Koj puas muaj tej lub sij hawm koj xav tias koj nkees heev thiab tsis muaj sia nyob? Los yog koj ob txhais ceg tig rov qab thiab loog? Qhov laj thawj rau qhov no tej zaum yuav yooj yim dua li koj xav. Niaj hnub no peb tab tom tham txog 'electrolytes', uas yog qhov tseem ceeb rau kev ua haujlwm ntawm peb lub cev. Cov tsos mob zoo li no tshwm sim thaum cov no tsis sib npaug. Yog li cia peb saib qhov no yog dab tsi, vim li cas nws tshwm sim, thiab yuav kho nws li cas.
Cov electrolytes no yog dab tsi?
Hais yooj yim xwb, cov electrolytes yog cov minerals tseem ceeb uas pom muaj nyob rau hauv peb cov kua dej hauv lub cev, tshwj xeeb tshaj yog cov ntshav, hws, thiab zis. Xav txog peb lub cev zoo li lub tshuab uas siv roj teeb. Cov electrolytes no yog cov tshuaj me me uas ua rau lub roj teeb no them thiab ua haujlwm kom raug. Qhov tseem ceeb tshaj plaws ntawm cov no yog
sodium, potassium, calcium , chloride, thiab phosphate. Peb lub cev yuav tsum muaj cov no hauv qhov ntau thiab tsawg thiab qhov concentration kom raug. Peb lub raum ua lub luag haujlwm tseem ceeb hauv kev tswj qhov sib npaug no los ntawm kev tswj cov khoom xws li sodium raws li lub cev xav tau. Yog li, yog tias vim li cas cov electrolyte no siab dhau lossis qis dhau hauv lub cev, peb hu qhov xwm txheej ntawd
ua electrolyte tsis sib npaug .
Vim li cas cov electrolytes thiaj li tseem ceeb rau peb lub cev?
Cov no koom nrog yuav luag txhua txoj haujlwm hauv peb lub cev. Yog tsis muaj lawv, peb lub cev yuav ua tsis tau haujlwm zoo. Cia peb saib lawv lub luag haujlwm tseem ceeb.
- Tswj cov kua dej hauv lub cev : Cov no tswj cov dej hauv lub cev thiab cov kua dej ntawm cov ntshav plasma.
- Tswj cov pH ntawm cov ntshav: Cov no pab ua kom cov acidity/alkalinity (pH) ntawm peb cov ntshav nyob rau hauv ib qho ntau yam.
- Kev Ua Haujlwm ntawm Cov Nqaij: Cov no yog qhov tseem ceeb rau kev sib zog thiab so ntawm txhua cov leeg hauv peb lub cev, suav nrog kev dhia ntawm lub plawv .
- Kev xa xov ntawm lub paj hlwb (Neurotransmission ): Cov electrolytes no tsim cov teeb liab hluav taws xob uas xa cov lus ntawm cov hlwb hauv lub hlwb, lub plawv, cov leeg, thiab lwm qhov ntawm lub cev.
- Lwm yam haujlwm: Tsis tas li ntawd xwb, lawv pab cov ntshav txhaws thiab tsim cov nqaij tshiab hauv lub cev.
Dab tsi ua rau muaj kev tsis sib npaug ntawm cov electrolyte?
Feem ntau, qhov mob no tshwm sim thaum muaj dej ntau heev raug tshem tawm ntawm peb lub cev. Xav txog tias koj tau ua si cricket hauv lub hnub thiab tau hws ntau. Los yog koj tau ntuav lossis mob plab (mob plab) thiab poob dej ntau. Thaum lub sijhawm zoo li no, nrog rau cov kua dej, cov electrolytes muaj nqis hauv peb lub cev kuj raug tso tawm. Qhov tseeb, thaum peb hws ntau, peb tuaj yeem poob ntawm 2% thiab 6% ntawm peb qhov hnyav hauv lub cev. Yog tias peb tsis haus dej txaus dua thaum ntawd, qhov concentration ntawm electrolyte poob qis. Cia peb piav qhia qee qhov laj thawj tseem ceeb uas cuam tshuam rau qhov no kom ntxaws ntxiv hauv lub rooj hauv qab no.
| Vim li cas | Kev piav qhia |
|---|
| Kev poob dej ntawm lub cev | Tawm hws ntau dhau, ntuav tas li, lossis raws plab. |
| Lwm yam mob nkeeg | Cov mob xws li kub hnyiab hnyav, mob raum ntev, mob ua pa ntev, thiab metabolic alkalosis. |
| Hom tshuaj | Siv cov tshuaj laxatives ( laxatives ) thiab steroids mus sij hawm ntev. |
| Teeb meem kev noj haus | Tsis haus dej txaus thiab noj zaub mov zoo. |
Cov tsos mob ntawm qhov no yuav yog dab tsi?
Cov electrolytes muaj feem cuam tshuam rau ntau yam haujlwm tseem ceeb hauv lub cev, yog li peb tuaj yeem hnov tias lawv cov qib txo qis lossis nce ntxiv. Txawm li cas los xij, cov tsos mob no yuav txawv me ntsis nyob ntawm seb cov electrolyte twg tsis txaus / nce ntxiv.
