Kusunga hydrated ndi kofunikira kwa aliyense, koma othamanga ali ndi chosowa chowonjezera chakumwa ndi kusandutsa madzi pazochita zolimbitsa thupi. Madzi ndiwo mchere wofunikira kwambiri pa moyo ndipo ali ndi ntchito zambiri zofunika kuphatikizapo kuyendetsa kutentha, ziwalo zowonongeka ndi zowonjezera zakudya ndi zowonongeka m'thupi lonse.
Kuthamanga Panthawi Yochita Zozizwitsa
Kusunga hydrated n'kofunika kwambiri pa nthawi yochita masewera olimbitsa thupi.
Kudyetsa madzi okwanira mokwanira n'kofunika kuti mutonthoze, kuchitapo kanthu, ndi chitetezo. Mukamachita masewera olimbitsa thupi komanso mwamphamvu kwambiri, ndikofunika kwambiri kumwa madzi abwino.
Kuchepa Kwambiri Kwambiri Kumachepetsa Kuchita
Kafukufuku apeza kuti ochita maseŵera omwe amatha kukhala ochepa kwambiri peresenti ya thupi lawo kupyolera mu thukuta amakhala ndi magazi m'magazi omwe amachititsa mtima kugwira ntchito molimbika kuti ufalitse magazi. Kugwedeza m'magazi a magazi kungathenso kumabweretsa mitsempha ya minofu, chizungulire, kutopa, ndi matenda otentha kuphatikizapo:
- Kutentha Kwambiri
- Kutentha kwapakati
Zomwe Zimayambitsa Kuchepetsa Kutaya Kwambiri Kwambiri:
- Kusadya madzi okwanira
- Kutuluka thukuta kwambiri
- Kulephera kubwezeretsa kutayika kwa madzi nthawi ndi nthawi
- Kuchita pouma, nyengo yotentha
- Kumwa kokha pamene ludzu
Kodi Atsikana Ayenera Kumwa Chiyani?
Chifukwa pali kusiyana kwakukulu kwa thukuta, kutayika ndi kusinthasintha kwa anthu, ndizosatheka kupereka ndondomeko kapena malangizo othandizira za mtundu kapena kuchuluka kwa madzi othamanga omwe ayenera kudya.
Kupeza kuchuluka kwa madzi okwanira kumadalira zinthu zosiyanasiyana zomwe zimaphatikizapo kutalika ndi mphamvu ya masewera olimbitsa thupi komanso zosiyana. Koma pali njira ziwiri zosawerengera zokwanira:
- Kuwunika zamtundu wa mkodzo ndi mtundu. Kuwala kokongola kwambiri, mkodzo wosakanizidwa mwina kumatanthauza kuti ndinu hydrated; Mdima wakuda, mkodzo wamakono mwinamwake umatanthauza kuti iwe uli wotayika.
- Kudzisamalira nokha musanayambe kuchita masewera olimbitsa thupi. Kutayika kulikonse kumakhala kochokera kumadzimadzi, kotero yesetsani kumwa mokwanira kuti mubwererenso zotayikazo. Kulemera kulikonse kungatanthauze kuti mumamwa mochuluka kuposa momwe mukufunira.
Momwe Othamanga Amatsitsira Madzi
- Kummwera . Kugwiritsa ntchito kumtunda kumawonjezera kutaya kwa madzimadzi ndipo kotero kumawonjezera zosowa zanu zamadzi.
- Kutentha. Kugwiritsa ntchito kutentha kumapangitsa kuti madzimadzi akuwonongeka kupyolera mu thukuta komanso kuchita masewera olimbitsa thupi kungachititse kuti mutha kuzindikira kuwonongeka kwa madzi ndi kuonjezera madzimadzi otayika mwa kupuma. M'magulu onse awiriwa, ndi bwino kutulutsa madzi.
- Kukwapula. Othamanga ena amawopera kuposa ena. Ngati mumatuluka thukuta kwambiri mumakhala ndi chiopsezo chachikulu chotaya madzi m'thupi. Apanso, dziyeseni nokha musanayambe kuchita masewera olimbitsa thupi kuti muweruze thukuta lakufa.
- Kuchita Zochita Nthawi ndi Kuwonjezeka. Kugwiritsa ntchito maola ambiri ( maseŵera olimbitsa thupi ) kumatanthauza kuti mumayenera kumwa mobwerezabwereza kuti mupewe kutaya madzi m'thupi.
Kuti apeze madzi okwanira a masewera olimbitsa thupi, American College Of Sports Medicine imati "anthu ayenera kukhazikitsa mapulojekiti othandizira ena omwe amachititsa kuti asatengeke (kupitirira 2 peresenti ya kuchepa kwa thupi kulemera kwa thupi) ndi zolemba zolimbitsa thupi zimathandiza popanga miyendo ya thukuta komanso mapulojekiti othandizira ena.
