Tambayi Likitan Abinci: Maido da Electrolytes

Wadatacce

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Q: Shin da gaske ina buƙatar sha masu lantarki bayan aiki?

A: Ya dogara da tsawon lokaci da ƙarfin aikinku, amma yawancin ayyukan motsa jiki na yau da kullun na mutane ba su da ƙarfi don buƙatar electrolytes nan da nan bayan motsa jiki. Don haka ga yawancinmu, waɗannan ruwan kwakwa masu tsada a wurin motsa jiki sun fi yin biki fiye da yadda ake buƙata. Gatorade, abin sha wanda ya fara aiwatar da yanayin, an samo asali ne a Jami'ar Florida don sake cika ruwa da asarar electrolyte a cikin 'yan wasan kwallon kafa da ke yin horo na kwana biyu a cikin zafin Florida. Wannan lamari ya sha bamban da wanda ya gama karatun yoga na mintuna 45 bayan kwana ɗaya a ofis.

Idan kuna motsa jiki ƙasa da awa ɗaya:

A matsayin babban yatsan yatsa, ba kwa buƙatar damuwa game da sake cika shagunan ruwa ko shagunan lantarki don motsa jiki a ƙarƙashin sa'a guda. Gargadi ɗaya, a cewar Kwalejin Wasannin Wasannin Wasanni na Amurka, shine idan kuna motsa jiki a cikin yanayi mai zafi (ajin yoga na Bikram, alal misali) kuma kun rasa sama da kashi 2 na nauyin jikin ku (kwatanta kafin da bayan motsa jiki ma'auni, cire tufafin gumi). A wannan yanayin, sake yin ruwa tare da abin sha mai ƙunshe da lantarki kamar ruwan kwakwa ko Gatorade zai kasance da amfani don ci gaba da aiki. In ba haka ba, ƙara kayan lantarki a lokacin ko dama bayan horo ba zai ba da ƙarin fa'ida ba.

Idan kuna motsa jiki sama da awa ɗaya:

Idan zaman horon ku ya wuce fiye da mintuna 60 kuma kuna yawan yin gumi, zaku iya gano adadin ruwan da kuke rasawa da matakin sake cikawa da kuke buƙata bayan motsa jiki ta amfani da kalkuleta na Fluid Loss kalkuleta daga Cibiyar Kimiyyar Wasanni ta Gatorade.

Hanya mafi sauƙi don sake cika ruwa:

Babu taga na musamman bayan motsa jiki don sake cika duk wani electrolytes da aka ɓace ta hanyar gumi yayin motsa jiki. Madadin haka, zaku iya fara cika su da abincinku na farko bayan motsa jiki. Kwalejin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasannin Wasanni na Amurka sun bayyana cewa lokacin da ake cin abinci bayan motsa jiki, akwai isasshen adadin kuzari. Fassara: Ba kwa buƙatar saukar da Gatorade ko Propel don dawo da matakan lantarki-kawai tabbatar da haɗa waɗannan abubuwan gina jiki suna cikin abincin bayan motsa jiki:

Magnesium: Nemo shi a cikin kayan lambu masu duhu kore da goro, musamman almonds, alayyahu, da cashews.

Sodium: Majiyoyi masu kyau sun haɗa da gishirin tebur ko abinci da aka adana-amma kar a wuce gona da iri akan sodium, wanda zai iya haifar da mummunan sakamako.

Potassium: Mai da hankali kan 'ya'yan itatuwa da kayan marmari. Broccoli, 'ya'yan itacen citrus, tumatir, da dankali mai daɗi duk manyan hanyoyin potassium ne.

Chloride: Ana samun wannan kayan abinci a yawancin abinci amma a cikin adadi mai yawa a cikin gishiri tebur, tumatir, seleri, da letas.

Yi gilashin ruwa tare da abincinku, kuma za a cika ku kuma a shirye ku tafi-ba tare da abin sha mai ban sha'awa ba.

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