Isikhokelo esipheleleyo seziselo ze-electrolyte: izibonelelo, iiresiphi zasekhaya, kunye neengcebiso

Ngaba wakha wazibuza ukuba kutheni iziphuzo ze-electrolyte zithandwa phakathi kweimbaleki kwaye zikhuthazwa ngakumbi kwiimeko zokushisa okanye ezingathandekiyo? Oku akuyonto nje yamabona-ndenzile, njengoko la malungu edlala indima ebalulekileyo kwimpilo-ntle yomzimba nengqondo, ngakumbi xa umzimba ufuna ukuzalisa emva kokuzibhokoxa, amaza obushushu, okanye ingxaki yokwetyisa. Kulo lonke eli nqaku, siza kungena kwihlabathi elinomdla leziselo ze-electrolyte, sityhila yonke into oyifunayo ukuze ukwazi ukufumana okuninzi kuzo.

Ukuba ujonge isibonelelo esibanzi, esisebenzayo, kunye nesihlaziyiweyo malunga nezibonelelo, iiresiphi zasekhaya, kunye neengcebiso zokusebenzisa iziselo ze-electrolyte, ufike kwindawo elungileyo. Awuyi kuphendula kuphela yonke imibuzo yakho, kodwa uya kufumana iingcebiso eziluncedo kunye neeresiphi ezimnandi onokuthi uzenze ekhaya ngezithako ezilula. Zikhululeke, kuba apha uya kufumana esona sikhokelo sokugqibela se-smart hydration.

Yintoni i-electrolytes kwaye kutheni ibalulekile?

I-Electrolytes ziiminerali ezihlawuliswa ngombane ezinyibilikayo kulwelo lomzimba kwaye zibalulekile ekusebenzeni ngokufanelekileyo kwemisebenzi emininzi ebalulekileyo.. Phakathi kwe Eyona nto yaziwayo kwaye ifundwe yi-sodium, i-potassium, i-magnesium, i-calcium, i-chloride, i-phosphate kunye ne-bicarbonate.Ezi ziminerali azidlali kuphela indima kwi-contraction ye-muscle kunye ne-nerve impulse transmission, kodwa iphinda ilawule uxinzelelo lwegazi, ibhalansi ye-pH, kunye nokunceda iiseli zihlale zi-hydrated.

Xa nayiphi na kwezi electrolytes ilahlekile okanye ingaphezulu, Umzimba unokuba neempawu ezifana nokudinwa, ubuthathaka bemisipha, ukuqaqanjelwa, ukudideka, intloko ebuhlungu, okanye i-arrhythmias.Ezona zizathu ziphambili zokungalingani zidla ngokuzibhokoxa ngamandla, amaqondo obushushu aphezulu, ukugabha okanye urhudo, ukutya okungenakulinganisela, okanye ukusebenzisa kakubi utywala.

Ngenxa yesi sizathu, ukugcina amanqanaba afanelekileyo yinto ephambili kwabo benza umthambo rhoqo, abantu abakhutheleyo ababila kakhulu, okanye abo bafumana amaxesha okungahambi kakuhle kwamathumbu. Iziselo ze-Electrolyte, ezikwabizwa ngokuba ziziselo ze-isotonic, zidlala indima ebalulekileyo apha, zivumela ukuzaliswa ngokukhawuleza nangokusebenzayo koko kuphulukana nomzimba.

