Yintoni ekufuneka uyazi ngeTafile zeTyuwa

Umxholo

• Zinceda nini iipilisi zetyuwa ekudambiseni amanzi emzimbeni?
• Xa kunokwenzeka ubile kakhulu
• Xa amanqanaba e-electrolyte kunye ne-fluid emzimbeni wakho esezantsi
• Xa ithathwa ngamanzi aneleyo
• Zeziphi izintso ezenziwa ngetyuwa namanzi
• Itafile zetyuwa
• Uxelela njani
• Iziphumo zecwecwe letyuwa zetyuwa
• Amanqanaba esodium agqithisileyo
• Ukuphakamisa uxinzelelo lwegazi kunye neemeko zoxinzelelo lwegazi
• Uxinzelelo kwizintso ezineemeko zezintso
• Uzisebenzisa njani
• Ukuthatha

Ukuba uyimbaleki emgama okanye umntu osebenza ukubila okuhle okanye usebenza ixesha elide, mhlawumbi uyazi ukubaluleka kokuhlala unamanzi kunye nolwelo kunye nokugcina amanqanaba asempilweni ezimbiwa ezithile ezibizwa ngokuba zii-electrolyte.

Ii-electrolyte ezimbini, isodiyam kunye nechloride, zezona zinto ziphambili kwitafile yetyuwa nakwiipilisi zetyuwa. Ezi pilisi bezisetyenziswe iminyaka emininzi ukunyanga isitshingitshane sokubuyisa kunye nokubuyisela ii-electrolyte ezilahlekileyo ngokubila.

Iipilisi zetyuwa, ezaziwa ngokuba ziipilisi zetyuwa, azikhuthazwa kangako njengoko bezinjalo, ngenxa yokuba iziselo zemidlalo zigcwele ii-electrolyte ezongezelelweyo, kubandakanya i-potassium, i-magnesium kunye ne-phosphate.

Abanye oogqirha basacebisa iipilisi zetyuwa ukuba zisetyenziselwe umda, kodwa ngenxa yemingcipheko ethile yezempilo ebandakanyekileyo, ukusetyenziswa kwetyuwa leetyuwa kuhlala kungavunyelwanga kukhetha ezinye iindlela zokubuyisela amanzi emzimbeni.

Zinceda nini iipilisi zetyuwa ekudambiseni amanzi emzimbeni?

Amacwecwe etyuwa anokunceda kwezi meko zilandelayo:

• xa uza kube usebenza ngokwasemzimbeni okanye ubushushu ixesha elide
• ukuba awukabikho kakuhle-hydrated phambi komsebenzi
• xa ithathwa ngamanzi

Umzimba wakho usempilweni xa ulungelelwaniso lwamanzi-sodium ilungile.

Ngokwesiqhelo, ukusela amanzi aneleyo kunye nokulandela ukutya okusempilweni ngokwaneleyo ukugcina yonke into isebenza ngokugqibeleleyo ngelixa usenza imisebenzi yakho yemihla ngemihla.

Xa kunokwenzeka ubile kakhulu

Kwiimeko ezigabadeleyo, njengokugqiba umgama omde okanye ukusebenza iiyure kumaqondo obushushu aphezulu, ubeka emngciphekweni wokuphulukana namanzi angenampilo, isodiyam, kunye nezinye ii-electrolyte ozifunayo ukuze usebenze ngokusempilweni.

Xa amanqanaba e-electrolyte kunye ne-fluid emzimbeni wakho esezantsi

Xa omabini amanqanaba e-fluid kunye nesodium ewile kakhulu, amanzi okusela awanelanga. Ngaphandle kwesodiyam kunye nezinye ii-electrolyte, umzimba wakho awuyi kugcina inqanaba lolwelo olusempilweni, kwaye amanzi oselwayo aya kulahleka ngokukhawuleza.

Xa ithathwa ngamanzi aneleyo

Khumbula ukuba yonke iseli emzimbeni wakho nakuwo wonke umsebenzi womzimba uxhomekeke kulwelo ukuze lube sempilweni.

Ukuthatha iipilisi zetyuwa ngaphandle kokusela amanzi amaninzi kunokubangela ukungabikho mpilo kwesodium. Oku kuyakunyanzelisa izintso zakho ukuba zikhuphe ngaphezulu kwale sodium kumchamo kunye nokubila ngaphandle kokwenza ukuba uzive uhlaziyekile.

