Electrolytes ionic mhinduro (munyu) iripo muzvisikwa nenzira yemaminerari. Electrolytes ine basa rakakosha rekuisa mvura mumuviri kuchengetedza tsandanyama uye tsinga. Sezvo muviri wemunhu uchinyanya kuumbwa nemvura, zvakakosha kuwana zvakakwana zvezvicherwa izvi. Kana muviri wakanyatso hydrated, zviri nani kubvisa chepfu yemukati senge urea uye ammonia.
Ma electrolyte akakosha aripo mumuviri wemunhu sodium, potassium, bicarbonate, chloride, calcium, uye phosphate.
Sei electrolytes yakakosha?
Kana itsvo dzichishanda zvakajairika, dzinodzora kuunganidzwa kwemaminerari akanyorwa pamusoro mumvura yemuviri. Pasi pemamwe mamiriro ezvinhu, akadai sekurovedza muviri kwakasimba, yakawanda yemvura (uye mineral electrolytes) inorasika. Izvi zvinogonawo kuitika neweti, kurutsa, manyoka, kana nemaronda akazaruka.
Patinodikitira, tinoburitsa sodium, potassium uye chloride. Ndokusaka vatambi vachinyanya kutarisisa kutorwa kwe electrolytes mushure mekudzidziswa. Potassium inokosha mineral, sezvo 90% ye potassium inowanikwa mumadziro emadziro. Zvakakosha kuzadza ma electrolyte zuva nezuva kubva kune zvinwiwa uye zvekudya.
Kurasikirwa nemvura, haufaniri kunwa mvura chete, asiwo kuwana electrolytes. Saka muviri unopihwa mvura nekukurumidza. Kutora maelectrolyte akadai sesodium kunoderedza kurasikirwa kwemvura kuburikidza nekuita weti uchisimbisa tsandanyama, tsinga, uye mamwe matishu.
Nzira yekuwana sei electrolytes zvakasikwa?
Yakave fashoni kudzorera kuenzana kwe electrolytes nezvinwiwa zvemitambo, asi nzira yakanakisa ichiri kuvatora kuburikidza nekudya. Shuga yemitambo zvinwiwa zvinongotungamira kukurumidza kuzadzazve zvicherwa, asi zvinopedza muviri mukufamba kwenguva.
Zvokudya zvinopa electrolytes kumuviri:
Maapuro, chibage, beet, karoti - zvose zvakapfuma mu electrolytes. Iwe unofanirwawo kusanganisira marimu, mandimu, maranjisi, mbatatisi, artichokes, marudzi ese e zucchini nemadomasi mukudya kwako. Kana zvichibvira, zviri nani kusarudza yemuno organic miriwo.
Idya nzungu dzakawanda - maarumondi, cashews, walnuts, nzungu, hazelnuts, pistachios yakakwirira mu electrolytes. Wedzera sunflower, nhanga, sesame mbeu kune yako mangwanani oatmeal porridge.
Bhinzi, nyemba, mung bhinzi inzvimbo yakanaka kwazvo yemagetsi emagetsi. Asi zvinofanirwa kuyeukwa kuti ma legume ane rupo akarungwa nezvinonhuwira kudzivirira kuumbwa kwemagasi.
Mazhinji magirini anoita basa rakanaka rekuzadza muviri nemaminerari. Inogona kuva sipinashi, mustard greens, chard. Yese iyi miriwo yemashizha inochengeta sodium, calcium, magnesium uye zvakare "prebiotics" iyo inokonzeresa yezvakajairwa intestinal flora uye kugaya.
Mabhanana ane zvicherwa zvakawanda zvakasiyana. Ivo vakapfuma zvakanyanya mu potassium, zvakanyanya kupfuura chero chimwe chigadzirwa.
Zano: Wedzera piniki yemunyu weHimalayan uye teaspoon yeorganic apple cider vhiniga kumvura yako yekunwa kuitira imwe yemitambo ine hutano yekunwa.