Haʻuki kea, no ke aha inu ia?

Pinepine i ka lōʻihi a me ka pono o ke aʻo kaʻina he aha ka ikehu shortages a me dehydration. No laila, e paʻa kūhohonu i ka waiwai 'ona ma ka' oihana 'âlapa hoʻopau haʻuki kea i pihaʻi me nā mea a pau i ka mea e pono ai nā minelala hao a me nā wikamina e hoihoi kino oihana. Ka mea hiki ke kuai makaukau-i, a ua hoomakaukau oe ia oe iho.

Sports kea a me ka wai: i ka maikaʻi?

Pathological loli shortage i loko o ke kino, 'aʻole hoʻi i ka pūnao a me ka kumuʻiʻo pūnao. Ma ke kaʻina hana o ka nooaai kekahi kanaka kaheʻanaʻelemakule. Mai laila excreted mai wai a me nā minelala hao koi 'ia no ka hana o ka makanekiuma, kalipuna, paʻakai, a potasiuma (kapa electrolytes). A hiki aku i ka dehydration keia ma ka huli a me ka meheu o ia i ke koko lako nenoaiu. E hoihoi i ka mana o ke kino e pono e pani ma ka hakahaka o fluids a me nā minelala hao. Inā ke aʻo kaʻina hana, aole ia e mau oi ma mua o ka hora, i ka loaa mea he pono no ka maʻamau ka wai. Inā ikaika aʻo ua papahana no ka lōʻihi manawa, he kanaka e ai kuikawa inu no sport, ka mea, e puku i koke i ka loli poho, a me ka hoi iloko nā wikamina a me carbohydrates e paipai i ka hana o na nāʻiʻo. No nui o ke kaʻina hana no ka kino i ke keiki i ka, i kue i ka kanaka makua, ia mea,ʻaʻole hiki ke maopopo hooponopono i ko lakou wai, a electrolyte koena.

Nā waiwai hookomoia ma ka ka mea inu no ka 'âlapa a me kā lākou manaʻo

I hoʻokō 'i ke kino, i ka hoao ana i ka lilo ole wale loli akā, i pono ai no ka pono hana o kona konohiki. No laila, ka mea pono e auou caiaiai. I ka haku mele 'ana o nā haʻuki kea nā mea waiwai e pono ai no ka meaola, like electrolytes a me carbohydrates.

Electrolytes i pahuna e hooko ekolu nui oihana i loko o ke kino:

• i nui nā minelala hao;
• komo i loko o ka hoʻokahi-ala maholahune o ka loli ma waena o kekahi mau māhele o ke kino;
• komo 'ana i loko o kaʻakika-kumu koena, i mea nui no ka maʻamau functioning o aeee. Papa Inoa o electrolytes i loko o ke kanaka kino like penei: sulufahate, posapahate, bicarbonate, koloriside, makanekiuma, potasiuma, paʻakai.

Carbohydrates (i ho i ka monakō koko) i loaʻa i loko o ke kino i loko o ka Muscle a me ka akepaʻa. Ka mea, i ka papa kuhikuhiE ikehu wale mai ana. Ke aʻo kaʻina i excreted no minuke no ma kahi o 4 nā huna o carbohydrates. A ina kona lōʻihi like 'ole mea oi ma mua o kekahi, a me ka hapalua hola, i ka holoholona koe. Ke kino, e paka i ka hou'ōhui o glycogen i mua ma mua o 48 hola. No laila, 'âlapa pono e ka kūikawā inu i hoʻokō'. E hoʻomaopopo i ka mea kiekie ka iliwai o carbohydrates ka lukuʻia i loko o ka wai, i ka ke kua'āina e e hookuu'ōpū.

Ka mea inu "haʻuki" no ka hana me carbohydrates i 8% kekahi, i ka'ōpū i ka mämä holo o ka papu wai. Electrolytes (oi paʻakai a me ka potasiuma), maluna olaila i ka ka mea inu, ho'ēmi i mimi ho okumu, hōʻeleu i ke omo kaʻina hana i loko o ka naʻau liʻiliʻi, a me ka hoonaukiuki aku i kekahi kali hou aku i loko o na keena o ka wai.

Wai no ka 'âlapa holo ma luna o ka lōʻihi-makahiki aʻo mea ole ka oi inu. Ia, aole ia e apo ia electrolytes, ka mea aole e hapai i ka ikehu a me ka i bloating.

