Koj Daim Ntawv Qhia Tag Nrho Rau Kev Ua Si Ncaws Pob

Zoo Siab

• Dab tsi tiag tiag hauv kev haus dej haus cawv?
• Dej
• Carbs
• Electrolytes
• Thaum twg koj thiaj xav tau kev haus dej kis las?
• Hom Sib Txawv Ntawm Cov Dej Haus thiab Cov Hmoov
• Ready-to-Drink Sports Cov Dej Haus
• Powdered Sports Drinks
• Cov Ncaws Pob Ua Si
• Ntsuam xyuas rau

Cov dej qab zib ua kis las tsuas yog cov dej qab zib neon xim uas tsis zoo rau koj li dej qab zib, puas yog? Zoo, nws nyob ntawm.

Yog, cov dej qab zib ua kis las muaj suab thaj thiab ntau ntawm nws. "Ib lub 16.9 oz.-lub raj mis muaj ntau dua xya teaspoons ntawm ntxiv qab zib," hais Angie Asche MS, RD, ntawm Eleat Sports Nutrition, LLC. Qhov no yog txoj kev qab zib ntau dua li cov neeg feem coob yuav tsum muaj lossis xav tau hauv dej haus. "Qhov no muab kev siv zog ntau dhau uas tsis muaj cov as -ham tseem ceeb thiab tseem tuaj yeem ua rau cov ntshav qab zib hloov pauv txhua hnub," hais tias tus kws noj zaub mov sau npe Kelly Jones, MS Ntxiv rau, qee qhov dej qab zib ua kis las muaj cov tsw qab tsw qab, qab zib, thiab xim, uas ntau tus neeg nyiam zam. (Muaj feem cuam tshuam: Cov Khoom Tshiab no Hloov Dej Yooj Yim rau hauv Kev Haus Dej Zoo)

Cov dej haus ua kis las yog tsim los pab nrog dej thiab ua kom muaj zog thaum lub sijhawm ua haujlwm hnyav, tab sis qhov teeb meem (thiab qhov twg lawv qhov phem raps tshwm sim los ntawm) yog thaum tib neeg ncav cuag dej haus kis las thaum lawv tsis muaj tiag. Tsis yog, koj tsis xav tau Gatorade thaum koj tsuas yog noj koj pluas su ntawm koj lub rooj lossis tom qab 20 feeb ntawm lub elliptical. Angie Asche MS, RD, ntawm Eleat Sports Nutrition, LLC hais tias "Yog tias koj qhov kev tawm dag zog ua haujlwm ntev li ib teev lossis tsawg dua, yuav muaj feem me me uas koj xav tau kev haus dej haus ua si," hais tias Angie Asche MS, RD, ntawm Eleat Sports Nutrition, LLC.

Dab tsi tiag tiag hauv kev haus dej haus cawv?

Txhawm rau teb qhov ntawd, ua ntej, ntawm no yog me ntsis ntxiv txogdab tsi tiag tiag hauv kev haus dej haus cawv?

Qhov tseem ceeb, kev haus dej haus cawv ua rau poob rau peb yam - kua, carbohydrates, thiab electrolytes.

Dej

Cov kua hauv cov dej haus ua kis las txhais tau tias yog txhawm rau hloov cov kua uas poob los ntawm hws. American College of Sports Medicine (ACSM) pom zoo rau cov kis las kom tsis txhob poob ntau dua 2 feem pua ​​ntawm lawv lub cev qhov hnyav los ntawm cov kua dej thaum lub sijhawm tawm dag zog. Piv txwv li, ib tug poj niam 140-phaus yuav tsum tsis txhob poob ntau tshaj 2.8 phaus thaum lub sij hawm qoj ib ce. Yog tias qhov tshwm sim, qhov ntawd yog lub cim qhia tias lub cev qhuav dej hnyav. Kojua tau hloov cov dej no nrog dej, tab sis muaj ob yam tseem ceeb hauv cov dej qab zib ua kis las uas yuav ua rau lawv xaiv zoo dua hauv qhov no.

