Seo U Lokelang ho se Tseba
Tsela e tloaelehileng ea bophelo bo botle lilemong tsa morao tjena, metsi a kokonate ke metsi a hlakileng a fumanoang ka ho khaola lesoba ka holim'a likokonate tse nyenyane tse tala. Kaha metsi a kokonate a tsebahala, hona joale a fumaneha ka bongata mabenkeleng a rekisoang ka li-carton ka 'ngoe.
Bolokolohi ba mafura le k'holeseterole, metsi a kokonate a na le electrolyte , liminerale tse kang potasiamo le sodium tse lahleheloang ha re fufuleloa.
Ho boloka ho leka-lekanya ha electrolyte ho bohlokoa hore u lule u e-na le metsi. Ho feta moo, electrolyte e ama mali a hao a acidity le mesifa ea mesifa.
Metsi a kokonate a phahame ka potlako potassium. Seno sa metsi se tloaelehileng sa kokonate se na le li-milligrams tse 644 tsa potasiamo. Potasiamo e lijo tse ngata, ho akarelletsa litholoana le meroho. Banana kapa 1/2 senoelo sa sipinake, mohlala, o na le limilimithara tse 420 tsa potasiamo.
Phapang pakeng tsa Metsi a Kokonate le Khōpo ea Kokonate
Hoo e ka bang likhoeling tse tšeletseng, kokonate e tala e tletse metsi a mangata a kokonate. Ha kokonate e ntse e hōla, "nama" ea kokonate ka hare e phalla 'me metsi a hlakileng a fetoha a tšoeu a milky ha mafura a eketseha. Ka likhoeli tse leshome, ka ntle ho kokonate e fetohile e sootho le e thata 'me ka hare metsi a tsebahala e le lebese la kokonate.
Lisebelisoa tsa Metsi a Kokonate
Metsi a kokonate a nkoa e le mokhoa o motle oa ho tlosa pheko ea metsi ha u se u ikoetlisa kapa letšollo. Ha e le hantle, metsi a kokonate ka linako tse ling a rekisoa e le seno sa lipapali kapa sesebelisoa sa moriana.
Ho phaella moo, ba bang ba ts'ehetsoeng ba re metsi a kokonate a ka thusa ka litaba tsa bophelo bo botle (joalo ka ho patoa le k'holeseterole e phahameng) le ho holisa boima ba 'mele .
Melemo ea Metsi a Kokonate
Na metsi a kokonate a molemo ho uena? Ho fihlela joale, lipatlisiso tse ngata tsa saense li lekile liphello tsa bophelo bo botle ba kokonate. Leha ho le joalo, ho na le bopaki bo bong ba hore ho noa ho ka fana ka melemo e itseng.
Mona ho sheba liphuputso tse 'maloa ho tsoa lipatlisisong tse fumanehang.
Metsi a kokonate a ka 'na a se ke a ntlafala ho feta metsi ha ho tluoa tabeng ea ho phomola hape ka mor'a ho ikoetlisa, ho ea ka phuputso e nyenyane e hatisitsoeng ho Journal of International Society of Sports Nutrition ka 2012.
Thuto eo e ne e akarelletsa banna ba 12, bao e mong le e mong oa bona a neng a tsamaea kapa a tsamaea ka metsotso e 60 ka treadmill. Ka mor'a ho ikoetlisa, barupeluoa ba ne ba kentse metsi a nang le libotlolo, metsi a kokonate, metsi a kokonate ho tsepamisa mohopolo, kapa seno sa lipapali tsa elektrolyte. Likhoeli tse tharo ka mor'a ho qeta seboka sa pele sa litlhaku, mokhoa oa bona oa ho hlahloba litlhaku o ne o lekanngoa.
Ka mor'a hore ba hlahlobe e mong le e mong ka matsatsi a mane a fapaneng, bafuputsi ba fumane hore metsi a kokonate kapa seno sa lipapali ha aa ka a ntlafatsa ho feta metsi ho ntlafatsa kapa ho ntlafatsa ts'ebetso ea mosebetsi o latelang.