Kugwiritsa ntchito zakumwa zomwe zimakhala ndi electrolyte ndi zakudya zimathandiza kuti thupi likhale lopanda mphamvu komanso lizichita masewera olimbitsa thupi. "
Malingana ndi Institute of Medicine, kufunikira kwa kagawodididwe ndi electrolytes m'malo mwa masewero olimbitsa thupi kumadalira kuchita masewera olimbitsa thupi, nthawi, nyengo, ndi kusiyana kwa munthu pa thukuta. Amalemba kuti, "zakumwa zakumwa zowonjezera zitha kukhala ndi 20-30 meqILj1 sodium (chloride monga anion), ~ 2-5 meqILj1 potaziyamu ndi ~ 5-10% ma carbohydrate." Sodium ndi potaziyamu zimathandizira m'malo mwa kutayika kwa electrolyte, ndipo sodium imathandizanso kulimbikitsa ludzu.
Zakudya zamadzimadzi zimapereka mphamvu zogwiritsira ntchito masewera oposa 60-90. Izi zingaperekedwe kudzera mwa mphamvu zamagetsi, mipiringidzo, ndi zakudya zina.
Nanga Bwanji Zakumwa Zamasewera?
Zakumwa zamasewera zingakhale zothandiza kwa othamanga omwe akugwira ntchito mwamphamvu kwa mphindi 60 kapena kuposerapo. Mavitamini omwe amapereka makilogalamu 60 mpaka 100 pa ma ounces asanu ndi atatu amathandiza kupereka zofunika zowonjezera zomwe zimafunikila kuti pitirizani kugwira ntchito. Sikoyenera kubwezeretsa kutayika kwa sodium, potaziyamu ndi ma electrolytes ena pa nthawi yochita masewera olimbitsa thupi chifukwa simungathe kuchepetsa mchere wa mchere wanu panthawi yophunzitsidwa. Ngati, komabe, mukupeza kuti mukuchita masewera oposa 3 kapena 5 maola (marathon, Ironman kapena ultramarathon) mwachitsanzo mungafune kuwonjezera zakumwa zolimbitsa thupi ndi electrolytes.
Malangizo Otsogolera Okhudza Zamadzimadzi
Ngakhale kuti madandaulo enieni enieni sangatheke chifukwa cha kusiyana kwake, othamanga ambiri angagwiritse ntchito malangizo otsatirawa monga chiyambi ndikusintha zosowa zawo zamadzimadzi molingana.
Kuthamanga Musanayambe Kuchita Zochita
- Imwani pafupi 15-20 fl oz, 2-3 maola musanayambe kuchita masewera olimbitsa thupi
- Imwani 8-10 fl oz 10-15 min musanayambe kuchita masewera olimbitsa thupi
Kuthamanga Panthawi Yochita Zozizwitsa
- Imwani 8-10 fl oz iliyonse 10-15 min panthawi yochita masewera olimbitsa thupi
- Ngati mutapitirira maola 90, muzimwa 8-10 fl oz za kumwa masewera (osapitirira 8 peresenti).
Kuthamanga Pambuyo Kuchita Zochita
- Dziyeretseni musanayambe masewera olimbitsa thupi komanso mutatha kuchita masewera olimbitsa thupi ndikubwezeretsa kutaya kwa madzi
- Imwani madzi okwana 20-24 fl oz pa 1 koloko iliyonse yataika.
- Gwiritsani ntchito chiŵerengero cha 4: 1 cha zakudya m'thupi mwa mapuloteni mkati mwa maola awiri mutatha kuchita masewera olimbitsa thupi kuti mubweretse malo ogulitsa glycogen.
Kumwa madzi ambiri
Ngakhale kuti ndi osowa, othamanga amamwa madzi ochulukirapo ndipo amavutika ndi hyponatremia (kumwa mowa). Kumwa madzi ochuluka kungawononge sodium m'munsi mwazidzidzidzi.
Zotsatira:
Chigwirizano Chotsatira cha 1 Msonkhano Woyamba Wogwirizanitsa Ntchito Yophatikiza Zokambirana za Mdziko Lonse, Cape Town, South Africa 2005. Clinical Journal of Sport Medicine. 15 (4): 208-213, July 2005.
Kuchita masewera olimbitsa thupi ndi kusinthika kwa madzi, ACSM Position Stand, American College Of Sports Medicine, Medicine ndi Science Mu Masewera & Zochita, 2007.
Institute of Medicine. Madzi. Mu: Zakudya Zowonjezera Zakudya Zamadzi, Sodium, Cholride, Potassium ndi Sulfate, Washington, DC: National Academy Press, pp. 73-185, 2005.