Chikonzero nei Vatambi Vasingafaniri Kuvimba Nezvinhu Zvokudya Zvokudya Zvimwe Zvokudya Zvimwe Zvimwe
Mvura yakawanda inofanira kudiwa nemusikana sei panguva yekurovedza muviri? Ane nyota yakarurama yekufananidzira ye hydration inoda here?
Sangano reAmerican College of Sports Medicine (ACSM) rakabudisa mushumo unotaura nezveInstitute of Medicine (IOM) mushumo unogadza kudya kwemazinga emvura, munyu, uye potasium uye akawedzera kuti vatambi uye vamwe vanhu vanoshanda vane huwandu hwemvura inoshandiswa panzvimbo.
Pasi pemashoko acho kubva kumugadziro wepakutanga kubva kuAACSM:
Nepo huwandu hwehupfumi hunoita kuti zuva nezuva zvidikanwe zvinoda kudiwa nevanhu, nyanzvi yeAACSM inoti nenyota haisi iyo inonyanya kuratidza kuti vanhu ava vanofanira kutora nzvimbo yakawanda sei maererano nehutachiona uye sosiyasi kurasikirwa mushure mekuita kwenguva yakareba muviri uye / kana kutonhora kupisa. Zvirwere zvisati zvaitika, panguva uye shure kwekudzidzira muviri chikamu chinokosha chekutonga kutonhorera kwemuviri uye kushandura mafungu emumuviri akarasikirwa nekutuka.
"Mharidzo iyi inokosha nokuti inonyanya kufungidzira mamwe maonero asina kunaka pamusoro pekudya kwemvura uye electrolyte. Zvisinei, zvakakosha kutsanangura kushandiswa kweshoko remashoko okuti 'zuva rega rega.' Zuva nezuva kushandiswa kwemvura kunotungamirirwa kunyanya nezviito zvekuita, zvakadai sokudya kudya kana kutotanga kufamba mberi kwechitsime chemvura.Chimwe chinhu chakakosha panguva uye shure kwekuita basa, kunyanya mumamiriro ekupisa ane mamiriro okunze, "akadaro ACSM Mutungamiri W.
Larry Kenney, Ph.D. "Zvisinei, mharidzo yakajeka uye yakakosha yehutano inofanira kuva iyo nyota pachayo haisi iyo chiratidzo chinonyanya kunaka chekushaya muviri kana kuti muviri unoda mvura."
Kunetseka kwemvura kunokonzerwa nokukundikana kwekugadzirisa zvakakwana mvura mumvura panguva yekurovedza kunogona kutungamirira kusisina simba kupisa kuparara, kunogona kukwidza kusimba kwemuviri wemuviri uye kuwedzera kuoma pamwoyo yemavhu.
Kushaya mvura yakawanda kunogona kutyisidzira vatambi vose, kunyanya avo vasingatauri zvakagadziriswa nokuda kwebasa rakaoma munzvimbo dzakatsva.
Kuita kuti kuderedza kupisa kwekuneta kupisa uye mamwe maitiro ekupisa zvinotyisa, Kenney nemamwe masayendisiti eAACS anokurudzira kupererwa kwemvura nekuda kwekutuka panguva yekurovedza muviri kunotsiviwa nechiyero chiri pedyo kana kana chakaenzana nechiyero chekutuka. Izvi zvinogona kupedzerwa nevatambi vanozvienzanisa ivo pachavo uye mushure mekushanda kwese. Izvi zvinokurudzirwa kubva pane zvinyorwa zvesayenzi zvine njere uye chiitiko chechipatara chinosangana nevatambi vanotambura nechirwere chinopisa.
Mushumo unotaurawo nezvevanhu vanoita basa vachidzivisa kunyanyisa kushandiswa kwemvura kunogona kuitika, zvakanyanya, kunoguma ne hyponatremia . Kunyange zvazvo hyponatremia inowanzoitika, inenge iine ngozi inogona kuitika apo vatambi vanonwa mvura yakawandisa, vachideredza masimba emuviri. Inowanzowanzoonekwa muvatambi venguva refu vanotsungirira, zvakadai sevaya vanoita marathons uye triathlons. ACSM's current hydration directives inotaura nezvekutyisidzira ichi kuwedzera kune chinowanzoitika chinetso chekushaya mvura, uye kupa mazano anogona kubatsira kudzivirira matambudziko ose ehutano kune mutambi wacho.
Kazhinji, vanhu vanoita basa rekuita kwenguva yakareba kana rakaoma (kusanganisira zvose zvekudzidzira uye zvigadziriro zvebasa) vanofanira kuramba vachicherechedza magwaro anowanzotungamirirwa. Mvura uye mitambo yemitambo haisi nengozi kuvarwi pavanopedzwa sezvinorumbidzwa - mumavhuturo anofananidzwa ne sweat kurasikirwa. Mvura inonyanya kuvhara manzwiro enenyota mushure mokunge muviri wekushandurwa kwemvura isati yasvika, saka nyota haifaniri kuva ndiyo chete inokonzera kuti yakawanda inopedzwa sei pasi pemamiriro ezvinhu akadaro.
"Kuvimba nenyota yekuona kuti munhu anoshingaira wekushandurwa kwemvura inenge isina kukwana, kunyanya mukugadzirisa kwekare.
Apo patinenge takura, nyota inova chiratidzo chevarombo chekuda kwemuviri, "akadaro Kenney.
Saizvozvowo, mushumo weIOM hutungamiri hwekusagadzikana kwehuwandu hwemagetsi haufaniri kunge hwakavhiringidzwa nemakwikwi evatambi vanoita mhepo munyu zvokudya zvavo uye vanopedza zvinwiwa zvemitambo pavanopindirana, kana kuti kupinda mukati, mamiriro ekupisa. Kunyange zvazvo kuderedza shure kwepasi rose sodium muzvokudya kune mazano akanaka kune vazhinji vevanhu vose, vatambi vane ruzivo rwakanyanya rwokuzadza mabheji ediamu akaora mukanguva pfupi.
ACSM's Position Stand, iyo yekudzidzira muviri uye kushandiswa kwemhepo, ndiyo yechina yepamutemo yekutaura inotaura nezvemvura inogadziriswa mitemo uye mazano ekugadzirwa kwemvura uye kudzivirirwa kwekupisa kupisa panguva yekurovedza muviri.