Iinzuzo eziphambili zeziselo ze-electrolyte

Ukusebenzisa iziselo ezityebileyo ze-electrolyte, nokuba zezentengiso okanye zenziwe ekhaya, ziye iingenelo ezihamba ngaphaya hydration elula. Phakathi kwe Izibonelelo eziphawuleka kakhulu sizifumana:

• Ukubuyisela amanzi emanzini okukhawulezileyo: Banceda ukubuyisela ulwelo kunye neetyuwa zeminerali ezilahlekileyo emva kokuzibhokoxa ngokomzimba, ukubila okugqithisileyo okanye iziqendu zokwetyisa.
• Ukuthintela ukukrala kwemisipha kunye nokudinwa: Ngombulelo kwigalelo le-sodium, i-potassium kunye ne-magnesium, umngcipheko we-cramps uyancipha kwaye ukukhathala kuyancipha.
• Ukuphucula ukusebenza ngokomzimba nangokwengqondo: Ukugcina ibhalansi ye-electrolyte ikhuthaza ukusebenza kwemisipha, ukugxila, kunye nokuphaphama.
• Ukuchacha ngokukhawuleza kwimithambo okanye ukugula: Ukuzaliswa ngokufanelekileyo kunceda ukubuyisela izitolo ze-glycogen kwaye kuququzelele ukubuyiswa komzimba jikelele.
• Ukulawulwa kwe-pH kunye nebhalansi yamanzi: Ziyizitshixo ekugcineni i-homeostasis yangaphakathi kunye nokuphepha iingxaki ezivela kumanzi okanye iityuwa ezingaphezulu.
• Enye indlela esempilweni kuneziselo ezithambileyo ezineswekile: Ukuba wenza iziselo zasekhaya, unolawulo olupheleleyo kwiiswekile kunye nezongezo, ukuphepha ukugqithiswa kweemveliso zoshishino.

Iiminerali eziphambili kwiziselo ze-electrolyte

Iziselo ze-Electrolyte zibonelela ngendibaniselwano yeeminerali ezibalulekileyo, nganye inomsebenzi wayo:

• Isodium: kubalulekile ukulawula ulwelo ngaphakathi nangaphandle iiseli. Ilahlekile ngobuninzi obukhulu ngenxa yokubila.
• Potassium: Ibalulekile ekucuthekeni kwezihlunu, izinga lokubetha kwentliziyo, kunye nokuthintela iicramps. Iibhanana kunye namanzi ekhokhonathi yimithombo yendalo elungileyo.
• Ikhalsiyam: Nangona ingalahlekanga ngokugqithisileyo, ubukho bayo bubalulekile, ingakumbi kwiziselo ezityetyisiweyo zemifuno.
• Magnesium: inceda ukukhusela i-cramps, ingenelele kwimveliso yamandla kunye neprotheni synthesis.
• I-Chloride: ithatha inxaxheba kwibhalansi yolwelo kunye nomsebenzi wokugaya ukutya.
• Isoda yokubhaka: kunciphisa i-asidi kwaye igcine i-pH yomzimba.
• Iphosphate: isitshixo kwimveliso yamandla kunye nempilo yamathambo.

Umlinganiselo ofanelekileyo weminerali nganye ixhomekeke kumsebenzi, ixesha lomgudu kunye neemeko zomntu.Yiyo loo nto iziselo ze-isotonic zentengiso zenzelwe iimbaleki ngokuchanekileyo, kodwa iindlela zokupheka zasekhaya zivumela ukwenziwa ngokwezifiso ngokupheleleyo.

Kweziphi iimeko apho kucetyiswa ukuba usele iziselo ze-electrolyte?

Nanini na i-hydration yemihla ngemihla ngamanzi ayonelanga, iziselo ze-electrolyte zicetyiswa kakhulu kwiimeko ezithile:

• Ngexesha lokuzilolonga ngamandla okanye ixesha elide: Xa umsebenzi uthatha ngaphezu kwemizuzu engama-60 okanye uqhutywa kumaqondo obushushu aphezulu, ukuzalisa iityuwa kunye nolwelo kubalulekile.
• Kwimidlalo yokunyamezela okanye ukubila okuphezulu: ukubaleka, ukukhwela ibhayisekile, ibhola ekhatywayo, i-triathlon okanye naluphi na uqeqesho lwexesha elide okanye kwiindawo ezishushu.
• Emva kokugabha okanye iziqendu zorhudo: ukukhawulezisa ukubuyiswa kwamanzi kunye neeminerali kunye nokuthintela ukuphelelwa ngamanzi emzimbeni kubantu abadala kunye nabantwana.
• Kumaza obushushu okanye kwiindawo ezishushu kakhulu: ukukhusela umzimba kwilahleko enkulu yamanzi kunye ne-electrolytes.
• Kwimeko ye-malaise jikelele okanye umkhuhlane: njengenkxaso eyongezelelweyo yokugcina ibhalansi yolwelo ngelixa umzimba ulwa nosulelo okanye ukungakhululeki.

