Hanyoyi 5 masu mahimmanci don hawan dutse a cikin yanayi mai zafi
Abubuwa
A yanayin dumamar yanayi, ba kasafai ake yin hutun wasanni ba a lokacin zafi sosai (sama da 30 ° C) kuma ana son yin hawan dutse cikin yanayi mai kyau 🌞.
Hawa cikin matsanancin zafi yana da fa'ida da rashin amfani. Jikin ku zai daidaita bayan ƴan tafiya a cikin zafin rana kuma zai inganta sanyaya da VO2max.
Duk da haka, a yi hankali, ba tare da kulawa ba, jikinka zai kasance cikin haɗari mafi girma na "zafi" ko m hyperthermia.
Za mu ba ku wasu shawarwari don hawan dutse a cikin yanayi mai zafi sosai.
Amfanin Jiki
Lokacin da kake tuƙi cikin yanayi mai zafi sosai, jikinka zai haɓaka hanyoyin yaƙi da zafi.
Ingantaccen yanayin zafi
Jikin ɗan adam na'ura ne mai ban mamaki, yana amsawa kuma ya dace da sauye-sauyen yanayi, ko yanayin zafi (zafi, sanyi), matsa lamba (tsawo, zurfin) ko zafi (bushe, rigar). A cikin yanayi mai zafi sosai, jikinka zai yi gumi. Musamman a lokacin motsa jiki kamar hawan keke, sama da 80% na zafin da ake samu yana juyewa zuwa gumi kuma yana bashe ta hanyar evaporation ♨️. Bugu da ƙari, motsawa gaba yana haifar da iska mai dangi wanda ke inganta sanyin jiki.
Ƙara yawan jini
Da yawan jiki yana nunawa ga yanayin zafi mai zafi, yawancin thermoregulation yana shiga cikin wasa don kula da ayyuka masu mahimmanci a cikin yanayin aiki mafi kyau. Dole ne jiki ya kula da ikon samar da gabobin da makamashi da ruwa.
Sabili da haka, don wannan, ana ƙara yawan adadin ruwa don ramawa ga tasirin ƙaura.
Idan muka hada wadannan illolin guda biyu, yana da matukar sauki a fahimci cewa a lokacin zafi, abin da ya kamata a fara amfani da shi shine yawan ruwa akai-akai 💧.
Ingantaccen VO2max
Matsakaicin ɗaukar iskar oxygen ko VO2max shine matsakaicin adadin iskar oxygen da mutum zai iya cinyewa a kowane raka'a na lokaci yayin mafi girman motsa jiki mai ƙarfi na aerobic. Ya dogara da nauyin kowane mutum, kuma mafi girman lambar, mafi kyawun lafiyar lafiyar zuciya.
Amma me yasa yanayi mai zafi zai inganta VO2max?
Ƙara yawan ƙwayar plasma (jini) yana rage gasar da za ta iya faruwa tsakanin fata (inda ake musayar zafi don rage yawan zafin jiki) da tsokoki don rarraba kayan abinci. A gefe guda, acclimatization zuwa yanayi mai dumi yana inganta tsarin kiyaye zafin jiki, wato, tare da wannan ƙoƙari, ana buƙatar ƙarancin makamashi don rage zafin jiki (jiki yana amsawa ta hanyar hada karin mitochondria, masana'antun da ke canza kayan abinci zuwa makamashi a cikin jiki). jiki). Hakanan zafi yana motsa ƙa'idodin sunadaran girgiza zafi, ko HSPs, waɗanda ke haɓaka juriyar zafi. Wannan yana ba ku damar horar da tsawon lokaci a cikin yanayin zafi. A gefe guda, jiki yana haifar da sababbin hanyoyin jini (angiogenesis) don inganta rarraba jini zuwa tsokoki da fata. Akwai ci gaba a cikin samar da jini ga tsokoki da ake amfani da su yayin motsa jiki.
Zafin bugun jini
Hyperthermia yayin hawan ATV yana da matukar haɗari, kuma magance zafin rana, wanda ya riga ya kasance, ya fi wuya fiye da ƴan matakan kariya masu sauƙi waɗanda ake amfani da su.
