Ngingakwazi yini ukuphuza amanzi ngenkathi ngivivinya umzimba?

Noma imuphi umsebenzi womzimba uholela ekulahlekelweni kwamanzi emzimbeni. Inani loketshezi olukhishwe ngesikhathi sokuqeqeshwa okujule kakhulu lingaheha impela. Umuzwa wokoma uvela cishe khona manjalo futhi ungahamba nomsubathi phakathi naso sonke isikhathi sokuziqeqesha. Mayelana nalokhu, abaningi be-novice crossfitters banemibuzo eminingi. Ikakhulu, ungawaphuza yini amanzi ngenkathi uzivocavoca umzimba. Uma kunjalo, mangakanani amanzi okuphuza ngesikhathi sokuzivocavoca umzimba? Futhi impendulo kuleli cala ayicacile: akunakwenzeka kuphela, kepha kuyadingeka. Into esemqoka ukukwenza kahle. Lapho-ke umuzwa wobunzima esiswini ngeke uvuke, futhi imetabolism izoshesha.

Indima yamanzi emzimbeni

Indima yamanzi emzimbeni womuntu inkulu kakhulu. Sonke siyazi ukuthi umzimba womuntu omdala ungaphezu kwamanzi angama-70%. Igazi lingamanzi angama-80%, izicubu zemisipha zingu-79% uketshezi. Zonke izinqubo zomzimba zomzimba zenzeka ngenxa yamanzi. Noma yimuphi umsebenzi womzimba, ukugaya okujwayelekile, ukuguquguquka kwamalunga, ukondleka kwamaseli omzimba womuntu wonke kuxhunyaniswe ngokungenakulinganiswa namanzi.

Amanzi anemisebenzi eminingi ebalulekile emzimbeni womuntu:

• Umsebenzi we-Thermoregulation - amanzi emzimbeni womuntu aqinisekisa ukugcinwa kokushisa komzimba okuqhubekayo ngokuhwamuka nomjuluko. Ngesikhathi sokuzivocavoca okukhulu, umzimba womuntu upholile ngokwemvelo ngenqubo yokujuluka.
• Umsebenzi odonsa umunyu - Amanzi ayisisekelo se-synovial fluid enikeza ukuthambisa kumajoyini. Ngenxa yalokhu, ngesikhathi sokunyakaza, akukho ukungqubuzana kwamalunga.
• Umsebenzi wezokuThutha - amanzi athwala zonke izinto emzimbeni. Iletha izakhamzimba kuwo wonke amaseli omzimba, ize ingene nasezikhaleni eziphakathi kwamaseli, iphinde isuse nemfucumfucu nobuthi emzimbeni.
• Imisebenzi esekelayo nevikelayo - ukuntuleka kwamanzi emzimbeni womuntu kuthinta kakhulu ukusebenza kwayo, kuholela ekwehleni kokuhlushwa, ukwehla kwamandla namandla. Ukuqina nokuqina kwesikhumba nakho kuhlobene ngqo nenani loketshezi emzimbeni womuntu. Ucwaningo lwakamuva olwenziwe ososayensi lukhombisile ukuthi ukusetshenziswa kwamanzi kungenye yezinto ezibalulekile ekuvikeleni izifo eziningi. Lapho umuntu edla amanzi amaningi, kulapho kukhishwa khona izinto ezinobuthi kanye nawo emzimbeni.

Kuyiqiniso elaziwayo ukuthi eduze nokuguga umzimba womuntu uqala ukulahlekelwa uketshezi, futhi inani lamanzi emzimbeni walo eneminyaka engama-80-90 cishe liyi-45%. Ososayensi bathole iphethini elandelayo: cishe ama-30% abantu asebekhulile abaneminyaka engama-65-75 kunamathuba amancane okuthi bazizwe bomile, futhi lapho beneminyaka engama-85, cishe abantu abangama-60% asebekhulile badla uketshezi oluncane emini.

Ngokuya ngemininingwane ethuliwe, ososayensi baphethe ngokuthi inqubo yokuguga yomuntu ihlobene kakhulu nokushintshaniswa kwamanzi emzimbeni wakhe. Ngakho-ke, amanzi kufanele abekhona ekudleni komuntu kwansuku zonke. Ama-2-3 amalitha ketshezi ngosuku ubuncane obudingekayo obuzosiza ukugcina ukusebenza okuphezulu, ukucaca kwengqondo, impilo yangaphandle neyangaphakathi yabantu.

Kubaluleke kakhulu ukuthi abasubathi baphuze inani lamanzi elidingekayo, ngoba, njengoba sekushiwo, imisipha icishe ibe ngu-80% wayo. Ngakho-ke, ngokuqhubekayo sizozama ukudalula izimpendulo zemibuzo eminingana ebalulekile ekhathazayo kuwo wonke ama-CrossFiter, ikakhulukazi oqalayo. Isibonelo, ake sizame ukuthola ukuthi kufanele yini ukuphuza amanzi ngesikhathi sokuqeqeshwa noma cha, mangakanani amanzi okuphuza ngesikhathi sokuqeqeshwa nokuthi hlobo luni.

Ukuphuza ukuzivocavoca: inzuzo noma ukulimala?

Umbuzo wokuthi kungenzeka yini ukuthi uphuze amanzi ngesikhathi sokuqeqeshwa uhlale udala izingxoxo ezishubile emibuthanweni yezemidlalo. Abanye abasubathi baphikelela ngokuthi akufanele uphuze amanzi ngenkathi uzivocavoca ngoba angalimaza umzimba wakho. Kukhona iqiniso kula mazwi.

Ososayensi abavela eGeorgetown University Medical Center (USA) baze bathola isizathu sokuthi kungani kungafanele uphuze amanzi ngesikhathi sokuzivocavoca. Ngokuya ngocwaningo lwabo, amanzi amaningi emzimbeni angadala ubuthi bamanzi. Iqiniso ngukuthi abasubathi abaningi basebenzisa amanzi noma iziphuzo ezikhethekile zemidlalo ngesikhathi sokuziqeqesha, kepha abazi ukuthi bangakwenza kanjani kahle. Lokhu kungaholela ekuthiwa yi-hyponatremia, okuyisimo lapho izinso zingakwazi ukukhipha uketshezi oluningi njengalowo muntu aphuzile. Ngasikhathi sinye, ukwenqaba ukuphuza ngokuphelele ngesikhathi sokuqeqeshwa nakho kuyingozi empilweni, ngoba kungadala ukomisa, okubhebhethekisa kakhulu. Ngalesi sizathu, ochwepheshe bezempilo bakholelwa ukuthi usadinga ukuphuza amanzi ngenkathi uzivocavoca, kodwa kwenze kahle.

Indima yamanzi ekusetshenzisweni komzimba komzimba

Ngesikhathi semidlalo eshubile, umzimba womuntu uqala izinqubo ze-thermoregulation futhi ulahlekelwe uketshezi oluningi. Ukuze uqonde ukuthi kungani uphuza amanzi ngenkathi uzivocavoca, udinga ukwazi indlela yomthethonqubo wokujuluka. Kwenziwa kanjena. Ngesikhathi sokuzivocavoca, imisipha iyasebenza futhi ikhiqiza ukushisa okuningi. Igazi elizungeza izicubu zemisipha liqala ukushisa lingene egazini jikelele. Lapho igazi elishisayo lingena ebuchosheni, liqala ukusebenza kuma-receptors ku-hypothalamus, asabela ekwandeni kwezinga lokushisa kwegazi. Ama-hypothalamus receptors athumela amasiginali kwizindlala zomjuluko, futhi aqala ukukhiqiza umjuluko.

Ngenqubo yokuhwamuka okukhulu kwezithukuthuku ezivela ebusweni besikhumba, ukupholisa okujwayelekile komzimba kwenzeka. Ngakho-ke, ngenqubo ephumelelayo yokushisa nokugcwalisa ibhalansi yamanzi emzimbeni, umuntu udinga ukuphuza amanzi ngesikhathi sokuqeqeshwa ngenani elifanele. Ukwehla kwamanzi emzimbeni ngesikhathi sokuvivinya umzimba kungaholela ekuwohlokeni okubukhali enhlalakahleni, isiyezi, ukuqunjelwa yimisipha nokuqaqamba kwezinhlungu, kanti ezimweni ezibucayi kakhulu, ukushaywa yisifo sokushisa komzimba nokulahlekelwa ukwazi.

Ukuzivikela wena kanye nabanye ekungabikho kwamanzi emzimbeni nokuvikela imiphumela engafuneki, kufanele wazi izimpawu ezingakhombisa ukuthi umzimba womuntu udinga amanzi ngokuphuthumayo.

Izimpawu zokuqala zokuphelelwa amandla kwamanzi zihlanganisa:

• isiyezi nekhanda;
• ukungabekezelelani kokushisa;
• ukukhwehlela okomile, umphimbo obuhlungu, nomlomo owomile;
• kushintshiwe, umchamo omnyama onephunga elinamandla;
• ubuhlungu nokushisa esiswini, ukulahlekelwa isifiso sokudla;
• ukukhathala okujwayelekile.

Izimpawu eziyingozi zokuphelelwa amandla kwamanzi zihlanganisa:

• ukuba ndikindiki kwesikhumba nezitho zomzimba;
• ukuphazamiseka kwemisipha kanye namajaqamba;
• ukubukeka okufiphele;
• ukuchama okubuhlungu;
• ubunzima bokugwinya;
• ukusangana.

Qiniseka ukuthi unaka lezi zibonakaliso zempilo engeyinhle nesimo somzimba, kuzosiza ukuzivikela ekuphelelweni amanzi emzimbeni.

Izilinganiso zokusetshenziswa kwamanzi

Ayikho imithetho eqinile yokuthi ungaphuza amanzi angakanani ngesikhathi sokuzivocavoca umzimba. Umthetho oyinhloko lapha ukuthi udinga ukuphuza ngokwezidingo zakho. Ngokuya ngokuthi uqeqeshwa kuphi, umzimba wakho ungaba nezidingo ezihlukile zamanzi.

Ngesikhathi sokuqeqeshwa ejimini enezinto zokushisa ezisebenza kanye nomswakama ophansi womoya, ukoma kungavela emizuzwini yokuqala yokuba lapho. Ngakolunye uhlangothi, ukuzivocavoca ngaphandle noma endaweni enomoya omuhle nomswakama ojwayelekile kungenzeka kungakhi isifiso esinamandla kangaka sokuphuza amanzi. Kunoma ikuphi, uma uzizwa womile ngesikhathi sokuzivocavoca, lokhu kuyinkomba yokuthi umzimba udinga ukugcwalisa izinqolobane zawo zoketshezi. Inani liketshezi oliphuzayo kufanele ligcwalise umzimba ngomswakama, kepha ngasikhathi sinye akubangeli umuzwa wokusinda.

Mayelana nalokhu, kuphakama umbuzo omusha - uphuza kanjani kahle amanzi ngesikhathi sokuqeqeshwa? Lapho umuntu eqala ukujuluka ngenkuthalo ngesikhathi sokuzivocavoca, umuzwa wokoma uvele cishe ngaso leso sikhathi. Kodwa-ke, amanzi kufanele aphuzwe ngama-sips amancane, ama-milliliters ayi-100-150 ngasikhathi, njalo ngemizuzu eyi-15-20. Vele, ungaphuza uketshezi oluningi kakhulu uma umuzwa wokoma uqhubeka, kepha kulokhu, ubunzima bungavela, obuzophazamisa ukuqina nokusebenza kokuzivocavoca.

Khumbula, ukuntuleka kokoma ngesikhathi sokuvivinya umzimba akuhlali kuyinkomba yamanzi anele emzimbeni. Ngakho-ke, kunoma yikuphi, ukuphuza amanzi ngesikhathi sokuzivocavoca kufanele.

Ithebula likhombisa isidingo sansuku zonke somzimba womuntu samanzi.

Ukugcina ibhalansi yamanzi ngesikhathi somiswa

Abasubathi abalungiselela umncintiswano bakhathazeke kakhulu ngombuzo wokuthi kungenzeka yini ukuphuza amanzi ngesikhathi sokuqeqeshwa kusomisi? Uma usesigabeni sokomisa, khona-ke inani lamanzi owaphuzayo ngesikhathi sokuqeqeshwa nosuku lonke kufanele lenyuswe, noma ngabe kubonakala kuyindida kangakanani. Umzimba womuntu usebenza ngokwesimiso sokugcina amanzi ngokudla kwawo okuphansi. Kuvela ukuthi uma ukhawulela kakhulu ukusetshenziswa kwamanzi, umzimba ngeke "wome", kepha kunalokho "uvuvuke" kusuka emanzini agciniwe ngokweqile. Ukoma kahle, udinga ukukhulisa ukungenisa kwakho amanzi kuye kumalitha ayi-3-4 ngosuku. Yilesi silinganiso samanzi esidingwa ngumzimba ukuze sisebenzise futhi sisuse uketshezi ngaphandle kokuzama ukuwagcina. Ngaphezu kwalokho, uma uphelelwe amanzi emzimbeni, ngeke nje ukwazi ukuzivocavoca umzimba ngempumelelo, ingozi yokulimala izokwanda, futhi ngeke ube namandla namandla anele.

Ukuphendula umbuzo okhathaza ama-novice CrossFitters amaningi ngokuthi kungenzeka yini ukuthi uphuze amanzi ngemuva kokuqeqeshwa, kufanele kuqashelwe ukuthi ukuphuza amanzi ngemuva kokuqeqeshwa kungenzeka futhi kudingekile. Ngemuva kokuqeqeshwa, umzimba usesigabeni sokuphelelwa amandla okuphezulu, kanye nomjuluko, umuntu ulahlekelwa cishe ilitha elilodwa loketshezi. Ngakho-ke, udinga ukuphuza ngemuva kokuqeqeshwa njengoba umzimba wakho udinga. Izifundo zososayensi ziqinisekisa iqiniso lokuthi inani loketshezi olusetshenzisiwe kumuntu ngamunye ngamunye, ngakho-ke kufanele uphuze amanzi ngangokunokwenzeka nalapho kunesidingo. Ngaphezu kwalokho, ukuhlolwa kukaDkt. Michael Farrell waseMelbourne kuqinisekisa ukuthi umuntu usebenzisa amanzi alingana nalokho okudingeka emzimbeni wakhe emini, ngakho-ke ayikho imikhawulo eqinile enanini lamanzi adakiwe futhi okungafanele abe njalo.

Amanzi amancane: iqiniso nenganekwane

Abantu abaningi abeza emidlalweni ukuze banciphise umzimba bayazibuza ukuthi bangawaphuza yini amanzi ngenkathi bezivocavoca ukuze banciphise umzimba. Uma umgomo wokuzivocavoca kwakho ukunciphisa umzimba, inani lamanzi owaphuzayo ngesikhathi nangemuva kokuzivocavoca akufanele lilinganiselwe. Inani elichazwe ngokuqinile lamanzi adliwe ngesikhathi nangemuva kokuzivocavoca lokwehlisa isisindo alilona nje iqhinga lokumaketha elihlose ukukhulisa ukuthengiswa kwamanzi neziphuzo ezikhethekile. Ngenqubo yokwehlisa isisindo, isilinganiso semetabolism sidlala indima enkulu, ekhuphuka kakhulu hhayi kuphela ngesikhathi nangemva kokuqeqeshwa okuqinile, kepha futhi kusuka enanini elanele loketshezi oludakiwe emini. Ukwehla kwesisindo okusebenzayo, ukudla kwamaprotheni kuvame ukusetshenziselwa ukuhlanganiswa namanzi amaningi okuphuza ejwayelekile ekudleni. Yilokhu kudla okusiza ukuqeda hhayi kuphela amakhilogremu athe xaxa, kepha futhi kusiza ukuqeda "umphumela we-orange peel" ezindaweni ezinenkinga.

Yimaphi amanzi angcono kakhulu okuphuza?

