Kusokonezeka kwa madzi m'thupi ndi Hyponatremia ndi Zowopsa kwa Long Distance Walkers
Kusunga madzi okwanira ndi mchere m'thupi lanu pamtunda wautali kukuyenda monga marathon, 20 milita, kapena theka-marathon ndikofunikira kuti mutsirize bwino. Kuthamanga bwino kumatha kuteteza nthawi mu tente yachipatala kutenga ma IV kapena ulendo wowopsya ku chipinda chodzidzimutsa. Musamalize mpikisano wanu mugalimoto kapena ambulansi-phunzirani kumwa moyenera.
Kutaya madzi m'thupi
Kutaya madzi m'thupi kumataya madzi ambiri m'thupi lanu. Mutha kutaya madzi chifukwa cha thukuta komanso chifukwa chopuma.
Zizindikiro za kuchepa kwa madzi m'thupi zimaphatikizapo pakamwa pouma, kutopa, chizungulire, kupweteka m'mimba, ululu wam'mimba, kupweteka mutu, kukwiya, komanso kuchepa. Mtsinje womwe umadutsa ukhoza kukhala wakuda mdima wachikasu kapena golide.
Lamulo lofunikira la thumbu ndiyomwe kuyambira kuyenda pokhala ndi 16 oz. madzi (penti kapena theka lita imodzi), kenako amadzaza ndi kapu ya madzi mphindi khumi ndi zisanu ndi ziwiri. Izi ziri pafupi ndi botolo la madzi lodzaza ora, pafupi theka la lita kapena penti. Kutsirizani kuyenda kwanu ndi galasi lalikulu la madzi.
Pamene mukuyenda, imwani nthawi iliyonse mukamva ludzu. Madzi amagwira ntchito ngati kubwezeretsanso kuyenda kwa ola limodzi. Poyenda maulendo ataliatali ndi omwe mumakhala thukuta kwambiri, muyenera kuganiza za kubwezeretsa electrolytes (mchere) komanso kugwiritsa ntchito zakumwa za masewera. Onani zambiri muzitsogolere zakumwa kwa oyenda mtunda ndi othamanga kuchokera ku International Marathon Medical Director's Association.
Hyponatremia (Kutaya kwa Sodium kapena Thupi la Mchere)
Kutupa kumachotsa madzi ndi salt (electrolytes) kuchokera mthupi lanu pamene mukuyenda. Malinga ndi chinyezi, simungazindikire kuchuluka kwa thukuta. Kwa maola oposa ora, kubwezeretsa electrolytes anu ndi zakumwa zolimbitsa thupi ndizofunika kuteteza hyponatremia.
Zizindikiro za hyponatremia zimaphatikizapo kunyoza, kupweteka mutu, kukhumudwa, kusokonezeka, kulankhula kosasunthika, kuvulaza ndi kutsepa manja .
Ndikoyenera kumwa botolo limodzi la zakumwa za masewera m'mabotolo awiri a madzi. Kudya zakudya zamchere zamchere monga pretzels pakapita maulendo ataliatali ndi mtundu wina wa mchere. Mwinanso mungaganize pogwiritsa ntchito timapepala tating'onoting'ono ta mchere omwe mumawawona m'mabwalo odyera mwamsanga-mitundu ina imapereka iwo kunja.
Maphunziro akutali monga marathon kapena theka la marathon, oyendayenda ndi othamanga ali pangozi ya kumwa mowa kwambiri madzi ndi kupukuta matupi awo, zomwe zimapangitsa kuti adwala hyponatremia. Lolani ludzu kukhala mtsogoleri wanu mmalo mokakamiza madzi ambiri.
Mukhozanso kukhala pachiopsezo mutatha kuyendayenda. Bwezeretsani madzi, koma musadwale madzi. Onetsetsani kuti mukusinthanitsa madzi ndi zakumwa zopatsa thanzi kapena kumwa zakumwa za masewera m'malo mwa electrolyte.
Kutenga Hydration Kumanja
Dziyeretseni mwamsanga musanapite nthawi yomweyo komanso mwamsanga. Ngati mukulephera kutaya madzi, kulemera kwanu kudzachoka pakutha kwa madzi. Ngati mutaya mchere ndi kumwa mowa kwambiri madzi opanda mchere, mudzalemera. Sungani zolemba za zomwe mumamwa ndi momwe mumamwa, thukuta, mchere, ndi zina zotero.
ndi kusintha kotero kuti simukupeza kapena kutayika mu kuyenda.
Momwe Munganyamulire Madzi ndi Masewera Okwanira Muzimwera Paulendo Wautali
Kodi mumapitiliza bwanji kumwa zakumwa masewera olimbitsa thupi komwe simungathe kuthandizira? Poganiza kuti muli ndi gwero la madzi, gulani zosakaniza zakumwa masewera olimbitsa thupi ndikuzisakaniza ndi madzi anu. Icho chimangowonjezera kulemera pang'ono phukusi lanu ndipo zingakulepheretseni kuchoka mu chipinda chodzidzimutsa.
