Chii Chaunofanira Kuziva Nezve Mahwendefa eMunyu

Zvemukati

• Mahwendefa emunyu anobatsira riini kupera mvura?
• Paunenge uchidikitira zvakanyanya
• Kana maelectrolyte uye emvura ari mumuviri wako akaderera
• Kana yatorwa nemvura yakakwana
• Ndezvipi itsvo zvinoita nemunyu nemvura
• Piritsi yemunyu inobatsira
• Nzira yekuudza
• Munyu piritsi mhedzisiro
• Akawandisa sodium mazinga
• Yakakwidza kukanda kweropa nemamiriro eropa
• Dzvinyirira itsvo nemamiriro etsvo
• Mashandisiro awo
• Kutora

Kana iwe uri mumhanyi wedaro kana mumwe munhu anoshandira ziya rakanaka achirovedza muviri kana kushanda kwenguva yakareba, iwe unogona kunge uchiziva kukosha kwekugara uine mvura nemvura uye nekuchengetedza hutano hwakaenzana hwemamwe zvicherwa anozivikanwa se electrolyte.

Ma electrolyte maviri, sodium uye chloride, ndiwo makiyi musanganiswa mutafura yemunyu uye mumapiritsi emunyu. Aya mahwendefa ave achishandiswa kwemakore mazhinji kurapa kupisa kwekudziya uye kudzoreredza maelectrolyte akarasika kuburikidza nekutuka.

Mahwendefa emunyu, anozivikanwawo semapiritsi emunyu, haakurudzirwe zvakanyanya sezvaaimbove, zvichipiwa kuti zvinwiwa zvemitambo zvakazara nemamwe maelectrolyte, anosanganisira potasium, magnesium, uye phosphate.

Vamwe vanachiremba vachiri kukurudzira mapiritsi emunyu kuti ashandiswe zvishoma, asi nekuda kweimwe njodzi dzehutano dzinosanganisirwa, kushandiswa kwepiritsi yemunyu kunowanzoodzwa mwoyo mukufarira dzimwe sarudzo dzekumisazve mvura.

Mahwendefa emunyu anobatsira riini kupera mvura?

Mahwendefa emunyu anogona kubatsira mumamiriro ezvinhu anotevera:

• paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge waita
• kana usati watove wakanyoroveswa usati waitwa
• painotorwa nemvura

Muviri wako wakagwinya kana iyo mvura-sodium balance yakaringana.

Kazhinji, kunwa mvura yakakwana uye nekutevera kudya kunovaka zvakakwana kuti zvinhu zvese zvishande zvakanaka iwe uchiita zviitiko zvako zvezuva nezuva.

Paunenge uchidikitira zvakanyanya

Mumamiriro ezvinhu akaipisisa, sekupedzisa mamarathon kana kushanda kwemaawa kwakawanda mukutonhora kwakanyanya, unoisa mukana wekurasikirwa nehuwandu husina hutano hwemvura, sodium, uye mamwe maelectrolyte iwe aunoda kuti ushande zvine hutano.

Kana maelectrolyte uye emvura ari mumuviri wako akaderera

Kana ese ari maviri emvura uye ehydrate mazinga adonha zvakanyanya, kunwa mvura hakuna kukwana. Pasina sodium nemamwe maelektrolyte, muviri wako haugone kuchengetedza huremu hwakanaka, uye mvura yaunonwa inokurumidza kurasikirwa.

Kana yatorwa nemvura yakakwana

Rangarira kuti sero rega mumuviri wako uye nemuviri wese basa rinovimba nezvinwiwa kuti zvive zvine hutano.

Kutora mahwendefa emunyu usina kunwa mvura yakawanda kunogona kukonzeresa kusagadzikana kwe sodium. Izvi zvinomanikidza itsvo dzako kudzinga yakawanda yeiyo sodium mune weti uye ziya pasina kukuita kuti unzwe kuwedzerwa mvura.

