Seo U Lokelang ho se Tseba ka Matlapa a Letsoai

Litaba

• Matlapa a letsoai a thusa neng ka ho felloa ke metsi 'meleng?
• Ha o ka fufuleloa haholo
• Ha maemo a electrolyte le mokelikeli 'meleng oa hau a le tlase
• Ha e nkuoa ka metsi a lekaneng
• Seo liphio li se etsang ka letsoai le metsi
• Melemo ea letlapa la letsoai
• Mokhoa oa ho joetsa
• Litla-morao tsa letlapa la letsoai
• Maemo a feteletseng a sodium
• Ho phahamisa khatello ea mali ka maemo a khatello ea mali
• Mathata liphio le maemo a liphio
• Mokhoa oa ho li sebelisa
• Tsela

Haeba u semathi se hole kapa motho ea sebelisang mofufutso o motle a ikoetlisa kapa a sebetsa nako e telele, mohlomong o tseba bohlokoa ba ho lula u noselitsoe ka maro le ho boloka maemo a phetseng hantle a liminerale tse itseng tse tsejoang e le li-electrolyte.

Li-electrolyte tse peli, sodium le chloride, ke lisebelisoa tsa bohlokoa letsoai la tafoleng le matlapeng a letsoai. Matlapa ana a sebelisitsoe lilemo tse ngata ho phekola masapo a mocheso le ho khutlisa li-electrolyte tse lahlehileng ka ho fufuleloa.

Matlapa a letsoai, a tsejoang hape e le lipilisi tsa letsoai, ha a khothaletsoe joalo ka pele, kaha lino tsa lipapali li tletse li-electrolyte tse ling, ho kenyeletsoa potasiamo, magnesium le phosphate.

Lingaka tse ling li ntse li khothaletsa matlapa a letsoai bakeng sa ts'ebeliso e lekanyelitsoeng, empa ka lebaka la likotsi tse ling tsa bophelo bo botle tse amehang, ts'ebeliso ea letlapa la letsoai hangata ha e khothalletsoe molemong oa mekhoa e meng ea ho khutlisa metsi.

Matlapa a letsoai a thusa neng ka ho felloa ke metsi 'meleng?

Matlapa a letsoai a ka thusa maemong a latelang:

• ha o tla ba mafolofolo mmeleng kapa mochesong nako e telele
• haeba u se u ntse u se na metsi a mangata pele ho ketsahalo
• ha e nkuoa ka metsi

'Mele oa hau o phetse hantle ha metsi le sodium balance e nepahetse.

Ka tloaelo, ho noa metsi a lekaneng le ho ja lijo tse nepahetseng ho lekane ho boloka tsohle li sebetsa hantle ha o ntse o etsa mesebetsi ea hau ea letsatsi le letsatsi.

Ha o ka fufuleloa haholo

Maemong a feteletseng, joalo ka ho qeta marathone kapa ho sebetsa lihora tse ngata maemong a batang haholo, o kotsing ea ho lahleheloa ke metsi, sodium le li-electrolyte tse ling tse se nang phepo tse o li hlokang hore o sebetse hantle.

Ha maemo a electrolyte le mokelikeli 'meleng oa hau a le tlase

Ha bobeli ba mokelikeli le sodium li theohile haholo, metsi a nooang ha a lekana. Ntle le sodium le li-electrolyte tse ling, 'mele oa hau o ke ke oa boloka mokelikeli o phetseng hantle,' me metsi ao u a noang a tla lahleha kapele.

Ha e nkuoa ka metsi a lekaneng

Hopola hore sele e ngoe le e ngoe 'meleng oa hau le ts'ebetso e ngoe le e ngoe ea' mele e itšetleha ka maro hore e phele hantle.

Ho nka matlapa a letsoai u sa noe maro a mangata ho ka baka sodium e ngata e sa pheleng. Sena se tla qobella liphio tsa hau ho ntša sodium e ngata morotong le mofufutso ntle le ho etsa hore u utloe u le metsi haholoanyane.

E nkuoe ka metsi, matlapa a letsoai a ka thusa limathi tse hole le ba bang ba kotsing e kholo ea ho felloa ke metsi 'meleng le ho ba le likerempe tsa mocheso.