Nangona kunjalo, ukusetyenziswa rhoqo kwezi ziselo akukhuthazwa ngaphandle kwezi meko., ekubeni ukugqithisa kwe-sodium, iswekile kunye nezinye iiminerali zinokuba yingozi, ngakumbi kubantu abaneengxaki zezintso, uxinzelelo lwegazi okanye utyekelo lokutyeba kakhulu.

Iziphumo zokungalingani kwe-electrolyte

Ukungaphumeleli ukubuyisela ngokwaneleyo i-electrolytes emva kokulahlekelwa okukhulu kunokukhokelela kwiingxaki zempilo.. Iimpawu eziqhelekileyo ziquka:

• Ukudinwa kunye nobuthathaka bemisipha: I-Potassium kunye nokusilela kwe-sodium kuchaphazela ukusebenza kwemisipha kwaye kunokubangela ubuthathaka okanye ukungcangcazela.
• Iintlungu: eqhelekileyo emva koqeqesho olunzulu ekushiseni, ngenxa yokulahlekelwa yi-sodium, i-potassium kunye ne-magnesium.
• Ubunzima bokugxila: Ingqondo nayo ifuna ezi minerali ukuze ihlale ithe qwa.
• Intloko ebuhlungu: Ukungabikho kwamanzi kunye nokungalingani kwamaminerali kukhuthaza intloko kunye nemigraines.
• I-arrhythmia yentliziyo: Kwiimeko ezinzima, ukungabikho kwe-potassium okanye i-sodium engaphezulu kunokutshintsha isigqi sentliziyo.

Ukuqaphela ezi mpawu kunye nokwazi ixesha lokusebenzisa iziselo eziphuculweyo ze-electrolyte kubalulekile ekugcineni impilo yakho..

Iiresiphi zesiselo esenziwe ekhaya se-electrolyte

Enye yeenzuzo zeziselo ze-electrolyte kukuba zinokulungiswa ekhaya kunye nendalo, ezingabizi, kunye nezithako ezinokwenziwa ngokulula.Nazi iiresiphi ezidumileyo kunye nezipheleleyo ezisekwe kwezona ndlela zilungileyo kwisondlo sezemidlalo kunye ne-hydration.

Isiselo esenziwe ekhaya isotonic

• Ilitha enye yamanzi amaminerali
• 1 ithisipuni yetyuwa yolwandle ene-iodized
• 1 icephe yesoda yokubhaka
• Iipuniwe ezi-2 zeswekile okanye ubusi
• Ijusi yeelamuni ezi-2

Hlanganisa zonke izithako kwibhotile enkulu kwaye ugubungele kakuhle. Unokulungelelanisa inani le-carbohydrates okanye i-sodium ngokomsebenzi wakho. Ilungele iimbaleki okanye ukuchacha kukuphazamiseka kwesisu. Yongeza umkhenkce okanye ifriji njengoko uthanda.

Iphayinaphu kunye nesiselo sekalika

• Iikomityi zamanzi ze-2
• 1 ikomityi yejusi yephayinaphu
• 1 tbsp.ijusi yelime
• 1/8 + 1/16 ithisipuni yetyuwa

Hlanganisa zonke izithako kwaye ugubungele. Iyahlaziya kwaye ibonelela ngepotassium kunye nesodium ukubuyisela amandla.