Ngamafuphi, awukwazi ukuphendula umbuzo wokuthi uluhlobo luni lwamanzi okudingeka uwaphuze ngesikhathi sokuqeqeshwa. Konke kuncike enjongweni yesifundo, izici namakhono omzimba womzimba. Ngezansi kunamathiphu wokukusiza unqume ukuthi uzophuzani nokuthi ukusiphi isimo:

Amanzi okuphuza

Ngesikhathi sokuzivocavoca okufushane, ungaphuza amanzi ahlanzekile angavamile angenawo amakhabhoni. Iphuzu elibaluleke kakhulu lapho uthatha amanzi ikhwalithi yalo. Amanzi ompompi, ngendlela angena ngayo ezindlini zethu, akakufanelekele ukusetshenziswa, ngoba aqukethe ukungcola okuningi okungokwemvelo nokungaphili. Amanzi anjalo kufanele abiliswe bese evikelwa kamuva. Kwesinye isikhathi inkinga yokuhlanzwa kwamanzi ingaxazululwa ngosizo lwezihlungi zekhwalithi.

Enye indlela kungaba ukuthengwa kwamanzi ahlanzwe ngezihlungi ezikhethekile zokuhlanzeka kwezimboni. Kunoma ikuphi, ibhodlela lamanzi asezingeni eliphakeme kufanele lihlale likuwe, ngoba nakanjani kufanele uphuze amanzi ngesikhathi uqeqeshwa.

Isotonics nezinye izindlela ezikhethekile

Ezimweni lapho umgijimi eveza ukuzikhandla okwandisiwe ngokomzimba, futhi inqubo yokujuluka iba namandla kakhulu, ukusetshenziswa kwamanzi ajwayelekile okuphuza kungahle kunganele. Esimweni esinjalo, kuzodingeka usebenzise iziphuzo ezikhethekile - isotonic. Isizathu sokuthatha izidakamizwa ze-isotonic ukuthi kanye nomjuluko, ama-electrolyte asuswa emzimbeni womuntu: usawoti we-potassium, i-magnesium, i-calcium ne-sodium. Ngesikhathi nangemva kokuqeqeshwa, kufanele ugcwalise ukulethwa kosawoti namaminerali emzimbeni. Imvamisa, abasubathi abangochwepheshe, lapho belungiselela umncintiswano, babhenela kusizo lwama-dropper akhethekile, agcwalisa izinqolobane zama-electrolyte egazini. Kepha maqondana nabaphambanisa, ukuthatha izidakamizwa ze-isotonic ngesikhathi nangemva kokuqeqeshwa kungasiza.

Lezi izixazululo ezikhethekile ezithathwa ngamamililitha angama-40-50 ngasikhathi sinye nangesamba esingeqile kumamililitha angama-350-400 kulo lonke uhlelo lokuzivocavoca oluhlala amahora angu-1.5-2. Ngendlela, ukuvela kwamajaqamba nemisipha ngesikhathi nangemva kokuzivocavoca nakho kuhlotshaniswa nokushoda kwama-electrolyte egazini.

Ukwenza ngcono ukusebenza ngokuzivocavoca okude kakhulu, abagijimi bangaphuza amanzi anoshukela ngesikhathi sokuzivocavoca okuqukethe ama-carbohydrate alula wokugcwalisa amandla ngokushesha. Lokhu akuyona neze i-soda evamile enoshukela. Lezi ziphuzo ezikhethekile zivame ukwenziwa ngesisekelo se-sucrose noma i-glucose. Ngemuva kokuwadla, ushukela ungena egazini cishe ngaso leso sikhathi, ugcwalise amandla omzimba. Futhi, lawo manzi ekilasini azoba wusizo kulabo abahlushwa umfutho wegazi ophansi.

Kukhona umbono wokuthi ngesikhathi sokuqeqesha ukunciphisa umzimba, kufanele uphuze amanzi kalamula, kepha lokhu akulona iqiniso ngokuphelele. Ukuphuza amanzi ngokufaka ijusi kalamula kubangela ukwanda kwe-asidi esiswini futhi kwezinye izimo kungadala i-dyspepsia (isilungulela). Ngakho-ke, ukunciphisa i-asidi, ushukela noma izipuni ezimbalwa zoju kufanele zengezwe emanzini ngolamula. Isiphuzo esinjalo cishe ngeke sikusize ulahlekelwe isisindo, kepha ngokusobala sizokwengeza amandla ngesikhathi sokuqeqeshwa.

Bukela ividiyo: COC 8 YEAR ANNIVERSARY SPECIAL (May 2025).