Carbs

Cov macronutrient no ua lub luag haujlwm tseem ceeb hauv kev tsim cov dej haus ua kis las vim tias "lawv yog daim ntawv ceev tshaj plaws ntawm lub zog rau cov nqaij ntshiv thaum qoj ib ce," hais tias tus kws kho mob sau npe Kelly Jones, MS. Carbs tuaj yeem muaj ntau yam duab thiab ntau thiab tsawg, tab sis lawv txhua tus tawg mus rau hauv cov piam thaj yooj yim, uas muab lub zog rau kev ua ub no txhua hnub thiab kev tawm dag zog lub cev zoo li kev tawm dag zog. Jones hais tias "Thaum cov carbs hauv koj lub cev ploj lawm, kev siv zog thiab lub sijhawm ua haujlwm poob qis," Jones hais. (Muaj feem xyuam: Koj Puas Tau Hnov Carb Rinsing?)

Qhov zoo tshaj, cov dej qab zib ua kis las yuav tsum muaj ob hom suab thaj, xws li qab zib thiab fructose (txiv hmab txiv ntoo qab zib), txhawm rau pab nqus lub plab. Txhua lub qab zib muaj nws tus kheej thauj khoom (cov protein uas pab nws mus rau qhov nws xav tau mus rau hauv lub cev) kom txav nws mus rau hauv txoj hnyuv me. Yog tias noj ntau dhau ntawm ib qho qab zib, nws tuaj yeem tso cov khoom thauj thiab ua rau cov kua dej tsis txaus txav mus rau hauv cov hnyuv. Qhov no ua rau tsam plab, tsis xis nyob thiab txawm tias mob cramping. "Los ntawm muaj ob lub suab thaj sib txawv, lub plab muaj peev xwm nqus tau cov carbohydrates yooj yim dua, pab txo qis kev mob plab zom mov uas tuaj yeem tshwm sim thaum tawm dag zog," Jones hais. (Muaj feem xyuam: 5 Zaub Mov Zoo Li Tsis Txaus Siab Uas Ua Rau Plab Plab)

Cov dej haus feem ntau muaj kwv yees li 4-8 feem pua ​​ntawm cov carbohydrates, txhais tau tias muaj thaj tsam li 4 txog 8 grams ntawm carbohydrates rau 100 milliliters kua. 6-8 feem pua ​​cov ntsiab lus carbohydrate zoo ib yam li cov piam thaj thiab ntsev ib txwm pom hauv cov ntshav, yog li nws tso cai rau lub cev kom nqus tau cov kua sai.

Electrolytes

Ib lo lus zoo los piav qhia txog sodium thiab potassium, electrolytes tseem poob hauv hws. Hloov lawv yog ib feem tseem ceeb ntawm kev nyob ua dej vim lawv txhawb nqa cov dej sib npaug hauv lub cev. Cov hlwb yuav tsum muaj cov qib siab ntawm sodium thiab potassium kom ua haujlwm tau zoo, thiab cov qib no tau raug pov tawm ntawm whack thaum koj lub cev qhuav dej. Txawm hais tias sodium tau txais lub koob npe tsis zoo hauv ntiaj teb kev noj haus, nws yog ib qho tsim nyog rau cov neeg ncaws pob los hloov cov sodium poob thaum lub sij hawm ua haujlwm hnyav los tiv thaiv lub cev qhuav dej. "Thaum ntsev [aka sodium] poob tuaj yeem sib txawv ntawm ib tus neeg rau ib tus neeg, kev poob yog qhov ua rau muaj kev mob siab rau ua siab ntev," Jones hais. (Related: Yuav Ua Li Cas Nyob Hauv Dej Thaum Kev cob qhia rau kev sib tw Endurance)

Thaum twg koj thiaj xav tau kev haus dej kis las?