Ithathiwe ngamanzi, iipilisi zetyuwa zinokunceda iimbaleki zemigama emide kunye nabanye abasemngciphekweni omkhulu wokuphelelwa ngamanzi emzimbeni kunye neekram zokufudumala.

Zeziphi izintso ezenziwa ngetyuwa namanzi

Ngokwesiqhelo, izintso zenza umsebenzi olungileyo wokulawula amanqanaba e-fluid kunye ne-sodium ngokugcina amanzi okanye isodiyam okanye ngokuyikhupha kumchamo njengoko iimeko zifuna njalo.

Umzekelo, ukuba usebenzisa isodiyam engakumbi ngokutya ukutya okunetyiwa, umzimba wakho uya kubambelela emanzini amaninzi ukuzama ukugcina ulungelelwaniso lwamanzi nesodiyam. Kwaye ukuba ulahlekelwa ngamanzi amaninzi ngokubila, umzimba wakho uya kukhupha i-sodium engakumbi kumbilo okanye kumchamo ukuzama ukugcina izinto zilungelelene.

Itafile zetyuwa

Amacwecwe etyuwa anokubonelela ngezi zibonelelo zilandelayo:

• isebenze njenge-hydration elungileyo kunye nendlela yokubuyisela kwakhona kubadlali beembaleki zemigama emide
• ukunceda ukugcina ezinye ii-electrolyte zilungelelene
• kukunceda ugcine ulwelo ngakumbi ngexesha lokuqina ngamandla kunye nomsebenzi womzimba

Ukusebenzisa iipilisi zetyuwa kunye namanzi kuya kubuyisela amanqanaba akho e-sodium kwaye kukuncede ugcine amanzi amaninzi kwinkqubo.

Kwili-16 lamadoda asempilweni, abaphandi bafumanise ukuba isisombululo se-sodium chloride-based hyperhydration senze umsebenzi ongcono wokunceda amadoda agcine ulwelo ngexesha nasemva kokuzilolonga kunenye indlela yokubuyisela kwakhona emzimbeni esebenzisa i-glycerol.

Indlela ye-glycerol yayinqatshelwe kukhuphiswano lweembaleki lwamanye amazwe yi-Arhente yeHlabathi yokuLwa nokuDopa iminyaka de yasuswa kuluhlu olungavumelekanga ngo-2018.

Uphononongo lwango-2015 lufumanise ukuba ukuncediswa kwetyuwa yomlomo kuncede ekuphuculeni ukugxila kwe-electrolyte egazini kunye nokunciphisa ukulahleka kobunzima bamanzi ngexesha lokubaleka kwesiqingatha se-Ironman. Olu luhlanga lubonisa ukuhamba kweekhilomitha ezili-1.2, ukuhamba ngeebhayisikili ezili-56, kunye nokuhamba kweekhilomitha ezili-13.1.

Ukwehla kobunzima ikakhulu obunamanzi emva komdyarho wokunyamezela akuhlali ixesha elide. Ukuphulukana namanzi amaninzi-nokuba okwethutyana- kunokuba nefuthe elibi ekusebenzeni komzimba.

Ukukwazi ukunciphisa inani lamanzi alahlekileyo, kunye ne-hydration efanelekileyo kunye ne-electrolyte intake, kunokwenza ukuba ezi ntlobo zemisebenzi zingabinabungozi.

Uxelela njani

Enye indlela yokulinganisa inqanaba lakho le-hydration ngumbala womchamo wakho.

Iziphumo zecwecwe letyuwa zetyuwa

Ukusetyenziswa kwethebhulethi yetyuwa kungakhokelela kwezi ziphumo zilandelayo:

• isisu esimoshakele
• Isodiyam eninzi emzimbeni wakho, nto leyo ekhokelela ekubeni unxaniwe
• ukunyusa uxinzelelo lwegazi
• umngcipheko othile osekwe kwiimeko zempilo

Ngelishwa, ukusetyenziswa kwethebhulethi yetyuwa kuza neengozi ezithile zempilo, kubandakanya ukucaphuka kwesisu.

Amanqanaba esodium agqithisileyo

Ukuba ne-sodium eninzi kakhulu (i-hypernatremia) emzimbeni kunokukwenza uzive ungaphilanga.

Iimpawu zehypernatremia zibandakanya:

• unxano olugqithisileyo
• ukudinwa kunye namandla aphantsi
• ukudideka
• ubunzima bokugxila

Ukuphakamisa uxinzelelo lwegazi kunye neemeko zoxinzelelo lwegazi

Amanqanaba aphezulu e-sodium anokunyusa uxinzelelo lwegazi, ke abantu abanexinzelelo oluphezulu lwegazi (uxinzelelo lwegazi) abathatha amayeza okunyusa uxinzelelo lwegazi banokufuna ukunqanda iipilisi zetyuwa kunye nokutya okunesodiyam ephezulu.

