Kusamala ndi kofunikira pa ntchito ya masewera ndi thanzi
Kusintha kwa magetsi kwa anthu omwe ali otanganidwa ndi othamanga ali pansi pa kuyang'anitsitsa kosalekeza. Kuti muchite bwino, kusunga madzi okwanira n'kofunikira. Mwamwayi, othamanga ambiri ndi omwe amagwira ntchito mwakhama ali ndi mpikisano komanso kuchita masewera olimbitsa thupi popanda kukwanira madzi okwanira.
Ndondomeko ya malo a National Athletic Trainer's (NATA) yonena za kubwezeretsa madzi amasonyeza kuti oposa 50 peresenti ya othamanga omwe akuchita nawo masewera olimbitsa thupi, masewera a sukulu, sukulu ya sekondale, ndi masewera achinyamata amayamba kugwira ntchito popanda kusowa madzi okwanira.
Izi ndizovuta koma zimatha kuyendetsedwa ndi njira zabwino zowonjezeramo zamadzimadzi m'malo mwake.
Kumvetsetsa Kusamala kwa Madzi Madzi
Kudya madzi ndi kofunikira kuti thupi la munthu lizigwira ntchito bwino. Madzi amakhalanso mbali yaikulu ya thupi ndi pafupifupi 73 peresenti mumapezeka minofu yanu. Amaperekanso mkati ndi kuzungulira maselo anu, ndi gawo lanu la magazi. Madzi ali ndi ntchito yofunika kuti thupi lanu likhale loyendetsa bwino (homeostasis) ndipo limatengedwa kuti ndilo chofunikira kwambiri m'thupi mwa zakudya zamasewero .
Mungazidabwe kudziwa kuti madzi akuyendetsa bwino mkati mwazing'ono (1% mpaka 1 peresenti). Pamene thupi lanu liri ndi 1 peresenti, mutha kukhala mumtundu wa hyperhydration kapena kudya madzi okwanira. Pamene thupi lanu lakumadzimadzi liri 3 peresenti, simukusowa madzi okwanira (chinyezi). Chiwerengero cha anthu ogwira ntchito omwe akugwira ntchito amadzipangitsa, zomwe zingachititse kuchepa kwa maseŵera ndi kuwonjezeka kwa thanzi.
Kumalo oyenera amadzimadzi amathandizira kuti mukhalebe mumtambo wa thupi. Kuthira kwa madzi okwanira kumathandiza kuteteza kutentha bwino, kusunga mtima, kugwira ntchito zolimbitsa thupi, komanso kulimbikitsa thanzi labwino. Zomwe zimakuyenderani bwino kuti mukhale osiyana ndi wina, popeza kutaya thupi kwa thupi ndi zosowa ndizokha.
Ichi ndi chifukwa chake zidazikuluzikulu zowonjezereka zotsatila zikhoza kusagwira ntchito kwa inu monga wothamanga kapena wogwira ntchito wamkulu.
Mitundu Yabwino Yowonjezera Mapindu ndi Malangizo
Zina mwa ubwino wotsitsiramo madzi kumaphatikizapo kusunga masewera olimbitsa thupi, kuyendetsa kutentha, kuteteza maganizo ndi maganizo, komanso kuthandizira zolimbitsa thupi. Popanda madzi okwanira okwanira, kapena kudya madzi ochulukirapo, mungathe kunyalanyaza madalitsowa, malinga ndi kafukufuku. Zikuwoneka kuti kusunga madzi okwanira kumatanthauza zambiri kuposa kungomwa madzi , makamaka ngati mukugwira ntchito.
Mukamvetsetsa kufunika kwa madzimadzi m'malo moyenera thupi lanu, mumatha kukhala ndi thanzi labwino komanso masewera olimbitsa thupi. Ndondomeko ya udindo wa National Athletic Trainer's (NATA) pa ndondomeko yamadzimadzi imaphatikizapo mndandanda wambiri wa maphunziro kwa ophunzitsa masewera, othandizira zaumoyo, ndi anthu ogwira ntchito:
- Pangani njira zowonjezera mavitamini pamodzi ndi njira zotsitsimutsira munthu aliyense wothamanga.
