Ndikofunikira kwa othamanga munthawi yapakati pa kulimbitsa thupi kwambiri osangodya chakudya chopatsa thanzi komanso choyenera, komanso kumwa madzi ambiri. Ndikutuluka thukuta, othamanga amasiya mchere ndi mchere, womwe umadzaza ndi kuphwanya madzi amchere amchere, kuwonongeka kwa thanzi, kuchepa kwa kupirira ndi kamvekedwe ka minofu, ngakhale kuwonongeka kwa mafupa.
Pofuna kupewa zovuta komanso kuchuluka kwa nkhawa pamtima, m'malo mwa madzi wamba, ndibwino kugwiritsa ntchito njira zamasewera - isotonic. Amakhala ndi mavitamini, mchere, komanso mchere ndi shuga pang'ono. Malo ogulitsira zakudya amapereka mitundu yambiri yogwiritsira ntchito, koma mutha kupanga zakumwa zolimbitsa thupi pogwiritsa ntchito maphikidwe osavuta.
Kufunika kokhazikika pamchere wamadzi
Pa thukuta lalikulu, munthu amataya chinyezi komanso mchere wofunikira - ma electrolyte: potaziyamu, sodium, magnesium, chlorine.
Ngati maphunziro apitilira motalika kwambiri kapena amapezeka nthawi yotentha, wothamanga amatha kukhala wopanda madzi. Pa nthawi imodzimodziyo, sikokwanira kudzaza malo osungira madzi okha. Ndikusowa kwa mchere komanso kuphwanya madzi amchere, moyo ndi thanzi zili pachiwopsezo. Mwachitsanzo, hyponatremia (kutayika kwa Na ions) kumabweretsa kuchepa kwa mitsempha ya minofu, kukanika kwamitsempha yamagazi, motero, kugwa, kutsika kwamphamvu kwa kuthamanga kwa magazi ndikukomoka. Kuperewera kwa potaziyamu kumabweretsa kusokonezeka kwa magwiridwe antchito a mitsempha ndi mtima.
Mu zamankhwala, njira zakumwa zakumwa m'kamwa zimagwiritsidwa ntchito pochiza matenda opatsirana komanso zinthu zomwe zimakhudzana ndi kutaya madzi m'thupi. M'malo mwake, izi ndi zakumwa zomwezo za isotonic, koma ndizizindikiro zoyipa kwambiri.
Kodi ndizotani komanso zopeka za iwo
Kusiyanitsa kwakukulu pakati pa zakumwa za isotonic ndi zakumwa zina ndizomwe zili mu njira ya electrolyte, yomwe ili pafupi ndi kupangika kwa madzi am'magazi. Amapangidwa ndi zinthu zotsatirazi:
- Mchere monga mchere: potaziyamu, sodium, magnesium, chlorine.
- Monosaccharides: shuga, dextrose, maltose, ribose.
- Mavitamini, oonetsera, zotetezera (ascorbic kapena citric acid), L-carnitine kapena creatine.
Kuchokera pamawonekedwe azachipatala, kugwiritsa ntchito mankhwala osokoneza bongo a isotonic panthawi yophunzitsidwa mwakhama komanso motalikitsa m'malo mwa madzi nthawi zonse kumakhala koyenera, popeza samasokoneza kuchuluka kwa osmotic kwa plasma ndipo sizimayambitsa kukhuthala kwa magazi komanso diuresis yochulukirapo.
Ochita masewera omwe amamwa zakumwa zamchere zamasewera panyumba:
- kuthetsa msanga ludzu;
- kubwezeretsanso kosungira mphamvu chifukwa cha chakudya;
- kukonza masewera olimbitsa thupi komanso kupirira panthawi yophunzitsa;
- mathamangitsidwe a ndondomeko kuchira pambuyo katundu wolemera.
Ngakhale mfundo yosavuta kumva ya zochita za zakumwa zosakanikirana ndi masewera olimbitsa thupi, ziphunzitso zambiri zapanga mozungulira iwo. Izi ndizofala kwambiri:
- "Sali bwino kuposa madzi wamba." Izi sizoona. Madzi oyera amadzaza ndi mchere wochepa kwambiri, mosiyana ndi isotonic, zomwe zikutanthauza kuti samakwaniritsa zosowa za thupi nthawi yayitali yophunzitsidwa.
