Inu hākinakina, aha inu ratou?

E mea pinepine i runga i te roa me te kounga o te tukanga whakangungu pā hapa pūngao me te maroketanga. Na reira, ki te faaо ia te matū painga e kaitäkaro ngaio pau inu hākinakina e roto i nga kohuke tika katoa me huaora ki whakahokia mahi tinana. Ka taea te hokona ratou rite-hanga, me te faaineine ia outou.

inu hākinakina wai ranei: i te mea pai?

Pathological kaimahi inu i roto i te tinana pōturi te pākia me te pūmua pākia. I roto i te tukanga o te whakangungu i te tangata sweats kaha. Mai reira excreted atu wai me ngā kohuke e hiahiatia ana mo te mahi o te konupora, konupūmā, te konutai me te pāhare pāporo (huaina electrolytes). A arata'i tenei i roto i te tahuri ki te maroketanga, me te tērā iho te pūnaha supply toto. Hei whakahoki i nga mahi o te tinana, ko te tika ki te whakaki i te mate o fluids me ngā kohuke. Ki te kore e muri i te tukanga whakangungu, nui atu i te haora, ko te tino tika ana mō te wai noa te ora. Ki te te hangaia whakangungu kaha mo te wa roa, kia he tangata e kai inu motuhake mō te hākinakina, hohoro ratou whakakapi i te mate inu, a ka i roto i hoki huaora me warowaihā e whakatairanga te mahi o nga uaua. Rawa nui ko te tukanga mō te tinana o te tamaiti, kia rite ki te ātete ki te pakeke, e kore e taea ki te tino whakahaere i te wai, me te kawehiko ratou toenga ia.

Ko te matū ngā i roto i te inu mō kaitäkaro me ratou tikanga

I roto i mahi wheako te tinana he mate inu e kore anake engari ano hoki e tika ana mō te mahi tika o ona māngai. Na reira, me te whakakapi ratou. Ko te hanganga o te inu hākinakina ngā taua matū e tika ana mo te rauropi, rite electrolytes me warowaihā.

E hāngai electrolytes ki te whakatutuki i toru ngā mahi nui i roto i te tinana:

• He kohuke faufaa;
• whai wāhi i roto i te kotahi-ara te tūringiringi o inu i waenganui i etahi wahi o te tinana;
• tango tetahi wahi i roto i te pauna waikawa-turanga, i te mea faufaa no te mahi noa o ngā pūtau. Rārangi o electrolytes i roto i te tinana tangata e whai ake: pūkawa, Phosphate, warorua, pūhaumāota, konupora, pāhare pāporo, te konutai.

Warowaihā (e tohu i te kūhuka i) i kitea i roto i te tinana i roto i te uaua, me te ate. Ko ratou te kaiwhakarato pūngao matua. excreted te tukanga whakangungu tu'asino ia meneti mo e pā ana ki 4 karamu o te warowaihā. A ki te mea ko tona roanga haora neke atu i te kotahi me te hawhe, tonu te rakau. Ka whakaputa i te tinana i te puranga hou o glycogen kahore mua atu i 48 haora. Na reira, me waiho kaitäkaro hei inu motuhake i roto i mahi. kia mohio ki te reira e te teitei te taumata o te warowaihā pau i roto i te wai, ka te pōturi kia tukua puku.

Inu "hākinakina" mo te mahi ki te warowaihā ki 8% Na te puku i te tere o te wai mania. Electrolytes (rawa konutai me te pāhare pāporo), i roto i roto i te inu, whakaiti mimi hanganga, whakatere te tukanga absorption i roto i te whēkau, me te whakapataritari i te roa i roto i te pūtau o te wai.

e kore ko te inu pai wai mo te kaipara rere i runga i te whakangungu wā roa-. e kore e roto i te reira i electrolytes, e kore e mau i te reira i te pūngao me te meinga bloating.

