Amanzi nama-electrolyte ahamba phambili
Ingabe udidekile ngalokho okufanele futhi akufanele ukuphuze ngokusebenza kwakho kokuhamba? Imikhombandlela yokuhlala i-hydrated yokusebenza kwakho nokuhamba okude ithi "ukuphuza uma usomile." Ukuhamba okuningi kokuhamba, amanzi yisiphuzo esihle kakhulu. Uma uhamba isikhathi esingaphezu kwehora noma ulahlekelwe ukujuluka okuningi, kufanele ucabange ukuphuza i-electrolyte (usawoti) isiphuzo sokuphuza ezemidlalo. Akufanele ukuphoqa ukushisa, kodwa ungase uhlose ukuba nekhabe lamanzi yonke imizuzu noma ngemizuzu engu-30.
Nakuba kungadingeki ukuthi unamathele ngamanzi alula, kunezinye iziphuzo okufanele uzigweme ngaphambi, ngesikhathi, futhi ngemva kokuhamba ngomzimba. Lezi zingabangela ukungathandeki ngezindlela ezihlukahlukene.
1 - Amanzi angenalutho avela echibini, ekusakazweni, noma emthonjeni
Ungakhohliswa ngokubonakala kwamanzi aqhekekile emfudlaneni omsulwa. Ezindaweni eziningi, ama-parasite amahle afana ne- Giardia lamblia no- Cryptosporidium atholakale kulezi "mithombo" yamanzi engahlanjululwa. Lezi zinambuzane ziphazamisa izikwelezi zendawo kanye nezinye izilwane, ezingcolisa amanzi. Amanzi aphephile nje ngoba ucabanga ukuthi ude kude nokuhlala kwabantu. Awufuni ukubhekana nokutheleleka ngalezi zinambuzane. Uma uhamba ngezinyawo, uthwala imifanekiso yamanzi noma amaphilisi okuhlanza futhi ungaphuzi amanzi angaphathiswa kusuka kunoma imuphi umthombo wemvelo.
2 - Ukuphuza utshwala
Iziphuzo ezidakayo ezinjengebhiya newayini zizokwenza uketsheliswe ngokwengeziwe, futhi kuphazamise ikhono lakho lezemidlalo nokwahlulela. Zizokwenza futhi ukuba ulungele ukushisa nokugula nezinye izinkinga. Ngaphambi kokuhamba okukhulu, kuwumkhuba omuhle wokugwema utshwala kusihlwa ngaphambi nangosuku lomcimbi wakho. Ukuphuza ngesikhathi sokuhamba kungase kube isiko saseYurophu, kodwa akukhuthazwa. Londoloza isiphuzo esidumezelayo ngemva kokuhamba kwakho futhi ngemva kokuvuselela ngokugcwele.
3 - i-caffeine
I-Caffeine yayisolwa ngokudala amandla ngokukhipha amanzi amaningi, futhi ingase ibenze njenge-laxative. Kodwa-ke, lokho akukholelwa ukuthi kuyinto yonke yeqiniso, okungenani kulabo abavame ukuphuza iziphuzo ze-caffeinated. Uma uzithola uzenza izitolo eziningi zokuphumula, ungase ufune ukunciphisa ukudla kwakho kwe-caffeine ukubona ukuthi kubangela yini inkinga. Namathela ukungcola noma ukuphuza njengento encane ye-cafeinated ngangokunokwenzeka ngaphambi kokuhamba kwakho. Abaphuza ikhofi bangathola ikhanda elibuhlungu uma behamba ebandayo, ngakho-ke nizame ukuthi kuncane kangakanani okudingayo.
Ukuphuza iziphuzo ezinamandla kakhulu ezifana ne-Red Bull akunconywa, njengoba zihlinzeka ngamanzi amancane kakhulu nge-caffeine. Uma uthanda i-jolt ye-caffeine, uyisindise ngemuva kokuzivocavoca kwakho nezikhathi lapho uthola amanzi amaningi ukuze uhlale unamanzi.
4 - Ubisi kanye noCream
Abanye abantu babekezelela ubisi kahle kakhulu. Kodwa abantu abaningi bangabandlululisi i-lactose futhi bangaba nesisu, igesi, isicashu, kanye nesifo sohudo esivela kubisi nemikhiqizo yobisi. Abanye abantu bahlangabezana nalezi zimpawu ngesikhathi sokuzivocavoca. Uma unayo izimpawu ezinjalo, gwema imikhiqizo yobisi amahora angu-12 ngaphambi kokuhamba kwakho. Uma ungenayo inkinga yobisi, ungazuza ngobisi lwe-tshokoleti njengesiphuzo sokuphumula . Inikeza ushukela namaprotheni angasiza.
5 - Iziphuzo ze-Carbonated
Abaningi abahamba ngezinyawo babika igesi, ukubetheka, nesisu esiswini sokuphuza utshwala obushubile lapho behamba. Uma uhlangabezana nanoma iyiphi yalezi zimpawu, gcina iziphuzo ezikhazimulayo ngemuva kokuhamba. Esinye isizathu esihle sokuzigwema ukuthi awufuni ukuthwala enye emaphaketheni wakho wezinkampani zamanzi, noma ngabe uzoba neshaxa enhle uma ufaka phezulu.
6 - Amanzi amaningi kakhulu futhi akakho ukushintshwa kosawoti
Imikhombandlela yemithi yaseMelika yaseMelika kufanele " isiphuze uma isomile " kunokuba uphuze njalo futhi uphonse amanzi amaningi. Ukuhlolwa kwabagijimi abagijimayo abagijimayo kanye nabagijimi nabagijimi babonisa ukuthi abanye babo babecabanga ngezinga le-sodium eliphansi-elingakhathaliseki ukuthi baphuza amanzi alula noma amanzi kanye nesiphuzo sezemidlalo. Ungadluli amanzi. Uma uhamba isikhathi esingaphezulu kwehora nokukhukhumeza, kufanele ususe isiliva elahlekelwe yisithukuthezi sakho ngesiphuzo sezemidlalo esiphezulu se-electrolyte njengeGatorade noma i-Powerade, noma ngesidla esinewosawoti njengama-pretzels ama-mini noma umzila we-trail ohlanganisa amantongomane anosawoti .
> Imithombo:
> Hew-Butler T, Rosner MH, Izinyoni-Godek S, et al. Isitatimende seNgqungquthela YokuThuthukiswa Kwentuthuko Yobumbano Yokuzivocavoca Yomhlaba Wonke, iCarlsbad, eCalifornia, 2015. I-Clinical Journal of Medicine Sport . 2015; 25 (4): 303-320. i-doi: 10.1097 / jsm.0000000000000221.
> I-Maharam LG, i-Hew T, i-Siegel A, i-Adner M, i-Adams B, i-Pujol P. "Iziphakamiso ze-IMMDA ezibuyekeziwe ze-Runners and Walkers." I-IMMDA. 6 Meyi 2006. (njengamanje ngo-2018).