Chii chaunofanira kunwa kana muviri wakasimba uchifamba kana uchimhanya? Ngani? Kakawanda sei? IWorld Marathon Medical Director's Association yakabudisa mirayiridzo yakarongeka yekunwa uye kuwedzerwa kwemvura kune vanofamba uye vanomhanya pakutsungirira zviitiko muna 2006 zvinoramba zviripo kubva muna 2017.
Chii Chinofanira Kunwa Pakufamba Kwenyika kana Marathon?
Mukuita basa kwemaminitsi makumi matatu kana kupfuura, vanorayira kunwa doro remitambo , uye kwete kuisimudza nemvura yakawedzerwa kana kushandura kunwa kwemitambo nemvura.
I-carbohydrates uye electrolytes muzvinwiwa zvemitambo zvinobatsira muviri kuti uwane mvura nokukurumidza, uye unopa simba kumuviri. Kana iwe uchinatsa zvinwiwa zvemitambo, iwe unoderedza mararamiro.
Zvisinei, vamwe vanofamba uye vanomhanya (zvikuru avo avo vanoda kushaya uremu) vanoteerera zano iri kuitira kuti vatore mumatare mashoma. Munguva ye marathon kana dzinza, vanofanira kunwa zvinodhaka zvemikinhydrate zvine zvemitambo. Nekufamba kwekushanda, vanogona kushandisa koro-kemori yekunwa mitambo kunotsiva munyu pasina kuwedzera marori.
Zvisinei, IMMDA inotaurirawo kuti munguva yemarathon, vatori vechikamu vanonwa chero chinwiwa chinonyanya kukoshesa kwavari, vachivimba nemuviri wavo kuti vazive kana vachida zvimwe sodium kana kuti mvura zhinji. Vatungamiri vemakwikwi uye chiitiko chekufamba vanogara vachida kuva nemvura nemvura yepamutambo inowanikwa pamvura inodzika. Iyi ndiyo mazano akanaka kune vanofamba uye vanomhanya vari kudzidzira kwenguva refu vachifamba uye vanomhanya zvakare. Ita zvose zviripo kwauri uye unwe chero chipi zvacho chaunokumbira panguva ino.
Iwe Unofanirwa Kunyanya Kunyanya Kufamba Kana Kuti Unomhanya?
Kune njodzi mukunwa kana kudarika kana kuduku. Inwa zvakanyanya uye iwe unotengesa hyponatremia, iyo inenge yakaderera yeropa yepamusoro uye yakasvibiswa. Inwa zvishoma uye iwe unogona kuisa mhepo. Zvaunoda zvichasiyana nezvimwe zvinhu, kusanganisira mamiriro okunze, kupindira kwemuviri wako kune zvaunenge uchida kuita, kukurumidza kufema, uye nezvimwe.
Kuzvicherechedza usati waita uye shure kwekuita muviri kunogona kukubatsira kuziva kana uri kunwa zvakanyanya kana kuti kuduku. Nhungamiro inoreva kuti kuora kwemazivi anopfuura 2 muzana kana humwe upi hwekurema zviratidzo zvinonyevera izvo zvinoruramisa kubvunzurudza kwechimbichimbi uye kuratidza kuti uri kunwa zvakanyanya kana zvishoma.
Kana ukazviyera uye uchigadzirisa kuti unonwa zvakadini pane zvidzidzo zvako zvekare, iwe uchaziva kana iwe unoda kunwa zvishoma kana zvishoma.
Inwa Kunwa Kwemazuva Kwemazuva Akareba
Bvisa mazano ekare ausingagoni kuvimba nenyota. Uchapupu hunotaura kuti nyota ndiyo yekudzivirirwa kwakanakisisa kune vatambi kana zvasvika pakunwa mari yakakwana.
- Inwa kana uine nyota.
- Usanwa kana iwe usina nyota.
- Usanwe pamvura yose yega pamusangano nokuti nekuda kwayo kana shamwari dzako dziri kunwa.
- Vimba nenyota yako kunze kwokunge iwe uchiona kuti iri kukutungamirira iwe zvisina kururama, kubva pakuzviyera iwe pachako uye shure kwekudzidzira.
