Chaizvoizvo Nei Uchiwana Dumbu Ache Mushure meKurovedza

Zvemukati

• Zvinokonzeresa Zvinokonzeresa - uye Mhinduro - dzeMatumbu Aches Panguva uye Mushure mekushanda
• Mishonga
• Kusimba Level
• Fitness Chikamu
• Kupera mvura mumuviri
• Kudya
• Mahomoni
• Maitiro Ekuita neDumbu Ache Mushure mekushanda
• Dumbu Dambudziko reVamhanyi
• Matambudziko Emudumbu KumaBiker
• Dumbu Matambudziko eVashambi
• Simba Kudzidzisa Matambudziko Emudumbu
• Uchiri Kurwadza Mudumbu Mushure meKushanda? Edza Aya Akasarudzika Dumbu Soothers
• Ongororo ye

Pazvinhu zvinoyevedza zvaunogona kuita pazuva, kurovedza muviri pamwe hachisi chimwe chazvo. Shandisa nguva yakakwana kumhanya, kuchovha bhasikoro, kana kukwira makumbo munzira dzekunze uye unodzidza kugadzikana nemabasa emuviri asina kutaurwa mukutaurirana kwakanaka. Asi zvisinei kuti ungave wakarongeka sei, kuuya kuzosangana nedumbu rakanyanya (kazhinji, kushushikana mudumbu mushure mekushanda) hazvisi nyore. Vaya vakamhanyira iyo Porta-Potty kana kufunga kuti vaizorutsa panguva yeCrossFit vanoziva kungonzwa.

Kana paine kunyaradzwa, hausi wega. Ongororo ichangoburwa yakawana kuti kusvika pamakumi manomwe muzana evatambi vanobata nezvinetso zveGI. Dzimwe nyanzvi dzinoisa nhamba yacho zvakanyanya. "Inenge chikamu che95 kubva muzana chevatengi vangu vanosangana nedambudziko reGI munguva yebasa ravo," anodaro Krista Austin, Ph.D., murairidzi uye muvambi wePerformance and Nutrition Coaching muColorado Springs, Colorado. Zviratidzo zvinowanzoitika zvinoverengwa sePepto-Bismol jingle: kusvotwa, chirungurira, kusadya, uye manyoka. (Yakabatana: Zvinoshamisa Zvinhu Zvichikuvadza Kugaya Kwako)

Vanhu vane vaginas vanowanzo kusangana nemudumbu kurwadziwa mushure mekurovedza muviri (kana panguva) kupfuura avo vanozvarwa nepenis; mahormone anogona kunge ari kupa mhosva. "Pakati pevarwere ve25,000 vatinoona gore negore, 60 muzana vakadzi, uye vanodarika varume mukuongorora zvirwere zveGI zvinoshanda, zvakadai sechirwere chinogumbura," anodaro gastroenterologist J. Thomas LaMont, MD, purofesa wemishonga paHarvard Medical School. . "Kurovedza muviri, kunyanya kumhanya, kunowanzounza zviratidzo." Uye kunyangwe mudumbu kutambudzika kusingawanzo kuva tyisidziro yehutano, zviratidzo zvinonyadzisa zvinogona kudzivirira vanorwara kuwana rubatsiro uye kuvadzikisira kubva mukurovedza muviri zvachose.

Saka, kana ukaona uchinetseka, "sei dumbu rangu richirwadza mushure mekushanda," hezvino zvaunofanira kuziva: Paunotanga kurovedza muviri, mhasuru dzaunonyanya kuvimba nadzo (semuenzaniso quads yako panguva yekumhanya) inokwikwidza nayo. zvomukati mako nokuda kweropa. Nhengo dzako dzinoda ropa kugaya; mhasuru dzako dzinochida kuti uwane simba paunenge uchirovedza muviri. (ICYMI, uyu ndiwo musiyano chaiwo pakati pesimba remhasuru uye kutsungirira kwemhasuru.) Nekuda kwekuti simba rinodiwa nequads rako rakakura, mitezo yako inorasikirwa uye muviri wako unonongedzera yakawanda yeropa rayo kuyerera kusvika kumakumbo ako. Nekudaro, iyo gastrointestinal system inosara iine mashoma zviwanikwa zvekugaya chikafu nemvura yawakatora usati kana panguva yako yekurovedza muviri.

