Zan iya shan ruwa yayin motsa jiki?

Duk wani motsa jiki yana haifar da asarar ruwa a jiki. Adadin ruwan da aka zubar yayin horo mai tsanani na iya zama mai ban sha'awa. Jin ƙishirwa ya tashi kusan nan da nan kuma yana iya rakiyar ɗan wasan a lokacin duka horon. A wannan batun, yawancin masu ba da tallafi suna da tambayoyi da yawa. Musamman, zaku iya shan ruwa yayin motsa jiki. Idan haka ne, ruwan da za a sha yayin motsa jiki? Kuma amsar a cikin wannan yanayin ba ta da tabbas: ba kawai zai yiwu ba, amma har ma ya zama dole. Babban abu shine ayi shi daidai. Sannan jin nauyi a cikin ciki ba zai tashi ba, kuma metabolism zai hanzarta.

Matsayin ruwa a jiki

Matsayin ruwa a cikin jikin ɗan adam babban aiki ne. Dukanmu mun san cewa jikin babban mutum ya fi ruwa sama da kashi 70%. Jini kusan 80% na ruwa ne, tsokar nama tana da kashi 79%. Duk tsarin rayuwa na rayuwa yana faruwa ne albarkacin ruwa. Duk wani motsa jiki, narkewar abinci na al'ada, sassauƙan gaɓaɓɓu, abinci mai gina jiki na ƙwayoyin jikin ɗan adam suna da alaƙa da ruwa.

Ruwa yana da ayyuka masu mahimmanci a jikin mutum:

• Thermoregulatory aiki - ruwa a jikin mutum yana tabbatar da kiyaye yanayin zafin jiki na yau da kullun ta hanyar danshi da zufa. A yayin motsa jiki mai karfi, yanayin jikin mutum yana sanyaya ta dabi'ar gumi.
• Aukar-damuwa - Ruwa shine asalin ruwan synovial wanda ke samar da man shafawa ga gabobin. Godiya ga wannan, babu gogayyar haɗin gwiwa yayin motsi.
• Ayyukan sufuri - ruwa shine jigilar dukkan abubuwa a cikin jiki. Yana ba da abinci mai gina jiki ga dukkan ƙwayoyin jiki, har ma ya shiga cikin sararin samaniyar, sannan kuma yana cire kayayyakin sharar da gubobi daga jiki.
• Ayyukan tallafi da kariya - rashin ruwa a jikin mutum yana shafar tasirinsa sosai, yana haifar da raguwar nitsuwa, raguwar ƙarfi da kuzari. Thearfin fata da fa'idar fata shima yana da alaƙa kai tsaye da adadin ruwa a jikin mutum. Binciken baya-bayan nan da masana kimiyya suka yi ya nuna cewa amfani da ruwa na daga cikin abubuwan da ke taimaka wa rigakafin cututtuka da dama. Mafi yawan ruwan da mutum yake sha, yawancin abubuwan masu guba tare da shi suna fita daga jiki.

Sanannen abu ne cewa kusa da tsufa, jikin mutum yana fara rasa ruwa, kuma yawan ruwa a jikinshi zuwa shekara 80-90 kusan 45%. Masana kimiyya sun gano abin da yake biyo baya: kusan kashi 30% na tsofaffi masu shekaru 65-75 ba su cika jin ƙishirwa ba, kuma a shekara ta 85, kusan kashi 60% na tsofaffi suna shan ƙaramin ruwa a rana.

Dangane da bayanan da aka gabatar, masana kimiyya sun yanke shawarar cewa matakan tsufa na ɗan adam suna da alaƙa da musayar ruwa a jikinsa. Sabili da haka, dole ne ruwa ya kasance cikin abincin mutum na yau da kullun. Lita 2-3 na ruwa a kowace rana shine mafi ƙarancin abin da ake buƙata wanda zai taimaka kiyaye babban aiki, tsabtace hankali, lafiyar waje da ta cikin ɗan adam.

Yana da matukar mahimmanci ga 'yan wasa su sha adadin ruwan da ake buƙata, saboda, kamar yadda aka ambata, tsokoki sun kusan kusan 80% daga ciki. Sabili da haka, gaba zamu yi ƙoƙari mu bayyana amsoshi ga wasu mahimman tambayoyi masu mahimmanci waɗanda ke damuwa ga kowane CrossFiter, musamman ma mai farawa. Misali, bari muyi kokarin gano shin ya dace da shan ruwa yayin atisaye ko a'a, yawan ruwan da za'a sha yayin horo da kuma wane irin.

