Inani elifanele le-sodium ngezinye izikhathi liwusizo kubadlali
Ukudla okunethezeka kasawoti (sodium) kuye kwaxhunyaniswa nenani lezingozi zempilo kwabaseMelika abaningi. Kodwa-ke, abanye abagijimi, ngenxa yomsebenzi wabo okhulayo kanye nokukhiqiza ukujuluka ngokweqile, empeleni basengozini yokuba ne-sodium encane kakhulu ekusakazweni kwegazi ngesikhathi sokuqeqeshwa nokuncintisana futhi bangaba nezidingo ezikhethekile ze-sodium. Ngenxa yokuthi i-sodium ilahlekile ngokuthukuthuka, kubaluleke kakhulu kubantu abasebenzisa ngamandla kakhulu ukuthola i-sodium ngaphambi, kokusebenza nangemva kokuzivocavoca.
Lokhu kubaluleke nakakhulu ngesikhathi ukuncintisana kwe-ultra-ukukhuthazela.
Izingozi ze- Hyponatremia | Ukuphuza amanzi
I-Hyponatremia, i-concentration ephansi ye-sodium egazini, isiye savame kakhulu kubadlali be-ultra- endurance . IHawaii Ironman Triathlon ihlale ibona abaphetha nge-low concentrations ye-sodium. Ukulinganisela okwanele kwe-sodium kuyadingeka ekudluliseni izimo zesibindi kanye nokusebenza kahle kwemisipha, ngisho nokuncipha okuncane kwalokhu kuhlushwa kungabangela izinkinga. Ibanga elingu-Ultra ligijima imicimbi eyenzekayo ezimweni ezishisayo, ezinomswakama, futhi kuba nabadlali abaqhudelana ngokuqina kakhulu abanezimo eziyinhloko ze-hyponatremia ukuthuthukisa.
Izimbangela ze-Hyponatremia
Ngesikhathi sokuzivocavoca kakhulu, i-sodium ilahlekile kanye nokujuluka. Umgijimi osanda esikhundleni samanzi alahlekile ngamanzi uyosiza ekunciphiseni ukuhlushwa kwe-sodium yegazi. Ngokwesibonelo, cabangela ingilazi yamanzi usawoti. Uma ulahla ingxenye yengxenye yesilazi (njengoba ilahlekile ngokuthuthumela), futhi esikhundleni salokhu ngamanzi kuphela, ukuhlushwa kwe-sodium yeglasi kungaphansi kakhulu futhi amanzi ayancipha.
Lokhu kuvame ukuvela egazini lomdlali odlala ngamanzi kuphela ngesikhathi sokukhukhuma ngokweqile. Umphumela uba hyponatremia.
Ucwaningo luye lwabonisa ukuthi abadlali be-ultra-ukukhuthazela bangahle balahlekelwe ama-1-2 amagremu kasawoti ngehora lokuthuthumela. Uma ucabanga ukuthi abagijimi bangase balahlekelwe kuze kube yihora elilodwa (noma ngaphezulu) lokukhukhumeza ihora ngalinye, ungabona ukuthi ngaphezu komcimbi wokukhuthazela omude (umjaho wamahora angu-12), akulindeleki ukuthi umgijimi angazwakalisa isamba esikhulu sodium .
Ukushintsha lokhu kulahlekelwa kwe-sodium ngesikhathi somcimbi kubalulekile ekusebenzeni nasekuphepheni, ikakhulukazi eshisayo .
Izimpawu ze-Hyponatremia
Izimpawu zokuxwayisa zakudala zivame ukucashile futhi zingafana nokuphelelwa amanzi emzimbeni ; ukunxanxathela, imisipha ye-muscle, ama-cramps okushisa , ukuphazanyiswa, inkulumo ephikisiwe, ukudideka, nokuziphatha okungalungile. Ngalesi sikhathi, abagijimi abaningi bangena enkingeni ngokuphuza amanzi ngoba bacabanga ukuthi baphelelwe amanzi. Eqinisweni, amanzi kuphela azokwandisa inkinga ye-hyponatremia. Ngokweqile kunazo zonke umdlali angase athole ukugubha, ukuhlaselwa noma ukufa.
Ukwelapha i-Hyponatremia
Lapho isibonakaliso sokuqala sokususa isihlungo, ukuqhuma kwemisipha, ukudideka, umgijimi kufanele aphuze isobho esineziphuzo zezemidlalo, njengeGatorade, noma udle ukudla okusawoti. Uma kunokwenzeka, umgijimi kufanele ahlele phambili futhi alinganise ukulahlekelwa komzimba wakhe kanye nesidingo sokwenziwa esikhundleni se-sodium ngesikhathi sesehlakalo, futhi uhlale ohlelweni lokuhambisa amanzi ngesikhathi somncintiswano. Uma izimpawu zidlulele, udokotela wezokwelapha kufanele abonakale.
Ukuvimbela i-Hyponatremia
Indlela engcono kakhulu yokuba umdlali aphephe izinkinga ezinjalo ukuhlela phambili. Amathiphu nezincomo zihlanganisa:
- Sebenzisa isiphuzo se-sodium esineziphuzo zezemidlalo phakathi nohambo olude, izenzakalo eziphakeme kakhulu.
- Yidla ukudla okusawoti ngaphambi nangesikhathi somncintiswano uma kunokwenzeka.
- Njengoba kungekho mihlahlandlela eqinile kubo bonke abantu, kubalulekile ukuba umdlali aqonde izidingo zomuntu ngamunye.
- Zigugu ngaphambi nangemva kokuqeqesha futhi uphuze isiphuzo sokwesekelwa kwezemidlalo esekelwe ngokwanele ukuze ususe noma yikuphi ukulahlekelwa oketshezi ngesikhathi sokuzivocavoca
- Ukwandisa usawoti udle izinsuku ezimbalwa ngaphambi komncintiswano. Ukwanda kwamakhemikhali e-sodium kuzovumela ukuba amanzi amaningi ahlale elinganisiwe ukuze kuhlanjululwe i-sodium yegazi.
- Gwema ukusebenzisa i-aspirin, ibuprofen, namanye ama-anti-anti-inflammatory angenzi-steroidal ngoba angandisa ingozi ye-hyponatremia kubagijimi.
- Ama-triathletes amaningi athatha le mithi ngaphandle kokwazi umphumela wabo onobuhle ekusebenzeni. Ukwengeza, ukusetshenziswa okungapheli kwala mithi kuvame ukumbumbulula izidumbu zendlela yokuxwayisa abagijimi abaqaphile ekuhluphekeni nasekulimazeni. Abagijimi kufanele badangele ukusetshenziswa kwezidakamizwa ngokweqile.
Khumbula ukuthi bonke abagijimi baphendula ngokuhlukile ukwenza umsebenzi; Izidingo zamanzi nezidakamizwa zizohluka ngokufanayo. Ukudla okuhlinzeka nge-sodium eyengeziwe kufaka isobho sezinkukhu, i-dill pickle, ushizi, i-pretzels, ne-tomato ijusi.
Njengokuba njalo, kubalulekile ukubonisana nodokotela wakho ngokucabangela okukhethekile uma unomlando wezinkinga zempilo noma uthatha noma yimiphi imithi yesimo sempilo.
Umthombo
Isitatimende sokubambisana se-1st International International Exercise-Associated Hyponatremia, iNkomfa Yokuthuthukiswa Kwentuthuko, eKapa, eNingizimu Afrika 2005. Journal of Clinical Medicine Medicine. 15 (4): 208-213, July 2005.