Isiselo se-apile kunye nesinamon

• 1 3/4 iikomityi zamanzi
• 1 1/4 iikomityi zejusi yeapile
• 1/4 itispuni sinamoni
• 1/8 + 1/6 ithisipuni yetyuwa

Ifanelekile kwiincasa ezahlukeneyo kunye nokubonelela ngeeminerali kunye namandla ngokwemvelo.

Isiselo seMinti kunye neediliya

• Iikomityi ezi-2 zeti ye-mint ebandayo
• 1 ikomityi ye 100% yejusi yomdiliya
• 1 tbsp.ijusi yelamuni
• 1/8 + 1/16 ithisipuni yetyuwa

Ukutsha kwe-mint kukhuthaza ukuhanjiswa kwamanzi, okufanelekileyo kwiintsuku ezishushu okanye emva kokuzivocavoca.

I-apile ephelelwe ngamanzi kunye nesiselo sesinamon

• Amakhonkco ama-apula angama-5, anqunyulwe
• 2/3 indebe yamanzi abilayo
• 1 icephe leswekile emdaka
• 1/4 itispuni sinamoni
• I-1 / 8 itispuni letyuwa

Gcoba i-apula emanzini atshisayo, yongeza izithako kwaye udibanise. Lukhetho olunesondlo kunye ne-spicy touch.

IRaisin, isiraphu yemaple, kunye nesiselo esiorenji

• I-1/3 indebe yeerinki
• I-3/4 indebe yamanzi abilayo
• 1 icephe yemephu yesiraphu
• 1/2 ithisipuni i-orenji zest (ukhetho)
• 1/4 itispuni sinamoni
• I-1 / 8 itispuni letyuwa

Ubuchule obufanayo: cwilisa, xuba, kwaye uphole. Ibonelela ngeeminerali kunye neecarbohydrates zokubuyisela emva kokusebenza.

Isiselo semango kunye nobusi

• 1/3 indebe yemango eyomileyo, inqunyulwe
• I-2/3 indebe yamanzi ashushu
• 2 iisupuni zobusi
• 1 ithisipuni lime zest
• I-1 / 8 itispuni letyuwa

Yiyeke iphumle, xuba kunye nezithako, ifriji kwaye ujabulele. I-flavour exotic kunye nokubuyisela ngokukhawuleza.

Isiselo seCitrus kunye negrapefruit kunye nemon

• Ilitha enye yamanzi amaminerali
• 1 itispuni yetyuwa
• 1 ithisipuni yokubhaka isoda
• Iipuniwe ezi-2 zeswekile
• Ijusi ye-1 grapefruit kunye ne-1 lemon

Ukulungiswa okulula ukuthatha emva koqeqesho kwiindawo ezishushu.

Ikhokhonathi kunye nesiselo sepayinapile

• 400 ml yamanzi ecoconut
• I-50 grams yephayinaphu entsha
• 1 ithisipuni yobusi
• 1 ithisipuni yejusi yelamuni

Amanzi e-coconut yindalo, aphantsi kweekhalori, kwaye atyebile kwi-potassium, alungele ukuhambisa amanzi ngaphandle kokugcwala ngeswekile.

Isiselo seCitrus se-orange kunye ne-mandarin

• 900 ml amanzi abilisiwe
• 2 iitangerines
• 1 iorenji
• I-pinch yesoda yokubhaka
• I-1 / 2 itispuni letyuwa
• 1 ithisipuni yobusi

Inketho egqwesileyo yokuqinisa amajoni omzimba kunye nokuthintela ukungahambi kakuhle kwamalungu.

Isiselo seCherry kunye nebhanana

• 800 ml amanzi abilisiwe
• 100 ml yejusi ye-cherry
• 1/2 banana
• Iipuni ezintathu zejusi yelamuni
• 1 ithisipuni yobusi
• I-1 / 2 itispuni letyuwa

Hlanganisa iziqhamo, xuba kunye nezinye izithako kunye nokusela emva kokuzivocavoca. Iicheri zibonelela nge-antioxidants ezikhuthaza ukuchacha kwezihlunu.