Motsa jiki shan: fa'ida ko cutarwa?

Tambayar ko zai yiwu a sha ruwa yayin horo koyaushe yana haifar da tattaunawa mai zafi a cikin da'irar wasanni. Wasu 'yan wasa sun dage cewa bai kamata ku sha ruwa yayin aikinku ba domin hakan na iya cutar da jikinku. Akwai ɗan gaskiya a cikin waɗannan kalmomin.

Masana kimiyya daga Cibiyar Kiwon Lafiya ta Jami'ar Georgetown (Amurka) har ma sun sami ma'anar dalilin da ya sa ba za ku sha ruwa ba yayin motsa jiki. Dangane da binciken su, yawan ruwa a jiki na iya haifar da guba ta ruwa. Gaskiyar ita ce, yawancin 'yan wasa suna amfani da ruwa ko abubuwan sha na musamman yayin horo, amma ba su san yadda za su yi shi daidai ba. Wannan na iya haifar da abin da ake kira hyponatremia, yanayin da kodan ba za su iya fitar da ruwa mai yawa kamar yadda mutum ya sha ba. A lokaci guda, ƙin shan giya gaba ɗaya yayin aikin horon ma na da illa ga lafiya, domin yana iya haifar da rashin ruwa a ciki, wanda ya fi wannan muni. A saboda wannan dalili, kwararrun likitocin kiwon lafiya sun yi amannar cewa har yanzu ya zama dole a sha ruwa yayin motsa jiki, amma dole ne a yi shi daidai.

Matsayin ruwa a cikin yanayin zafin jiki na jiki

A lokacin tsananin motsa jiki, jikin mutum yana farawa da yanayin zafi kuma yana zubar da ruwa mai yawa. Don fahimtar dalilin da yasa ake shan ruwa yayin motsa jiki, kuna buƙatar sanin yadda ake tsara gumi. Ana aiwatar dashi kamar haka. Yayin motsa jiki, tsokoki suna yin kwangila da samar da zafi mai yawa. Jinin da ke zagayawa a cikin jijiyar tsoka ya fara zafafa ya shiga cikin jini gaba daya. Lokacin da jini mai zafi ya shiga cikin kwakwalwa, yakan fara aiki ne akan masu karba a cikin hypothalamus, wanda yake amsa karuwar zafin jini. Masu karɓa na hypothalamic suna aika sigina zuwa gland ɗin gumi, kuma suna fara samar da gumi sosai.

A yayin aiwatar da tsananin danshin zufa daga saman fata, sanyaya gabaɗaya cikin jiki yana faruwa. Sabili da haka, don ingantaccen tsari na thermoregulation da sake cika ma'aunin ruwa a jiki, mutum yana buƙatar shan ruwa yayin horo a cikin mafi kyau duka. Rashin ruwa a yayin motsa jiki na iya haifar da mummunan rauni cikin jin daɗin jiki, jiri, ciwon tsoka da kumburi, kuma a cikin mawuyacin yanayi, zafin rana da rashin sani.

Don kare kan ka da wasu daga rashin ruwa a jiki da kuma kiyaye sakamako mara kyau, ya kamata ka lura da alamomin da ke iya nuna cewa jikin ɗan adam yana buƙatar ruwa cikin gaggawa.

Alamomin farko na rashin ruwa a jiki sun hada da:

• jiri da ciwon kai;
• rashin haƙuri zafi;
• busasshen tari, ciwon wuya, da bushewar baki;
• canzawa, fitsari mai duhu tare da ƙanshi mai ƙarfi;
• zafi da zafi a cikin ciki, rashin ci;
• janar gajiya.

Mafi alamun alamun rashin ruwa a jiki sun haɗa da:

• numbness na fata da kuma wata gabar jiki;
• jijiyoyin tsoka da raɗaɗi;
• duba mara kyau;
• urination mai raɗaɗi;
• wahalar haɗiye;
• mafarki.

Tabbatar da kula da waɗannan bayyanuwar rashin lafiya da yanayin jiki, wannan zai taimaka kare kanka daga rashin ruwa.

Yawan amfani da ruwa

Babu tsauraran dokoki kan yawan ruwan da za a sha yayin motsa jiki. Babbar doka a nan ita ce, kuna buƙatar sha, gwargwadon buƙatarku. Dogaro da inda kuke horo, jikinku na iya samun buƙatu daban-daban na ruwa.

