Ukuthintela ukugula okuHlangeneyo
Ixesha lasehlotyeni lixesha lokucinga malunga nokuthintela ukungcola kwamanzi kunye nokugula okuhambisana nokushisa. Ngaba wayesazi ukuba malunga nama-318 aseMerika afa minyaka yonke yezifo ezihambisana nokushisa, ngokuya kumaziko okuLawula izifo? Inyaniso edabukisayo kukuba abaninzi balaba bafa bebengenakuthintelwa, ukuba amaxhoba ayaqonda ukuba izinto ezichanekileyo zokuguqulwa kwamanzi kunye nokugula okuhambisana nokushisa.
Ukusebenzisa rhoqo, edlalwa ngaphandle, kubaluleke kakhulu ngexesha leentshukumo zasehlotyeni njengoko kufike ngexesha lokupholisa. Ngelishwa, imisebenzi yangaphandle ibeka abantu engozini enkulu yokukhulelwa kwamanzi, oku kunokukhokelela kwezinye izifo ezinxulumene nokufudumala , kuquka ukutshatyalaliswa kobushushu , ukutshatyalaliswa kobushushu kunye neemeko ezinzima, ukufa. Izigidi zabantu baseMelika zisengozini yokugula kwezifo, kodwa umngcipheko ukwandiswa kakhulu kwizigaba ezine zabantu. Abo basengozini kakhulu kubandakanya:
- Abantwana. Xa ikhefu lasehlobo livela esikolweni, abaninzi abantwana basebenzisa ixesha elide bengaphandle. Ngenxa yokuba abantwana banendawo ebanzi ngokumalunga nomzimba, bahlala befumana ukushisa ngokukhawuleza kunabantu abadala xa ukufudumala kwemoya yangaphandle kuphezulu kuneqondo lokushisa komzimba.
- Abadlali bezemidlalo kunye nabadlali. Abantu abachitha iiyure zokuqeqeshwa kunye nokukhuphisana ngelilanga elitshisayo elangeni badla ngokungenalo okwaneleyo kokutya kwamanzi ukuze benze ukulahlekelwa kwamanzi okubangelwa yimisebenzi yabo.
- Abasebenzi basekhaya. Abasebenzi abanjengabemihlaba, abasebenzi bezokwakha, amagosa amapolisa, abasebenzi beposi kunye nabanye abasebenzisa ezininzi iintsuku zabo ekushiseni badla ixesha elincinane lokuphumula okanye ukusela amanzi. Ngenxa yoko, aba basebenzi abanakudla okwaneleyo amanzi ngexesha lomsebenzi wabo.
- Abantu abadala. Kukho umgca ococekileyo phakathi kokuba ubushushu buchaphazela njani abantu abadala kunye nendlela ekuchaphazela ngayo asebekhulile kwiindlela ezininzi. Kubaluleke kakhulu kubemi abakhulileyo ukuba benze ukunyanzeliswa ngokukhawuleza kokufudumala okubeka ugxininiso kwi-hydration.
Ngaba Umzimba Wakho Ulungelelwe Ukushisa?
Usenokuba ucinga: "Kodwa ndiye ndiqhele ukutshisa. Akundichaphazeli." Le ngxelo ibonakala ngathi ingqiqo, kodwa akukho nto ingaba yinyani kwinyaniso xa kufike kwizifo ezinxulumene nokushisa nokukhulelwa kwamanzi.
Ngokutsho kukaDkt Noel D. Nequin, umongameli we-American Medical Athletic Association, "Ukusebenzisa 'ukushisa okanye' ukulungelelaniswa 'kuyimfuneko ukuba umzimba wenze kwiindawo ezifudumeleyo, ezinomdaka ngaphandle kokugqithisa. umkhuhlane ukufanisa ukwanda kwenani lokukhupha, okukubeka engozini ephezulu yokukhulelwa kwamanzi kunye nokugula kweshushu. "
Ngoko umntu unamathela njani emzimbeni wakhe ukutshisa? Kuthatha malunga neentsuku ezili-10 ukuya kwezi-14 zokusebenza okanye ukusebenzisa ukushisa umzimba wakho ukuba ulungelelanise okanye ulungelelanise. Kufuneka unqunywe ngamandla ekusebenziseni okanye umsebenzi wakho kule mihla yokuqala. Xa umzimba wakho ushushu ulungelelanise, umlinganiselo wokukhupha owenzayo kunye nezinye ilahleko zomzimba zilahlekile ngenxa yokuba ujezela ngokukhawuleza nangaphezulu kunokuba ungagqithisi.
Iindaba ezilungileyo malunga nobushushu behlotyana kukuba ukuhlala unempilo kunzima nje ngokuba ufunde ngesidingo somzimba wakho wegazi, kwaye iimpawu kunye neempawu zokungcoliswa kwemvelo ezingakhokelela kwizifo ezinxulumene nokushisa ezifana nokushaywa kweshushu nokushisa.
Ukusela ngenxa yeHydration
Eli xesha lihle kakhulu lokutya umbane ngaphambi kokuba unxaniwe. Ngelo xesha unxaniwe, umzimba wakho sele usele udibene. Kungcono ukusela kwishedyuli xa kushushu. Gwema iziphuzo eziqukethe i-caffeine okanye utywala ngexesha lokushisa kwelanga. Ezi ntlobo ziselo zivuselela imveliso yomchamo, ngaloo ndlela zikhuthaza ukukhulelwa kwamanzi. Isiselo esilungileyo samanzi. Ungaphinde ukhethe enye yeziphuzo ezemidlalo ezithandekayo ezisemarike.