Ezinye iiresiphi ezisebenzayo kunye nokwahluka kwazo zonke izinto ezithandayo

• Isiselo se-apile kunye nejinja: I-200 ml yejusi, i-200 ml yamanzi, i-tablespoon ye-ginger, i-1 g yetyuwa.
• Isiselo se-Cranberry Orange: 250 ml ijusi ye-orange, i-125 ml yejusi ye-cranberry, i-tablespoon ye-honey, i-1 g yetyuwa.
• Ivatala kunye nesiselo se-lemon electrolyte: 300g ivatala, 1 tbsp yejusi yelamuni, 1g ityuwa, umkhenkce.
• Isiselo semaple isiraphu: 500 ml amanzi, 30 ml isiraphu, 1 g ityuwa, lemon.
• Iti ye-Ginger Mint e-Iced Green: I-600 ml yamanzi abandayo, iibhegi zeeti ezi-3, i-ginger, i-lemon, ubusi, i-mint.

Ezi ntlobo zibonelela nge-antioxidants kwaye zinceda ukunciphisa ukuvuvukala, ukwenza i-hydration ibe yinto emnandi yemihla ngemihla.

Iingcebiso kunye namaqhinga okwenza iziselo zakho zibe zezakho

Isitshixo kwiziphuzo ze-electrolyte zasekhaya silele ekuguquguqukeni ukulungelelanisa iresiphi kwiimfuno ezithile.:

• Ngeenzame ezimandla kwimozulu eshushu: Yandisa ityuwa kwaye unciphise iswekile ukuze ubuyisele isodiyam eninzi ngaphandle kweecarbohydrates ezingaphezulu.
• Ukuba ufuna amandla amaninzi: yongeza ngakumbi ubusi, iswekile okanye iijusi zendalo.
• Ngencasa ephakathi: ukunciphisa ijusi kunye nokwandisa amanzi okanye i-infusions kunye neziqhamo kunye nemifuno.
• Kukhethwa ukuba usebenzise ityuwa yolwandle ene-iodized okanye ityuwa ye-Himalayan, equlethe amaminerali amaninzi kunetyuwa ecocekileyo.
• Amanzi kakhukhunathi asebenza kakuhle kwabo bakhetha i-flavour engathathi hlangothi kunye ne-potassium.

Ngokumalunga nolondolozoKungcono ukulungiselela iziselo kwangolo suku okanye uzigcine efrijini ukuya kutsho kwiiyure ezingama-48. Ukunciphisa ama-flavour abukhali, unokongeza amaconsi ambalwa e-sweetener yendalo okanye ulungise isiqhamo kunye nomxholo wamanzi.

Iingcebiso zokusetyenziswa kunye nezilumkiso

Iziselo ze-Electrolyte zinokunceda ukugcina ibhalansi yamanzi, kodwa Kubalulekile ukuqwalasela iingcebiso ezithile kunye nezilumkiso:

• Abayithathi indawo yamanzi ekusebenziseni imihla ngemihla, ngaphandle kweemeko ezithile. njengokuzilolonga ngamandla, iindawo ezishushu, okanye ukuphelelwa ngamanzi emzimbeni.
• Kuphephe ukusetyenziswa kwayo rhoqo kubantwana nakwishumi elivisayo ngaphandle kweengcebiso zonyango, ukukhusela uxinzelelo lwegazi okanye ukugqithisa ngenxa yetyuwa eninzi kunye noshukela.
• Abantu abaneengxaki zezintso okanye uxinzelelo lwegazi oluphezulu kufuneka badibane nogqirha wabo. ngaphambi kokuba ubafake.
• Kwiimeko zokugabha okuzingisileyo okanye urhudo, funa ingcebiso yengcali., ngakumbi kubantwana, abantu abadala, okanye abantu abanezigulo ezinganyangekiyo.

