Ngokuchanekileyo kutheni ufumana iAches yesisu emva koQeqesho

Umxholo

• Oonobangela abanokubakho- kunye nezisombululo- zeeAches zesisu ngexesha nasemva kokuSebenza
• Amayeza
• Inqanaba lobunzulu
• Inqanaba Lokufaneleka
• Ukuphelelwa ngamanzi emzimbeni
• Ukutya
• IHormone
• Ungajongana njani neAche yesisu emva kokuSebenza
• Iingxaki zesisu sabagijimi
• Iingxaki zesisu kubakhweli beebhayisekile
• Iingxaki zesisu kubaDadi
• Amandla oQeqesho Iingxaki zesisu
• Usenesisu esibuhlungu emva kokusebenza? Zama ezi ziNzululwazi zeNdalo
• Uphengululo lwe

Kwezona zinto zinomtsalane ngakumbi onokuthi uzenze ngosuku, umthambo mhlawumbi awuyonto enye yazo. Chitha ixesha elaneleyo ubaleka, uhamba ngeebhayisikile, okanye uhamba intaba kwiindawo ezinkulu zangaphandle kwaye ufunda ukonwaba ngemisebenzi yomzimba ekungaxoxwa ngayo kwincoko enesidima. Kodwa kungakhathaliseki ukuba unesinongo esingakanani, ukujongana nesisu esibuhlungu (ngokuqhelekileyo, isisu esibuhlungu emva kokusebenza) akukho lula. Abo batyhobozele iPorta-Potty okanye bacinga ukuba baya kugabha ngexesha leCrossFit bazi imvakalelo nje.

Ukuba kukho nayiphi na intuthuzelo, awuwedwa. Uphononongo lwakutsha nje lufumene ukuba ukuya kuthi ga kwi-70 ipesenti yabadlali abajongana neengxaki ze-GI. Ezinye iingcali zibeka inani eliphezulu ngakumbi. "Malunga neepesenti ezingama-95 zabaxumi bam bafumana ingxaki ethile ye-GI ngexesha lomsebenzi wabo," utshilo uKrista Austin, Ph.D., umqeqeshi kunye nomseki we-Performance and Nutrition Coaching eColorado Springs, eColorado. Ezona mpawu ziqhelekileyo zifundwa njengePepto-Bismol jingle: isicaphucaphu, ukuqaqanjelwa yintliziyo, ukugaya isisu, kunye norhudo. (Idibeneyo: Izinto ezothusayo ezitshabalalisa ukugaya kwakho)

Abantu abane-vaginas kunokwenzeka ukuba bafumane isisu emva kokuzilolonga (okanye ngexesha) kunabo bazalwa benelungu lobudoda; iihormoni zinokuba sesityholweni. "Kwizigulana ezingama-25,000 esizibonayo minyaka le, iipesenti ezingama-60 ngabasetyhini, kwaye bangaphezulu kwamadoda ekufumanekeni kokuphazamiseka kwe-GI, njenge-bowel syndrome," utshilo ugqirha wamazinyo uJ. . "Ukuzivocavoca, ngakumbi ukugijima, kunomdla wokuvelisa iimpawu." Kwaye nangona uxinzelelo lwesisu lungahlali lusisongelo empilweni, iimpawu ezihlazo zinokuthintela abanesifo ekufumaneni uncedo kwaye zibadimaze ekusebenziseni ngokupheleleyo.

Ke, ukuba uzibuza uzibuza, "kutheni isisu sam sibuhlungu emva kokusebenza," nantsi into ekufuneka uyazi: Xa uqala ukuzilolonga, izihlunu othembele kuzo kakhulu (umzekelo, ii-quads zakho ngexesha lokubaleka) amalungu akho angaphakathi egazi. Amalungu akho afuna igazi ekwetyiseni; imisipha yakho iyayifuna ukomelela njengoko usenza umthambo. (ICYMI, nanku umahluko wangempela phakathi kokuqina kwemisipha kunye nokunyamezela kwemisipha.) Ngenxa yokuba iimfuno zamandla ze-quads zakho zinkulu, amalungu akho alahlekelwa kwaye umzimba wakho uqondisa uninzi lokuhamba kwegazi emilenzeni yakho. Emva koko, inkqubo yesisu ishiyeke nezixhobo ezimbalwa zokugaya ukutya kunye namanzi owathathe ngaphambili okanye ngexesha lokuzilolonga.

