ʻO kāu alakaʻi piha i nā mea inu haʻuki

Anter

• He aha ka mea maoli i nā inu haʻuki?
• Waiwai
• ʻO nā kalapona
• Nā Electrolytes
• Āhea ʻoe e pono ai i kahi inu haʻuki?
• Nā ʻano ʻokoʻa o nā inu inu haʻuki a me nā pauka
• Nā mea inu haʻuki mākaukau e inu
• Mea inu haʻuki pauka
• Nā Papa inu inu haʻuki
• Nānā no

ʻO nā mea inu haʻuki ke inu maʻamau i nā inu inu neon-sugary e like ʻole maikaʻi ʻole me ʻoe e like me ka soda, ʻeā? ʻĀ, pili ia.

ʻAe, he kō nā mea inu haʻuki a he nui wale. "Hoʻokahi omole 16.9 oz.-ʻoi aku ma mua o ʻehiku teaspoon o ke kō i hoʻohui ʻia," wahi a Angie Asche M.S., R.D., o Eleat Sports Nutrition, LLC. ʻOi aku ka nui o ke kō ma mua o ka nui o ka poʻe e pono ai a pono paha i kahi mea inu. "Hāʻawi kēia i ka nui o ka ikehu me ka loaʻa ʻole o nā mea pono a hiki ke alakaʻi ʻia i ka fluctuations kō kō i loko o ka lā," i ʻōlelo ʻia e ka mea kākau hoʻopaʻa inoa ʻo Kelly Jones, M.S. Hoʻohui ʻia, loaʻa i kekahi mau mea inu haʻuki nā ʻono hana, nā mea ʻono, a me nā kala, i makemake nā poʻe he nui e hōʻalo. (Pili: Hoʻololi kēia mau huahana hou i ka wai maʻamau i inu inu maikaʻi.)

Hoʻonohonoho ʻia nā mea inu haʻuki e kōkua me ka hydration a me ka wahie ʻana i ka wā o ka hoʻoikaika kino ʻana, akā ʻo ka pilikia (a me kahi e loaʻa mai ai kā lākou rap maikaʻi ʻole) ke kiʻi ka poʻe i kahi inu haʻuki ke ʻaʻole maoli lākou. ʻAʻole, ʻaʻole pono ʻoe i kahi Gatorade ke ʻai wale ʻoe i kāu ʻaina awakea ma kāu pākaukau a ma hope paha o ka hopena he 20 mau minuke ma ka elliptical. "Inā lōʻihi kāu hoʻomaʻamaʻa ʻana i hoʻokahi hola a i ʻole ka liʻiliʻi, ʻoi aku ka liʻiliʻi o ka manawa e pono ai ʻoe i kahi inu haʻuki," wahi a Angie Asche M.S., R.D., o Eleat Sports Nutrition, LLC.

He aha ka mea maoli i nā inu haʻuki?

E pane i kēlā, ʻo ka mua, eia kahi mea hou aʻe e pili anahe aha nā mea i loko o nā inu inu?

ʻO ka mea nui, hoʻolapalapa kahi inu inu haʻuki i ʻekolu mau mea — wai, carbs, a me electrolytes.

Waiwai

ʻO ke kinowai i loko o kahi inu haʻuki ke kumu e hoʻololi i ka wai i nalowale mai ka hou. Paipai ka American College of Sports Medicine (ACSM) i nā mea pāʻani e pale aku i ka lilo ʻana ma mua o 2 pakeneka o ko lākou kaumaha kino mai ka wai i ka wā hoʻoikaika kino. ʻO kahi laʻana, ʻaʻole pono e hāʻule ka wahine 140-paona ma mua o 2.8 paona i ka wā o ka hoʻoikaika kino. Inā kū kēlā, he hōʻailona ia o ka make nui loa. ʻO ʻoehiki e hoʻololi i kēia mau wai me ka wai, akā aia ʻelua mau mea koʻikoʻi i nā mea inu haʻuki e hiki ke koho maikaʻi iā lākou i kēia hihia.

