Co pić w czasie jazdy na rowerze?
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Nawadnianie - trochę teorii
Ciało ludzki składa się w 60-70% z wody, która zapewnia rozprowadzenie energii, witamin i pierwiastków mineralnych po całym organizmie.
Każdy z nas wydala codziennie przynajmniej:
- 400 ml wody oddychając,
- 400 ml przez skórę,
- 1000 ml przez nerki (w postaci moczu).
Podczas intensywnego wysiłku mięśnie mogą wyprodukować do 200 razy więcej ciepła niż mięśnie w spoczynku - pocenie się spełnia w takim wypadku rolę chłodzenia.
Razem z potem tracimy nie tylko wodę, ale także substancje w niej rozpuszczone: przede wszystkim sole mineralne (jony potasowe, sodowe, chlorkowe), niektóre witaminy oraz białka i aminokwasy. Rozpuszczone w wodzie pierwiastki elektrolitowe (sód, potas, wapń, magnez i chlor) – biorące udział w wielu ważnych procesach fizjologicznych, np. przewodzenia sygnałów w komórkach nerwowych, skurczach mięśni szkieletowych i serca – nie są nigdzie magazynowane i w związku z tym ich nadmierna utrata może być groźna dla funkcjonowania organizmu. Począwszy od słabnącej gwałtownie wydolności fizycznej i narastającego znużenia, poprzez zasłabnięcia i utratę przytomności, aż po poważne i czasami nieodwracalne uszkodzenie nerek (odpowiedzialnych za oczyszczanie krwi z toksyn)
Utrata, podczas wysiłku, każdego jednego procenta wody (wzmożona potliwość) skutkuje utratą dziesięciu procent zdolności wysiłkowych.
Czyli utrata 1-1,5 litra (2% masy ciała) na drodze pocenia się powoduje obniżenie zdolności do wykonywania wysiłku nawet o 20%. Po utracie czterech procent wody następuje całkowita utrata sił - nie może być już kontynuowany wysiłek. W czasie intensywnego treningu człowiek może stracić w ciągu godziny 1-1,5 litra wody.
Do uzupełniania traconego podczas wysiłku potu nie wystarczy zwykła woda – jak już wspomnieliśmy tracimy nie tyle wodę, co elektrolity – i to właśnie takie płyny powinniśmy przyjmować.
Ze względu na zawartość soli mineralnych w wodzie napoje możemy podzielić na:
- Hipotoniki - mają niższą zawartość energetyczną (mało węglowodanów) oraz niższe ciśnienie osmotyczne niż ciśnienie płynów ustrojowych
- Izotoniki - mają stężenie rozpuszczonych składników równe ciśnieniu osmotycznemu osocza krwi
- Hipertoniki - mają wyższą zawartość energetyczną (duża ilość węglowodanów) oraz wyższe ciśnienie osmotyczne niż ciśnienie płynów ustrojowych
Napoje hipotoniczne do których zaliczamy: wody mineralne, stołowe, źródlane i wodociągowe, a także wszelkiego rodzaju herbaty, rozcieńczone soki owocowe i warzywne wchłaniają się najszybciej rozcieńczając płyny ustrojowe. Poprzez zjawisko osmozy (przemieszczania się wody przez półprzepuszczalna błonę komórkową) pierwiastki elektrolitowe „wędrują” z komórek do jelita. Hipotoniki szybko nawadniają organizm, ale nie dostarczą zbyt dużej porcji energii.
Napoje hipertoniczne to gęste soki owocowe i warzywne oraz mocno słodzone, aromatyzowane lub barwione napoje Napoje te zawierają więcej rozpuszczonych składników stałych - głównie węglowodanów - mają więc wyższe ciśnienie osmotyczne.Hipertoniki dostarczają szybko energię a w mniejszym stopniu nawadniają organizm.
Picie obu rodzajów napojów – hipo- i hipertonicznych zakłóca gospodarkę wodno-elektrolityczną organizmu. O ile dla człowieka o normalnym trybie życia nie ma to większych skutków – po pewnym czasie (kilkadziesiąt minut) równowaga zostanie przywrócona, to dla osób czynnie uprawiających sport ma może doprowadzić do deficytu wodnego.
Co pić podczas treningu
Pijąc napoje izotoniczne możemy znacznie przyspieszyć wchłanianie wody razem z potrzebnymi składnikami Napoje te - mające dokładnie takie samo stężenie substancji mineralnych jak w płynach ustrojowych organizmu - są najbardziej pożądane podczas wykonywania czynności powodujących pocenie się – czyli tracenie elektrolitów. Producenci często dodają również łatwo przyswajalne węglowodany dostarczające energię dla pracujących mięśni, oraz witaminy.