Cov dej haus ua kis lasyog muaj txiaj ntsig zoo hauv qee qhov xwm txheej. Yog tias koj tab tom qoj ib ce rau nruab nrab mus rau qhov siab ntau dua ib teev, kev haus dej haus cawv yuav ua kom muaj kev ua tau zoo ntawm qib siab. "Tom qab kwv yees li 60 feeb ntawm kev tawm dag zog, cov khw muag khoom noj carbohydrates hauv cov leeg poob qis, ib yam li cov ntshav qab zib, uas ua rau koj lub zog qis thiab ua rau qaug zog," Jones hais. Cov kis las uas cob qhia ob peb teev nyob rau ib hnub, xws li kev sib tw marathon lossis triathletes, yog cov uas yuav tau txais txiaj ntsig los ntawm kev haus dej haus cawv, hais Asche.

Tsuas yog haus me ntsis, vim qee cov dej haus ua si tuaj yeem ua rau mob plab, vim lub cev tsis muaj peev xwm nqus tau cov carbs thiab kua dej ntau. Pib nrog noj ob peb sips ntawm ib lub sijhawm thiab ua kom cov tshuaj qis, hais plaub ooj kom pib. Yog tias koj tsis muaj GI nyuaj siab, haus ntxiv. Tus nqi koj xav tau yog nyob ntawm koj lub cev hnyav, tawm hws, poob sodium, thiab siv zog ua haujlwm, tab sis txoj cai zoo ntawm tus ntiv tes xoo yog yim ooj txhua 30 feeb tom qab tsawg kawg 60 feeb ntawm kev tawm dag zog.

Hom Sib Txawv Ntawm Cov Dej Haus thiab Cov Hmoov

Yog tias koj tau txiav txim siab haus dej haus ua kis las yog ib lub tswv yim zoo rau koj, koj yuav xav tsis thoob kom paub tias muaj pes tsawg txoj kev xaiv. Xaiv hom kev haus dej haus twg los rau tus kheej nyiam, tab sis Jones pom zoo kom haus cov dej qab zib ua kis las uas sib xyaw nrog dej, thiab nws qhia tias xaiv rau yam tsis muaj tsw tsw lossis xim thaum twg ua tau.

Ready-to-Drink Sports Cov Dej Haus

Ntawm qhov kev xaiv nrov tshaj plaws rau cov dej qab zib kis las yog cov fwj dej hauv koj txoj kev haus dej haus cawv. Nyob ib sab ntawm cov dej qab zib ntawm cov khw muag khoom, nws tsis xav tias cov no tau txais qhov phem rap. Txawm li cas los xij, cov kev xaiv no yooj yim rau cov neeg ncaws pob ntawm kev mus, leej twg tsis xav nrog cov ntsiav tshuaj lossis hmoov. (Txog: Megan Rapinoe Ntawm Kev Rov Qab Los, Dej, thiab Nws Tus Poj Niam Nyiam Tus Qauv Hauv Kev Ua Si)

