Electrolyte is the most important component of body fluid, which can help the human body to regulate nerve and muscle functions and maintain acid-base balance and body fluid balance. However, electrolytes such as chloride, potassium, sodium, magnesium and calcium will be lost with sweating and need to be supplemented in time through diet. Sodium and chlorine foods: sodium and chlorine usually appear at the same time, which plays a key role in maintaining body fluid balance. However, people basically eat too much at present, so we should pay attention to control it. Basically, meat, all processed foods and canned foods contain sodium. Potash-containing food: The function of potassium is to maintain the normal function of cells, regulate blood pressure and prevent bone loss and kidney calculi. Fruits and vegetables, especially green leafy vegetables contain a lot of potassium. Such as spinach, rape, bananas, tomatoes, oranges, potatoes and so on. Magnesium food: Bone and tooth development, neuromuscular function and enzyme activation are all inseparable from magnesium. This kind of food includes: all kinds of green leafy vegetables, nuts, cereals, beans and ketchup. Calcium food: the function of calcium includes maintaining the formation of bones and teeth, preventing thrombosis, ensuring the normal function of muscles and enzymes, and normal heart rate. Milk and dairy products have the highest calcium content.
What are the foods that supplement electrolytes?
Usually similar to sodium chloride, it is common in edible salt and processed food such as bacon, seasoning, canned soup and potato chips, and it is rarely seen in diet meals. Maintaining body fluid balance, blood volume, blood pressure and body fluid pH all need this mineral chloride, and it can also be lost in large quantities through sweating. Don't use snacks to supplement chloride ~ It's better to use some natural foods such as olive oil, kelp, rye, tomatoes, lettuce and celery to supplement this mineral.
How to quickly replenish electrolytes
The human body contains some electrolyte components, including sodium, chlorine, potassium, magnesium, calcium and so on. Among them, sodium can regulate the water balance in human body and participate in nerve impulse conduction; Chlorine is a component of gastric acid, which can regulate osmotic pressure, while calcium can affect muscle contraction and bone function. Sweating a lot after exercise or when the weather is hot will make the human body lose electrolytes such as sodium and potassium, which will make the human body in an unbalanced state. At this time, in addition to supplementing water, it is also necessary to supplement appropriate electrolytes to help the pressure in the human body restore balance and promote the recovery of physical strength as soon as possible. The best way to replenish electrolytes is daily diet, and you can choose sports drinks when exercising.
How to supplement the deficiency of human electrolyte?
The function of electrolyte in human body is to maintain the balance of osmotic pressure in the body. The pharmacological characteristics and functions of electrolyte drugs are the main factors to control osmotic pressure and water distribution inside and outside cells. Long-term training and long-distance race of racing pigeons consume energy. When the extracellular fluid thickens due to the loss of body fluids, the water moves from the inside to the outside of the cell, resulting in dehydration in the cell, which makes racing pigeons thirsty or raise their body temperature and lose their coordination. If you only drink clean water, it will cause the symptoms of intracellular edema, the content of oxygen and nitrogen in the blood will be reduced, and the blood pressure will be lowered, which will easily lead to renal insufficiency, thus affecting the health of Saifei and pigeons. Therefore, it is necessary to replenish electrolytes in a timely and appropriate amount, and pigeon lovers should not ignore it. In addition, the action process of electrolyte drugs in racing pigeons is often ignored by pigeon lovers. Water and electrolyte are the main components of extracellular fluid. Pigeon breeders put electrolyte drugs into drinking water, and the water can penetrate into blood and gaps in a diffused way through the junction of cells. However, due to its large molecular weight, electrolyte drugs need to be actively transported to enter the blood and gap. In the process of active transport, drug carriers consume energy and rotate positions, bringing electrolyte drugs into intestinal cells for absorption and utilization. At the same time, electrolyte drugs need a receptor and its energy-supplying substance (ATP) to enter intestinal epithelial cells and enter the blood or tissue space. Therefore, electrolyte drugs not only contain "electrolyte", but also need "receptor" (amino acid) and "energy-supplying substance" (glucose) in order to be used by pigeons in a short time and improve their efficacy. Therefore, a better electrolyte medicine should contain electrolyte, receptor and energy-supplying substance, so as to be better absorbed and utilized by pigeons.
What food to eat to supplement electrolytes?
