Nguva uye nei kuwedzera zvekunwa zvemitambo kwenguva refu
Maji hydration akakodzera ekumhanya anokosha pakuchengeteka nekushanda, asi vamhanyi vanoda kuziva kana vachifanira kudya zvinwiwa zvemitambo uye apo mvura yakajeka ichakwanika. Kana iwe uchimhanya kwemaminitsi anopfuura 90, kunyanya kana iwe uri kutuka, unofanirwa kutanga kushandisa shanduro yemutambo we electrolyte. Zvichienderana nemamiriro ezvinhu, unogona kuzvisarudza nemvura kana kushandura kune zvinodhaka zvemitambo panguva iyoyo.
Chii Chinonzi Inwa Dzemashamba?
Zvinwiwa zvemitambo, zvakadai seGatorade kana Powerade, zvine electrolytes zvakadai sodium uye potasium, izvo zvinowanikwa mutafura yemunyu. Paunenge uchimhanya, muviri wako unorasikirwa ne electrolytes kuburikidza neshutu. Iwe zvichida wakaona tsvina yemunyu pachikanda chako uye wakaravira munyu mune jira rinotsika pasi pamatama ako.
Sezvo electrolyte ichibatsira muviri wako kuchengeta mvura uye inogona kudzivirira mitsipa yemisumbu , unofanirwa kuitora paunenge uchimhanya kupfuura maminitsi 90. Ichocho ndicho chikonzero chaunoda kutora mune imwe carb makoriri kuti urambe uchiedza, uye saka kunwa kwemitambo kunopa zvose carbs uye electrolytes zvakanaka kushandisa.
Nei Vanomhanya Vanofanira Kudzokorora Electrolytes Nechirwere Chokunwa
Vanomhanya vasingashandisi zvakakwana electrolytes munguva refu kana misika inogona kuisa njodzi pane-hydration. Hyponatremia, iyo yakaderedza ropa yakasvibiswa, inogona kuitika apo vanomhanya vanonwa mvura yakawandisa uye havatori nzvimbo inopera nemarara.
Iko mazano aripo pamusoro pekushanda uye hydration iri nyore - edza kunwa kunenyota. Zviratidzo zvesayenzi zvinoreva kuti kunwa kana uine nyota kunogona kubatsira kudzivirira pasi-hydrating (iyo inogona kukonzera kupera simba ) uye kupfuura-hydrating, izvo zvinogona kutungamirira ku hyponatremia (yakaderera mumunyu weropa nekuda kwekusava nemvura kusachengetedza).
Iwe Unofanirwa Kunyanya Kunyanya Sei Paunenge Uchimhanya?
Kana uri kutsvaga mutemo mukuru wechidzitiro chekushandiswa kwemvura panguva yekumhanya kwako: Unofanirwa kutora maawa mana kusvika ku6 emvura yemvura mumaminetsi makumi maviri nemakumi maviri panguva yekutamba kwako. Vanomhanya vanomhanyisa kudarika makiromita masere makiromita vanofanira kunwa maawa 6 kusvika ku8 pamaminitsi makumi maviri. Mumhanyi emaminitsi anopfuura 90, unogona kushandura pakati pezvinwiwa zvemitambo nemvura. Saka, mamwe ose hydration break, iwe unofanirwa kunge uchinwa zvinwiwa zvemitambo. Nokuda kwenguva shomanana, hydrating nemvura yakachena zvakanaka.
Iwe Unoda maCarbs muNyoka Dzemitambo paRure Run
Imwe rubatsiro rwezvinwiwa zvemitambo ndeyekuti vazhinji vavo vane makedhaidhiriti, kunze kweavo ari pasi pekoriori kana zero makoriori uye vanongotorawo electrolytes nemvura. Sezvo zvichidikanwa kupedza makiraira panguva yekufamba kwenguva yakareba kupfuura maminitsi 90 , kunwa zvinwiwa zvemitambo zvichakubatsira iwe kutora mune imwe yeiyi inoda makori. Vamwe vamhanyi vanoona kuti pane dzimwe nguva zviri nyore kuwana ma calorie kuburikidza nemidziyo yakasimba panzvimbo yezvokudya zvakasimba, kunyanya munguva dzekupedzisira matanho emakore akawanda kana rudzi.
Hamudi koriori kana mari yekutengeswa kwemitambo yekutengesa? Edza kuzviita iwe pachako nemiti iyi yekunwa mitambo .
Kunobva:
Maharam, Lewis, MD, uye al. "IMMDA's Revised Fluid Recommendations kune Vanomhanya neVafambi" 5/6/2006