• Gatorade (Yuav Nws, $ 31 rau 24, amazon.com) thiabPowerade (Yuav Nws, $ 23 rau 24, amazon.com) yog ob lub npe uas tej zaum yuav los rau hauv siab. Ob qho tib si zoo sib xws ntawm cov khoom xyaw thiab tsw qab, xws li qab zib, qabzib, sodium, potassium, ntuj tsim,thiab xim zoo li daj #5. Asche pom zoo Gatorade Organic tshiab rau nws cov neeg siv khoom vim tias nws tsis muaj cov xim dag thiab tsw qab. Ob txoj kev xaiv no zoo ib yam li, hais tias Vitamin Dej, tab sis lawv muaj qhov sib piv zoo dua ntawm carbs thiab electrolytes rau cov neeg ncaws pob. Whereas, Vitamin Dej tsis muaj cov poov tshuaj thiab qis dua hauv cov carbohydrates thiab calories ntau dua li cov dej haus ua kis las.
• BODYARMOR (Yuav Nws, $ 25 rau 12, amazon.com) yog ib tug menyuam yaus tshiab ntawm qhov thaiv uas muaj cov poov tshuaj ntau dua li lwm cov dej haus ua si, ua tsaug rau nws lub hauv paus ntawm cov txiv maj phaub nplua nuj poov tshuaj. Yog tias koj xav tsis thoob yog tias koj xav tau cov poov tshuaj ntau dua li sodium, cov lus teb yog tej zaum tsis yog. Koj tau tawm hws tawm txog 7 npaug ntawm sodium ntau dua li cov poov tshuaj. (Muaj feem xyuam: Kev Tshawb Fawb Txog Kev Noj Qab Haus Huv Pab Nyiaj ntawm Txiv maj phaub Dej)
• Muaj ntau yam dej qab zib uas muaj calorie tsawg ntawm kev ua lag luam, nrog cov tshiab tshwm tuaj tas li. Nrog cov piam thaj yog qhov txhawj xeeb txog kev noj qab haus huv loj, nws tsis yog qhov xav tsis thoob uas ntau lub tuam txhab tab tom txiav txim siab qis qab zib lossis haus dej qab zib nrog cov khoom qab zib dag. Ntawd tau hais tias, kev tshuaj xyuas xyoo 2016 tau luam tawm nyob rau hauvInternational Journal of Sports Nutrition thiab Exercise Metabolismpom tias haus cov dej qab zib ntau dua haus cawv kom ua kom lub cev ua haujlwm ntev dua 60 feeb tsis "rov ua dua" cov calories hlawv thaum ua haujlwm. Hauv lwm lo lus, thaum siv raws li lub hom phiaj, haus dej qab zib ntau dua cov dej qab zib yuav tsis pab txhawb qhov hnyav. Txawm li cas los xij, qis-calorie npaj-rau-haus cov kev xaiv, zoo liG2 (Yuav Nws, $ 10 rau 12, amazon.com) thiabNoom (Yuav Nws, $ 29 rau 12, amazon.com), muab ib puag ncig 30 calories thiab kwv yees li ib nrab ntawm cov piam thaj thiab tib yam ntawm cov electrolytes zoo li haus dej kis las ib txwm muaj. Cov no tuaj yeem pab tau rau kev ua haujlwm qis dua uas siv sijhawm ntev dua li ib teev, xws li caij tsheb kauj vab, lossis kev ua haujlwm luv luv uas ua rau koj tawm hws ntau thiab xav tau me me ntawm cov carb hloov.

Powdered Sports Drinks

Cov hmoov ntim tau tso cai rau koj los npaj cov dej haus rau koj tus kheej, uas yuav xav tau ua haujlwm me ntsis ntau dua li lub raj mis npaj tau haus, tab sis nws pheej yig dua thiab txiav cov yas. (Related: Ntxim hlub Tumblers uas yuav ua rau koj Hydrated thiab Environmentally Woke)

Qhov zoo tshaj, koj yuav ua raws cov lus qhia hauv pob kom tau txais cov kua dej kom raug, electrolyte, thiab tshuav nyiaj li cas, tab sis koj yuav xav ntxiv dej me ntsis yog tias koj muaj lub plab rhiab. Muaj ntau tuj ntawm cov dej qab zib ua kis las los xaiv los ntawm, suav nrog:

