Nausea nthawi kapena kutha kutha kuchitika pa zifukwa zingapo zosiyana. Ngati mudadya nthawi yosachepera ola musanayambe kuthamanga, ndizovuta kwambiri kuntchito yanu ndipo zingatheke kuti mumve chisoni komanso mutaya zonse zomwe mudya. Ndi bwino kudya chotupitsa chowunikira pafupifupi mphindi 90 musanayambe kuthamanga. Yesetsani kudya zinthu zomwe zimakhala zosavuta kudya, monga chotupitsa ndi mandimu kapena nthochi.
Ngati mudya zakudya zomwe zimatenga nthawi yaitali kuti zimbe, monga zakudya zonenepa kapena zokazinga, muyenera kudzipatsa nokha maola awiri musanayambe kuthamanga.
Kutaya madzi m'thupi ndi kotheka
Mwinanso mungamve ngati muli ndi nsanje panthawi yomwe mwatha kapena mutatha kuthamanga chifukwa mwataya madzi. Nausea ndi chizindikiro choyambirira cha kuchepa kwa madzi . Malingaliro omwe akuwathandiza kuti azisungunuka pamene akuthamanga ndikumvera ludzu lanu ndikumwa pamene pakamwa panu muli wouma ndipo mumamva ludzu. Kawirikawiri, izo zimatanthauza ma ola 6 mpaka 8 amadzimadzi omwe akuthamanga mofulumira kuposa mamita 8 / kilomita, ndi ma ola 4 mpaka 6 a madzi tsiku lililonse kwa mphindi 20 kwa omwe akuthamanga mochedwa kuposa.
Pakutha nthawi yaitali (90 mphindi kapena kuposerapo), kudya kwanu kwa madzi kumaphatikizapo kumwa mowa (monga Gatorade) kuti mutenge m'malo mwa sodium ndi mchere wina (electrolytes). Ndipo musaiwale kuti mubwererenso madzi kapena kumwa masewera mutatha kuthamanga. Ngati mkodzo wanu uli wamdima wandiweyani mutatha kuthamanga, mwatenthedwa madzi ndipo mukuyenera kuti mupitirizebe kusinthasintha.
Ziyenera kukhala mtundu wa mandimu.
Ena othamanga samamwa pamene akuthamanga chifukwa alibe madzi ngati akuyenda panja. Njira yosavuta yothetsera vutoli ndikuthamanga ndi botolo la madzi kapena lamba lopangidwa ndi dzanja lomwe limaperekedwa kwa othamanga. Ngati simukufuna kutengako madzi, konzani njira yanu kuti mukakhale ndi akasupe amadzi kapena botolo la madzi.
Samalani pamene zinthu zimakhala zotentha kwambiri. Ngakhale mutayesetsa kukhala ndi hydrated pamene mukuyenda, mungakhalebe pangozi yowonongeka ndi matenda ena okhudzana ndi kutentha. Kuthamangira m'nyumba kapena kuchepetsa mtunda kapena kukula kwa ntchito yanu. Pezani zowonjezera zambiri za momwe mungakhalire otetezeka mukamathamanga kutentha .
Kodi Mitengo Yanu Imamwera Kapena Mphamvu Zamagetsi?
Ngati mwakhala ndikumva chisoni nthawi yaitali ndipo mutha kumwa zakumwa masewera kapena mphamvu zamagetsi mukamathamanga, mungakhale mukukumana ndi zakumwa kapena zakumwa. Ena othamanga amapeza kuti m'mimba mwawo amatha kumwa zakumwa zozizira kapena zotsekemera zamagetsi. Ngati mukuganiza kuti zakumwa zanu zamasewera zingakhale zolakwika, yesani kudzipangira nokha. Ingowonjezerani supuni zinayi za mandimu, pinches awiri a mchere, supuni ziwiri za uchi ndi madzi okwanira 16 ndipo muli ndi zakumwa zakumwa zokha, zokwanira ndi carbs ndi electrolytes. Ena othamanga amapeza kuti zakumwa zokhala ngati zosavuta kwambiri m'mimba mwawo kuposa Gatorade kapena zakumwa zina zamasewera.
Ngati magetsi akuoneka kuti akusokoneza m'mimba mwako, yesetsani kuika zakudya zina zakuthambo kuti mukhale ndi mphamvu panthawi yayitali. Ena othamanga amawotcha zipatso zouma, mtedza, kapena uchi (zomwe zimapezeka pakapakiti a Honey Stinger).
Mutha Kukhala Wovuta Kwambiri
Chinthu china chomwe chingayambitse kusokoneza bongo ndi kuthamanga ndikuti iwe umangothamanga kwambiri ndi kudzidwalitsa nokha. Njira imodzi yopeŵera vuto ili ndikutsimikiza kuti mutenthedwa bwino musanayambe kuthamanga kwambiri ndikuyendetsa mwendo womwe mwakonzeka.
Zomwe Muyenera Kuchita Ngati Mukumva Chisoni Mukatha Kuthamanga
Ngati mumamva kuti mutha kuthamanga mutatha kuthamanga, sungani madzi pang'onopang'ono, ngati mutasokonezeka. Ngati kutentha kumakhala kotheka, onetsetsani kuti mwalowa mumlengalenga mwamsanga kuti muzitha kuzizira. Zirizonse zomwe zikuganiziridwa zikhoza kukhala ziri, musadzikakamize kuti mupitirize kuthamanga kapena kuchita ntchito ina ngati mukukumana ndi nsanje.
Ingotenga zosavuta ndipo, ngati mudakali odwala kapena kutaya maola angapo, mungafune kuonana ndi katswiri wa zamankhwala.
Chitsime:
Maharam, Lewis, MD, et al. "IMMDA's Revised Fluid Recommendations kwa Runners and Walkers" 5/6/2006