ʻO nā Electrolytes nā hāʻina ionic (paʻakai) i ke ʻano ma ke ʻano o nā minerala. He hana koʻikoʻi nā electrolytes e hoʻomaʻemaʻe i ke kino no ka mālama ʻana i ka hana ʻiʻo a me ke aʻalolo. No ka nui o ka wai i loko o ke kino o ke kanaka, he mea nui ia e lawa i kēia mau mineral. Ke hoʻomaʻemaʻe maikaʻi ʻia ke kino, ʻoi aku ka maikaʻi o ka hoʻopau ʻana i nā mea ʻawaʻawa o loko e like me ka urea a me ka amonia.
ʻO nā electrolytes pono i loko o ke kino o ke kanaka he sodium, potassium, bicarbonate, chloride, calcium, a me ka phosphate.
No ke aha he mea nui ka electrolytes?
Ke hana maʻamau nā puʻupaʻa, hoʻoponopono lākou i ka neʻe ʻana o nā mineral i helu ʻia ma luna nei i loko o ka wai kino. Ma lalo o nā kūlana ʻē aʻe, e like me ka hoʻoikaika ikaika, ua nalowale ka nui o ka wai (a me nā electrolytes mineral). Hiki i kēia ke hana me ka mimi ʻana, ka luaʻi ʻana, ka maʻi maʻi, a i ʻole ma o nā ʻeha hāmama.
Ke hou mākou, hoʻokuʻu mākou i ka sodium, potassium a me ka chloride. ʻO ia ke kumu e nānā nui ai nā mea pāʻani i ka lawe ʻana i nā electrolytes ma hope o ke aʻo ʻana. ʻO ka potassium he mineral koʻikoʻi, ʻoiai ʻo 90% o ka pālolo i loaʻa i loko o nā paia cell. He mea nui e hoʻopiha i nā electrolytes i kēlā me kēia lā mai nā wai a me nā meaʻai.
ʻO ka lilo ʻana o ka wai, ʻaʻole pono ʻoe e inu i ka wai, akā e kiʻi pū kekahi i nā electrolytes. No laila, hoʻomaʻamaʻa wikiwiki ke kino. ʻO ka lawe ʻana i nā electrolytes e like me ka sodium e hōʻemi i ka nalowale o ka wai ma o ka mimi ʻana i ka wā e hānai ai i nā ʻiʻo, nā aʻalolo, a me nā ʻiʻo ʻē aʻe.
Pehea e loaʻa ai nā electrolytes kūlohelohe?
Ua lilo ia i mea maʻamau e hoʻihoʻi i ke koena o nā electrolytes me nā mea inu haʻuki, akā ʻo ke ala maikaʻi loa ʻo ia ke kiʻi iā lākou ma o ka meaʻai. ʻO nā mea inu haʻuki Sugary wale nō ke alakaʻi i ka hoʻopiha hou ʻana i nā minerala, akā e hoʻopau i ke kino i ka wā lōʻihi.
ʻO nā meaʻai e hāʻawi i nā electrolytes i ke kino:
ʻO nā'ōleʻa, kānana, beets, kāloti - ua waiwai lākou a pau i nā electrolytes. Pono ʻoe e hoʻokomo i nā limes, nā lemona, nā ʻalani, nā ʻuala, nā artichokes, nā ʻano zucchini a me nā tōmato i kāu ʻai. Inā hiki, ʻoi aku ka maikaʻi o ke koho ʻana i nā mea kanu kūlohelohe kūloko.
E ʻai hou i nā huaʻai - ʻalemona, cashews, walnuts, pīkī, hazelnuts, pistachios he kiʻekiʻe i nā electrolytes. E hoʻohui i ka pua lā, ka ʻukena, nā hua sesame i kāu ʻai oatmeal kakahiaka.
ʻO nā pīni, nā lentils, nā pi mung kahi kumu maikaʻi loa o nā electrolytes. Akā, e hoʻomanaʻo ʻia ʻo ka legumes i hoʻomāʻona nui ʻia me nā mea ʻala e pale ai i ka hana ʻana o nā kinoea.
ʻO ka hapa nui o nā greens e hana maikaʻi i ka hoʻopiha ʻana i ke kino me nā minerala. Hiki iā ia ke spinach, mustard greens, chard. Mālama kēia mau lau lau a pau i ka sodium, calcium, magnesium a me nā "prebiotics" i kuleana no ka flora intestinal maʻamau a me ka digestion.
Loaʻa i ka maiʻa nā mineral like ʻole. He waiwai nui lākou i ka potassium, ʻoi aku ka nui ma mua o nā huahana ʻē aʻe.
Manaʻo kōkua: E hoʻohui i kahi paʻakai Himalayan a me kahi teaspoon o ka apple cider vinegar i kāu wai inu no kahi inu ʻona maikaʻi.