Kungenxa yoko le nto, nokuba unemizuzu nje engama-20, ungaqala ukuziva unesiyezi naxa usenza umthambo. "Abanye abantu banokuzilolonga kamnandi emva kokurholisa ukutya imizuzu eli-15 phambi kokuba uzilolonge. Abanye abanakutya nantoni na kwisithuba seeyure ezimbini okanye bazive bequmbile kwaye bedangele," utshilo uBob Murray, Ph.D., umsunguli weSports Science Insights Iqela elibonisanayo eligxile ekusebenziseni inzululwazi kunye nesondlo kwezemidlalo eFox River Grove, eIllinois.

Oonobangela abanokubakho- kunye nezisombululo- zeeAches zesisu ngexesha nasemva kokuSebenza

Jonga ezinye zezinto ekucingelwa ukuba zonyusa ithuba lakho lokuba nesicaphucaphu kunye neendlela onokuthi uziphephe kwezi mvakalelo zibuhlungu (kwaye uzibuze kaninzi, "kutheni isisu sam sibuhlungu emva kokusebenza?") Kwixa elizayo.

Amayeza

Nangona kusoloko kubalulekile ukuthatha idosi ecetyiswayo yalo naliphi na iyeza, nikela ingqwalasela enkulu ekuthatheni kwakho amayeza achasene nokudumba; Inani eligqithisileyo le-ibuprofen okanye i-naproxen linokubangela isicaphucaphu, utshilo uDaphne Scott, MD, ugqirha wezonyango kwezonyango kwi-Hospital for Special Surgery kwisiXeko saseNew York. Ke ngeli lixa kunokuhenda ukuvala iintlungu zedolo lakho nge-OTC anti-inflammatories ukuze ufikelele kulo mthambo unzima, omnye kakhulu unokukushiya uziva ugula.

Kwenziwe ntoni: Ungaze uthathe ngaphezu kokucetyiswa kwibhokisi okanye kunokuba umiselwe ngugqirha wakho. Kwaye ukuba uthatha i-anti-inflammatory, yenza njalo emva kokuzivocavoca. (Kwaye utye enye yokutya oku-15 okuchaseneyo nokuvuvukala kwintlungu yendalo.)

Inqanaba lobunzulu

Okumangalisayo kukuba, i-nausea ebangelwa umthambo ingenzeka nakwesiphi na isantya kwaye nangaluphi na ubungakanani. UGqr. Scott uthi umthambo ophezulu kakhulu unokwandisa amathuba okuba nesicaphucaphu ngexesha lokuzilolonga ngenxa yokuba okukhona usebenza nzima, kokukhona ubuza umzimba wakho; Nangona kunjalo, isicaphucaphu sinokwenzeka nakweliphi na inqanaba lokuqina. “Oku kucingelwa ukuba kungenxa yenqanaba lemeko,” utshilo, kodwa iimvakalelo kunye nexhala nazo zidlala indima enkulu. "Ukuba unoxinzelelo okanye wonwabile kukhuphiswano. Ukuba uzama umthambo omtsha okanye umziba omtsha wokuzilolonga, ukonwaba luvo kunokubangela ukuba ube nesicaphucaphu ngexesha okanye isisu esibuhlungu emva kokusebenza."

Kwenziwe ntoni: Ejimini? Nciphisa isantya okanye ukuxhathisa kwakho kude kuphele imvakalelo- ngesiqhelo ngokukhawuleza emva kokuba uyekise okanye uyeke ukuhamba, utshilo uGqirha Scott. Eklasini? Ugqirha Scott ucebisa ngokuthatha inyathelo ubuye umva, unciphise isantya, kwaye uphinde ujoyine iqela xa sele uziva ngcono. Yeka ukukhuphisana ngaphakathi nawe; ukuba uyagula, akukho mntu uphumelela.

