{"id":3962,"date":"2023-05-01T11:46:11","date_gmt":"2023-05-01T08:46:11","guid":{"rendered":"https:\/\/www.blog.extremeoutdoor.com.tr\/?p=3962"},"modified":"2023-05-01T11:46:12","modified_gmt":"2023-05-01T08:46:12","slug":"sivi-elektrolit-iceren-saglikli-icecekler","status":"publish","type":"post","link":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/2023\/05\/01\/sivi-elektrolit-iceren-saglikli-icecekler\/","title":{"rendered":"SIVI ELEKTROL\u0130T \u0130\u00c7EREN SA\u011eLIKLI \u0130\u00c7ECEKLER"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Suda \u00e7\u00f6z\u00fcnd\u00fckleri zaman, k\u00fc\u00e7\u00fck ve elektrik y\u00fckl\u00fc partik\u00fcller olan iyonlara b\u00f6l\u00fcnen minerallere elektrolit denilmektedir. V\u00fccut s\u0131v\u0131lar\u0131n\u0131 reg\u00fcle etmeleri nedeni ile fiziksel eylemlerde olduk\u00e7a b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yan elektrolitler, kanda ve h\u00fccrelerde bulunmaktad\u0131r.<\/p><p class=\"wp-block-paragraph\">Sinir ve kaslar\u0131n i\u015flevselli\u011fi i\u00e7in mutlaka ihtiya\u00e7 duyulan elektrolitler, ayn\u0131 zamanda v\u00fccuttaki s\u0131v\u0131 dengesini sa\u011flamaktad\u0131r. Dengeli bir diyet ile su bile\u015fmesi halinde bile, v\u00fccudun s\u0131v\u0131 ve elektrolit gereksinimlerini kar\u015f\u0131lamaya yeterlidir.<\/p><p class=\"wp-block-paragraph\">Elektrolitler, \u00f6zellikle s\u0131cak ortamlarda yap\u0131lan ve minimum 2 saat devam eden \u00e7al\u0131\u015fmalar\u0131n sonras\u0131nda al\u0131nd\u0131\u011f\u0131nda daha da faydal\u0131 olabilmektedir. K\u0131sa s\u00fcreli egzersizler yapacaksan\u0131z, elektrolit takviyesi gerekmeyebilir. Bu aktivitede olu\u015facak terin %99\u2019u su, sadece kalan %1\u2019i elektrolit olacakt\u0131r.<\/p><p class=\"wp-block-paragraph\">A\u011f\u0131r antrenmanlar, ishal, kusma gibi nedenler ile artabilen elektrolit kayb\u0131n\u0131 \u00f6nlemek i\u00e7in s\u0131v\u0131 elektrolit olarak tabir edilen ve i\u00e7erisinde elektrolit bar\u0131nd\u0131ran i\u00e7eceklerden, belirli periyodlarla t\u00fcketmeniz gerekir. S\u0131v\u0131 elektrolit i\u00e7eren, sa\u011fl\u0131kl\u0131 i\u00e7ecek alternatiflerini sizler i\u00e7in ara\u015ft\u0131rd\u0131k.<\/p><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"420\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim1-6.jpg\" alt=\"\" class=\"wp-image-3963\" srcset=\"https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim1-6.jpg 720w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim1-6-300x175.jpg 300w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim1-6-370x216.jpg 370w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim1-6-565x330.jpg 565w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim1-6-600x350.jpg 600w\" sizes=\"auto, (max-width: 720px) 100vw, 720px\" \/><\/figure><p class=\"wp-block-paragraph\"><strong>\u0130\u00e7erisinde S\u0131v\u0131 Elektrolit Bulunduran Sa\u011fl\u0131kl\u0131 \u0130\u00e7ecekler;<\/strong><\/p><ul class=\"wp-block-list\"><li><strong>Hindistan Cevizi Suyu\u2026<\/strong>&nbsp;Son y\u0131llarda d\u00fcnya \u00e7ap\u0131nda pop\u00fclaritesi artan hindistan cevizi suyu, \u00f6zel olarak \u015fi\u015felenip sat\u0131lmaktad\u0131r. \u015eeker oran\u0131 bir hayli d\u00fc\u015f\u00fck olan hindistan cevizi suyu, i\u00e7erisinde en \u00e7ok bilinen elektrolitleri bar\u0131nd\u0131rmaktad\u0131r. Potasyum, kalsiyum, magnezyum ve sodyum hindistan cevizi suyu i\u00e7erisindeki elektrolitlerdendir. Ortalama 240 ml. da 46 kalori bulunan bu sa\u011fl\u0131kl\u0131 i\u00e7ecek, bilinen spor i\u00e7eceklerine en iyi alternatifler aras\u0131ndad\u0131r.