Njira zowonjezera madzi othamanga ochita masewera olimbitsa thupi
Kutaya madzi m'thupi kumatanthauza kutaya madzi okwanira m'thupi. Ena mwa othamanga omwe amachita nawo masewera olimbitsa thupi, kutaya madzi kwa madzi kumachitika mofulumira komanso nthawi zambiri popanda kuzindikira.
Kawirikawiri, anthu amaonedwa kuti alibe madzi m'thupi pamene ataya zoposa ziwiri peresenti ya kulemera kwa thupi, kaya mwa ntchito, kutsekula m'mimba, kapena kusanza. Kutenga madzi okwanira mokwanira kumaonedwa kuti ndi kofunikira, musanayambe, panthawi, komanso pambuyo pa zochitika zolimbitsa thupi.
Kusankha kugwiritsira ntchito zakumwa za masewera kapena madzi okhazikika kumadalira kwambiri nthawi ndi mphamvu ya ntchito.
Zizindikiro za Kutaya Kwambiri Kwambiri
Kusokonezeka kwa madzi m'thupi kumachitika pamene mutaya madzi ambiri kuposa momwe mumayambira, ndipo thupi lanu liribe madzi okwanira kuti azichita ntchito zake zonse. Chachitatu si chizindikiro chodalirika cha kutaya madzi. Anthu ambiri, makamaka omwe ali pakati pa ntchito yovuta, samamva ludzu mpaka atasiya kale madzi.
Zizindikiro zowonjezereka zowonongeka ndizo:
- Ouma kapena pakamwa pakamwa
- Kamphindi kakang'ono kapena kamodzi kake
- Mdima wakuda kwambiri
- Kusakhala misozi
- Kufooka kapena shakiness
- Chizungulire
Nthawi zambiri mumatha kudziwa ngati thupi lanu limatayika ngati "khungu" la khungu lanu likutsekedwa (kutanthauza kuti silinabwere mwamsanga pamene limatulutsidwa).
Kulepheretsa kuchepa kwa madzi
Pamene mukuchita masewera olimbitsa thupi, njira yabwino yopeŵera kuchepa kwa madzi ndikumvera ludzu lanu. Muyenera kumwa mukamwa mwanu kapena mukakhala mukusowa.
Musamamwe konse chifukwa chakumwa. Kuchepa kwa madzi kungapweteke ntchito yanu mofanana ndi kuchepetsa madzi. Pa nthawi yaitali, kuchita masewera olimbitsa thupi, kukhala ndi zakumwa zolimbitsa thupi kuti muthandize m'malo mwa electrolytes ambiri omwe ataya thukuta. Kuchita zimenezi kumachepetsa chiopsezo cha hyponatremia momwe mchere mu thupi lanu umasinthidwa mopanda malire.
Zizindikiro za hyponatremia zingaphatikizepo:
- Mutu
- Kusokonezeka
- Kutaya mphamvu
- Nsowa ndi kusanza
- Kupuma ndi kusakwiya
- Kufooka kwa minofu, ziphuphu, kapena malo ochepa
Nthawi zambiri, kugwidwa (syncope), kugwidwa, komanso ngakhale kutchuka kwadzidzidzi kumachitika.
Kafukufuku ambiri asonyeza kuti ochita masewera olimba kwambiri amatha kupitirira awiri magalamu a mchere pa thukuta la thukuta. Kusintha izi musanayambe, nthawi, komanso pambuyo pochita masewera olimbitsa thupi n'kofunika kwambiri pa ntchito ndi chitetezo. Perekani chidwi kwambiri pamene kutentha ndi kutentha kwambiri, ndipo muyese kudya kwanu molingana.
Momwe mumayenera kumwera zimadalira momwe mumakhalira, nyengo, ndi kuchuluka kwa thukuta lanu panthawiyi.
Kuthamangitsa Koyenera kwa Othamanga
Kuti muwonetsetse kuti mukugwira bwino ntchito, muyenera kupanga makina a hydration pa magawo onse a chochitika chopirira. Malingana ndi kafukufuku wochokera ku Dipatimenti ya Kinesiology ku University of North Alabama, othamanga ayenera kuganizira mfundo zotsatirazi:
- Musanayambe ntchitoyi, imwani pafupifupi mamililita 500 (mL) ya madzi amodzi mpaka maola awiri pasadakhale. Kudziyesa nokha ndi kuwerengetsa chiwerengero cha thupi lanu (BMI) kumakupatsani maziko oyenerera poyerekeza mutatha.
- Pazinthu zomwe zimatenga nthawi yayitali kuposa ola limodzi, othamanga ayenera kumwa pakati pa 600 ndi 1200 mL / ola la zakumwa zolimbitsa thupi zomwe zili ndi shuga ndi mchere. Ndikofunika kuti nkhwangwa m'malo mogwedeza chakumwa kuti muteteze kutsika kwa madzi m'mimba.
- Pambuyo pa ntchito, gwiritsani ntchito mkodzo, BMI, ndi mlingo wa ludzu monga chisonyezero cha momwe mungakhazikike pansi. Ngati mwatayika mapaundi atatu mu ola limodzi lochita masewera olimbitsa thupi, muyenera kumwa makasitomala atatu a madzi okwanira kuti muwonongeke.
> Zotsatira:
> Baker, L. "Kuthamanga kwa Sodium ndi Sweat Concentration at Athletes: Kubwereza za Njira ndi Kusiyanasiyana kwa Intra / Interindividual." Masewera a Masewera . 2017; 47 (Suppl 1): 111-128. DOI: 10.1007 / s40279-017-0691-5.
> O'Neal, E .; Wingo, J ;; Richardson, M. et al. "Makhalidwe ndi Maganizo a" Half-Marathon ndi Full-Marathon Runners ". J Athl Train. 2011; 46 (6): 581-591.