Yakazara gwara rezvinwiwa zve electrolyte: mabhenefiti, mabikirwo epamba, uye matipi

Wakambozvibvunza here kuti nei zvinwiwa zve electrolyte zvakakurumbira pakati pevatambi uye zvinowedzera kukurudzirwa mumamiriro ekupisa kana kusagadzikana? Izvi hazvisi masanga, sezvo zvikamu izvi zvichiita basa rakakosha mukugara zvakanaka kwemuviri nepfungwa, kunyanya kana muviri uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchifanirwa kuzvizadza kuzadza muviri. Muchinyorwa chino chese, tichaongorora nyika inonakidza yezvinwiwa zve electrolyte, tichifumura zvese zvaunoda kuziva kuti uwane zvakanyanya kubva mazviri.

Kana iwe uchitsvaga yakazara, inoshanda, uye yemazuva ano sosi pane zvakanakira, mabikirwo emumba, uye matipi ekushandisa zvinwiwa zve electrolyte, wauya kunzvimbo chaiyo. Kwete chete iwe unozopindura mibvunzo yako yese, asi iwe zvakare uchawana anobatsira matipi uye zvinonaka zvekubika zvaunogona kugadzira kumba nezviri nyore zvinongedzo. Gara wakasununguka, nekuti pano iwe unowana yekupedzisira gwara kune smart hydration.

Chii chinonzi electrolytes uye nei chichikosha?

Electrolytes zvicherwa zvemagetsi zvinonyunguduka mumvura dzemuviri uye zvakakosha pakushanda kwakanaka kwemabasa mazhinji akakosha.. Pakati pe Iyo inonyanya kuzivikanwa uye yakadzidzwa ndeye sodium, potassium, magnesium, calcium, chloride, phosphate uye bicarbonate.Aya maminerari haangoite basa mukusunga tsandanyama uye nerve impulse kutapurirana, asi zvakare inogadzirisa BP, kuenzanisa pH, uye kubatsira maseru kugara hydrated.

Kana imwe yeaya electrolyte isipo kana kuwanda, Muviri unogona kuona zviratidzo zvakadai sekuneta, kushaya simba kwetsandanyama, makumbo, kuvhiringidzika, musoro, kana kunyange arrhythmias.Zvikonzero zvikuru zvekusaenzana kunowanzova kurovedza muviri kwakanyanya, kupisa kwakanyanya, zvikamu zvekurutsa kana manyoka, chikafu chisina kuenzana, kana kunyange kunwisa doro.

Nokuda kwechikonzero ichi, kuchengetedza mazinga akakwana chinhu chinokosha kune avo vanorovedza muviri nguva dzose, vanhu vanoshingaira vanodikitira zvakanyanya, kana avo vane nguva yekusagadzikana kwematumbo. Zvinwiwa zveElectrolyte, zvinonziwo isotonic zvinwiwa, zvinotora basa rakakosha pano, zvichibvumira kukurumidza uye kunobudirira kuzadzazve izvo zvinorasikirwa nemuviri.

Mabhenefiti makuru ezvinwiwa zve electrolyte

Kushandisa zvinwiwa zvine electrolyte, ingave yekutengeserana kana yekumba, ine mabhenefiti anopfuura nyore hydration. Pakati pe Izvo zvinonyanya kukosha zvatinowana:

• Accelerated rehydration: Vanobatsira kutsiva zvinwiwa uye zvicherwa zvemunyu zvakarasika mushure mekushanda nesimba, kudikitira zvakanyanya kana kugaya zvikamu.
• Kudzivirira tsandanyama cramps uye kuneta: Kutenda kune mupiro we sodium, potassium uye magnesium, njodzi yemakumbo inoderedzwa uye kuneta kunoderedzwa.
• Kuvandudza kushanda kwemuviri nepfungwa: Kuchengetedza kuenzanisa kwe electrolyte kunosimudzira kushanda kwemhasuru, kuisa pfungwa, uye kusvinura.
• Kukurumidza kupora kubva mukurovedza muviri kana kurwara: Kuzadza kwakaringana kunobatsira kudzoreredza zvitoro zveglycogen uye kufambisa kupora kwemuviri.
• Kudzora pH uye chiyero chemvura: Ndivo kiyi yekuchengetedza yemukati homeostasis uye kudzivirira matambudziko anobva mukupererwa nemvura kana kuwandisa munyu.
• Zvimwe zvine hutano kune zvinwiwa zvine shuga zvinyoro-nyoro: Kana iwe ukagadzira zvinwiwa zvekumba, une hutongi hwakakwana pamusoro peshuga uye zvinowedzera, kudzivirira kuwandisa kwezvigadzirwa zvemaindasitiri.