- "Isotonics ikhoza kusinthidwa ndi zakumwa zamagetsi." Izi ndi zakumwa zosiyana mosiyanasiyana zomwe zimakhala ndi zotsatirapo zosiyanasiyana. Caffeine, guarana ndi zina zowonjezera zachilengedwe, ngakhale zimapereka mphamvu, koma nthawi yomweyo zimayambitsa kukodzetsa mkodzo ndikuwonjezeka kwanyontho ndi mchere.
- "Nthawi zonse kumakhala bwino kumwa." Kafukufuku akuwonetsa kupanda tanthauzo kwa isotonic pomwe maphunziro kapena khama limatha kupitirira mphindi 90.
- "Isotonic imathandiza kuchepetsa thupi." Mwa iwo okha, njira zamchere zamchere sizimalimbikitsa kuchepa thupi. M'malo mwake, zimatha kubweretsa kusungidwa pang'ono kwamadzi mutaphunzitsidwa kwambiri ndikuwonjezeka pamiyeso ya 1-2 kg.
- "Amakwaniritsa msanga kuchepa kwa mchere." Mankhwala a Isotonic amalowetsedwa pang'onopang'ono kuposa, mwachitsanzo, mayankho a hypotonic. Umu ndi momwe biophysics ya m'mimba imagwirira ntchito. Koma kuchira kudzakhala kwathunthu.
Kusiyanitsa pakati pa zakumwa za isotonic ndi zakumwa zina
Ochita masewera olimbitsa thupi amapita kuzinthu zingapo kuti akalimbikitse kwambiri magwiridwe antchito ndi kupilira kwa thupi. Pofuna kuchita bwino kwambiri komanso kamangidwe kabwino ka thupi, ali okonzeka kugwiritsa ntchito zinthu zofunikira komanso zokayikitsa, kuphatikiza mowa wofooka kapena mayankho a bioenergetics. Izi zadzetsa mikangano yambiri pazabwino ndi zovuta za zakumwa zamasewera.
Ngati titenga kafukufuku wa sayansi, kulingalira bwino ndi thupi zamagetsi monga maziko, ndiye kusiyana kwakukulu pakati pa isotonics ndi zinthu zina ndi izi:
- Madzi - mumchere wa mchere. Kumwa madzi oyera, ndizosatheka kupanga kuperewera kwawo mthupi.
- Akatswiri opanga magetsi - mosemphana ndi madzi amchere amchere. Mayankho a Osmotic amawabwezeretsanso, pomwe zakumwa zamagetsi nthawi zambiri zimayambitsa thukuta, kupanga mkodzo komanso kuchepa kwa madzi m'thupi.
- Mowa - momwe zimakhudzira plasma ndi maselo amwazi. Zakumwa zamasewera zimachepetsa mamasukidwe akayendedwe, zimapangitsa kuti mchere ukhale wosakanikirana ndi cytoplasm. Mowa umagwira ntchito mosiyana. (apa mutha kuwerenga za zotsatira za mowa m'thupi mutatha kuphunzira).
Ntchito, kapangidwe ndi kafukufuku
Zomwe zimapangidwa ndi isotonic zimakhala ndi mchere wambiri wamchere ndi chakudya chimodzimodzi momwe zimakhalira m'magazi amwazi. Akakhala m'mimba, amadzilowetsa pang'onopang'ono ndipo amathandizanso kusowa kwa madzimadzi ndi ma electrolyte. Chifukwa cha monosaccharides, zakumwa za isoosmotic zimadzaza malo osungira glycogen. Nthawi zambiri, chakumwa chamasewera chimakhala ndi mchere wa sodium ndi potaziyamu, omwe amafunikira pakusamalira maselo abwinobwino amthupi, komanso calcium ndi magnesium. Kubwezeretsa mphamvu za wothamanga, chakudya chofulumira chimagwiritsidwa ntchito kuphatikiza ndi vitamini C.
Kafukufuku wochokera ku Yunivesite ya Edinburgh ku Scotland wasonyeza kuwonjezeka kwapakati pa kupirira kwa othamanga achinyamata azaka za 14 mpaka 18. Mankhwala a Isotonic amathandizira kukhalabe ndi thupi lolimba, lomwe, ndiye chikhalidwe chachikulu chothandizira minofu ndi minyewa.
Zakumwa za Isoosmotic sizimadziwika kuti ndizopanga mankhwala osokoneza bongo ndipo zimaloledwa kugwiritsidwa ntchito pamipikisano, ma marathons, kutsetsereka kumtunda, mipikisano yanjinga ndi masewera ena akatswiri.
