A yau akwai zaɓuɓɓuka marasa iyaka don abubuwan sha na isotonic da gels na makamashi don 'yan wasa. Yanzu za ku iya kunna motsa jiki tare da abubuwan sha na wasanni da aka yi tare da matcha shayi foda da gels masu ɗanɗano kamar toast na Faransa. Carbohydrates masu saurin sha a cikin waɗannan samfuran na iya taimaka muku guje wa haɗarin haɗari, kuma masu amfani da lantarki suna aiki don kiyaye daidaiton ruwa da aikin tsoka lokacin da kuke horarwa.
Tabbas, samfuran kantin sayar da kayayyaki sun dace sosai, amma idan za ku iya ɗan ɗan lokaci kafin ku fita, zaku iya ƙirƙirar abubuwan sha na lantarki na gida cikin sauƙi da gels ɗin kuzari a cikin kwanciyar hankali na naku dafa abinci ba tare da komai ba face ƴan sinadirai.
Lokacin da horon ku ya wuce fiye da sa'a guda, nemi kowane ɗayan waɗannan zaɓuɓɓukan gida don baiwa jikinku haɓakar kuzari.
Yadda ake yin abubuwan sha na isotonic na gida?
Electrolyte ko abubuwan sha na wasanni an tsara su don samar da ruwa don hydration, azumi narkewa carbohydrates tushen wutan lantarki kuma wasu wajan (sodium) don maye gurbin wasu abin da ya ɓace cikin gumi. Amma ba kwa buƙatar dogaro da nau'ikan da aka siya a cikin kantin sayar da kayayyaki lokacin yin elixir ɗin ku yana da sauƙi (da ƙari, yana ceton ku kuɗi mai wahala).
Kowane ɗayan waɗannan girke-girke yana ba da ƙwayar carbohydrate (kusan 5%) wanda yana inganta ingantaccen sha na hanji don samar da tsokoki masu aiki da sauri tare da makamashin da suke bukata da kuma rage haɗarin matsalolin ciki. Babu mai dadi sosai, kuma akwai isasshen sodium don taimakawa hana matakan faduwa sosai lokacin da kuke gumi.
Koyaya, koyaushe kuna iya canza kowane girke-girke don ƙirƙirar cikakkiyar dabararku. Idan kuna son ƙarancin carbohydrates masu sukari da ɗan ƙarin sodium (zaɓi mai kyau don yanayin zafi, yanayin gumi), kawai maye gurbin wasu ruwan 'ya'yan itace da ruwa kuma ƙara ƙarin gishiri. Amma nisantar da ra'ayin yin amfani da kusan dukkanin ruwan 'ya'yan itace, saboda hakan zai kara yawan adadin carbohydrates, wanda zai haifar da jinkirta zubar da ciki da kuma haɗarin matsalolin narkewar abinci.
Waɗannan hacks ɗin abin sha na isotonic sun isa su cika kwalban ruwa 700cl (kofuna 3), don haka kawai kuna buƙatar faɗaɗa kayan aikin idan kuna son cika kwalabe da yawa. Ana iya yin abubuwan sha na kwana ɗaya ko biyu a gaba idan an yi sanyi.
abarba tare da lemun tsami
- Kofuna na ruwa na 2
- 1 kofin ruwan abarba
- 1 tablespoon sabo ne ruwan 'ya'yan itace lemun tsami
- 1/8 + 1/16 teaspoon gishiri
Sanya dukkan abubuwan sinadaran a cikin babban kwalban ruwa kuma girgiza sosai don haɗuwa.
Gina Jiki a kowace kwalba: 136 adadin kuzari, 1g protein, 33g carbs, 0g mai, 441mg sodium.
cider tare da kirfa
- 1 3/4 kofuna na ruwa
- 1 1/4 kofin apple cider
- 1/4 teaspoon na kirfa
- 1/8 teaspoon + 1/6 teaspoon gishiri
Sanya dukkan abubuwan sinadaran a cikin babban kwalban ruwa kuma girgiza da kyau don haɗuwa.