Ukusetyenziswa ngokugqithiseleyo kweziphuzo ze-isotonic zentengiso ngaphandle kweemeko zezemidlalo nazo zinokuba yingozi, ngenxa yeswekile ephezulu kunye nomxholo owongezelelweyo.

Ezinye iindlela kunye neziselo zendalo ezityebileyo kwi-electrolytes

Kwabo bakhetha ukhetho ngaphandle kweswekile eyongeziweyo okanye izithako ezenziweyo, Kukho iindlela ezininzi zendalo zokuzalisa i-electrolytes. Phakathi kwabo, i amanzi coconut Lolona khetho lubalaseleyo, njengoko lungokwemvelo kwaye lusezantsi kwiikhalori, lutyebile kwi-potassium kwaye lugqibelele emva kokuzilolonga ehlotyeni. Ukwengeza, Iiresiphi ezine-aloe vera kwiziselo zibonelela ngezibonelelo ezongezelelweyo zehydration kunye nempilo yonke. iziselo eziqinisiweyo zemifuno Ziyakwazi nokuba yinto ecetyiswayo yokuqinisa ukunikezelwa kwe-electrolyte ngaphandle kweeshukela ezongezelelweyo.

Inqaku elidibeneyo:

Iziselo zendalo kunye namayeza okunyamekela impilo yezintso kunye nokucoca ngokucokisekileyo izintso

Kufuneka ukhethe nini iziselo ze-isotonic zorhwebo kwaye kufuneka ukhethe nini iindlela zokupheka zasekhaya?

Iziphuzo zentengiso zenzelwe ngokukodwa iimbaleki, ukuhlangabezana neemfuno zemigudu yexesha elide okanye iimeko ezinzima. Baququzelela ukutshintshwa kwamaminerali kwaye kulula ukuthuthaNangona kunjalo, ezininzi ziqulethe i-flavorings, imibala, kunye ne-preservatives ezingasoloko zinqweneleka ukuba zisetyenziswe rhoqo. Ke ngoko, iiresiphi zasekhaya zikuvumela ukuba ulungelelanise umlinganiso weeminerali, iswekile, kunye neencasa ngokwezinto ozikhethayo kunye neemfuno, uqinisekisa ukhetho lwendalo kunye noqoqosho. Ukuchacha ngokukhawuleza emva kokuzibhokoxa ngamandla, ukutshintsha zombini ezi ndidi kunokuba yeyona icetyiswayo: iziselo zamashishini kwimizamo enzima kunye neendlela zokupheka zasekhaya ezisetyenziselwa yonke imihla, ihlobo, okanye ukuchacha.

Inqaku elidibeneyo:

Iziselo zokuBuyisela iHangover: Indlela yokuNciphisa iiMpawu kunye noBuyisela ubuNgqongileyo

Iziselo ze-Electrolyte, zombini zorhwebo kunye nezasekhaya, zibalulekile xa umzimba ufuna ukuzalisa ngokukhawuleza emva kokuzibhokoxa, ukuphelelwa ngamanzi emzimbeni, okanye ukushisa okukhulu. Ukukwazi kwabo ukubuyisela ulwelo kunye neeminerali, ukuphucula ukusebenza, kunye nokubuyisela ngokukhawuleza akunakuphikiswa. Nangona kunjalo, kubalulekile ukuzisebenzisa ngobulumko, ngokuxhomekeke kwiimeko, kwaye ulungiselele iiresiphi ekhaya ezihambelana nokuthanda kwakho kunye neemfuno zakho, ukuqinisekisa ukutya okungokwemvelo kunye nokulinganisela. Ngazo zonke iimbono kunye neengcebiso ezinikezelwe apha, ukugcina amanzi akho aya kuba lula, amnandi, kwaye asebenze ngakumbi, kube negalelo kwimpilo yakho yonke.