Iyure yoqeqesho inokubangela ukuba ulahlekelwe ukuya kutsho kwikota yelitha yamanzi ngenxa yokubila. Ngokuqinisekileyo, kuya kuxhomekeka kuhlobo kunye nokuqina koqeqesho, kunye nobushushu bangaphandle obukhoyo ngelixa usebenza. Kuyimfuneko ukuba umisele kwakhona amanqanaba olu lwelo ukunqanda ukuphelelwa ngamanzi emzimbeni. Kwiimeko ezininzi, amanzi yiyo yonke into oyifunayo ukuze uphinde uhlaziye umzimba wakho. Endaweni yoko, abantu abaqeqesha ngaphezu kwemizuzu engama-45 okanye kumaqondo obushushu aphezulu kakhulu banokufuna iziselo ezinee-electrolyte, ezifana nepotassium kunye nesodium.
Ungaphuthelwa: Kokukuphi ukutya esinokufumana kuzo i-electrolyte?
amanzi aqhelekileyo
Ukusela amanzi rhoqo kwimizuzu embalwa ngelixa usenza umthambo kunokukunceda uhlale u-hydrated, ngaphandle kokushiya uzive ugcwele esiswini sakho. Sela malunga ne-200 cl ngemizuzu eyi-10-20 yokuzilolonga, kwaye emva koko usele umlinganiselo ofanayo wamanzi kwimizuzu engama-30 yokugqiba umthambo.
ubisi olunamafutha aphantsi
Ukuba wenza imidlalo yokunyamezela okanye uqeqesho lwamandla, unokuzama ubisi olunamafutha aphantsi njengendlela yokubuyisela amanzi. Ngokwenqaku elipapashwe kwi Ijenali yoMbutho weHlabathi weNtlalontle weSondlo in 2008, olu hlobo lobisi lunceda ukuphucula ukubunjwa kwezihlunu kunye nokubuyisela amanzi emanzini, kanye njengeziselo zezemidlalo esizifumanayo kwimarike. Iimbaleki ezinyamezelayo ezisele ubisi lwetshokholethi ukuze ziphinde ziphinde ziphinde zonyuse umsebenzi wokwakha izihlunu kwaye zinexesha elide lokudinwa xa kuthelekiswa nabo basela isiselo semidlalo esekwe kwicarbohydrate.
Kunika umdla ukuba usele ubisi olunamafutha aphantsi ngetshokholethi ukuba wenza umthambo obandakanya iintshukumo eziqhubekayo nezizinzileyo ekuhambeni kwexesha, njengokubaleka imigama emide, ukuqubha okanye ukukhwela ibhayisekile.
Iziphuzo zemidlalo
Iziselo zezemidlalo zipakishwe ngee-electrolyte eziluncedo, kwaye ziyindlela entle emva kokusebenza ixesha elide, elinzima. Ngomsebenzi omfutshane, awuphulukani ne-electrolyte eyaneleyo yokufuna ezi ziselo. Khangela enye equlethe i-14 grams ye-carbohydrates, kwaye ingabi ngaphezu kwe-calories ye-50 ngokukhonza. Ngalo lonke ixesha gcina i-calorie intake engqondweni ukuba ukhetha iziselo zezemidlalo, njengoko oku kunokubangela ukuba ugqibe ngokutya phantse iikhalori ezininzi njengoko utshisa ngexesha lokuzilolonga.
ezinye iziselo
Ukuba "awuthandi" amanzi alula kwaye ungenzi ixesha elide, isiselo samanzi esinambithekileyo sinokukunceda ukubuyisela kwakhona. Qinisekisa ukuba ayiqulathanga ngaphezu kweekhalori ezili-10 nge-200 milliliters. Olunye ukhetho olunempilo kunye nokutya okuphantsi kwekhalori ngamanzi e-coconut. Ngesi siselo sinokukunceda endaweni yezinye i-electrolytes, nangona ingakubuyiseli amanzi ngcono kunamanzi.
Ungaphuthelwa: Zeziphi iimpawu eziqulathwe ngamanzi ekhokhonathi?