Nug tus kws kho mob noj zaub mov: Restoring Electrolytes

Zoo Siab

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Q: Kuv puas yuav tsum haus dej haus electrolytes tom qab ua haujlwm?

A: Nws nyob ntawm lub sijhawm thiab kev siv zog ntawm koj qhov kev tawm dag zog, tab sis feem ntau tib neeg txoj kev tawm dag zog ib txwm tsis muaj zog txaus kom xav tau cov electrolytes tam sim tom qab ua haujlwm. Yog li ntawd rau peb feem ntau, cov txiv maj phaub nqi dej ntawm lub gym yog ntau ceremonious tshaj lawv tsim nyog. Gatorade, cov dej haus uas yog tus tsim ua ntej, tau tsim tawm thawj zaug hauv Tsev Kawm Qib Siab Florida kom rov ua kom cov kua dej ntau thiab cov electrolyte poob hauv cov neeg ncaws pob ua ob zaug hauv ib hnub hauv Florida tshav kub. Nov yog qhov xwm txheej sib txawv ntau dua li ib tus neeg ua tiav 45-feeb yoga chav kawm tom qab ib hnub ntawm chaw ua haujlwm.

Yog tias koj tawm dag zog tsawg dua ib teev:

Raws li txoj cai dav dav ntawm tus ntiv tes xoo, koj tsis tas yuav txhawj xeeb txog kev ntxiv cov kua dej lossis cov khw muag khoom electrolyte rau kev ua haujlwm hauv ib teev. Ib qho kev ceeb toom, raws li American College of Sports Medicine, yog tias koj tab tom ua haujlwm hauv qhov chaw kub (piv txwv li Bikram yoga chav kawm) thiab koj poob ntau dua 2 feem pua ​​​​ntawm koj lub cev qhov hnyav (piv ua ntej thiab tom qab qoj ib ce. hnyav, rho khaub ncaws hws). Nyob rau hauv tas li ntawd, rehydrating nrog ib tug electrolyte-muaj dej haus xws li txiv maj phaub dej los yog Gatorade yuav pab tau rau kev tswj kev ua tau zoo. Txwv tsis pub, ntxiv cov electrolytes thaum lub sij hawm los yog tom qab koj qhov kev cob qhia yuav tsis muaj txiaj ntsig ntxiv.

Yog tias koj qoj ib ce dhau ib teev:

Yog tias koj qhov kev cob qhia ua haujlwm ntev dua 60 feeb thiab koj zoo li hws ntau, koj tuaj yeem paub tias koj poob dej ntau npaum li cas thiab qib ntawm kev rov ua kom tiav uas koj xav tau tom qab kev tawm dag zog los ntawm kev siv Lub Tshuab Ntsuas Dej poob los ntawm Gatorade Sports Science Institute.

Ib txoj hauv kev yooj yim los ntxiv cov kua dej:

Tsis muaj qhov tshwj xeeb tom qab workout qhov rai los ntxiv cov electrolytes poob ntawm hws thaum lub sijhawm ua haujlwm. Hloov chaw, koj tuaj yeem pib ntxiv lawv nrog koj thawj pluas noj tom qab kev tawm dag zog. American College of Sport Medicine hais tias thaum noj pluas mov tom qab kev tawm dag zog, muaj cov tshuaj electrolytes txaus. Kev txhais lus: Koj tsis tas yuav nqes Gatorade lossis Propel los kho koj cov qib electrolyte-tsuas yog nco ntsoov suav nrog cov khoom noj muaj nyob hauv koj cov pluas noj tom qab ua haujlwm:

Magnesium: Pom nws hauv cov nplooj ntsuab ntsuab tsaus thiab txiv ntoo, tshwj xeeb tshaj yog almonds, spinach, thiab cashews.

Sodium: Cov peev txheej zoo suav nrog cov ntsev ntsev lossis cov zaub mov khaws cia-tab sis tsis txhob overdo nws ntawm sodium, uas tuaj yeem ua rau tsis zoo rau kev noj qab haus huv.

Cov poov tshuaj: Tsom ntsoov rau cov txiv hmab txiv ntoo thiab zaub. Broccoli, citrus txiv hmab txiv ntoo, txiv lws suav, thiab qos yaj ywm qab zib yog txhua qhov zoo ntawm cov poov tshuaj.

Chloride: Cov khoom noj muaj nyob hauv cov khoom noj feem ntau tab sis ntau dua hauv cov ntsev ntsev, txiv lws suav, zaub xas lav, thiab zaub xas lav.

Haus ib khob dej nrog koj pluas mov, thiab koj yuav tau rov qab thiab npaj mus-tsis muaj dej haus zoo nkauj.

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