Ichi ndicho chikonzero, kunyangwe maminetsi makumi maviri chete mukati, iwe ungangotanga kunzwa kuda kusvotwa panguva yako yekurovedza muviri. "Vamwe vanhu vanogona kurovedza muviri zvakadzikama mushure mekudya maminitsi gumi nemashanu vasati varovedza muviri. Vamwe havagoni kudya chero chinhu mukati memaawa maviri kana kuti vanonzwa vakazvimba uye vane usimbe," anodaro Bob Murray, Ph.D., muvambi weSports Science Insights. , boka rekubvunzurudza iro rinonyanya kuita saizi uye mitambo yemitambo muFox River Grove, Illinois.

Zvinokonzeresa Zvinokonzeresa - uye Mhinduro - dzeMatumbu Aches Panguva uye Mushure mekushanda

Tarisa uone zvimwe zvezvinhu izvo zvinowanzo fungwa kuti uwedzere mukana wako wekusvotwa uye nzira dzaunogona kudzivirira manzwiro aya anotyisa (uye uchidzokorora pachako kuzvibvunza, "nei mudumbu mangu muchirwadza mushure mekushanda kunze?") Mune ramangwana.

Mishonga

Kunyange zvazvo zvichikosha nguva dzose kutora chipimo chinokurudzirwa chemushonga upi zvawo, nyatsoteerera kunwa kwako kwemishonga inorwisa kuzvimba; kuwandisa kweibuprofen kana naproxen kunogona kukonzera kusvotwa, anodaro Daphne Scott, MD, chiremba wekutanga wemishonga yemitambo paHospital for Special Surgery muNew York City. Saka kunyangwe zvingave kuyedza kuvhara marwadzo emabvi ako neOTC anti-inflammatories kuti upfuure nekuita basa rakaoma iroro, imwe yakawandisa inogona kukusiya uchirwara.

Zvekuita: Usambofa wakatora zvinopfuura zvinokurudzirwa pabhokisi kana kupfuura zvakatemwa nachiremba wako. Uye kana uchitora anti-kuzvimba, ita saizvozvo post-Workout panzvimbo. (Uye idya chimwe chezvikafu gumi neshanu zvinorwisa-kuzvimba zvechisikigo marwadzo-tamer.)

Kusimba Level

Zvinoshamisa kuti kusvotwa kunokonzerwa nekurovedza muviri kunogona kuitika chero kumhanya uye chero kusimba. Dr.Scott vanoti kurovedza muviri kwakanyanya kunogona kuwedzera mukana wako wekusvotwa panguva yekurovedza muviri nekuda kwechokwadi chekuti paunoshanda zvakanyanya, ndipo paunonyanya kukumbira muviri wako; zvisinei, kuda kurutsa kunogona kuitika chero padanho rekuwedzera. "Izvi zvinofungidzirwa kuti zvakakonzeresa danho rekugadzirisa," anodaro, asi manzwiro nekufunganya zvinoita basa rakakura zvakare. "Kana iwe uchinetsekana kana kufara pamusoro pemakwikwi. Kana iwe uri kuyedza jimi nyowani kana mutsva maitiro ekurovedza muviri, kufara kwekutya kunogona kukukonzera kuti uve neshungu mukati kana kushushikana mudumbu mushure mekushanda."

Zvekuita: Kujimu? Deredza kumhanya kwako kana kuramba kusvika kunzwa kwadzikira - kazhinji nekukurumidza mushure mekudzora kana kumira kufamba, anodaro Dr. Scott. Mukirasi? Dr. Scott vanokurudzira kungotora nhanho kumashure, kunonoka, uye kujoina boka racho kana iwe uchinge wave kunzwa zviri nani. Rega kukwikwidza mukati iwe pachako; kana ukarwara hapana anokunda.

