Buza Udokotela Wokudla: Ukubuyisela Ama-Electrolyte

-Delile

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Umbuzo: Ingabe ngidinga ngempela ukuphuza ama-electrolyte ngemva kokujima?

A: Kuya ngobude nobukhulu bokuzivocavoca kwakho, kepha ukusebenza kwabantu okuvamile akunamandla ngokwanele ukuthi badinge ama-electrolyte ngokushesha ngemuva kokuzivocavoca. Ngakho-ke iningi lethu, lawo manzi abiza kakhulu kakhukhunathi ejimini ayimikhosi engaphezu kwaleyo edingekayo. IGatorade, isiphuzo esiqale lo mkhuba, ekuqaleni sakhiwa eNyuvesi yaseFlorida ukugcwalisa ukulahleka koketshezi kanye ne-electrolyte kubadlali bebhola abenza izikhathi ezimbili zokuqeqeshwa ngosuku eFlorida heat. Lesi yisimo esihluke kakhulu kunokuthi umuntu aqede isigaba se-yoga semizuzu engama-45 ngemuva kosuku ehhovisi.

Uma uzivocavoca isikhathi esingaphansi kwehora:

Njengomthetho ojwayelekile wesithupha, awudingi ukukhathazeka ngokugcwalisa izitolo zoketshezi noma ze-electrolyte zokuzivocavoca ngaphansi kwehora. I-caveat eyodwa, ngokusho kwe-American College of Sports Medicine, uma uzivocavoca endaweni eshisayo (isibonelo, isigaba se-Bikram yoga) bese ulahlekelwa ngaphezu kwamaphesenti amabili wesisindo somzimba wakho (qhathanisa umzimba wangaphambi nangemva kokuzivocavoca umzimba izisindo, susa izingubo ezijulukayo). Uma kunjalo, ukuvuselelwa kabusha kwesiphuzo esiqukethe i-electrolyte njengamanzi kakhukhunathi noma iGatorade kuzoba wusizo ekugcineni ukusebenza. Ngaphandle kwalokho, ukufaka ama-electrolyte ngesikhathi noma ngemuva kokuqeqeshwa kwakho ngeke kunikeze noma iyiphi inzuzo eyengeziwe.

Uma uzivocavoca isikhathi esingaphezu kwehora:

Uma izikhathi zakho zokuqeqesha zithatha isikhathi esingaphezu kwemizuzu engama-60 futhi ujwayele ukujuluka kakhulu, ungathola ukuthi ulahlekelwa uketshezi olungakanani kanye nezinga lokugcwalisa oludingayo ngemva kokuzivocavoca ngokusebenzisa i-Fluid Loss calculator evela e-Gatorade Sports Science Institute.

Indlela elula yokugcwalisa uketshezi:

Alikho iwindi elikhethekile langemuva kokuzivocavoca lokugcwalisa noma yimaphi ama-electrolyte alahlekile ngomjuluko ngesikhathi sokuzivocavoca. Kunalokho, ungaqala ukuwagcwalisa ngokudla kwakho kokuqala ngemva kokuzivocavoca. I-American College of Sport Medicine ithi lapho kudliwe ukudla ngemuva kokuvivinya umzimba, inani elanele lama-electrolyte likhona. Ukuhumusha: Awudingi ukwehlisa iGatorade noma iPropel ukuze ubuyise amazinga akho e-electrolyte-vele uqiniseke ukuthi ukufaka lezi zakhi zomzimba zikhona ekudleni kwakho kwangemva kokuzivocavoca:

Magnesium: Yithole ngemifino eluhlaza kanye namantongomane aluhlaza okotshani, ikakhulukazi ama-alimondi, isipinashi nama-cashews.

Isodium: Imithombo emihle ifaka usawoti wasetafuleni noma ukudla okulondoloziwe-kepha ungayenzi ngokweqile ku-sodium, engaba nemiphumela emibi kwezempilo.

I-potassium: Gxila ezithelweni nemifino. I-Broccoli, izithelo ezisawolintshi, utamatisi, nobhatata konke kuyimithombo emikhulu ye-potassium.

I-chloride: Lesi sakhi sitholakala ekudleni okuningi kodwa ngamanani aphezulu kusawoti wetafula, utamatisi, isilimo esidliwayo esinamagatsha anamanzi nolethisi.

Yiba nengilazi yamanzi ngesidlo sakho, uzobe ususuthi futhi usukulungele ukuhamba-ngaphandle kwesiphuzo esimnandi.

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