Okwenza abagijimi bangeke baxhomeke ekutheni benze izinto zabo ezidingekayo
Amanzi angakanani okufanele aphuze umgijimi ngesikhathi sokuzivocavoca? Ingabe ukoma ukulungiswa kwezidingo ze-hydration?
I-American College of Sports Medicine (ACSM) yakhipha isitatimende esibheka umbiko we- Institute of Medicine (IOM) esetha amazinga okudla okudliwayo ngamanzi, usawoti kanye ne-potassium futhi yanezela ukuthi abagijimi nabanye abantu abakhuthele banesidingo esiphakeme sokushintshwa kwamanzi.
Ngezansi umbhalo kusuka ekukhululweni kokuqala ku-ACSM:
Nakuba umbiko omningi ugxile emfuno zomphakathi zansuku zonke, izazi ze-ACSM ziphawula ukuthi ukoma akuyona inkomba engcono kakhulu yokuthi laba bantu kufanele bathathe indawo ngokulandela uketshezi noshukela ngokulandela umsebenzi omningi wokuhlala kanye / noma ukushisa okushisa. Izifo ngaphambi, kokusebenza nangemva kokuzivocavoca ziyingxenye ebalulekile yokulawula ukushisa komzimba kanye nokushintsha kwamanzi omzimba alahlekile ngokuthuthumela.
"Lo mbiko ubalulekile ngoba uveza ezinye izinto ezingavamile mayelana nokudla oketshezi ne-electrolyte. Nokho, kubalulekile ukucacisa ukusetshenziswa kombiko wegama elithi 'nsuku zonke.' Ukudla kwamanzi nsuku zonke kulawulwa yizici zokuziphatha, njengokudla ukudla noma ngisho nokuhamba ngaphesheya komthombo wamanzi. Okwesithathu kubalulekile ngesikhathi nangemva kokusebenza komzimba, ikakhulukazi ezimweni ezishisayo zemvelo, "kusho uMengameli we-ACSM W.
Larry Kenney, Ph.D. "Kodwa-ke, umlayezo wezempilo ocacile nobalulekile kufanele ube wukuthi ukoma wedwa akuyona inkomba engcono kakhulu yokuphelelwa amanzi emzimbeni noma izidingo zomzimba zomzimba."
Ukwehliswa kwamanzi ngenxa yokuhluleka ukushintsha amanzi ngendlela efanele ngesikhathi sokuzivocavoca kungaholela ekushiseni okushisa okungaphelele, okungakhulisa izinga lokushisa lomzimba lomzimba futhi ukwandise umfutho ohlelweni lwe-cardiovascular system.
Ukwehla kwamanzi emzimbeni kuyisongo esingaba khona kubo bonke abagijimi, ikakhulukazi labo abangenakunyakaziswa emsebenzini wokuzikhandla ezindaweni ezishisayo.
Ukuze unciphise amandla okushisa komzimba kanye nezinye izinhlobo zokugula okushisa , uKenney namanye amakhomishana e-ACSM ancoma ukulahlekelwa kwamanzi ngenxa yokujuluka ngesikhathi sokuzivocavoca kuthathwa indawo ngesilinganiso esiseduze noma esilingana nesilinganiso sokujuluka. Lokhu kungafezwa ngabadlali abazithelayo ngaphambi nangemva kokuqeda ukusebenza. Lesi sincomo sisekelwe kudatha yesayensi ezwakalayo kanye nolwazi lomtholampilo olubhekene nabadlali ababhekene nokugula okuhlobene nokushisa.
Lo mbiko uphinde ukhulume ngabantu abakhuthele ukugwema ukusebenzisa ngokweqile uketshezi okungahle kwenzeke kakhulu, kubangele hyponatremia . Ngenkathi i-hyponatremia yinto engavamile, kuyisimo esiyingozi esingase siphume lapho abagijimi bephuza amanzi amaningi, behlanza amazinga e-sodium yomzimba. Kuvame ukubonwa kubagijimi bokukhuthazela okwesikhathi eside, njengalabo abahlanganyela ema-marathons nase-triathlons. Imikhombandlela ye-ACSM yamanje yokuhambisa amanzi yilezi zingozi ngokungezelela inkinga ejwayelekile yokuphuma kwamanzi, futhi inikeze izincomo ezingasiza ukuvimbela kokubili izingozi zempilo kumdlali.
Ngokuvamile, abantu abahlanganyela ekusebenzeni okwenziwe isikhathi eside noma okunamandla (kufaka kokubili ukuzivocavoca kanye nezilungiselelo zomsebenzi) kufanele baqhubeke belalela imihlahlandlela ye-hydration yamanje. Iziphuzo zamanzi nezemidlalo aziyingozi kubagijimi uma zidliwe njengoba zinconywa - kuminyenti ehambisana nokulahlekelwa ukujuluka. Amanzi ikakhulukazi aqeda ukuzwa ukoma ngaphambi kokuba kusetshenziswe umfutho wegazi emzimbeni, ngakho-ke ukoma akufanele kube yindlela eyodwa kuphela yokuthi ingakanani uketshezi oludliwe ngaphansi kwezimo ezinjalo.
"Ngokuthembela ekomeni ukunquma ukuthi izidingo zomuntu ezisebenzayo ezishintshayo azikwanele, ikakhulukazi ekusebenziseni amadala.
Njengoba sikhula, ukoma kuba yisibonakaliso esincane kunazo zonke izidingo zomzimba, "kusho uKenney.
Ngokufanayo, umbiko we-IOM onokudla okungapheli kwe-sodium akufanele kudidaniswe nezincomo ukuthi abagijimi bawuthulile ngokudla kwabo futhi badle iziphuzo zezemidlalo uma bevumela ukungena noma ukuzivocavoca, izimo ezishisayo. Nakuba ukunciphisa i-sodium jikelele ekudleni kuyiseluleko esihle kubantu abaningi, abagijimi banesidingo esikhethekile sokugcwalisa izitolo ze-sodium ezilahlekile esikhathini esifushane.
Ukuma kwe-ACSM's Standing, Ukuzivocavoca nokufakelwa kwamanzi, yisitatimende sesine esisemthethweni esibhekene neziqondiso zokufaka esikhundleni samanzi kanye nezincomo zokungenisa uketshezi nokuvimbela ukulimala kokushisa ngesikhathi sokuzivocavoca.