Inqanaba Lokufaneleka

Nangona kusengqiqweni ukucinga ukuba isicaphucaphu esinokubangelwa kukuzilolonga sinokwenzeka ukuba umntu oqalayo utyhala i-themselvestoo kanzima, ngokukhawuleza okukhulu, iyonke le nto ayikhethi buso kulo naliphi na inqanaba lesakhono. Enyanisweni, uxinzelelo lwe-GI luxhaphakile phakathi kweembaleki zokunyamezela ezifana neembaleki ze-marathon okanye abahamba ngeebhayisikile ezide-ezinye zezona imbaleki "zimilo" kwihlabathi. Olunye uphononongo olupapashwe kwijenali Umdla wokutya izifundo ezivavanyiweyo zesini esahlukileyo kunye namanqanaba emeko, ebabuza ukuba bazile ukutya, batye kanye ngaphambi, okanye batye ngqo emva kokuzilolonga kwaye bafumanisa ukuba ukutya kunye nenqanaba lokuqina kokuchaphazeleka xa usenza umthambo, kodwa inqanaba lesini kunye nemeko yokungahambisi. "Uqeqesho alukhange lusinciphise isicaphucaphu esenziwe kukuzilolonga," baxela abaphandi.

Kwenziwe ntoni: Inkqubela phambili kwinqanaba lakho lokomelela ngokwamanqanaba. Sukuzama inqanaba lobuchwephesha kwinqanaba lokukhaba xa ungazange uzame ubuchule ngaphambili. Akunazintloni ukuqala ukusuka ezantsi—kuphela ukusuka apho!

Ukuphelelwa ngamanzi emzimbeni

Ngexesha lokuzilolonga, igazi liphuma emathunjini akho, lisiya kwimisipha emikhulu yokusebenza. Ingxaki kukuba, ukungonelanga kwe-hydration kuchaphazela umthamo wegazi lokupompa ngomzimba wakho, onokunyusa ukuba i-GI yokukhathazeka kunye nokungahambi kakuhle kwamathumbu - aka ukuba isisu sibuhlungu emva kokusebenza - okukhankanywe ngasentla.

Kwenziwe ntoni: Le mpendulo ichanekile njengoko ifika: sela amanzi ngakumbi, rhoqo. Ayisiyiyo kuphela xa usenza umthambo: "Yazi i-hydration yakho iveki yonke." (Eyeleleneyo: Iibhotile zamanzi ezili-16 ziGqwesileyo zokuSebenza, ukuHamba intaba, kunye neMihla yonke yokuHyinwa kwamanzi)

Ukutya

Mhlawumbi omnye wabadlali abakhulu kumdlalo wokuzilolonga-isicaphucaphu kukutya kwakho. Ukutya isidlo esikhulu kunye nokuya kwikampu yesiqalo kungekudala emva koko kukufumana iresiphi ebonakalayo yesisu esibuhlungu emva kokusebenza. Nangona kunjalo, uGqr. Scott uthi ukungatyi ukutya okanye ukungatyi ukutya okuneprotheyini kunye nee-carbs nako kungadlala indima. Ukugcwala kakhulu kwaye isisu sakho asizukuba nexesha elaneleyo lokwetyisa ngokufanelekileyo. Ulambile? Isisu esingenanto esingenanto siya kuba namanzi akho atyibilikayo esiswini sakho esenza amaza. Kungathatha ixesha elithile ukuba ufunde eyona nto ilungele isisu sakho, njengoko yahlukile kuwo wonke umntu. (Idibeneyo: Ukutya okuBalaseleyo kokutya ngaphambi nasemva kokuSebenza)

Kwenziwe ntoni: Vavanya ukutya kwakho kwangaphambili, ngexesha, kunye nasemva kokutya. Ukuba awutyi ixesha elide ngaphambi kokuba uzilolonge, zama ukuba nokutya okuncinci imizuzu engama-30 ukuya kwiyure ngaphambili, utshilo uGqirha Scott. Kwelinye icala, ukuba uhlala utya kakhulu ngaphambi kokuzilolonga, zama ukunciphisa inani lokutya kwaye ukubuyisele endaweni ngamafutha amancinci asempilweni, ii-carbs, kunye neeprotein ezinje ngamantongomane okanye ibhotolo yamandongomane kwisiqwengana sethosi, utshilo.