Podczas bardzo intensywnej jazy na rowerze – gdy pot zalewa nam twarz, powinniśmy przyjmować ok. 0,5 l napojów na godzinę. Strategia picia zawsze powinna być taka sama – picie nie wtedy kiedy jesteśmy już bardzo spragnieni, ale częste picie małymi łykami. Woda jest również wchłaniana w jamie ustnej przez skórę – stąd wniosek: im dłużej trzymamy płyn w ustach tym szybciej zostanie wchłonięty. Oczywiście bez przesady.
Jednym z najbardziej znanych i popularnych na świecie napojów tego rodzaju jest reklamowany na praktycznie każdych zawodach sportowych - Isostar - produkowany przez szwajcarski koncern chemiczno-farmaceutyczny Novartis. Z kolei dwaj najwięksi konkurenci w branży napojów gazowanych także posiadają produkt w tej kategorii:
- Coca-Cola: napój izotoniczny Powerade
- PepsiCo: napój izotoniczny Gatorade
Omówienie dostępnych w sklepach napojów izotonicznych w II części artykułu "Jaki izotonik na rower?"
Kontrowersje wokół izotoników
W 2013 roku brytyjskie czasopismo medyczne British Medical Journal we współpracy z oksfordzkim Centre for Evidence-Based Medicine oraz z ekipą programu dokumentalnego Panorama (emitowany w BBC) zakwestionowało działanie izotoników twierdząc, że praktycznie brak jest naukowych dowodów na to, że izotoniki rzeczywiście poprawiają wydajność i pomagają przywrócić równowagę organizmu po dużym wysiłku fizycznym.
Naukowcy stwierdzili, że napój izotoniczny można zastąpić zwykłym... bananem, a jego zjedzenie przyniesie więcej korzyści.
Kwestia czy napoje izotoniczne są faktycznie tak istotne podczas wysiłku pozostaje zatem otwarta - musimy poczekać na naukowe badania, których wyniki z pewnością będą interesujące zarówno dla sportowców, jak i dla wielkich koncernów spożywczych produkujących i sprzedających corocznie hektolitry napojów tego rodzaju.
Tagi: picie
, nawadnianie
, napój izotoniczny
, napoje izotoniczne
, izotonik
, hipotonik
, hipertonik
KOMENTARZE
2021-03-30 10:41 anonim |
12 simple exercises to develop "phenomenal memory":
1. Improve the memorization process
When memorizing something, you need to think about the action, draw parallels with your life. Let's just say, the more associations you make, the more you will be able to remember what you want.
2. Try to remember yourself
There are times when you forgot your partner's phone number, or the name and patronymic of a person with whom you have an important meeting, etc. Do not rush to open your notebook just to read the necessary information. Try to remember it yourself. This information is already "on the shelf in your head", you just have to find it.
3. Create similar looks
If you need to remember something important, try to create an image in your mind that is associated with what you need to remember. It will be easier for the brain to do this.
4. Speak the information received
When you want to remember important information, try retelling it, or explaining it to another person. The memorization process becomes better when you speak the information received.
5. Do arithmetic
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When you have nothing to keep yourself busy in boring and long lines, try to start solving very simple arithmetic problems in your head. For example, multiply the number of legs of those red chairs by the number of flowerpots on the windowsill. Or count the sum of numbers on the numbers of passing cars ... This practice is actually an excellent memory training. 6. Remember what happened to you during the day
Before going to bed, after the day, scroll through all its details in your head. What did you do throughout the day, what would you do to improve some points. Think back to your day. From now until awakening. Believe me, this is not an easy task! Ask the question: "Which decision I made today was the most effective?"
7. Read more books!
What could be better than spending your free time reading an interesting and useful book? When reading a book, the brain strains to memorize the details. In addition, you turn on your imagination and begin to visualize everything that you read about. This is great for training the brain.
8. Study verses and text passages
At school we were asked to learn poems for a reason. Memorizing rhymed verses and non-rhymed passages of text helps develop memory. So learn the verses. Try to choose those pieces that you really like 9. Don't try to cram!
Remember how at school / university we could memorize the information we needed to get a good grade? Forget about it. This technique does not help develop memory. Dull cramming is ineffective. It tires the brain, and it quickly stops responding to the information it receives. Better ponder on what you read. You need to not only learn, but also understand what you are reading.
