{"id":61426,"date":"2021-01-29T09:36:33","date_gmt":"2021-01-29T08:36:33","guid":{"rendered":"https:\/\/bb.dwizards.dev\/soda-bikarbona-prehransko-dopolnilo-za-boljso-vzdrzljivost\/"},"modified":"2023-10-06T16:52:53","modified_gmt":"2023-10-06T16:52:53","slug":"soda-bikarbona-prehransko-dopolnilo-za-boljso-vzdrzljivost","status":"publish","type":"post","link":"https:\/\/building-body.com\/sl\/soda-bikarbona-prehransko-dopolnilo-za-boljso-vzdrzljivost\/","title":{"rendered":"SODA BIKARBONA: PREHRANSKO DOPOLNILO ZA BOLJ\u0160O VZDR\u017dLJIVOST"},"content":{"rendered":"\n

Soda bikarbona<\/a> je poleg tega, da jo uporabljate v kuhinji tudi priljubljen dodatek k treningu. \u0160portniki, ki intenzivno trenirajo, uporabljajo sodo bikarbono za upo\u010dasnitev mi\u0161i\u010dne utrujenosti in izbolj\u0161anje zmogljivosti.<\/p>\n\n\n\n

Dodatek natrijevega bikarbonata (NaHCO\u2083) je \u0161e posebej priljubljeni pri kratkih intervalih treningih visoke intenzivnosti. \u0160printerji, plavalci in vesla\u010di pred tekmovalnim \u0161portom jemljejo sodo bikarbono, da izbolj\u0161ajo svojo zmogljivost, nekatere raziskave pa so pokazale, da bi bila ta snov lahko koristna med zahtevnimi treningi, ki trajajo od 30 do 60 minut.<\/p>\n\n\n\n

PREDNOSTI SODE BIKARBONE V FITNESU<\/span><\/strong><\/p>\n\n\n\n

Med visoko intenzivnim treningom na\u0161e telo sprosti dolo\u010dene snovi v mi\u0161i\u010dno tkivo. Nato se v mi\u0161i\u010dnih celicah tvorijo stranski produkti presnove, kot sta mle\u010dna kislina in vodik. \u010ceprav se ve\u010dina stranskih produktov izlo\u010di iz telesa, nekateri \u0161e vedno ostanejo v mi\u0161i\u010dnih celicah in ustvarjajo kislo okolje. Kislost je neposredno povezana z ravnijo pH v na\u0161ih telesih – pove\u010dana kislost spremeni raven pH, tako da na\u0161e mi\u0161ice “gorijo” in se po\u010dutimo utrujene.<\/p>\n\n\n\n

\u0160tudija, objavljena v International Journal of Sports Nutrition and Exercise Metabolism, je pokazala, da u\u017eivanje sode bikarbone lahko izbolj\u0161a rezultate pri treningu z ustvarjanjem bolj nevtralnega pH obmo\u010dja.<\/p>\n\n\n\n

VPLIV SODE BIKARBONE NA RAVEN pH<\/span><\/strong><\/p>\n\n\n\n

Na\u0161e telo najbolje deluje, kadar je na\u0161 pH uravnote\u017een oz. nevtralen. Kislost in alkalnost v telesu se merita s pomo\u010djo pH lestvice od 0 do 14. pH 0 predstavlja izjemno kislo okolje, med tem ko je pH 14 izjemno alkalno. Na\u0161e telo trdo dela, da ohrani nevtralno raven pH, to je pH 7. Znanstveniki so potrdili, da u\u017eivanje sode bikarbone lahko zmanj\u0161a kislo okolje, ki ga povzro\u010da intenzivna vadba.<\/p>\n\n\n\n

Ko je raven pH v na\u0161em telesu nizka, torej ko je okolje kislo, lahko ob\u010dutimo negativne vplive na zdravje. Srce, jetra in ledvice so lahko preobremenjeni, kar lahko privede do kroni\u010dnih zdravstvenih stanj. Preve\u010d kislosti lahko prispeva tudi k po\u0161kodbam in atrofiji mi\u0161ic. Soda bikarbona deluje kot pufer, to pomeni da prepre\u010di oz. zelo upo\u010dasni spremembo pH.<\/p>\n\n\n\n

