Ukubamba, noma "ukushaya udonga," igama elithi abagijimi abaningi bayayibona. Nakuba akuyona into eyoyithokozela, uma ubhonkco, uzokwazi. Kuyinto engaqondakali-umuzwa wokubuthakathaka obunzima, ukukhathala, ukudideka nokudideka into ongafuni ukuyenza kaningi.
Izimbangela Zokubheka Ngesikhathi Sokukhuthazela Ukuzivocavoca
Impendulo emfushane yukuthi ukudonsa kubhekisela ushukela wegazi ophansi (u-hypoglycemia), futhi uvele uvele uphethiloli womzimba wakho nobuchopho bakho.
Impendulo ende yinto encane kakhulu. Izindlela zamandla ezihlinzekela uphethiloli wokuzivivinya isikhathi eside zixhomeke ekuhlinzekeni okwanele nokuqhubekayo kwe-glucose ukugcina imisipha yakho ingena. Uthola le glucose emithonjeni eminingana:
- I-bloodstream yakho-eyasetshenziswa phezulu phakathi nemizuzu embalwa yokuzivocavoca okusezingeni level.
- Amaseli wakho we-muscle-angaphatha abantu abaningi ngomsebenzi wokugcina umzuzu angu-90.
- Isibindi sakho-sikhipha i-glucose engxenyeni yegazi ukuhambisana nesidingo.
Ngesikhathi sokuphumula, lokhu kungaba nokuningi kweglucose ukugcina yonke imisebenzi yakho yomzimba iqine amahora ngesikhathi. Kodwa ngesikhathi sokuzivocavoca okukhulu kakhulu njenge-bike yamahora amahlanu noma i-Ironman triathlon, ungasebenzisa ngokushesha yonke i-glucose yakho egcinwe. Uma ungaqhubeki ukufaka uphethiloli oluthe xaxa, lokho kungachaza inhlekelele emzimbeni wakho nasemqondweni wakho.
Akuzona nje imisipha yakho edinga i-glucose ukuthi isebenze kahle. Ubuchopho bakho budinga i-glucose futhi.
Uma usebenzisa yonke i-glucose ohlelweni lwakho futhi "shaya odongeni," ngeke nje uhambe kancane bese uyeka ukusebenzisa; ungase uhlangane nezimpawu ezihlukahlukene zemiqondo.
Izimpawu Nezibonakaliso
Uma ubuka imicimbi ye-Ironman triathlon, uzothola abangaphezu kweyodwa umdlali ohamba phambili esikoleni, ebonakala enesidingo, edidekile, futhi ephazamisekile.
Laba bonke abagijimi abaqede kakhulu izitolo zabo zeglucose.
Ukuntuleka kweglucose egazini lakho kunezimo zomzwelo nezengqondo ngaphezu kwemvelo. Lapho amazinga egazi le-glucose awela phansi kakhulu, into yokuqala oyothola yizinkinga eziqhubekayo zokuhlukumeza imisipha. Uzozizwa uhamba kancane, unzima futhi unobuthakathaka. Uma uqhubeka, ukuzikhandla ngokomzimba kuya kuba nzima futhi ungase uqale ukuzwa ukuthuthumela nokuthuthumela, ukujuluka nokuntuleka kokusebenzisana. Ungase uzizwe ulambile ngokweqile noma ungenaso isifiso nhlobo.
Kuleli phuzu, umzimba wakho uvikela ubuchopho bakho ngokuvala imisipha yakho. Ngokushesha, ubuchopho bakho nesistimu yezinzwa kuzothinteka, futhi umphumela yizimpawu zomqondo nezingokomzwelo zokubamba. Ukuzivocavoca, ukukhanya okukhanyayo, umhubhe-mbono, kanye nokudideka konke okuhlangenwe nakho okuvamile. Ukukhathazeka, ukwesaba, ngisho nokucasuka kanye nobutha kungase kuthuthuke kwabanye abantu. Abanye abadlali banomuzwa wokucindezeleka okukhulu. Ngokweqile kakhulu, i-hypoglycemia ingabangela ukuhlukunyezwa ngisho ne-coma.
Noma ubani angabhonsa uma engadli kahle ngesikhathi sokuzivocavoca okukhulu . ULance Armstrong ubanjwe ngesikhathi ekhuphuka eplanini laseCol de de Joux e-Alps eFrance phakathi no-2000 Tour de France.
Ngaleso sikhathi, wakhumbula njengosuku olubi kunazo zonke ebhayisikili ayekade enalo.
I-Bonking ivame ukuhamba ngebhayisikili kunezinye zezemidlalo ngoba ukudayisa kubangela ukulimala okuncane komzimba kunento efana nokugijima, ngakho-ke ungaqhubeka nokuhamba ngebhayisikili ngamandla amakhulu kakhulu emahoreni ekugcineni. Isici esinqunyelwe kubagibeli bamabhayisikili abanobuhle obunemisipha eqeqeshwe kahle sivame ukuba namandla atholakalayo kunokukhathala kwemisipha. Kodwa-ke, abaningi abagijimi kanye namathrenti bazothola emgwaqweni ukuya ebhonkini, ikakhulukazi phakathi komncintiswano.