<\/li>\n\n<li><strong>S\u00fct\u2026<\/strong>&nbsp;Kalsiyum, sodyum, potasyum gibi elektrolitleri i\u00e7erisinde fazlaca bar\u0131nd\u0131ran s\u00fct, ayn\u0131 zamanda karbonhidrat ve proteini de i\u00e7ermektedir. Egzersiz sonras\u0131 kas dokusu onar\u0131m\u0131na destek olan karbonhidrat ve protein olduk\u00e7a \u00f6nemlidir. S\u00fct \u00fcr\u00fcnlerine tolerans\u0131 olanlar ve vegan beslenenler i\u00e7in iyi bir alternatif olmad\u0131\u011f\u0131n\u0131 da belirtelim. Ancak b\u00f6yle durumlarda bitkisel s\u00fctleri tercih edebilirsiniz. \u0130\u00e7erisindeki de\u011ferler nedeni ile s\u00fct, spor sonras\u0131 i\u00e7ece\u011fidir demek m\u00fcmk\u00fcn.<\/li>\n\n<li><strong>Meyve Sular\u0131\u2026&nbsp;<\/strong>Karpuz, portakal, vi\u015fne gibi pek \u00e7ok meyvede, elektrolit bulunmaktad\u0131r. \u00d6zellikle karpuz suyu potasyum, magnezyum, kalsiyum ve fosfor i\u00e7erikleri ile de olduk\u00e7a sa\u011fl\u0131kl\u0131 bir meyvedir. Bu nedenle zengin bir elektrolit kayna\u011f\u0131 olan karpuz suyu, spor sonras\u0131 i\u00e7ecekleri aras\u0131nda yer almaktad\u0131r. Elektrolit dengeniz i\u00e7in meyve suyu tercih edecekseniz bilmeniz gereken, bu i\u00e7eceklerdeki sodyum oran\u0131n\u0131n d\u00fc\u015f\u00fck olmas\u0131d\u0131r.<\/li><\/ul><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"528\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim3-4.jpg\" alt=\"\" class=\"wp-image-3964\" srcset=\"https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim3-4.jpg 720w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim3-4-300x220.jpg 300w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim3-4-370x271.jpg 370w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim3-4-565x414.jpg 565w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim3-4-600x440.jpg 600w\" sizes=\"auto, (max-width: 720px) 100vw, 720px\" \/><\/figure><ul class=\"wp-block-list\"><li><strong>Spor \u0130\u00e7ecekleri\u2026&nbsp;<\/strong>1980 y\u0131llar\u0131ndan bu yana sat\u0131\u015fa sunulan spor i\u00e7ecekleri, elektrolit dengesi i\u00e7in katk\u0131 sa\u011flamaktad\u0131r. S\u0131v\u0131 ve elektrolit kombinasyonunun yan\u0131 s\u0131ra enerji seviyesini korumak i\u00e7inde mant\u0131kl\u0131 bir se\u00e7enektir. \u0130\u00e7erisinde \u015feker ve renklendirici gibi katk\u0131 maddeleri de bulundurabilen spor i\u00e7eceklerini t\u00fcketmenin en sa\u011fl\u0131kl\u0131 yolu, kendi spor i\u00e7ece\u011finizi yapman\u0131z olacakt\u0131r. %100 meyve suyu, hindistan cevizi suyu ve bir tutam tuzu kar\u0131\u015ft\u0131rarak kolayca kendi spor i\u00e7ece\u011finizi yapabilirsiniz.<\/li>\n\n<li><strong>Pedialyte\u2026&nbsp;<\/strong>Genel olarak \u00e7ocuklar i\u00e7in tasarlanm\u0131\u015f olsa da, yeti\u015fkinlerinde s\u0131k\u00e7a tercih etti\u011fi bir i\u00e7ecektir. Kusma ya da ishal gibi yollarla kaybedilen elektrolit dengesini sa\u011flamaya yard\u0131mc\u0131 olmaktad\u0131r. Maksimum 9 gram \u015feker ile \u00fcretilen pedialyte, yapay tatland\u0131r\u0131c\u0131 da i\u00e7erdi\u011finden kontroll\u00fc t\u00fcketilmektedir. Dilerseniz \u015fekersiz olan \u00e7e\u015fitlerini de i\u00e7ebilirsiniz. Standart spor i\u00e7ecekleri ile k\u0131yasland\u0131\u011f\u0131nda \u015feker oran\u0131 olduk\u00e7a d\u00fc\u015f\u00fckt\u00fcr. Klor\u00fcr ve potasyum i\u00e7eren bir rehidrasyon takviyesi olan pedialyte, hafif elektrolit takviyeleri i\u00e7in ideal bir sa\u011fl\u0131kl\u0131 i\u00e7ecektir.<\/li><\/ul><p class=\"wp-block-paragraph\"><strong>En Bilinen Gereken Elektrolitler;<\/strong><\/p><ol class=\"wp-block-list\" type=\"1\"><li><strong>Potasyum:&nbsp;<\/strong>N\u00f6ronlar ve kas h\u00fccreleri aras\u0131ndaki elektriksel aktiviteler i\u00e7in ihtiya\u00e7 duyulan potasyum, h\u00fccre i\u00e7i s\u0131v\u0131daki osmotik bas\u0131nc\u0131 meydana getirmektedir.