Bvunza Chiremba Wekudya: Kudzorera Electrolytes

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Mubvunzo: Ndinonyatsoda kunwa electrolytes mushure mekushanda kunze here?

A: Zvinoenderana nekureba uye kusimba kwekudzidzira kwako, asi vanhu vazhinji vanowanzo shanda havana kunyanyisa zvakakwana kuti vatore maelectrolyte nekukurumidza mushure mekurovedza muviri. Saka kune vazhinji vedu, iwo anodhura coconut mvura kumitambo yekurovedza ine mabiko kupfuura zvaari madikanwa. Gatorade, chinwiwa chakapayona maitiro, chakagadzirwa paYunivhesiti yeFlorida kuti idzore kurasikirwa kwemvura uye electrolyte muvatambi venhabvu vachiita maviri-a-zuva ekudzidzira masangano muFlorida kupisa. Aya ndiwo mamiriro akasiyana zvakanyanya pane mumwe munhu anopedza maminetsi makumi mashanu nemashanu yegoga kirasi mushure mezuva muhofisi.

Kana uchirovedza muviri kweisingasviki awa.

Semutemo wakazara wechigunwe, haufanire kunetseka nezvekuzadza fluid kana magetsi ezvitoro zvekushandira pasi peawa. Imwe caveat, maererano neAmerican College of Sports Medicine, ndeye kana iwe uri kurovedza muviri munzvimbo inopisa (Bikram yoga kirasi, semuenzaniso) uye iwe unorasikirwa kupfuura 2 muzana yehuremu hwemuviri wako (enzanisa pre- uye mushure-maekisesaizi muviri. zviremu, kubvisa mbichana ziya). Muchiitiko ichocho, kugadzirisazve mvura nechinwiwa chine electrolyte senge kokonati mvura kana Gatorade zvinobatsira kuchengetedza mashandiro. Zvikasadaro, kuwedzera ma electrolyte panguva kana iko chaipo mushure mekudzidziswa kwako hakuzopa chero imwe bhenefiti.

Kana iwe uchirovedza muviri kweinopfuura awa:

Kana zvikamu zvako zvekudzidzisa zvikatora nguva yakareba kupfuura maminitsi makumi matanhatu uye iwe uchidikitira zvakanyanya, unogona kuziva kuti urikurasika zvakadii uye nezinga rekuzadzikiswa raunoda mushure mekurovedza muviri uchishandisa Fluid Loss Calculator kubva kuGatorade Sports Science Institute.

Nzira iri nyore yekuzadza mvura:

Iko hakuna yakakosha post-Workout hwindo yekuzadza chero maelectrolyte akarasika kuburikidza nedikita panguva yekurovedza muviri. Panzvimbo iyoyo, iwe unogona kutanga kuzvizadza nechikafu chako chekutanga uchitevera kurovedza muviri. IAmerican College yeMitambo Mushonga inotaura kuti kana chikafu chikapedzwa mushure mekurovedza muviri, huwandu hwakakwana hwemagetsi anowanikwa. Dudziro: Haufanire kudzika pasi Gatorade kana Propel kuti udzorere mazinga ako e electrolyte-ingoita shuwa kuti unosanganisira izvi zvinovaka muviri zviripo mukudya kwako kwemashure mekurovedza muviri:

Magnesium: Zviwane mumuriwo nenzungu zvine mashizha matema, kunyanya maarmonds, sipinachi, nemacashews.

Sodium: Kwakanaka masosi anosanganisira tafura yemunyu kana chikafu chakachengetedzwa - asi usapfuure pane iyo sodium, iyo inogona kuve nemhedzisiro yakaipa.

Potassium: Tarisa pane michero nemiriwo. Broccoli, michero yemucitrus, madomasi uye mbatatisi zvese zviwanikwa zve potassium.

Chloride: Chikafu ichi chinowanikwa muzvikafu zvakawanda asi muhuwandu hwakawanda mumunyu wepatafura, matomatisi, celery, uye lettuce.

Iva negirazi remvura nechikafu chako, uye iwe uchaguta uye wakagadzirira kuenda-usina chinwiwa chinonaka.

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