Choonadi chokhudza madzi ozizira
Funso: Kodi kumwa madzi ozizira nthawi kapena pambuyo pochita masewera olimbitsa thupi kwa inu kapena koipa kwa inu? Kodi kutentha kwa madzi kulibe kanthu?
Yankho: Khulupirirani kapena ayi, madzi ozizira amathamanga mofulumira ndi thupi lanu kusiyana ndi madzi otentha kapena madzi otentha. Pachifukwachi, American College of Sports Medicine imalimbikitsa kuti madzi ndi zakumwa zina zisungunuke pakagwiritsidwe ntchito pa zolimbitsa thupi .
Madzi Ozizira ndi Ozimwa Mowa Amadzimitsa Mofulumira
Kafukufuku wasonyeza kuti madzi ozizira amadutsa m'mimba mofulumira ndipo amatumizidwa m'matumbo kuti apange msanga. Pakapita nthawi komanso mutatha kuchita masewera olimbitsa thupi, mukufuna kuthamanga mofulumira madzi omwe amatayika chifukwa cha thukuta, madzi otentha komanso zakumwa zoziziritsa kukhosi amafunikila kuzimwa kutentha.
Madzi Ozizira ndi Kumwa Mowa Mwauchidakwa Kuli bwino
Chifukwa china chomwa zakumwa zoziziritsa kukhosi ndi chakuti anthu ambiri amapeza kuti amawoneka bwino, ndikupangitsa kuti mumwedwe mowa komanso kumwa mowa kwambiri . Izi zimathandiza kupewa kuchepa kwa madzi.
Kumwa Madzi Ozira Kumatentha Zambiri Zamakono
Thupi lanu limapereka mphamvu yowonjezera kuti athe kutenthetsa madzi ozizira otentha ku kutentha kwa thupi. Zotsatira zake ndizochepa - pafupifupi makilogalamu 17.6 pa galasi la madzi oundana la 16-ounce. Koma ngati mukubwereza izi tsiku lonse kwa magalasi asanu kapena kuposerapo, mukhoza kutentha makilogalamu ambiri monga kuyenda kapena kuyenda mtunda!
Madzi Ozizira Sachititsa Khansa
Katswiri wamakono a mumzinda wa David Emery amatsutsa nthano ina, madzi ozizira atatha kudya amachititsa khansa.
Ayi, sichoncho.
Kumwa ndi Pamene
Pulogalamu ya 1996 ya American College of Sports Medicine inati :
- Zowonjezera : Kumwa kwa masewera olimbitsa thupi kumakhala kozizira kusiyana ndi kutentha kwa firiji.
- Zokometsera : Zakumwa ziyenera kukondweretsedwa kuti ziwakomere mtima kwambiri, zithandize anthu kumwera kwambiri. Kuchepetsa madzi a mandimu kapena pinch ya kununkhira kungathandize popanda kuwonjezera makilogalamu.
- Zowathandiza : Zakumwa zimayenera kutumizidwa mu zida zomwe zimakulolani kumwa popanda kusokoneza masewera anu. Mabotolo a masewera ali ndi valve ya sipper pamwamba amakulolani kumwa popanda kuchotsa kapu. Phukusi zonyamula zitsulo zili ndi tube ya sipper. Mabotolo omwe ali ndi khosi lonse amakulolani kuti muwonjezere ayezi kumadzi anu kapena zakumwa za masewera kuti mukhale ozizira pa kuyenda kwanu kapena kuchita masewera olimbitsa thupi. Mabotolo ena amawoneka, pamene ena ali ndi udzu kuti akulole kuti mumwe popanda kuwombera. Ndi bwino kunyamula botolo la madzi ndi iwe pakatenga paketi ya madzi pamene mukuyenda m'malo modalira pa akasupe amadzi.
- Zakumwa Zamasewera : Gwiritsani ntchito zakumwa za masewera kuti mutengere makapu ndi electrolytes mukamachita maola oposa ola limodzi. Mumataya electrolytes (thupi la mchere) mwa thukuta. Popanda kutero, mumayambitsa chiopsezo chotchedwa Hyponatremia ngati mupitiliza kubweretsa madzi osadziwika komanso opanda mchere.
- Madzi Oyera : Ngati mukugwiritsa ntchito osachepera ola limodzi, madzi omveka bwino, mwinamwake ndi kupopera kwa mandimu kapena zakudya zina ngati mukufuna kukonda.
- Kumwa Kwachinthu Chake : Malangizo akale, omwe amaperekedwa ndi makosi ena, anali kumwa, kumwa, kumwa ndipo ludzu silikanatha kudalira kuti ndikuuzeni nthawi yomwe mumayenera kumwa. Komabe, othamanga mofulumira komanso oyenda mofulumira anali kutenga izo mochuluka kwambiri ndikuthera ndi hyponatremia . Izi ndizovuta kwambiri. Ndondomeko yosinthidwa mu 2006 imachenjeza othamanga othamanga ndi oyendayenda kuti kumwa mowa kwambiri kungayambitse hyponatremia, kotero ochita zambiri ayenera kugwiritsa ntchito ludzu monga wotsogolera m'malo mokakamiza madzi.
Zowonjezera: Bateman, DN "Zotsatira za kutentha kwa ufa ndi voti pa kuchotsa madzi kuchokera m'mimba ya munthu." Journal of Physiology 331 (1982): 461-467.
Convertino, Victor A. Ph.D., FACSM (wotsogolera), Lawrence E. Armstrong, Ph.D., et. al. "Maphunziro a Mankhwala a Masewera a American College ndi Masewera Olimbitsa thupi." Mankhwala ndi Sayansi mu Masewera ndi Kuchita Zochita 28 (1996): i-vii.
Lewis G. Maharam, MD.FACSM (mpando), Tamara Hew DPM, Arthur Siegel MD, Marv Adner, MD, Bruce Adams, MD ndi Pedro Pujol, MD, FACSM. "IMMDA's Revised Fluid Recommendations kwa Othamanga ndi Walkers." IMMDA. 6 May 2006.