Chimodzi mwa zomwe zimaperekedwa kwa othamanga ndikutsimikiza kukhalabe hydrated nthawi ya masewera olimbitsa thupi. Koma ndi chiyani, ndipo ndiyenera kuchuluka kotani kuti mukwaniritse izi?
Yankho la " Kodi ndiyenera kumwa madzi ochuluka bwanji kuti ndisamadzidye bwino, nthawi yambiri komanso nditatha kuchita masewera olimbitsa thupi? " Zidzasinthasintha kwa wothamanga aliyense, ndipo makamaka zimadalira kuti nthawi yayitali ndi yotani.
Zambiri zimakhudza zosowa za wothamanga. Zinthu monga kutentha kwa mpweya, chinyezi, kutsetsereka , ngakhalenso mpikisano wodabwitsa wa thupi pa nthawi yochita masewera olimbitsa thupi zingakhudze madzi ochuluka omwe angafunike kuti azigwiritsa ntchito bwino pochita masewera olimbitsa thupi.
Ngakhale zingakhale zovuta kudziwa momwe madzi akufunikira kumwa tsiku lililonse, zifukwa zotsatirazi zimapereka chiyambi chabwino cha othamanga ambiri.
Kodi Madzi Ambiri Amayenera Kutani Tsiku Lililonse?
Ngati mukuphunzira nthawi zonse, mudzafunikira pakati pa hafu imodzi ndi imodzi yamadzi (kapena madzi ena) pa thumba lililonse la kulemera kwa thupi pa tsiku.
Kuti mudziwe zoyenera zanu zapakati pazofunikira za madzi, gwiritsani ntchito njira iyi:
Mapeto otsika = Kulemera kwa thupi (lbs) x 0.5 = (mazira a madzi / tsiku)
Mapeto autali = Kulemera kwa thupi (lbs) x 1.0 = (ounces of fluid / day)
Mwachitsanzo, ngati muyeza mapaundi 150, zomwe mukufuna madzi zimakhala pakati pa 75 ndi 150 maola tsiku lililonse.
Pamene Kumwa Madzi
Yambani tsiku ndi madzi ambiri m'mawa uliwonse, kaya ndi maphunziro kapena tsiku lopumula. Pa masiku ophunzirira, ndandanda yotsatira ikugwira ntchito kwambiri kwa othamanga ambiri:
- Madzi (Zamadzimadzi) Olemba Pulogalamu
- Musanayambe Kuchita Zochita
- Imwani madzi awiri kapena atatu mkati mwa maola awiri musanayambe kugwira ntchito.
- Dziyeretseni mwamsanga musanayambe ntchito yanu.
- Pa Kuchita Zochita
- Imwani kapu imodzi yamadzi mphindi khumi ndi zisanu.
- Pambuyo pa Kuchita Zochita
- Dziyeretseni mwamsanga mukatha kumaliza masewera anu.
- Imwani makapu awiri kapena atatu a madzi pa mapaundi omwe ataya pa nthawi yochita masewera olimbitsa thupi.
Ndikumwa Mowa Wambiri
Ngati mukuchita masewera olimbitsa thupi mopitirira malire kwa mphindi zoposa 90, mudzafuna kudya zambiri kuposa madzi omveka. Muyenera kubwezeretsanso malo ogulitsira glycogen okhala ndi zakudya zosavuta kukumba. Zakumwa zamasewera zingakhale njira zosavuta kuwonjezera mphamvu zofunikira. Pogwiritsira ntchito nthawi yayitali, sankhani zakumwa ndi makilogalamu 60 mpaka 100 pa olase asanu ndi atatu ndikudya ma ouniti asanu ndi atatu kapena khumi mphindi khumi ndi zisanu ndi zisanu ndi zitatu mphambu makumi atatu kuchokera pa zomwe mumakonda. Kwa omwe akuchita zinthu zovuta kwambiri kuposa maola atatu, anai, kapena asanu, muyenera kutsata m'malo mwa electrolytes. Chakumwa chowombera, mapiritsi a NUUN , kapena zakudya zina zidzakuthandizira kupereka zopatsa mphamvu ndi electrolyte zomwe zimafunika kuti mupitirize kugwira ntchito.
Ma Electrolytes
Chifukwa cha kufunika kokhala ndi sodium ndi electrolyte panthawi yophunzitsira ndi kupikisana, kumbukirani kuti muyese kuyamwa pakati pa madzi akumwa ndi kumwa madzi achilengedwe ndi ma electrolytes. Madzi a kokonati ndi magwero a makapu ndi electrolytes popanda shuga wambiri komanso zosungira zomwe zimapezeka mu zakumwa za masewera.
Mukhoza kukonzekera zakumwa zanu za electrolyte mwa kuwonjezera uchi, mandimu, ndi madzi atsopano.
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, Chloride, Potassium ndi Sulfate, Washington, DC: National Academy Press, pp. 73-185, 2005.