Namuhla kunezinketho ezingapheli zeziphuzo ze-isotonic kanye nama-gel wamandla kubagijimi. Manje usungakwazi ukubasa ukujima kwakho ngeziphuzo zezemidlalo ezenziwe ngempushana yetiye ye-matcha namajeli anambitheka njengethosti yesi-French. Amakhabhohayidrethi amunca ngokushesha kule mikhiqizo angakusiza ugweme ukuphahlazeka okwesabekayo, futhi ama-electrolyte asebenza ukuze alondoloze ibhalansi yoketshezi nokusebenza kwemisipha lapho uziqeqesha kanzima.
Impela, imikhiqizo ethengwe esitolo ifaneleka kakhulu, kodwa uma ukwazi ukonga isikhathi esithile ngaphambi kokuthi uphume, ungazakhela kalula iziphuzo zakho ze-electrolyte zasekhaya kanye namajeli wamandla endaweni enethezekile ekhishini lakho ungasebenzisi lutho ngaphandle kwezithako ezimbalwa.
Uma ukuqeqeshwa kwakho kuthatha isikhathi esingaphezu kwehora, bheka noma iyiphi yalezi zinketho zokuzenzela ukuze unikeze umzimba wakho amandla.
Indlela yokwenza iziphuzo ze-isotonic ezenziwe ekhaya?
Iziphuzo ze-Electrolyte noma zezemidlalo zenzelwe ukuhlinzeka ngoketshezi amanzi, ukugaya ngokushesha ama-carbohydrate umthombo wamandla futhi abanye ama-electrolyte (i-sodium) esikhundleni sokunye okulahlekile ngenxa yokujuluka. Kodwa awudingi ukuncika ezinguqulweni ezithengwe esitolo lapho ukwenza i-elixir yakho kulula (futhi, ikongela imali oyisebenze kanzima).
Ngayinye yalezi zokupheka inikeza ukuhlushwa kwe-carbohydrate (cishe ama-5%) lokho ikhuthaza ukumuncwa okungcono kwamathumbu ukuhlinzeka ngokushesha imisipha esebenzayo ngamandla abawadingayo kanye nokunciphisa ingozi yezinkinga zesisu. Futhi ayimnandi kakhulu, futhi kunesodium eyanele ukusiza ukuvimbela amazinga ukuthi ehle kakhulu uma ujuluka.
Nokho, ungakwazi njalo ukushintsha iresiphi ngayinye ukuze udale ifomula yakho ephelele. Uma ufuna ama-carbohydrates anoshukela ambalwa kanye nesodium ethe xaxa (inketho enhle ezimweni ezishisayo, ezijulukayo), mane ubeke enye ijusi yesithelo ngamanzi bese wengeza ingcosana kasawoti. Kodwa gwema umqondo wokusebenzisa cishe yonke ijusi yezithelo, njengoba lokho kuzokwandisa kakhulu ukugcwala kwama-carbohydrate, okuholela ekubambezelekeni kokukhipha isisu kanye nengozi eyengeziwe yezinkinga zokugaya ukudla.
Lawa ma-hacks eziphuzo ze-isotonic anele ukugcwalisa ibhodlela lamanzi elingu-700cl (3 izinkomishi), ngakho-ke uzodinga kuphela ukwandisa izithako uma ufuna ukugcwalisa amabhodlela amaningi. Iziphuzo zingenziwa usuku noma ezimbili kusengaphambili uma zigcinwa zibanda.
uphayinaphu nge lime
- Izinkomishi zamanzi ze-2
- 1 inkomishi uphayinaphu juice
- 1 isipuni fresh lime juice
- 1/8 + 1/16 ithisipuni kasawoti
Faka zonke izithako ebhodleleni elikhulu lamanzi bese ugoqa kahle ukuze uhlanganise.
Ukudla okunomsoco ngebhodlela ngalinye: amakhalori angu-136, amaprotheni angu-1g, ama-carbs angu-33g, amafutha angu-0g, ama-sodium angu-441mg.
cider nesinamoni
- 1 3/4 izinkomishi zamanzi
- 1 1/4 izinkomishi apple cider
- 1/4 isipuni sesinamoni
- 1/8 ithisipuni + 1/6 ithisipuni kasawoti
Faka zonke izithako ebhodleleni elikhulu lamanzi bese ugoqa kahle ukuhlanganisa.