Seo liphio li se etsang ka letsoai le metsi

Ka tloaelo liphio li etsa mosebetsi o motle haholo oa ho laola maemo a mokelikeli le sodium ka ho boloka metsi kapa sodium kapa ka ho a ntša ka morong ho latela maemo.

Mohlala, haeba u ja sodium e ngata ka ho ja lijo tse letsoai, 'mele oa hau o tla tšoarella metsing a mangata ho leka ho boloka tekano ea metsi le sodium. 'Me haeba u lahleheloa ke metsi a mangata ka mofufutso,' mele oa hau o tla ntša sodium e ngata mofufutso kapa moroto ho leka ho boloka lintho li tsitsitse.

Melemo ea letlapa la letsoai

Matlapa a letsoai a ka u fa melemo e latelang:

• sebetsa e le mokhoa o motle oa ho nosetsa le ho khutlisa metsi bakeng sa baatlelete ba hole
• thusa ho boloka li-electrolyte tse ling li leka-lekane
• ho u thusa ho boloka maro a mangata nakong ea boiteko bo matla le mosebetsi oa 'mele

Ho sebelisa matlapa le metsi a letsoai ho tla khutlisa maemo a hau a sodium le ho o thusa ho boloka maro a mangata ha o ntse o sebetsa.

Ho banna ba 16 ba phetseng hantle, bafuputsi ba fumane hore mokelikeli oa sodium chloride o sebelisitsoeng hantle o entse mosebetsi o betere ho thusa banna ho boloka maro nakong ea boikoetliso le kamora ho ikoetlisa ho feta mofuta o mong oa phumants'o ea metsi o sebelisang glycerol.

Mokhoa oa glycerol o ne o hlile o thibetsoe tlholisanong ea machabeng ea baatlelete ke Setsi sa Lefatše sa ho Loants'a Doping ka lilemo ho fihlela se tlosoa lenaneng le thibetsoeng ka 2018.

Phuputso ea 2015 e fumane hore tlatsetso ea letsoai la molomo e thusitse ho ntlafatsa likhakanyo tsa electrolyte maling le ho fokotsa tahlehelo ea boima ba metsi nakong ea halofo ea Ironman. Peiso eo e na le ho sesa ha lik'hilomithara tse 1,2, ho palama libaesekele tse bolelele ba lik'hilomithara tse 56, le ho matha ha 13.1-mile.

Ho theola boima ba 'mele hangata bo nang le metsi kamora ho matha ka mamello ha ho tšoarelle. 'Me ho lahleheloa ke metsi a mangata haholo - leha e le ka nakoana - ho ka ba le phello e mpe ts'ebetsong ea setho.

Ho khona ho fokotsa bongata ba maro a lahlehileng, ka phepelo e nepahetseng ea metsi le phepelo ea motlakase, ho ka etsa hore mefuta ena ea mesebetsi e se be kotsi.

Mokhoa oa ho joetsa

Tsela e 'ngoe ea ho lekanya boemo ba hau ba hydration ke' mala oa moroto oa hau.

Litla-morao tsa letlapa la letsoai

Tšebeliso ea letlapa la letsoai e ka lebisa litlamorao tse latelang:

• ho koata mala
• sodium e ngata haholo 'meleng oa hau, e leng se atisang ho baka ho nyoreloa haholo
• khatello ea mali e phahameng
• likotsi tse ikhethileng tse ipapisitseng le maemo a bophelo bo botle

Ka bomalimabe, tšebeliso ea letlapa la letsoai e na le likotsi tse kholo tsa bophelo bo botle, ho kenyelletsa le ho teneha ke mpa.

Maemo a feteletseng a sodium

Ho ba le sodium (hypernatremia) e ngata haholo 'meleng ho ka etsa hore u se phele hantle.