Key minerals mu electrolyte zvinwiwa

Electrolyte zvinwiwa zvinopa musanganiswa wemaminerari akakosha, chimwe nechimwe chine basa rayo:

• Sodium: zvakakosha pakugadzirisa zvinwiwa mukati nekunze kwemasero. Inorasika muhuwandu hwakawanda kuburikidza nedikita.
• Potassium: Yakakosha pakubata tsandanyama, kurova kwemoyo, uye kudzivirira cramps. Mabhanana nemvura yekokonati zvinhu zvakanaka zvakasikwa.
• Calcium: Kunyange zvazvo isingarasikirwi zvakanyanya, kuvapo kwayo kwakakosha, kunyanya muzvinwiwa zvemiriwo zvakafumiswa.
• Magnesium: inobatsira kudzivirira cramps, inopindira mukugadzirwa kwesimba uye protein synthesis.
• Chloride: inotora chikamu mukuenzanisa kwemvura uye basa rekudya.
• Soda yekubikisa: neutralizes acids uye inochengetedza muviri pH.
• Phosphate: kiyi pakugadzira simba uye hutano hwemapfupa.

Chiyero chakanaka cheminerari yega yega chinoenderana nebasa, nguva yekuedza uye mamiriro emunhu.Ndosaka zvinwiwa zvekutengesa isotonic zvakagadzirirwa chaizvo vatambi, asi mabikirwo emumba anobvumira kugadzirisa kwakakwana.

Mumamiriro ezvinhu api zvinokurudzirwa kunwa zvinwiwa zve electrolyte?

Kana zuva nezuva hydration nemvura isina kukwana, zvinwiwa zve electrolyte zvinokurudzirwa zvakanyanya mumamiriro ezvinhu chaiwo:

• Panguva yekurovedza muviri kwakanyanya kana kwenguva refu: Kana chiitiko chacho chikatora maminetsi anopfuura makumi matanhatu kana kuitwa pakupisa kwakanyanya, kuzadza munyu uye zvinwiwa zvakakosha.
• Mumitambo yekutsungirira kana kudikitira kukuru: kumhanya, kuchovha bhasikoro, nhabvu, triathlon kana chero chirango chenguva refu kana munzvimbo dzinopisa.
• Mushure mekurutsa kana zvikamu zvemanyoka: kumhanyisa mvura uye mineral kupora uye kudzivirira kupera simba muvanhu vakuru nevana.
• Mumafungu ekupisa kana munzvimbo dzinopisa zvakanyanya: kudzivirira muviri kubva pakurasikirwa kukuru kwemvura uye electrolytes.
• Kana paine general malaise kana fever: sekuwedzera kwerutsigiro rwekuchengetedza mvura chiyero apo muviri uchirwisa hutachiona kana kusagadzikana.

Nekudaro, kugara uchinwa zvinwiwa izvi hazvikurudzirwe kunze kwemamiriro ezvinhu aya., sezvo kuwandisa kwesodium, shuga uye mamwe maminerari kunogona kukanganisa, kunyanya kune vanhu vane matambudziko eitsvo, hypertension kana tsika yekunyanya kuwandisa.

