Ungakuthuthukisa Kanjani Ukusebenza Kwebhayisikili Ezintabeni Ngamandla Gel

Ngesikhathi sokuhamba ngebhayisikili ezintabeni, umzimba udinga imithombo ehlukene yamandla. Lokhu kuyadingeka ukuze ukwazi ukwenza imizamo yesikhathi eside. Kunconywa ukuthi udle okungenani njalo ngemizuzu engama-45 - ihora eli-1, noma kancane kancane uma isimo sezwe sidinga (imizila ekhuphukayo, ukudonsa, umzila onzima ngokobuchwepheshe).

Amajeli wamandla ayathengiswa njengamanje (nakuba ingahambisani nemvelo ngenxa yokupakishwa kwayo), nikeza ifomethi ewusizo kakhulu futhi uyivumele ukuthi imuncwe ngokushesha ngumzimba.

Silucwaningile lolu daba futhi sizokutshela kabanzi.

Iyini i-Energy Gel?

Amajeli wamandla ezemidlalo aqukethe izakhi, ikakhulukazi ama-carbohydrate, kodwa futhi namaminerali namavithamini angakwazi ukumboza izidingo zamandla zabagijimi ngesikhathi sokuqeqeshwa nangesikhathi sokululama. Zisetshenziswa emidlalweni eminingi ehlanganisa ukugijima, ukugibela ibhayisikili, i-triathlon, noma ithenisi. Banikeza umzimba imisoco oyidingayo phakathi nomzamo omkhulu wokunxephezela ukulahlekelwa ngenxa yomzamo.

Ikhwalithi eyinhloko yejeli ukuthi izingxenye zayo zithathwa kalula ngumzimba futhi, ngaphezu kwakho konke, ziwusizo kakhulu ukuzisebenzisa. Ngokungafani, isibonelo, ibha yamandla, asikho isidingo sokuhlafuna lapho uthatha ijeli. Ngakho-ke, akukho ukulahlekelwa kwamandla ngenxa yokuhlafuna, akukho ukuphefumula kanye namaphutha ambalwa anganaki, ngoba angenziwa ngaphandle kokwehla ebhayisikili lezintaba, ikakhulukazi emiqhudelwaneni (ekuhambeni, ohambweni, lokhu kuyiqiniso, ngoba kuhle yeka ukuze ujabulele i-Scenery!)

Kulula kakhulu ukuthutha futhi zingafakwa ezindaweni ezifinyeleleka kalula (isibonelo, ephaketheni).

Amajeli wamandla kufanele amuncwe ngamanzi njengoba agxile kakhulu futhi angabangela izinkinga zokugaya ukudla kwabanye abantu. Ngakho-ke, kubalulekile ukuthambisa kahle ngemva kwalokho (ngamanzi noma ngesiphuzo esinamandla ukuze ungeze amandla).

Kungani Kufanele Usebenzise Ijeli Yamandla Kumabhayisikili Asezintabeni?

Lapho ugibele ibhayisikili lezintaba, umzimba udonsa amandla owadingayo emithonjeni emibili eyinhloko: amafutha nama-carbohydrate. Nokho, ngokuvamile kunamafutha amaningi emzimbeni kunama-carbohydrate.

Ukuze lezi zinto zisetshenziswe yimisipha, lezi zinto kufanele zicutshungulwe, futhi lokhu kuthatha isikhathi eside. Ngakho-ke, amafutha awasizi kangako uma uhamba lapho izinga lokushaya kwenhliziyo yakho lingaphezu kuka-75% wezinga eliphezulu lenhliziyo yakho. Ngakho-ke, ama-carbohydrate ahlanganiswa kuqala futhi aqedwe ngokushesha.

Amajeli wamandla abe esesetshenziswa njengokuqinisa ama-carbohydrate ukuze agcwalise izitolo ezisetshenziswe ngesikhathi sokuzivocavoca.

