Kodi muzimwa chiyani mukamayenda bwino kapena mukuyenda? Zingati? Mochuluka motani? Bungwe la International Marathon Medical Director's Association linapereka ndondomeko yowonetsera zakumwa ndi zakumwa zamadzimadzi kwa oyendayenda ndi othamanga pa kupirira zomwe zinachitika mu 2006 zomwe zikukhalapo pakali pano mpaka 2017.
Kodi Muyenera Kumwa Chiyani Pakayenda Kapena Marathon?
Pochita masewera olimbitsa thupi kwa mphindi makumi atatu kapena kuposerapo, amalimbikitsa kumwa mowa wamasewera , osasakaniza ndi madzi owonjezera kapena kumwa masewera olimbitsa thupi ndi madzi.
Zakudya ndi electrolytes mu zakumwa za masewera zimathandiza thupi kulandira madzi mofulumira, ndipo limapereka mphamvu kwa thupi. Ngati mumachepetsa kumwa mowa, mumachepetsa phindu.
Komabe, ena oyendayenda ndi othamanga (makamaka omwe akufuna kulemera) samanyalanyaza malangizo awa kuti atenge ochepa mphamvu. Pa marathon kapena mtundu, ayenera kumwa zakumwa za masewera olimbitsa thupi. Pofuna kugwira ntchito, amatha kumwa zakumwa zozizira kwambiri m'malo mwa mchere popanda kuwonjezera zowonjezera.
Komabe, IMMDA imalimbikitsanso kuti pa nthawi ya marathon, anthu amamwa mowa mwauchidakwa, akudalira thupi lawo kuti adziwe ngati akusowa sodium kapena madzi ambiri. Otsogolera oyendetsa masewera ndi zoyendayenda amayenera kukhala ndi zakumwa zamadzi ndi masewera omwe amapezeka pamadzi. Awa ndi malangizo abwino kwa oyendayenda ndi othamanga omwe amayenda ulendo wautali komanso amayendanso. Khalani ndi zonse zomwe zilipo kwa inu ndikumwa zomwe mukukufunirani panthawiyi.
Kodi Mumamwa Mowa Kapena Kuthamanga Mowa Wotani?
Pali zoopsa pakumwa mowa kapena mochepa kwambiri. Imwani mowa kwambiri ndipo mumayambitsa chiopsezo chotchedwa hyponatremia, chomwe chiri m'munsi mwa mchere wa mchere ndi madzi okwanira. Imwani pang'ono ndipo mumayesedwa kuti musatengedwe . Zosowa zanu zidzakhala zosiyana ndi zinthu zambiri, kuphatikizapo nyengo, momwe thupi lanu limakhudzidwa ndi zofuna zanu, thukuta, ndi zina zambiri.
Kudziyesa musanayambe ndi kuchita masewera olimbitsa thupi kungakuthandizeni kudziwa ngati mumamwa mowa kwambiri kapena mochepa. Zotsatirazo zimanena kuti kulemera kwa zolemera zoposa 2 peresenti kapena kupindula kuli ndi zizindikiro zowonetsera zomwe zimalimbikitsa kuwonetsetsa kwachipatala mwamsanga ndikuwonetsa kuti mukumwa mochuluka kapena pang'ono.
Podziyesera nokha ndi kusintha momwe mumamwa pamaphunziro anu autali, mudzadziwa ngati muyenera kumwa mochuluka.
Kumwa kuntchito Yakale Kwambiri
Pewani malangizo akale omwe simungadalire ludzu. Umboni umanena kuti ludzu ndi chitetezo chabwino kwa othamanga pankhani ya kumwa moyenera.
- Imwani mukamva ludzu.
- Musamamwe ngati mulibe ludzu.
- Musamamwe pamadzi onse pamsonkhano chifukwa chakuti muli pomwepo kapena anzanu akumwa.
- Dalirani pa ludzu lanu pokhapokha mukapeza kuti likukutsogolerani molakwika, podziyeretsa nokha musanayambe kugwira ntchito.