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10. Repeat
But it's still worth repeating the material covered. Not to cram, but to repeat - to refresh your memory. As they say: "Repetition is the mother of learning." Repeat the information received. Every day, for example, 5 days. Repeat what you learned. This information will be deposited in long-term memory, and you can easily get it from there.
11. Don't be lazy
You will never be able to achieve something and remember something if you are lazy. Laziness is the rust of the mind. Don't let it take over your memory. Resist the temptation to lie idle on the couch. Take a book or turn on some relaxing music. This will force your brain to work and thus improve your memory, while you physically rest. And if you need to remember something, then quickly connect all the resources.
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1. Improve the memorization process
When memorizing something, you need to think about the action, draw parallels with your life. Let's just say, the more associations you make, the more you will be able to remember what you want.
2. Try to remember yourself
There are times when you forgot your partner's phone number, or the name and patronymic of a person with whom you have an important meeting, etc. Do not rush to open your notebook just to read the necessary information. Try to remember it yourself. This information is already "on the shelf in your head", you just have to find it.
3. Create similar looks
If you need to remember something important, try to create an image in your mind that is associated with what you need to remember. It will be easier for the brain to do this.
4. Speak the information received
When you want to remember important information, try retelling it, or explaining it to another person. The memorization process becomes better when you speak the information received.
5. Do arithmetic
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When you have nothing to keep yourself busy in boring and long lines, try to start solving very simple arithmetic problems in your head. For example, multiply the number of legs of those red chairs by the number of flowerpots on the windowsill. Or count the sum of numbers on the numbers of passing cars ... This practice is actually an excellent memory training. 6. Remember what happened to you during the day
Before going to bed, after the day, scroll through all its details in your head. What did you do throughout the day, what would you do to improve some points. Think back to your day. From now until awakening. Believe me, this is not an easy task! Ask the question: "Which decision I made today was the most effective?"
7. Read more books!
What could be better than spending your free time reading an interesting and useful book? When reading a book, the brain strains to memorize the details. In addition, you turn on your imagination and begin to visualize everything that you read about. This is great for training the brain.
8. Study verses and text passages
At school we were asked to learn poems for a reason. Memorizing rhymed verses and non-rhymed passages of text helps develop memory. So learn the verses. Try to choose those pieces that you really like 9. Don't try to cram!
Remember how at school / university we could memorize the information we needed to get a good grade? Forget about it. This technique does not help develop memory. Dull cramming is ineffective. It tires the brain, and it quickly stops responding to the information it receives. Better ponder on what you read. You need to not only learn, but also understand what you are reading.
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10. Repeat
But it's still worth repeating the material covered. Not to cram, but to repeat - to refresh your memory. As they say: "Repetition is the mother of learning." Repeat the information received. Every day, for example, 5 days. Repeat what you learned. This information will be deposited in long-term memory, and you can easily get it from there.
11. Don't be lazy
You will never be able to achieve something and remember something if you are lazy. Laziness is the rust of the mind. Don't let it take over your memory. Resist the temptation to lie idle on the couch. Take a book or turn on some relaxing music. This will force your brain to work and thus improve your memory, while you physically rest. And if you need to remember something, then quickly connect all the resources.
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2021-03-30 18:33 anonim |
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2021-03-31 21:49 anonim |
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2021-04-01 04:07 anonim |
What is MBA education?
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(Master of Business Administration, master of business administration) is not so much a training program as a Manager's degree (in management). Here it is important to have it, which indicates that you have the skills necessary for a middle-and senior-level Manager. To date, there is no single standard that would allow you to divide the degree of proficiency in these skills, so only the fact of having a corresponding diploma is taken into account.
The first version of such a training system began to be used in the United States in the 19th century. for many companies of that time, employees who knew the latest management methods were in demand. With
In our country, the MBA program started at the branch of the Plekhanov economic Institute. Since then, the standard has taken root and MBA education is now considered one of the mandatory for prestigious vacancies in the economic sphere.
What is the" strength " of MBA education?
As with any other type of training for MBA education, there may be pros and cons. So among the main positive qualities can be noted.
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The opportunity to gain in-depth knowledge in the field of business, from which you can get practical benefits in your daily work.
Increased chances of becoming the head of a large firm. The owners of this education are guaranteed to move up the career ladder.
Getting first-hand knowledge from world-class businessmen, and perhaps even from Nobel prize winners.
A great opportunity to get a job abroad or in our country, but in an international organization.
In General, MBA education increases the qualification level of a specialist, making it more competitive in the job market. But there are a few disadvantages.
