25 Mea ʻai e hoʻopiha hou i nā uila

Anter

• Mea ʻai vs. inu
• He aha nā electrolytes?
• He aha ke kaulike electrolyte?
• Nā ʻōuli
• Pehea e noho ai i ke kaulike
• Ke laina lalo

ʻO nā electrolytes nā minelala e hāpai i ka uku uila. He mea nui lākou no ke olakino a me ke ola. Hoʻonā nā uila uila i ka hana o ke kelepona i loko o ke kino.

Kākoʻo lākou i ka hydration a kōkua i ke kino e hana i ka ikehu. ʻO lākou nō ke kuleana no ka hoʻonāukiuki ʻana i nā kuʻikuʻi o nā mākala, me nā mea e hoʻokūpī i kou puʻuwai.

Loaʻa nā meaʻai i hoʻomākaukau ʻia i kekahi mau ʻano electrolytes. Pēlā nō i kekahi mau meaʻai holoʻokoʻa, e like me ka milo, ka pelehū, a me nā ʻalani.

Nā meaʻai me nā electrolytes:

• milo
• kale
• ʻāpala
• broccoli
• ʻuala
• pīni
• ʻalemona
• pīnani
• ʻūhā
• tofu
• strawberry
• ʻāmeleka
• ʻalani
• maiʻa
• ʻōmato
• waiū
• waiūpata
• yogurt
• iʻa, e like me flounder
• Kuleke
• moa
• palaoa hipa
• huawaina
• ʻoliva
• nā meaʻai kēpau, e like me ka ʻai a me nā mea ʻai

Mea ʻai vs. inu

Hoʻololi ka nui o nā electrolytes āu e koi ai i kēlā me kēia lā a hoʻokumu ʻia i nā kumu he nui, e like me:

• makahiki
• pae hana
• inu wai
• aniau

Loaʻa ka hapa nui o ka poʻe i nā electrolytes mai nā meaʻai a me nā mea inu o kēlā me kēia lā a lākou e lawe ai. I kekahi mau manawa, he mea maikaʻi nā mea inu electrolyte e like me nā mea inu haʻuki e hiki ai iā ʻoe ke pani koke i nā wai, nā haʻalā, a me nā electrolytes āu i nalo i ka hana nui.

Haʻalele nā ​​electrolytes i ke kino ma o ka hou a me ka mimi. Inā nui ʻoe i ka hou, hoʻoikaika i ka wā wela, a i ʻole ka hana ikaika ʻana ma mua o hoʻokahi hola a ʻelua paha, loaʻa paha iā ʻoe ka pōmaikaʻi mai ka inu ʻana i nā mea inu electrolyte ma mua, i ka wā, a ma hope o kāu hoʻolālā.

ʻO ka poʻe i ka makaʻu no ka make wai, e like me ka poʻe i loaʻa i ke kuni kiʻekiʻe a i ʻole ka palahī a me ka luaʻi, e loaʻa paha ka pōmaikaʻi mai nā mea inu electrolyte.

He aha nā electrolytes?

ʻO nā electrolytes i hoʻouku ʻia me ka uila. I mea e hana pono ai kāu mau hunaola, nā mākala, a me nā ʻōpū, pono ʻoe i nā wai a me nā electrolytes. Kōkua nā electrolytes i ka hoʻoponopono ʻana i ke kaulike o ka wai i ke kino. Nā ʻano electrolytes:

• sodium
• phosphate
• potasiuma
• kalipuna
• makanekiuma
• kolikola
• bicarbonate

Ma waho o ka hoʻoponopono ʻana i nā wai, nui nā hana a nā electrolytes. Pākuʻi ʻia kēia mau mea:

• ke lawe nei i nā hōʻailona nerve mai ka puʻuwai, nā mākala, a me nā aʻa nerve i nā hunaola ʻē aʻe
• ke kūkulu ʻana i nā mea hou
• kākoʻo koko kō
• ke mālama nei i ka puʻuwai o ka puʻuwai e ka hoʻonāukiuki uila ʻana i nā ʻikena
• mālama i ka pae o ke koko
• ke kau nei i ka pae o ka wai i ka plasma koko

He aha ke kaulike electrolyte?

