John Myers
Ngati kuchuluka kwa electrolyte kumasokonekera chifukwa cha thukuta kwambiri kapena kutsekula m'mimba, izi zitha kukhala ndi zotsatirapo zoyipa. Timafotokoza chifukwa chake mchere ndi wofunikira, kuchuluka kwa zomwe mukufunikira komanso momwe mungawagwiritsire ntchito bwino.
Salts, minerals & Co: Electrolytes
Electrolytes amayendetsa magetsi ngati ma ion - tinthu tating'ono tomwe timasungunuka m'madzi. M'thupi la munthu, mchere, mchere, ndi zinthu zina zomwe zimasungunuka m'magazi ndizofunikira kuti selo lililonse ligwire ntchito. cations zabwino mlandu monga sodium, potaziyamu, magnesium, ndi calcium komanso anions zoipa mlandu monga chloride, fluoride, ndi mankwala ayenera kupezeka chamoyo mu ndende zina. Ngati pali kusokonezeka kwa electrolyte bwino, mwachitsanzo, chifukwa cha matenda a m'mimba kapena chifukwa chakuti sititenga madzi okwanira, zizindikiro zosiyana zimatha kuchitika malinga ndi kusowa. Kuperewera kwa sodium, mwachitsanzo, kungayambitse mutu, chizungulire, kukokana, kapena ngakhale chikomokere. Popeza nthawi zambiri timadya zakudya zokwanira za sodium, izi sizichitika kawirikawiri ndipo zimatha kuchitika makamaka ngati pakufunika kutero chifukwa chamasewera kapena kutaya madzi ambiri. Ngati mlingo wa potaziyamu uli wochepa kwambiri, pali chiopsezo cha mtima wa arrhythmia ndi kufooka kwa minofu. Komanso, ma electrolyte ambiri amatha kuyambitsa mavuto.
Lipirani zotayika zamasewera
Anthu athanzi sayenera kuda nkhawa kuti ma electrolyte ndi chiyani komanso zomwe amachita. Ngati mumadya zakudya zopatsa thanzi, nthawi zambiri mulibe vuto lililonse. Ma ion a mafoni amakhala ofunikira ngati china chake sichikuyenda bwino. Kuperewera kwa vitamini D kungayambitse kuchepa kwa calcium. Kuchita masewera olimbitsa thupi kwa maola ambiri osamwa zakumwa za isotonic kumabweretsa kutaya kwa mchere chifukwa cha thukuta, zomwe zingakhale zoopsa. Zakumwa zabwino zamasewera nthawi zambiri zimakhala ndi sodium komanso mwinanso magnesiamu ndi potaziyamu kuti athe kubwezera zoperewerazo.
Kodi mchere wochuluka bwanji patsiku ndi wabwino?
Thupi la munthu limafunikira mchere wambiri kuti ligwire ntchito. Komabe, mlingo wina wapamwamba patsiku sayenera kupyola pakumwa mchere. Pafupifupi, timadya mchere wa 6.5 mpaka 9 g patsiku, koma mlingo wovomerezeka wa tsiku ndi tsiku ndi 6 g - izi zikufanana ndi kuchuluka kwa supuni ya tiyi.
Kugwiritsa ntchito mchere wambiri kwa nthawi yayitali kungayambitse matenda a mtima ndi kuthamanga kwa magazi, chifukwa chake zakudya za DASH, zomwe zimachepetsa kuthamanga kwa magazi, zimadalira mchere wochepa. Impso zimathanso kukhudzidwa chifukwa zidapangidwa kuti zizitha kuyang'anira mchere mosamala m'malo motulutsa kuchuluka kwake. Mchere "wobisika" muzakudya zokonzedwa m'mafakitale ndi zinthu zopangidwa kale nthawi zambiri zimakhala zovuta kuposa zokometsera zophikidwa kunyumba ndi mchere, chifukwa zokometsera zambiri zimawonjezeredwa pano. Mchere womwe uli muzakudya monga mkate, tchizi ndi zinthu zina zamkaka siziyenera kunyalanyazidwanso.
Mchere wambiri m'thupi la munthu umatsimikizira kuti kuthamanga kwa magazi ndi minofu kumasungidwa komanso kuti madzi ndi zakudya zimagawidwa bwino. Zimakhudzidwanso ndi kufalitsa zizindikiro kuchokera ku minyewa imodzi kupita ku ina. Sodium yomwe ili mumchere wamchere umafunikanso ndi maselo oyendetsa m'matumbo, chiwindi ndi impso kuti amange ndi kunyamula zakudya.
Pofuna kuchepetsa kumwa kwa mchere wa tsiku ndi tsiku, muyenera kugwiritsa ntchito zakudya zomwe zakonzedwa kale pang'ono momwe mungathere ndikugwiritsa ntchito zitsamba zatsopano ndi zonunkhira mukamalawa chakudya.
Kumbukirani kuti mchere umatayikanso chifukwa cha thukuta. Mwachitsanzo, ngati mukuchita masewera olimbitsa thupi pa kutentha kwakukulu ndikutaya madzi ambiri panthawiyi, muyenera kuonetsetsa kuti musamangomwa madzi okwanira komanso kuti muwonjezere mchere wotayika.
Kuchulukitsitsa kwa zabwino sikulinso thanzi
Ngati mukuganiza kuti mulingo wanu wa electrolyte wasokonekera kwamuyaya, kuyezetsa magazi kumapereka chidziwitso. Kutengera ngati ndi zinthu ziti zomwe zikusowa, chifukwa chake amafufuzidwa ndikulandira chithandizo. Mutha kuthana ndi zofooka kwakanthawi kochepa chifukwa chakutsekula m'mimba nokha ndi ufa wa electrolyte kuchokera ku pharmacy kapena sitolo. Mayankho okonzedwa nawo ayenera kumwa molingana ndi malangizo a mlingo chifukwa mfundo yakuti "zambiri imathandiza kwambiri" sikugwira ntchito kwa electrolytes. Mukhozanso kumeza zinthu zambiri, zomwe zingakhudze matenda.