Ngokutsho kukaDkt. Nequin, "Uphando lubonisa ngokucacileyo ukuba isiphuzo sezemidlalo esifanelekileyo njengeGatorade sidibanisa i-flavour kunye ne-sodium ukukhuthaza abantu ukuba baphuze ngaphezu kokuba bafuna xa befumana amanzi kuphela.
Iziphuzo zezemidlalo zinceda ukutshintsha ezinye ze-electrolytes ezilahlekelwa ngumswakama uphinde unike amandla karbohydrate ukuba asebenze. "
Amanzi kuyimfuneko yokuba umzimba womntu ufuna ukuba uhlale uphilile. Ukuba uyaphula ukusela amanzi aneleyo ngamanzi okanye ngamanye ama-non-cafeinated fluids, unokufumana ukugula okuhlobene nokushisa okufana nokungcoliswa kwamanzi. Kodwa ke amanzi amaninzi afunekayo ukuze ahlale e-hydrated kunye nokuthintela ukungcola kwamanzi okanye ezinye izifo ezinxulumene nokushisa?
Abantu abadala badinga ama-ounces angama-17 ukuya kwimizuzu engama-20 ngaphambi kokuba baqale umsebenzi kunye nezinye ii-ounces ezi-7 ukuya kwi-10 nganye ngemizuzu eyi-10 ukuya kwe-20 ngexesha lomsebenzi. Iimfuno zakho ezinamanzi aziyeki xa umsebenzi wakho uphelile: kufuneka uchithe ii-ounces ezingama-24 zomlambo kwiiyure ezimbini zokuqala emva kokusebenza kwangaphandle.
Abantwana badinga ii-ounces ezi-4 kwi-ounces zamanzi ngaphambi kokuqala imisebenzi yangaphandle, kunye nee-ounces ezi-5 ukuya kwe-9 nganye ngemizuzu engama-20 ngelixa bengaphandle. Xa abantwana bebuya emdlalweni okanye ngaphandle komsebenzi, kufuneka badle ii-ounces ezingama-24 zamanzi kwisithuba seyure ezimbini zokuqala emva kokuba bayeke imisebenzi yabo.
Ubusazi? I-gulp yomntu omdala omlinganiselo wamanzi ulingana neyodwa enye yamanzi, kunye ne-size-size-size ye-baby pulul of fluid ilingana nengxenye enye ye-fluid.
Iimpawu kunye neMpawu zoMdaka
Ukukhutshwa kwamanzi kwimizuzu eyi-100 ikhuselwe. Uyakwazi ukuphatha ukunyanzeliswa komzimba ngokuzenzekelayo ngokusela kwamanzi amaninzi okanye utywala lwezemidlalo. Izimpawu ezincinci zokupheliswa kwamanzi ziquka:
- Umlomo omile kunye nolwimi
- Emile, umlomo onamathele
- Intloko
- Ubuthathaka, ukungcola, okanye ukukhathala okukhulu
- Umchamo ogqithiseleyo obonakala mnyama kuneqhelekileyo
- I sizathu
Njengoko kuthethwe ngaye ngaphambili, ezi zimpawu ezinokuthi zingaphathwa, kodwa kuphela ukuba ungumdala omdala. Ukuba umntwana okanye umntu osekhulile ubonisa nayiphi na impawu ekhankanywe ngasentla, biza ugqirha wakho ngokukhawuleza. Kufuneka uphinde ufune unyango olusondeleyo xa wena okanye umntu omthandayo ubonisa iimpawu ezilandelayo ezinzima zokudambisa amanzi:
- Uhudo olukhulu okanye uhudo olulinganisiweyo malunga neeyure ezingama-24 okanye ngaphezulu
- Isitulo segazi okanye esimnyama
- Ukungakwazi ukugcina umbane
- Kubonakala kuphazamisekile, kuyacaphuka okanye kunokukhathala
- Kancinci ukuhamba
- Umlomo owomileyo kakhulu, isikhumba, kunye neembumba
- Ukuphefumula ngokukhawuleza okanye intliziyo
- Amehlo aphumayo
Iingcebiso ezongezelelweyo zeMoto
Ukusela amanzi yinto engcono kakhulu ongayenza ukuze uhlale u-hydrated, kodwa kukho ezinye izinto ezimbalwa onokuzenza ukukhusela ukungcola. Gqoka izambatho ezikhanyayo kunye nokugqithisa okungaqhelekanga ukuze uhlale upholile. Xa ufumana ithuba, thatha ikhefu emthunzini. Kubalulekile ukukhumbuza ukuba nayiphi na ixesha umntu oye wavelelwa kukufudumala uya kuphazamiseka okanye akayikho nto, ingqwalasela yonyango ngokukhawuleza loo mntu kufuneka ifunwe.
Unokuba uqhelana nemigca embalwa ekholelwa ngokungafanelekanga ukuze uhlale upholile. Thatha ukuthulula amanzi phezu kwentloko yakho, umzekelo. Inokuziva ilungile, kodwa ingenakho umphumo kumbindi wakho wobushushu bomzimba.
Imithombo:
Kari Volyn, Kari. Beat Beat: AMAA Ixwayisa Ngeengozi Zokugula Ukushisa . I-American Medical Athletic Association. 15 Juni 2002.
http://www.mayoclinic.org/diseases-conditions/dehydration/basics/definition/con-20030056