Iqiniso ngokuphuza amanzi abandayo
Umbuzo: Ingabe ukuphuza amanzi abandayo ngesikhathi noma ngemuva kokuzivocavoca kungakusiza noma kukubi kuwe? Ingabe izinga lokushisa lendaba yamanzi nhlobo?
Impendulo: Yikholwa noma cha, amanzi abandayo athola umzimba wakho ngokushesha kunamanzi ekamelweni lokushisa noma emanzini okushisa komzimba. Ngenxa yalesi sizathu, i-American College of Sports Medicine incoma ukuthi amanzi nezinye iziphuzo zikhishwe uma zisetshenziswa ngesikhathi sokuvivinya umzimba .
Amakhaza Amanzi Namaqanda Okuphuza Amanzi Agcwalisa Ngokushesha
Ucwaningo luye lwabonisa ukuthi amanzi ashisayo adlula ngesisu ngokushesha futhi ngenxa yalokho athunyelwa emathunjini ekumamiseni ngokushesha. Ngemuva nangemva kokuzivocavoca, ufuna ukushintsha ngokushesha amanzi okuphuza alahlekile ngenxa yokuthuthumela, amanzi amaningi abandayo kanye neziphuzo zezemidlalo ezibandayo ezikhethwa ukuphuza ukushisa.
Amakhaza Amanzi Namakhaza Okuphuza Okunambitheka Kakhulu
Esinye isizathu sokuphuza iziphuzo ezibandayo yilapho abantu abaningi bethola ukuthi banambitha kangcono, okwenza uphuze ngokwengeziwe futhi uphuze kaningi . Lokho kusiza ukuvimbela ukuphelelwa amandla kwamanzi.
Ukuphuza Amanzi Eqhwa Kuphuza Ambalwa Amakholori
Umzimba wakho udlulisa amandla amancane ukufudumala amanzi abandayo aqhwalayo ekushiseni komzimba. Umphumela omncane - cishe ama-khilomitha angu-17.6 weglasi elingama-16-ounce lamanzi e-ice. Kodwa uma uphinda lokhu usuku lonke ngezibuko ezinhlanu noma ngaphezulu, ungashisa amakholori amaningi njengoba uhamba noma uhamba ngamamayela!
Amanzi Amakhaza Angabangeli Cancer
Isazi sezengoma zasemadolobheni uDavid Emery sichitha enye inganekwane, lawo manzi abandayo ngemva kokudla adla umdlavuza.
Cha, akunjalo.
Okufanele ukuphuze futhi nini
I-1996 Position Paper ye-American College of Sports Medicine itusa :
- Amakhaza : Iziphuzo zokuzivocavoca kufanele zibe zipholile kunezinga lokushisa ekamelweni.
- Okuvuthayo : Iziphuzo kufanele zifake umxhwele ukuze zizwise ukunambitheka kakhudlwana, zize abantu baphuze ngaphezulu. Ukucwiliswa kwamanzi kalamula noma i-pinch ye-flavouring kungasiza ngaphandle kokungeza amakhalori.
- I-handy : Iziphuzo kufanele zihanjiswe eziqukathini ezikuvumela ukuba uphuze ngaphandle kokuphazamisa umsebenzi wakho. Amabhodlela ezemidlalo ane-valve ye-sipper phezulu avumela ukuthi uphuze ngaphandle kokukhipha i-cap. Amaphakheji e-Hydration ane-tube ye-sipper. Amabhodlela enentamo ende avumela ukuthi ungeze i-ice emanzini wakho noma isiphuzo sezemidlalo ukuze ugcine upholile kulo lonke ukuhamba kwakho noma ukuzivocavoca. Amanye amabhodlela ayabonakala, kanti amanye anesithombo ukuze akuvumele ukuphuza ngaphandle kokucindezela. Kungcono ukuthwala ibhodlela lamanzi nawe emphakathini wokubhodlela amabhodlela uma uhamba kunokuthembela emithonjeni yamanzi endleleni.
- Iziphuzo zezemidlalo : Sebenzisa isiphuzo sezemidlalo ukufaka esikhundleni se-carbohydrate nama-electrolyte uma usebenzisa isikhathi eside kunehora elilodwa. Ulahlekelwa yi-electrolytes (usawoti womzimba) ngokuthuthumela. Ngaphandle kokungena esikhundleni salo, usengozini ye-hyponatremia uma uqhubeka nokugcwalisa ngamanzi alula futhi ungenalo usawoti.
- Amanzi ahlanzekile: Uma usebenzisa isikhathi esingaphansi kwehora, amanzi ahlanzekile ahle kakhulu, mhlawumbe ngokucwilisa ijusi kalamula noma amanye ama-flavourings uma ethanda ukunambitha.
- Phuza ku-Thirst : Iseluleko esidala, esasinikezwa abanye abaqeqeshi, kwakuwukuphuza, ukuphuza, ukuphuza futhi ukuthi ukoma akumele kuthembeke ukukutshela uma udinga ukuphuza. Kodwa-ke, abagijimi abahamba kancane nabahamba ngezinyawo babethatha lokho ngokweqile futhi baqeda i- hyponatremia . Lesi yisimo esibi. Imihlahlandlela ebuyekeziwe ngo-2006 ixwayisa abagijimi abakhuthazelayo nabahambahambayo ukuthi ukuphuza ngokweqile kungabangela hyponatremia, ngakho-ke abasebenzisa umzimba abaningi kumele basebenzise ukoma njengomqondisi wabo kunokuba bacindezele uketshezi.
Imithombo: Bateman, DN "Imiphumela yokushisa kwesidlo kanye nevolumu ekususweni kwamanzi kusuka esiswini somuntu." I-Journal of Physiology 331 (1982): 461-467.
Convertino, Victor A. Ph.D., FACSM (uSihlalo), uLawrence E. Armstrong, Ph.D., et. al. "I-American College of Sports Medicine Indawo Yokuma: Ukuzivocavoca Nokushintshwa Kwemvelo." Imithi neSayensi Yezemidlalo Nokuzivocavoca 28 (1996): i-vii.
Lewis G. Maharam, MD.FACSM (isihlalo), uTamara Hew DPM, Arthur Siegel MD, uMarv Adner, MD, uBruce Adams, MD noPedro Pujol, MD, FACSM. "Iziphakamiso ze-IMMDA ezibuyekeziwe ze-Fluid for Runners and Walkers." I-IMMDA. 6 Meyi 2006.