Ngethuba lenkqubo yokufaneleka, umthamo wokubila unyuke kakhulu, ngakumbi ehlotyeni elishushu.Abanye abantu bacinga ukuba okukhona ubila, kokukhona ulahlekelwa ngamafutha.Ngapha koko, ukugxila kokubila kukukunceda ukuba ulawule iingxaki zomzimba, ngoko ke ukubila okuninzi kufuneka kube njalo. Kufuneka ube namanzi aneleyo ukuze uzalise.Kubalulekile ukukhumbula ukuba xa uziva unxaniwe, oko kuthetha ukuba umzimba wakho uphelelwe ngamanzi.Ke nokuba unxaniwe okanye awunxaniwe, kuya kufuneka uhoye ukuhambisa amanzi ngaphambi nangexesha lokomelela..Kucetyiswa ukuba ungasebenzisi yonke imihla kwaye unike umzimba wakho ixesha lokuphumla kunye nokuchacha.
Ulwazi lokwandiswa:
1. Kuphephe ukusela amanzi phambi kokuba wenze umthambo
Abantu abaninzi bahlala benganaki isongezelelo samanzi ngaphambi kokuba benze umthambo, kwaye bakholelwa ngempazamo ukuba ukusela amanzi ngaphambi kokuzivocavoca kunokubangela isisu esibuhlungu.Ngapha koko, amanzi ongeziweyo phambi kokuba ukomelela ngawona manzi “agciniweyo” emzimbeni womntu.La manzi aya kuguqulwa abe ligazi emva kokuba umzimba ubile ngexesha lenkqubo yokomelela, elithuba lenzululwazi elibalulekileyo lokuzalisa amanzi.
2. Kuphephe ukusela kakhulu ngaphambi kokuba ube sempilweni
Ukugqithiswa kwe-hydration ngaphambi kokuzivocavoca akuyi kunciphisa kuphela ulwelo lomzimba emzimbeni, ukuphazamisa ibhalansi ye-electrolyte, kodwa kwandise umthamo wegazi kunye nokwandisa umthwalo entliziyweni.Ukongezelela, amanzi amaninzi asele esiswini, kwaye amanzi ajikeleza emva naphambili ngexesha lokufaneleka, oku kunokubangela ukuphazamiseka komzimba.Kungcono ukuqalisa ukumanzisa malunga nemizuzu engama-30 phambi kokuqala kokuqina, kwaye ngokuthe ngcembe udibanise ukuya kuma-300mL.
3. Kuphephe ukusela amanzi acocekileyo kakhulu
Ii-electrolyte eziphambili kwi-sweat yi-sodium kunye ne-chloride ion, kunye neemali ezincinci ze-potassium kunye ne-calcium.Xa usebenzisa ixesha elide, inani le-sodium kwi-sweat yeyona nto ininzi, kwaye ilahleko enkulu ye-sodium kunye ne-chloride ion iya kubangela ukuba umzimba ungakwazi ukulungelelanisa ulwelo lomzimba kunye nobushushu kunye nolunye utshintsho lwe-physiological ngexesha elifanelekileyo.Ngeli xesha, ukongeza amanzi akwanele ukujamelana nokulahlekelwa kwe-electrolytes.
Ukuba ixesha lokwakha umzimba lingaphezulu kweyure eli-1, kwaye kukuzilolonga okuphezulu, unokusela isiselo semidlalo ye-electrolyte ngokufanelekileyo, ukongeza iswekile kunye nokusetyenziswa kwe-electrolyte ngexesha elinye.
4. Gwema amanzi amaninzi ngexesha elinye
Kwinkqubo yokufaneleka, isongezelelo samanzi kufuneka silandele umgaqo wamaxesha ambalwa.Ukuba ubungakanani bexesha elilodwa lokuncedisa amanzi likhulu kakhulu, amanzi angaphezulu aya kuziswa ngokukhawuleza egazini, kwaye umthamo wegazi uya kwanda ngokukhawuleza, okuya kwandisa umthwalo entliziyweni, kutshabalalise ibhalansi ye-electrolyte, kwaye emva koko kuchaphazela amandla emisipha kunye nokunyamezela.Indlela yenzululwazi yokongeza amanzi kukuncedisa i-100-200ml yamanzi rhoqo kwisiqingatha seyure, okanye i-200-300ml yamanzi rhoqo nge-2-3km, kunye nomda we-800ml / h (isantya sokufunxa kwamanzi ngumzimba womntu yi-800ml kakhulu ngeyure).
Ukuba ufuna ukwazi ngakumbi malunga nokomelela, nceda uqaphele iwebhusayithi yethu: https://www.resistanceband-china.com/
Ixesha lokuposa: Jul-12-2021