Ukuvimbela Ukugula Okuhlobene Nezifudumele
Isikhathi sasehlobo yisikhathi sokucabanga ngokuvimbela ukuphelelwa amandla kwamanzi nokugula okuhlobene nokushisa. Ingabe bewazi ukuthi cishe abantu abangu-318 baseMelika bafa minyaka yonke yezifo ezihlobene nokushisa, ngokusho kwamaCenter for Disease Control? Iqiniso elidabukisayo ukuthi iningi lalabo abafayo kungenzeka livinjelwe, ngabe izisulu zaqonda ukuthi izinto ezibonakalayo zokugula kwamanzi nokugula okuhlobene nokushisa zicacile ngokucacile.
Ukuzivocavoca njalo, okuyinto evame ukuyenza ngaphandle, kubaluleke kakhulu phakathi nezinyanga ezishisayo zehlobo njengoba kuphakathi nezinkathi ezipholile. Ngeshwa, imisebenzi yangaphandle ivame ukubeka abantu engozini enkulu yokuphefumula kwamanzi, okungaholela kwezinye izifo ezihlobene nokushisa okubandakanya, ukushisa ukushisa , ukushisa kwesibindi kanye nezimo ezinzima, ukufa. Izigidi zabantu baseMelika zisengozini yokugula okuhlobene nokushisa, kodwa ingozi isanda kakhulu kwizingxenye ezine zabantu bethu. Labo abasengozini kakhulu bahlanganisa:
- Izingane. Lapho amaholide ehlobo efika esikoleni, izingane eziningi zichitha isikhathi esiningi ziphuma ngaphandle. Ngenxa yokuthi izingane zinendawo ebanzi ngokuphathelene nomzimba, ngokuvamile zithola ukushisa ngokushesha kunabantu abadala lapho izinga lokushisa lomoya langaphandle liphakeme kunezinga lokushisa komzimba.
- Abagijimi nabazivocavoca. Abantu abasebenzisa amahora amaningi ukuqeqeshwa kanye nokuncintisana elangeni elishisayo ehlobo ngokuvamile abanalo ukudla okwanele koketshezi okwenzelwe ukulahlekelwa uketshezi olubangelwa imisebenzi yabo.
- Izisebenzi zangaphandle. Abasebenzi abanjengobahlala emazweni, abasebenza ekwakheni, amaphoyisa, abasebenzi beposi kanye nabanye abasebenzisa iningi lezinsuku zabo ekushiseni ngokuvamile banesikhathi esincane sokuphumula noma ukuphuza amanzi. Ngenxa yalokho, lezi zisebenzi zingase zingadli uketshezi okwanele phakathi nezinsuku zokusebenza.
- Abantu asebekhulile. Kunomugqa omuhle phakathi kokushisa okuthinta abantu abadala kakhulu nokuthi kuthinta kanjani asebekhulile ngezindlela ezijulile. Kubaluleke kakhulu izakhamuzi eziphakeme ukuba zenze ukukhanya okuncane kancane kokushisa okubeka ukugcizelela kwi-hydration.
Ingabe Umzimba Wakho Ulungele Ukushisa?
Ungase ucabange: "Kodwa ngijwayele ukushisa. Akuthinti kimi." Leso sisho singase sibonakale sinengqondo, kepha akukho okunye okungase kube khona eqinisweni uma kuziwa ekuguleni okuhlobene nokushisa nokuphelelwa amanzi.
Ngokusho kukaDkt. Noel D. Nequin, umongameli we-American Medical Athletic Association, "Ukusetshenziswa 'kokushisa noma' ukunciphisa 'kuyadingeka ukuze umzimba usebenze ezimweni ezishisayo, ezinomswakama ngaphandle kokushisa kakhulu. Kodwa ukungena kwemikhiqizo kwandisa isidingo sakho uketshezi ukufanisa ukwanda kwesithutha, okukubeka engozini ephakeme yokuphelelwa amandla kwamanzi nokugula okushisa. "
Ngakho-ke umuntu unamathela kanjani umzimba wakhe ukushisa? Kuthatha izinsuku ezingaba ngu-10 ukuya kwezingu-14 zokusebenza noma ukuzivocavoca ekushiseni komzimba wakho ukulungisa noma ukuqondiswa. Kumele uthathe ukuqina komsebenzi wakho noma umsebenzi phakathi nalezi zinsuku zokuqala. Lapho umzimba wakho usukhululekile ukushisa, inani lokuthuthumela okukhiqizayo kanye nokunye ukulahlekelwa komzimba okwenyuka komzimba kuyanda ngoba ujezisa ngokushesha futhi ngaphezulu kunalokho ngaphambi kokuthi ube nemikhawulo.
Izindaba ezinhle mayelana nokushisa kwehlobo ukuthi ukuhlala unempilo kulula njengokufundiswa ngesidingo somzimba wakho, futhi izibonakaliso nezimpawu zokungcola okungabangela ukugula okuhlobene nokufudumala okufana nokushisa kwesibindi nokushisa ukushisa.
Ukuphuza for Hydration
Isikhathi esingcono kakhulu sokudla ama-fluids ngaphambi kokuba ukomile. Ngesikhathi usomile, umzimba wakho usuqedile kakade. Kungcono ukuphuza esimisweni lapho kushisa. Gwema iziphuzo eziqukethe i-caffeine noma utshwala ngenkathi ilanga noma ukushisa. Lezi zinhlobo zeziphuzo zikhuthaza ukukhiqizwa komchamo, ngaleyo ndlela zikhuthaza ukuphelelwa amandla kwamanzi. Isiphuzo esihle kunazo zonke amanzi. Ungakhetha futhi esinye seziphuzo ezithandwa kakhulu ezemidlalo ezisemakethe.