Ama-carbohydrate asuka ekudleni awafakwa ngokushesha emisipheni. Ziqala zigaywe, bese zifakwa ezingeni lamathumbu, bese zisakazwa ngegazi emisipha, lapho zigcinwa khona, okuthatha isikhathi (isikhathi sokugaya, okungukuthi, amahora amaningana). Kodwa-ke, phakathi nomzamo, ama-carbohydrate ashiswa ukusiza ukuthuthukisa ukusebenza, futhi uma kukhona okuningi, ukwehla kokusebenza, okuba ukushaya ibha.

Ngamajeli wamandla, indlela yama-carbohydrate imfushane futhi izinzuzo zizwakala ngokushesha. Incazelo ilula uma kuqhathaniswa: ubuchopho bunikezwa ikakhulukazi i-glucose uma ithola kancane, ikakhulukazi lapho imisipha isebenzisa zonke izinto ezigciniwe ukuze iqhubeke nokusebenza phakathi nomzamo, ubuchopho buqaphile: ukukhathala kuyaphela.

Ijeli inomphumela ovuselelayo ngenxa yokunikezwa okuphawulekayo nokusheshayo kwezinto ezidingekayo ebuchosheni.

Amajeli ahlukahlukene anamandla:

Kuye ngohlobo lokuqeqeshwa (ukuhamba, ukuhamba, ukuncintisana, ukuwela, amandla adonsela phansi ...), ubude besikhathi sokuqeqeshwa kanye nezimo zezulu, ama-gel wamandla atholakala ngezigaba eziningana.

• Ama-gel wamandla we-Classic : Ukusetshenziswa kwama-carbohydrates, amavithamini namaminerali ukusekela ukujima kwesikhathi eside.
• I-Liquid Energy Gels : Lena ijeli ewuketshezi yakudala ongayiphuza ukuze uyiphathe kalula futhi umunce.
• Ama-Antioxidant Energy Gels : Babambezela ukuqala kokuquleka ngokunikeza ama-carbohydrate, amavithamini namaminerali. Kufanele zithathwe ngaphambi komzamo noma ekuqaleni komjaho / iseshini yokuqeqeshwa. Ukuze usebenzise lesi sihloko, ijeli kufanele ibe okungenani eyodwa yalezi zakhi zokulwa ne-antioxidant: amavithamini C, E, noma i-zinc.
• Ijeli yezemidlalo ye-Organic : bahlinzeka ngemithombo eyinhloko yamandla kusetshenziswa imikhiqizo yemvelo kanye nemvelo.
• I-Boosters Energy Gels : ukuthola umthombo wamandla osheshayo ngaphambi komzamo oqinile. Iwusizo kakhulu ekupheleni komjaho noma ngaphambi kokugijima.
• Amajeli ezemidlalo e-sodium : I-Sodium iqinisekisa ukugcinwa kokulinganisela kwamanzi omzimba. Isebenza kakhulu uma kushisa kakhulu.
• I-Caffeinated Energy Gels : Amandla afanayo ne-Boost gels sibonga ukusetshenziswa kwe-caffeine. Lawa majeli angasiza futhi phakathi nemicimbi yasebusuku ukuze wandise ukuqapha kwakho nokugxilisa ingqondo.
• I-energy chewing gum : Amajeli wamandla ngendlela yamaswidi. Ilungele abantu abakhetha ukwakheka okuqinile nokunwebeka.

Isexwayiso: Ukufiphala kokuhlaziywa komsoco kwezinye izinhlobo kwenza kube nzima ukunquma uhlobo lwejeli ongaluthola.

Idatha yokondleka

Ijeli yamandla kufanele okungenani ibe nama-carbohydrate, i-sodium namavithamini B.