Fitness Chikamu

Kunyangwe zvine musoro kufunga kuita maekisesaizi-kunokonzeresa kusvotwa kunogona kuitika kana anotanga azvisundidzira zvakanyanya, nekukasira, zvachose chiitiko chacho hachina kusarura kune chero hunyanzvi hunyanzvi. Muchokwadi, kushungurudzika kweGI kwakajairika pakati pevamhanyi vanotsungirira vakadai sevamhanyi vemujaho wemujaho kana vatyairi venguva refu - vamwe vevamhanyi "vane chimiro" vari munyika. Chimwe chidzidzo chakabudiswa mumagazini Appetite vakaedza zvidzidzo zvevarume vakasiyana-siyana uye mazinga ekugadzirisa, achivakumbira kuti vatsanye, vadye kare, kana kudya zvakananga mushure mekuita maekisesaizi uye vakaona kuti kudya kwechikafu uye kukwirira kwepamusoro kwakakanganisa kusvotwa panguva yekurovedza muviri, asi hutano uye chiyero chekugadzirisa hazvina. "Kudzidzira hakuna kuderedza kusvotwa kunokonzerwa nekurovedza muviri," vakashuma kudaro vatsvakurudzi.

Zvekuita: Enderera mberi kuburikidza nezera rako rekusimba mumatanho. Usaedze nyanzvi-chikamu chekickboxing kirasi kana usati wamboyedza nzira yacho kare. Hapana chinonyadzisa kutanga kubva pasi - chete kumusoro kubva ipapo!

Kupera mvura mumuviri

Panguva yekurovedza muviri, ropa rinoyerera richibva mumatumbu ako, rakanangana nemhasuru dzakakura dzekushanda. Dambudziko nderekuti, kusakwana kwe hydration kunokanganisa kuwanda kweropa kupomba kuburikidza nemuviri wako, izvo zvinogona kuwedzera iyo GI kushushikana uye gut immobility - aka kuti dumbu rinorwadza mushure mekuita basa - rataurwa pamusoro apa.

Zvekuita: Mhinduro iyi yakatwasuka sezvainowana: inwa mvura yakawanda, kakawanda. Uye kwete chete paunenge uchirovedza muviri: "Ziva yako hydration mukati mevhiki." (Inoenderana: Iwo 16 Akanakisa Mabhodhoro eMvura eKushanda, Kukwira makomo, uye Mazuva ese Hydration)

Kudya

Zvichida mumwe wevatambi vakuru mumutambo wekudzidzira-kusvotwa ndiko kudya kwako. Kudya chikafu chikuru uye kuenda kumusasa webhoot nguva pfupi mushure inzira iri pachena yekurwadziwa nemudumbu mushure mekushanda. Zvisinei, Dr. Scott anotaura kuti kurega kudya kana kusadya kudya kweprotein uye carbs kunogonawo kuita basa. Kuguta uye dumbu rako harizowana nguva yakakwana yekuzeya zvakanaka. Nzara? Dumbu risina chinhu rinoita kuti mvura yako itenderere padumbu rako ichiita mafungu. Zvinogona kutora nguva kuti udzidze zvakanakira dumbu rako, sezvo zvakasiyana kune wese. (Yakabatana: Izvo Zvakanakisa Zvekudya Kudya Pamberi uye Mushure meKushanda)

Zvekuita: Ongorora yako pre-, panguva-, uye post-workout madyiro. Kana iwe usingawanze kudya kwenguva yakareba usati wadzidzira, edza kuva nechingwa chidiki maminetsi makumi matatu kusvika paawa zvisati zvaitika, anodaro Dr. Scott. Sezvineiwo, kana iwe uchiwanzodya zvakanyanya usati waita maekisesaizi, edza kuderedza huwandu hwekudya uye kuchitsiva nemafuta mashoma ane hutano, carbs, uye mapuroteni senge nuts kana nut butter pachidimbu chetositi, anodaro.

