Iawa yekudzidzira inogona kuita kuti urasikirwe nechikamu chechina che litre yemvura kuburikidza nedikita. Ehe, zvinoenderana nerudzi uye kusimba kwekudzidziswa, pamwe nekudziya kwekunze kuripo paunenge uchisimbisa muviri. Izvo zvinodikanwa kuti iwe udzorere mazinga emvura iyi kudzivirira kupera simba. Muzviitiko zvakawanda, mvura ndiyo chete yaunoda kuti udzorere muviri wako. Pane kudaro, vanhu vanodzidzisa kweanopfuura maminetsi makumi mana nemashanu kana mukupisa kwakanyanya vangada zvinwiwa zvine maelectrolyte, akadai se potassium uye sodium.
mvura yenguva dzose
Kunwa mvura maminetsi ega ega paunenge uchisimbisa muviri kunogona kukubatsira kuti ugare uine hydrated, pasina kukusiya uchinzwa wakaguta mudumbu mako. Inwa anenge 200 cl pamaminitsi gumi kusvika makumi maviri ega ega ekurovedza muviri, uye wozonwa mvura yakafanana mukati memaminitsi makumi matatu ekupedza kurovedza muviri.
mukaka wakaderera wemafuta
Kana iwe ukaita mitambo yekutsungirira kana kudzidzisa simba, unogona kuedza mukaka wakaderera-mafuta senzira yekudzorera mvura. Maererano nechinyorwa chakabudiswa mu Chinyorwa cheInternational Society of Sports Nutrition muna 2008, rudzi urwu rwemukaka runobatsira kuvandudza tsandanyama kuumbwa uye rehydrate navo, sezvakangoita zvemitambo zvinwiwa zvatinowana pamusika. Vatambi vakatsungirira vakanwa mukaka wechokoreti kuti apore vakawedzera basa rekuvaka tsandanyama uye vaive nenguva yakareba yekuneta zvichienzaniswa neavo vainwa chinwiwa chemitambo chine carbohydrate.
Saka zvinonakidza kuti unonwa mukaka wakaderera-mafuta nechokoreti kana ukaita kurovedza muviri kunosanganisira kufamba kwakasimba uye kwakasimba nekufamba kwenguva, sekumhanya nzendo refu, kushambira kana kuchovha bhasikoro.
Sport zvinwiwa
Zvinwiwa zvemitambo zvakazara neanobatsira maelectrolyte, uye inzira huru mushure mekushanda kwenguva refu, kunorwadza. Mukushanda kupfupi, iwe kazhinji haurasikirwe akakwana electrolytes kuti ade zvinwiwa izvi. Tarisa imwe isina anopfuura 14 magiramu emacarbohydrates, uye isingapfuuri makumi mashanu makorikori pakushumira. Gara uchichengeta macalorie ekudya mupfungwa kana ukasarudza zvinwiwa zvemitambo, sezvo izvi zvichigona kuita kuti upedzisire wadya anenge macalorie akawanda sezvaunopisa panguva yako yekurovedza muviri.
zvimwe zvinwiwa
Kana iwe usingadi "kuda" mvura yakachena uye usingaiti nguva refu yekushanda, chinwiwa chemvura chinonaka chinogona kukubatsira kuti udzoke zvakare. Ita shuwa kuti haina anodarika gumi macalorie pa10 milliliters. Imwe sarudzo ine hutano ine yakaderera caloric kudya ikokonati mvura. Nechinwiwa ichi tinogona kubatsira kutsiva mamwe ma electrolyte, kunyangwe zvisingaite kuti udzore mvura iwe zviri nani pane mvura.
Usapotsa: Ndezvipi zvinhu zvine mvura yekokonati?