Kuthamanga bwino kwabwino kumathandiza kuti tipeze ntchito yabwino kwambiri kwa othamanga opambana. Kudyetsa madzi okwanira mokwanira kumathandizanso kuti anthu azichita masewera olimbitsa thupi kuti azichita masewera olimbitsa thupi. Pakhala pali malingaliro okhudza madzi ochuluka kapena zakumwa za masewera zomwe zimafunikira ndipo pa zaka zambiri othawa adalangizidwa kumwa madzi ambiri kuposa momwe tikudziwira tsopano.
Malangizo othandizira mavitamini amasindikizidwa ndi Institute of Medicine ya National Academy. Amanena kuti anthu ambiri wathanzi amayesetsa kukwaniritsa zosowa zawo za tsiku ndi tsiku mwa kulola ludzu kukhala wowatsogolera. Iwo samapereka zenizeni, monga chiwerengero cha magalasi a madzi patsiku, chifukwa zosowa za madzi zimatha kupezeka kupyolera mu malo osiyanasiyana m'malo momwa madzi okha. Gulu limapereka malangizo apadera kwa othamanga m'dera la madzi, sodium, ndi potaziyamu.
Bungwe la International Marathon Medical Director's Association linakambiranso ndondomeko zokhudzana ndi kuthamanga kwa othamanga mu May 2006. Iwo amalimbikitsa kuti amwe kumwa mowa pa masewera makumi atatu kapena kuposerapo. Amanenanso kuti nthawi ya marathon, ndibwino kuti othamanga amvere matupi awo ndikumwa pamene amva kuti akufunikira.
Onetsetsani kuti mukulephera kuchepa kwa madzi m'thupi komanso kutentha thupi
Hyponatremia , kapena kuledzeretsa kwa madzi, ndi zotsatira za "zakumwa, zakumwa, zakumwa" izi, ndipo tsopano zotsatiridwa zikupita mwanjira ina, "Imwani Pang'ono." Kwa ochita masewera olimbitsa thupi, kumwa mowa ndizovuta kwenikweni komanso zovuta kwambiri chifukwa chomwa madzi ambiri.
Chiwerengero cha ophunzira a triathlon ndi a marathon omwe amayamba kukhala ndi zizindikiro za kuledzera kwa madzi akupitiriza kukulirakulira pamene ochita masewera olimbitsa thupi akuwonjezera zochitika izi.
Nanga ndi chiyero choyenera chotani chakumwa ? Chabwino, izo zonse zimadalira, ndipo kwenikweni, izo sizingakhale zofunikira kuyesa kuzilingalira izo.
Mukamagwiritsa ntchito masewera olimbitsa thupi, ndikofunika kwambiri kuti mutenge madzi osokonekera. Ndipo kwa wothamanga wotchuka, kutayika kwa magawo awiri pa thupi lolemera mumadzimadzi kwagwirizana ndi kuchepa kwa magazi. Izi zimapangitsa mtima kugwira ntchito molimbika kuti athetse magazi mwazi. Kwa othamanga otchuka, kuchepa kumeneku kungapangitse kuchepa pang'ono mu ntchito.
Kutaya madzi m'thupi mwa othamanga kungathenso kumatopa, kusagwira ntchito bwino, kuchepetsa kugwirizana komanso kupweteka kwa minofu. The American College Of Sports Medicine amapereka malangizo kwa othamanga pankhani yowonjezeretsa madzi.
Malangizo Otsitsimula
Ngati mukuona kuti mukusowa chitsogozo kuti mudziwe kuchuluka kwa momwe muyenera kumwa, gwiritsani ntchito zotsatirazi monga chiyambi.
Imwani moposa 1 chikho cha madzi maminiti makumi awiri ndi awiri. Mukhoza kudzipiritsa nokha musanayambe kuchita masewera olimbitsa thupi kuti muzindikire momwe mumadziwira. Pili imodzi ndi ofanana ndi maola 24 a madzi.
Zakumwa Zamaseŵera
Zakumwa zamasewera zingakhale zothandiza kwa othamanga omwe akugwira ntchito mwamphamvu kwa mphindi 60-90 kapena kuposerapo. Ndikofunika kuti muthe kuchepetsa kutayika kwa sodium, potaziyamu ndi electrolytes ena panthawi yochita masewera olimbitsa thupi. Kumbukirani kuti muzochitika zachizoloŵezi zomwe zimakhala zovuta kwambiri, simungathe kuchepetsa mcherewu panthawi yophunzitsidwa nthawi zonse.
Ngati, komabe, mukupeza kuti mukuchita zinthu zovuta kapena nthawi zambiri (Ironman kapena ultramarathon) ganizirani kuwonjezera zakumwa za masewera ndi electrolytes.
Hyponatremia (ndondomeko yotsika magazi ya sodium) ikhoza kuchitika nthawi yayitali pamene othamanga amamwa madzi ochuluka kwambiri.
Chitsime:
Lewis G. Maharam, MD.FACSM (mpando), Tamara Hew DPM, Arthur Siegel MD, Marv Adner, MD, Bruce Adams, MD ndi Pedro Pujol, MD, FACSM. "IMMDA Revised Fluid Recommendations kwa Othamanga ndi Walkers." IMMDA. 6 May 2006.