Electrolytes sune mafita na ionic (gishiri) waɗanda ke wanzu a cikin yanayi a cikin nau'in ma'adanai. Electrolytes suna da muhimmin aiki na hydrating jiki don kula da tsoka da aikin jijiya. Tun da yake jikin ɗan adam yawanci ya ƙunshi ruwa, yana da mahimmanci don samun wadatar waɗannan ma'adanai. Lokacin da jiki ya sami ruwa mai kyau, yana da kyau a kawar da gubobi na ciki kamar su urea da ammonia.
Mahimman abubuwan da ke cikin jikin mutum sune sodium, potassium, bicarbonate, chloride, calcium, da phosphate.
Me yasa electrolytes suke da mahimmanci?
Lokacin da kodan ke aiki akai-akai, suna daidaita yawan ma'adanai da aka lissafa a sama a cikin ruwan jiki. A ƙarƙashin wasu yanayi, kamar motsa jiki mai ƙarfi, yawancin ruwa (da electrolytes) sun ɓace. Hakanan zai iya faruwa tare da fitsari, amai, gudawa, ko ta wurin raunuka a buɗe.
Lokacin da muke gumi, muna sakin sodium, potassium da chloride. Shi ya sa ’yan wasa ke ba da hankali sosai kan shan electrolytes bayan horo. Potassium ma'adinai ne mai mahimmanci, kamar yadda 90% na potassium yana samuwa a cikin ganuwar tantanin halitta. Yana da mahimmanci don sake cika electrolytes kowace rana daga ruwa da abinci.
Rashin ruwa, kuna buƙatar ba kawai ku sha ruwa ba, har ma don samun electrolytes. Don haka jiki yana saurin samun ruwa. Shan electrolytes kamar sodium yana rage asarar ruwa ta hanyar fitsari yayin da yake ciyar da tsokoki, jijiyoyi, da sauran kyallen takarda.
Yadda ake samun electrolytes ta halitta?
Ya zama gaye don mayar da ma'auni na electrolytes tare da abubuwan sha na wasanni, amma hanya mafi kyau ita ce har yanzu don samun su ta hanyar abinci. Abubuwan sha na wasanni masu sukari suna haifar da saurin cika ma'adanai, amma suna lalata jiki a cikin dogon lokaci.
Abincin da ke samar da electrolytes ga jiki:
Apples, masara, beets, karas - duk suna da wadata a cikin electrolytes. Hakanan yakamata ku hada da lemun tsami, lemo, lemu, dankali mai dadi, artichokes, kowane nau'in zucchini da tumatir a cikin abincinku. Idan zai yiwu, yana da kyau a zabi kayan lambu na gida.
Ku ci goro - almonds, cashews, gyada, gyada, hazelnuts, pistachios suna da yawa a cikin electrolytes. Add sunflower, kabewa, sesame tsaba a cikin oatmeal porridge na safe.
Wake, lentil, mung wake shine kyakkyawan tushen electrolytes. Amma ya kamata a tuna cewa legumes suna da karimci dandano da kayan yaji don kauce wa samuwar iskar gas.
Yawancin ganye suna aiki mai kyau na cika jiki da ma'adanai. Zai iya zama alayyafo, mustard ganye, chard. Duk waɗannan kayan lambu masu ganye suna riƙe da sodium, calcium, magnesium da kuma "prebiotics" waɗanda ke da alhakin flora na hanji na yau da kullun da narkewa.
Ayaba na dauke da ma'adanai daban-daban. Suna da wadata musamman a cikin potassium, fiye da kowane samfur.
Tukwici: Ƙara ɗan tsunkule na gishiri Himalayan da teaspoon na Organic apple cider vinegar zuwa ruwan sha don madadin abin sha mai lafiya.