Yayin atisaye a dakin motsa jiki tare da na'urorin dumama aiki da ƙarancin iska, ƙishi zai iya tashi a farkon mintuna na kasancewa. Akasin haka, motsa jiki a waje ko a cikin iska mai iska mai kyau tare da ɗimbin zafi na yau da kullun bazai haifar da irin wannan ƙarfin sha ruwa ba. A kowane hali, idan kun ji ƙishirwa yayin motsa jiki, wannan alama ce da ke nuna cewa jiki yana buƙatar cika mahimman ruwa. Adadin ruwan da za ku sha ya kamata ya shayar da jiki da danshi, amma a lokaci guda ba zai haifar da jin nauyi ba.

Dangane da wannan, wata sabuwar tambaya ta taso - yadda ake shan ruwa yadda ya kamata yayin horo? Lokacin da mutum ya fara zufa gumi yayin motsa jiki, jin ƙishirwa yakan tashi nan take. Duk da haka, ya kamata a sha ruwan a ƙananan sips, millilit 100-150 a lokaci guda, kowane minti 15-20. Tabbas, zaku iya shan ruwa mai yawa idan jin ƙishin ruwa ya ci gaba, amma a wannan yanayin, nauyi na iya tashi, wanda zai tsoma baki tare da ƙarfi da tasirin motsa jiki.

Ka tuna, rashin ƙishirwa yayin motsa jiki ba koyaushe alama ce ta isasshen ruwa a jiki ba. Saboda haka, a kowane hali, shan ruwa yayin motsa jiki ya zama dole.

Tebur yana nuna kimanin abin da ake buƙata yau da kullun na jikin mutum don ruwa.

Kula da daidaiton ruwa yayin bushewa

'Yan wasan da ke shirin gasar sun fi damuwa musamman game da tambayar shin zai yiwu a sha ruwa yayin atisaye a kan bushewa? Idan kun kasance a matakin bushewa, to adadin ruwan da kuke sha yayin horo da cikin yini ya kamata a haɓaka, komai mawuyacin yanayin da zai iya zama. Jikin mutum yana aiki bisa ƙa'idar adana ruwa tare da ƙarancin ci. Ya zama cewa idan kun rage yawan shan ruwa, jiki ba zai "bushe ba", amma zai "kumbura" daga yawan ruwan da aka ajiye. Don bushewa yadda ya kamata, kuna buƙatar ƙara yawan ruwan ku zuwa lita 3-4 kowace rana. Wannan adadin ruwan ne jiki ke buƙata don ya sha ya cire ruwan ba tare da ƙoƙarin adana shi ba. Bugu da ƙari, idan kuna da ruwa, ba za ku iya motsa jiki yadda ya kamata ba, haɗarin rauni zai ƙaru, kuma ba za ku sami isasshen ƙarfi da kuzari ba.

Amsa tambayar da ke damun mutane da yawa masu ba da gudummawa game da ko zai yiwu a sha ruwa bayan horo, ya kamata a lura cewa shan ruwa bayan horo yana yiwuwa kuma har ma ya zama dole. Bayan atisaye, jiki yana matakin matattarar ruwa, tare da zufa, mutum ya rasa kusan lita 1 na ruwa. Sabili da haka, kuna buƙatar sha bayan horo kamar yadda jikinku yake buƙata. Karatun masana kimiyya sun tabbatar da gaskiyar cewa yawan ruwan da ake sha ga kowane mutum na mutum ne, don haka ya kamata ku sha ruwa yadda kuke so kuma idan bukatar hakan ta taso. Bugu da ƙari, gwaje-gwajen Dr. Michael Farrell daga Melbourne sun tabbatar da cewa mutum yana yawan shan ruwa daidai yadda jikinsa ke buƙata a rana, don haka babu takunkumi mai tsauri kan adadin ruwan da ya sha kuma bai kamata ba.

Ruwan Slimming: gaskiya da almara

Yawancin mutane da suke zuwa wasanni don rage kiba suna mamakin ko za su iya shan ruwa yayin motsa jiki don rage nauyi. Idan makasudin motsa jiki shine rage nauyi, yawan ruwan da zaka sha yayin motsa jiki da kuma bayan motsa jiki bai kamata a iyakance shi ba. Adadin da aka ƙayyade adadin ruwan da aka cinye yayin da kuma bayan motsa jiki don asarar nauyi ba komai bane face dabara ta talla da nufin ƙara siyar da ruwa da abubuwan sha na musamman. A yayin rage nauyi, saurin rayuwa yana taka muhimmiyar rawa, wanda ke haɓaka ba kawai a lokacin da bayan motsa jiki mai ƙarfi ba, har ma daga isasshen adadin ruwan da aka sha a rana. Don asarar nauyi mai tasiri, yawanci ana amfani da abinci mai gina jiki a haɗe tare da yalwar ruwan sha na yau da kullun a cikin abincin. Irin wannan abincin ne yake taimakawa ba kawai don kawar da ƙarin fam ba, amma kuma yana taimakawa wajen kawar da "tasirin kwasfa mai lemu" a wuraren da ke matsala.

