Funsani Dokotala Wazakudya: Kubwezeretsa Ma Electrolytes

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Q: Kodi ndiyeneradi kumwa ma electrolyte ndikamaliza masewera olimbitsa thupi?

Yankho: Zimatengera nthawi komanso kulimbitsa thupi kwanu, koma kulimbitsa thupi nthawi zonse kwa anthu ambiri sikokwanira mokwanira ma electrolyte atangolimbitsa thupi. Chifukwa chake kwa ambiri aife, madzi a kokonati okwera mtengo kumalo ochitira masewera olimbitsa thupi amakhala ochita masewero kuposa momwe amafunikira. Gatorade, chakumwa chomwe chidayambitsa izi, chidapangidwa koyambirira ku University of Florida kuti abwezeretse kutayika kwamadzimadzi ndi ma electrolyte mwa osewera mpira omwe akuchita maphunziro a tsiku ndi tsiku ku Florida kutentha. Izi ndi zosiyana kwambiri ndi zomwe munthu amamaliza kalasi ya yoga ya mphindi 45 atatha tsiku kuofesi.

Ngati mumachita masewera olimbitsa thupi osakwana ola limodzi:

Monga lamulo la chala chachikulu, simuyenera kuda nkhawa kuti mudzabwezeretsanso malo ogulitsira madzi kapena ma elekitirodi kuti muzitha kuchita masewera olimbitsa thupi kwa ola limodzi. Caveat imodzi, malinga ndi American College of Sports Medicine, ndikuti ngati mukuchita masewera olimbitsa thupi pamalo otentha (mwachitsanzo, kalasi ya yoga ya Bikram) ndipo mumataya thupi lanu kuposa thupi lanu (yerekezerani thupi lanu musanachite masewera olimbitsa thupi zolemera, opanda zovala thukuta). Zikatero, kubwezeretsanso madzi ndi chakumwa chokhala ndi electrolyte monga madzi a kokonati kapena Gatorade kudzakhala kothandiza pakusunga ntchito. Kupanda kutero, kuwonjezera ma electrolyte panthawi kapena mukangomaliza maphunziro sikungakupatseni phindu lina lililonse.

Mukachita masewera olimbitsa thupi kwa ola limodzi:

Ngati maphunziro anu amatenga nthawi yayitali kuposa mphindi 60 ndipo mumakonda kutuluka thukuta kwambiri, mutha kudziwa kuchuluka kwa madzi omwe mukutaya komanso kuchuluka kwazomwe mumafunikira mukatha kuchita masewera olimbitsa thupi pogwiritsa ntchito Fluid Loss calculator yochokera ku Gatorade Sports Science Institute.

Njira yosavuta yowonjezeretsanso madzi:

Palibe zenera lapadera lokhalira kulimbitsa thupi kuti libwezeretsenso maelekitirodi aliwonse omwe atayika kudzera thukuta panthawi yochita masewera olimbitsa thupi. M'malo mwake, mutha kuyamba kuwadzaza ndi chakudya chanu choyamba mukatha kuchita masewera olimbitsa thupi. American College of Sport Medicine imati mukamadya mukamaliza kuchita masewera olimbitsa thupi, pamafunika ma elektroliete okwanira. Kumasulira: Simufunikanso kutsitsa Gatorade kapena Propel kuti mubwezeretse ma electrolyte anu - onetsetsani kuti muphatikiza zakudya izi muzakudya zanu mukamaliza masewera olimbitsa thupi:

Mankhwala enaake a: Pezani masamba obiriwira obiriwira komanso mtedza, makamaka maamondi, sipinachi, ndi ma cashews.

Sodiamu: Magwero abwino amaphatikizapo mchere wa tebulo kapena zakudya zosungidwa-koma musapitirire pa sodium, zomwe zingakhale ndi zotsatira zoipa pa thanzi.

Potaziyamu: Muziganizira kwambiri za zipatso ndi ndiwo zamasamba. Broccoli, zipatso za citrus, tomato, ndi mbatata zonse ndizochokera ku potaziyamu.

Chloride: Chomerachi chimapezeka mu zakudya zambiri koma mumchere wambiri, mchere, udzu winawake, ndi letesi.

Khalani ndi kapu yamadzi ndi chakudya chanu, ndipo mudzakhala okhutitsidwa ndikukhala okonzeka kumapita osamwa zakumwa zapamwamba.

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