Kana iwe usingaiti mvura zvakanaka pamberi, panguva, uye mushure mokumhanya kwako, iwe unogona kunge uri pangozi yekudonha mvura. Heano zviratidzo zvekutarisa uye nzira yekudzivirira kudzikisa mvura:
Zviratidzo:
Zviratidzo zvekutanga zvekushaya mvura zvinosanganisira nyota yakawanda; nausea ; akaoma muromo; headache ; kuneta; yakaderedza urine yakabudiswa, uye yakasviba muto. Zviratidzo zvekushaya mvura zvakanyanyisa zvinosanganisira nyota yakanyanya; kuoma mukati mukati memuromo; kuderera kunonoka, kana kuchena.
Kunyanya kunetseka kwemvura kunogona kutungamirira kumakumbo, chills uye kuora mwoyo.
Cause:
Kwete kunywa zvakakwana kuti udzose mvura yakaderedzwa kuburikidza nokuputika, kufema, uye kubvisa tsvina.
Kudzivirira:
Nzira iri nyore yekudzivirira zvinetso zvekupisa zvakadai sekudonha mvura ndeyokuchengetedza muviri wako. Izvi zvinoreva kunwa mvura isati yasvika, panguva uye shure kwekuita. Iwe unofanirwa kuve nechokwadi kuti uri kutanga matanho ako anofamba zvakanaka-hydrated. Nzira iri nyore kuti uone kuti iwe uri hydrated ndeyekuita urinho test. Enda kumudziyo wekushambidzira usati wabuda kuti uende. Kana urinha yako yakasviba yellow, izvo zvinoreva kuti iwe uri-hydrated zvakanaka. Kana iine rima - semuviri weapuro - unoda kunwa zvakawanda usati watanga kushanda.
Ndezvipi zvakanyanya zvokunwa paunenge uchimhanya? Ikozvino magadzirirwo emakwikwi evatambi vanotaura kuti vanofanira "kuteerera nyota yenyu" uye kunwa kana muromo wavo wakaoma uye vanonzwa kudiwa kwekunwa. Kunwa zvakanyanya kana zvishoma kune izvo zvinogona kukuvadza kushanda kwako uye zvinotungamirira kumatambudziko.
Iva nechokwadi chokuti iwe unokwanisa kuwana mvura inoshandiswa kana ukashandisa nguva refu kupfuura maminitsi makumi matatu. Panguva yekushanda kwenguva refu, zvimwe zvekudya zvako kwemvura zvinosanganisira kunwa zvemitambo (kufanana neGatorade) kutora nzvimbo yakarasika munyu uye mamwe emaminera (electrolytes). I electrolytes inobatsira kudzivirira hyponatremia (kana iwe ukatora mvura yakawanda kupfuura iwe uchitsemuka uye mvura yako / soyeri yakadzika iripo) uye kuchengetedza zviri nani kuparadzirwa kwemvura.
Kuedza kutema panzvimbo pane kutema mvura yako. Kana iwe uchiedza kuvhara mashizha makumi matanhatu emvura kana Gatorade kamwechete, iwe unganzwa usina kunetseka sezvo uri kutenderera mukati mako mudumbu.
Iva nechokwadi chokuti iwe unogara uine mamiriro ezvinhu mupfungwa paunenge uchimhanya. Apo inopisa zvikuru uye inonyorova, iwe unenge uchanwa zvinopfuura zvaunowanzoita. Kana mamiriro ako ainetseka pamusoro pekugona kunyura mvura, inonoka kufamba kwako pasi kuitira kuti iwe upike pazinga rezasi.
Kunyora mvura mushure mokumhanya kune rimwe danho rakakosha apo vamwe vamhanyi vanobhururuka uye vanopedzisa kutambura kubva pakupera kwemaawa mushure mokunge vapedza kumhanya kwavo. Kunyanya kunwa sei mushure mokumhanya kwako kwakasiyana-siyana zvichienderana nehutano hwako hwehutano, mamiriro okunze, uye kuraira kwako. Zvakare, chirwere chemuti chinoshanda zvakanaka pano. Paunenge uinezve mvura, urini wako huchava ruvara rwemonade.
Zvimwe: Mazano Okudzivirira Zvirwere Zvirwere Zvinopisa
Kurapa:
Iyo chete inobatsira kurapwa kwemvura ndeyokudzorera mvura yakarashika. Iwe unofanirwa kuramba uchinwa mvura kusvikira iwe ubva. Kana urinha yako iine muchena mutsvuku, izvo zvinoreva iwe uri zvakare-hydrated. Kana iri rima rakatsvuka, ramba uchinwa. Mumwe munhu akaoma mvura yakawanda angave achida intravenous hydration, iyo inogona kuvapa mvura uye zvinonyowa zvinokosha zvakanyanya kudarika kunwa.
Sources:
> "Kuita muviri uye kushanduka kwemhepo", ACSM Position Stand, American College Of Sports Mishonga, Mishonga uye Sayenzi MuMutambo & Kudzidzira, 2007.
> MayoClinic.com - Dehyration
> Tamara Hew-Butler, DPM, Joseph G. Verbalis, MD, naTimoti D. Noakes, MBChB, MD, DSc, "Updated Fluid Recommendation: Position Statement Kubva ku International Marathon Medical Directors Association (IMMDA)," Clinical Journal of Sports Mishonga, 2006; 16: 283-292)