BOLJ\u0160A IZVEDBA TRENINGA<\/span><\/strong><\/p>\n\n\n\n

Visoko intenzivni vadbi na\u0161e telo spro\u0161\u010da vodikove ione. Vodik je presnovni odpadni produkt, ki povzro\u010da kislo okolje in zmanj\u0161uje mi\u0161i\u010dno sposobnost. \u0160tudije ka\u017eejo, da se natrijev bikarbonat (soda bikarbona) ve\u017ee na kisline in ta vezava omogo\u010da bolj\u0161i izkoristek energije med zahtevnimi treningi. Ko se nivo kisline ohranja na nevtralni ravni, na\u0161e mi\u0161ice delujejo u\u010dinkoviteje. Nato se pove\u010da presnova energije in \u0161tudije ka\u017eejo, da se lahko zaradi tega na\u0161e mi\u0161ice med treningom dlje \u010dasa gibljejo.<\/p>\n\n\n\n

PRIPORO\u010cENI ODMEREK<\/span><\/strong><\/p>\n\n\n\n

\u0160tudija, objavljena v International Journal of Sports Nutrition and Exercise Metabolism, je pokazala, da najbolj\u0161i protokol za u\u017eivanje sode bikarbone<\/a> vklju\u010duje odmerek 0,3 g na kilogram telesne te\u017ee. To naj bi bila optimalna koli\u010dina za uravnavanje kislosti (pH) v krvi in \u200b\u200bmi\u0161i\u010dnem tkivu.<\/p>\n\n\n\n

Po isti \u0161tudiji je tudi priporo\u010dljivo, da se natrijev bikarbonat jemlje 120 do 150 minut pred vadbo in kombinira z majhnim obrokom z visoko vsebnostjo ogljikovih hidratov. To zmanj\u0161uje mo\u017enost ne\u017eelenih in neprijetnih gastrointestinalnih simptomov.<\/p>\n\n\n\n

DRUGE PREDNOSTI<\/span><\/strong><\/p>\n\n\n\n

Soda bikarbona<\/a> pomaga laj\u0161ati zgago in druge prebavne te\u017eave, prav tako pa neguje ustno votlino in odstranjuje neprijetne telesne vonjave. Pomaga tudi pri odstranjevanju odmrlih celic in se uporablja kot osve\u017eilec prostora zaradi svojih puferskih sposobnosti.<\/p>\n","protected":false},"excerpt":{"rendered":"

Soda bikarbona je poleg tega, da jo uporabljate v kuhinji tudi priljubljen dodatek k treningu. \u0160portniki, ki intenzivno trenirajo, uporabljajo sodo bikarbono za upo\u010dasnitev mi\u0161i\u010dne utrujenosti in izbolj\u0161anje zmogljivosti. Dodatek natrijevega bikarbonata (NaHCO\u2083) je \u0161e posebej priljubljeni pri kratkih intervalih treningih visoke intenzivnosti. \u0160printerji, plavalci in vesla\u010di pred tekmovalnim \u0161portom jemljejo sodo bikarbono, da izbolj\u0161ajo […]<\/p>\n","protected":false},"author":3,"featured_media":61427,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5959,5961],"tags":[1386],"class_list":["post-61426","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dodatki","category-misicna-masa-dodatki","tag-soda-bikarbona"],"acf":[],"yoast_head":"\nSODA BIKARBONA: PREHRANSKO DOPOLNILO ZA BOLJ\u0160O VZDR\u017dLJIVOST - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/sl\/soda-bikarbona-prehransko-dopolnilo-za-boljso-vzdrzljivost\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SODA BIKARBONA: PREHRANSKO DOPOLNILO ZA BOLJ\u0160O VZDR\u017dLJIVOST - Building Body\" \/>\n<meta property=\"og:description\" content=\"Soda bikarbona je poleg tega, da jo uporabljate v kuhinji tudi priljubljen dodatek k treningu. \u0160portniki, ki intenzivno trenirajo, uporabljajo sodo bikarbono za upo\u010dasnitev mi\u0161i\u010dne utrujenosti in izbolj\u0161anje zmogljivosti. 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