⚠️ Ka kasance cikin faɗakarwa, alamun suna bayyana da sauri:
- Ƙara yawan bugun zuciya
- Ƙawata
- Dizziness
- colic
- Yi zafi sosai
Yana da mahimmanci a yi la'akari da waɗannan alamun saboda jikin ku ne ke nuna cewa ba zai iya yin aiki akai-akai ba. Lallai, raunin neuromuscular ko hypoglycemic cerebral shine mataki na gaba kuma yanayi ne da ke buƙatar magani. Lokacin da zafin jiki na ciki ya kai 41 ° C, zai iya zama m.
Nasihar da za a bi
1. Yi shiri don acclimatization.
Wannan gaskiya ne musamman idan kuna tafiya zuwa wurin da ya fi zafi fiye da wuraren da kuka saba.
Yawancin lokaci yana ɗaukar jiki kwanaki 10 zuwa 15 don cikakken saba da sabon muhalli. Kuna iya guje wa ja igiyar da ƙarfi ta hanyar daidaita hanyoyin fita har sai kun ji daɗi. Misali, iyakance tafiya zuwa mintuna 30-40 na matsakaicin ƙoƙari ko mintuna 60-90 na motsa jiki mai haske. Hakanan zaka iya yin shiri a gaba ta hanyar saka ƙarin tufafi a cikin yanayinka na yau da kullun.
2. Mirgine a wuri mai sanyi.
Yi tafiya da sassafe ko kuma da yamma don yanayin zafi mafi zafi. Zaɓi hanya mai inuwa, kamar daji. A cikin latitudes ɗinmu na Turai, ba haka lamarin yake ba, amma a ƙasashen waje (misali, Spain, Maroko, Amurka) kuna iya yin hawan dutse a cikin hamada. Kula da hasashen yanayi kuma zaɓi yanayin girgije idan za ku iya.
3. Cin kayan zaki
Lokacin gumi, ana cinye makamashi - kusan 600 kcal / l. Yana da yawa! Idan ka yi la'akari da ƙarfin da ake buƙata don feda lokacin da fifikon jikinka shine kiyaye ainihin zafin jiki, dole ne ka rama. Kuma tsarin ku, saboda haka, zai buƙaci sukari, kuma fiye da yadda aka saba. Ta hanyar cin carbohydrates, za ku iya biyan bukatun jikin ku. Kyakkyawan bayani akan tafiya shine shan maganin makamashi wanda ya ƙunshi akalla 6% carbs.
4. A guji rashin ruwa.
Yana da mahimmanci. Ƙirƙirar dabarar da ta dace don nau'in fita, musamman idan kuna tafiya na 'yan sa'o'i. Babu isasshen ruwan sha. Gumi ya fi tsayi fiye da yadda aka saba kuma asarar gishirin ma'adinai shima ya fi girma. Sabili da haka, wajibi ne don ramawa ga cin abinci mai mahimmanci na sodium, potassium da calcium (kuma, idan akwai, wanda ya ƙunshi magnesium don rage gajiyar tsoka da carbohydrates). Ana iya yin shi a cikin nau'i daban-daban, allunan, foda abin sha.
Ga wasu shawarwarin da za ku bi:
- Yi la'akari da kanka kafin da bayan ƙoƙarin. Rashin kashi 2% na nauyin jiki a cikin ruwa yana daidai da raguwar 20% na aikin.
- Yi rikodin abin da kuka sha (ko ruwa) a rana ta yau da kullun da kuma lokacin tafiya na yau da kullun. Yawanci, yakamata ku cinye 300 zuwa 500 ml / hr yayin hawan dutse. Don zafi mai ƙarfi, yi nufin iyakar babba.
- Bincika launi na fitsari: yawan rawaya, yawan ruwan da kuke buƙata.
5. Tufafi da kyau.
Babu wata ƙa'ida ta gaske saboda kuna buƙatar yin wasa tsakanin kariya ta rana da gefen numfashi wanda ke ba da damar gumi don yashe zafin jiki maimakon a kama shi a cikin zane.
Nemo masana'anta da ta fi dacewa da ku ta gwada shi!
Dangane da launi, sanya launi mai haske, mai kyau fari, saboda yana nuna haske (sabili da haka zafi).
📸: AFP / Frank Fife - Christian Casal / TWS
