Ungakuvimbela Kanjani Ukungalingani Kwe-Electrolyte

-Delile

• Uketshezi emzimbeni wakho
• Ugesi nomzimba wakho
• Sodium
• I-chloride
• Potassium
• Magnesium
• I-calcium
• I-Phosphate
• IBicarbonate
• Lapho ama-electrolyte engalingani
• Ukuvimbela ukungalingani kwe-electrolyte
• Izimpawu zokungalingani kwe-electrolyte
• Shayela ku-911
• Ukwelashwa

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Uketshezi emzimbeni wakho

Abasubathi bebelokhu begwedla ama-electrolyte replenishers kusukela ngo-1965. Lowo ngunyaka lapho umqeqeshi weFlorida Gators ebuza odokotela ukuthi kungani abadlali bakhe beshesha kangaka ukushisa. Baphendula bathini? Abadlali babelahlekelwa ama-electrolyte amaningi kakhulu. Isixazululo sabo kwaba ukusungula iGatorade. Ngakho-ke, yini ama-electrolyte futhi kungani ebalulekile?

Amanzi nama-electrolyte abalulekile empilweni yakho. Lapho uzalwa, umzimba wakho ungamaphesenti angama-75 kuya kwangama-80 amanzi. Ngesikhathi usumdala, iphesenti lamanzi emzimbeni wakho lehla lacishe libe ngamaphesenti angama-60 uma ungowesilisa bese kuthi amaphesenti angama-55 uma ungowesifazane. Umthamo wamanzi emzimbeni wakho uzoqhubeka nokwehla njengoba ukhula.

Uketshezi emzimbeni wakho kuqukethe izinto ezinjengamaseli, amaprotheni, i-glucose, nama-electrolyte. Ama-electrolyte avela ekudleni nophuzo oludlayo. Usawoti, i-potassium, i-calcium ne-chloride yizibonelo zama-electrolyte.

Ugesi nomzimba wakho

Ama-electrolyte athatha inkokhelo enhle noma engalungile lapho encibilika emzimbeni wakho womzimba. Lokhu kubenza bakwazi ukuqhuba ugesi futhi bahambise amashaji kagesi noma amasiginali emzimbeni wakho wonke. La macala abalulekile emisebenzini eminingi ekugcina uphila, kufaka phakathi ukusebenza kwengqondo yakho, izinzwa, nezicubu, nokwakhiwa kwezicubu ezintsha.

I-electrolyte ngayinye idlala indima ethile emzimbeni wakho. Okulandelayo ngamanye ama-electrolyte abaluleke kakhulu nemisebenzi yawo eyinhloko:

Sodium

• isiza ukulawula uketshezi emzimbeni, kuthinte umfutho wegazi
• kuyadingeka ekusebenzeni kwemisipha nezinzwa

I-chloride

• isiza ukulinganisela ama-electrolyte
• isiza ukulinganisela ama-electrolyte
• ukulinganisa i-acidity ne-alkalinity, esiza ukugcina i-pH enempilo
• kubalulekile ekugayeni

Potassium

• ilawula inhliziyo yakho nomfutho wegazi
• isiza ukulinganisela ama-electrolyte
• izinsiza ekudluliseni imizwa yezinzwa
• kunomthelela empilweni yamathambo
• kuyadingeka ukusikwa kwemisipha

Magnesium

• kubalulekile ekukhiqizeni i-DNA ne-RNA
• kunomthelela ekusebenzeni kwezinzwa nemisipha
• kusiza ukugcina isigqi senhliziyo
• isiza ukulawula amazinga kashukela egazini
• kuthuthukisa amasosha akho omzimba

I-calcium

• ingxenye esemqoka yamathambo namazinyo
• kubalulekile ekuhambeni kwemizwa yezinzwa nokuhamba kwemisipha
• kunomthelela ekunqandeni kwegazi

I-Phosphate

• kuqinisa amathambo namazinyo
• isiza amaseli ukuthi akhiqize amandla adingekayo ekukhuleni nasekulungiseni izicubu

IBicarbonate

• isiza umzimba wakho ukugcina i-pH enempilo
• ilawula ukusebenza kwenhliziyo

Lapho ama-electrolyte engalingani

Uketshezi kutholakala ngaphakathi nangaphandle kwamaseli omzimba wakho. Amazinga alolu ketshezi kufanele angahambisani kahle. Ngokwesilinganiso, cishe amaphesenti angama-40 esisindo somzimba wakho avela oketshezini olungaphakathi kwamaseli namaphesenti angama-20 esisindo somzimba wakho avela oketshezini olungaphandle kwamaseli. Ama-electrolyte asiza umzimba wakho ukuba wenze la mavelu ukuze ugcine ibhalansi enempilo ngaphakathi nangaphandle kwamaseli akho.