- Zizindikiro zowonongeka ziyenera kupangidwa malinga ndi thukuta, masewera, ndi chilengedwe cha wothamanga.
- Athamanga ayenera kuyamba ntchito zonse bwino, komanso kumwa zakumwa zamadzimadzi ziyenera kupezeka pa nthawi yophunzitsa.
- Kuyezetsa magazi kuyenera kuchitidwa kwa othamanga musanayambe kuchita masewera olimbitsa thupi.
- Onetsetsani kuti nthawi yoyenera kuchita masewera olimbitsa thupi: Athitchini ayenera kudya pafupifupi 17 mpaka 20 fl. oz. madzi kapena kumwa masewera 2 mpaka 3 asanayambe kuchita masewera olimbitsa thupi, ndipo 7 mpaka 10 fl. oz. madzi kapena kumwa masewera 10 mpaka 20 musanayambe kuchita masewera olimbitsa thupi.
- Kusintha kwa magetsi kumayenera kukhazikitsidwa ndi thukuta la munthu wina ndi mitsempha yomwe imapangitsa kuti thupi likhale locheperachepera 2 peresenti. Izi zimafuna kuti 7 mpaka 10 fl. oz. mphindi 10 mpaka 20 iliyonse.
- Kuchita masewero olimbitsa thupi kuti athetse kuwonongeka kwa madzi panthawi yophunzitsira thupi kapena chochitikacho chiyenera kukhala ndi madzi kuti abwezeretsedwe, ma carbohydrates kuti abweretse malo ogulitsa glycogen , ndi electrolytes kuti ayambe kuthamanganso mofulumira. Kutsekula m'madzi kumalimbikitsidwa kukamaliza mkati mwa maola awiri mutatha masewera olimbitsa thupi.
- Zakumwa zakumwa zakumwa zozizira ziyenera kudyedwa pamtentha woziziritsa (50-59 madigiri F).
- Mtengo Wambiri wa Bulb Globe Kutentha (WBGT) uyenera kudziwika kwa othamanga omwe akuwotentha kuti athetse kutaya madzi m'thupi.
- Pitirizani kukhala ndi mavitamini oyenera okhala ndi mavitamini monga gawo la ndondomeko zowonjezera madzi, nthawi, komanso pambuyo pochita masewera olimbitsa thupi.
- Ophunzira ndi athandizi a masewera ayenera kuyesetsa kuzindikira zizindikiro zoyambirira za kuchepa kwa madzi (ludzu, kukhumudwa, ndi kusamva bwino, kutsatiridwa ndi kupweteka mutu, kufooka, chizungulire, kupweteka, kupweteka, kusanza, kunyowa, kupweteka kwa mutu kapena khosi, ndi kuchepetsa ntchito ).
- Kuphatikizapo sodium kloridi (mchere) mu zakumwa zakumwa zakumwa zakumwa ziyenera kuganiziridwa pamene kuphunzitsidwa mwakuthupi kupitirira maola 4, kuchepa kwa chakudya kapena chakudya palibe. Kuwonjezera pa 0.3 mpaka 0.7 g / L mchere kuti zakumwa zakumwa zimatetezedwa zimakhala zotetezeka ndipo zimachepetsa chiopsezo cha zochitika zachipatala zomwe zimagwirizana ndi kusalinganizana kwa electrolyte (mwachitsanzo, kupweteka kwa mitsempha, hyponatremia).
- Thupi la thukuta la othamanga liyenera kuwerengedwa (mlingo wa thukuta = kulemera kwa thupi - kusanthanso thupi - kuthamanga kwa madzi - mkodzo mphamvu / kuchita masewera maola). Njira yosavuta yojambula thukuta imaphatikizapo kuyeza pasanathe nthawi yambiri yochita masewera olimbitsa thupi panthawi yomaliza maola ola limodzi popanda kusungunuka kapena kukodza mkati mwa ora limodzi.