Mhedzisiro yekusaenzana kwe electrolyte

Kukundikana kutsiva zvakakwana electrolytes mushure mekurasikirwa kukuru kunogona kutungamirira kumatambudziko ehutano.. Zviratidzo zvakajairika zvinosanganisira:

• Kuneta uye kushaya simba kwetsandanyama: Kushaikwa kwePotassium uye sodium kunokanganisa kushanda kwemhasuru uye kunogona kukonzera kushaya simba kana kudedera.
• Chikwasha: yakajairika mushure mekudzidziswa kwakanyanya mukupisa, nekuda kwekurasikirwa kwe sodium, potassium uye magnesium.
• Kuomerwa kuisa pfungwa: Uropi hunodawo zvicherwa izvi kuti ugare wakangwarira.
• Musoro uchirwadza: Kupera kwemvura uye kusaenzana kwemaminerari kunokurudzira misoro uye migraines.
• Cardiac arrhythmias: Muzviitiko zvakakomba, kushaikwa kwe potassium kana sodium yakawandisa inogona kuchinja moyo rhythm.

Kuziva zviratidzo izvi uye kuziva nguva yekushandisa electrolyte-enriched zvinwiwa zvakakosha pakuchengetedza hutano hwako..

Mabikirwo ezvinwiwa zve electrolyte kumba

Imwe yemabhenefiti ezvinwiwa zveelectrolyte ndezvekuti zvinogona kugadzirirwa kumba nemasikirwo, zvisingadhuri, uye zvinogoneka zvinogoneka.Heano akakurumbira uye akazara mabikirwo anoenderana neakanakisa maitiro mumitambo chikafu uye hydration.

Basic homemade isotonic drink

• 1 litre yemamineral mvura
• 1 teaspoon ye iodized gungwa munyu
• 1 tablespoon yekubheka soda
• 2 tablespoons shuga kana uchi
• Muto we2 mandimu

Sakanidza zvose zvinoshandiswa mubhodhoro guru uye zunza zvakanaka. Iwe unogona kugadzirisa huwandu hwemakhahydrates kana sodium maererano nebasa rako. Yakanakira vatambi kana kupora kubva mudumbu. Wedzera ice kana firiji sezvaunoda.

Pineapple uye lime chinwiwa

• 2 makapu emvura
• 1 kapu yepineapple juice
• 1 tablespoon lime juice
• 1/8 + 1/16 teaspoon munyu

Sanganisa zvese zvinoshandiswa uye zunza. Inozorodza uye inopa potassium uye sodium kudzoreredza simba.

Apple nesinamoni drink

• 1 3/4 makapu emvura
• 1 1/4 makapu apuro juice
• 1/4 teaspoon sinamoni
• 1/8 + 1/6 teaspoon munyu

Yakakwana kune zvakasiyana-siyana zvinonaka uye kupa zvicherwa uye simba zvakasununguka.

Mint uye chinwiwa chemuzambiringa

• 2 makapu echando chemint tii
• 1 kapu ye100% muto wemazambiringa
• 1 tablespoon muto wemonamu
• 1/8 + 1/16 teaspoon munyu

Iko kutsva kwemint inosimudzira hydration, yakanakira mazuva anopisa kana mushure mekuita maekisesaizi.

Dehydrated apple nesinamoni drink

• 5 zvindori zveapuro zvakasvibiswa, zvakagurwa
• 2/3 kapu yemvura inopisa
• 1 tablespoon yeshuga tsvuku
• 1/4 teaspoon sinamoni
• 1 / 8 supuni yemunyu

Sora apuro mumvura inopisa, wedzera zvigadzirwa uye funganisa. Iro sarudzo ine hutano ine spicy touch.

Raisin, sirasi yemepu, uye chinwiwa cheorenji

• 1/3 mukombe mazambiringa
• 3/4 mukombe wemvura inopisa
• 1 tablespoon maple syrup
• 1/2 teaspoon orange zest (kusarudza)
• 1/4 teaspoon sinamoni
• 1 / 8 supuni yemunyu

Unyanzvi hwakafanana: soak, kusanganisa, uye kutonhora. Inopa zvicherwa uye makabhohaidhiretsi ekugadzirisa mushure mekushanda.

Mango uye uchi kunwa

• 1/3 mukombe wakaomeswa mango, akachekwa
• 2/3 mukombe wemvura inopisa
• 2 mashupuni euchi
• 1 teaspoon lime zest
• 1 / 8 supuni yemunyu

Rega zvizorore, sanganisa nemishonga, firiji uye unakidzwe. Exotic flavour uye kukurumidza kupora.