IHormone

Uqhelene notshintsho oluqinisekileyo lwehomoni olwenzeka ngokwenza umthambo (ii-endorphins ezingakumbi! Icortisol encinci!). Kodwa uGqr. Scott uthi zininzi ithiyori ezahlukeneyo malunga nokuba iihomoni zingazichaphazela njani iimpawu ze-GI ezinje ngokuba nesicaphucaphu ngexesha lokuzilolonga. “Enye ingcamango yeyokuba iihomoni zikhutshwa ebuchotsheni kwaye zikhokelela ekukhululweni kwee<em>catecholamines (iihomoni ezikhutshwa ngamadlala e<em>adrenal), ezinokuthi emva koko zibangele ukulibaziseka kokuphuma kwesisu,” utshilo.

Kwenziwe ntoni: Thatha ikhefu ukuba uziva unesicaphucaphu ngexesha lokuzilolonga, uze ujoyine umdlalo xa uziva ngcono. Usenako ukuzamkela ezi zibonelelo zempilo yengqondo zokuzilolonga.

Ungajongana njani neAche yesisu emva kokuSebenza

Undoqo kukwazi ukuba zeziphi iziphumo ebezingalindelekanga ezihamba kunye nomsebenzi wakho wokomelela owuthandayo kwaye uziqhelanise nezi zicwangciso zobuchule zokuzinciphisa.

Iingxaki zesisu sabagijimi

• Ukuxinana esiswini
• Urhudo
• Ukuthunga kwicala

Yonke loo ndlela yokuhamba ngepavumente ijongana nephepha lesisu kunye nemixholo yayo, ibangela iingxaki ezisezantsi ze-GI. Izifundo ezininzi ziye zafumanisa ukuba malunga neepesenti ezingama-50 zeembaleki ezihamba umgama omde zixela iingxaki ezinje nge-cramping kunye nehudo ngexesha lomsitho. Izitishi ezisecaleni (ezahluka naphina kwindawo ekrwempi ebuthathaka ukuya kwiintlungu ezibukhali esiswini kwicala lesisu sakho) zibangelwa ngokuyinxenye "ngumxhuzulane kunye nentshukumo yendalo ebalekayo, ethi ixinzelele kwizihlunu ezidibeneyo esiswini," utsho uMurray. (Eyeleleneyo: I-Yoga elula ibeka enokuthi incede kwiDigestion)

Yilungise ngokukhawuleza:Ukwalathisa igazi emathunjini akho, cothisa isantya de izinga lokubetha kwentliziyo yakho liye kumgangatho okhululekileyo. Ngezibonda zecala, tshintsha umkhondo wakho, ucothe, okanye ujije i-torso yakho ngobumnene kwicala elijongene necala lakho elibuhlungu. Ingxamiseko yokwenyani? Fumana iPorta-Potty ekufutshane okanye umthi omkhulu. Awuzukuba ngowokuqala okanye owokugqibela ukwenza njalo, themba.

Uthintele:

• Hydrate. Sela ii-ounces ezi-4 ukuya kwezi-6 zolwelo rhoqo ngemizuzu eli-15 ukuya kwengama-20 ngexesha lokuzilolonga, utshintshana phakathi kwamanzi kunye neziselo zezemidlalo kangangeeseshoni ezinde ukuzalisa i-electrolytes, utshilo u-Ilana Katz, RD, ingcali yezondlo e-Atlanta.
• Bamba isoda. ICola ngamanye amaxesha isetyenziswa njengesiselo sangaphambi kogqatso ngenxa yeziphumo ezivuselelayo zecaffeine kunye neswekile. Kodwa amaqamza omoya acwecwe abangela ukudumba, utshilo uKatz.
• Khupha amanqatha. Ukutya okunamafutha angama-Nix ngosuku olupheleleyo ngaphambi kokuzilolonga okukhulu kuba amanqatha kunye nefayibha zetyiswa kancinane kunecarbohydrates okanye iprotein. Ukutya okuqukethe i-lactose (ideri), i-sorbitol (i-gum engenashukela), kunye ne-caffeine kusebenze i-GI tract. Baphephe ukuqala iiyure ezine ngaphambi kokuba ubaleke, utshilo uKevin Burroughs, MD, ugqirha wezonyango e-Concord, North Carolina.