Iipilisi zetyuwa kunye nesodium engaphezulu zinokwenza ukuba amayeza oxinzelelo lwegazi angasebenzi kakuhle.

Abanye abantu abanoxinzelelo lwegazi (hypotension) bathatha iipilisi zetyuwa ngengcebiso zoogqirha babo, kodwa kufuneka balumke ngakumbi ukuba bathatha amayeza anyusa uxinzelelo lwegazi, njenge-midodrine (Orvaten).

Uxinzelelo kwizintso ezineemeko zezintso

Ukuba unemicimbi yezintso, ukutya kakhulu isodium kunokude kuyenze mandundu imeko yakho ngokubeka uxinzelelo olukhulu kwizintso ukulinganisa amanqanaba esodiyamu kunye nolwelo.

Ukutya ityuwa eninzi, umzekelo, kuya kunyanzela izintso ukuba zikhuphe amanzi amaninzi kunye nesodiyam ukuzisa amanqanaba esodiyamu ezantsi kuluhlu olusempilweni.

Uzisebenzisa njani

Xa uzama iipilisi zetyuwa, yenza oku kulandelayo:

• Funda uluhlu olupheleleyo lwezithako, ii-electrolyte, kunye nokonakala kwezimbiwa.
• Sela amanzi amaninzi.
• Landela iingcebiso kunye neengcebiso zokusebenzisa ezivela kubaqeqeshi bezonyango.

Nangona zinokuthengwa phezu kwekhawuntari kwaye ngaphandle kokuyalelwa, iipilisi zetyuwa zisetyenziswa kakuhle xa kuhlolwa ugqirha.

Ukuba uthambekele ekutshiseni iicramps kunye neminye imiba yokuphelelwa ngamanzi emzimbeni, ugqirha wakho unokukunika imiyalelo ethile yethamo.

Ezinye iimveliso zamacwecwe e-sodium chloride nazo ziqukethe i-potassium, i-magnesium kunye nezinye i-electrolyte.

Hlola ileyibhile yaso nasiphi na isongezelelo ukuze ubone ukuba ubuninzi besithako esithile siqulathwe ngaphakathi, ngakumbi ukuba ugqirha wakho ekucebisile ukuba unciphise ukusetyenziswa kwesimbiwa esithile.

• Intoni: Ezona pilisi zixhaphakileyo zetyuwa ziipilisi ezi-1-gram eziqulathe malunga ne-300 ukuya kuma-400 milligrams yesodium.
• Nini: Amacwecwe ayanyibilika malunga nee-ounces ezi-4 zamanzi kwaye atyiwa kwakamsinya ngaphambi okanye ngexesha lokuzilolonga ixesha elide okanye umsebenzi onzima womzimba.

Xa ingasetyenziswa, iipilisi zetyuwa kufuneka zigcinwe kubushushu begumbi kwindawo eyomileyo.

Ukuthatha

Ngelixa iipilisi zetyuwa zinokukhuseleka kwaye ziluncedo kubagijimi bemigangatho kunye nabanye abasebenza ukubila okunamandla, ayingabo bonke abantu okanye zonke iimeko.

Abantu abanexinzelelo oluphezulu lwegazi okanye isifo sezintso kufuneka babaphephe. Nabani na otya ukutya okunezakha-mzimba kwaye angazibandakanyi nemidlalo enzulu, yokunyamezela mhlawumbi ufumana isodiyam eyoneleyo ukuthintela ukukhukhumala kunye nezinye iingxaki ezinxulumene nobushushu.

Ukuba unomdla malunga neepilisi zetyuwa, okanye ufumanisa ukuba unomdla wokufudumeza iicramps kunye nokuphelelwa ngamanzi emzimbeni xa usebenza, cela ugqirha wakho ukuba le mveliso ingakulungela na.

Ugqirha wakho unokucebisa ngeziphuzo zemidlalo ezizityebi kwii-electrolyte, kodwa ukuba ufuna ukunqanda iswekile kwezi ziphuzo, jonga ukuba iipilisi zamanzi kunye neetyuwa ziya kukunceda na kule mibaleko mide okanye iintsuku ezishushu zisenza umsebenzi weyadi.