Chinwiwa cheCitrus negrapefruit uye lemon

• 1 litre yemamineral mvura
• 1 teaspoon munyu
• 1 teaspoon kubika soda
• 2 tablespoons yeshuga
• Muto we1 grapefruit uye 1 lemon

Kugadzirira kuri nyore kutora mushure mekudzidziswa munzvimbo dzinopisa.

Kokonati uye pineapple drink

• 400 ml yekokonati mvura
• 50 gramu yepineapple itsva
• 1 supuni uchi
• 1 teaspoon muto wemonimu

Koconut mvura yakasikwa, yakaderera mumakoriyori, uye yakapfuma mu potassium, yakanakira hydrating pasina kuwandisa neshuga.

Citrus chinwiwa cheorenji uye mandarin

• 900 ml yemvura yakabikwa
• 2 tangerines
• 1 orenji
• Pinch yekubika soda
• 1 / 2 supuni yemunyu
• 1 supuni uchi

Yakanakisa sarudzo yekusimbisa immune system uye kudzivirira kusangana kusagadzikana.

Cherry uye banana drink

• 800 ml yemvura yakabikwa
• 100 ml ye cherry juice
• 1/2 bhanana
• 2 maspuni mandimu
• 1 supuni uchi
• 1 / 2 supuni yemunyu

Sanganisa michero, sanganisa nezvimwe zvinoshandiswa uye unwe mushure mekuita maekisesaizi. Cherries inopa antioxidants inokurudzira kupora kwemhasuru.

Mamwe mabikirwo anoshanda uye misiyano yezvose zvinonaka

• Apple uye ginger drink: 200 ml yejusi, 200 ml yemvura, 1 kikapu yejinja, 1 g yemunyu.
• Cranberry Orange Drink: 250 ml muto weorenji, 125 ml cranberry juice, 1 tablespoon uchi, 1 g munyu.
• Watermelon uye lemon electrolyte chinwiwa: 300g watermelon, 1 spuni muto weremoni, 1g munyu, ice.
• Maple syrup drink: 500 ml mvura, 30 ml manyuchi, 1 g munyu, ndimu.
• Ginger Mint Iced Green Tea: 600 ml yemvura inotonhora, 3 mabhegi eti, ginger, mandimu, uchi, mint.

Aya marudzi anopa antioxidants uye anobatsira kuderedza kuzvimba, zvichiita kuti hydration inakidze zuva nezuva.

Mazano uye matipi ekugadzirisa zvinwiwa zvako

Kiyi yezvinwiwa zvemumba zve electrolyte iri mukushanduka kwekugadzirisa resipi kune zvimwe zvinodiwa.:

• Nekuedza kwakanyanya mumamiriro ekunze ekupisa: Wedzera munyu zvishoma uye kuderedza shuga kutsiva yakawanda sodium pasina yakawandisa makabhohaidhiretsi.
• Kana uri kutsvaga mamwe simba: wedzera humwe huchi, shuga kana jisi dzepanyama.
• Kune zvinyoro zvinonaka: kuderedza muto uye kuwedzera mvura kana infusions nemichero nemishonga.
• Zviri nani kushandisa iodized gungwa munyu kana Himalayan munyu, iyo ine zvicherwa zvakawanda kupfuura munyu wakacheneswa.
• Kokonati mvura inoshanda zvakanaka kune avo vanosarudza kusarerekera flavour uye potassium.

Pamusoro pekuchengetedzaZvakanakisisa kugadzira zvinwiwa zuva rimwe chete kana kuzvichengeta mufiriji kwemaawa makumi mana nemasere. Kuti unyorove zvinonaka zvakanyanya, unogona kuwedzera madonhwe mashoma ekutapira kwechisikigo kana kugadzirisa muchero nemvura.

