Ma electrolyte (makamaka magnesium ndi calcium) ndizofunikira pakapangidwe kabwino ka kagayidwe kabwino. Amafunika ndi thupi kuti litulutse zikhumbo zamitsempha, kutulutsa minofu, kuwongolera kuchuluka kwa magazi pH - komanso kukhalabe ndi madzi oyenera m'matumba.
Thupi la othamanga limafunikira kuchuluka kwama electrolyte, chifukwa amatayika kudzera thukuta - zomwe zimatha kubweretsa kuphulika, kugwa ndi kutsika kwa magazi. Zizindikiro zofananira zimatha kuchitika mwa anthu wamba omwe alibe ma electrolyte pazakudya zawo.
Ma electrolyte m'thupi
Kuyankhula zamagetsi, ma electrolyte ndi zinthu zomwe zimatha kuyendetsa magetsi. Sodium, potaziyamu, klorini, calcium, magnesium ndi phosphates zimagwiranso ntchito chimodzimodzi. Maminowa ndi ena mwazofunikira kwambiri kuti mphamvu za thupi zizikhala zolimba.
Kuperewera kwama electrolyte kumawonjezera kukhuthala kwa magazi komanso kuwonongeka kwa kusinthana kwa gasi m'maselo - zomwe zimakhudza ntchito ya minofu, ubongo, mtima ndi kupuma. Mwazina, kuwonetsa mphamvu za mafupa kumawonongeka.
Nthawi yomweyo, ziwerengero zikuwonetsa kuti 25% yokha ya anthu amalandila magnesium wokwanira pazakudya zawo za tsiku ndi tsiku. Kuperewera kwa electrolyte kumabweretsa kusokonezeka kwa magwiritsidwe ntchito a shuga, komanso kumakhudzanso kuwonongeka kwa mapuloteni - komwe ndikofunikira kwambiri kwa othamanga.
Zakumwa za Isotonic
Isotonic ndi chakumwa chamasewera chofunikira kuti zibwezeretse madzi ndi ma electrolyte m'thupi nthawi yolimbitsa thupi komanso masewera. Isotonic ili ndi chakudya (maltodextrin, fructose, glucose) ndi mchere wamchere (magnesium, potaziyamu ndi ma chloride a sodium).
Ubwino waukulu wa isotonic kwa othamanga ndikutha kuthetsa ludzu lawo kuposa madzi akumwa nthawi zonse. Kuphatikiza pakubwezeretsanso kutayika kwamadzimadzi, zakumwa izi zimathandiziranso kutaya kwa michere yomwe imayambitsidwa ndi thukuta, komanso kuwonjezera malo ogulitsira a glycogen.
Mitengo yatsiku ndi tsiku yama electrolyte
Mchere wamagetsi amapezeka mumitundu yachilengedwe - makamaka zipatso, ndiwo zamasamba, nyemba, mtedza ndi mbewu. Pansipa pali zopereka za tsiku ndi tsiku zofunika kwambiri, komanso zitsanzo za zakudya:
- Calcium - 1300 mg / tsiku. Magwero: Yogurt, kefir, mkaka wa ng'ombe, tchizi, sardini, masamba obiriwira, kabichi, ma almond.
- Sodium - osaposa 2300 mg / tsiku. Zotsatira: kanyumba tchizi, maolivi, pickles.
- Phosphorus - 1250 mg / tsiku Magwero: Nyama yofiira, nsomba, nkhuku, zopangira mkaka, mtedza, mbewu, nyemba.
- Mankhwala enaake a - 420 mg / tsiku Zowonjezera: Mtedza, mbewu, chokoleti chakuda, mapeyala, mbewu zonse, nyemba.
- Potaziyamu - 4700 mg / tsiku Magwero: nthochi, mbatata, sipinachi, mphodza, nyemba, beets, mtedza.
- Mankhwala enaake - 2300 mg / tsiku. Zotsatira: mchere wa patebulo, udzu wam'madzi, tomato, udzu winawake, maolivi.
Kuopsa kwa chakudya chopanda chakudya
Kudya chakudya cha keto chopanda carb kumasokoneza kuchuluka kwa ma electrolyte pazifukwa ziwiri. Choyamba, kupewa zakudya zama carbohydrate kumachepetsa kwambiri kupezeka kwa mchere m'thupi. Chachiwiri, ketosis imakulitsa kukodza pafupipafupi ndipo imathandizira kuthetsedwa kwa ma electrolyte.
Mukamatsata zakudya zowumitsa (makamaka kuphatikiza masewera olimbitsa thupi), ndikofunikira kuwunika momwe chakudya chamagetsi chimadyera tsiku ndi tsiku. Ngati zizindikiro zilipo, kuyesa magazi ndi kusintha kwa zakudya kumalimbikitsidwa.
Kodi ndi liti?
Nthawi zambiri, kufunika kwama electrolyte kumawonjezeka ndimasewera achangu (chifukwa cha thukuta), pakatentha kwamthupi, komanso m'mimba ndi kusanza. Mlingo wofunikira umatha kusiyanasiyana kutengera mchere ndi thanzi.
Kuphatikiza apo, kufunikira kwa michere yambiri (mwachitsanzo, magnesium) kumawonjezeka ndimphamvu zophunzitsira komanso kupatsa mphamvu. Ndicho chifukwa chake mankhwala a magnesium ndi kukonzekera zimawerengedwa kuti ndizofunikira kwa othamanga komanso omanga thupi. Pachifukwa ichi, vitamini B6 imaphatikizidwa ndi zovuta - imawonjezera kuyamwa kwa magnesium.
Isotonic kwa othamanga
Phindu lalikulu la isotonic kwa othamanga ndikuti sodium yake (makamaka gawo lalikulu la mchere wapatebulo) imathandizira ludzu ndikulepheretsa kupanga mkodzo ndi thukuta. Kuphatikiza apo, zowonjezera mchere zimathandizira kuyamwa kwamadzi mwachangu komanso kosavuta ndimatenda osiyanasiyana ndi maselo amthupi.
Kaya, kafukufuku wasayansi akuwonetsa kuti mumangofunika madzi kwa mphindi 45-60 zolimbitsa thupi. Zakumwa za Isotonic ndi zakumwa za electrolyte zimangolimbikitsidwa kwa nthawi yayitali komanso marathons - makamaka nyengo yotentha.
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Ma electrolyte ndi zinthu zomwe zimatha kuyendetsa magetsi. Ma electrolyte ofunikira kwambiri mthupi ndi sodium, potaziyamu, klorini, calcium, magnesium, ndi phosphates. Ndizofunikira pakusamutsa mphamvu, kukonza madzi mosamala komanso kukonza njira zopumira zamagetsi.
Source: fwatven.ru