Inotorwa nemvura, mapiritsi emunyu anogona kubatsira vanomhanya-refu uye vamwe vari panjodzi huru yekushaya mvura uye kupisa kupisa.

Ndezvipi itsvo zvinoita nemunyu nemvura

Kazhinji, itsvo dzinoita basa rakanakisa rekugadzirisa huwandu hwemvura uye sodium nekuchengeta mvura kana sodium kana nekuiburitsa mumurini sezvinotarisirwa nemamiriro ezvinhu.

Semuenzaniso, kana iwe ukadya yakawanda sodium nekudya chikafu chine munyu, muviri wako unobatirira kune imwe mvura kuyedza kuchengetedza iyo mvura-sodium muyero. Uye kana ukarasikirwa nemvura yakawanda kubudikidza nedikita, muviri wako unozoburitsa yakawanda sodium mune ziya kana weti kuyedza kuchengeta zvinhu zvakaenzana.

Piritsi yemunyu inobatsira

Mahwendefa emunyu anogona kupa zvinotevera:

• shanda senge yakanaka hydration uye yekudzosera mvura nzira kune marefu-marefu vatambi
• batsira kuchengeta mamwe ma electrolyte akaenzana
• batsira iwe kuchengetedza zvimwe zvinwiwa panguva yekuwedzeredza-simba uye basa repanyama

Kudya mapiritsi emunyu nemvura kuchadzorera ako masodium uye nekukubatsira iwe kuchengeta zvimwe zvinwiwa mukuita.

Mune gumi nematanhatu evarume vane hutano, vaongorori vakawana kuti sodium chloride solution-based hyperhydration yakaita basa riri nani rekubatsira varume kuchengetedza mvura panguva uye mushure mekurovedza muviri pane imwe nzira yekudzorerazve iyo inoshandisa glycerol.

Iyo glycerol nzira yaive yakanyatsorambidzwa mumakwikwi epasi rese emitambo neWorld Anti-Doping Agency kwemakore kusvikira yabviswa kubva pakurambidzwa runyorwa muna 2018.

Chidzidzo chegore ra2015 chakawana kuti yemumunyu munyu yekuwedzera yakabatsira kuvandudza kuwanda kwemagetsi emagetsi muropa uye kudzikisira kurasikirwa kwemvura panguva yehafu-Ironman mujaho. Rudzi irworwo runoita 1.2-mamaira kushambira, 56-mamaira bhasikoro kuchovha, uye 13.1-mamaira kumhanya.

Kurera huremu kunonyanya kuve nemvura mushure mekumhanya nhangemutange hakugari. Uye kurasikirwa nemvura yakawandisa - kunyangwe kwechinguva - kunogona kukanganisa maitiro ekushanda kwenhengo.

Kugona kudzikisa huwandu hwemvura dzakarasika, neyakafanira hydration uye electrolyte yekudyiwa, zvinogona kuita kuti aya marudzi ezviitiko zvisanyanya kutyisa.

Nzira yekuudza

Imwe nzira yekuyera yako hydration nhanho ndiyo ruvara rweweti yako.

Munyu piritsi mhedzisiro

Kushandiswa kwepiritsi yemunyu kunogona kutungamira kune anotevera madambudziko.

• kugumbuka mudumbu
• yakawandisa sodium mumuviri wako, iyo inowanzo gumisa kuva nenyota
• yakakwira BP
• njodzi dzakananga zvichienderana nemamiriro ehutano

Nehurombo, iko kushandisa kwehwendefa yemunyu kunouya nenjodzi dzakakura dzehutano, kusanganisira kushungurudzika kwemudumbu.

Akawandisa sodium mazinga

Kungova nesodium yakawandisa (hypernatremia) mumuviri kunogona kuita kuti unzwe kusagadzikana.