Phuputso e 'ngoe, e phatlalalitsoeng ho International Journal of Sports Nutrition le Exercise Metabolism ka 2017, e fumane hore metsi a kokonate a ne a sa le molemo ho feta metsi a ho kenya metsi kapa ho ntlafatsa ts'ebetso e latelang nakong ea tlhahlobo ea libaesekele.
Litla-morao
Barupeluoa ba neng ba noa metsi a kokonate ba ile ba tlaleha ho senya malapa le ho halefisa ho feta ba noang metsi kapa lino tsa lipapali.
Ho sebelisa metsi a mangata a kokonate a tletseng potassium ka nako e khutšoanyane ho ka baka potassium e ngata 'meleng (boemo bo tsejoang e le hyperkalemia).
Batho ba nang le maemo a itseng (a kang lefu la pelo kapa a liphio, lefu la tsoekere, cystic fibrosis kapa khatello e tlase ea mali) le ba kotsing ea ho se leka-lekane ha electrolyte ba lokela ho ba hlokolosi hore ba se ke ba noa metsi a kokonate haholo. Fokotsa ho ja ka hare ho libeke tse peli tsa opereishene e reriloeng.
Metsi a kokonate ha aa lokela ho sebelisoa e le mokhoa o mong oa phekolo e tloaelehileng bakeng sa ho felloa ke metsi, ka lebaka la letšollo. Batho ba nang le matla a ho felloa ke matla 'meleng ba lokela ho batla thuso ea bongaka hang-hang.
Qoba metsi a kokonate haeba u na le menyetla ea kokonate.
Thepa
Le hoja metsi a kokonate a tsoang ho kokonate e ncha ea botala e ka ba seno se khathollang hanngoe ka nako, ha ho na bopaki ba hore lino tse nooang tsa metsi a kokonate li molemo ho feta metsi a ho khutlisetsa metsi ka mor'a ho ikoetlisa.
Ho tlatsa metsi ka mor'a hore metsi a se ke a fetoha metsi, buisana le mofani oa tlhokomelo ea bophelo ka tsela e molemo ka ho fetisisa ea hore u khutlele morao. Bakeng sa ho felloa ke matla metsing, etsa bonnete ba hore u batla thuso ea meriana ea meriana. Le hoja metsi a kokonate hangata a nkoa e le ho noa metsi, litsebi ha li nahane hore motsoako oa electrolyte o lekaneng bakeng sa ho sebelisoa e le metsi a phekoloang ka metsi. (Ka mohlala, metsi a kokonate ka kakaretso a na le potassium e ngata le e nang le sodium e fokolang ho feta metsi a phekoloang ka metsi.)
> Mehloli:
> Kalman DS, Feldman S, Krieger DR, Bloomer RJ. Ho bapisa metsi a kokonate le seno sa lipapali-carrohydrate-electrolyte lipapaling tsa motlakase le ts'ebetso ea 'meleng ho banna ba koetlisitsoeng ho ikoetlisa. J Int Soc Sports Mmele. 2012 Jan 18; 9 (1): 1.
> Mekhatlo ea Sechaba ea Bophelo. "Potasiamo ho lijo: MedlinePlus Medical Encyclopedia". October 2011.
> Peart DJ, Hensby A, Shaw MP. Metsi a Kokonate Ha a ntlafatse Matšoao a Hydration Nakong ea ho ikoetlisetsa le ho Sebetsa ka ho Fetisisa ka Nako e 'Ngoe ea Bobeli ha ho bapisoa le Metsi a le Mong. Int J Sport Nutr Exerc Metab. 2017 Jun; 27 (3): 279-284.
Taba e nepahetseng: Boitsebiso bo boletsoeng setšeng sena bo reretsoe merero ea thuto feela 'me ha bo nkele sebaka keletso, ho hlahlojoa kapa kalafo ke ngaka e nang le tumello. Ha e reretsoe ho koahela mekhoa eohle ea tlhokomelo, likamano tsa lithethefatsi, maemo kapa liphello tse bohloko. U lokela ho batla thuso ea meriana hang-hang bakeng sa bophelo bo botle le ho buisana le ngaka pele u sebelisa mefuta e meng ea phekolo kapa u etse phetoho tsamaisong ea hau.