Madzi ndi Electrolytes Ndi Opambana
Kodi mumasokonezeka pa zomwe muyenera komanso musamamwe chifukwa cha kuyenda kwanu? Malangizo oti mukhale osungunuka pa kuyenda kwanu ndi kuyenda maulendo akuyenda "muzimwa mukamva ludzu." Kwa ambiri akuyenda, madzi ndiwo zakumwa zabwino kwambiri. Ngati mukuyenda kwa oposa ora limodzi kapena kutaya thukuta, muyenera kuganizira kumwa mowa wamchere (electrolyte). Musayambe kukakamiza zamadzimadzi, koma mukhoza kuyesetsa kukhala ndi chikho cha madzi kilomita iliyonse kapena mphindi 30.
Ngakhale simukuyenera kumangirira ndi madzi omveka, pali zakumwa zomwe muyenera kupewa nthawi, nthawi, komanso mwamsanga mutangoyamba kuyenda. Izi zingayambitse mavuto m'njira zosiyanasiyana.
1 - Madzi osadziwika ochokera ku Nyanja, Mtsinje, kapena Masika
Musasocheretsedwe ndi maonekedwe a madzi otentha mumtsinje woyera. M'madera ambiri, ziphuphu zoopsa monga Giardia lamblia ndi Cryptosporidium zimapezeka m'madzi omwe "osadziwika". Zilondazi zimadetsa agologolo am'deralo ndi nyama zina, zomwe zimawononga madzi. Madzi sakhala otetezeka chifukwa mukuganiza kuti muli kutali ndi anthu. Simukufuna kuthana ndi matendawa. Ngati mupita kukwera, ponyani mapiritsi a madzi kapena mapiritsi oyeretsa ndipo musamamwe madzi osatulutsidwa kuchokera ku chilengedwe chilichonse.
2 - Zakumwa Zoledzeretsa
Zakumwa zoledzeretsa monga mowa ndi vinyo zidzakupangitsani kufooka kwambiri, komanso kuwononga mphamvu zanu za masewera ndi chiweruzo. Zidzakupangitsanso kuti mukhale ovuta kwambiri kutentha komanso mavuto ena. Musanayambe kuyenda, ndibwino kuti musamaledzere madzulo madzulo komanso tsiku lomwe mwakhala mukuchitika. Kumwa mofulumira kungakhale chikhalidwe cha ku Ulaya, koma sikoyenera. Sungani zakumwa zozizwitsa pambuyo payendo lanu komanso mukatha kubwerera kwathunthu.
3 - Caffeine
Caffeine nthawi zambiri ankatsutsidwa kuti akukukhadzitsani mwa kukupangitsani kukodza zambiri, ndipo ikhoza kukhala ngati mankhwala ophera madzi. Komabe, izo sizikutengedwa kuti ziri zoona zonse, makamaka kwa iwo amene amamwa mowa wa khofi. Ngati mukupeza kupanga zipinda zam'chipinda chochuluka kwambiri, mungafune kuchepetsa kumwa mowa wanu kuti muwone ngati akuyambitsa vutoli. Onetsetsani kuti musamamwe kapena kumwa zakumwa zochepa monga mukutheka musanayambe kuyenda. Omwe akumwa khofi amatha kupwetekedwa mutu akamapita kozizira, choncho yesetsani kupeza zochepa zomwe mukufunikira.
Kumwa zakumwa zakumwa zofiira kwambiri monga Red Bull sizikuvomerezeka, chifukwa zimapereka madzi pang'ono chifukwa cha kuchuluka kwa caffeine. Ngati mukufuna tsamba la caffeine, pulumutsani mukatha kuchita masewera olimbitsa thupi komanso nthawi yomwe mungapeze madzi ambiri kuti mukhale osungunuka.
4 - Mkaka ndi Cream
Anthu ena amalekerera mkaka bwino kwambiri. Koma anthu ambiri ali ndi vuto la lactose ndipo amatha kupweteka m'mimba, gasi, kunyowa, ndi kutsegula m'mimba kuchokera ku mkaka ndi mkaka. Anthu ena amangowona zizindikiro izi nthawi yochita masewera olimbitsa thupi. Ngati muli ndi zizindikiro zoterozo, samani mkaka kwa maola 12 musanayambe kuyenda. Ngati mulibe vuto ndi mkaka, mukhoza kumwa mkaka wa chokoleti ngati zakumwa zakumwa . Amapereka shuga ndi mapuloteni omwe angathandize.
5 - Zakudya Zamadzimadzi
Ambiri amayenda gasi, kumangirira, ndi kupweteka m'mimba chifukwa chakumwa zakumwa za carbon pokhala akuyenda. Ngati mukumana ndi zizindikiro izi, sungani zakumwa zoziziritsa kukhosi mutatha kuyenda. Chifukwa china chabwino choti muwapewe ndikuti simungayambe kunyamula limodzi mumatope anu othandizira madzi, kapena mutakhala ndi mvula yabwino kwambiri pamene mumatuluka pamwamba.
6 - Madzi Ambiri Osasintha Mchere
Maphunziro a Mankhwala a Masewera a American College ayenera kumwa " wodetsedwa pamene waludzu " m'malo momwa nthawi zonse ndikukankhira madzi ambiri. Maphunziro a othamanga othamanga kwambiri othamanga ndi othamanga akuwonetsa kuti ena mwa iwo anali kuyang'ana pa hyponatremia -zowonongeka mozama ma sodium-kaya anali kumwa madzi omwera kapena madzi ndi zakumwa za masewera. Musadwale madzi. Ngati mukuyenda kwa oposa ola limodzi ndi thukuta, mutenge m'malo mwa mchere wotayika mu thukuta lanu ndi zakumwa zolimbitsa thupi monga Gatorade kapena Powerade, kapena ndi chotupitsa chomwe chili ndi mchere monga mini pretzels kapena trail mix .
> Zotsatira:
> Wobwebweta T, Rosner MH, Fowkes-Godek S, et al. Ndondomeko ya Msonkhano Wachitatu Wowonongeka Wokhudzana ndi Kugonana kwa Magulu, Carlsbad, California, 2015. Clinical Journal of Sport Medicine . 2015; 25 (4): 303-320. lembani: 10.1097 / jsm.0000000000000221.
> Maharam LG, 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 2018).