Zviratidzo zve hypernatremia zvinosanganisira:

• nyota yakanyanya
• kuneta uye kushoma simba
• kuvhiringidzika
• kunetseka kuisa pfungwa

Yakakwidza kukanda kweropa nemamiriro eropa

High sodium mayero anogona kukwidza kuwedzerwa kweropa, saka vanhu vane yakakwira BP (hypertension) vanotora antihypertensive mishonga vangangoda kudzivirira mapiritsi emunyu uye ine yakanyanya-sodium kudya.

Mahwendefa emunyu uye yakawedzera sodium inogona kuita kuti mishonga yehypertension isanyanya kushanda.

Vamwe vanhu vane yakaderera BP (hypotension) vanotora mapiritsi emunyu pazano ravanachiremba vavo, asi vanofanirwa kungwarira zvakanyanya kana vachitorawo mishonga yekusimudzira BP, senge midodrine (Orvaten).

Dzvinyirira itsvo nemamiriro etsvo

Kana iwe uine dambudziko reitsvo, kuwanda kwesodhomu kunowedzera kunogona kukuvadza mamiriro ako nekuisa yakawandisa kuomesa pane itsvo kuyera sodiamu uye emvura mazinga.

Kudya munyu wakawandisa, semuenzaniso, kunomanikidza itsvo kuburitsa yakawanda mvura uye sodium kuti iunze iwo sodium mazinga ezasi kune hutano hwakanaka.

Mashandisiro awo

Paunenge uchiedza mapiritsi emunyu, ita zvinotevera:

• Verenga izere zvigadzirwa zvinyorwa, electrolyte, uye kuputsika kwemamineral.
• Inwa mvura yakawanda.
• Tevera mazano uye shandisa mazano kubva kuvashandi vezvokurapa.

Kunyangwe ivo vachigona kutengwa pamusoro pekambani uye pasina mushonga, mapiritsi emunyu anoshandiswa zvakanyanya nekutarisisa kwechiremba.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wakaita

Mimwe mhando yemapiritsi e-sodium chloride anewo potasium, magnesium, uye mamwe maelectrolyte.

Tarisa chinyorwa chechero chekuwedzera kuti uone kuti ingani yezvimwe zvinoshandiswa zvirimo mukati, kunyanya kana chiremba wako akakurudzira kuti utapudze kunwa kwako kweimwe mineral.

• Chii: Mahwendefa akajairika emunyu ane 1-gramu mapiritsi ane mamirigiramu mazana matatu kusvika mazana mana esodium.
• Panguva ipi: Mahwendefa aya anonyungudika mune angangoita mana emvura uye anonwa munguva pfupi isati yatanga kana panguva yekurovedza muviri kana basa rakaoma.

Kana isiri kushandiswa, mapiritsi emunyu anofanirwa kuchengetwa pakushambidzika kwemukati munzvimbo yakaoma.

Kutora

Nepo mahwendefa emunyu angave akachengeteka uye achibatsira kune vanomhanya vari kure nevamwe vanoshanda ziya rinodikitira, havazi vevanhu vese kana veese mamiriro.

Vanhu vane chirwere cheBP kana chirwere cheitsvo vanofanira kuzvidzivirira. Chero ani anodya kudya kwakadzikama uye asingabatanidzwe mune yakasimba, mitambo yekutsungirira pamwe anowana sodiamu yakakwana kuti arege kupisa kupisa uye mamwe matambudziko ane chekuita nekupisa.

Kana iwe uchida kuziva nezve mapiritsi emunyu, kana ukaona kuti unowanza kupisa kupisa uye kupera mvura paunenge uchishanda, bvunza chiremba wako kana ichi chigadzirwa chingave chakakukodzera.

Chiremba wako anogona kukurudzira zvinwiwa zvemitambo zvakapfuma mumagetsi, asi kana iwe uchida kudzivirira iyo shuga mune izvo zvinwiwa, tarisa kana mapiritsi emvura nemunyu achizokubatsira pane iwo marefu anomhanya kana mazuva anopisa uchiita basa repayadhi.