Amathiphu angu-5 abalulekile okugibela ibhayisikili ezintabeni lapho kushisa

Ezimweni zokufudumala kwembulunga yonke, akuvamile ukuthatha iholidi lezemidlalo lapho kushisa kakhulu (ngaphezu kuka-30 ° C) futhi ufuna ukuhamba ngebhayisikili ezintabeni esimweni sezulu esihle 🌞.

Ukugibela ekushiseni okwedlulele kunezinzuzo kanye nokubi. Umzimba wakho uzozijwayeza ngemva kokuhamba okumbalwa elangeni elishisayo futhi uzothuthukisa ukupholisa kwawo kanye ne-VO2max.

Kodwa-ke, qaphela, ngaphandle kokugadwa, umzimba wakho uzoba sengozini enkulu ye-"heatstroke" noma i-hyperthermia eyingozi.

Sizokunikeza amathiphu okugibela ibhayisikili ezintabeni lapho kushisa kakhulu.

Izinzuzo Physiological

Uma ushayela esimweni sezulu esishisayo kakhulu, umzimba wakho uzokwakha izindlela zokulwa nokushisa.

Ukuthuthukiswa kwe-thermoregulation

Umzimba womuntu ungumshini omangalisayo, uyasabela futhi uvumelane nezinguquko zemvelo, kungakhathaliseki ukuthi izinga lokushisa (elishisayo, elibandayo), ingcindezi (ubude, ukujula) noma umswakama (omile, omanzi). Endaweni eshisa kakhulu, umzimba wakho uzojuluka. Ikakhulukazi, ngesikhathi sokuzivocavoca umzimba okufana nokuhamba ngebhayisikili, ngaphezu kuka-80% wokushisa okukhiqizwayo kuguqulwa kube umjuluko futhi kuhlakazwe ngokuhwamuka ♨️. Ngaphezu kwalokho, ukuya phambili kudala umoya ohlobene othuthukisa ukupholisa komzimba.

Ukwanda kwegazi

Lapho umzimba uchayeka kakhulu emazingeni okushisa aphezulu, yilapho kuqala ukusebenza kwe-thermoregulation ukuze kugcinwe imisebenzi ebalulekile esimweni sokusebenza kahle. Umzimba kumele ugcine ikhono lokuhlinzeka izitho amandla namanzi.

Ngakho-ke, ngenxa yalokhu, umthamo woketshezi uyanda ukuze unxephezele umphumela wokuhwamuka.

Uma sihlanganisa le miphumela emibili, kulula kakhulu ukuqonda ukuthi esimweni sezulu esishisayo, ithiphu yokuqala okufanele uyilandele i-hydration eqhubekayo 💧.

I-VO2max ethuthukisiwe

Ubuningi bokuthola umoya-mpilo noma i-VO2max inani eliphezulu lomoya-mpilo umuntu angalisebenzisa ngeyunithi ngayinye yesikhathi phakathi nokuzivocavoca okukhulu kwe-aerobic dynamic. Kuya ngesisindo somuntu ngamunye, futhi inani eliphakeme, kuba ngcono impilo yabo yenhliziyo.

Kodwa kungani indawo eshisayo ingathuthukisa i-VO2max?

Ukwanda kwevolumu ye-plasma (igazi) kunciphisa ukuncintisana okungenzeka phakathi kwesikhumba (lapho ukushisa kushintshaniswa khona ekushiseni okuphansi komzimba) kanye nemisipha yokusabalalisa izakhi. Ngakolunye uhlangothi, ukujwayela indawo efudumele kuthuthukisa inqubo yokugcina ukushisa komzimba, okungukuthi, ngomzamo ofanayo, amandla amancane adingekayo ukunciphisa ukushisa komzimba (umzimba usabela ngokuhlanganisa i-mitochondria eyengeziwe, izimboni eziguqula izakhi zibe amandla umzimba). Ukushisa futhi kukhuthaza ukulawulwa kwamaprotheni okushisa ukushisa, noma ama-HSP, athuthukisa ukubekezelela ukushisa. Lokhu kukuvumela ukuthi uqeqeshe isikhathi eside esimweni sezulu esishisayo. Ngakolunye uhlangothi, umzimba udala imithambo yegazi emisha (angiogenesis) ukuze kuthuthukiswe ukusatshalaliswa kwegazi emisipha nasesikhunjeni. Kukhona ukuthuthuka kokunikezwa kwegazi emisipha esetshenziswa ngesikhathi sokuzivocavoca.

Ukushiswa unhlangothi

I-Hyperthermia ngenkathi ugibele i-ATV iyingozi kakhulu, futhi ukubhekana ne-heatstroke, esivele ikhona, kunzima kakhulu kunezinyathelo ezimbalwa zokuvimbela ezilula ezisetshenziswayo.

