Buza ugqirha wokutya: Ukubuyisela ii-Electrolyte

Umxholo

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Q: Ngaba ngokwenene kufuneka ndisele i-electrolyte emva kokusebenza?

A: Kuxhomekeke kubude kunye nobukhulu bomsebenzi wakho, kodwa uninzi lwabantu lokusebenza rhoqo alunamandla ngokwaneleyo ukuba ludinga i-electrolytes ngokukhawuleza emva kokuzivocavoca. Ke kuninzi lwethu, loo manzi ekhokhonathi anexabiso kwindawo yokuzivocavoca ayimibhiyozo ngakumbi kunokuba iyimfuneko. I-Gatorade, isiselo esiye saba nguvulandlela, saqala saphuhliswa kwiDyunivesithi yaseFlorida ukuzalisa ukulahleka kolwelo kunye ne-electrolyte kubadlali bebhola abenza iiseshoni zoqeqesho lweentsuku ezimbini kubushushu baseFlorida. Le yimeko eyahluke kakhulu kunomntu ogqiba iklasi yeyoga yemizuzu engama-45 emva kosuku eofisini.

Ukuba uzilolonga ngaphantsi kweyure:

Njengomgaqo jikelele wesithupha, akukho mfuneko yokuba ube nexhala malunga nokuzalisa ulwelo okanye iivenkile ze-electrolyte ukuze uzilolonge phantsi kweyure. Enye i-caveat, ngokutsho kwe-American College of Sports Medicine, ukuba wenza umthambo kwindawo eshushu (iklasi ye-yoga ye-Bikram, umzekelo) kwaye ulahlekelwa ngaphezu kwe-2 ekhulwini lobunzima bomzimba wakho (thelekisa umzimba wangaphambili kunye nasemva kokuzilolonga. ubunzima, thabatha iimpahla ezibilayo). Kwimeko apho, ukuphinda ufake amanzi kwakhona ngesiselo esine-electrolyte njengamanzi ecoconut okanye iGatorade kuya kuba luncedo ekugcineni ukusebenza. Ngaphandle koko, ukongeza ii-electrolyte ngexesha okanye kanye emva koqeqesho lwakho akuyi kunika sibonelelo songezelelweyo.

Ukuba wenza umthambo ngaphezu kweyure:

Ukuba iiseshini zakho zoqeqesho zithatha ixesha elide kunemizuzu engama-60 kwaye udla ngokubila kakhulu, unokufumanisa ukuba ungakanani na ulwelo olulahlekileyo kunye nenqanaba lokuzaliswa kwakhona olufunayo emva kokuzivocavoca ngokusebenzisa i-Fluid Loss calculator evela kwiGatorade Sports Science Institute.

Indlela elula yokuzalisa ulwelo:

Akukho festile ikhethekileyo yasemva kokuzilolonga yokugcwalisa nayiphi na i-electrolyte elahlekileyo ngokubila ngexesha lokuzilolonga. Endaweni yoko, ungaqala ukuzalisa ngesidlo sakho sokuqala emva kokuzilolonga. I-American College of Sport Medicine ithi xa ukutya kudliwe emva kokuzivocavoca, kukho izixa ezaneleyo ze-electrolytes. Uguqulelo: Awudingi ukuthoba i-Gatorade okanye i-Propel ukubuyisela amanqanaba akho e-electrolyte-qiniseka nje ukuba ubandakanya ezi zondlo zikhoyo kwisidlo sakho sasemva kokuzilolonga:

Magnesium: Yifumane kwimifuno eluhlaza eluhlaza kunye namandongomane, ngakumbi iiamangile, isipinatshi kunye neecashews.

Isodium: Imithombo emihle ibandakanya ityuwa yetafile okanye ukutya okugciniweyo-kodwa ungayigqithisi kwi-sodium, enokuba nemiphumo emibi yempilo.

Potassium: Gxila kwiziqhamo kunye nemifuno. I-Broccoli, iziqhamo ze-citrus, iitumato, kunye neebhatata zonke ziyimithombo ye potassium.

Ikloride: Esi sondlo sifumaneka kuninzi lokutya kodwa ngezixa eziphezulu kwityuwa yetafile, iitumato, iseleri, kunye nelethisi.

Yiba neglasi yamanzi kunye nesidlo sakho, kwaye uya kuzaliswa kwaye ulungele ukuhamba-ngaphandle kwesiselo esimnandi.

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