🥗Ounjẹ

Awọn ohun alumọni & Electrolytes

Itumọ

Awọn ounjẹ inorganic pataki ti o nilo fun ọpọlọpọ awọn iṣẹ iṣe ti ẹkọ iṣe-ara. Electrolytes jẹ awọn ohun alumọni ti o gbe awọn idiyele itanna nigba tituka ninu awọn omi ara.

Idi Ti O Ṣe Pataki

Awọn ohun alumọni ati awọn elekitiroti ṣe pataki fun: - iwọntunwọnsi omi - Idinku iṣan - Ifiranṣẹ aifọkanbalẹ - Egungun ilera - Enzymu iṣẹ - Atẹgun gbigbe

Awọn ohun alumọni pataki

Iṣuu soda

  • Awọn iṣẹ:Iwontunws.funfun omi, iṣẹ nafu / iṣan
  • Opin ojoojumọ:<2,300 mg (apẹrẹ <1,500 mg fun iṣakoso BP)
  • Awọn orisun:Iyọ, awọn ounjẹ ti a ṣe ilana
  • Akiyesi:Pupọ eniyan n jẹun pupọ

Potasiomu

  • Awọn iṣẹ:Rhythm okan, iṣẹ iṣan, ilana BP
  • Gbigba to peye:2,600-3,400 mg / ọjọ
  • Awọn orisun:Ogede, poteto, awọn ewa, ewe alawọ ewe
  • Akiyesi:Iṣiro iṣuu soda

kalisiomu

  • Awọn iṣẹ:Ilera ti egungun, ihamọ iṣan, ifihan agbara nafu
  • RDA:1,000-1,200 mg / ọjọ
  • Awọn orisun:Ibi ifunwara, awọn ounjẹ olodi, ewe alawọ ewe
  • Akiyesi:Vitamin D nilo fun gbigba

Iṣuu magnẹsia

  • Awọn iṣẹ:Ṣiṣejade agbara, iṣan / iṣẹ iṣan, ilera egungun
  • RDA:310-420 mg / ọjọ
  • Awọn orisun:Awọn eso, awọn irugbin, awọn irugbin odidi, awọn ewe alawọ ewe
  • Aipe:Wọpọ; fa isan niiṣe pẹlu, rirẹ

Fosforu

  • Awọn iṣẹ:Ilana egungun, iṣelọpọ agbara
  • RDA:700 mg / ọjọ
  • Awọn orisun:Eran, ifunwara, eso, awọn ẹfọ

Awọn ohun alumọni wa kakiri

Irin

  • Awọn iṣẹ:Gbigbe atẹgun (haemoglobin)
  • RDA:8-18 miligiramu fun ọjọ kan (ti o ga julọ fun awọn obinrin ti ọjọ ibimọ)
  • Awọn orisun:Eran, awọn ẹfọ, awọn irugbin olodi
  • Aipe:Ẹjẹ, rirẹ

Zinc

  • Awọn iṣẹ:Iṣẹ ajẹsara, iwosan ọgbẹ, itọwo / õrùn
  • RDA:8-11 mg / ọjọ
  • Awọn orisun:Eran, shellfish, legumes, eso

Selenium

  • Awọn iṣẹ:Antioxidant, iṣẹ tairodu
  • RDA:55 mcg fun ọjọ kan
  • Awọn orisun:Brazil eso, eja, eran

Oodine

  • Awọn iṣẹ:iṣelọpọ homonu tairodu
  • RDA:150 mcg fun ọjọ kan
  • Awọn orisun:Iyọ iyọ, ẹja okun, ibi ifunwara

Electrolyte Iwontunws.funfun

Pataki fun: - Awọn elere idaraya (awọn adanu ti o ṣan) - Oju ojo gbona - Aisan (Eyi, gbuuru) Awọn oogun kan (diuretics)

Awọn ami aiṣedeede:- Awọn iṣan iṣan - Ailagbara - Aiṣedeede ọkan lilu - Idarudapọ

Awọn itọkasi

Imudojuiwọn to kẹhin: Oṣu Kini ọdun 2026

Expertly Reviewed by

This content has been written and reviewed by a sports data metrics expert to ensure technical accuracy and adherence to the latest sports science methodologies.

ohun alumọni & amupu; Electrolytes - Rajade Apple Health

Awọn ounjẹ inorganic pataki ti o nilo fun ọpọlọpọ awọn iṣẹ iṣe ti ẹkọ iṣe-ara. Electrolytes jẹ awọn ohun alumọni ti o gbe awọn idiyele itanna nigba tituka ninu.