⚠️ Hlala uqaphile, izimpawu zivela ngokushesha okukhulu:

• Ukushaya kwenhliziyo okunyukile
• Okwesithathu
• Isiyezi
• i-colic
• Shisa kakhulu

Kubalulekile ukucabangela lezi zimpawu ngoba umzimba wakho okhombisa ukuthi awusakwazi ukusebenza ngendlela evamile. Ngempela, ukushoda kwe-neuromuscular noma i-cerebral hypoglycemia yisigaba esilandelayo futhi yizimo ezidinga ukwelashwa. Lapho izinga lokushisa langaphakathi lifinyelela ku-41 ° C, lingabulala.

Iseluleko okufanele usilandele

1. Lungela ukujwayela.

Lokhu kuyiqiniso ikakhulukazi uma uya endaweni oya kuyo efudumele ngokuphawulekayo kunendawo okuzungezile evamile.

Ngokuvamile kuthatha umzimba izinsuku eziyi-10 kuye kweziyi-15 ukujwayela ngokuphelele indawo entsha. Ungagwema ukudonsa intambo iqine kakhulu ngokulungisa izindawo zokuphuma uze uzizwe ukahle. Isibonelo, ukunciphisa ukuhamba ngezinyawo kumaminithi angu-30-40 womzamo omaphakathi noma imizuzu engu-60-90 yokuzivocavoca okulula. Ungakwazi futhi ukulungiselela kusengaphambili ngokugqoka izingubo eziningi endaweni yakho evamile.

2. Goqa endaweni epholile.

Hamba ekuseni kakhulu noma kusihlwa ukuze uthole amazinga okushisa afudumele. Khetha ithrekhi enomthunzi, njengehlathi. Ezindaweni zethu zaseYurophu, akunjalo, kodwa phesheya (isibonelo, iSpain, Morocco, USA) ungahamba ngebhayisikili entabeni ogwadule. Bheka isibikezelo sezulu bese ukhetha isimo sezulu esiguqubele uma ukwazi.

3. Yidla amaswidi

Lapho ukujuluka, amandla asetshenziswa - cishe 600 kcal / l. Kuningi! Uma ucabangela amandla adingekayo ukuze unyathele lapho okubalulekile emzimbeni wakho kuwukugcina izinga lokushisa eliyisisekelo, kuzodingeka unxephezele. Futhi uhlelo lwakho, ngakho-ke, luzodinga ushukela, futhi ngaphezu kokujwayelekile. Ngokudla ama-carbohydrate, ungakwazi ukwanelisa izidingo zomzimba wakho. Isixazululo esihle ekuhambeni ukuphuza isixazululo samandla esiqukethe okungenani ama-carbohydrate ayi-6%.

4. Gwema ukuphelelwa amanzi emzimbeni.

Kubaluleke kakhulu. Yakha isu elilungele uhlobo lwakho lokuhamba, ikakhulukazi uma uzohamba amahora ambalwa. Awekho amanzi okuphuza anele. Ukujuluka isikhathi eside kunokujwayelekile futhi ukulahlekelwa usawoti wamaminerali nakho kuphezulu. Ngakho-ke, kuyadingeka ukunxephezela ukuthathwa kwamanani abalulekile e-sodium, i-potassium ne-calcium (futhi, uma ikhona, equkethe i-magnesium ukunciphisa ukukhathala kwemisipha kanye nama-carbohydrate). Kungenziwa ngezindlela eziningana, amaphilisi, isiphuzo powder.

Nawa amanye amathiphu ongawalandela:

• Zikale ngaphambi nangemva komzamo. Ukulahlekelwa ngu-2% wesisindo somzimba emanzini kulingana nokwehla okungama-20% ekusebenzeni.
• Rekhoda amanzi (noma uketshezi) owadlayo ngosuku olujwayelekile nangesikhathi sokuhamba okuvamile. Imvamisa, kufanele udle ama-300 kuye kwangama-500 ml / ihora ngenkathi uhamba ngebhayisikili. Ngokushisa okuqinile, khomba umkhawulo ophezulu.
• Hlola umbala womchamo wakho: uma ubaphuzi kakhulu, udinga uketshezi oluningi.

5. Gqoka ngendlela efanele.

Awukho umthetho wangempela ngoba udinga ukudlala phakathi kokuvikela ilanga nohlangothi oluphefumulayo oluvumela umjuluko ukuba uhwamuke ukuze uqede ukushisa komzimba kunokuba uvaleleke engutsheni.

Thola indwangu ekufanele kakhulu ngokuyihlola!

Mayelana nombala, gqoka umbala okhanyayo, omhlophe ngokufanelekile, ngoba ubonisa ukukhanya (ngakho-ke ukushisa).

📸: AFP / Frank Fife - Christian Casal / TWS