Mvura uye Electrolytes Ndizvo Zvakanakisisa
Unoshamiswa pamusoro pezvaunofanirwa uye haufaniri kunwa nekuda kwekufamba kwako here? Nhungamiro yekugara yakasvibiswa nokuda kwekufamba kwako uye kufamba kwenguva refu zvinoreva "kunwa kana uine nyota." Kune vakawanda vanofamba kushanda, mvura ndiyo yakanakisisa inwiwa. Kana uri kufamba kweawa rinopfuura kana kurasikirwa nejasi rakawanda, unofanira kufungidzira kunwa an electrolyte (munyu) kushandura zvinwiwa zvemitambo. Iwe haufaniri kumanikidzira mvura, asi unogona kuronga kuva nekapu yemvura makiromita ose kana maminetsi makumi matatu.
Nepo iwe usingafaniri kunamatira nemvura yakajeka, kune zvimwe zvinwiwa zvaunofanira kunge uchizvidzivirira kare, panguva, uye pakarepo mushure mekufamba kwekuita maitiro. Izvi zvinogona kukonzera kusagadzikana nenzira dzakasiyana-siyana.
1 - Mvura isina mvura inobva kuGungwa, Mvura, kana Zuva
Usatungamirirwa nekutaridzika kwemvura inopenya mumakomo akachena. Munzvimbo dzakawanda, zvirwere zvakashata zvakadai seGiardia lamblia uye Cryptosporidium zvinowanikwa mune "mvura isina kusimba" yemvura. Izvi zvipembenene zvinopesana nemakwikwi emunharaunda nemamwe mhuka, izvo zvino zvinosvibisa mvura. Mvura haina kunyatsochengeteka nokuti iwe unofunga kuti uri kure nekugara kwevanhu. Iwe haudi kutarisana nehutachiwana nezvipembenene izvi. Kana uri kuenda kunofamba, takura mvura yekuisa mvura kana mahwendefa okuchenesa uye usanwe mvura isingateereri kubva kune imwe nzvimbo yakasikwa.
2 - Zvokudya Zvokudhakwa
Zvimwe zvinwiwa zvakadai sedoro uye waini zvichaita kuti iwe uwedzere mvura yakawanda, pamwe nekukanganisa kukwanisa kwako kwemitambo uye kutonga. Zvichaitawo kuti iwe uwedzere kutapisa kurwara uye zvimwe zvinetso. Pamberi pekufamba kukuru, itsika yakanaka yekurega doro manheru manheru uyewo pazuva rezviitiko zvako. Kunwa munguva yekufamba kunogona kuva tsika dzeEurope, asi hazvikurudzirwi. Chengetedza chirariro chinopedzisira mushure mokufamba kwako uye shure kwekunge wakanyatsogadzirisa zvakare.
3 - Caffeine
Caffeine yakagara ichipomerwa yekuita simba rekukuita nekuita kuti iwe urinate zvakanyanya, uye inogonawo kuita semarara. Zvisinei, izvo hazvisati zvichitendwa kuti ndezvechokwadi, kune avo vanowanzoswa caffeinated drinks. Kana iwe ukazviwana iwe uchigadzira zvakawanda zvekugara mumba, iwe unogona kuedza kuderedza caffeine yako kudya kuti uone kana iri kukonzera dambudziko. Gara ku decaf kana kunwa sechingoro chezvinhu zvehafainated sezvinobvira usati wafamba. Vabiki vekofi vanogona kuora misoro yakaipa kana vachienda kunotonhora, saka edzai nezvishoma zvamuri kunyatsoda.
Kunwa zvakanyanya-caffeinated energy zvinwiwa zvakadai seRed Bull hazvikurudzirwi, sezvo zvinopawo mvura shoma shoma yehuwandu hwe caffeine. Kana iwe uchida jolt ye caffeine, iponese iyo mushure mekudzidzira kwako uye nguva apo iwe unokwanisa kuwana mvura zhinji kuti ugare hydrated.
4 - Misi uye Cream
Vamwe vanhu vanorega mukaka zvakanaka kwazvo. Asi vanhu vakawanda vane lactose isingagumi uye inogona kuva nedumbu rakaputika, gesi, kushungurudza, nekururuva kubva mumukaka nemukaka wemiti. Vamwe vanhu vanoona zviratidzo izvi panguva yekurovedza muviri. Kana uine zviratidzo zvakadai, cherechedza mazai emukaka kwemaawa gumi nemaviri usati wafamba. Kana iwe usina dambudziko nemukaka, unogona kuwana mukakaiti wekateti sekudzosa kunwa . Inopa shuga uye mapuroteni anogona kubatsira.
5 - Zvokudya Zvokudya
Vakawanda vanofamba vanoparidza gesi, kubata, uye kusuruvara kwemucheche kubva kunwa doro rakawanda pavanenge vachifamba. Kana iwe uchinge uchinge uine chimwe chezviratidzo izvi, chengetedza zvinwiwa zvinopenya nekuda kwekufamba. Chimwe chikonzero chakanaka chokudzivisa ndechokuti iwe haungadi kutakura pamwe chete mumvura yako carrier pack, kana iwe unenge uine mvura yakanaka yefizzy pawakapinda kumusoro.
6 - Kumvura zhinji uye kusina kunwa kweMunyu
American College of Sports Mishonga yekurayira ndeye " kunwa kana nyota " panzvimbo pokunwa nguva dzose uye kumanikidza mvura zhinji. Zvidzidzo zvekunonoka kwemarathon kumhanya uye kumhanya / kufamba-famba zvakaratidza kuti vamwe vavo vakanga vachiona nezve hyponatremia- nengozi pasi pemazinga e-sodium-angave vari kunwa mvura yakajeka kana mvura uye zvinwiwa zvemitambo. Usapfuvura mvura. Kana uchifamba kwemaawa anopfuura makumi mana uye uchiita jira, iwe unofanirwa kutora mhepo yakarasika mu sweatshi yako nechinwiwa chemutambo chinonzi electrolyte-chinoshandiswa seGatorade kana Powerade, kana nehokudya ine munyu yakafanana nemu mini pretzels kana mutsara unosanganisira nutswa .
> Sources:
> Hew-Butler T, Rosner MH, Fowkes-Godek S, et al. Nyaya yeChitatu Chekudyidzana-Inonzi Associated Hyponatremia Consensus Development Conference, Carlsbad, California, 2015. Clinical Journal of Sport Medicine . 2015; 25 (4): 303-320. doi: 10.1097 / jsm.0000000000000221.
> Maharam LG, Hew T, Siegel A, Adner M, Adams B, Pujol P. "IMMDA's Revised Fluid Recommendations for Runners and Walkers." IMMDA. 6 Meyi 2006. (ikozvino kune 2018).