• Izinga likashukela noma inkomba ye-glycemic : isiraphu ye-glucose, i-dextrose, i-maltose noma i-fructose ... futhi uhlukanisa phakathi kukashukela osheshayo (i-dextrose noma i-fructose) ngemizamo emifushane noma eqinile kanye noshukela omncane (njenge-maltose) ngemizamo yesikhathi eside.
• amaminerali :
  • I-Magnesium: Ukuthathwa kwe-Magnesium kunomthelela ekufinyezeni okuhle kwemisipha (ukudluliswa kwemizwa yezinzwa, ibhalansi ye-acid-base, ukukhiqizwa kwamandla), ibalulekile kunoma yimuphi umzamo, ikakhulukazi ngomzamo wesikhathi eside.,
  • I-Potassium: Lena enye yamaminerali alahleka ngokujuluka, ikakhulukazi ezimweni ezishisayo (+ 24 ° C),
  • I-Sodium: Ngokusebenza isikhathi eside noma ukushisa okuphezulu, ijeli ecebile nge-sodium (usawoti) ikhethwa, njengoba lokhu kuzobambezela ukuphelelwa amanzi emzimbeni kanye namajaqamba.
• amavithamini : Amavithamini abalulekile ekumunceni ushukela (ikakhulukazi, B) kumele abe khona. Zibalulekile futhi ekubambezeleni ukuqala kokuquleka.
  • I-Vitamin C kanye / noma i-Vitamin E: amavithamini e-antioxidant, abaluleke kakhulu ngesikhathi sokuzivocavoca ukuvuselelwa kwamaseli,
  • I-Niacin (i-vitamin B3): ibamba iqhaza ku-metabolism yamandla evamile.
• Bkaa : kusuka kumaprotheni, ama-amino acids akhuthaza ukululama ngesikhathi sokuzivocavoca futhi athinte ukukhathala okuphakathi (ukuziphatha).

Ama-BCAA angama-branched chain amino acid atholakala emisipha.

• Ukuthathwa kwe-BCAA kukuvumela ukuthi wenze kahle emisipha yakho ye-glycogen ukuze ulwe nokukhathala nomuzwa wenhlalakahle ngesikhathi sokuzivocavoca.
• Ngesikhathi sokuzikhandla isikhathi eside, umzimba usebenzisa ama-BCAA asuka emisipha ukukhiqiza amandla, ngaleyo ndlela kubangele ukuwohloka kokwakheka kwemisipha yethu. Ucwaningo luye lwabonisa ukuthi ukudla ama-BCAA ngesikhathi sokuzivocavoca kusiza ukunciphisa lokhu kuphazamiseka.

Amanani amancane anconyiwe

Ongoti bezemidlalo batusa amanani alandelayo.

• Ama-carbohydrate: ubuncane be-20 g
• I-sodium: 50 mg ubuncane
• I-Potassium: 50 mg ubuncane
• I-Magnesium: 56 mg ubuncane
• Amavithamini B: Yiba okungenani namavithamini B amabili ahlukene.
• Ama-Antioxidants: lawa amavithamini C (mini 12 mg), E (1.8 mg) noma i-zinc (2.5 mg).
• I-BCAA: 500 mg

Indlela yokukhetha i-Energy Gel ye-Mountain Biking?

Amajeli wamandla afika ngezindlela eziningi ezahlukene futhi alinganiswa ngezinhloso ezahlukene. Njengoba ukunambitheka nombala kumuntu ngamunye kuwo wonke umuntu, ukukhethwa kwejeli nakho kuyavumelana. Incazelo emfushane yezinto okufanele zicatshangelwe ngaphezu kokwakhiwa komsoco:

• Ukudla : Ukunambitheka okumnandi, okusawoti, okunezithelo okuxubile noma okungathathi hlangothi. Kukuwe ukuthi uzinqumele ngokuthanda kwakho kanye nezidingo zakho. Shintsha okuthandayo ukuze ungacikeki noma ugule, zama ama-flavour amasha noma izinhlobo ezintsha ngesikhathi sokujima kwakho. Kungakhathaliseki ukuthi uziqeqesha emqhudelwaneni noma ubamba iqhaza ku-MTB Raid, letha kuphela ukudla nama-flavour owaziyo futhi ongamunca kahle!
• ukuthungwa : Khetha amajeli awuketshezi angahlali emlonyeni isikhathi eside futhi amunca ngokushesha. Kubantu abafuna ukuhlafuna noma ukuba nomlomo oshelelayo, ama-gel wakudala noma izinsini zokuhlafuna angcono.
• ukupakisha : kubaluleke kakhulu, uma ungafuni ukuhamba nobhaka noma amaphakethe agcwele, ama-gel alahlwayo efomethi encane (20 kuya ku-30 ​​g) ayakhethwa. Esinye isici okufanele sicatshangelwe ukukhululeka kokuvula umkhiqizo. Kuye ngohlobo, isistimu yokuvula iyahluka: ukuphela kwephakheji okufanele kukhishwe, i-cap evala noma cha. Kukuwe ukuthi unqume ukuthi yiluphi uhlelo olulungele wena. Kodwa-ke, qaphela ukuthi ungaphonsi ijeli elingenalutho endaweni ezungezile.... Amajeli angaphezu kuka-50 g aklanyelwe ukusetshenziswa okuhlukahlukene. Kuyasebenziseka kakhulu uma ungafuni ukuba namajeli amaningi ephaketheni lakho, nokho, maningi (isibonelo, ungawafaki ngaphansi kwezikhindi zakho). Ngokusetshenziswa okuningi, ijeli ekwazi ukuphinda ivale iyakhethwa, yesaba ukuthi izoba yonke indawo ephaketheni noma esikhwameni sakho.