Zimatenga liti komanso motani?
Palibe malangizo amodzi olondola a zakumwa za isotonic. Ophunzitsa ndi madokotala amasewera amalimbikitsa kumwa mayankho apadera a ma electrolyte pafupifupi theka la ola musanaphunzitsidwe, mkati ndi pambuyo pake kwa nthawi yopitilira ola limodzi ndi theka.
Mulingo woyenera kwambiri ndi 0,5-1 lita pa ola limodzi. Nthawi yomweyo, akatswiri ambiri olimbitsa thupi samalimbikitsa kumwa mukamachita masewera olimbitsa thupi, musanadye kapena mutatha, motero thupi limagwiritsa ntchito bwino malo osungira ndikugwiritsa ntchito mafuta omwe amasungidwa kuti achire.
Kusiyanitsa ndi katundu wanthawi yayitali yemwe amafunika kupirira, mwachitsanzo, mpikisano kapena mpikisano.
Ndani amafunikira isotonics ndi momwe angapangire phwandolo kukhala lothandiza?
Zakumwa za Isotonic zimawonetsedwa osati kwa othamanga okha, komanso kwa anthu omwe zochita zawo kapena zochitika zawo zimakhudzana ndi thukuta logwira ntchito, mwachitsanzo, ogwira ntchito m'malo otentha kapena odwala matenda a malungo.
Isotonic imathandizira kubwezeretsa mchere wamadzi ndikupewa zovuta zoyipa zomwe zimadza chifukwa cha kuchepa kwa madzi m'thupi.
Kuchita bwino kwambiri kuchokera ku zakumwa za masewera kumatha kupezeka mukamamwa motere: 250 ml 20 mphindi musanaphunzire, kenako 125 ml mphindi 15 zilizonse mukamachita masewera olimbitsa thupi.
Ngati cholinga chophunzitsira ndikuchepetsa thupi, ndibwino kupewa mankhwala osokoneza bongo.
Mukapeza minofu, musamamwe zakumwa izi mukamamwa kamodzi. Glucose momwe imapangidwira imathandizira kuti pakhale insulin yambiri, yomwe, ikapanikizika kwambiri, imakakamiza thupi kuti lisawononge mafuta okha, komanso maselo am'mimba kuti apeze amino acid ofunikira kagayidwe kake.
Mavuto ndi zoyipa
Kuperewera kwa kuchepa kwa mchere wamchere, ndizotsutsana ndi kumwa mankhwala osokoneza bongo. Ngati mchere wamadzi ndi wabwinobwino, edema imatha kuchitika mukamamwa zakumwa zamasewera. Mchere ndi glycogen zimasungabe chinyezi m'matumba. Kwa anthu omwe ali ndi kuthamanga kwa magazi, izi zitha kubweretsa kuwukira.
Mchere wochulukirapo umatha kumangika m'malo olumikizirana mafupa, kuwononga kuyenda kwawo ndikubweretsa kutupa. Makhiristo ndi mawonekedwe a calculi mu impso, zomwe zimayambitsa zochitika za urolithiasis.
Maphikidwe a DIY
Ndikosavuta kukonzekera zakumwa zamasewera za iso-osmotic kunyumba. Kungokwanira kusunga mfundo ya mulingo wamchere ndi mchere m'madzi mwanjira yofanana ndi plasma.
Zosavuta isotonic
Zokwanira kuti atenge uzitsine wa mchere, 100 ml ya msuzi wothiridwa mwatsopano (apulo, lalanje, manyumwa) ndi 100 ml yamadzi.
Kutengera ndi mankhwala
Kuti mupange chisakanizo chakumwa, muyenera kutenga:
- 30 g wa ascorbic acid;
- 15 g wazinthu zilizonse zowuma zakumwa m'thupi;
- fructose, stevia kapena shuga wambiri - 100 g;
- kununkhira.
Ufa womwewo umasakanizidwa bwino ndikusungidwa mu chidebe chowuma, chatsekedwa. Ndalamayi ndiyokwanira kukonzekera malita 10 a isotonic.
Vitamini
Muthanso kuwonjezera zakumwazo ndi mavitamini komanso zinthu zina zofunikira ngati mungawonjezere supuni ya uchi, ginger wodula bwino, mabulosi kapena madzi azipatso, zakudya zopatsa thanzi monga guarana, zipatso za goji, madzi a coconut mpaka uzitsine mchere pa lita imodzi yamadzi.
