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.
Contents
Umzimba uyafuna H20 ukuba:
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:
Kucetyiswa ukuba endaweni yokugxininisa ukuba zingaphi iiglasi zamanzi ezisele zisele, gxininisa ezimbini biomarkers:
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.
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.
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:
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. āIzigulo Ezinxulumene Nobushushu.ā 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
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UDkt Alex Jimenez D.C., I-MSACP, RN*, I-CCST, IFMCP*, I-CIFM*, I-ATN*
email: qeqeshi@elpasofunctionalmedicine.com
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UGqr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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