Kunyorera Kutungamirirwa KweVafambi uye Vanomhanya Zvishoma
Kunwa zvinopfuura 1 kikombe chemvura pamakiromita mutemo wakanaka-we-gumbo kune vanofamba uye vanononoka kumhanya, vanotsanangurwa semunhu anotora maawa anodarika mana kuti apedzise marathon 26.2-mile kana kufamba kwemainopfuura 10 mamiriyoni .
Kuremera kwako kunotarisa rutivi. Inwa hafu yekapu kana iwe uchiyera mapaundi zana uye mukombe wakakwana kana iwe uchiyera mapaundi mazana maviri.
Inononoka iwe uri, zvishoma iwe unofanira kunwa. Kunyange zvazvo munhu anomhanyira angangoda 4 litita emvura kuitira marathon, mufambi kana kuti anomhanyisa anoda 2,5 kusvika ku3 liter zvechiitiko chose.
Nenyota yako inogona kutadza kukurumidza kana iwe uri mukupisa kwakanyanya uye usati wanyatsotarisana nayo, kana kutonhora mamiriro okunze, kana kana iwe uri kupfuura makore 65. Mune zviitiko izvi, iwe ungada nguva yekunwa kwako pane kungovimba nyota yako.
Kuverenga Zvido Zvako Zvirwere
Zvido zvako zvinogona kuchinja zvichienderana nemamiriro okunze, mafungiro ako, nezvimwe zvinhu.
IMMDA inopa iyi nzira yekugadzirisa zvido zvenyu zvinodiwa:
Rimwe Awa Test
- Zvichengetedze mushure musati mafamba kana kuti mhanya.
- Iawa Yokuyera Muedzo: Famba kana kumhanyira kana kufamba kune imwe nzira yekufamba / kumhanya panhanho dzemakwikwi kweawa imwe, sezvaunenge uchiita munguva yemutambo. IMMDA inokurudzira imwe awa kuti iwane chirwere chekudzikisa iwe uchave nacho munguva yekutsungirira kwechiitiko.
- Nyora pasi kuti uri kunwa zvakadini, paununice, panguva yekufamba kweawa 1 kana kuti kumhanya.
- Zvienzanise mushure mushure mekunge wapedzisa kufamba kwemaawa 1 / kumhanya. Bvisa kubva pakutanga uremu. Shandura musiyano muhutano hwemuviri kune maounces (kuwedzera mapaundi ne16).
- Kuti uone kusveta kwemaawa mashoma, kuwedzera kune iyi kukosha kwechirwere chinopedzwa (kubva paChitatu 3).
- Kuti uone kuti ndewei inomwa maminetsi gumi nemashanu, iganisei jira rinenge maawa ega yega 4. Ichi chinova mutungamiri wekudya kwemvura kushambadzira kwemaminitsi gumi nemashanu ekufamba / kumhanya.
- Nyora mamiriro okunze uye mamiriro ekuedza kwako zuva. Ita muedzo zvakare pazuva rimwe chete nemamiriro ekunze uye mamiriro ezvinhu, kuitira kuti iwe uone kuti chirwere chako che sweat chinopinda sei mumamiriro akasiyana.
Shoko Rinobva
Muviri wako uri pasi pekutambudzika kwakanyanya panguva yakareba kurega kana kufamba. Iwe unofanirwa kuve nechokwadi kuti unokwanisa kuwana mvura uye iwe unokwanisa kunwa kana uine nyota. Usaisa pangozi kumhanya. Zvinogona kuva kuchenjera kupfeka hydration pack kuti uone kuti iwe uchava nemvura inowanikwa kwauri apo unoda kunwa.
> Sources :
> Hew-Butler T, Verbalis JG, Noakes TD, International Marathon Medical Directors Association. Shanduro Yakafuridzirwa Mazano: Position Statement Kubva ku International Marathon Medical Directors Association (IMMDA). Clinical Journal Sports Sports , 2006; 16: 283-292)
> Maharam LG (chigaro), Hew T, Siegel A, Adner M, Adams B, Pujol P. " IMMDA's Revised Fluid Recommendations kune Vanomhanya neVafambi ." IMMDA. 6 Meyi 2006. (ikozvino kune 2017).