Aside from sugary sports drinks, it is best to choose some nutritious fruits, vegetables, dairy products and whole wheat foods to supplement the minerals lost by exercise and sweating.
Most bodybuilders drink a lot of water after exercise, but endurance athletes-whether after marathon training or after playing tennis for a few hours in hot weather-need to add some extra minerals because they lose a lot of electrolytes by sweating a lot. Of course, extra electrolytes can be obtained from sports drinks and energy bars, but these things usually contain calories and sugar, which can help you recover your strength.
There is a better way to replenish electrolytes, which can keep body fluid balance and maintain muscle and nerve functions, which are necessary to maintain athletes' athletic ability: pick up your spoon and fork. "Food contains a lot of electrolytes, as well as vitamins and other healthy compounds," said NancyClark, a sports nutritionist. Next, I will tell you how to supplement five electrolytes with healthy food.
Five foods help replenish electrolytes.
Sodium-We often hear "Don't eat too much salt (sodium)", but sodium is the electrolyte that loses the most when sweating during exercise. Salt helps the body retain water, so that you won't be dehydrated for a long time. Of course, you don't have to swallow a whole bag of pretzels to supplement the salt after exercise. "In an hour of strenuous exercise, you will lose about two pounds of sweat, so it is easy to lose 800 mg of sodium. In fact, just drinking a cup of chocolate milk and eating a bagel coated with peanut butter can replenish the lost sodium, "Clark said." "Athletes can also eat a piece of bacon or drink a bowl of soup before sweating a lot, which can better preserve body fluids and maintain the hydration state of the body during exercise.
Chloride-usually similar to sodium, chloride is commonly found in edible salt and processed foods, such as bacon, condiments, canned soup and potato chips-like salt, chloride is usually rarely found in diet meals. This mineral is necessary to maintain body fluid balance, blood volume, blood pressure and body fluid pH level, and chloride can also be lost in large quantities through sweating. Don't supplement chloride with snacks. It is best to supplement this mineral with some natural foods such as olive oil, kelp, rye, tomatoes, lettuce and celery.
Potassium-Choose a convenient snack rich in potassium after exercise. You can choose fresh or dehydrated fruits, such as oranges, melons, raisins or dried plums. After an hour of strenuous exercise, you will probably lose 200 ~ 600 mg of potassium. Potassium can maintain cell and heart functions, control blood pressure, prevent bone loss and kidney calculi, and play a vital role in muscle contraction. To supplement potassium, Clark suggested that everyone eat a medium to large banana (450~600mg potassium can be supplemented). Other foods rich in potassium include potatoes, sweet potatoes and green leafy vegetables (such as spinach and cabbage, peas, lentils and avocados).
Calcium-milk doesn't seem to be the drink you take with you when you go to the gym, but scientists from McMaster University in Britain have found that this calcium-rich drink can restore the hydration state of the body more than water or sports drinks. Why? Milk can provide carbohydrates, calcium, sodium and potassium for the body, as well as high-quality protein (which is helpful for muscle recovery). Clark suggested that people should eat some foods rich in calcium every day, such as milk (or soybean milk) and porridge, yogurt, or drink a latte.
Magnesium-In addition to calcium, magnesium can also maintain muscle contraction, nerve function, enzyme activity and bone development. In order to replenish and store this mineral after exercise, Clark advises everyone to eat as many green leafy vegetables, whole grains, nuts, peanut butter, dried beans and lentils as possible. There is an added benefit: magnesium helps to fight fatigue. According to the research of American Agricultural Research Institute, when your magnesium content is low during exercise, your body will need more oxygen and energy, so you will be tired early.
How to replenish electrolytes? What has electrolyte?
And mineral water, or functional drinks.
But if it's serious, it needs intravenous infusion.
How to replenish electrolytes?
Hello! Physically, electrolytes usually refer to sodium, potassium, chlorine, calcium, magnesium and so on. Lack of potassium, sodium and calcium is common, such as eating less, vomiting and diarrhea, which can cause electrolyte disorder. There are also these orgasms. Generally speaking, a blood test makes up for any difference. However, there have also been cases of sodium and potassium deficiency, diarrhea and vomiting. The tall one should be tested. When you have diarrhea, you can take rehydration salts orally to prevent dehydration and electrolyte disorder.