Yini okufanele uyiphuze uma ukufaneleka ukuhamba noma ukugijima? Malini? Kangakanani? I-International Marathon Medical Director's Association yakhipha imihlahlandlela ebuyekeziwe yokuphuza nokudla kwamanzi abahamba ngezinyawo nabagijimi ekukhuthazeleni izenzakalo ngo-2006 okuhlala njengamanje ngo-2017.
Yini Okufanele Uyiphuze Ngendlela Yokuhamba Noma I-Marathon?
Ukuze usebenze imizuzu engama-30 noma ngaphezulu, batusa ukuphuza isiphuzo sezemidlalo , hhayi ukuyihlanza ngamanzi engeziwe noma ukuphuza isiphuzo semidlalo ngamanzi.
I-carbohydrate kanye ne-electrolytes ezithandweni zezemidlalo kusiza umzimba ukuthi uthathe amanzi ngokushesha, futhi unike amandla emzimbeni. Uma uhlaziya isiphuzo sezemidlalo, wehlisa izinzuzo.
Kodwa-ke, abanye abahamba ngezinyawo nabagijimi (ikakhulukazi labo abafuna ukunciphisa isisindo) bangayinaki lesi seluleko ukuze bathathe amakholori ambalwa. Ngesikhathi se-marathon noma ubuhlanga, kufanele baphuze isiphuzo sezemidlalo se-carbohydrate. Ukuze usebenze ngokuhamba, bangasebenzisa isiphuzo sezemidlalo se-calorie esincane ukuze bafake isanci esikhundleni salo ngaphandle kokungeza amakholori.
Kodwa-ke, i-IMMDA iphinde ikhuthaze ukuthi ngesikhathi se-marathon, abahlanganyeli baphuza noma yikuphi ukuphuza okubanxusa kakhulu kubo, bethembele emzimbeni wabo ukuze bazi ukuthi badinga yini ngaphezulu kwe-sodium noma ngaphezulu kwamanzi. Abaqondisi bomjaho kanye nomcimbi wokuhamba babamba isidingo sokuba kokubili amanzi nokuphuza ezemidlalo atholakale emisebeni yamanzi. Lesi iseluleko esihle kubahamba nabagijimi ekuhambeni kokuqeqeshwa okude futhi kugijima futhi. Zine zombili zikhona kuwe futhi uphuze noma yikuphi okukucela kuwe okwamanje.
Ungakanani Okufanele Uphuze Ngokuhamba Kokuhamba Noma Ugijime?
Kunezingozi ekuphuzeni noma okuningi kakhulu noma okuncane kakhulu. Phuza kakhulu futhi usengozini ye-hyponatremia, okuyizinga elincane le-usawoti wegazi no-overload fluid. Phuza kancane futhi ubungozi bokuphelelwa amanzi . Izidingo zakho zizohlukahluka ngezici eziningi, kuhlanganise nesimo sezulu, ukusabela komzimba wakho ekufuneni kokusebenza, ukukhukhumeza, nokuningi.
Ukuzihlola ngaphambi nangemva kokuzivocavoca kungakusiza ukwazi ukuthi uphuza ngokweqile noma kuncane kangakanani. Imikhombandlela ithi ukulahlekelwa isisindo samaphesenti angaphezulu kwezingu-2 noma noma yikuphi ukutholakala kwesisindo kukhona izixwayiso ezixwayisa ukubonisana okusheshayo kwezokwelapha futhi ukhombise ukuthi uphuza kakhulu noma umncane kakhulu.
Ngokuzilinganisa nokulungisa ukuthi uphuza kangakanani ekuqeqesheni kwakho isikhathi eside, uzokwazi ukuthi udinga ukuphuza okungenani.
Phuza ku-Thirst Ngesikhathi sokusebenza okude
Sula iseluleko esidala ongenakuthembela kokoma. Ubufakazi busho ukuthi ukoma yisivikelo esihle kunazo zonke kubadlali uma kuziwa ekuphuzeni inani elifanele.
- Phuza uma omile.
- Ungaphuzi uma ungomile.
- Ungaphuzi kuzo zonke iziteshi zamanzi emcimbini nje ngoba kukhona noma abangane bakho baphuza.
- Ncike ekukheni kwakho ngaphandle kokuthi uthola lokho kukuhoxisa okungalungile, ngokuzilinganisa ngaphambi nangemva kokuzivocavoca.
Izikhombisi Zokuphuza Abahamba Nezigijimi Ezinde
Ukuphuza okungaphezu kuka-1 inkomishi yamanzi ngehora elilodwa kungumthetho omuhle wezinyawo nabagijimi abahamba kancane, okuchazwa ngokuthi ubani othatha amahora angaphezu kwama-4 ukuqedela i-marathon engu-26.2-mile noma ijubane elingaphezu kwamaminithi angu-10 nge-mile .
Isisindo sakho sinquma ububanzi. Phuza inkomishi yesiqingatha uma ulinganisa amakhilogremu angu-100 nenkezo egcwele uma ulinganisa amapremu angu-200.
Njengoba uhamba kancane, kancane kufanele uphuze. Ngenkathi umgijimi osheshayo angadinga amalitha angu-4 oketshezi lomqhudelwano, umgibeli noma umgijimi ophuthumayo udinga kuphela ama-2.5 kuya ku-3 amalitha omcimbi wonke.
Ukoma kwakho angeke ukukhawuleza uma ususweni olushisa kakhulu futhi ungakaboni ngaso leso sikhathi, noma endaweni ebandayo, noma uma ungaphezu kuka-65. Kulezo zimo, kungase kudingeke ukuba uzinike isikhathi sokuphuza kwakho kunokuthembela ngokuqinile ukoma kwakho.
Ukubala Izidingo Zakho Zamanzi
Izidingo zakho zingashintsha ngokusekelwe kwesimo sezulu, isimo sakho se-condition, nezinye izici.
I-IMMDA inikeza le ndlela yokunquma izidingo zakho eziketshezi:
Ukuhlolwa kwehora elilodwa
- Zigugu nude ngaphambi kokuhamba noma ukugijima.
- Ukuhlolwa kwehora elilodwa: Hamba noma ugijime noma uhambe ngokuhamba / ugijimela ngesivinini somncintiswano ngehora elilodwa, njengoba nje uzokwenza phakathi nomncintiswano. I-IMMDA itusa ihora elilodwa ukuze uthole izinga lokuthuthumela elizoba nalo ngesikhathi somcimbi wokukhuthazela.
- Bhala phansi ukuthi uphuza kangakanani, ngama-ounces, phakathi nokuhamba kwehora eli-1 noma ugijima.
- Zigugu nude ngemuva kokuqeda ukuhamba / ukugijima kwehora eli-1. Susa kusukela kokuqala isisindo. Shintsha umehluko esisisindo somzimba kuma-ounces (phinda amakhilogremu angama-16).
- Ukuze unqume izinga lokujuluka ngehora, faka kule xabiso ivolumu yamanzi abilayo (kusuka Isinyathelo 3).
- Ukuze unqume ukuthi uphuze kangakanani amaminithi angu-15, hlukanisa izinga lokujuluka ngehora ngehora le-4. Lokhu kuba yisiqondiso sokungenisa uketshezi ngamaminithi angu-15 wokuhamba / ukuhamba.
- Qopha isimo sezulu nemibandela ngosuku lwakho lokuhlola. Phinda uhlole ngosuku olunezulu nezimo ezahlukene, ukuze ubone ukuthi izinga lokuthuthumela lakho lithinta kanjani ezimweni ezahlukene.
Izwi elivela
Umzimba wakho ungaphansi kokucindezeleka ngokweqile ngesikhathi sokugijima ibanga elide noma ukuhamba. Udinga ukuqinisekisa ukuthi ufinyelele kumanzi okuphuza futhi uyakwazi ukuphuza uma usomile. Ungalimazi ukusebenza ngokumile. Kungaba ukuhlakanipha ukugqoka ipakethe ye-hydration ukuqinisekisa ukuthi uzothola uketshezi uma ufuna ukuphuza.
> Imithombo :
> Hew-Butler T, i-Verbalis JG, i-Noakes TD, i-International Marathon Medical Directors Association. Isiphakamiso se-Fluid esiphezulu: Isitatimende Sesikhundla Esivela ku-International Marathon Medical Directors Association (IMMDA). I-Clinical Journal of Sports Medicine , 2006; 16: 283-292)
> I-Maharam LG (isihlalo), 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-2017).