Ukutya okuHyilwayo, ubushushu obugqithisileyo, iMpilo

Iingcali zonyango zicebisa ukuba ukugcina amanzi emzimbeni yenye yezona zinto zibalulekileyo ozenzayo xa kushushu kakhulu. Abantu abangaphandle kobushushu balahlekelwa yi-electrolyte efana ne-sodium, i-potassium, kunye ne-chloride kwaye bafuna i-electrolyte eyongeziweyo ukukhusela i-cramping kunye nokubila okugqithisileyo okunokuphazamisa umzimba. Ukuphelelwa ngamanzi emzimbeni kunokuba yingozi, kukhokelela ukudinwa kobushushu kwaye kunokwenzeka ukubethwa bubushushu. Ukuba ukufunxa amanzi imini yonke kubonakala kuninzi, khumbula ukuba asiyiyo yonke i-hydration ekufuneka ivele emanzini okusela; kukho ukutya okuthambisa amanzi okuqulathe amanzi aneleyo anokufakwa.

H2O

Umzimba uyafuna H20 ukuba:

• Hambisa izondlo kwiiseli
• Lawula ubushushu bomzimba
• Thintela usulelo
• Lubricate amalungu
• Gcina ukusebenza kwamalungu
• Uncedo ngeemvakalelo
• Uncedo nge ukulala
• Uncedo ngeCognition

I-Electrolyte

Ukubila kubalulekile ukugcina ubushushu bomzimba, kunye electrolytes zibalulekile ekugcineni umzimba homeostasis. I-Electrolytes inceda ukulungelelanisa ukucutha kwemisipha, ukusebenza kwentliziyo, kunye nokuhamba kweempawu zombane ezithumela kunye nokusuka kwinkqubo ye-nervous. Izintso zilawula ukufunxwa kolwelo kunye nokukhutshwa kwamanzi ukuze kugcinwe ibhalansi ye-electrolyte, kodwa ukungalingani kunokwenzeka xa amanqanaba e-electrolyte ehla okanye ehla. An ukungalingani kwe-electrolyte kubangelwa utshintsho kwinani le-electrolyte emzimbeni. I-sodium, i-potassium kunye ne-calcium zizinto eziqhelekileyo ezinokuchatshazelwa kukungalingani kwe-electrolyte. Ezinye izizathu zokuba kutheni amanqanaba e-electrolyte anokutshintsha ziquka:

• Ukutya okungenampilo
• Mayeza
• Iingxaki zeengso

Kucetyiswa ukuba endaweni yokugxininisa ukuba zingaphi iiglasi zamanzi ezisele zisele, gxininisa ezimbini biomarkers:

• Uchama kangaphi?
• Intoni umbala ngumchamo?

Xa umzimba ugcwele amanzi, umntu kufuneka aye kwigumbi lokuhlambela qho kwiiyure ezimbini ukuya kwezintathu, kwaye umchamo kufuneka ube tyheli. Ukuba ibonakala i-orenji, ibonisa ukuba umzimba uzama ukugcina amanzi kwaye ufuna ukugqithiswa okungaphezulu.

Hydrating Ukutya

Ukubonisana nogqirha okanye ingcali yezondlo kuyacetyiswa ukuba uncede ubone ukuba kukuphi ukutya okukhuselekileyo kumntu ngamnye ukuba kukho iimeko eziphantsi okanye ezinye iinkxalabo zempilo. Nazi ukutya okumbalwa okuthambisayo okuqulathe ubuncinci bepesenti ezingama-80 amanzi anokutyiwa kulo lonke usuku olushushu ukugcina ukumanzisa umzimba.

IiApile

• Eyaziwa kakhulu ngomxholo wabo wefiber (ukuya kuthi ga kwi-5 grams), nazo zingaphezu kwama-80 ekhulwini amanzi.
• I-snack ekhawulezayo e-crunchy kunye ne-potassium, i-vitamin B6, i-C, kunye ne-magnesium.

Ujodo

• Oku kusenokuba ngama-92 ekhulwini amanzi.
• Iqulethe i-vitamin A, B6, kunye ne-C, kunye ne-lycopene kunye ne-antioxidants.
• Ivatala inokuthi igalelwe yodwa okanye nge-feta cheese, i-oyile yomnquma, ityuwa, ipepile, kunye nebasil ukwenzela isaladi enencasa eswiti.

Peaches

• Ezi zinokuba neepesenti ezingama-88 zamanzi, ifayibha, iiprotheyini, kunye nevithamin C.
• Iipesika zingongezwa kwi-salsas okanye zifakwe kwisaladi.