Mea Maluna o nā haʻuki inu ma luna o ka maʻiʻo o ka maikaʻi kēia waiwai

Aia i ekolu papa kuhikuhi ano o ke kea e oko i loko o ka pakeneka o carbohydrates a me electrolytes:

1. Isotonic nā mea inu (Carbohydrate apo ia mai i 8%). Kēiaʻano o nā mea inu koke replenishes nalowale fluids, a hoʻopakele aʻo hoʻomalule kino ikehu. I ka maikaʻiʻano o ka inu no kukini (lōʻihi, a waena mamao), bodybuilders, no ka mea i komo o ka holoholona hihiu (ke kime) haʻuki.
2. Hypotonic kea (i ka haʻahaʻa pakeneka o carbohydrates). E hooponopono i nalowale ma ka hou loli. Ka mea, i koho 'âlapa i ka mea,ʻaʻole pono carbohydrates mahuahua, akā, he mea i pono, e hoopiha i nalowale fluids. Kēia i ia, no ka laʻana, gymnasts.
3. Hypertonic kea (i ka kiʻekiʻe pakeneka o carbohydrates). Pono e hoopiha i glycogen ma Muscle'aʻaʻa.

Mea Maluna inu no ka 'âlapa loaa ana pili manawa

Subdivided i loko o nā waeʻano:

• manaoia no ka inu i hoʻokō ';
• manaoia no ka inu ma hope o workouts.

Isotonic kea no a hiki i ka hui mua, e like me kā lākou mau counterparts me antioxidants. Ka mea, e hana ma luna o ka muli o ke kō. Ka mea, i waiwai i loko o nā wikamina a me ka mea pōhaku eiiieaenu.

Ka hapa nui o na inu no ka sport he he lawa nui o kō (pinepine i ka 10%). Oia ka pakeneka kiʻekiʻe o carbohydrates (kekahi monakō koko ole sucrose) maoli i ka uku o ke omo o ka māhuaola i loko o ke koko. I kēia lā, ua maopopo epekema i aloha i kia kō ma muli kea hoʻoikaika 'ana i hana a me ka hoomanawanui iloko o ka maopopo lengthy hoounauna. Kēia mea aie i ka māhuahua kokuaia mai e muscular'aʻaʻa i loko o carbohydrates, glycogen ka ho'ēmiʻana a me ka malama ana i ka pae a me ka oxygen ma koena o antioxidants.

Kea manaoia no ka inu ma hope o nii? Wahie, e peptidic a me kaʻakika'amino-glutamine. Recent waiwai carbohydrates, antioxidants, mea pōhaku lehulehu, a kanu hydrolysates. Mau kea i hemolele hoihoi i ke kino ano o ka 'âlapa.

ʻakika'amino i hoʻohui pū carbohydrates e like me maltodextrin a me ka palaoa a me ka soya hydrolysates.

E inu i kekahi o na waeʻano pono no nā wikamina o nā pūʻulu B, A, tocopherol, ascorbicʻakika, kiniki, hao, selenium, makanekiuma a me nā mahuaola, a hehee wale.

Pehea e hana i ka haʻuki inu ma kona home?

Ka wā hoʻomākaukau nā mea inu o kēia 'ano hiki ke ĸokoĸa ana nä pane i ka likeʻole nā mea hoʻohui e e wae a ka makemake ho'āʻoʻana, a me ka mahele lāʻau no ka mālama' ana i ka kino hope.

Ke easiest haʻuki inu beauty: 100 nā huna i kekahi hua wai (kaʻoi loa freshly'uī) nāu kekahi me ka wai (350 nā huna) a me ka ninini i ka ae like o ka paakai. Inā i aʻo kanawai o ka inu mea,ʻaʻole lawa, oe ke hoʻonui i ka nui o ke kō a me ka wai a hiki i ka mea hiki i ka pau e pono ai lākiō.

Aia o kekahi beauty i ka loa mahalo i waena o 'âlapa. E hoomakaukau ai i ka isotonic haʻuki inu waeʻano i ka hale e pono ai: 20 nā huna o ka meli (oe ke kuapo kōpaʻa), he ae like nō (kekahi gram) o ka paʻakai, 30 ml o ka mehana hoolapalapaia i ka wai, 30 ml o freshly'uī ka wai lemi a me ka alani, elua puna o ke anuanu hoolapalapaia i ka wai. Hui pu paakai a me ka meli (kōpaʻa) me ka mehana ka wai. E ninini i ka wai huihui a me ka wai. E ku no 10-15 minuke, a me oe e inu.

ka hopena

E like me ka hopena ka mea hiki ke hoʻomaopopo i ka hana isotonic kea e pau 'âlapa nona ka ikaika aʻo mau aku ma mua o ka hola. E hoomakaukau ia he huahana hiki ia i loko o ka hale, koho i ka huliāmahi akau, a kuai i hoomakaukau-i koho ma ka wai a me ka lepo lā ke ano. Ka pauka mea nui e kanu iho i ka nui o ka wai i hoakaka ia ma ka Hookah, e loaa i ka makemake lehulehu o ka waiwai. Pono e hoʻohana 'ia ka huina hoonui i loko o ka palapala o ka wela.