<\/li>\n\n<li><strong>Sodyum:<\/strong>&nbsp;Sodyum konsantrasyonunu reg\u00fcle eden madde aldosterondur. Nefron \u00fcnitesi d\u0131\u015f\u0131nda kalan t\u00fcb\u00fcl\u00fcn\u00fc uyararak fazla sodyumu d\u0131\u015far\u0131 atmaktad\u0131r.<\/li>\n\n<li><strong>Kalsiyum:<\/strong>&nbsp;Kemik ve di\u015f yap\u0131s\u0131n\u0131n %98\u2019ini olu\u015fturur. Kan p\u0131ht\u0131la\u015fmas\u0131 i\u00e7in gerekli, n\u00f6ron ve kaslarda olu\u015fan tepkilerinin normal d\u00fczeyde kalmas\u0131n\u0131 sa\u011flamaktad\u0131r.<\/li>\n\n<li><strong>Magnezyum:<\/strong>&nbsp;H\u00fccre i\u00e7i s\u0131v\u0131da bulunan magnezyum, en \u00e7ok bulunan katyondur. Sinir ve kas h\u00fccrelerinin i\u015flevselli\u011fi i\u00e7in \u00f6nemlidir. V\u00fccutta bulunan toplam magnezyumun yar\u0131s\u0131, kemiklerde yer almaktad\u0131r.<\/li><\/ol><figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"413\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim4-5.jpg\" alt=\"\" class=\"wp-image-3965\" srcset=\"https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim4-5.jpg 720w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim4-5-300x172.jpg 300w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim4-5-370x212.jpg 370w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim4-5-565x324.jpg 565w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/05\/EXT-Resim4-5-600x344.jpg 600w\" sizes=\"auto, (max-width: 720px) 100vw, 720px\" \/><\/figure>\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-right kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;right&quot;,&quot;id&quot;:&quot;3962&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Oylama Yap&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 votes)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;SIVI ELEKTROL\u0130T \u0130\u00c7EREN SA\u011eLIKLI \u0130\u00c7ECEKLER&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 0px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            <span class=\"kksr-muted\">Oylama Yap<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Suda \u00e7\u00f6z\u00fcnd\u00fckleri zaman, k\u00fc\u00e7\u00fck ve elektrik y\u00fckl\u00fc partik\u00fcller olan iyonlara b\u00f6l\u00fcnen minerallere elektrolit denilmektedir. V\u00fccut s\u0131v\u0131lar\u0131n\u0131 reg\u00fcle etmeleri nedeni ile&hellip;<\/p>\n","protected":false},"author":990005,"featured_media":3966,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20],"tags":[101,875,887,888,127,889,102,891,890,892,893],"class_list":["post-3962","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme","tag-beslenme","tag-dengeli-beslenme","tag-elektrik-yuklu-partikuller","tag-elektrolit-takviyeler","tag-extreme-outdoor-blog","tag-hindistan-cevizi-suyu","tag-saglikli-beslenme","tag-saglikli-icecek-alternatifleri","tag-saglikli-icecekler","tag-sivi-elektrolit","tag-sivi-elektrolit-icecekler"],"_links":{"self":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/3962","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/users\/990005"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=3962"}],"version-history":[{"count":1,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/3962\/revisions"}],"predecessor-version":[{"id":3967,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/3962\/revisions\/3967"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media\/3966"}],"wp:attachment":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=3962"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=3962"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=3962"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}