Ngati simungathe kusungunuka bwinobwino, nthawi, komanso mutatha kuthamanga, mukhoza kukhala pachiopsezo chotaya madzi m'thupi. Nazi zizindikiro zomwe muyenera kuziwona komanso momwe mungapewere kutaya madzi:
Zizindikiro:
Zizindikiro zoyambirira za kuchepa kwa madzi zikuphatikizapo ludzu lowonjezeka; chisokonezo ; mkamwa wouma; mutu ; kutopa; kuchepa kwa mkodzo, ndi mitsempha ya mdima wandiweyani. Zizindikiro za kuchepa kwa madzi moyenera zimaphatikizapo ludzu lalikulu; mawonekedwe owuma mkati mwa pakamwa; kunachepetsedwa kukodza, kapena kumutu.
Kusokonezeka kwa madzi kwakukulu kungayambitse kupweteka, kuzizira ndi kusokonezeka.
Chifukwa:
Osamwa madzi okwanira kuti abwezeretse madzi osungunuka, kupuma, ndi kuthetsa zinyalala.
Kupewa:
Njira yosavuta yopewera matenda otentha monga kutaya madzi m'thupi ndikuteteza thupi lanu. Izi zikutanthauza kumamwa madzi osanayambe, nthawi komanso pambuyo. Muyenera kuonetsetsa kuti mukuyamba kuthamanga kwanu bwino. Njira yosavuta yotsimikiziranso kuti ndinu hydrated ndikuyesera mkodzo. Pitani ku bafa musanayambe ulendo wanu. Ngati mkodzo wanu uli wotumbululuka chikasu, ndiye kuti mumakhala bwino. Ngati mdima - ngati madzi a apulo - muyenera kumwa zambiri musanayambe kuthamanga.
Ndikumwa mochuluka bwanji pakutha? Madzi amodzi omwe amavomerezedwa ndi othamanga amanena kuti ayenera "kumvera ludzu lanu" ndikumwa pakamwa pawo pakumwa ndipo akumva kufunika kokumwa. Kumwa mochuluka kuposa zomwe zingakulepheretseni ntchito yanu ndikumabweretsa mavuto.
Onetsetsani kuti muli ndi mavitamini ngati mutakhala nthawi yaitali kuposa mphindi 30. Mukamagwira ntchito nthawi yaitali, kudya kwanu kwa madzi kumaphatikizapo kumwa zakumwa masewera (monga Gatorade) kuti mutenge mchere wotayika ndi mchere wina (electrolytes). Ma electrolytes amathandiza kuteteza hyponatremia (pamene mutenga madzi ambiri kuposa momwe mumalumbiriramo ndi kuchepetsa madzi anu / sodium) ndikupitiriza kugawa madzi abwino.
Kuyesera kupuma m'malo mozembera madzi anu. Ngati mutayesa kuthira madzi okwanira 16 kapena Gatorade mwakamodzi, mungamve ngati osamvetsetseka pamene akungoyendayenda m'mimba mwanu.
Onetsetsani kuti nthawi zonse muzisunga malingaliro anu mukamagwiritsa ntchito. Pamene kutentha ndi kutentha kwambiri, mudzamwa zambiri kuposa momwe mumachitira. Ngati mikhalidweyo ikukhudzirani za kuchepa kwa madzi m'thupi, kuchepetsani liwiro lanu kuti mutenge thukuta.
Kutsegula madzi pambuyo pothamanga ndichinthu chofunikira kwambiri kuti ena othamanga akutha ndi kuthetsa kuvutika ndi kutaya madzi kwa madzi atatha kumaliza. Momwe mumamwa mukatha kuthamanga mosiyana malingana ndi momwe mumakhalira, nyengo, ndi thukuta lanu. Apanso, mayeso a mkodzo amachitira bwino pano. Mukachotsedwa, mkodzo wanu udzakhala mtundu wa mandimu.
Zowonjezerapo: Zomwe Zingateteze Matenda Okhudzana ndi Kutentha
Chithandizo:
Njira yokhayo yothandizira kuchepa madzi m'thupi ndikutenganso madzi otayika. Muyenera kupitiriza kumwa madzi mpaka mutayandikira. Ngati mkodzo wanu ndi mtundu wa lemonade wowala, zikutanthauza kuti mumadzipangidwanso. Ngati ndi chikasu chakuda, pitirizani kumwa. Wina amene ali ndi madzi ozizira kwambiri angafunikire kumwa madzi, zomwe zingawapatse madzi ndi zakudya zofunikira kwambiri mofulumira kuposa kumwa.
Zotsatira:
> "Kuchita Zochita ndi Kusintha kwa Madzi", ACSM Position Stand, American College Of Sports Medicine, Medicine ndi Sayansi Mu Masewera & Zochita, 2007.
> MayoClinic.com - Kusintha
> Tamara Hew-Butler, DPM, Joseph G. Verbalis, MD, ndi Timothy D. Noakes, MBChB, MD, DSc, "Mafotokozedwe Opatsirana Opatsirana: Malamulo Achokera ku International Marathon Medical Directors Association (IMMDA)," Clinical Journal of Sports Medicine, 2006; 16: 283-292)