Mahomoni

Iwe unoziva neyakanaka mahormone shanduko inoitika nekurovedza muviri (mamwe endorphins! Mashoma cortisol!). Asi Dr. Scott vanoti pane zvakawanda zvakasiyana dzidziso yekuti mahormone angakanganisa sei zviratidzo zveGI senge kushungurudza panguva yekurovedza muviri. “Imwe fungidziro ndeyekuti mahormone anoburitswa muuropi zvoita kuti pabude catecholamines (mahomoni anoburitswa neadrenal glands), izvo zvinogona kuzokonzeresa kunonoka kubuda kwegastric,” anodaro.

Zvekuita: Tora kumbomira kana iwe uchinzwa kuda kusvotwa panguva yako yekurovedza muviri, wozobatana nemutambo paunenge uchinzwa zvirinani. Iwe unogona achiri kukumbundira aya epfungwa hutano bhenefiti yekurovedza muviri.

Maitiro Ekuita neDumbu Ache Mushure mekushanda

Chinokosha kuziva kuti ndeapi madambudziko anokwanisa kuperekedza chiitiko chako chaunofarira kugwinya uye kudzidzira nzira dzakangwara dzekudzikamisa.

Dumbu Dambudziko reVamhanyi

• Abdominal cramping
• Manyoka
• Side stitches

Yese iyo pavement-pounding inosundira gastrointestinal turakiti uye nezviri mukati, zvichikonzera kudzikira kweGI matambudziko. Dzidzo dzakawanda dzakawana kuti dzinosvika makumi mashanu kubva muzana evamhanyi-marefu anomhanya vanotaura matambudziko senge kupwanya uye manyoka panguva yechiitiko. Masisitimu epadivi (ayo anosiyana-siyana kubva pakakora kashoma kusvika pakurwadzisa kwakapinza padumbu remimba yako) zvinokonzerwa ne "giravhiti uye kufamba kwechisimba kwekumhanya, uko kunokanganisa matishu akabatana mudumbu," anodaro Murray. (Yakabatana: Nyore Yoga Inobata Iyo Inogona Kubatsira NeKudya.

Gadzirisa iyo nekukurumidza:Kuti uendese ropa kumatumbu ako, dzora nhanho yako kudzamara moyo wako waderera kusvika padanho rakanaka. Pamakona emativi, chinja nhanho yako, dzikira pasi, kana kumonyanisa torso yako zvinyoronyoro munzira yakatarisana nedivi rako ache. Chimbichimbi chechokwadi? Tsvaga padyo Porta-Potty kana muti muhombe. Iwe hauzove wekutanga kana wekupedzisira kuita kudaro, vimba.

Zvidzivirire:

• Hydrate. Imwa 4-6 maunzi emvura mukati memaminetsi gumi nemashanu kusvika makumi maviri panguva yako yekurovedza muviri, uchichinjana pakati pemvura nemitambo zvinwiwa kwenguva yakareba yekudzorera maelectrolyte, anodaro Ilana Katz, RD, nyanzvi yemitambo muAtlanta.
• Bvisa soda. Cola dzimwe nguva inoshandiswa senge pre-mujaho chinwiwa nekuda kwekukurudzira kweiyo caffeine uye shuga. Asi kabhoniya mweya mabhuru anokonzera kutumbuka, anodaro Katz.
• Dodge mafuta. Nix kudya kwemafuta zuva rakazara kusati kwaitwa maekisesaizi makuru nekuti mafuta nefiber zvinogayiwa zvishoma nezvishoma kupfuura carbs kana protein. Zvakare, chikafu chine lactose (dairy), sorbitol (isina shuga chingamu), uye caffeine inogonesa iyo GI turakiti. Vadzivise kutanga maawa mana usati wamhanya, anodaro Kevin Burroughs, MD, chiremba wemitambo muConcord, North Carolina.

