hypertonic dej qab zib (muaj ib tug feem pua ntawm carbohydrates). Yuav Tsum Tau mus rau replenish glycogen nyob rau hauv tej nqaij.

Classification dej qab zib rau ncaws pob tau txais tus txheeb ze lub sij hawm

Subdivided rau hauv ob pawg:

• npaj rau haus thaum lub sij hawm ib ce muaj zog;
• npaj rau haus tom qab workouts.

Isotonic dej qab zib mus rau lub thawj pab pawg neeg, raws li tau zoo raws li lawv cov counterparts nrog antioxidants. Lawv yog ua los rau lub hauv paus ntawm qab zib. Lawv yog cov nplua nuj nyob rau hauv cov vitamins thiab mineral ntau ceg.

Feem ntau ntawm cov dej qab zib rau cov kev ua si nawv muaj ib tug txaus tus nqi ntawm qab zib (feem ntau mus txog rau 10%). Xws li ib tug feem pua ntawm carbohydrates (yog piam thaj los yog sucrose) tsub kom tus nqi ntawm haum cov as-ham rau hauv cov ntshav. Niaj hnub no, zaum tau qhov tseeb hais tias heev concentrated qab zib raws li cov dej qab zib txhim kho kev kawm thiab endurance thaum lub sij hawm ib tug tshwj xeeb lengthy ce. Qhov no yog vim lub zog mov ntawm npag cov ntaub so ntswg nyob rau hauv carbohydrates, glycogen yuav txo tau thiab tswj cov theem nrog ib tug oxygen nqi koj tshuav ntawm antioxidants.

Dej qab zib rau cov haus tom qab ntaus pob ncaws pob loads yog peptidic thiab peptide-Glutamine. Tsis ntev los no enriched carbohydrates, antioxidants, mineral assemblages thiab cog hydrolysates. Cov dej qab zib yog zoo kawg nkaus los ntawm lub cev hauv daim ntawv ntawm cov kis las.

Peptide kuj comprise carbohydrates xws li maltodextrin thiab hom qoob mog los yog soya hydrolysates.

Dej qab zib ib yam ntawm cov pawg tas muaj vitamins ntawm pawg B, A, tocopherol, ascorbic acid, zinc, hlau, selenium, magnesium thiab lwm yam pab cuam thiab cov ntsiab.

Yuav ua li cas yuav ua rau ib tug kev ua si haus dej nyob hauv tsev?

Thaum npaj dej haus ntawm no hom yuav sib txawv rau ntau yam khoom xyaw yuav xaiv txog thaum lub Desired saj thiab cov tshuaj rau txij nkawm ntawm lub cev ua ub no.

Qhov yooj yim cov kev ua si haus dej daim ntawv qhia: 100 grams tej txiv hmab txiv ntoo kua txiv (dua li freshly squeezed) diluted nrog dej (350 grams) thiab ncuav ib tug pinch ntawm ntsev. Yog hais tias thaum lub sij hawm txoj kev kawm nyhuv uas cov haus dej yog tsis txaus, koj yuav ua rau kom tus nqi ntawm cov qab zib thiab kua txiv kom txog rau thaum nws nce mus txog tus pom ratio.

Muaj lwm daim ntawv qhia tias yog heev nrov ntawm ncaws pob. Yuav kom npaj lub isotonic kev ua si haus dej qeb tsev yuav tsum: 20 grams ntawm zib mu (koj muaj peev xwm hloov suab thaj), ib tug de (ib gram) ntawm ntsev, 30 ml ntawm sov boiled lub dej, 30 ml ntawm freshly squeezed kua txiv txiv qaub thiab txiv kab ntxwv, ob khob ntawm txias boiled lub dej. Tov ntsev thiab zib mu (qab zib) nrog dej sov. Ncuav lub txias dej thiab kua txiv. Cia sawv ntsug rau 10-15 feeb, thiab koj yuav haus dej haus.

xaus

Raws li ib tug xaus nws yuav muab sau tseg tias siv isotonic dej qab zib yuav tsum tag nrho cov ncaws pob uas lawv lub zog kev kawm kav ntau tshaj li ib teev. Npaj xws li ib tug khoom yuav ua tau nyob rau hauv lub tsev, xaiv txoj cai proportions, thiab yuav npaj txhij-ua kev xaiv nyob rau hauv cov kua thiab hmoov daim ntawv no. Lub hmoov yog ib qho tseem ceeb rau cov nroj tsuag daim nqi ntawm cov dej teev tseg los ntawm lub chaw tsim tshuaj paus kom muab tau cov kev kawm concentration ntawm tshuaj. Tsim nyog siv xws li ib tug khoom nyob rau hauv daim ntawv ntawm tshav kub.