A lokacin aikin motsa jiki, yawan gumi ya karu sosai, musamman a lokacin zafi mai zafi.Wasu mutane suna tunanin cewa yawan gumi, yawancin kitse ne.A gaskiya ma, abin da ke mayar da hankali ga gumi shine ya taimake ku daidaita matsalolin jiki, don haka yawan gumi dole ne ku kasance kuna buƙatar samun isasshen ruwa don sake cikawa.Yana da mahimmanci a tuna cewa lokacin da kuka ji ƙishirwa, yana nufin cewa jikinku ya bushe.Don haka ko kuna jin ƙishirwa ko a'a, dole ne ku kula da yin ruwa kafin da lokacin motsa jiki..Ana ba da shawarar cewa kada ku yi motsa jiki kowace rana kuma ku ba jikin ku lokaci don hutawa da farfadowa.
Bayanin faɗaɗawa:
1. A guji shan ruwa kafin motsa jiki
Mutane da yawa sukan yi watsi da ƙarin ruwa kafin motsa jiki, har ma da kuskuren yarda cewa shan ruwan kafin motsa jiki na iya haifar da ciwon ciki.A haƙiƙanin gaskiya, ruwan da aka ƙara kafin dacewa shine ruwan “ajiye” a jikin ɗan adam.Za a canza wannan ruwa zuwa jini bayan da jiki ya yi gumi a lokacin aikin motsa jiki, wanda shine muhimmiyar damar kimiyya don sake cika ruwa.
2. A guji yawan shan giya kafin dacewa
Ruwan ruwa mai yawa kafin motsa jiki ba kawai zai narke ruwan jiki a cikin jiki ba, yana rushe ma'auni na electrolyte, amma kuma yana kara yawan jini da kuma kara nauyi akan zuciya.Bugu da ƙari, an bar ruwa mai yawa a cikin ciki, kuma ruwan yana juyawa baya da baya yayin da ake jin dadi, wanda zai iya haifar da rashin jin daɗi na jiki.Zai fi kyau a fara hydrating kamar minti 30 kafin fara motsa jiki, kuma a hankali ƙara har zuwa 300mL.
3. A guji yawan shan ruwan tsarki
Manyan electrolytes a cikin gumi sune sodium da chloride ions, da kuma ƙananan adadin potassium da calcium.Lokacin yin motsa jiki na dogon lokaci, adadin sodium a cikin gumi ya fi yawa, kuma yawan asarar sodium da chloride ions zai sa jiki ya kasa daidaita ruwan jiki da zafin jiki da sauran canje-canje na jiki a cikin lokaci.A wannan lokacin, ƙarin ruwa bai isa ba don jimre wa asarar electrolytes.
Idan lokacin gina jiki ya fi awa 1, kuma yana da ƙarfin motsa jiki, za ku iya sha abin sha na wasanni na electrolyte daidai, ƙara yawan sukari da amfani da electrolyte a lokaci guda.
4. A guji yawan ruwa lokaci guda
A cikin tsarin dacewa, ƙarin ruwa ya kamata ya bi ka'idar wasu lokuta.Idan adadin kari na ruwa na lokaci daya ya yi yawa, za a shigar da ruwan da ya wuce kima cikin jini kwatsam, kuma adadin jinin zai karu da sauri, wanda zai kara nauyi a cikin zuciya, ya lalata ma'aunin electrolyte, sannan ya shafi karfin tsoka da juriya.Hanyar kariyar ruwa ta kimiyya ita ce ƙara ruwa 100-200ml kowane rabin sa'a, ko kuma 200-300ml ruwa kowane 2-3km, tare da iyakar 800ml / h (gudun shayar da ruwa ta jikin mutum shine 800ml a mafi yawan awa daya).
Idan kana son ƙarin sani game da motsa jiki, da fatan za a kula da gidan yanar gizon mu: https://www.resistanceband-china.com/
Lokacin aikawa: Yuli-12-2021