Matambudziko Emudumbu KumaBiker

• Acid Reflux
• Kuzvidya mwoyo

Kusvika pa67 muzana yevatambi vanowana acid Reflux, zvichienzaniswa neinenge gumi muzana yehuwandu hwevanhu, maererano nechidzidzo chePoland. Zvakajairika mumabhasikoro nekuda kwenzvimbo yavo yekumberi-yakatasva yekutasva, iyo inowedzera kumanikidza padumbu uye inogona kuendesa mudumbu acid mukusimudzira esophagus, anodaro Carol L. Otis, MD, chiremba wezvemitambo muPortland, Oregon. (Yakabatana: Sei Iwe Uchirwadziwa neKurwadziwa paunenge Uchirovedza muviri)

Gadzirisa nekukurumidza:Chinja chinzvimbo chako kuti ugare wakatwasuka muchigaro. Kana zvichiita, zorora zvishoma paunenge uchikwira uye famba kwemaminitsi mashomanana. Rega kudya uye kunwa kusvikira zviratidzo zvaderera.

Zvidzivirire:

• Iva anoshingaira. Usati warova mugwagwa, funga kutora OTC antacid, yakadai saMaalox kana Mylanta, kunyanya kana iwe uchikwanisa kuita reflux. "Mushonga unodzivirira izophagus nekumonera mutete, uchideredza kutsva kana uine matambudziko e Reflux uchichovha bhasikoro," anodaro Dr. Otis.
• Nyatsoita mamiriro ako. Kuchengeta musana wako wepamusoro wakafuratira pane kuvhima pamusoro pezvibato zvako kunoderedza kudzvanya paabs yako, anodaro Dr. Burroughs. Uye ita shuwa kuti chigaro chako chakagadziridzwa kureba kwako: Kunyanya kana kuderera kunochinja chimiro chako, kuwedzera kushushikana mudumbu, zvichitungamira kune reflux.
• Idya zvishoma. Masimbi emagetsi uye chikafu chakafanana zvinogadzira zvinwiwa zviri nyore panguva yekuchovha bhasikoro, asi mamwe emabhasikoro anoruma zvinopfuura izvo matumbu avo anogona kubata zvakanaka. Kwevatasvi veisingasviki awa, svetuka zvinwiwa. Kupfuura maminitsi makumi matanhatu? Shandisa mazana maviri kusvika mazana matatu emakoriori e carbs akareruka, senge zvinwiwa zvemitambo, magels, uye mabhawa, mukati meawa yega yega kubatsira kuchengetedza tsandanyama. (Yakabatana: Zvakaipa Kudya Bhawa reMagetsi Mazuva ese?)

Dumbu Matambudziko eVashambi

• Kubata mudumbu
• Belching
• Bvunza
• Nausea

"Vamwe vanoshambira vanobata mweya wavo vasina kufema apo zviso zvavo zviri pasi pemvura. Izvi zvinoreva kuti pavanotendeutsa misoro yavo kuti vafeme, vanofanirwa kufuridza nekufema panguva imwe chete, izvo zvinoita kuti vade kumedza uye kumedza mweya nemvura," anodaro Mike Norman, muvambi weChicago Endurance Sports, anodzidzisa vanoshambira uye triathletes. Dumbu rizere nemweya rinogona kutungamira kukudzika; kuchera mvura panguva yekushambira kwemunyu kunogona kukonzera kupwanya mudumbu.(Nenzira, kana iwe uchigara uchizvimba, iwe unofanirwa kuziva nezve ichi chirwere chekugaya.)

Gadzirisa nekukurumidza:Kunyanya kupwanya uye kuputika kunoitika panguva yemaburi-pasi kurohwa (zamu uye yakasununguka), saka flip kumusana kwako uye kurerutsa kumhanyisa kusvikira kurwadziwa kwapera. Zvakare, edza kutsika mvura kwemaminetsi mashoma kuti uchengete muromo wako pamusoro pepamusoro, anodaro Norman.