Okufanele Ukwenze Uma Uthokoza
Uma nje uzizwa noma iyiphi yalezi zimpawu eziyisixwayiso, ikakhulukazi uma usebenzise isikhathi esinzima amahora ambalwa, yeka ukuvivinya umzimba, udle amanye ama-carbohydrate alula angashelwa ngokushesha.
Imithombo engcono kunazo zonke iziphuzo ezinoshukela ezifana neziphuzo zezemidlalo ezifana neGatorade noma i-Powerade, ijusi yezithelo, noma i-gel yamandla egezwayo ngamanzi amaningi ukuze ungene emzimbeni wakho ngokushesha. Okunye okukhethwa kukho kukhona ushukela oqondile njengama-candies aqinile, ama-gumdrops noma i-jelly ubhontshisi. Imigoqo yamandla kanye nokudla okuqinile kugcwele ama-carbohydrate anzima ukuthatha isikhathi esiningi ukucubungula, ngakho-ke akusizi kangcono ngesikhathi sesibhonki.
Uma ubamba ibhonki kusenesikhathi, ungase ukwazi ukugibela-nakuba kungase kube kancane-futhi uphelele nge-glucose ne-carbs. Kodwa uma ushaya ngempela udonga, kufanele ume, udle, uphinde ululame ngaphambi kokuqhubeka nokuzivocavoca.
Cela Usizo Uma Uthola
Esinye esibalulekile ekuqapheliseni nasekubuyiseni okuvela kubhonki kufanele uqaphele ukuthi ungase ucabange ngokucacile. Ngenxa yalesi sizathu, kuwumqondo omuhle ukucela usizo. Makube nomunye umuntu lapho elula, ikakhulukazi uma ukhetha ukuqhubeka. Sebenzisa uhlelo lwe-buddy ukuvimbela ukwehla okungaphezulu, futhi uqinisekise ukuthi ugibele ngokuphepha. Ngesandla sakho, zama ukulalelisisa okwenzekayo okuzungezile futhi uqhubeke ungena nawe njalo.
Indlela Yokuvimbela I-Bonk
Ukuze uvimbele ushukela wegazi lakho ekungeneni kumazinga ayingozi, ama-bonk-inducing, kuwukuhlakanipha ukudla ngendlela efanele nokudla ngezikhathi ezithile. Uma usebenzise amahora angaphezu kwamahora amabili, zama ukudla okuncane njalo imizuzu engu-15 ukuya kwangu-20. Akukhathazi ngempela ukuthi yini oyidlayo, uma nje isebenza kuwe. Abanye abagijimi bathanda imishini yamandla ukuze kube lula kepha ukudla okunjengezithelo, amantongomane, i-PB & J, kanye ne-pretzels yonke isebenze kahle. Zama ukudla okuhlukile ukuze uthole okuthandayo ngaphambi kokuncintisana. Bese, bamba ngecebo lakho.
Ukuqaphela Izimpawu Zakho Zemixwayiso Yomuntu Bonk
Khumbula ukuthi ukuthuthukisa ushukela ophansi wegazi akugcini nje ukuhlobana nokuthi usebenzise kangakanani nokuthi usheshe usebenzise kanjani. Kubuye kuxhomeke ekutheni izitolo zakho ze-glucose zigcinwe kanjani ngaphambi kokuhamba kwakho, ukuthi umzimba wakho usebenza kangakanani ekufinyeleleni nasekuhlinzeni i-glucose, nezinye izinto ezihlukahlukene ezihlanganisa izimo, indawo, nesimo sezulu.
Ukwazi umzimba wakho futhi uqaphele ukuthi uzizwa kanjani kubaluleke kakhulu kunokudla nokuphuza esimisweni. Ngokuhamba kwesikhathi, uzothola izimpendulo zakho eziyingqayizivele kumshukela wegazi ophansi, lapho kungenzeka ukuthi kwenzeke, nokuthi ungamisa kanjani ekubikeni.
Imithombo:
> I-Hypoglycemia (i-Low Blood Sugar). Umtholampilo waseCleveland. https://my.clevelandclinic.org/health/diseases/11647-hypoglycemia-low-blood-sugar.
> Kerksick CM, Arent S, Schoenfeld BJ, et al. Umphakathi wamazwe omhlaba wezemidlalo ukuma kwesimo sokuma: isikhathi sokondla. I-Journal ye-International Society of Sports Nutrition . 2017; 14 (1). i-doi: 10.1186 / s12970-017-0189-4.
> I-Rapport BI. Izindlela Zokunciphisa Izindlela Zokunciphisa Ukusebenza Okulinganiselwe Kwabagijimi beMarathon. PLoS Computingational Biology . 2010; 6 (10). i-doi: 10.1371 / iphephandaba.pcbi.1000960.