ʻO nā kalapona

He mea nui kēia macronutrient i ka hana ʻana o ka inu haʻuki no ka mea "ʻo lākou ka wikiwiki o ka ikaika no nā mākala i ka wā o ka hoʻoikaika kino," i ʻōlelo ʻia e kahi mea kākau hoʻopaʻa inoa ʻo Kelly Jones, M.S. Hiki i nā Carbs ke hele mai i nā ʻano like ʻole a me nā nui, akā haki lākou āpau i ka glucose kō maʻalahi, e hāʻawi ana i ka ikehu no nā hana o kēlā me kēia lā a me ka hoʻoikaika kino e like me ka hoʻoikaika kino. "Ke pau nā carbs i kou kino, e hōʻole ka ikaika a me ka lōʻihi o ka hoʻoikaika kino," wahi a Jones. (E pili pū ana: Ua lohe anei ʻoe i ka holoi ʻana i ka carb?)

ʻO ke kūpono, pono i nā mea inu haʻuki i ʻelua mau ʻano kō, e like me ka glucose a me ka fructose (kō kō), e kōkua i ka lawe ʻana o ka ʻōpū. Loaʻa i kēlā me kēia kō kāna mea lawe (he pūmua e kōkua iā ia e hele i kahi e pono ai ke hele i loko o ke kino) e neʻe ai i loko o ka ʻōpū liʻiliʻi. Inā ʻai ʻia ka nui o hoʻokahi kō, hiki iā ia ke hoʻopau i nā mea lawe a hoʻoneʻe i ka wai i makemake ʻole ʻia i loko o nā ʻōpū. Kēia i alakai i bloating, discomfort a hiki eha cramping. "Ma ka loaʻa ʻana o nā kō ʻelua ʻokoʻa, hiki i ka ʻōpū ke omo maʻalahi i nā carbs, e kōkua ana e hōʻemi i ka ʻōpū o ka gastrointestinal i hiki ke maʻa mau i ka wā hoʻoikaika kino," wahi a Jones. (E pili ana: 5 mau meaʻai ʻino ʻole e hoʻoulu ai i ka ʻōpū)

ʻO ka hapa nui o nā mea inu haʻuki ma kahi o 4-8 pākēneka o nā kalapona, ʻo ia hoʻi aia ma kahi o 4 a 8 kalama o nā kalapona no 100 milliliters o ka wai. ʻO ka 6-8 pākēneka kālīpiʻopaʻa e like me ka nui o ke kō a me ka paʻakai i loaʻa maoli i loko o ke koko, no laila e ʻae ia i ke kino e komo koke i nā wai.

Nā Electrolytes

ʻO kahi ʻōlelo nani e wehewehe i ka sodium a me ka potassium, nalowale pū nā electrolytes i ka hou. ʻO ka pani ʻana iā lākou kahi ʻāpana nui o ka noho hydrated no ka mea hoʻolaha lākou i ke kaulike wai ma waena o ke kino. Pono i nā pūnaewele e loaʻa nā pae ʻoi loa o ka sodium a me ka potassium e hana pono, a hoʻolei ʻia kēlā mau pae mai ka whack ke make ʻoe i ka wai. ʻOiai ua loaʻa i ka sodium ka inoa maikaʻi ʻole i ka honua meaʻai, pono i nā mea pāʻani ke hoʻololi i nā poho sodium i ka wā o ka hoʻomaʻamaʻa paʻakikī e pale ai i ka dehydration. "ʻOiai ka paʻakai o ka paʻakai [aka sodium] hiki ke loli aʻe mai kēlā me kēia kanaka, ʻo nā nalowale ka mea nui loa me ka hana hoʻomanawanui ikaika," wahi a Jones. (Pili: Pehea e noho hydrate ai ke hoʻomaʻamaʻa no ka heihei hoʻomanawanui)

Āhea ʻoe e pono ai i kahi inu haʻuki?