- Onetsetsani kuti maseŵera othamanga amakhala otetezeka. Kutentha kumatha kusintha kusintha kwa thukuta komanso zosowa za munthu aliyense. Kuwonjezeka kwa sodium kungakhale koyenerera .
- Masewera otchuka a masewera (mwachitsanzo, judo, kumenyana, kumanga thupi, kugwedeza) ayenera kuonetsetsa kuti malo othamanga ndi otetezedwa kuti atsimikizidwe kuti wothamanga samasokonezeka.
- Umboni pakalipano siwongowonjezera kuti athandizidwe kuti asamadzipiritsire poyambitsa kumwa glycerol komanso kumwa mowa. Glycerol zotsatira zoyipa zimaphatikizapo m'mimba kupweteka ndi kumutu.
- Phunzitsani makolo ndi makosi a athandizi a ana potsitsimutsa madzi ndi zizindikiro zowonongeka . Pewani kuchita masewera olimbitsa thupi ndikupatsanso nthawi yowonjezera madzi. Yang'anani ndi kuchotsa mwanayo kuntchito mwamsanga ngati zizindikiro kapena kutuluka kwa madzi akutha.
- Zochitika zazikulu zamasewera zimafuna kukonzekera pasadakhale ndi madzi okwanira mokwanira. Maonekedwe a kutayidwa ayenera kuyesedwa tsiku ndi tsiku asanathamangitsidwe ochita masewera. Zindikirani machitidwe osayenera monga matenda odwala ndi kutaya madzi m'thupi masewera olimbitsa thupi. Ogwira masewera olimbitsa thupi ayenera kukhalapo kuti atsimikizire kuti hydration imasungidwa pamalo onse.
Malingaliro othandiza
Pali zikhalidwe zingapo komanso mitundu yosiyanasiyana ya hydration yomwe ingakhudze thupi lanu. Muyenera kupeza mau ndi ndemanga zotsatirazi zomwe zimagwiritsidwa ntchito pokambirana zowonjezera madzi, kuchepetsa, ndi hydration zothandiza:
- Kutsekula m'madzi - kukhala ndi thupi lonse labwino la madzi monga momwe zilili ndi ubongo. Machitidwe a thupi amagwira ntchito bwino kwambiri mdziko lino.
- Kuthamanga kwa madzi - madzi ochuluka okhutira madzi. Kudya madzi ambiri. Thupi limakonda kusakaniza madzi owonjezera.
- Matenda Ophatikiza Zochita Zolimbitsa Thupi (EAH) - chikhalidwe cha electrolyte chomwe chimabwera chifukwa cha kuchepa kwa ma sodium, omwe amadziwika ndi kudya kwa madzi kosalekeza, komanso panthawi yochita masewera olimbitsa thupi. Mwinamwake amafa.
- Kutaya madzi kwa madzi - Kutaya madzi. Kutaya madzi kwa thupi kumachokera ku thukuta, mkodzo, kupuma, nyansi, kapena kusanza.
- Kutentha kwa madzi - kusowa kwa madzi kwa thupi chifukwa cha kupweteka koopsa kwa thupi. Kuchita masewera olimbitsa thupi (zochepa mpaka zochepa = 2 peresenti mpaka 5 peresenti ndi zovuta => 5 peresenti ya kuchepa kwa thupi). Achinyamata omwe ali ndi vuto loposa 5 peresenti nthawi zonse amakhala ndi vuto lopweteka, ludzu lalikulu, kupweteka mutu, ndi zizindikiro zina. Kutaya madzi kwakukulu kumakhala kovuta kubwezeretsa, ngakhale ndi nthawi yowonjezera.
- Kumwa ad libitum - kumwa mowa ad libitum (ad lib) kumatanthauza "kumwa moyenera." Kugwiritsa ntchito madzi omwe amafunidwa ndi oyandikana nawo, kukoma, kusasinthasintha, kutentha, ndi zina zotero.
