Electrolytes ndi ma ionic solutions (mchere) omwe amapezeka mwachilengedwe mwa mawonekedwe a mchere. Electrolytes ali ndi ntchito yofunikira yotsitsimutsa thupi kuti lisunge minofu ndi mitsempha. Popeza kuti thupi la munthu nthawi zambiri limapangidwa ndi madzi, m’pofunika kupeza mchere wokwanira. Pamene thupi lili ndi madzi okwanira bwino, ndi bwino kuchotsa poizoni wamkati monga urea ndi ammonia.
Ma electrolyte ofunikira omwe amapezeka m'thupi la munthu ndi sodium, potaziyamu, bicarbonate, chloride, calcium, ndi phosphate.
Chifukwa chiyani ma electrolyte ndi ofunika kwambiri?
Impso zikamagwira ntchito bwino, zimayang'anira kuchuluka kwa mchere womwe watchulidwa pamwambapa mumadzi am'thupi. Pazifukwa zina, monga kuchita masewera olimbitsa thupi, madzi ambiri (ndi mineral electrolytes) amatayika. Izi zimathanso kuchitika pokodza, kusanza, kutsekula m'mimba, kapena mabala otseguka.
Tikatuluka thukuta, timatulutsa sodium, potaziyamu ndi kloridi. Ndicho chifukwa chake othamanga amamvetsera kwambiri kudya kwa electrolyte pambuyo pa maphunziro. Potaziyamu ndi mchere wofunikira, chifukwa 90% ya potaziyamu imapezeka m'makoma a cell. Ndikofunika kudzaza ma electrolyte tsiku lililonse kuchokera ku zakumwa ndi zakudya.
Kutaya madzimadzi, simuyenera kumwa madzi okha, komanso kupeza electrolytes. Choncho thupi limamwa madzi mofulumira. Kutenga ma electrolyte monga sodium kumachepetsa kutayika kwamadzi pokodza pomwe kumalimbitsa minofu, minyewa, ndi minyewa ina.
Momwe mungapezere ma electrolyte mwachilengedwe?
Zakhala zafashoni kubwezeretsanso kuchuluka kwa ma electrolyte ndi zakumwa zamasewera, koma njira yabwino ndikuyipeza kudzera muzakudya. Zakumwa zoledzeretsa zamasewera zimangopangitsa kuti mchere uwonjezeke mwachangu, koma umachepetsa thupi m'kupita kwanthawi.
Zakudya zomwe zimapereka ma electrolyte m'thupi:
Maapulo, chimanga, beets, kaloti - onse ali olemera mu electrolytes. Muyeneranso kuphatikiza mandimu, mandimu, malalanje, mbatata, atitchoku, mitundu yonse ya zukini ndi tomato muzakudya zanu. Ngati n'kotheka, ndi bwino kusankha masamba amtundu wamba.
Idyani mtedza wambiri - ma almond, cashews, walnuts, mtedza, hazelnuts, pistachios ali ndi electrolyte yambiri. Onjezani mpendadzuwa, dzungu, nthangala za sesame ku phala lanu lam'mawa la oatmeal.
Nyemba, mphodza, nyemba za mung ndi gwero labwino kwambiri la ma electrolyte. Koma tiyenera kukumbukira kuti nyemba ndi mowolowa manja flavored ndi zonunkhira kupewa mapangidwe mpweya.
Zobiriwira zambiri zimagwira ntchito yabwino yodzaza thupi ndi mchere. Kungakhale sipinachi, mpiru amadyera, chard. Masamba onse a masambawa amakhalabe ndi sodium, calcium, magnesium komanso "prebiotics" yomwe imapangitsa kuti m'mimba muzikhala bwino komanso chimbudzi.
Nthochi zili ndi mchere wambiri wosiyanasiyana. Iwo ali olemera kwambiri mu potaziyamu, kwambiri kuposa mankhwala ena aliwonse.
Langizo: Onjezani pang'ono mchere wa Himalayan ndi supuni ya tiyi ya organic apple cider vinegar m'madzi anu akumwa kuti mukhale ndi chakumwa chopatsa thanzi.