Whakarōpū o inu hākinakina i runga i te ihirangi o ngā matū whai hua

E toru ngā momo matua o inu e rerekē i roto i te ōrau o te warowaihā me electrolytes:

1. inu Isotonic (i roto ake warowaihā ki 8%). Tenei momo o inu hohoro replenishes fluids ngaro, me te homai e whakawarea whakangungu pūngao tinana. Ko te momo pai o inu mo kaitiaki (roa, me te waenganui tawhiti), bodybuilders, mo nga kaiuru o te kēmu (te kapa) hākinakina.
2. inu Hypotonic (he ōrau raro o te warowaihā). Kia whakahokia ngaro i roto i werawera inu. Ko ratou kaitäkaro tīpakohia kahore e nei e hiahiatia ana warowaihā nui haere, engari i reira he he hiahia ki te kapi fluids ngaro. kia tenei, hei tauira, gymnasts.
3. inu Hypertonic (i te ōrau nui o te warowaihā). E hiahiatia ana ki te kapi glycogen i uaua kiko.

inu whakarōpū mō kaitäkaro te fariiraa i te wā whanaunga

Wehewehea ki e rua ngā kāwai:

• tikanga mō te inu i roto i mahi;
• tikanga mō te inu i muri workouts.

inu Isotonic no ki te rōpū tuatahi, me te ratou ritenga ki antioxidants. E hanga ana ratou i runga i te pūtake o te huka. He taonga i roto i te huaora me complexes kohuke ratou.

Te nuinga o nga inu mo te hākinakina kei te nui rawaka o te huka (maha ake ki te 10%). he ōrau nui pērā o te warowaihā (rānei te kūhuka sucrose ranei) faarahi te auau o te absorption o ngā matūkai i roto i te toto. I teie mahana, kua kï kaipūtaiao e tino hāngai hāngai inu huka whakapai ake mahi me te manawanui i roto i te mahi tino roa. Ko e tika ana ki te nui haere supply o kiko uaua i roto i te warowaihā, glycogen whakaiti me te tiaki i te taumata ki te toenga hāora o antioxidants tenei.

He peptidic me peptide-glutamine inu tikanga mō te inu i muri i nga pikaunga hākinakina. warowaihā Tata taonga, antioxidants, assemblages kohuke me te whakato hydrolysates. E maitai ēnei inu whakahoki te puka tinana o te kaipara.

Kei roto hoki Peptide warowaihā pērā i maltodextrin me witi soya ranei hydrolysates.

Inu i tetahi o nga kāwai tika i roto i huaora o ngā rōpū B, A, tocopherol, waikawa ascorbic, konutea, rino, selenium, konupora me te tahi atu ngā matūkai me huānga.

Me pēhea te ki te hanga i te inu hākinakina i te kāinga?

A, no te ka e tīpakohia inu te whakarite o tenei momo e taea rerekē te ngā kai noa te reka e hiahiatia ana me te horopeta mō te tiaki o te mahi tinana.

Te inu hākinakina māmā tunu: 100 karamu tetahi wai hua (he pai te puku o romia) diluted ki te wai (350 karamu), me te ringihia he timonga o te tote. Ki te i roto i te pānga whakangungu o te inu e kore he nui, ka taea e whakanui i koe te nui o te huka me te wai noa ki te ōwehenga tino pai.

Tera atu ano tetahi tohutaka e ko te tino rongonui i roto i ngä kaitäkaro. No te faaineine e hiahia te inu hākinakina kāwai kāinga isotonic: 20 karamu o te honi (ka taea e koe te whakakapi huka), he timonga (kotahi karamu) o te tote, 30 ml o te mahana te wai kohua, 30 ml o te wai rēmana korari romia me karaka, e rua kapu o te wai matao kohuatia. Whāranu tote me te honi (huka) ki te wai mahana. Ringihia te wai matao, me te wai. Kia tu hoki 10-15 meneti, a ka taea e koe te inu.

mutunga

Ka rite ki te mutunga e taea te kï reira e te whakamahi inu isotonic kia kaitäkaro katoa nei kaha whakangungu pumau neke atu i te haora. Whakapaia te hua taua taea e i roto i te whare, te kōwhiri i te hanganga tika, a ka hoko kōwhiringa rite-hanga i roto i te wai, me te paura puka. He nui te paura ki te whakato i te nui o te wai i tohua e te kaiwhakanao ki te whiwhi i te kukū e hiahiatia ana o matū. E tika ana ki te whakamahi i te hua taua i roto i te puka o te wera.