Gwiritsani ntchito ndondomeko iyi ya madzi oyendetsera madzi kuti muwone zakumwa zamadzi ndi masewera zomwe muyenera kuzigwiritsa ntchito paulendo wautali, ndipo pangani ndondomeko za momwe mungapezere mafuta.
Ngati chochitikacho kapena mtunduwo chimapangitsa madzi kusiya ndi kumwa masewera ndi madzi, ndibwinobe kunyamula madzi anu ndi zakumwa za masewera.
Mukhoza kukhala ndi ludzu pakati pa kuima kwa madzi, ndipo ngati simukumwa mukamva ludzu, mukudziika nokha. Ngakhale zochitika zolimbitsa thupi zingakhale ndi makapu, zakumwa za masewera kapena madzi pamadzi omwe mukudalira. Oyenda mofulumira ndi ocheperapo akhoza kubwera pamakonzedwe omwe sanakhazikitsidwe kapena atatsekedwa kale. Oyenda anzeru nthawi zonse amanyamula madzi awo ndi zakumwa zolimbitsa thupi, ngati zili choncho.
Kwa malingaliro pa mapaketi abwino ndi othandizira madzi, onani izi:
6 Zopweteka Zowononga Pamadzi Ndi Masewera Imwani pa Maulendo Ataliatali
Anne Thimm adamva zifukwa zambiri zosamamwa madzi okwanira ndi zakumwa zolimbitsa thupi pamtunda wa masiku atatu. Kuyenda makilomita 20 pa tsiku kwa masiku atatu kutentha, zifukwa zimenezo zingakulowetseni kuchipatala. Pano pali mndandanda wake ndi ndemanga zake pa chifukwa chake izi zikuwopsya:
1. "Ndimadana ndi zakumwa za masewera! Sindidzamwa."
Ngati simukumwa zakumwa zozizwitsa za electrolyte pamtunda wautali, mungathe kuvutika mosavuta ndi hyponatremia. Ngakhale zakudya zamchere zimakhala zabwino, sizomwe zimalowe m'malo mwa electrolytes mu zakumwa za masewera. Komabe, mungayese njira zina zatsopano monga magetsi a electrolyte m'malo omwe amagwiritsa ntchito electrolyte m'malo mwake. Mungapeze izi pamasitolo a nsapato, koma onetsetsani kuti mumagula iwo omwe amati amalowetsa m'malo mwa electrolyte.
Ngakhale kumwa mowa mopanda malire ndi njira yabwino kwambiri yosankha yomwe ili ndi ndondomeko yodziwika bwino, mungayambe mwa kusakaniza zakumwa zanu zamaseŵera pa theka la mphamvu mpaka mutatha kulekerera. Pali mitundu yambiri yotsitsimutsa ya electrolyte yomwe imapezeka kuposa masiku akale omwe Gatorade adayamba. Yesani mitundu yosiyanasiyana mpaka mutakupezani.
2. "Ndinayenda chaka chonse chaka chatha ndipo sindinamwe zakumwa zolimbitsa thupi."
Munali ndi mwayi kapena muli ndi mphamvu yodabwitsa. Chaka chino, mwina simungakhale ndi mwayi. Chofunika kwambiri, munthu amene mukumuuza kuti angaganize kuti akhoza kupanga popanda kumwa zakumwa masewera. Matenda awo amasiyana ndi anu. Umboni wanu ukhoza kuwatsogolera ku khalidwe loopsya.
3. "Ndiyenera kumwa chinachake, koma ndimangokhalira kumwa zakumwa zofiira (kapena lalanje, kapena zobiriwira).
Mwayi ndikuti ngati mutangomwa kumwa kokha kawotchi, simungapeze paliponse paulendo. Musati mukonzekerere pa zokongoletsera zakumwa kulikonse kumalo alionse. Imwani chilichonse chomwe chilipo.
4. "Palibe zakumwa zoziziritsa kukhosi panthawiyi. Ndidikira mpaka lotsatira."
Musati dikirani, imwani ngakhale ngakhale kutentha. Zovuta ndizo, ngati wina atasiya kumwa zakumwa zoziziritsa kukhosi, malo otsatira sangakhale nawo. Zingasamve bwino monga momwe kuzizira, komabe mudzakhala mukudziŵa madzi, mchere, ndi shuga zomwe thupi lanu likuzifuna.
5. "Ndimadya zakudya, ndipo sindikufuna calories."
Muli ndi chipiriro chokwanira, ndipo mukusowa zopatsa mphamvu panthawi yochita masewera olimbitsa thupi. Tsiku lanu lophunzitsira kapena tsiku lochita masewera olimbitsa thupi si tsiku limene muyenera kuletsa makilogalamu. Inu mumangomanga minofu ndi chipiriro chanu ngati mukuzisunga bwino ndi madzi ndi mafuta okwanira.
Zotsatira
> American College of Sports Mankhwala Oima Phunziro: Nutrition ndi Athletic Performance. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2009; 41 (3): 709-731. lembani: 10.1249 / mss.0b013e31890eb86.
Maharam, LG. et.al. "IMMDA's Revised Fluid Recommendations kwa Othamanga ndi Walkers." IMMDA. 6 May 2006.