Malangizo Okumwa Kwa Oyenda ndi Othamanga Ochepa
Kumwa mowa woposa 1 chikho cha madzi pa mailo ndi chikhalidwe chabwino cha-thumb kwa oyendayenda ndi othamanga, otanthawuzira ngati aliyense amene amatenga maola oposa anayi kuti amalize marathon 26.2-kilomita kapena msinkhu wa maola 10 pa mailo .
Kulemera kwanu kumatsimikizira zosiyana. Imwani kapu yakayi ngati mukulemera mapaundi zana ndi chikho chonse ngati muyeza mapaundi 200.
Pang'onopang'ono iwe ndiwe wochepa. Pamene wothamanga angathenso 4 malita a madzi a marathon, woyendayenda kapena wothamanga akufunikira 2.5 mpaka 3 malita pa chochitikacho chonse.
Ludzu lanu lingawonongeke mwamsanga ngati muli mukutentha kwambiri ndipo simunayambe mwathamanga, kapena nyengo yozizira, kapena ngati muli ndi zaka zoposa 65. Pazochitikazi, mungafunikire kumwa mowa wanu m'malo modalira kwambiri ludzu lanu.
Kuwerengera Zosowa Zanu Zamagulu
Zofuna zanu zingasinthe malinga ndi nyengo, chikhalidwe chanu, ndi zina.
IMMDA ikupereka njira iyi yodziwira zosowa zanu zamadzimadzi:
Kuyesa Ola limodzi
- Dziyeretseni nokha musanayambe kuyenda kapena muthamange.
- Kuyesa Ora Limodzi: Yendani kapena muthamange kapena kuyenda kwinakwake / kuthamanga pa mpikisano wothamanga kwa ola limodzi, monga momwe mungachitire pa mpikisano. IMMDA imalimbikitsa ola limodzi kuti mutenge thukuta lomwe mudzakhala nayo panthawi ya chipiriro.
- Lembani momwe mumamwa mowa, ma ounces, pa kuyenda kwa maora limodzi kapena kuthamanga.
- Yesani kudziletsa mukatha kuthamanga maola 1 / kuthamanga. Chotsani poyambira kulemera. Sinthani kusiyana kwa kulemera kwa thupi kwa ounces (kuchulukitsa mapaundi ndi 16).
- Kuti mudziwe mlingo wa thukuta la ola limodzi, onjezerani kuti mtengo wamadzi wambiri umachotsedwa (kuchokera ku Gawo 3).
- Kuti mudziwe kuchuluka kwakumwa kwa mphindi khumi ndi zisanu, perekani mlingo wa thukuta la ora limodzi ndi 4. Izi zimakhala chitsogozo cha kudya kwa madzi okwanira mphindi khumi ndi zisanu.
- Lembani nyengo ndi zochitika pa tsiku lanu. Yesetsani kuyesanso tsiku lomwe liri ndi nyengo ndi zosiyana, kuti muwone momwe thukuta lanu limakhudzira zosiyana.
Mawu Ochokera
Thupi lanu liri pansi pa kupanikizika kwakukulu pa mtunda wautali kuyendayenda kapena kuyenda. Muyenera kuonetsetsa kuti muli ndi madzi ndipo mumatha kumwa mukamva ludzu. Musatengeke kuuma. Kungakhale kwanzeru kuvala phukusi la hydration kuti mutsimikizire kuti mudzakhala ndi madzi omwe mumapezeka mukamamwa.
> Zotsatira :
> Hew-Butler T, Verbalis JG, Noakes TD, International Marathon Medical Directors Association. Ndondomeko yamakono yosinthidwa: Ndondomeko ya Chidziwitso Kuchokera ku International Marathon Medical Directors Association (IMMDA). Clinical Journal of Sports Medicine , 2006; 16: 283-292)
> Maharam LG (chiwongoladzanja), Hew T, Siegel A, Adner M, Adams B, Pujol P. " IMMDA's Revised Fluid Recommendations kwa Othamanga ndi Walkers ." IMMDA. 6 May 2006. (pakali pano monga 2017).