Kanye nesithukuthuku, esikhishwe ngokweqile ngesikhathi sokusebenza ngokomzimba, asilahlekelwa nje kuphela imikhiqizo yokubola, kodwa futhi namaminerali awusizo namanoni ase-plasma yegazi. Lezi zilahleko kumele zigcwaliswe ngamanzi, kanti nakuba ukufaneleka kokusetshenziswa kwayo kungumqondo ovelele emakhanda ethu, manje sizozama ukukudlulisela kuphela izinzuzo, kodwa isidingo esibalulekile samaphuzu amanzi.
Ngingakwazi ...?
Umqeqeshi ngamunye uyazibuza yena, umqeqeshi kanye nenethiwekhi yomhlaba jikelele umbuzo ongathí sina - umuntu angakwazi yini ukuphuza ngemuva kokuzivocavoca, okungukuthi, angeke athole njalo impendulo efanele.
Okokuqala, qaphela ukuthi udinga ukuphuza hhayi nje emva kokuqeqesha, kodwa futhi ngokuhamba kwesikhathi.
Ukusebenzisa amanzi ngesikhathi samakilasi kwandisa amandla ethu okusebenza , futhi uma uphuza ikhambi le-carbohydrate, uyazivikela ngokwakho ukwehla kweglucose yegazi, futhi, ngokwanele, ukwanda okubukhali.
Okwesithathu
Kuvela ukuthi ukoma akuyona inkomba efanele yesidingo sethu samanzi. Ngenkathi sizizwa (futhi ukuthi sithini ukuthi ngezinye izikhathi asiqapheli lo mzwa), umzimba usuvele ulahlekelwe umthamo omkhulu wemswakama. Ngakho-ke, kunconywa ukuphuza amanzi kungakhathaliseki ukoma, ngezikhathi ezilinganayo. Ngokushesha, uzojwayela le nzwa yamanzi esiswini.
Yini ongayiphuza?
Uma umqondo wokuhlala uphethe ibhodlela lamanzi nawe usuvele uxolelane, ake sikhulume ngalokho okuzophuza ngaphambi nangemva kokuqeqeshwa.
I-National Association of Sports Trainers ikhuthaza ukuncoma izindebe ezintathu zamanzi (angaba ngu-700 ml) amahora amabili ngaphambi kokuqeqesha, futhi imizuzu engu-20-30 ngaphambi kokuqala kweseshini, uphuze enye indebe.
Phakathi nezifundo kungcono ukuphuza amanzi ahlanzekile namanje noma isisombululo se-7% sekhabhoni. Ngokuqondene nokuphuza okungcono kokuphuza emva kokuqeqesha, khona-ke lapha unesinqumo esikhulu futhi kufanele uqondiswe ngenhloso yezifundo zakho.
- Uma ulahlekelwa isisindo, kungcono ukuphuza amanzi, ngoba akuqukethe amakhilogremu futhi kuvamile ukulinganisa amanzi kuphela.
- Uma uthola isisindo, izithelo zezithelo zizokufanelana nawe. Bangabuye baphuze ngaphambi kokuzivocavoca,
esikhundleni se-snack. - Okudingayo ukuphuza ngemva kwamahora amabili emva kokuqeqesha kuyindaba ehlukile. Ososayensi baseMelika batusa ukugcwalisa ukulinganisela kwama-carbohydrate namaprotheni ngokuphuza i-cocoa. Futhi lesi siphuzo singashintshwa ubisi.
Uma unganiki umzimba wakho nge-fluid eyanele, ubungozi "ukuvuvukala" ekuvupheni. Uma into engekho emzimbeni, iqala ukuhlehliswa "endaweni yokugcina". Ngakho-ke, amanzi ayobuthelwa ezicukheni zakho ngaphansi kwesikhumba, okubukeka sengathi akuthandi kakhulu.