Mazano ekushandisa uye zvidziviriro

Electrolyte zvinwiwa zvinogona kubatsira kuchengetedza chiyero chemvura, asi Zvakakosha kufunga nezve mamwe mazano uye yambiro:

• Havatsivi mvura mukushandiswa kwezuva nezuva, kunze kwemamiriro ezvinhu chaiwo. zvakadai sekurovedza muviri kwakanyanya, nzvimbo dzinopisa, kana kupera kwekiriniki.
• Dzivisa kushandiswa kwayo nguva dzose muvana nevechiri kuyaruka pasina mazano ekurapa, kudzivirira hypertension kana kuwandisa nekuda kwekuwanda kwemunyu uye shuga.
• Vanhu vane dambudziko reitsvo kana BP vanofanira kuonana nachiremba wavo. asati avabatanidza.
• Kana uchiramba uchingorutsa kana kuita manyoka, tsvaga mazano enyanzvi., kunyanya muvana, vakwegura, kana vanhu vane zvirwere zvisingaperi.

Kunyanya kushandiswa kwekutengesa isotonic zvinwiwa kunze kwemamiriro emitambo kunogonawo kukuvadza, nekuda kweshuga yavo yakakwira uye zvekuwedzera.

Dzimwe nzira uye zvinwiwa zvechisikigo zvakapfuma mu electrolytes

Kune avo vanosarudza sarudzo dzisina kuwedzera shuga kana zvigadzirwa zvekugadzira, Pane zvakawanda zvechisikigo dzimwe nzira dzekuzadza electrolytes. Pakati pavo, the mvura yekokonati Iyo yakanakisa sarudzo, sezvo yakasikwa uye yakaderera mumakoriyori, yakapfuma mu potassium uye yakakwana mushure mekuita maekisesaizi muzhizha. Pamusoro pe, Mabikirwo ane aloe vera muzvinwiwa kupa mamwe mabhenefiti e hydration uye hutano hwese. zvinwiwa zvemuriwo zvakasimbiswa Vanogonawo kuva imwe nzira inokurudzirwa yekusimbisa kugovera kwe electrolytes pasina kuwedzerwa shuga.

Ndeipi yaunofanirwa kusarudza zvinwiwa zvekutengesa isotonic uye ndeipi yaunofanira kusarudza mabikirwo epamba?

Zvinwiwa zvekutengesa zvakagadzirirwa chaizvo vatambi, kusangana nezvinodiwa zvenguva refu kuedza kana mamiriro akanyanya. Ivo vanofambisa mineral replacement uye zviri nyore kutakuraNekudaro, mazhinji ane zvinonhuwirira, mavara, uye zvinochengetedza izvo zvisingawanzo kudiwa kuti zvishandiswe nguva nenguva. Naizvozvo, mabikirwo emumba anokutendera kuti ugadzirise huwandu hwemaminerari, shuga, uye zvinonaka zvinoenderana nezvaunofarira uye zvaunoda, kuve nechokwadi chezvakasarudzika uye zvehupfumi sarudzo. Kuti upore nekukurumidza mushure mekuita nhamburiko, kuchinjanisa marudzi ese ari maviri kungave kunonyanya kufarirwa: zvinwiwa zvemumaindasitiri zvekuda kuedza uye mabikirwo ekumba ekushandiswa kwemazuva ese, chirimo, kana kupora.

Zvinwiwa zveElectrolyte, zvese zvekutengesa uye zvekumba, zvakakosha apo muviri unoda kukurumidza kuzvizadza pachawo mushure mekuita, kupera simba, kana kupisa kwakanyanya. Kugona kwavo kudzoreredza zvinwiwa nemaminerari, kunatsiridza mashandiro, uye kukurumidza kupora hazvirambike. Nekudaro, zvakakosha kuti uzvishandise zvine hungwaru, zvichienderana nemamiriro ezvinhu, uye gadzirira mabikirwo kumba anoenderana nezvaunoda uye zvaunoda, kuve nechokwadi chekudya kwechisikigo uye kwakaringana. Nemazano ese uye matipi anoratidzwa pano, kuchengetedza hydration yako kuchava nyore, kunonaka, uye kunoshanda zvakanyanya, zvichipa hutano hwako hwese.