IiKaroti

• Iminqathe ijikeleze i-90 yepesenti yamanzi.
• Ityebile kwi-beta carotene, esetyenziswa ngumzimba ukwenza ivithamin A.
• IVithamin A inceda amehlo aguqule ukukhanya kube luphawu oluthunyelwa ebuchotsheni, luvumela umbono ongcono kumfiliba ukuya ekukhanyeni okumnyama.
• Vitamin K
• Potassium
• ifayibha

Iikotyi

• Iikomkomere zinamanzi angaphezu kwama-96 ekhulwini.
• Kwakhona ziqulethe i-potassium, i-phosphorus, i-magnesium, kunye ne-calcium.
• Ziqulethe izondlo ezaziwa ngokuba icucurbitacins, enokuba nefuthe elichasene neswekile.
• Fisetin yinto echasene nokudumba enceda impilo yengqondo.

Iipatata

• The Wax ezahlukahlukeneyo zinamanzi amaninzi, amalunga nama-80 ekhulwini.
• Ziqulethe i-potassium, i-vitamin C, i-fiber, kunye neeminerali.
• Zibhakwe okanye zosiwe ngezikhumba ukugcina i-potassium eninzi kangangoko kunokwenzeka.

iitumato

• Iitumato ziphantse zibe ngama-95 ekhulwini amanzi.
• Ziqulethe i-carotenoid lycopene yokulwa nomhlaza, i-vitamin A kunye ne-C, kunye ne-potassium.
• Inqunyulwe kwiisandwich, igalelwe kwi-pasta, okanye idityaniswe kwi-a IGazpacho.

Icantaloupe

• Isi-90 ekhulwini samanzi.
• Iqulethe i-beta-carotene, ifayibha, kunye nevithamin C.
• Inokudliwa ngokwayo, inqunyulwe kwiisaladi okanye i-smoothies.

Iyogathi engenanto

• Ikomityi enye ye iyogathi engenanto imalunga nama-88 ekhulwini amanzi.
• Iqulethe iprotheni, i-gut probiotics, i-calcium, i-zinc, i-magnesium, i-potassium, kunye ne-phosphorus.
• Phezulu ngamaqunube ukuze ufumane amanzi amaninzi.

Oku kukutya okumbalwa okuthambisa amanzi okunokunceda kubushushu obugqithisileyo. Ezinye ziquka i-zucchini, i-lettuce ye-iceberg, i-strawberries, i-blueberries, i-celery, i-broccoli, kunye ne-cauliflower. Iinzuzo zamanqanaba ezempilo e-H2O zibandakanya:

• Ukunciphisa ukutya.
• Ukuphucula ukusebenza komzimba ngexesha lokuzilolonga.
• Ukunyuka kwamanqanaba amandla.
• Ukusebenza kakuhle kwengqondo.

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Zeziphi ezona zinto zininzi zokuGyina amanzi?

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Ucaphulo

Bergeron, uMichael F. "I-hydration kunye ne-thermal strain ngexesha lentenetya kubushushu." Ijenali yaseBritane yamayeza ezemidlalo vol. 48 Suppl 1, Suppl 1 (2014): i12-7. doi:10.1136/bjsports-2013-093256

UGauer, uRobert, kunye noBryce K Meyers. “Izigulo Ezinxulumene Nobushushu.” Ugqirha wosapho waseMelika vol. 99,8 (2019): 482-489.

Karppanen, H et al. "Kutheni kwaye ukuphumeza njani utshintsho lwe-sodium, i-potassium, i-calcium, kunye ne-magnesium kwizinto zokutya kunye nokutya?" Ijenali yoxinzelelo lwegazi lwabantu vol. 19 Suppl 3 (2005): S10-9. doi:10.1038/sj.jhh.1001955

Schiefermeier-Mach, Natalia, et al. "I-Electrolyte Intake kunye neMithombo emikhulu yokutya yeSodium, iPotassium, iCalcium, kunye neMagnesium phakathi kwaBemi baseNtshona Ostriya." Izondlo vol. 12,7 1956. 30 Jun. 2020, doi:10.3390/nu12071956

Strimbu, Kyle, kunye noJorge A Tavel. "Ziziphi ii-biomarkers?" Uluvo lwangoku kwi-HIV kunye noGawulayo vol. 5,6 (2010): 463-6. doi:10.1097/COH.0b013e32833ed177