Kupeza madzi panthawi yophunzitsidwa ndi zochitikazo ndizofunika - kumwa mowa kwambiri komanso kuopseza hyponatremia , kumwa mowa pang'ono komanso kutaya madzi m'thupi.
Kusokonezeka kwa madzi m'thupi ndi vuto lalikulu lomwe limakhalapo kwa onse othamanga, pamene oyendetsa marathon ndi othamanga ndi omwe amakhala pachiopsezo cha hyponatremia. Bungwe la American College of Sports Medicine linasindikiza ndondomeko yochokera m'mabuku ambiri apitalo mu Nsanja ya June, 2005 ya "Current Sports Medicine Reports." Malangizo otsatirawa akuchokera kumasulidwe awo pa October 20, 2005.
Pewani Kuopsa kwa Hyphonatremia ndi Kusokoneza Mpweya
Hyponatremia : Kumwa madzi ambiri kapena madzi ena akhoza kuchepetsa sodium ku mfundo yoopsya. Othamanga ochepa komanso oyenda pamakilomita akutali akuoneka kuti ali ndi chiopsezo chachikulu.
Kutaya madzi m'thupi : Izi ndizoopsa panthawi yophunzitsidwa nyengo yotentha. Imawonjezera chiopsezo cha matenda otentha kuphatikizapo kupweteka kwa kutentha kwa moyo. Kuwonjezera pa kuvulaza machitidwe, izo zingathe kupweteka mtima.
W. Larry Kenney, Ph.D., FACSM akuchenjeza za kupita kuledzera mopitirira muyeso kapena kumwa mochepa kwambiri. "Chinsinsi ndicho 'kumwa mochenjera, osamwa mopitirira malire'," akutero m'nyuzipepala.
Imwani Kuti Muwononge Kutaya kwa Madzi Wosakaniza ndi Pulogalamu
Akatswiriwa adatsimikiza kuti kumwa koyenera, nthawi komanso pambuyo pochita masewera olimbitsa thupi n'kofunika kotero kuti thupi likhalebe madzi ozizira bwino komanso limatha kusunga kutentha kwa thupi. Koma anthu amasiyana mosiyana kwambiri ndi momwe amafunikira, makamaka m'madera osiyanasiyana otentha ndi chinyezi.
Njira yabwino kwambiri yothetsera vutoli ndikutenga mlingo wa thukuta mwawo podziwa kuchuluka kwa madzimadzi omwe awatenga poyerekeza ndi kusintha kwawo kwa ola limodzi. Podziwa nambala imeneyo, amatha kupanga ndandanda kumwa madzi okwanira nthawi yochita masewera olimbitsa thupi.
Chotsani Malangizo Kuchokera Kuchita Zochita za ACSM ndi Kusintha kwa Madzi
- Yambani kumwa mofulumira nthawi yopuma masewera olimbitsa thupi, ndikutsitsimutseni madzi mofulumizitsa m'malo moyesera kupeza malo ofunikira mofulumira.
- Mtengo Ungakhale Wosakwanira : Wothamanga akhoza kukhala atasowa madzi ambiri kuposa momwe ludzu lawo limasonyezera. Si chizindikiro chosayenerera, makamaka ngati thukuta kwambiri kuposa nthawi zonse.
- Kuwonetsetsa Kutayika kwa Thupi : Ganizirani kaye musanayambe nthawi yomwe mutha kuchita masewera olimbitsa thupi kuti mudziwe kuchuluka kwake kwa madzi ndi momwe mungamwe kuti muzimwa madzi osungira thukuta.
- Imwani Moyenera Osati Kumwa Chakumwa Chakumwa Kwambiri : Njirayi imakhala yogwira bwino poyang'anira kusungunula kwa madzi. ACSM imati kumwa mowa waukulu panthawi imodzi kungayambitse kupanga mkodzo ndi kuwonongeka mmalo mwa madzi mmalo mwake.
- Kutaya Kwambiri Zamadzimadzi : Ngati wothamanga sagwidwa ndi thukuta ndi ludzu, sangakhale akusowa madzi ambiri.
- Gwiritsani Zakudya Zakudya Ndi Zakudya Zakudya Zamchere Pakati pa Kuchita Zochita Zambiri Nthawi Zonse: Zakudya zopangira zakudya zamchere ndi zakumwa za masewera ndi electrolytes zimaloweza m'malodi kutayika mu thukuta panthawi yochita masewera olimbitsa thupi. Kafukufuku amathandizira kutenga mchere kuti ukhale ndi madzi okwanira, ndipo zakudya zamchere zimapangitsa mpikisano kumwa. Izi zingathandize kuteteza hyponatremia.
Zambiri kuchokera ku ACSM : Mndandanda uwu mu 2007 umatanthauzira mozama umboni wa kafukufuku ndi ndondomeko zowonjezera nthawi yopuma.
ZOKHUDZANA KWAMBIRI: Udindo Waimirira Kulimbitsa Thupi ndi Kusintha kwa Madzi.
Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita: February 2007 - Buku 39 - Nkhani 2 - p. 377-390 do: 10.1249 / mss.0b013e31802ca597
Malangizo Omwa Kumwera Oyenda Mapiri : International Marathon Medical Director's Association inalongosola izi mu 2006. Zina zimaphatikizapo momwe mungadziperekere kuti mudziwe kuchuluka kwa nthawi ndi nthawi yomwe mumayenera kumwa mofulumira ndi kuyendetsa ntchito ndi mafuko.
Chitsime: ACSM Press Release, October 20, 2005.