Ngokusho kukaDkt. Nequin, "Ucwaningo lubonisa ngokucacile ukuthi isiphuzo sezemidlalo esihlelwe njengeGatorade sihlanganisa ukunambitheka kanye ne-sodium ukukhuthaza abantu ukuba baphuze okungaphezu kwalokho abafuna uma bekwazi ukufinyelela amanzi kuphela.
Iziphuzo zezemidlalo zisiza ukushintsha ezinye ze-electrolyte ezilahlekelwa yi-sweat futhi unike amandla we-carbohydrate amandla okusebenza emisipha. "
Amanzi kuyadingeka ukuthi umzimba womuntu udinga ukuhlala unempilo. Uma uhluleka ukuphuza amanzi okwanele nsuku zonke noma amanye amakhemikhali angenayo i-caffeinated, ungase uthole ukugula okuhlobene nokufudumala njengokuphelelwa amandla kwamanzi. Kodwa kungakanani amanzi adingekayo ukuze ahlale ene-hydrated futhi avimbele ukungena emanzini noma ezinye izifo ezihlobene nokushisa?
Abantu abadala badinga ama-ounces angu-17 kuya kwezingu-20 ngaphambi kokuqala umsebenzi kanye namahora angu-7 kuya kwangu-10 njalo ngemizuzu engu-10 ukuya kwangu-20 ngesikhathi somsebenzi. Izidingo zakho eziketshezi azizange zimise lapho umsebenzi wakho usuphelile: kufanele usebenzise ama-ounces angu-24 omswakama ngaphakathi kwamahora amabili okuqala ngemuva komsebenzi wangaphandle.
Izingane zidinga ama-ounces ama-4 kuya kwangu-8 ngaphambi kokuqala imisebenzi yangaphandle, namahora angu-5 kuya kwangu-9 njalo ngemizuzu engu-20 ngenkathi ingaphandle. Uma izingane zibuya ngokudlala ngaphandle noma umsebenzi, nazo zidinga ukudla ama-ounces angama-24 wamanzi okugeleza phakathi kwamahora amabili okuqala ngemva kokumisa imisebenzi yazo.
Uthi bewazi? I-gulp eyodwa yobukhulu bomkhuhlane olingana nabantu abadala ilinganisa i-ounce eyodwa yetshezi, kanti i-gulp eyodwa yesayizi yengane yamanzi ilingana nengxenye eyodwa kwesigamu sohlaka.
Izimpawu Nezibonakaliso Zokudambiswa Kwemvelo
Ukwehla kwamanzi ku-100% kunqandeka. Ungaphatha ngokweqile ukuphefumula kwamanzi ngokweqile ngokuphuza uketshezi oluningi noma isiphuzo sezemidlalo. Izimpawu ezincane zokwehla kwamanzi zihlanganisa:
- Izindebe ezomile nolimi
- Omile, umlomo oqinile
- Izinwele
- Ubuthakathaka, isizungu, noma ukukhathala okukhulu
- Umchamo ogxile obonakala ubumnyama kunejwayelekile
- I-nausea
Njengoba kushiwo ngaphambili, lezi zibonakaliso ezimnene ezingelashwa wena, kodwa kuphela uma ungumdala omdala. Uma ingane noma umuntu osekhulile ebonisa noma yiziphi izimpawu ezingenhla, shayela udokotela wakho ngokushesha. Kufanele futhi ufune usizo lwezempilo ngokushesha uma wena noma othile omthandayo ubonisa izimpawu ezilandelayo ezimbi zokuphelelwa amandla kwamanzi:
- Uhudo olukhulu noma isifo sohudo esilinganiselwe amahora angu-24 noma ngaphezulu
- Isihlalo esinamandla noma esimnyama
- Ukungakwazi ukugcina uketshezi kwamanzi
- Kubonakala kudidekile, kucasuliwe noma kukhathala ngokweqile
- Ukunciphisa kancane
- Umlomo owomile kakhulu, isikhumba, kanye nezibungu zamangcwaba
- Ukuphefumula okusheshayo noma ukushaya kwenhliziyo
- Amehlo afakiwe
Amathiphu amaningi esimo sezulu ashisayo
Amanzi okuphuza yinto engcono kakhulu ongayenza ukuze uhlale u-hydrated, kodwa kunezinye izinto ezimbalwa ongayenza ukuze ugweme ukuphelelwa amandla kwamanzi. Gqoka izingubo ezimibalabala nokuzikhandla ukuze uhlale uphelile. Noma nini uma uthola ithuba, thatha ikhefu emthunzini. Kubalulekile ukukhumbula ukuthi noma kunini lapho umuntu evezwe ukushisa ephazamiseka noma engazi lutho, ukunakekelwa okusheshayo kwezokwelapha kulowo muntu kumele kudingeke.
Ungase ujwayelane nemiqondo embalwa ekholelwa ngokungafanele ukuthi ikugcine upholile. Thatha amanzi phezu kwekhanda lakho, isibonelo. Kungase kujabule, kodwa empeleni ayinayo ithonya ekushiseni komzimba wakho oyinhloko.
Imithombo:
Kari Volyn, Kari. Beat the Heat: AMAA Ixwayisa Ngezingozi Zokugula Okushisayo . I-American Medical Athletic Association. 15 Juni 2002.
http://www.mayoclinic.org/diseases-conditions/dehydration/basics/definition/con-20030056