Hyponatremia, iyo inonziwo kudhakwa kwemvura, kazhinji inokonzerwa nekunwa doro rakawandisa remvura yakachena inokonzera kutapudzwa kwepasi ye sodium muropa. Pane imwe nguva isingawanzoitiki pamitambo, inova yakawanda zvikuru sezvo kuwedzera kunowedzera uye vamwe vanodzidzira vashandi vari kupinda mukutsungirira zviitiko.
Zvinokonzera
Munguva yepamusoro-simba, ikosiyamu inorasikirwa pamwe nekutuka.
Mutambi anongotora nzvimbo iyo yakarasikirwa nemvura inenge ichinge yakaderera ropa-sodium concentration. Somuenzaniso, funga girazi remunyu-mvura. Kana iwe ukarasa hafu yezvinhu zviri mukati megirazi (sezvarasikirwa ne swe sweat) uye zvinotsiva izvozvo nemvura chete, sodium inowanikwa mugirazi iri shoma uye mvura inowedzera. Izvi zvinogona kuitika muropa mumuteereti anongomirira mvura nemvura panguva yechipfupa chakanyanya. Mhedzisiro ndeye hyponatremia.
Kuenzanisa kwakakwana kweyerodium inodikanwa pakuendesa mafungiro emagunha uye musimba zvakakodzera basa, uye kunyange kuderera kuduku kweikugadzirisa kunogona kukonzera matambudziko. Zvidzidzo zvakaratidza kuti vatambi vechikwata chepamusoro vanogona kurasikirwa kusvika 2 gramu yemunyu neawa imwe yehutu. Kudzokorora izvi panguva yechiitiko chacho kunokosha kumabasa uye kuchengeteka.
Kutsungirira Zviitiko
Kuwedzerwa kwenguva refu uye kuwedzeredza kunowedzera mukana wekuti mutambi acharamba achichinja mararamiro akaoma eropa-sodium concentration.
Nemhaka yokuti sodium inorasikirwa ne sweatshi inokosha kune avo vanoita zvakasimba pamatambudziko akawanda kwenguva refu kuti vatsive chero chipi zvacho chinorasikirwa.
Kutsvakurudza kwakawana kuti zviitiko zvekureba kwenguva refu kutsungirira, zvakadai seStorman distance triathlons, kazhinji vane vanopedzisa nehana shoma yeropa. Vaya vari panjodzi yakawanda ndevaya vari munzira iyo yakakura kwenguva refu nokuti vanowanzozonwa mvura yakawanda panguva yechiitiko.
Vanomhanya vanonwa mvura yakawanda mumazuva asati apfuura mujaho kana avo vanomira pamvura inomira panguva yemakwikwi vanewo ngozi yakawanda ye hyponatremia.
Ichokwadi, chidzidzo chakabudiswa muNew England Journal of Medicine chakaona kuti 13 muzana yeBoston Marathon vanomhanya vakagadzira hyponatremia kubva kunwa mvura yakawandisa. Kunyange imwe dzidzo yakabudiswa mumagazini imwechete yakaona kuti 10,6 muzana ye Ironman European Championship vatambi vechikamu vakatora mvura kudhakwa. Kunyanya, madhimoni echikadzi ane nguva yekupedza maawa 9 kana kupfuura akaonekwa seanonyanya kunetseka ne hyponatremia.
Zviratidzo
Zviratidzo zvokutanga kunyevera zvinowanzosvibiswa uye zvinogona kunge zvakafanana nekudzikisa mvura uye zvinosanganisira kunyorera, misumbu yemasumbu, kusavhiringidzika, kutaura kusinganzwisisiki, uye kuvhiringidzika. Parizvino, vatambi vakawanda vanonwa mvura yakawanda nokuti vanofunga kuti vari kunyura mvura. Zvinosuruvarisa, mvura chete ichawedzera dambudziko re hyponatremia. Panyaya yakanyanya kukwikwidza mutambi angasangana nekugumburwa, kurwara, kana rufu.
Kurapa
Pachiratidzo chokutanga chezviratidzo, mutambi anofanirwa kunwa sodhiyo ine soro yemitambo kana kudya zvokudya zvesarani. Zvakanaka, mutambi anofanirwa kuronga mberi nekufungidzira kurasikirwa kwake kwemvura uye chido chekugadzirisa sodium panguva yechiitiko, uye kuramba uri pakareti ye hydration munguva yemutambo.
Kana zviratidzo izvi zvakanyanyisa, chiremba anofanira kuonekwa.
Kudzivirira
Nzira yakanakisisa yokuti mutambi azvidzivirire matambudziko akadaro ndeyekugadzirira mberi nekudzidziswa mune zvimwechetezvo zvaunosangana nazvo panguva yemasikati. Hydration recommendations inosanganisira:
- Verengai mvura yenyu yekudya nemhando iyi iri nyore .
- Shandisa sodium ine zvinwiwa zvemitambo panguva yakareba, kureba kwezviitiko zvakapfuura makore 60-90 panguva.
- Wedzerai munyu kudya pazuva nezuva mazuva mazhinji musati makwikwidzana, kunze kwekuti iwe une hypertension. Zvokudya zvinopa zvodiyamu yakawedzera zvinosanganisira chikafu chekudya chekudya, dill pickle, cheese, pretzels, uye tomato juice.
- Edza kusamwa zvakanyanya iwe iwe swe sweat.
- Mukati marathon, mutemo wakanaka wegunwe ndewekunwa nekombe imwe yemvura mumaminitsi makumi maviri nemakumi maviri.
- Dzivisa kushandisa ye-nonsteroidal anti-inflammatory (NSAIDS) mishonga ine sodium. Kutsvakurudza kunoratidza kuti mishonga iyi inogona kutanga kugadzirisa vanomhanya ku hyponatremia.
Ramba uchifunga kuti vatambi vose vanopindura nenzira yakasiyana kuti vashandise; izvo zvinorevawo kuti zvinoda mvura uye sodium zvakasiyana .
Sezvo nguva dzose, zvakakosha kuti uone chiremba wako nezvekufungisisa zvakanakira kana iwe une nhoroondo yezvinetso zveutano kana uri kutora chero mishonga yehutano.
Sources:
Almond CS, Shin AY, Fortescue EB, et al. Hyponatremia pakati pemhanyi muBoston Marathon. N Engl J Med 2005; 352: 1550-1556.
Kubvumirana Kutaura kwekutanga 1 International Exercise-Associated Hyponatremia, Consensus Development Conference, Cape Town, South Africa 2005. Clinical Journal of Sports Medicine. 15 (4): 208-213, July 2005.
Danz M, Pöttgen K, Tönjes PM, Hinkelbein J, Braunecker S. Hyponatremia pakati peTrathletes muHutman European Championship. N Engl J Med. 2016 Mar 10; 374 (10): 997-8.