Menene ruwan sha mafi kyau?

A cikin kalma, ba za ku iya amsa tambayar wace irin ruwa kuke buƙatar sha yayin horo ba. Duk ya dogara da manufar darasin, halaye da ƙwarewar jiki. Da ke ƙasa akwai wasu nasihu don taimaka muku yanke shawarar abin da za ku sha kuma a wane yanayi:

Ruwan sha

A lokacin gajeren motsa jiki, zaku iya shan ruwa mai tsafta wanda ba carbonated ba. Abu mafi mahimmanci yayin shan ruwa shine ingancin sa. Ruwan famfo, a cikin sigar da yake shiga cikin gidajenmu, sam bai dace da amfani ba, tunda yana ɗauke da ƙwayoyin cuta masu haɗari da yawa masu yawa. Dole ne a dafa irin wannan ruwan kuma a kare shi daga baya. Wani lokaci za a iya warware batun tsarkakewar ruwa tare da taimakon matatun mai inganci.

Madadin na iya zama sayan ruwan da aka tsarkake shi ta hanyar matatun masana'antu na musamman masu tsafta. A kowane hali, kwalban ingantaccen ruwa ya kasance koyaushe yana tare da ku, tunda lallai ne ku sha ruwa a lokacin horo.

Isotonic da sauran hanyoyi na musamman

A yanayin da mai neman motsa jiki ya bijirar da kansa ga karin motsa jiki, kuma aikin gumi ya yi yawa sosai, amfani da ruwan sha na yau da kullun bazai isa ba. A irin wannan yanayin, kuna buƙatar amfani da abubuwan sha na musamman - isotonic. Dalilin shan magungunan isotonic shine ana fitar da wutan lantarki daga jikin mutum tare da gumi: potassium, magnesium, calcium da gishirin sodium. A lokacin horo da bayan horo, ya kamata ku cika wadatar gishiri da ma'adanai a cikin jiki. Yawancin lokaci, ƙwararrun athletesan wasa a shirye-shiryen gasar suna neman taimakon diga-shara na musamman, waɗanda ke cika maɗaukakan lantarki a cikin jini. Amma game da gicciye, shan magungunan isotonic a lokacin da bayan horo na iya taimakawa sosai.

Waɗannan su ne mafita na musamman waɗanda ake ɗaukar 40-50 milliliters a lokaci guda kuma a cikin adadin da bai wuce miliyon 350-400 ba na aikin duka na tsawon awa 1.5-2. Af, afkuwar jijiyoyin wuya da raɗaɗi a lokacin da bayan motsa jiki shima yana da alaƙa da ƙarancin lantarki a cikin jini.

Don inganta haɓakawa a kan motsa jiki mai tsayi sosai, 'yan wasa na iya shan ruwa mai zaki a lokacin motsa jiki, wanda ya ƙunshi ƙwayoyin carbohydrates masu sauƙi don cika makamashi da sauri. Wannan ba wata hanya ce ta soda mai dadi ba. Waɗannan abubuwan sha na musamman ana yin su ne bisa ga sucrose ko glucose. Bayan shan su, sukari ya shiga cikin jini kusan nan take, yana sake maimaita kuzarin jiki. Hakanan, irin wannan ruwa a aji zai zama mai amfani ga waɗanda ke fama da ƙarancin jini.

Akwai ra'ayi cewa yayin horo don rage nauyi, ya kamata ku sha ruwa tare da lemun tsami, amma wannan ba gaskiya ba ne. Shan ruwa tare da ruwan lemon tsami yana haifar da yawan acidity a cikin ciki kuma a wasu lokuta na iya haifar da dyspepsia (ciwon zuciya). Sabili da haka, don kawar da acidity, sukari ko cokali biyu na zuma ya kamata a saka su cikin ruwa tare da lemun tsami. Wannan abin sha bazai yuwu ya taimake ka ka rage kiba ba, amma zai kara karfi sosai a yayin atisaye.

Kalli bidiyon: Yadda shark fantami yake koyawa maikatan sa yadda ake motsa jiki a abuja (Fabrairu 2025).