Zvaunoda Kuziva
Chirwere chinoratidzika chinozivikanwa mumakore achangopfuura, konaji mvura ndiyo mvura yakajeka inowanikwa nekuchera gomba kumusoro kwechidiki chekonikiti. Sezvo kokonati mvura yakave yakakurumbira, ikozvino yakawanda yakawanda mune zvinyorwa zvezvokudya zvakaputirwa mumakoloni ega.
Kusununguka kwamafuta uye cholesterol, kokonati mvura ine electrolytes , mineral yakafanana ne potassium uye sodium inorasikirwa patinosuruvara.
Kuchengetedza kushandiswa kwema electrolytes kunokosha kuti ugare uine hydrated. Mukuwedzera, electrolytes inobata ropa renyu acidity uye muscle action.
Kokoti mvura inonyanya kukwirira mu potassium. Chimwe chivharoti yekodonti mvura yewaini ine 644 milligrams ye potassium. Potassium iri mune zvokudya zvakawanda, kusanganisira michero nemiriwo. Bhanana kana 1/2 mukombe wepinashikiti, somuenzaniso, ine mamirigramu 420 e potassium.
Kusiyana pakati peKononut Water vs. Koconut Milk
Pachine mwedzi mitanhatu, ganda rekodonti rinoguta rinowanzozara nemvura yakakonati. Sezvo kokonati ichikura, "konikiti" inopinza mukati memukati uye iyo inonzwisa mvura inoshanduka ichiita machena machena sezvo mafuta anowedzera. Kwemwedzi gumi, kunze kwekona konokonta yakave yakasviba uye yakaoma uye mukati memvura inozivikanwa sekakhuconati mukaka.
Zvishandiso zveKuzonti Mvura
Kokoti mvura yakawanda inowanikwa senzira ine utano yekutora kurasikirwa kwemvura mushure mekuvhima kana chirwere. Chaizvoizvo, mvura yekoncoti dzimwe nguva inotengeswa semutambo wemasikirwo emvura kana mishonga yekudzivirira.
Uyezve, vamwe vanotsigira vanoti mvura yekoncoti inogona kubatsira nehutano hwehutano (zvakadai sekudzivirira uye cholesterol yakakwirira) uye kukurudzira kuora kurasikirwa .
Makomborero eCoconut Water
Ko konikiti mvura yakanaka kwauri here? Kusvika iye zvino, mashoma masayendisiti ezvesayenzi akaedza maitiro ehutano hwekodonti yemvura. Zvisinei, pane humwe uchapupu hwokuti kunwa inogona kupa zvimwe zvikomborero.
Heino tarisa pane zvitsva zvinowanikwa kubva pakutsvakurudza kuripo.
Kokoti mvura inogona kunge isiri nani kupfuura mvura kana iri kuuya kuzorora zvakare shure kwekudzidzira, maererano nechechidiki yakabudiswa mu Journal of the International Society of Sports Nutrition muna 2012.
Chidzidzo chacho chaisanganisira varume gumi nevaviri, mumwe nomumwe wavo akafamba kana kuti akasangana nemaminitsi makumi matanhatu pamutambo. Mushure mokunge vaita zvekudzidzira, vatori vechikamu vakanga vavhara mvura yakabhoderedzwa, mvura yekoncoti, mvura yekonokonti kubva pakufungisisa, kana kunwa kwemitambo ye electrolyte. Maawa matatu mushure mekunge apedzisa musangano wekutanga wezvinyorwa zvepamusoro, kushanda kwavo pachiyero chetreadmill chakayera.
Mushure mokuedza mumwe nomumwe mubatanidzwa mumazuva mana akasiyana, vatsvakurudzi vakawana kuti mvura yekonokonti kana kuti zvinwiwa zvemitambo zvakanga zvisina kunaka kupfuura mvura yekudzokazve kana kuvandudza mushure mekuita basa.
Chimwe chidzidzo, chakabudiswa muInternet Journal of Sports Nutrition uye Exercise Metabolism muna 2017, yakawana kuti mvura yekoncoti yakanga isiri nani kupfuura mvura iri mu hydrating kana kuti kuvandudza kushanda kwakatevera pane imwe nguva yemajeri.
Migumisiro Yechiri
Vaparidzi vanonwa mvura yekona koneti vakanyora kudumbuka uye kupesana kupfuura avo vanonwa mvura kana kunwa kwemitambo.
Kushandisa mvura yakawanda yekotonamu-yakawanda yekodonti mvura munguva shomanana kunogona kukonzera potassium yakawanda mumutumbi (chirwere chinonzi hyperkalemia).
Vanhu vane mimwe mitemo (yakadai semwoyo kana chirwere chepfungwa, chirwere cheshuga, cystic fibrosis, kana kuderedzwa kweropa) uye avo vari pangozi yekusagadzikana kwe electrolyte vanofanira kunyanya kuchenjerera kuti vasanwa mvura yakawanda yekoncoti. Chiremera kuidya mukati memavhiki maviri ekuvhiyiwa kwakarongwa.
Kokoti mvura haifaniri kushandiswa seimwe nzira yekurapa yakakwana yekudzikisa mvura, kunyanya kubva pamararha. Vanhu vane chirwere chakanyanya kuora mvura vanofanira kutsvaga rubatsiro rwekurapa munguva pfupi.
Dzivisa mvura yakakonokonti kana iwe uine zvirwere zvekukona.
The Takeaway
Kunyange zvazvo konatikiti mvura kubva patsva yekodonati yakawanda inogona kuva chishuo chinozorodza kamwe chete munguva, asi iye zvino hapana uchapupu huripo hwakagadzirwa nekodonti mvura inonwiwa zviri nani kupfuura mvura yekugadzirisa shure kwekuedza kwemaitiro.
Kuti udzose mvura inonaya mushure mekupera simba, taura nemupi wako wehutano wehutano pamusoro penzira yakanakisisa yokuti iwe udzoke zvakare. Nokuda kwemvura yakaoma, iva nechokwadi chekutsvaga rubatsiro rwekurapa munguva pfupi. Kunyange zvazvo kokonati mvura inowanzoitwa sekunwisa mvura, nyanzvi haifungi nezvekugadzirwa kwe electrolyte yakakwana kushandiswa seyakagadzirisa mvura mumvura. (Somuenzaniso, kokonati mvura inowanzo ine potassium uye ishoma sodium kupfuura inzwi remvura inonaya mvura.)
> Sources:
> Kalman DS, Feldman S, Krieger DR, Bloomer RJ. Kuenzaniswa kwekonaji mvura uye gorobhohydrate-electrolyte yemidziyo yemidziyo pamatanho ekugadzirisa uye kushanda mumuviri muvarume vakadzidziswa maitiro. J Int Soc Sports Mushonga. 2012 Jan 18; 9 (1): 1.
> National Institutes of Health. "Potassium mukudya: MedlinePlus Medical Encyclopedia". October 2011.
> Peart DJ, Hensby A, Shaw MP. Koconti Mvura Haisi Kuvandudza Mararamiro Enyoro Pakuzorora Kwakawandisa Kwakawanda uye Kuita Mukugumira Kwenguva Yechiedzo Kuenzaniswa neMvura Iga. Int J Sport Nutritional Exerc Metab. 2017 Jun; 27 (3): 279-284.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.