Pono e noho nā electrolytes i loko o ke kino ma waena o kahi kikoʻī kikoʻī. Inā piʻi a kiʻekiʻe a haʻahaʻa paha nā pae, hiki i kahi uila electrolyte ke hana. Loaʻa paha kahi kaulike ʻole mai:

• Make wai. ʻO ka lilo wikiwiki ʻana o nā wai o ke kino i hoʻokumu ʻia e nā maʻi, nā ʻā ʻana, a i ʻole ka sweating nui hiki ke hana i nā kaulike electrolyte inā ʻaʻole lākou e pani ʻia.
• ʻOihana hakuʻala. ʻO kekahi mau kūlana, e like me ka maʻi maʻi maʻi mau a i ʻole ka maʻi ʻo Addison, hiki ke hana i nā pae kiʻekiʻe o ka potassium. Hiki i kēia ke alakaʻi i kahi kūlana weliweli i kapa ʻia ʻo hyperkalemia.
• Nā kūlana ʻē aʻe. ʻO ka poʻe me ka maʻi diabetes 1, nā poʻe ʻelemakule, a me ka poʻe me nā maʻi ʻai, e like me ka bulimia, hiki ke loaʻa i kahi electrolyte imbalance.
• Nā Lapaʻau. Hiki i kekahi mau lāʻau ke hana i kēia ʻano, e like me:
  • lāʻau chemotherapy
  • beta-blockers
  • laxatives
  • Corticosteroids
  • diuretics

Nā ʻōuli

Inā loaʻa iā ʻoe kahi kaulike electrolyte, ʻike paha ʻoe i kekahi o kēia mau hōʻailona paha.

• ʻūpī i nā mākala, spasms, a i ʻole twitching
• nāwaliwali o nā mākala
• kuʻi ʻole a i ʻole wikiwiki ka naʻau
• ʻeha poʻo
• make wai loa
• ʻōlohelohe
• luhi a luhi paha
• huikau a disorientation paha
• loli i ke kaomi koko
• ka hopu ʻana

Hōʻike mālie paha nā ʻōuli ma muli o ke kiʻekiʻe o ka electrolyte a kiʻekiʻe paha. ʻO kahi laʻana, hiki i ka liʻiliʻi loa o ka calcium ke alakaʻi i ka nāwaliwali o nā iwi a me ka osteoporosis.

Pehea e noho ai i ke kaulike

Hiki i nā ʻōkuhi ke kōkua i ka mālama ʻana i kāu mau electrolytes i ke kaulike:

• ʻAi i kahi papaʻai kaulike, olakino e hoʻopili ana i nā meaʻai i loaʻa nā electrolytes.
• Inu nui i ka wai, akā mai hana nui. Hiki i ka inu ʻana i ka nui o ka wai ke flush electrolytes mai kāu ʻōnaehana.
• Mai hoʻohana nui i nā diuretics over-the-counter a lawe ʻole iā lākou no kahi manawa lōʻihi me ka ʻole o ka ʻae a kāu kauka.
• Mai hoʻohana nui i ka paʻakai. ʻOiai ʻo ka sodium he electrolyte ia, ʻo ka ʻai ʻana i nā mea he nui hiki ke hoʻolei i kāu ʻōnaehana i ke kaulike.
• E hoʻāʻo e hōʻalo i ka hoʻoikaika kino ma waho i nā manawa wela o ka lā.
• Mai hoʻoikaika kino i loko o ka hale me ka ʻole o ka lewa, keu hoʻi inā hoʻomaka ʻoe e hou i ka hou nui ʻole.
• Hoʻopiha iā ʻoe iho me nā wai e like me ka wai a me nā mea inu haʻuki ma hope o kekahi mau hola o ka hana ikaika, a ma hope paha o nā hana ikaika loa o ka lōʻihi o ka lōʻihi.
• E kamaʻilio me kāu kauka e pili ana i nā lāʻau āu e lawe nei, a nīnau inā hiki ke hoʻololi ʻia kekahi o lākou inā ʻike ʻoe i kahi kaulike ʻole. E hōʻoia e nīnau e pili ana i nā lāʻau lapaʻau ʻelua a me nā lāʻau ʻoi loa.

Ke laina lalo

Uila uila nā electrolytes e kōkua i ke kino e hoʻomau i ka hana maikaʻi. Hiki i kahi kaulike electrolyte no nā kumu he nui, a pili pinepine ʻia i ka make wai a i ʻole ka sweating nui.

Hiki iā ʻoe ke pale i ke kaulike electrolyte ma ka ʻai ʻana i ka papaʻai olakino a me ka inu ʻana i ka wai. Inā he ʻaaleʻa ʻoe, he ala maikaʻi paha nā mea inu haʻuki e hoʻopihapiha koke i kāu mau electrolyte pae.