Mea inu haʻukihe pono i kekahi mau kūlana. Inā ʻoe e hoʻomaʻamaʻa ma ke anawaena a hiki i ke kiʻekiʻe kiʻekiʻe no ka lōʻihi o hoʻokahi hola, e mālama ka mea inu haʻuki i ka hana ma nā pae kiʻekiʻe. "Ma hope o 60 mau minuke o ka hoʻomaʻamaʻa ʻana, e emi ana nā hale kūʻai carbohydrate i loko o nā ʻiʻo, e like me ke kō koko, e hoʻemi ana i kou pae ikehu a hoʻopau i ka luhi," wahi a Jones. ʻO nā poʻe haʻuki i hoʻomaʻamaʻa no kekahi mau hola i kēlā me kēia lā, e like me nā kukini marathon a i ʻole nā ​​triathletes, i waena o ka poʻe e pōmaikaʻi i nā mea inu haʻuki, wahi a Asche.

Mālama wale i ka inu, no ka mea hiki i kekahi mau mea inu haʻuki ke kumu i nā pilikia o ka ʻōpū, ma muli o ka palena o ka hiki o ke kino ke omo i ka nui o nā kalakeke a me ka wai. E hoʻomaka me ka lawe ʻana i kekahi mau sips i ka manawa a mālama i ka haʻahaʻa haʻahaʻa, e ʻōlelo ʻehā auneke e hoʻomaka. Inā ʻaʻohe ou pilikia GI, inu hou. ʻO ka nui āu e pono ai i ke kaupaona o kou kino, ka nui o ka hou, ka nalowale sodium, a me ka ikaika o ka hana, akā he lula maikaʻi o ka manamana nui he ʻewalu auneke i kēlā me kēia 30 mau minuke ma hope o 60 mau minuke o ka hoʻoikaika kino.

Nā ʻano ʻokoʻa o nā inu inu haʻuki a me nā pauka

Inā ua hoʻoholo ʻoe he manaʻo maikaʻi ka inu haʻuki no ʻoe, e kahaha paha ʻoe i ka ʻike ʻana i ka nui o nā koho. Ke koho ʻana i kahi ʻano inu inu haʻuki e iho i lalo i ka makemake pilikino, akā ua paipai ʻo Jones i nā mea inu haʻuki i hoʻowahāwahā ʻia me ka wai, a ʻōlelo ʻo ia ʻaʻole e koho i nā ʻono a me nā kala i hana ʻia ke hiki.

Nā mea inu haʻuki mākaukau e inu

Ma waena o nā koho i makemake nui ʻia no nā mea inu haʻuki ka ʻano ʻōmole i loko o kāu ʻāpana inu. Ke noho nei ma ka ʻaoʻao o ka soda ma nā waihona o nā hale kūʻai, ʻaʻole ia he mea kupanaha e loaʻa kēia i kahi rap maikaʻi ʻole. Eia naʻe, maʻalahi kēia mau koho no ka poʻe ʻaleʻale ke hele aku, ka mea makemake ʻole e hana pū me nā papa a me nā pauka. (E pili ana: Megan Rapinoe Ma ka Hoʻolaʻa, Hoʻomaʻemaʻe, a me kāna mau hiʻohiʻona wahine punahele i nā haʻuki)

• Gatorade (Buy It, $31 no 24, amazon.com) aʻO Powerade (Kūʻai, $ 23 no 24, amazon.com) ʻelua mau mana i hiki i kou manaʻo. Kūlike like nā mea ʻelua i nā huaʻai a me nā mea ʻono, e like me ke kō, glucose, sodium, potassium, ʻala maoli,a nā kala e like me ka melemele # 5. Paipai ʻo Asche i ka Organic Gatorade hou i kāna mea kūʻai aku no ka mea manuahi ia o nā kala a me nā mea ʻono. Ua like loa kēia mau koho ʻelua me ka wai Vitamina, akā ʻoi aku ka maikaʻi o ka ratio o nā carbs a me nā electrolytes no nā mea pāʻani. ʻOiai, ʻaʻohe potassium o ka wai Vitamin a ʻoi aku ka haʻahaʻa o nā carbs a me nā calorie ma mua o nā inu haʻuki kuʻuna.
• KUMUHANA (Kūʻai iā, $ 25 no 12, amazon.com) he keiki hou ia ma ka palaka e kaena ai i ka nui o ka potassium ma mua o nā mea inu haʻuki ʻē aʻe, mahalo i ke kumu o ka wai niu waiwai-potassium. Inā ʻoe e haʻohaʻo inā pono ʻoe i ka potasiuma ma mua o ka sodium, ʻaʻole paha ka pane. He 7 manawa ʻoi aku ka nui o ka sodium ma mua o ka pālolo. (Pili: ʻO nā pono olakino i kākoʻo ʻia e ka ʻepekema o ka wai niu)
• Aia nā ʻano mea inu haʻahaʻa haʻahaʻa haʻahaʻa ma ka mākeke, me nā mea hou e puka mau ana. Me ke kō he mea olakino olakino nui, ʻaʻole ia he mea kupanaha i ka nui o nā ʻoihana e hana nei i nā koho kō kō a i ʻole nā ​​mea inu haʻuki me nā mea ʻono ʻono. Ua ʻōlelo ʻia, he hōʻike 2016 i paʻi ʻia ma kaKa Nupepa International no ka Nutrition Sports and Exercise Metabolismʻike i ka inu ʻana i kahi inu haʻuki kō kiʻekiʻe aʻe i wahie hoʻoikaika kino ʻoi aku ka lōʻihi ma mua o 60 mau minuke ʻaʻole "wehe" i nā calories i puhi ʻia i ka hana ʻana. I nā huaʻōlelo ʻē aʻe, ke hoʻohana ʻia e like me ka mea i manaʻo ʻia, ʻo ka inu ʻana i nā haʻuki haʻuki kō kiʻekiʻe aʻe ʻaʻole paha e kōkua i ka loaʻa ʻana o ke kaupaona. Eia nō naʻe, nā koho hoʻomākaukau-calorie haʻahaʻa, e like meG2 (Kūʻai, $ 10 no 12, amazon.com) aNooma (Kūʻai iā, $ 29 no 12, amazon.com), hāʻawi ma kahi o 30 mau calorie a ma kahi o ka hapalua o ke kō a me ka nui o nā electrolytes e like me nā mea inu haʻuki maʻamau. Hiki ke kōkua i kēia mau mea no ka hoʻomaʻamaʻa haʻahaʻa haʻahaʻa e ʻoi aku ka lōʻihi ma mua o hoʻokahi hola, e like me ka holo leʻaleʻa uila, a i ʻole ka lōʻihi o ka lōʻihi o ka lōʻihi e hoʻoluhi iā ʻoe i ka hou nui a pono i kahi liʻiliʻi o ka loli hou.

Mea inu haʻuki pauka

Hiki i nā ʻeke pauda iā ʻoe ke hoʻomākaukau i ka inu iā ʻoe iho, ʻoi aku ka nui o ka hana ma mua o nā ʻōmole mākaukau, akā ʻoi aku ke kumukūʻai a ʻoki ʻia i ka plastic. (Related: ʻO nā Tumblers ʻoluʻolu e mālama iā ʻoe i ka wai a me ke ala ʻana i ke kaiapuni)

Ma ke kūpono, e hāhai ʻoe i nā ʻōkuhi pūʻolo e loaʻa ai ka wai kūpono, electrolyte, a me ke kaulike kaulike, akā makemake paha ʻoe e hoʻohui i kahi wai hou inā he ʻōpū koʻikoʻi kou. Aia he tona o nā mea inu haʻuki pauka e koho ai, me:

• Nā Labs Skratch (Akā ʻO, $ 19 no 20, amazon.com) punahele i waena o nā mea pāʻani no ka mea hoʻohana ia i nā mea kūlohelohe e like me ke kō, aila lemon, a me ka wai lime. Loaʻa iā ia ka emi o ke kō ma mua o nā mea inu haʻuki pauka, me 4 mau kekona carbs, e hana ana i kahi koho maikaʻi no ka poʻe i ʻike i nā pilikia GI me nā ʻano hana ʻē aʻe.
• ʻO ke kumu hoʻomanawanui ʻo Gatorade (Kūʻai iā, $ 22 no 32-oz. Ipu, amazon.com) ʻoi aku ka nui o nā electrolytes ma mua o nā mea inu haʻuki ʻē aʻe i kēlā me kēia ʻano, no laila he koho maikaʻi loa ia no nā sweater kaumaha a i ʻole nā ​​kūlana wela. Inā ʻaʻole ʻoe e maopopo inā he wili nui ʻoe, e nānā inā hopena ʻoe me ke kiʻi keʻokeʻo (ʻo ia ka paʻakai) ma kou ʻili a i ʻole ka pālule pulu ma hope o ka hoʻolālā. Inā pēlā, hou ʻoe i ka hou o ka hou. (Pili: palekana anei ka hana ʻana i kahi hawewe wela?)
• Huihue (Kūʻai iā, $ 17 no 7, amazon.com) he ʻono "emi iki ka momona" ma mua o kekahi mau koho ʻē aʻe, a hoʻohui ʻia nā glucose a me nā sukosa ʻelua e kōkua me ka hānai hānai.
• Waiwai IV (Kūʻai iā, $ 24 no 16, amazon.com) kahi hui hydration electrolyte e hoʻokiʻoki pālua ana i nā electrolytes o nā inu haʻuki kuʻuna, 5 mau wikamina pono, nā mea maʻalahi a hoʻomaopopo ʻia, a me ka hoʻohana ʻia ʻana o ka ʻenehana lawe lima pūnaewele (CTT). Wahi a nā mea hoʻokumu i kā lākou hoʻouluulu no ka hoʻohana ʻana iā CTT mai kahi ʻepekema i kapa ʻia oral rehydration therapy, i hoʻomohala ʻia e ka World Health Organization (WHO) e kōkua i ka hoʻopakele ʻana i nā ola o nā keiki e make ana i ka make wai ma nā ʻāina kūkulu ʻole. Ua ʻōlelo lākou ʻo ka ratio maikaʻi loa o Liquid IV o ka sodium i ka glucose, lawe ʻia ka wai i loko o kou kino ma mua o ka inu wai wale. ʻAʻole i loaʻa kahi noiʻi e pili ana i kēia i ka helu o ka poʻe ʻaleʻale, akā hiki ke kūpono ke kī inā ʻoe e like me ka wai kuʻuna a i ʻole nā ​​mea inu ʻē aʻe ʻokiʻoki ʻole ia.
• DripDrop (Kūʻai iā, $ 10 no 8, amazon.com) ʻano like loa me Liquid IV, i ka mea i hoʻomohala ʻia e ke kauka me ka oral rehydration therapy i ka manaʻo. Ua ʻōlelo ka hui e hāʻawi kā lākou ʻano patented i nā pae electrolyte pili i ka lāʻau lapaʻau e like me nā kūlana WHO.

Nā Papa inu inu haʻuki

ʻOiai hoʻolaha pinepine ʻia nā papa dissolvable e like me nā mea inu hydration no nā mea pāʻani, nui wale nā ​​​​electrolytes. "ʻAʻole kekahi o kēia mau koho e hāʻawi i nā waiwaʻa kūpono, no ka mea, pono ia e hoʻopiha hou i nā poho electrolyte i ka hou," wahi a Asche. Pono ke kō i nā mea inu haʻuki no ka lawe ʻana o ka wai, akā makemake kekahi poʻe ʻaleʻale e hoʻohui i nā kalakeke mai ka meaʻai me ka inu electrolyte. Inā koho ʻoe i kekahi o kēia mau koho, paipai ʻo Jones i ka hoʻopili ʻana me ka meli a i ʻole nā ​​hua maloʻo no kekahi mau ʻōpelu.

• Nuun (Buy It, $24 no 4 tubes/40 servings, amazon.com) loaʻa i nā papa he 300 mg sodium a me 150 mg potassium, ʻoi aku ka kiʻekiʻe ma mua o nā mea inu haʻuki mākaukau a me ka pauka. Loaʻa iā lākou kahi lau stevia, kahi e hāʻawi ai i kahi ʻono momona me ka ʻole o nā wai kō, hiki ke hoʻonāukiuki i ka ʻōpū.
• Papa inu inu Gu Guation (Kūʻai iā, $ 24 no nā paipu 4/48 lawelawe, amazon.com) ʻano like loa me Nuun me 320 mg o ka sodium, 55 mg o ka potassium a ʻono hoʻi me Stevia a me kō kō.

Nānā no