Iingxaki zesisu kubakhweli beebhayisekile

• Reflux yeasidi
• Ukungatyi

Ukuya kuthi ga kwiipesenti ezingama-67 zeembaleki ezifumana i-acid reflux, xa kuthelekiswa neepesenti ezili-10 zoluntu ngokubanzi, ngokophando lwasePoland. Ixhaphakile kubakhweli beebhayisikile ngenxa yokukhwela kwabo ukuya phambili, oko kwandisa uxinzelelo kwisisu kwaye kunokukhokelela kwi-asidi yesisu kwi-esophagus, utsho uCarol L. Otis, M.D., ugqirha wamayeza ezemidlalo ePortland, e-Oregon. (Idibene: Kutheni Ufumana Isitshisa Xa Uzivocavoca)

Yilungise ngokukhawuleza:Guqula indawo okuyo ukuze uhlale ngokuthe nkqo kwisali. Ukuba kunokwenzeka, thatha ikhefu elifutshane ngexesha lokukhwela uze uhambe imizuzu embalwa. Yeka ukutya nokusela de kuphele iimpawu.

Uthintele:

• Yiba nenxaxheba. Ngaphambi kokuba uthabathe indlela, cinga ngokuthatha i-OTC antacid, enje ngeMaalox okanye iMylanta, ngakumbi ukuba ujongene ne-reflux. "Iyeza likhusela umqala ngengubo encinci, ukunciphisa ukutsha ukuba uneengxaki ze-reflux ngelixa uhamba ngebhayisikile," utshilo uGqirha Otis.
• Igqibelele ukuma kwakho. Ukugcina umva wakho usicaba endaweni yokuzingela phezu kwee-handlebars kunciphisa uxinzelelo kwi-abs yakho, utsho uGqr Burroughs. Kwaye qiniseka ukuba isihlalo sakho silungelelanise ubude bakho: Ukuphakama kakhulu okanye kuphantsi kakhulu kuya kuguqula ukuma kwakho, ukwandisa uxinzelelo kwisisu, okukhokelela kwi-reflux.
• Yitya kancinci. Imivalo yamandla kunye nokutya okufanayo kwenza ukutya okulula okulula ngelixa uhamba ngebhayisikile, kodwa ezinye iibhayisekile ziluma ngaphezu kwesisu esinokuphatha kakuhle. Ukukhwela ngaphantsi kweyure, tsiba i-snacks. Ngaphezulu kwemizuzu engama-60? Yidla i-200 ukuya kwi-300 yeekhalori ze-carbs ezilula, ezifana neziselo zezemidlalo, iigels, kunye nemivalo, ngeyure nganye ukunceda ukugcina izihlunu zifuthe. (Eyeleleneyo: Ngaba kubi ukutya iBha yaMandla yonke imihla?)

Iingxaki zesisu kubaDadi

• Ukuxinana esiswini
• Ukubhinca
• Ukuqhawula
• Isicaphucaphu

"Abanye abadadayo babamba umphefumlo ngaphandle kokuphefumla ngelixa ubuso babo buphantsi kwamanzi. Oku kuthetha ukuba xa bejika iintloko ziphefumla, kufuneka bakhuphe kwaye baphefumle kwangaxeshanye, nto leyo ebangela ukuba baginye kwaye baginye umoya namanzi," utshilo uMike. UNorman, umseki-mbambano weChicago Endurance Sports, oqeqesha abadadayo kunye nabathathu. Isisu esizele ngumoya sinokukhokelela ekudumbeni; Ukuntywila amanzi ngexesha lokuqubha kwamanzi anetyuwa kunokubangela ukuxinana esiswini.(Ngendlela, ukuba uhlala uvimbile, kuya kufuneka wazi malunga nokuguqulana kokugaya ukutya.)

Yilungise ngokukhawuleza:Uninzi lwe-cramping kunye ne-bloating lwenzeka ngexesha lokubetha esiswini (isifuba kunye ne-freestyle), ke flip kumqolo wakho kwaye unciphise isantya kude kube kubuhlungu. Kwakhona, zama ukunyathela amanzi imizuzu embalwa ukugcina umlomo wakho uphezu komhlaba, ucebisa uNorman.