Ukudla okunomsoco ngebhodlela ngalinye: amakhalori angu-150, amaprotheni angu-0g, ama-carbs angu-39g, ama-0g amafutha; 467mg sodium.
iminti yamagilebhisi
- 2 izinkomishi zetiye elibandayo le-mint
- 1 inkomishi yejusi yamagilebhisi engu-100%.
- 1 isipuni fresh lemon juice
- 1/8 ithisipuni + 1/16 ithisipuni kasawoti
Faka zonke izithako ebhodleleni elikhulu lamanzi bese unyakazisa kahle ukuze uhlanganise.
Ukudla okunomsoco ngebhodlela ngalinye: amakhalori angu-156, amaprotheni angu-1g, ama-carbs angu-39g, ama-0g amafutha; 449mg sodium.
Indlela yokwenza ama-gel wamandla?
Amajeli ayinketho yabasubathi lapho bedinga inani elikhulu lamandla anoshukela ngesikhathi esisodwa ukuze bagweme lowo muzwa wokufa. Ubuhle balawa mabhomu e-carb afana nejeli ukuthi anamanzi engeziwe akhelwe ngaphakathi ukuze asize ngokumuncwa futhi anciphise ubunzima bokugaya obungavela ngokuthatha amajeli amaningi asepakishwe ngaphambili.
Ngaphezu kwalokho, bahlinzeka a umthombo wemvelo we-potassium electrolyte kanye ne-flavour yezithelo ukugwema ukukhathala kolwanga. Ungakhetha iresiphi yokushutha amandla enamakhabhohayidrethi aphezulu uma usebenza ngamandla aphakeme isikhathi eside futhi udinga uphethiloli owengeziwe ukuze ugcine ithangi lakho likaphethiloli lingabi bomvu. Amajeli angenziwa usuku noma ezimbili kusengaphambili uma egcinwa ebanda. Zibeke esitsheni esisebenziseka kabusha ukuze ukwazi ukuzithatha kalula ngenkathi uziqeqesha noma uqhudelana.
I-apple pie flavour
- 5 izingcezu ze-apula omisiwe, oqoshiwe
- 2/3 indebe yamanzi abilisiwe
- 1 isipuni sikashukela onsundu
- 1/4 isipuni sesinamoni
- I-1 / 8 isipuni sikasawoti
Faka i-apula elomisiwe namanzi abilisiwe ku-blender bese uvumela ukuthi uphuze imizuzu engu-30. Engeza izithako ezisele bese uxuba kuze kube bushelelezi ngangokunokwenzeka. Vumela kuphole bese ufaka konke esitsheni sejeli. Mboza ngamanzi engeziwe uma kunendawo.
Ukudla okunomsoco: amakhalori angu-110, amaprotheni angu-0g, ama-carbs angu-29g, amafutha angu-0g, ama-320mg e-sodium
ama-maple omisiwe
- 1/3 indebe yamagilebhisi omisiwe
- 3/4 indebe yamanzi abilisiwe
- 1 isipuni semephu yesiraphu
- 1/2 isipuni se-orange zest (ngokuzikhethela)
- 1/4 isipuni sesinamoni
- I-1 / 8 isipuni sikasawoti
Faka ama-raisins namanzi abilisiwe ku-blender futhi uwavumele acwiliswe imizuzu engu-30. Engeza izithako ezisele bese uxuba kuze kube bushelelezi ngangokunokwenzeka. Yiyeke iphole bese uyidlulisela esitsheni sejeli. Mboza ngamanzi engeziwe uma kunendawo esitsheni.
Ukudla okunomsoco: amakhalori angu-195, amaprotheni angu-2g, ama-carbs angu-51g, amafutha angu-0g, ama-320mg e-sodium
umango ngefayela
- 1/3 indebe eqoshiwe umango omisiwe
- 2/3 indebe yamanzi abilisiwe
- 2 wezipuni zoju
- 1 ithisipuni lime zest
- I-1 / 8 isipuni sikasawoti
Faka umango omisiwe namanzi abilisiwe ku-blender bese uvumela ukuthi ucwilise imizuzu engu-30. Engeza izithako ezisele bese uxuba kuze kube bushelelezi ngangokunokwenzeka. Vumela ukuthi uphole bese uwufaka esitsheni samajeli. Mboza ngamanzi engeziwe uma kunendawo.
Ukudla okunomsoco: amakhalori angu-152, amaprotheni angu-2g, ama-carbs angu-40g, amafutha angu-0g, ama-291mg e-sodium