Feem ntau, tus mob no maj mam tshwm sim es tsis yog sai sai, yog li nws tseem ceeb heev uas yuav tsum paub txog cov tsos mob no.
Cov no yog cov tsos mob uas feem ntau pom:
- Mob plab : Mob nqaij ntshiv ntau zaus, loog tes thiab taw.
- Kev qaug zog thiab kev ntxhov siab: Ua rau qaug zog, qaug zog, thiab qaug zog.
- Lub Plawv dhia tsis xwm yeem: Ib qho kev xav tias lub plawv dhia tam sim ntawd nce, txo qis, lossis dhia tsis xwm yeem.
- Kev Nyuaj Siab Hauv Lub Siab: kiv taub hau, muaj teeb meem nco qab tej yam, thiab xav tsis meej.
Tseem Ceeb: Yog tias koj muaj ib lossis ntau yam ntawm cov tsos mob no,
tshwj xeeb tshaj yog tias koj hnov tias koj lub plawv dhia ceev nrog mob hauv siab, lossis yog tias koj xav tias koj tsis nco qab, nws yog ib qho tseem ceeb heev uas yuav tsum mus rau chav kho mob ceev (ETU) ntawm tsev kho mob tam sim ntawd .
Zoo, yog li koj yuav ua li cas thiaj li tau cov electrolytes no rov qab rau hauv koj lub cev?
Kev tswj kom cov electrolyte sib npaug no tsis nyuaj. Yog tias peb ua tib zoo me ntsis, qhov no tuaj yeem ua tau yooj yim.
1. Haus dej ntau ntau.
Qhov no yog txoj kev yooj yim tshaj plaws thiab zoo tshaj plaws, tshwj xeeb tshaj yog tias koj yog tus neeg ua si.
- Haus dej ntau ob teev ua ntej ua exercise.
- Haus dej txhua 20 feeb thaum ua exercise.
- Haus dej ntau tom qab koj ua exercise tas.
2. Xaiv cov dej haus zoo
- Dej txiv kab ntxwv: Qhov no yog ib qho dej haus zoo uas muaj cov electrolytes ntuj. Nws tsis muaj qab zib ntau, yog li nws tsis ua rau koj cov ntshav qab zib nce siab. Tab sis sim haus cov txiv kab ntxwv ntuj es tsis txhob haus cov uas ntim rau hauv lub hnab, uas muaj qab zib ntxiv thaum twg ua tau.
- Cov Dej Haus Electrolyte Los Yog Dej Haus Ua Si : Yog tias koj ua si nawv ntau tshaj 75 feeb, koj tuaj yeem rov qab tau cov electrolytes uas ploj lawm sai sai los ntawm kev haus dej haus ua si nawv. Cov no feem ntau muaj sodium chloride thiab potassium chloride. Tab sis nyeem daim ntawv lo kom paub tseeb tias nws muaj electrolytes tiag.
- Tsis txhob ua li no rau cov dej qab zib uas muaj dej qab zib los yog cov dej haus muaj zog. Lawv tsuas yog yuav ua rau koj cov ntshav qab zib nce siab sai sai xwb.
3. Noj cov khoom noj uas muaj electrolytes ntau
Ntxiv cov khoom noj zoo li no rau hauv peb cov pluas noj kuj tseem tuaj yeem pab tswj cov electrolyte hauv cov ntshav.
- Cov electrolytes muaj ntau nyob rau hauv cov khoom noj xws li qos yaj ywm, avocados, spinach, txiv tsawb, txiv kab ntxwv, strawberries, thiab nqaij qaib ntxhw .
Yog tias koj cov tsos mob tsis zoo dua txawm tias tom qab ua cov no lawm los xij, nco ntsoov
mus ntsib koj tus kws kho mob kom tau lus qhia.Tom qab ntawd nws yuav kuaj koj thiab, yog tias tsim nyog, ua qhov kev kuaj ntshav kom pom tias koj lub raum ua haujlwm li cas.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Electrolytes yog cov minerals uas tseem ceeb rau kev ua haujlwm ntawm peb lub cev cov hlab ntsha, cov leeg, thiab lub plawv.
- Qhov tsis sib npaug ntawm cov electrolyte feem ntau yog tshwm sim los ntawm kev poob dej thiab ntsev ntawm lub cev vim yog kev tawm hws ntau dhau, ntuav, lossis raws plab.
- Txoj kev zoo tshaj plaws los tiv thaiv qhov no yog haus dej kom txaus. Yog tias koj ua si nawv ntev, haus dej txiv kab ntxwv lossis dej haus kis las.
- Ntxiv cov khoom noj uas muaj electrolytes ntau, xws li txiv tsawb, txiv avocados, thiab zaub paj ntsuab, rau hauv koj cov zaub mov noj.
- Yog tias cov tsos mob xws li cov leeg nqaij ntswj, kiv taub hau, thiab lub plawv dhia tsis xwm yeem tseem muaj, hu rau koj tus kws kho mob tam sim ntawd.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus