Ukulingana kubalulekile ekusebenzeni kwezemidlalo kanye nempilo
Ukushintshwa kwe-flux kubantu abakhuthele nabagijimi bangaphansi kokubuyekezwa okuqhubekayo kokuthuthukiswa. Ukuze wenze okusemandleni akho, ukugcina i-hydration eyanele kubalulekile. Ngeshwa, abagijimi abaningi nalabo abakhuthele ngokomzimba bayaphikisana nokuzivocavoca ngaphandle kokulinganisela okunesisindo se-fluid.
Isitatimende seNational Athletic Trainer's (NATA) esitatimendeni lapho kusetshenziselwa ukushintshwa kwamanzi kukhonjiswe ngamaphesenti angaba ngu-50 abagijimi abambe iqhaza emidlalweni yezemidlalo, abaqeqeshi bezemfundo, isikole samabanga aphezulu, nemidlalo yezemidlalo bafika ekusebenzeni okungenalo ukutholakala kwamanzi okwanele.
Lokhu kuyinkinga kodwa kungaphathwa ngamasu asebenzayo okushintshela amanzi endaweni.
Ukuqonda Ukulinganisela Kwamanzi Amanzi
Ukudla kwamanzi kubalulekile ukuba umzimba womuntu usebenze emazingeni aphezulu. Amanzi ayingxenye enkulu yomzimba enezingxenye ezingamaphesenti angu-73 ezitholakala emathisini akho emisipha. Iphinde isakazwe ngaphakathi nangaseduze kwamaseli akho, futhi ingxenye engoketshezi yegazi lakho. Amanzi anomsebenzi obalulekile wokugcina umzimba wakho ulinganise (homeostasis) futhi ubhekwa njengomsoco obaluleke kakhulu emndenini wokudla .
Ungase umangale ukwazi ukuthi ibhalansi ye-fluid igcinwa ngaphakathi komkhawulo omncane kakhulu (amaphesenti we +1 kuya ku-1%). Uma amanzi omzimba wakho engamaphesenti angu-1, uzobe usesimweni sokungcolisa umzimba noma ukungena kwamanzi ngokweqile. Uma amazinga omzimba wakho omswakama angama-3 amaphesenti, awunakho ukukhipha okwanele okuketshezi (ukucolisa amanzi). Amaphesenti amakhulu abantu abakhuthele abasebenzisa imithwalo yemvelo, engabangela ukunciphisa ukusebenza kwezemidlalo nokwandisa izingozi zezempilo.
Ukushintshwa okuketshezi kahle kukhuthaza ikhono lakho lokuhlala ngaphakathi kohlobo olujwayelekile lomzimba. Ibhalansi elungile elisizayo lisiza ukulawula ukushisa ngokufanele, ukugcina umsebenzi wezinhliziyo, ukuthuthukisa ukuvivinya umzimba, nokukhuthaza impilo enhle. Okusebenza kahle kakhulu ukuthi uzohluka komunye umuntu, ngoba ukulahlekelwa komzimba kanye nezidingo kumuntu ngamunye.
Lesi futhi yisizathu sokuthi iziqondiso zomsebenzisi eziguquguqukayo ezijwayelekile zingase zingasebenzi kuwe njengomdlali noma umuntu omdala osebenzayo.
Izinzuzo Zengxenye Yezinhlanzi Neziphakamiso
Ezinye izinzuzo zokufaka endaweni efaneleko zifaka hlangana nokulondoloza ukusebenza kwezemidlalo, ukulawula ukudlulisa ukushisa, ukusekela ukugxila kwengqondo kanye nemizwelo, nokusekela ukuvuselelwa kokuzivocavoca. Ngaphandle kokudla okune-fluid okwanele, noma ngisho nokudla amanzi amaningi, ungayinciphisa lezi zinzuzo, ngokusho kocwaningo. Kubonakala ukugcina ukulinganisa kwamanzi kusho okungaphezu kokuphuza ingilazi yamanzi , ikakhulukazi uma usebenza ngokomzimba.
Uma uqonda ukubaluleka kokushintshwa kwamanzi njengengxenye ebalulekile yempilo yakho yomzimba, uthola ikhono lokugcina impilo enhle nokusebenza kwezemidlalo. Isitatimende seNational Athletic Trainer's (NATA) esitatimendeni ekushintsheni oketshezi kufakwe uhlu olubanzi lwezincomo zabaqeqeshi bezemidlalo, abahlinzeki bezempilo, nabantu abasebenzayo:
- Hlela izinhlelo zokuhambisa amanzi kanye namasu okuvuselelwa kabusha okuqondene nomdlali ngamunye.
- Ama-protocol e-hydration kufanele aklanyelwe ngokwezinga lokujuluka, ezemidlalo, kanye nemimoya yemvelo yomdlali.
- Abagijimi kufanele baqale wonke ama-workouts kahle-hydrated, futhi iziphuzo zokuphuza utshwala kufanele zifinyeleleke ngesikhathi sokuqeqesha.
- Ukuhlolwa kwesimo semvelo kufanele kuqhutshwe kubadlali ngaphambi kokuzivocavoca (isb. Ukuhlela ukulahlekelwa komzimba noma ukuzuza ngaphambi nangemva kokuhlolwa kokuhlolwa kombala nomchamo).
- Qinisekisa ukufaneleka kwangaphambili kokuzivocavoca: I-Athlete kufanele idle cishe cishe 17 ukuya ku-20 fl. oz. amanzi noma isiphuzo sezemidlalo 2 kuya ku-3 amahora ngaphambi kokuvivinya umzimba, futhi 7 kuya ku-10 fl. oz. amanzi noma isiphuzo semidlalo 10 kuya kwemizuzu engama-20 ngaphambi kokuzivocavoca.
- Ukushintshwa kwe-flux kufanele kusekelwe ekujuleni komuntu ngamunye kanye nokulahleka komchamo okulondoloza ukwenziwa kwe-hydration ngaphansi kwezingu-2 wamaphesenti ukunciphisa umzimba. Lokhu ngokuvamile kudinga 7 ukuya ku-10 fl. oz. njalo imizuzu engu-10 ukuya kwangu-20.
- I-post-exercise hydration ukulungisa ukulahlekelwa okuketshezi ngesikhathi sokuqeqesha ngokomzimba noma umcimbi kufanele ube namanzi ukubuyisela isimo se-hydration, ama-carbohydrate ukuze agcwalise izitolo ze-glycogen , kanye nama-electrolytes ukusheshisa kabusha amanzi. Ukuvuselelwa kabusha kwemvelo kunconywa ukuba kugcwaliswe kungakapheli amahora amabili emva kokuzivocavoca.
- Iziphuzo zokushintshwa kwamanzi kufanele ziqedwe ekushiseni okupholile (50-59 degrees F).
- Ukushisa kwe-Bulb Globe Temperature (WBGT) kufanele kutholakale kubadlali abahlala ezindaweni ezishisayo ukusiza ukugwema ukungcola.
- Gcina i-carbohydrate efanelekile njengengxenye ye-hydration ne-rehydration protocol ngaphambi, ngesikhathi, nangemva kokuzivocavoca noma izenzakalo.
- Abaqeqeshi bezemidlalo nabaqeqeshi kufanele bakwazi ukubona izimpawu eziyisisekelo nezimpawu zokuphelelwa amandla kwamanzi (ukoma, ukucasuka, nokunganaki okujwayelekile, kulandelwa izinyosi, ubuthakathaka, isizungu, iziqhwaga, izikhukhula, ukuhlanza, isisindo senzosi, ukuzwa kwekhanda noma ukushisa kwentamo, nokunciphisa ukusebenza ).
- Kubandakanya i-sodium chloride (usawoti) ezindaweni zokuphuza utshwala kufanele zibhekwe uma ukuqeqeshwa ngokomzimba kudlula amahora angu-4, ukutholakala okungenele kokudla noma ukungadli ukudla, noma izimo zokushisa ezishisayo. Ukwengeza u-0.3 kuya ku-0.7 g / L wasawoti ukuze uphuze utshwala kubhekwa njengokuphephile futhi kunciphisa ingozi yezenzakalo zezokwelapha ezihambisana nokungalingani kwe-electrolyte (isb. Imisipha yomzimba, i-hyponatremia).
- Izinga lokuthuthumela lomdlali ngamunye kufanele libalwe (izinga lokujuluka = isisindo somzimba ngaphambi kokuzivocavoca umzimba - isisindo somzimba sokuzivocavoca umzimba - ukuvama komthamo wegazi / umvuthwandaba isikhathi emahoreni). Indlela elula yokujuluka yokujuluka ihilela ukulinganisa ngaphambi kokuqeda isikhathi se-ora lokuzivocavoca kanye nokuqeda iseshini sehora elilodwa ngaphandle kokuhlanza noma ukuvuthwa ngaphakathi kwehora elilodwa.
- Hlola isimo se-hydration somdlali osebenza endaweni efudumele. Ukushisa kungashintsha izinga lokuthuthumela kanye nezidingo zomuntu ngamunye. Ukwandiswa kwe-sodium kungase kuqinisekiswe .
- Izisindo ezithile zezemidlalo zesisindo (isb. Judo, ukulwa, ukuvuselela umzimba, ukugubha) kumele ziqinisekise ukuthi isimo se-hydration sihlolwe kangakanani ukuze kuqinisekiswe ukuthi umdlali akaphelelwa amandla.
- Ubufakazi okwamanje akwanele ukuvumela umkhuba wokungcolisa umzimba ngokufaka isisindo sokugcoba ngaphambi kokuzivocavoca nesiphuzo samanzi. Imiphumela emibi ye-Glycerol ingabandakanya ukucindezeleka kwamathumbu kanye nezinhlungu.
- Fundisa abazali nabaqeqeshi bezingane abagijimi ekuvuselelweni kabusha kanye nezibonakaliso zokuphelelwa amandla kwamanzi . Nciphise ukushisa ekushiseni futhi ukwandise isikhathi sokushintshwa kwamanzi. Hlola futhi ususe ingane emisebenzini ngokushesha uma izibonakaliso noma izimpawu zokuphelelwa amandla kwamanzi zikhona.
- Imicimbi emikhulu yezemidlalo idinga ukuhlelwa kusengaphambili nge-fluide eningi ekhona etholakalayo. Isimo sokungcolisa kufanele sihlolwe nsuku zonke ngaphambi kokuba abagijimi bavunyelwe ukuhlanganyela komcimbi. Qaphela ukuziphatha okungahambi kahle njengokudla kokuphazamiseka nokudambisa amandla emidlalweni yezemidlalo yesisindo. Izisebenzi ezanele zezemidlalo kufanele zitholakale ukuqinisekisa ukuthi i-hydration igcinwa kuzo zonke izindawo.
Izincazelo eziwusizo
Kunezimo eziningana nezinhlobo ezihlukahlukene ze-hydration ezingase zithinte umzimba wakho. Kufanele uthole imigomo nezincazelo ezilandelayo ezisetshenziselwa ukuxoxisana nokushintshwa kwamanzi, ibhalansi, ne-hydration eziwusizo:
- Ukwehla kwamanzi - ukutholakala kokuqukethwe kwamanzi emzimbeni okuphelele njengoba kulawulwa ubuchopho. Izinhlelo zomzimba zisebenza kahle kakhulu kulesi sizwe.
- Ukungena emzimbeni - okuqukethwe okwedlulele kwamanzi umzimba. Ukudla amanzi amaningi kakhulu. Umzimba ngokuvamile uvame uketshezi kwamanzi amaningi.
- I-Exercise-Associated Hyponatremia (EAH) - isimo se-fluid-electrolyte esibangelwa ukwehla kwamazinga e-sodium, evame ukuhambisana nokudla kwamanzi okuqhubekayo, nangesikhathi sokusebenza isikhathi eside. Kungenzeka kubulawe.
- Ukwehla kwamanzi - inqubo yokulahlekelwa ngamanzi emzimbeni. Ukulahlekelwa kwamanzi emzimbeni ngokuvamile kusuka ekujuleni, umchamo, ukuphefumula, indwangu, noma ukuhlanza.
- Ukuphefumula kwamanzi - ukungabi namanzi emzimbeni okubangelwa ukuqubuka kwamanzi omzimba noma okungahambi kahle. Ukuhlolwa kwezinga lezemidlalo (okunciphisa ukulinganisa = amaphesenti amabili kuya kuma-5 amaphesenti kanye nobunzima => amaphesenti amahlanu okwehluleka komzimba). Abadlali abanesiphithiphithi esingaphezu kwamaphesenti angu-5 abonisa njalo ukusebenza ngendlela engafanelekile, ukoma okwedlulele, ukuphathwa ikhanda, nezinye izimpawu. Kunzima ukushintsha ukulahlekelwa kwamanzi okwedlulele, ngisho nangesikhathi esilula sokuphumula.
- Ukuphuza isikhangiso i-ad libitum - ukuphuza isikhangiso ad libitum (isikhangiso lib) kusho "ukuphuza okujabulisayo." Ukusebenzisa ama-fluids uma ufisa nokuhlushwa okukhethwayo, ukunambitheka, ukuvumelana, izinga lokushisa, njll.
- Ukuphuza ukoma - Ukusebenzisa amanzi okushisa njengokoma. Leli cwaningo lihilela ukuchitha amanzi uma ukhiphe futhi uphuza ngokwanele ukunciphisa ukuzwa ukoma ngaphambi nangalo lonke lo msebenzi.
Ukulondoloza ukukhulelwa kwamanzi
Yonke imisebenzi yomzimba yomzimba ithonywa isimo sakho se-hydration. Umzimba uzozama ukulinganisela ukushintsha kwamanzi aphulukisayo ngokulahleka kokushisa kwangaphakathi nokujuluka, isibonelo. Ukulahleka kwamanzi okuvela ejubeni kuyisizathu esiyinhloko sokungcola emdlalweni wezemidlalo. Uma ukushintshwa okwanele kokuketshezi okwedlulele kungasetshenziswanga ukukhipha izinga lamanzi elahlekile ngokuthuthumela, ukuphuma kwamanzi okuhamba phambili kungaqhubeka. Umgomo njengomuntu osebenzayo ukugwema izimo ezinjengokudambiswa kwamanzi nokugcina isimo sokungcoliswa kwemvelo.
Ukukhulelwa kwamanzi kunomqondo olinganiselayo wamanzi omzimba olawulwa ubuchopho nokugcina umzimba wakho usebenza emazingeni aphezulu. Lokhu kusho ukuthi wenza umsebenzi wokuqapha umsebenzi wakho wamanzi kanye nokudla kwe-electrolyte ngaphambili, ngesikhathi, nangemva kokuzivocavoca. Eminye yezindlela zokulondoloza ukwelashwa ngokwemvelo ngokusho kweNational Athletic Trainer's Association (NATA) isitatimende sesikhundla lapho kusetshenziselwa ukushintsha kwamanzi kuhlanganisa:
- Ukubala izinga lakho lokujuluka, elisiza ukugcina kahle isimo se-hydration futhi ugcwalise ukulahlekelwa okuketshezi ngesikhathi somzimba.
- Hlola isimo sakho se-hydration ngokuhlola izinguquko zesisindo somzimba, umbala womchamo, imizwa yokuziphendulela, nokoma, okunikeza izici zokudinga ukuvuselelwa kabusha.
- Abagijimi kufanele baqale amasimu okuqeqeshwa ngokomzimba noma imicimbi eyenziwe kahle . Isebenzisa amamitha angu-500 wamanzi abizayo amahora amabili ngaphambi kokuba umcimbi unconywe.
- Ukusebenzisa ukudla okunomsoco nokuphefumula phakathi namahora angu-24 ngaphambi kokuba umhlangano noma umcimbi ubaluleke kakhulu.
- Abagijimi kufanele bavimbele ukuphelelwa amanzi emzimbeni kungabi ngaphezu kwamaphesenti amabili okulahlekelwa komzimba wabo ngesikhathi sokuzivocavoca okukhulu. Okufanelekile, ukulahlekelwa komzimba okuhlobene nokuzivocavoca komzimba kufanele kuthathwe indawo ngesikhathi esifushane.
- Iningi labantu lingagwema izinkinga ezilinganiselayo ngokuphuza uma zomile ngesikhathi nangemva kokuzivocavoca nokudla ukudla okunempilo.
- Ukuvuselelwa kabusha ngesikhathi sokuzivocavoca , abagijimi kufanele bahlose ukuphuza inani elincane elilingana nokuthuthumela nokulahleka komchamo.
- Isiphuzo sokuphumula kabusha esine-sodium, i-potassium, ne-CHO singasiza ukugcina i-blood glucose, ibhalansi ye-electrolyte, nokusebenza kwezemidlalo izikhathi zokuqeqesha ezihlala isikhathi esingaphezu kwemizuzu engu-50. Ukuhlushwa kwe-CHO kwesiphuzo ngamaphesenti angu-4 kuya kumaphesenti ayisishiyagalombili (60g / 1 L) Kunconywa ukuvimbela ukunciphisa izinga lokumamitha kwamanzi.
- Uma ukufinyelela kokudla kunciphile, abagijimi bangase bazuze ku-carbohydrate (CHO) -electrolyte isiphuzo ukuze basize isimo se-hydration, amandla, ne-electrolytes.
- Vumela izinsuku ezingu-5 kuya kwezingu-10 ukuthi zivumelanise nokushisa. Abagijimi abashisa ukushisa banamaphutha amancane amancane ahlobene nokuphelelwa amandla kwamanzi.
- Gwema ukuphuza ngokweqile kwamanzi ngesikhathi sokusebenza isikhathi eside (amahora angu-4) ukuvimbela ukudakwa kwamanzi (hyponatremia). Isiphuzo sokuvuselelwa kabusha kufanele sifake i-sodium, futhi ukungenisa kwamanzi akumele kudlule ukulahlekelwa ukuthunyuka ukugwema lesi simo.
- Ukudla isiphuzo sokuvuselelwa kabusha okuqukethe i-glucose kanye ne-fructose emva kokuzivocavoca ukwandisa izinga lokumamitha okumanzi. Inani le-glucose esiphuzo kufanele lilinganiselwe kumaphesenti angama-2 kuya ku-3 amaphesenti (2 kuya ku-3 g / 100 ml) ukunciphisa ingozi yokucindezeleka kwamathumbu nokugcina imithwalo efanele.
- Abadlali ababhekene nezimo zezokwelapha kufanele babonane nodokotela wabo mayelana nezincomo ze-hydration ukuze bagweme ukukhuphula izimo zabo.
Izingxenye eziqakathekile zemfundo ye-Hydration
Ukugcina isimo esifaneleko se-hydration kuyinto ebalulekile kubadlali kanye nabantu abasebenzayo. Izindlela zokuphumelela ze-hydration zingaphumelela lapho abagijimi, abaqeqeshi, abaqeqeshi bezemidlalo, nodokotela bethimba basebenza kulo mgomo. Izingxenye ezibucayi kakhulu zemfundo ye-hydration njengoba kuboniswe ku-National Athletic Trainer's Association (NATA) isitatimende sesikhundla lapho kusetshenziselwa ukushintsha kwamanzi kuhlanganisa:
- Fundisa abagijimi emiphumeleni yokuphelelwa amandla kwamanzi ekusebenzeni ngokomzimba.
- Yazisa abagijimi ukuthi bangabheka kanjani isimo se-hydration.
- Qhubeka Bhala ukubuyekeza Hambisa ukubuyekeza Ukubuyekeza kwami Buyekeza kusukela ku- Izibuyekezo Ukuba usizo Okusha kakhulu Isilinganiso Ukuba usizo Zonke izinhlobo Zonke izinhlobo Uhlobo lwakamumva Bhala ukubuyekeza
- Khuthaza abaqeqeshi ukuba baqinisekise ukuvuselela imindeni ngesikhathi sokusebenza kanye nemincintiswano, njengoba nje befuna ezinye izinto zokudoba kanye nemisebenzi yokubeka isimo.
- Yiba nezinga elifinyeleleka ukusiza abadlali ekuqapheleni isisindo ngaphambi, ngesikhathi, nangemva komsebenzi.
- Nikeza isisombululo esihle sokuvuselelwa ngomlomo (amanzi, ama-CHO, ama- electrolytes ) ngaphambi, ngesikhathi nangemva kokuzivocavoca.
- Sisebenzise i-hydration protocol phakathi nayo yonke imikhuba nemidlalo, futhi uyivumelanise njengoba kudingeka.
- Okokugcina, khuthaza umcimbi wokuhlela nokulawula ukuguqulwa ukuze unciphise izingozi ezihlobene nokuzivocavoca ekushiseni.
> Imithombo:
Aarthi Raman et al., Ukuguqulwa kwamanzi kubantu abadala baseMelika abangama-40-79 ubudala, i- American Journal of Physiology - Physiology Renal , 2003
> Brendon P. McDermott, PhD, ATC, FACSM et al., IsiTatimende seNkhundla kaKwaZulu-Natali abaQeqeshi abaQeqeshi abaFundile: Ukushintshwa kweMvelo kwaMzimbeni osebenzayo, Journal of Athletic Training , 2017
> Montain, Scott J., PhD, Izincomo Zezemidlalo, Imibiko Yamanje Yezemithi Yezemidlalo, I- American College of Sports Medicine , 2008
> Nuccio RP et al., Ukulinganisa kwamanzi emdlalweni wezemidlalo wezemidlalo Abadlali kanye nomthelela we-Hypohydration kwiCognitive, Technical, nokusebenza ngokomzimba, Journal of Sports Medicine (Auckland, Nz) , 2017
> SM Shirreffs, Hydration emidlalweni nokuzivocavoca: amanzi, iziphuzo zezemidlalo nezinye iziphuzo, i-Nutrition Bulletin, Journal of Nutrition British , 2009