Matšoao a hypernatremia a kenyelletsa:

• lenyora le feteletseng
• mokhathala le matla a tlase
• pherekano
• ho thatafalloa ho tsepamisa mohopolo

Ho phahamisa khatello ea mali ka maemo a khatello ea mali

Maemo a phahameng a sodium a ka phahamisa khatello ea mali, ka hona batho ba nang le khatello e phahameng ea mali (khatello ea kelello) ba noang meriana e thibelang khatello ea mali ba ka hloka ho qoba matlapa a letsoai le phepo e phahameng ea sodium.

Matlapa a letsoai le sodium e eketsehileng li ka etsa hore meriana ea khatello ea meriana e se ke ea sebetsa hantle.

Batho ba bang ba nang le khatello e tlase ea mali (hypotension) ba noa matlapa a letsoai ka boeletsi ba lingaka tsa bona, empa ba lokela ho ba hlokolosi haholo haeba le bona ba noa meriana ho phahamisa khatello ea mali, joalo ka midodrine (Orvaten).

Mathata liphio le maemo a liphio

Haeba u na le mathata a liphio, ho ja sodium e ngata haholo ho ka mpefatsa boemo ba hau ka ho beha liphio khatello e ngata ho leka-lekanya maemo a sodium le metsi.

Ka mohlala, ho ja letsoai le lengata haholo ho tla qobella liphio hore li ntše metsi le sodium e eketsehileng ho theola litekanyetso tsa sodium boemong bo botle.

Mokhoa oa ho li sebelisa

Ha u leka matlapa a letsoai, etsa tse latelang:

• Bala lenane le felletseng la metsoako, li-electrolyte le ho senyeha ha liminerale.
• Noa metsi a mangata.
• Latela likeletso le litlhahiso tsa tšebeliso ho tsoa ho litsebi tsa bongaka.

Le ha li ka rekoa khaontareng ntle le lengolo la ngaka, matlapa a letsoai a sebelisoa hamolemo ka tlhokomelo ea ngaka.

Haeba u tloaetse ho chesoa ke maloetse le mathata a mang a ho felloa ke metsi 'meleng, ngaka ea hau e ka u fa litaelo tse khethehileng tsa litekanyetso.

Mefuta e meng ea matlapa a sodium chloride a boetse a na le potasiamo, magnesium le li-electrolyte tse ling.

Lekola letšoao la tlatsetso efe kapa efe ho bona hore na ho na le sesebelisoa se itseng se ka hare, haholo-holo haeba ngaka ea hau e u khothaletsa ho fokotsa ts'ebeliso ea hau ea liminerale tse itseng.

• Eng: Matlapa a tloaelehileng a letsoai ke lipilisi tse 1-gram tse nang le li-milligrams tse 300 ho isa ho tse 400 tsa sodium.
• Neng: Matlapa a qhibiliha ka li-ounise tse 4 tsa metsi ebe a a ja nakoana pele kapa nakong ea boikoetliso bo bolelele kapa ho sebetsa ka thata.

Ha li sa sebelisoe, matlapa a letsoai a lokela ho bolokoa ka mocheso oa kamore sebakeng se ommeng.

Tsela

Le ha matlapa a letsoai a ka bolokeha hape a thusa limathi tse hole le ba bang ba sebetsang mofufutso o matla, ha se bakeng sa motho e mong le e mong kapa bakeng sa maemo ohle.

Batho ba nang le khatello e phahameng ea mali kapa lefu la liphio ba lokela ho ba qoba. Mang kapa mang ea jang lijo tse leka-lekaneng 'me a sa kenelle lipapaling tse matla, tsa mamello mohlomong o fumana sodium e lekaneng ho qoba likerempe tsa mocheso le mathata a mang a amanang le mocheso.

Haeba u labalabela ho tseba ka matlapa a letsoai, kapa u fumana hore u tloaetse ho futhumatsa leqhubu le ho felloa ke metsi ha u sebetsa, botsa ngaka hore na sehlahisoa sena se ka u tšoanela.

Ngaka ea hau e ka khothaletsa lino tsa lipapali tse nang le li-electrolyte tse ngata, empa haeba u batla ho qoba tsoekere ea lino tse joalo, bona hore na matlapa a metsi le letsoai a tla u thusa matsatsing ao a malelele kapa matsatsing a chesang ho etsa mosebetsi oa jareteng.