Nzira Yokudzivirira Njodzi Dzinopisa uye Kurwara Kwakawanda
Kupisa kunopisa kunokonzera marwadzo anowanzoitika mumaoko, makumbo, kana mimba zvinowanzoitika mushure memaawa akawanda ekushingaira muhuni. Mukuwedzera pamasumbu, mamwe zviratidzo zvekupisa zvinogona kusanganisira kusagadzikana, dutu, kushaya simba, nekunyanyisa kukuru.
Kazhinji mutambi anokonzerwa nekupisa kunopisa mushure memaawa akawanda ekutsvaira uye kupfutidza zvakanyanya kunokonzera kuora mvura .
Chii Chinokonzera Mafuta Anopisa?
Chikonzero chaiicho chekupisa kunopisa hachizivikanwi, asi pfungwa dzinowanzotaurwa dzinosanganisira:
- Yakashandurwa neuromuscular control
- Kuderedza mvura
- Electrolyte kupera
- Mamiriro ezvinhu akaipa
- Tsvina yakaneta
- Kuita basa idzva
Tsvina yemisumbu inonyanya kuonekwa panguva yekurovedza mukati mekupisa nekuti jira rine mvura uye electrolyte (munyu, potassium, magnesium uye calcium). Apo izvo zvinovaka muviri, zvikurukuru sodium , zvinowira kune mamwe mazinga nekuda kwekufutira zvakanyanya, chiitiko chekupisa kunopisa kukura.
Uyezve ona: Hyponatremia | Mvura Inodhaka
Kunyange zvazvo izvi zvose zvidzidzo zviri kuongororwa, vatsvakurudzi vari kuwana humwe humwe uchapupu hwokuti "kuchinjwa kwehutachiona hwehutachiona" inyanzvi ndiyo inyanzvi yepathophysiological iyo inotungamirira kumashandiro ezvokuvhima-inobatanidza mutsara unopwanya (EAMC). Kushandiswa kweutachiona neuromuscular kunowanzoenderana neutsi hwekuneta uye kunoguma nekuvhiringidza kwemaviri kushamwaridzana nekudzivirira.
Kurapa Mafuta Anopisa
Kana uchangobva kuona chero zviratidzo zvehutano hunopisa, tora zvinotevera:
- Rega basa, uye gara wakanyarara munzvimbo inotonhorera.
- Inwa chinwiwa chemitambo ne electrolytes (iwe unogona kuita kuti uwane sodium-based solution ne 1/4 teaspoon table salt inosanganiswa ne quart yemvura).
- Nyorosa kutambanudza uye kuunganidza hutundu hwemakumbo.
- Batisisa mubatanidzwa wakatambanudzwa kusvikira ganda racho ramira.
- Tsvaka rubatsiro rwekurapa nokuda kwekunaya kupisa kana vasingazununguswi muawa imwe.
Kuchengetedza Mvura Inopisa
Tevedzera mazano aya kuti udzivise ngozi yako yekudzikisa kupisa kwemhepo:
- Kana iwe uchizoita zvekushisa mumhepo inotonhora, zvakakosha kugadzirisana nekupisa kune vhiki imwe isati yatanga chero kushanda kwakasimba. Izvi zvinobvumira muviri wako kuti uite zvishoma nezvishoma kunopisa.
- Shamba zvakanaka pamberi uye panguva yekurovedza uye shandura yakarasika electrolytes yakadai sodium, potasium uye magnesium zvine zvokudya kana kunwa kwemitambo (kunwa 16 kusvika 20 oz / awa).
- Dzivisa kuidzidzira panguva yakaipisisa yezuva; kudzidzisa pedyo nekubuda kwezuva kana kuvira kwezuva.
- Kupfeka chiedza, zvipfeko zvisingaoneki, saka jira rinogona kubuda. Zvichiri nani, shandisa mune dzimwe mbatya dzinobvisa unyoro kubva paganda rako kusvika kune imwe kunze kwenguvo iyo inogona kubuda nyore nyore. Zvikwata zvakaita CoolMax®, Drymax®, Smartwool kana polypropylene vose vane pfuma iyi.
- Shandisa chiedza chezuva kuitira kudzivirira kupisa kwezuva, izvo zvinogona kuderedza kukwanisa kweganda kuzvichenesa.
- Kupfeka chiko nebrim.
- Kana iwe uchinzwa kuti unyanzvi hwako hunotanga kuderera, rega basa uye utsvake nzvimbo inotonhorera, ine shaded.
- Usanwa doro kana zvinwiwa ne caffeine usati waita zvekuita zvekuita nokuti inowedzera muwandu wekushaya mvura.
- Yeuka, zviri nyore kudzivirira kupisa kwehutano kunze kwekuchibata apo zviratidzo zvinowanzoitika.
Kudzivirira Muscle Cramps
Kusvikira tadzidza chinonyatsokonzera mitsipa yemisumbu, zvichange zvakaoma kutaura neine chivimbo chekudzivirira sei. Zvisinei, mazano aya anonyanya kurudzirwa nenyanzvi nevatambi zvakafanana:
- Kuvandudza mafungiro uye kudzivisa musimba kuneta
- Dzorera nguva dzose mushure mokuvhima
- Kushamwaridzana musati maita zvekuita
- Tambanudza mhuru yemukati: Mumiriri wakamira nemakumbo maviri akatarisa mberi, ruramisa gumbo rekumusoro.
- Tambanudza musungo wechipfuva: Gara negumbo rimwe rakanamatirwa uye rimwe rakananga kunze, rutsoka rwakarurama uye zvigunwe uye zvigunwe zvakasununguka. Unosendamira mberi zvishoma, rutsoka rworutsoka rwakajeka. (Dzokorora negumbo rakatarisana.)
- Tambanudza tsvina ye quadriceps: Paunenge wakamira, ibata musoro wetsoka noruoko rwakatarisana uye unyatsokwevera chitsitsinho kumatope. (Dzokorora negumbo rakatarisana.)
Mishonga yakawanda yemisumbu haisi yakakomba. Kana mishonga yako yemakumbo yakaoma, kazhinji, nguva dzose kana yekushungurudza, ona chiremba wako.
> Sources:
> Cause of Exercise Associated Muscle Cramps (EAMC) - yakashandurwa neuromuscular control, dehydration kana electrolyte kuparadzwa? MP Schwellnus. British Journal of Sports Medicine 2009; 43: 401-408.
> Muscle Cramp. The American Orthopedic Society for Sports Medicine. http://orthoinfo.aaos.org/topic.cfm?topic=A00200.