- Kumwa ndi ludzu - Kugwiritsa ntchito madzi monga ludzu limalamula. Njirayi imaphatikizapo kudyetsa madzi mukamva ludzu ndikumwa mokwanira kuti musamamve ludzu musanayambe kugwira ntchitoyi.
Kusunga Mpweya
Zomwe thupi limagwirira ntchito zimakhudzidwa ndi momwe thupi lanu limayendera. Thupi liyesa kusinthanitsa kusintha madzi omwe anataya mwa kuwonjezeka kutentha kwa mkati ndi thukuta, mwachitsanzo. Kuwonongeka kwa madzi kuchokera ku thukuta ndiko chifukwa chachikulu chokhalira madzi m'thupi mwa wothamanga. Ngati madzi okwanira sangathenso kuthetseratu mlingo wa madzi otayika mwa thukuta, kupuma kwa madzi pang'ono kumatha. Cholinga ngati munthu wokhudzidwa ndi kupeŵa zochitika ngati kutaya madzi m'thupi ndi kusunga chikhalidwe cha madzi.
Kutentha kwa madzi kumakhala ndi madzi okwanira okwanira thupi lonse lolamulidwa ndi ubongo ndi kusunga thupi lanu likugwira bwino ntchito. Izi zikutanthauza kuti mukuchita ntchito yowunika ntchito yanu ya madzi ndi chakudya cha electrolyte musanayambe kuchita masewera olimbitsa thupi. Zina mwa njira zopezera mpweya wabwino malinga ndi ndondomeko ya National Athletic Trainer's Association (NATA) pazolowera madzi zimaphatikizapo:
- Kuwerengera thukuta lanu, zomwe zimathandiza bwino kusunga madzi ndi kubwezeretsa kutaya kwa madzi panthawi ya masewera olimbitsa thupi.
- Onetsetsani mmene thupi lanu limayendera poona kusintha kwa thupi, kusintha kwa minofu, malingaliro ogonjera, ndi ludzu, zomwe zimapereka chifukwa chofuna kubwezeretsa.
- Othamanga ayenera kuyamba masewera olimbitsa thupi kapena zochitika bwino hydrated . Kugwiritsa ntchito mamita 500 a madzi okwanira maola awiri chisanachitike chochitika.
- Kugwiritsa ntchito zakudya zabwino ndi zakudya zamadzimadzi mkati mwa maola 24 musanayambe kuchita masewero olimbitsa thupi kapena chochitika.
- Ochita maseŵera ayenera kuletsa kuchepa kwa madzi osachepera 2 peresenti ya kuwonongeka kwa thupi lawo panthawi yochita masewera olimbitsa thupi. Momwemonso, kuwonongeka kwa thupi la thupi kumatayika m'malo mwa kanthawi kochepa.
- Anthu ambiri amatha kupeŵa mavuto okwanira omwe amamwa mowa mwakumwa pamene amva ludzu panthawi yomwe akudya komanso pambuyo pochita masewera olimbitsa thupi komanso kudya zakudya zabwino.
- Kutsegula madzi panthawi yochita masewera olimbitsa thupi , othamanga ayenera kuyesetsa kumwa zakumwa zamtundu zofanana ndi thukuta ndi kuwonongeka kwa mkodzo.
- Chakumwa chotsitsimutsa m'madzi chomwe chili ndi sodium, potassium, ndi CHO chingathandize kusunga magazi m'magazi, mphamvu ya electrolyte, ndi masewera olimbitsa thupi pa maphunziro omwe amakhala kwautali kuposa mphindi 50. CHO chakumwa chakumwa chapakati pa 4 peresenti kufika pa 8 peresenti (60g / 1 L) chikulimbikitsidwa kuti kuchepetsa kuchepa kwa madzi okwanira.
- Pamene kulandira chakudya kuli kochepa, othamanga akhoza kupindula ndi zakumwa zam'madzi (CHO) -sectrolyte zakumwa kuti athandizire kukhala ndi mphamvu, mphamvu, ndi electrolytes.
