Zakumwa zapamwamba za Caffeine Sizinali zofunikira pa Kuchita Zochita
Zakumwa zakumwa zapamadzi zapamwamba zakhala zikudziwika kwambiri, koma zakumwazi sizikusakaniza bwino ndi zolimbitsa thupi. Ngakhale kuti zakumwa zambiri zamasewera ndizosafewetsa komanso zimatulutsa madzi omwe ataya ntchito, zakumwa zakumwa zimakhala ndi mlingo waukulu wa caffeine ndi zochititsa chidwi monga ca guarana. Izi zingachititse kuti madzi asatenthe mphamvu, malinga ndi Dee Rollins, RD, Ph.D., yemwe amadya zakudya ndi Baylor Regional Medical Center ku Grapevine, Texas.
Zomwera Zamasewero vs. Mphamvu Zamadzi
Zakudya zamasewera monga Gatorade ndi Powerade zikuphatikizapo madzi, mchere, ndi shuga m'zigawo zomwe zimathandiza thupi kutenga madzi ndi mchere wotayika ndi thukuta komanso mpweya pamene akugwiritsa ntchito. Sirasi imangothandiza thupi kulowa mumadzi, komanso zimapatsa mafuta a minofu omwe amafunikira shuga kuti apitirize kuchita bwino paulendo wautali, kuthamanga, kapena ma njinga. Mchere wochuluka umathandiza kuteteza thupi kuchokera ku hyponatremia, (amadziwikanso ngati kumwa mowa), zomwe zingachitike ngati mumamwa madzi ambiri popanda mchere.
Zakumwa zakumwa zimapangidwa kuti apereke caffeine ndi zina zotopetsa, monga guarana kapena ginseng, kuti apatse mowa mphamvu. Sipangidwe kuti atenge madzi omwe atayika pazochita zolimbitsa thupi. Ena amabwera mu zitini zazing'ono zomwe zimapereka kuchuluka kwa caffeine pang'onopang'ono. Ambiri ali ndi carbonated, omwe angapangitse machitidwe kuti apewe kupwetekedwa, kupwetekedwa mtima komanso kumverera komweko.
Malonda pa Zochitika Zothamanga
Mphamvu ya Mphamvu Red Bull nthawi zambiri imaperekedwa ndikuyenda ndi zochitika ndi ogulitsa, zomwe zingawathandize anthu kuganiza kuti ndikumwera masewera. "Anthu ambiri amaganiza kuti ngati mutasungira chinachake m'manja mwawo pamene akuchita masewera olimbitsa thupi, izo ndi zabwino kwa iwo," akutero Rollins.
Koma Bull Red imabwera mu zitini zing'onozing'ono zomwe zimanyamula mowa wambiri wa khofi monga khofi (80 milligrams) ndi zochulukirapo kuposa cola (40 milligrams). Pogwiritsa ntchito madzi ochepa, amapereka chikho cha khofi chimene chimapangitsa impso kubzala mkodzo komanso kutaya madzi ambiri.
Zoopsa za Kaffeine Wambiri Ndi Kuchita Zochita
Rollins amanenanso kuti ngati mwakhala muli ndi chikho kapena khofi m'mawa, kuwonjezera mphamvu ya kumwa zakumwa kungakupangitseni kuchuluka kwa caffeine ambiri omwe amadya chakudya amalingalira kuti ndi tsiku loyenera. "Mutha kutaya madzi a mthupi kudzera mu thukuta pamene mukuyenda. Caffeine mankhwala amaperewera madzi," anatero Rollins.
Kutayika kwa Caffeine
Ngati akudalira kwambiri zakumwa zakumwa, akhoza kumwa makanswe awiri kapena atatu akuganiza kuti alibe madzi okwanira. Ngati amamwa zazikulu, akhoza kukhala ndi ma servings awiri. Mankhwala ambiri opweteka, mankhwala a sinus, ndi zakumwa zina zili ndi caffeine. "Anthu angakhale ndi mavuto ambiri kuposa omwe amazindikira," anatero Rollins. Akuti chigwirizano chonse ndi chakuti 250 milligrams tsiku la caffeine ayenera kukhala malire. Kumwa magramgalamu opitirira 400 patsiku - makapu awiri a khofi ndi zakumwa zozizwitsa - zingapangitse ku jitters, khunyu, kapenanso ngakhale kutsekedwa mtima.
Zotsatira za Cafeine Pamene Mukuchita Zochita
Caffeine imayambitsa mkodzo kupanga, womwe umachotsa madzi m'thupi. Ngati mwataya madzi thukuta, kutaya kwambiri mkodzo kumatanthauza kumwa mowa nthawi yochita masewera olimbitsa thupi. Caffeine imatha kukhala ndi mankhwala ofewetsa khansa. "Mukamayenda, mumapanga kachidutswa kanu ka GI kuchoka pakamwa kupita pang'onopang'ono," inatero Rollins. Izi zingachititse kuti mukhale ndi chosowa nthawi zambiri, kapena mwamsanga (magulu othamanga ).
Kulepheretsa kuchepa kwa madzi
Palibe njira yamatsenga yodziwira kuchuluka kwa madzi ndi masewera omwe mumamwa kuti mupewe kutaya madzi m'thupi. Aliyense amakhudzidwa pang'ono.
Malamulo othandizidwa ndi mawonekedwe a oyenda ndi othamanga ndiwo kunyamula madzi kapena zakumwa za masewera ndi inu kuti mukamwe mukamamva ludzu. Musanyalanyaze zowawa za njala, mwina. Rollins akufotokoza kuti anthu ena adzamva njala mmalo momva ludzu pamene akusowa madzi.
Kudzisamalira nokha musanayambe ndi kumaliza kuchita masewera olimbitsa thupi kungakuuzeni ngati mukumwa molondola. Musamapindule kapena kutayika zolemetsa panthawi yopuma. Ngati mutaya kulemera, mwataya madzi. Ngati mwalemera, mumamwa mowa kwambiri ndipo mukhoza kudziika pa chiopsezo cha hyponatremia.
Malangizo Omwa Kumwa Oyenda Kumtunda
Dipatimenti ya International Marathon Medical Director's Association inakonza zotsatila za kumwa mowa komanso kuyamwa kwa oyendayenda ndi othamanga pa kupirira kochitika mu Meyi 2006. Pogwiritsa ntchito maola 30 kapena kuposerapo, amalimbikitsa kumwa mowa, komanso osamwa mowa ndi madzi ena kapena Kusuntha pakati pa zakumwa za masewera ndi madzi. 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.
Zotsatira
Lewis G. Maharam, MD.FACSM (mpando), Tamara Hew DPM, Arthur Siegel MD, Marv Adner, MD, Bruce Adams, MD ndi Pedro Pujol, MD, FACSM. "IMMDA's Revised Fluid Recommendations kwa Othamanga ndi Walkers." IMMDA. 6 May 2006.
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