Chimwe chezvinyanya kukosha kune vatambi ndeyekuti igare yakanyanyisa hydrated munguva yekurovedza muviri. Asi chii, uye unofanira kumwa zvakadini kuti uite izvozvo?
Mhinduro yekuti " Ndingawane mvura yakawanda sei kuti ndigare zvakanaka-hydrated pamberi, panguva uye shure kwekurovedza muviri? " Ichasiyana kune mumwe mutambi wenhabvu, uye inowanzoenderana nekukwirira uye nguva yenguva yekuita basa iri kuitwa.
Zvinhu zvakawanda zvinokanganisa mutambi we hydration. Zvinhu zvakadai semhepo inotonhora, humidhi, kukwirira , uye kunyange mutambi wenharaunda yakasiyana-siyana uye yehutano panguva yekurovedza muviri inogona kuchinja kuti mvura yavanoda kuti iite sei kuti ichengetedze zvakakwana panguva yekudzidzira.
Kunyange zvazvo zvingava zvakaoma kuziva kuti mvura yakawanda sei munhu anoda kunwa zuva rega rega, zvinotevera zvinopa hutano hwakanaka hwevatambi vakawanda.
Mvura Ipi Inofanira Kuita Vatambi Vanonwa Rimwe Zuva?
Kana uri kurovedza nguva dzose, iwe unogona kunge unoda pakati pehafu neyero imwechete yemvura (kana mamwe mvura) kune rimwe nerimwe piro rehutatu hwemuviri pazuva.
Kuti uone mararamiro ako okutanga emvura inodikanwa, shandisa iri rinotevera:
Kumucheto kwemazera = Mutoro wemiviri (lbs) x 0.5 = (mashizha emvura / zuva)
Kupera kwemazera = Chiremera chemuviri (lbs) x 1.0 = (ounces yemvura / zuva)
Semuenzaniso, kana iwe uchiyera mapaundi 150, yako inoda mvura inodiwa inenge iri pakati pe75 ne 150 mazuva ose.
Nguva Yokunwa Mvura
Tanga zuva rine girazi remvura mangwanani oga oga, zvingave kudzidziswa kana zuva rokuzorora. Pazuva rokudzidzisa, purogiramu inotevera inoshanda zvakanaka kune vatambi vakawanda:
- Mvura (Fluid) Intake Schedule
- Usati Wavedza muviri
- Inwa zviviri kusvika kune zvitatu mumikombe mumvura maawa maviri usati wapedza.
- Zvienzanise pakarepo usati watanga kubasa kwako.
- Panguva yekurovedza muviri
- Imwai imwe kapu yemvura kwemaminitsi gumi nemashanu.
- Mushure mekudzidzira
- Zvichengetedze pakarepo mushure mokunge wapedza basa rako.
- Inwa makapu maviri kusvika matatu emvura imwe neimwe pirasi yakarasika panguva yekurovedza.
Zvokunwa Zvakadini
Kana iwe uri kudzidzira uchienzanisa nepamusoro kusvika pakakwirira kwemaminitsi anopfuura 90, iwe unoda kudya zvinopfuura mvura yakajeka. Iwe unofanirwa kuzadza zvivigiro zveglycogen zvine nyore-ku-digest makedhydrate. Zvinwiwa zvemitambo zvinogona kuva nzira iri nyore yekuwedzera simba rinodiwa. Kwekushanda kwenguva refu, sarudza doro nemakumi matanhatu kusvika ku100 makori maawa masere uye udye mairi masere kusvika gumi pamaminitsi gumi nemashanu kusvika pamakumi matatu zvichienderana nezvaunoda. Kune avo vanoita mumamiriro ezvinhu akaipisisa kupfuura matatu, mana, kana maawa mashanu, iwe uchada kudzorera electrolytes. Doro rinodhaka remitambo , mahwendefa eNUUN , kana zvimwe zvekudya zvichabatsira kupa maoriki anodiwa uye electrolytes inotarisirwa kuti urambe uchishanda.
Natural Electrolytes
Nemhaka yekukosha kwemazinga e-sodium uye electrolytes panguva yekudzidzira uye kukwikwidzana, yeuka kuedza kuenzanisa pakati pekunwa mvura uye kunwa zvisikwa zvema carbohydrates uye electrolytes. Kokoti mvura yakasikwa yemakrobohydrate uye electrolytes pasina shuga yakawedzerwa uye zvigadziriswa zvinowanikwa mune zvinwiwa zvemitambo.
Iwe unogona kutogadzirira soro yako electrolyte nekuwedzera uchi, mandimu, uye zvinonatswa juice nemvura.
Sources:
Consensus Statement ye 1 International International Exercise-Associated Hyponatremia Consensus Development Conference, Cape Town, South Africa 2005. Clinical Journal of Sport Medicine. 15 (4): 208-213, July 2005.
Kudzidzira uye Kuchinja Kwemhepo, ACSM Position Stand, American College Of Sports Mishonga, Mishonga uye Sayenzi MuMutambo & Kuita Basa, 2007.
Institute of Medicine. Mvura. Mu: Dietary Reference Intakes for Water, Sodium, Chloride, Potassium uye Sulfate, Washington, DC: National Academy Press, mapeji 73-185, 2005.