Kuyinto evamile ukuthi amazinga e-electrolyte aguquke. Kwesinye isikhathi, noma kunjalo, amazinga akho e-electrolyte angalingani. Lokhu kungaholela ekutheni umzimba wakho udale amaminerali amaningi noma angenele ngokwanele noma ama-electrolyte. Izinto eziningana zingadala ukungalingani kwe-electrolyte, kufaka phakathi:

• ukulahlekelwa uketshezi kusuka ekuzivocavoca okunzima noma ekusebenzeni komzimba
• ukuhlanza nokuhuda
• imishanguzo efana ne-diuretics, antibiotic, kanye nemithi yokwelapha ngamakhemikhali
• ukuphuza ngokweqile nokuqina kwesibindi
• ukuhluleka kwenhliziyo
• isifo sezinso
• isifo sikashukela
• ukuphazamiseka kokudla
• ukusha okukhulu
• ezinye izinhlobo zomdlavuza

Ukuvimbela ukungalingani kwe-electrolyte

I-International Marathon Medical Director's Association inikeza imihlahlandlela elandelayo yokugcina i-hydration enhle ne-electrolyte balance ngesikhathi somsebenzi:

• Uma umchamo wakho ucacile kumbala wotshani ngaphambi komjaho noma wokuzivocavoca, usuke usunamanzi amaningi.
• Kufanele uphuze isiphuzo sezemidlalo esiqukethe ama-electrolyte nama-carbohydrate uma umcimbi wakho wezemidlalo noma ukujima kuqhubeka isikhathi eside kunemizuzu engama-30.
• Amanzi okuphuza ngesiphuzo sezemidlalo anciphisa izinzuzo zesiphuzo.
• Phuza lapho womile. Ungazizwa ukuthi kufanele ugcwalise njalo uketshezi.
• Yize izidingo zomuntu ngamunye zingafani, umthetho ojwayelekile wesithupha ukukhawulela uketshezi lube ngama-oun angu-4-6 njalo ngemizuzu engama-20 yomjaho.
• Funa izeluleko zokwelashwa ngokushesha uma ulahlekelwa ngaphezu kwamaphesenti amabili wesisindo somzimba wakho noma uma uthola isisindo ngemuva kokugijima.

Izimo eziphuthumayo ezibucayi ezivela ekungalingani kwe-electrolyte akuvamile. Kepha kubalulekile empilweni yakho futhi, uma ungumdlali, ukusebenza kwakho ukugcina ibhalansi ye-electrolyte enempilo.

Izimpawu zokungalingani kwe-electrolyte

Izimpawu zokungalingani kwe-electrolyte ziyahlukahluka kuye ngokuthi yimaphi ama-electrolyte athinteka kakhulu. Izimpawu ezijwayelekile zifaka:

• isicanucanu
• ukukhathala
• ukugcinwa koketshezi

Shayela ku-911

Ukungalingani kwe-Electrolyte kungasongela impilo. Shayela ku-911 uma othile enalezi zimpawu ezilandelayo:

• ukudideka noma ukuguquka okungazelelwe kokuziphatha
• ubuthakathaka obukhulu bemisipha
• ukushaya kwenhliziyo okusheshayo noma okungajwayelekile
• isithuthwane
• ubuhlungu besifuba

Ukwelashwa

Ukwelashwa kunqunywa imbangela yokungalingani kwe-electrolyte, ubunzima bokungalingani, kanye nohlobo lwe-electrolyte okungenzeka lutholakale noma ludlulele ngokweqile. Izinketho zokwelashwa zivame ukufaka ukwanda noma ukunciphisa uketshezi oludakayo. Izengezo zamaminerali zinganikezwa ngomlomo noma ngemithambo yegazi uma ziphelile.