Ngizisebenzisa kanjani?

Umthamo wokuqala ungathathwa amahora angu-3/4 noma ihora elingu-1 ngemva kokuhamba. Kunabagibeli bamabhayisikili abancamela ukuyigwinya ngaphambi kokuthi kuqalwe. Kodwa-ke, isidlo esikhulu esanele noma uphaya wamandla kungcono ukwakha izitolo eziningi futhi unciphise ukudla okudlayo okunama-carbohydrate ngesikhathi sokuhamba.

Ukuthi uthatha kaningi kangakanani ekuhambeni okude kuzoxhomeka ekutheni isisu sakho singasiphatha kangakanani. Kubalulekile ukukhumbula ukuthi isisu sakho asisebenzi noma sisebenza kancane kakhulu uma wenza imizamo eqhubekayo isikhathi eside.

Amabhayisikili asezintabeni anesisu esintekenteke kufanele aphazamise ukubamba okungenani amahora angu-3/4. Ukulandela lesi sikhathi kuzovikela ukuhamba kwegazi lakho kuma-carbohydrate amaningi (kanye nokungakhululeki kwe-hyperglycemia).

Ungakwazi ukuqeqesha isimiso sakho sokugaya ukudla ukuze udle ijeli, njengoba nje ungakwazi ukuqeqesha umzimba wakho nezitho ezihlukahlukene ukuze uzivumelanise nezimo ezintsha.

Ngesikhathi somncintiswano wokunqamula izwe, ukuhlasela noma ukujima okukhulu, kunconywa ukuthatha ijeli elwa namagciwane ngaphambi nje kokuqala ukubambezeleka ukuqala kokuquleka.

Ulungiselela ukwenza ijeli yakho yamandla?

Uma sibheka emakethe, siyabona ukuthi intengo emaphakathi ingaphezu kwama-euro angama-70 ngekhilogremu ngayinye.

Kuyathakazelisa ukubuza umbuzo wokwenza ijeli "yasekhaya" ukuze unciphise inothi futhi umunce izithako ngokuphelele (kucatshangwa ukuthi isitsha sitholakala esingase sisetshenziswe emabhayisikili asezintabeni)

Nansi iresiphi yokwenza ijeli yakho yamandla ngendlela eshibhile.

Ekuphethweni

Amajeli wamandla afika ngezinhlobonhlobo zokuthungwa, ama-flavour amaningi, nemiphumela ehlukene kuye ngokwakheka kwawo. Okungasindi, okusebenzayo ukusebenzisa nokufunda. Lawa majeli angahlanganiswa neziphuzo ezinikeza amandla ukuze anikeze amandla, kodwa kufanele akhiwe ukugwema ukugcwala ngokweqile. Uma kungenjalo, hlala emanzini! Kungcono ukukhetha ngokuvumelana nokwakheka nokuhlolwa ngenkathi uhamba (imikhiqizo ehlukene, ama-flavour, isisindo kanye nokwakheka kwamandla) ukuze ukhethe ijeli ezokusebenzela kangcono futhi ihambisane kangcono nokunambitheka kwakho.