• Skrat Labs (Tab sis Nws, $ 19 rau 20, amazon.com) yog cov nyiam ncaws pob vim nws siv cov khoom xyaw ntuj xws li qab zib pas nrig, txiv qaub roj, thiab kua txiv qaub. Nws kuj tseem muaj cov suab thaj tsawg dua li lwm cov dej haus ua kis las, nrog 4 feem pua ​​carbohydrates, ua rau nws yog qhov kev xaiv zoo rau cov uas pom GI teeb meem nrog lwm cov qauv.
• Gatorade Endurance Formula (Yuav Nws, $ 22 rau 32-oz. thawv, amazon.com) muaj cov khoom siv hluav taws xob ntau dua li lwm cov dej haus hauv ib pawg, yog li nws yog qhov kev xaiv zoo rau cov sweaters hnyav lossis huab cua kub. Yog tias koj tsis paub tseeb tias koj yog lub tsho loj hnyav, ceeb toom yog tias koj xaus nrog cov yeeb yaj kiab dawb (uas yog ntsev) ntawm koj cov tawv nqaij lossis lub tsho ntub tom qab ua haujlwm. Yog tias yog, koj hws ntau tshaj li feem ntau. (Muaj feem cuam tshuam: Puas Nws Muaj Kev Nyab Xeeb Ua Haujlwm Thaum Tshav Kub Kub?)
• Tailwind (Yuav Nws, $ 17 rau 7, amazon.com) muaj qhov "tsawg qab zib" saj dua li lwm cov kev xaiv, thiab nws muab cov piam thaj thiab sucrose los pab nrog kev nqus carb.
• Ua kua IV (Yuav Nws, $ 24 rau 16, amazon.com) yog cov dej sib xyaw ua kua dej uas khav tau ob zaug ntawm cov dej haus ntawm cov kis las kis las, 5 cov vitamins tseem ceeb, cov khoom xyaw yooj yim thiab pom tau, thiab siv "thev naus laus zis thauj khoom" (CTT). Cov neeg nrhiav tau hais tias lawv qhov kev tshoov siab rau kev siv CTT los ntawm kev tshawb fawb hu ua kev kho lub cev rov qab los ntawm lub cev, uas tau tsim los ntawm World Health Organization (WHO) los pab cawm lub neej ntawm cov menyuam tuag los ntawm lub cev qhuav dej hauv cov tebchaws uas tsis tau txhim kho. Lawv thov tias Liquid IV qhov zoo tshaj plaws piv ntawm sodium rau qabzib, dej thauj mus rau hauv koj lub cev sai dua li haus dej ib leeg. Tsis tau muaj kev tshawb fawb txog qhov no hauv cov neeg ncaws pob, tab sis nws tuaj yeem tsim nyog txhaj tshuaj yog tias koj xav tias zoo li cov dej tsoos lossis lwm yam dej haus ua si tsis txiav nws.
• DripDrop (Yuav Nws, $ 10 rau 8, amazon.com) zoo ib yam li Liquid IV, hauv qhov nws tau tsim los ntawm kws kho mob nrog kev kho lub cev qhov ncauj hauv lub siab. Lub tuam txhab thov tias lawv cov ntawv muaj ntawv pov thawj muab cov tshuaj muaj feem cuam tshuam txog tshuaj electrolyte zoo ib yam nrog WHO cov qauv.

Cov Ncaws Pob Ua Si

Txawm hais tias cov ntsiav tshuaj yaj tau yooj yim feem ntau tshaj tawm tias yog dej haus rau cov neeg ncaws pob, ntau tus tsuas muaj cov electrolytes. Asche hais tias "Tsis muaj ib qho ntawm cov kev xaiv no yuav muab cov carbohydrates kom txaus, vim tias lawv tsuas yog ua kom rov ua kom cov electrolyte poob hauv cov hws," Asche hais. Cov piam thaj hauv cov dej qab zib yog qhov tsim nyog rau kev nqus dej, tab sis qee tus neeg ncaws pob nyiam ua ke cov carbohydrates los ntawm zaub mov nrog haus dej cawv. Yog tias koj xaiv ib qho ntawm cov kev xaiv no, Jones pom zoo ua ke nrog zib ntab lossis txiv hmab txiv ntoo qhuav rau qee cov carbohydrates.

• Nuun (Yuav Nws, $ 24 rau 4 leeg/40 pluas noj, amazon.com) cov ntsiav tshuaj muaj 300 mg sodium thiab 150 mg potassium, uas yog me ntsis siab dua npaj tau-rau-haus thiab hmoov ua kis las kis las. Lawv muaj me ntsis ntawm nplooj stevia, uas muab lub qab zib saj yam tsis muaj qab zib cawv, uas tuaj yeem ua rau lub plab chim siab.
• Gu Hydration Drink Tab (Muas Nws, $ 24 rau 4 tubes / 48 servings, amazon.com) zoo ib yam li Nuun nrog 320 mg ntawm sodium, 55 mg ntawm poov tshuaj thiab qab zib nrog stevia thiab cane qab zib.

Ntsuam xyuas rau