For example, today young professionals who have just graduated from UNIVERSITY are trying to get an MBA right away. The motivation is obvious — they want to immediately get a job in a prestigious company for a high-paying position with a career growth forecast. And there may be no time to get additional education in the future. But here's the problem — the MBA provides practical knowledge in contrast to the usual "HSE", which would be better compared with your own business experience. This is the only way to highlight in the entire course the knowledge that will really help in a particular situation. And without experience, everything becomes nothing more than an interesting educational program.
The second disadvantage is again hidden in the lack of practical experience for most of the owners of MBA crusts. It is difficult for them to apply the existing knowledge in practice, they do it with caution, sometimes being late with responsible decisions. To work successfully in a rapidly changing market, you need to work for many years to develop the skills to solve complex problems on the fly.
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(Master of Business Administration, master of business administration) is not so much a training program as a Manager's degree (in management). Here it is important to have it, which indicates that you have the skills necessary for a middle-and senior-level Manager. To date, there is no single standard that would allow you to divide the degree of proficiency in these skills, so only the fact of having a corresponding diploma is taken into account.
The first version of such a training system began to be used in the United States in the 19th century. for many companies of that time, employees who knew the latest management methods were in demand. With
In our country, the MBA program started at the branch of the Plekhanov economic Institute. Since then, the standard has taken root and MBA education is now considered one of the mandatory for prestigious vacancies in the economic sphere.
What is the" strength " of MBA education?
As with any other type of training for MBA education, there may be pros and cons. So among the main positive qualities can be noted.
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The opportunity to gain in-depth knowledge in the field of business, from which you can get practical benefits in your daily work.
Increased chances of becoming the head of a large firm. The owners of this education are guaranteed to move up the career ladder.
Getting first-hand knowledge from world-class businessmen, and perhaps even from Nobel prize winners.
A great opportunity to get a job abroad or in our country, but in an international organization.
In General, MBA education increases the qualification level of a specialist, making it more competitive in the job market. But there are a few disadvantages.
For example, today young professionals who have just graduated from UNIVERSITY are trying to get an MBA right away. The motivation is obvious — they want to immediately get a job in a prestigious company for a high-paying position with a career growth forecast. And there may be no time to get additional education in the future. But here's the problem — the MBA provides practical knowledge in contrast to the usual "HSE", which would be better compared with your own business experience. This is the only way to highlight in the entire course the knowledge that will really help in a particular situation. And without experience, everything becomes nothing more than an interesting educational program.
The second disadvantage is again hidden in the lack of practical experience for most of the owners of MBA crusts. It is difficult for them to apply the existing knowledge in practice, they do it with caution, sometimes being late with responsible decisions. To work successfully in a rapidly changing market, you need to work for many years to develop the skills to solve complex problems on the fly.
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2021-04-02 03:08 anonim |
Home education pitfalls.
We lived in a provincial town. I was very surprised that before us in a neighboring school from the 8th grade, parents took their son to family training. My father taught me. The headmaster of that school proudly announced that the boy returned a year later: "It was hard." The boy pulled it out, passed it well, but didn't want to do it again.
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The first pitfall
What happened to the first boy in family training in our city is the first pitfall. We came across it in the 5th grade. This is the desire of teachers to interrogate (do not ask!) a non-standard student on all issues. No student answers on all topics in all subjects. Only those who are in family training.
I was acutely aware of the teachers ' desire to prove that the system they serve is better. So that others don't get hurt. We found a way out: another school.
Choose the form of training: external. They will impose fewer requirements.
The second pitfall
My mother-in-law worked as a teacher all her life. The students loved her. She took our idea of home education badly. We were lucky to live in different cities.
Once she arrived for 2 days and, as it turned out, did not have time to go to school! I wanted to talk to the class teacher, so that the girl was asked more strictly, so that she didn't want to study at home.
It was a failed betrayal. Sticks in the wheels can be inserted by anyone who does not feel sorry for the child. Such people were always on the way. But my own grandmother...
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My parents didn't agree with our decision either. However, the grandfather wrote to his granddaughter: "Don't see that your mother and I disagree. Listen to your mother, no one loves you more than her."
Detractors are the second pitfall. Inevitable. The worst thing is when it's relatives.
The third pitfall
Natasha finished 10th and 11th grade in one year. 3 times I wanted to drop out of school. Overwork. What held her back was the thought of those who would also study as an external student after her. She knew that she was paving the wa
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We lived in a provincial town. I was very surprised that before us in a neighboring school from the 8th grade, parents took their son to family training. My father taught me. The headmaster of that school proudly announced that the boy returned a year later: "It was hard." The boy pulled it out, passed it well, but didn't want to do it again.