Zvidzivirire:

• Fema zvirinani. Maitiro akakodzera anobatsira iwe kuwana okisijeni nekuedza kushoma. Iwe unogona kunzvenga mafungu - uye vako vakwikwidzi - nekudzidza kufema kumativi ese maviri. Paunotenderedza musoro wako kuti ufeme, edza kutarisa pasi pehapwa yako, kwete kumberi, kuti usawane mukanwa wemvura. Zvishoma nezvishoma exhale kuburikidza nemuromo wako paunodzosera kumeso kwako kumvura.
• Pfeka chivharo. Mumvura yakashama yekushambira, kuputika, mvura inotonhora inogona kukonzera kusagadzikana uye kusvotwa. Kushandisa kepisi yekutuhwina kana zvivhariso zvenzeve zvinogona kubatsira kugadzirisa matambudziko.

Simba Kudzidzisa Matambudziko Emudumbu

• Acid Reflux
• Kuzvidya mwoyo

"Kutakura pasi kusimudza huremu wakabata mweya wako, izvo zvinowanzoitwa nevanhu panguva yekudzidziswa simba, zvinowedzera kumanikidza pane zviri mudumbu uye zvinogona kumanikidza asidhi kumusoro mudumbu," anodaro Dr. Otis. Izvi zvinotungamira pakurwadziwa kwepamoyo uye kuzvimba. Muchokwadi, vanhu vanosimudza zviyereso vanowana kuwedzera kufunga kupfuura avo vanoita mimwe mitambo, kunyangwe kuchovha bhasikoro, sekutsvaga kwakaburitswa mumagazini. Mishonga & Sayenzi muMitambo & Exercise. (Yakabatana: Idzi Nyaya Dzakasimba Dzinokukurudzira Iwe Kuti Utange Kusimudza Kurema Kurema Kurema)

Gadzirisa nekukurumidza:Pikisa antacid yepakati-yekurovedza muviri. Kunwa mvura kunobatsirawo kusuka acid kumaodzanyemba.

Zvidzivirire:

• Tarisa pane fomu. Dzidzira kufemesa paunenge uchikokera tsandanyama dzako kuti usimudze huremu uye kufemereka paunenge uchisunungura rep yega yega.
• Rara pane yakatsvedza. Kuisa musoro wako pamapiro maviri paunoenda kunorara kunokurudzira asidhi kuti igare mudumbu. (Namira nepillow imwe kana uchiwanzosangana nematambudziko kumashure.)
• Idya kare. Kune vamwe vanhu, kudya kwemanheru ezuro kunogona kuoneka sekurwadzisa kwemoyo mangwanani. Kudya kunononoka panguva yekurara, saka zviri nani kudya kudya kwemanheru maawa mana kana kupfuura tisati tarara.
• Dzivisa chikafu chinokonzera. Cheka pane reflux aggravators, sechokoreti, citrus, kofi, peppermint, uye hanyanisi.

Uchiri Kurwadza Mudumbu Mushure meKushanda? Edza Aya Akasarudzika Dumbu Soothers

Iyi miriwo inogona kubatsira kubvisa kumucheto-kunovhiringidza mudumbu kugumbuka. Unogona kuvawana mune capsule fomu kuchitoro chako chekudya chehutano, asi nzira yakapusa yekuwana dosi rako rezuva nezuva nderekunwa ivo tii.

• Nezve gasi uye chirungurira: Edza chamomile. Ichi chinwiwa nguva yekurara chisati chave simba rinopesana nekuzvimba. Mukombe weti chamomomile unoshandiswa kunyaradza nekudzikamisa iyo yese yekugaya.
• Zvekushungurudzika: Edza ginger. Ginger inotendwa kugadzirisa dumbu nekudzora gastric contractions uye kubatsira kugaya.
• Kune cramps uye manyoka: Edza peppermint. Peppermint ine menthol, iyo inogona kubatsira kudzora mhasuru inotungamira kumakonzo uye kudiwa kwekukurumidza kuenda kuchimbuzi.

Ongororo ye