Abincin abinci da kwalban: 150 adadin kuzari, 0g furotin, 39g carbs, 0g mai; 467 MG na sodium.
innabi mint
- 2 kofuna na sanyi brewed Mint shayi
- 1 kofin ruwan innabi 100%.
- 1 cokali sabo ruwan lemun tsami
- 1/8 teaspoon + 1/16 teaspoon gishiri
Saka dukkan kayan aikin a cikin babban kwalban ruwa kuma girgiza sosai don haɗuwa.
Abincin abinci da kwalban: 156 adadin kuzari, 1g furotin, 39g carbs, 0g mai; 449 MG na sodium.
Yadda za a yi gels makamashi?
Gels wani zaɓi ne ga 'yan wasa lokacin da suke buƙatar yawan adadin kuzari a lokaci ɗaya don guje wa wannan jin daɗin kusan mutuwa. Kyawawan waɗannan bama-bamai masu kama da gel ɗin shine cewa suna da ƙarin ruwa da aka gina a ciki don taimakawa tare da sha da iyakance matsalolin narkewar abinci waɗanda zasu iya zuwa daga ɗaukar gels ɗin da aka riga aka shirya da yawa.
Bugu da kari, sun bayar da a tushen asali na potassium electrolytes da dandano 'ya'yan itace don guje wa gajiyar baki. Kuna iya zaɓar girke-girke na harbin makamashi tare da mafi girman adadin kuzari na carbohydrate lokacin aiki a mafi girma na tsawon lokaci kuma kuna buƙatar ƙarin man fetur don kiyaye tankin gas ɗinku daga juyawa ja. Ana iya yin gels kwana ɗaya ko biyu gaba idan an kiyaye sanyi. Sanya su a cikin akwati mai sake amfani da su don haka zaka iya ɗauka cikin sauƙi yayin horo ko fafatawa.
Apple kek dandano
- 5 busassun apple guda, yankakken
- 2/3 kofin ruwan zãfi
- 1 tablespoon na launin ruwan kasa sugar
- 1/4 teaspoon na kirfa
- 1 / 8 teaspoon na gishiri
Sanya busasshen apple da ruwan dafaffen a cikin blender a bar shi ya jiƙa na tsawon mintuna 30. Ƙara sauran sinadaran da kuma haɗuwa har sai da santsi sosai. Bari yayi sanyi sannan a saka shi duka a cikin akwati na gel. Rufe da ƙarin ruwa idan akwai ɗaki.
Abinci: 110 adadin kuzari, 0g protein, 29g carbs, 0g mai, 320mg sodium.
maple raisins
- 1/3 kofin zabibi
- 3/4 kofin ruwan zãfi
- 1 tablespoon maple syrup
- 1/2 teaspoon orange zest (na zaɓi)
- 1/4 teaspoon na kirfa
- 1 / 8 teaspoon na gishiri
Sanya zabibi da tafasasshen ruwan a cikin blender kuma bari su jiƙa na tsawon minti 30. Ƙara sauran sinadaran da kuma haɗuwa har sai da santsi sosai. Bari ya huce sannan a canza shi zuwa akwati na gel. Rufe da ƙarin ruwa idan akwai daki a cikin akwati.
Abinci: 195 adadin kuzari, 2g protein, 51g carbs, 0g mai, 320mg sodium.
mango tare da fayil
- 1/3 kofin yankakken busasshen mango
- 2/3 kofin ruwan zãfi
- Cokali 2 na zuma
- 1 teaspoon lemun tsami zest
- 1 / 8 teaspoon na gishiri
Azuba busasshen mangoro da tafasasshen ruwan a cikin blender sai a jika na tsawon mintuna 30. Ƙara sauran sinadaran da kuma haɗuwa har sai da santsi sosai. Bari sanyi sannan a saka shi a cikin akwati don gels. Rufe da ƙarin ruwa idan akwai ɗaki.
Abinci: 152 adadin kuzari, 2g protein, 40g carbs, 0g mai, 291mg sodium.