- Lolani masiku asanu ndi asanu kapena asanu kuti muthe kutentha. Ochita masewera omwe amatha kutenthedwa ndi kutentha amakhala ndi zochepa zowonongeka zokhudzana ndi kuchepa kwa madzi.
- Pewani kumwa mowa mopitirira muyeso (maola 4) kuti mupewe kumwa mowa (hyponatremia). Chakumwa chotsitsimutsa madzi ayenera kukhala ndi sodium, ndipo kudya kwa madzi sikuyenera kupitirira thukuta kutayika pofuna kupeŵa vutoli.
- Gwiritsani ntchito zakumwa zakubwezeretsanso zakuthambo zomwe zimakhala ndi glucose komanso fructose. Kuchuluka kwa shuga mu zakumwazo kumakhala kokha kwa pafupifupi 2 peresenti mpaka 3 peresenti (2 mpaka 3 g / 100 mL) kuti achepetse chiopsezo cha m'mimba kuchepetsa ndi kuyamwa bwino.
- Othandiza omwe akudwala matendawa ayenera kufunsa dokotala wawo kuti ayambe kuwongolera kuti ayambe kuwongolera.
Zizindikiro Zovuta za Maphunziro
Kusunga malo okwanira bwino n'kofunikira kwa othamanga komanso anthu omwe akugwira ntchito. Mapulogalamu ogwira bwino omwe amatha kupanga masewerawa amatha kupezeka pamene othamanga, makosi, ophunzitsa masewera, ndi madokotala a timu amagwira ntchito kuti akwaniritse cholinga ichi. Zomwe zimakhala zovuta kwambiri pa maphunziro a hydration monga momwe awonetsera pa ndondomeko ya udindo wa National Athletic Trainer's Association (NATA) pa zowonjezera madzi zimaphatikizapo:
- Aphunzitseni othamanga pa zotsatira za kuchepa kwa madzi m'thupi.
- Limbikitsani othamanga momwe angayang'anire mkhalidwe wa madzi.
- Onetsetsani othamanga kuti azitha kutenga nawo mbali machitidwe awo omwe amawathira thukuta, kumwa mowa, komanso mayankho awo pamadzi osiyanasiyana.
- Alimbikitseni aphunzitsi kuti azitsitsimuliranso nthawi ndi mpikisano, monga momwe amafunira zolemba zina.
- Khalani ndi msinkhu wofikira kuti muthandize othamanga poyang'anira zolemera musanayambe, panthawi, ndi pambuyo pake.
- Perekani njira yabwino yothetsera madzi m'thupi (madzi, CHO, electrolytes ) musanayambe, nthawi, komanso pambuyo pochita masewera olimbitsa thupi.
- Gwiritsani ntchito hydration protocol pazochitika zonse ndi masewera, ndi kusintha momwe mukufunira.
- Pomalizira pake, kulimbikitsa kukonza zochitika ndi kusintha kwa malamulo kuti kuchepetsa kuopsa kochita masewero olimbitsa thupi.
> Zotsatira:
Aarthi Raman et al., Kuchuluka kwa madzi mu 458 achimereka a ku America 40-79 a zaka, A American Journal of Physiology - Renal Physiology , 2003
> Brendon P. McDermott, PhD, ATC, FACSM et al., National Athletic Trainingers 'Association Position Statement: Magazi M'malo Oteteza, Journal of Athletic Training , 2017
> Montain, Scott J., PhD, Hydration Malingaliro a Masewera, Mafilimu Amakono a Zamankhwala Zamakono, American College of Sports Medicine , 2008
> Nuccio RP et al., Fluid Balance mu Team Sport Masewera ndi Mmene Mpweya Wopangidwira Umakhudzidwa pa Zoganizira, Zamakono, ndi Zochita Zanyama, Journal of Sports Medicine (Auckland, Nz) , 2017
> SM Shirreffs, Hydration mu masewera ndi masewera olimbitsa thupi: madzi, zakumwa zolimbitsa thupi ndi zakumwa zina, Nutrition Bulletin, Journal of British Nutrition , 2009