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The first pitfall
What happened to the first boy in family training in our city is the first pitfall. We came across it in the 5th grade. This is the desire of teachers to interrogate (do not ask!) a non-standard student on all issues. No student answers on all topics in all subjects. Only those who are in family training.
I was acutely aware of the teachers ' desire to prove that the system they serve is better. So that others don't get hurt. We found a way out: another school.
Choose the form of training: external. They will impose fewer requirements.
The second pitfall
My mother-in-law worked as a teacher all her life. The students loved her. She took our idea of home education badly. We were lucky to live in different cities.
Once she arrived for 2 days and, as it turned out, did not have time to go to school! I wanted to talk to the class teacher, so that the girl was asked more strictly, so that she didn't want to study at home.
It was a failed betrayal. Sticks in the wheels can be inserted by anyone who does not feel sorry for the child. Such people were always on the way. But my own grandmother...
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My parents didn't agree with our decision either. However, the grandfather wrote to his granddaughter: "Don't see that your mother and I disagree. Listen to your mother, no one loves you more than her."
Detractors are the second pitfall. Inevitable. The worst thing is when it's relatives.
The third pitfall
Natasha finished 10th and 11th grade in one year. 3 times I wanted to drop out of school. Overwork. What held her back was the thought of those who would also study as an external student after her. She knew that she was paving the wa
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2021-04-02 06:18 anonim |
Home education pitfalls.
We lived in a provincial town. I was very surprised that before us in a neighboring school from the 8th grade, parents took their son to family training. My father taught me. The headmaster of that school proudly announced that the boy returned a year later: "It was hard." The boy pulled it out, passed it well, but didn't want to do it again.
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The first pitfall
What happened to the first boy in family training in our city is the first pitfall. We came across it in the 5th grade. This is the desire of teachers to interrogate (do not ask!) a non-standard student on all issues. No student answers on all topics in all subjects. Only those who are in family training.
I was acutely aware of the teachers ' desire to prove that the system they serve is better. So that others don't get hurt. We found a way out: another school.
Choose the form of training: external. They will impose fewer requirements.
The second pitfall
My mother-in-law worked as a teacher all her life. The students loved her. She took our idea of home education badly. We were lucky to live in different cities.
Once she arrived for 2 days and, as it turned out, did not have time to go to school! I wanted to talk to the class teacher, so that the girl was asked more strictly, so that she didn't want to study at home.
It was a failed betrayal. Sticks in the wheels can be inserted by anyone who does not feel sorry for the child. Such people were always on the way. But my own grandmother...
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My parents didn't agree with our decision either. However, the grandfather wrote to his granddaughter: "Don't see that your mother and I disagree. Listen to your mother, no one loves you more than her."
Detractors are the second pitfall. Inevitable. The worst thing is when it's relatives.
The third pitfall
Natasha finished 10th and 11th grade in one year. 3 times I wanted to drop out of school. Overwork. What held her back was the thought of those who would also study as an external student after her. She knew that she was paving the wa
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We lived in a provincial town. I was very surprised that before us in a neighboring school from the 8th grade, parents took their son to family training. My father taught me. The headmaster of that school proudly announced that the boy returned a year later: "It was hard." The boy pulled it out, passed it well, but didn't want to do it again.
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The first pitfall
What happened to the first boy in family training in our city is the first pitfall. We came across it in the 5th grade. This is the desire of teachers to interrogate (do not ask!) a non-standard student on all issues. No student answers on all topics in all subjects. Only those who are in family training.
I was acutely aware of the teachers ' desire to prove that the system they serve is better. So that others don't get hurt. We found a way out: another school.
Choose the form of training: external. They will impose fewer requirements.
The second pitfall
My mother-in-law worked as a teacher all her life. The students loved her. She took our idea of home education badly. We were lucky to live in different cities.
Once she arrived for 2 days and, as it turned out, did not have time to go to school! I wanted to talk to the class teacher, so that the girl was asked more strictly, so that she didn't want to study at home.
It was a failed betrayal. Sticks in the wheels can be inserted by anyone who does not feel sorry for the child. Such people were always on the way. But my own grandmother...
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My parents didn't agree with our decision either. However, the grandfather wrote to his granddaughter: "Don't see that your mother and I disagree. Listen to your mother, no one loves you more than her."
Detractors are the second pitfall. Inevitable. The worst thing is when it's relatives.
The third pitfall
Natasha finished 10th and 11th grade in one year. 3 times I wanted to drop out of school. Overwork. What held her back was the thought of those who would also study as an external student after her. She knew that she was paving the wa
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