Uthintele:

• Phefumla ngcono. Inkqubo efanelekileyo ikunceda ufikelele kwioksijini ngomzamo omncinci. Ungawaphepha amaza- kunye nabantu okhuphisana nabo- ngokufunda ukuphefumla kumacala omabini. Xa ujika intloko yakho ukuze uphefumle, zama ukujonga phantsi kwekhwapha, ungaqhubeli phambili, ukuphepha ukufumana amanzi agcwele emlonyeni. Khupha kancinci umlomo wakho xa ubuyisela ubuso bakho emanzini.
• Nxiba ikepusi. Ngokuqubha kwamanzi avulekileyo, amanzi abandayo anokubangela ukudideka kunye nesicanucanu. Ukusebenzisa i-cap yokuqubha okanye i-earplugs kunokunceda kwiingxaki zokulinganisa.

Amandla oQeqesho Iingxaki zesisu

• Reflux yeasidi
• Ukungatyi

"Ukubeka phantsi ukuphakamisa ubunzima ngelixa ubambe umphefumlo wakho, abantu abahlala bekwenza ngexesha lokuqeqeshwa kwamandla, kwandisa uxinzelelo kwisisu esiswini kwaye kunokunyanzelisa i-asidi ukuya kwi-esophagus," kusho uDkt. Otis. Oko kukhokelela kwisitshisa kunye nokungagayeki. Ngapha koko, abantu abaphakamisa iintsimbi banamava ngakumbi kunalawo azibandakanya nakweminye imidlalo, nditsho nokukhwela ibhayisikile, ngokophando olupapashwe kulindixesha. Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga. (Idibeneyo: La mabali oBomi boBuntu aya kukuKhuthaza ukuba uqalise ukuphakamisa ubunzima obunzima)

Yilungise ngokukhawuleza:Yenza i-antacid mid-workout. Amanzi okusela nawo aya kunceda ukuhlamba iasidi emazantsi.

Uthintele:

• Gxila kwifom. Ziqhelise ukukhupha umoya njengoko ungena kwimisipha yakho ukuphakamisa ubunzima kunye nokuphefumla njengoko ukhulula impendulo nganye.
• Lala kwi-slent. Ukuxhoma intloko phezu kwemiqamelo emibini xa usiya kulala kukhuthaza iasidi ukuba ihlale esiswini. (Bambelela ngomqamlezo omnye ukuba unengxaki yeengxaki zangasemva.)
• Yitya kwangoko. Abanye abantu, isidlo sangokuhlwa sangokuhlwa sinokubonakala ngathi sisilingo sakusasa. Ukwetyisa kuyacotha xa ulele, ngoko ke kungcono utye isidlo sangokuhlwa iiyure ezine nangaphezulu phambi kokuba ulale.
• Kuphephe ukutya ukutya. Nciphisa i-reflux aggravators, njengetshokolethi, i-citrus, ikofu, ipeppermint kunye netswele.

Usenesisu esibuhlungu emva kokusebenza? Zama ezi ziNzululwazi zeNdalo

Ezi zityalo zinokukunceda ukuthintela ukukhulelwa kwesisu. Ungazifumana zikwimo yecapsule kwivenkile yokutya esempilweni, kodwa eyona ndlela ilula yokufumana idosi yemihla ngemihla kukusela ngeti.

• Irhasi kunye nesilungulela: Zama i-chamomile. Esi siselo ngaphambi kokulala sinokuba sisisulu esinamandla sokulwa nokudumba. Ikomityi yeti ye-chamomile isetyenziselwa ukuthomalalisa kunye nokuzola kuwo wonke umhlaba wokugaya.
• Isicaphucaphu: Zama ijinja. Ijinja kukholelwa ukuba iyasisombulula isisu ngokucinezela isisu kunye nokunceda ukwetyisa.
• Kwinkampu kunye nesifo sohudo: Zama i-peppermint. I-Peppermint ine-menthol, enokunceda ukulawula i-spasms ye-muscle ekhokelela kwi-cramps kunye nesidingo esiphuthumayo sokuya kwindlu yangasese.

Uphengululo lwe