I-Quencher enxanelweyo: Isiselo esenziwe ekhaya se-Electrolyte

Umxholo

• Iziphuzo zemidlalo
• Izinto ekufuneka uzigcine engqondweni
• I-Lemon-yeerharnate i-electrolyte isiselo iresiphi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Iziphuzo zemidlalo

Iziphuzo zezemidlalo zilishishini elikhulu kwezi ntsuku. Xa sele zithandwa kuphela ziimbaleki, iziselo zemidlalo ziye zaxhaphaka. Kodwa ngaba iziselo zemidlalo ziyimfuneko, kwaye ukuba kunjalo, ngaba ikhona indlela ye-DIY yokufumana izibonelelo zeziphuzo zemidlalo ngaphandle kokubetha kwisipaji sakho?

Iziselo zemidlalo zesiko zibonelela ngokulula ukwetyisa iikhabhohayidrethi ukunceda iimbaleki zokuzilolonga ixesha elide. Banceda ukutshintsha ii-electrolyte ezilahlekileyo kukubila.

Kwaye ngelixa iziphuzo zemidlalo ngokuqinisekileyo zingafuneki kwabo bangazilolanga, banencasa kunamanzi kwaye baphantsi kwiswekile kuneesoda.

Ukugcina isitokhwe kwimidlalo yeziselo ezityebileyo nge-elektrolyte akubizi, ngoko ke kunokuba luncedo kuwe ukuze ukwazi ukuzenzela ngokwakho. Ungagcina imali kwaye wenze ezakho iincasa. Landela nje iresiphi engezantsi!

Izinto ekufuneka uzigcine engqondweni

Iziphuzo zezemidlalo zenziwe kwi-concentration ethile ukubonelela nge-carbohydrate ye-fuel kunye ne-sodium kunye nezinye i-electrolyte ukugcina amanqanaba e-hydration. Oku ukuze ukwazi ukwetyisa ngokulula nangokukhawuleza.

Zama ngeencasa (umzekelo, zama ukusebenzisa ikalika endaweni yelamuni okanye ukhethe ijusi oyithandayo). Iresiphi inokufuna ukulungiswa okuthile ngokuxhomekeke kwiimfuno zakho:

• Ukongeza iswekile eninzi kunokubangela uxinzelelo lwesisu ngexesha lokuzilolonga kwabo bane-gastrointestinal (GI) tract.
• Ukongeza iswekile encinci kunciphisa inani lee-carbohydrate ozifumanayo ngaphambi, ngexesha, okanye emva kokuzilolonga. Oku kunokuchaphazela ukusebenza kwakho kunye nokukwazi ukugcwalisa.
• Okokugqibela, nangona ungalahli potassium okanye ikhalsiyam eninzi ekubileni, zisabalulekile ii-electrolyte ukuzalisa.

Le recipe isebenzisa umxube wamanzi ecoconut kunye namanzi aqhelekileyo ukubonelela ngevumba eyahlukileyo ngakumbi kunye nokongeza i-potassium kunye ne-calcium. Zive ukhululekile ukusebenzisa amanzi kuphela xa ukhetha, kodwa unokufuna ukongeza ii-electrolyte, ezinje ngetyuwa kunye ne-powdered calcium-magnesium supplement, ukuze ufumane i-refueling efanelekileyo.

Ivenkile ye-calcium-magnesium powder online.

Ukunciphisa umzimba emva isiganeko lweembaleki okanye umthambo, sijolise asele ounces-16 ukuya kuma-24 (iikomityi-2 ukuya ku-3) of ulwelo amanzi iponti ubunzima ezilahlekileyo ngalinye, ukuba rehydrate kakuhle.

Kuba ezemidlalo isondlo somntu ngamnye, iimbaleki kunye nabo benze umthambo ixesha elingaphezu kweeyure ezimbini, banxibe iijezi ezinzima, okanye ukuzilolonga kwiindawo ezishushu kusenokufuneka bandise inani lesodiyam elinikezwe ngezantsi.

Le recipe inika isisombululo se-6% se-carbohydrate kunye ne-0.6 gram (g) ye-sodium nganye ilitha, ezo zombini ziphakathi kwezikhokelo zokuvuselela izondlo zemidlalo.

I-Lemon-yeerharnate i-electrolyte isiselo iresiphi

Yima kancinci: Ii-ounces ezingama-32 (4 iikomityi, okanye malunga nelitha enye)

Ubungakanani benkonzo: Ii-ounces eziyi-8 (1 indebe)

Izithako:

• 1/4 tsp. ityuwa
• Ikomityi ye-1/4 indebe yeerharnati
• 1/4 indebe yejusi yelamuni
• 1 1/2 iikomityi zamanzi ecoconut angenashukela
• Iikomityi ezi-2 zamanzi abandayo
• Ukhetho olongezelelweyo: i-sweetener, ipowder ye-magnesium kunye / okanye i-calcium, kuxhomekeke kwiimfuno

Imikhombandlela: Beka zonke izithako kwisitya kunye ne-whisk. Thela kwisitya, ubande, kwaye usebenze!