Ndendende Chifukwa Chomwe Mumakhalira ndi Mimba Pambuyo Pakulimbitsa Thupi

Zamkati

• Zomwe Zingatheke - Ndi Njira Zothetsera - Zopweteka Zam'mimba Panthawi ndi Pambuyo pa Kulimbitsa Thupi
• Mankhwala
• Mulingo Wamphamvu
• Mulingo Wolimbitsa Thupi
• Kutaya madzi m'thupi
• Kudya
• Mahomoni
• Momwe Mungathanirane ndi Kupweteka kwa M'mimba Mukatha Kulimbitsa Thupi
• Mavuto Am'mimba Kwa Othamanga
• Mavuto Am'mimba kwa Bikers
• Mavuto Am'mimba Osambira
• Mphamvu Yophunzitsa Mavuto Amimba
• Kodi Mukukhalabe ndi Mimba Pambuyo Pogwiritsa Ntchito? Yesani Izi Zoyambitsa Mimba
• Onaninso za

Pazinthu zokongola kwambiri zomwe mungachite patsiku, zolimbitsa thupi mwina sizimodzi mwazo. Gwiritsani ntchito nthawi yokwanira kuthamanga, kukwera njinga, kapena kuyenda panja panja ndipo mumaphunzira kukhala omasuka ndi zochitika zathupi zomwe sizimakambidwa pokambirana mwaulemu. Koma ziribe kanthu momwe mungakhalire okoma, kukumana ndi m'mimba movutikira (nthawi zambiri, kukhumudwa m'mimba mukatha kulimbitsa thupi) sikophweka. Iwo omwe adathamangira Porta-Potty kapena amaganiza kuti adzasanza panthawi ya CrossFit amangodziwa momwe akumvera.

Ngati ndi chitonthozo chilichonse, simuli nokha. Kafukufuku waposachedwa adapeza kuti mpaka 70% ya othamanga amalimbana ndi mavuto a GI. Akatswiri ena akuti chiwerengerocho ndi chachikulu kwambiri. "Pafupifupi 95 peresenti ya makasitomala anga amakumana ndi vuto la GI panthawi ya ntchito yawo," akutero Krista Austin, Ph.D., mphunzitsi komanso woyambitsa Performance and Nutrition Coaching ku Colorado Springs, Colorado. Zizindikiro zofala kwambiri zimawerengedwa ngati Pepto-Bismol jingle: nseru, kutentha pa chifuwa, kudzimbidwa, ndi kutsegula m'mimba. (Zogwirizana: Zinthu Zodabwitsa Zomwe Zikuwononga Kukula Kwanu)

Anthu omwe ali ndi nyini amatha kumva kupweteka m'mimba pambuyo pochita masewera olimbitsa thupi (kapena panthawi) kuposa omwe amabadwa ndi mbolo; mahomoni angakhale olakwa. "Mwa odwala 25,000 omwe timawawona chaka chilichonse, 60 peresenti ndi akazi, ndipo amaposa amuna omwe amapezeka ndi matenda a GI, monga matumbo osakwiya," atero a gastroenterologist J. Thomas LaMont, MD, pulofesa wa zamankhwala ku Harvard Medical School . "Kuchita masewera olimbitsa thupi, makamaka kuthamanga, kumayambitsa zizindikiro." Ndipo ngakhale kusokonezeka kwa m'mimba sikumakhala chiwopsezo chathanzi, zizindikilo zochititsa manyazi zimatha kulepheretsa odwala kupeza thandizo ndikuwalepheretsa kuchita masewera olimbitsa thupi.

Chifukwa chake, ngati mungadzifunse kuti, "chifukwa chiyani m'mimba mwanga mumamva kuwawa ndikatha kugwira ntchito," Nazi zomwe muyenera kudziwa: Mukayamba kulimbitsa thupi, minofu yomwe mumadalira kwambiri (mwachitsanzo, ma quads anu mukamatha) amapikisana nawo ziŵalo zanu za m’kati mwa mwazi. Ziwalo zanu zimafunikira magazi kuti agayike; minofu yanu imafunikira mphamvu mukamachita masewera olimbitsa thupi. (ICYMI, apa pali kusiyana kwenikweni pakati pa mphamvu ya minofu ndi kupirira kwa minofu.) Chifukwa chakuti zofuna za mphamvu za quads zanu ndi zazikulu, ziwalo zanu zimatayika ndipo thupi lanu limayendetsa magazi ake ambiri ku miyendo yanu. Komanso, dongosolo la m'mimba limatsalira ndi zinthu zochepa zomwe zingakulitsire chakudya ndi madzi omwe mudalowapo musanapite kapena mukamaliza masewera olimbitsa thupi.

Ichi ndichifukwa chake, ngakhale mphindi 20 zokha, mutha kuyamba kumva mseru panthawi yolimbitsa thupi. "Anthu ena amatha kuchita masewera olimbitsa thupi atadya chakudya mphindi 15 asanachite masewera olimbitsa thupi. Ena sangadye chilichonse pasanathe maola awiri kapena atha kukhala otupa ndi aulesi," atero a Bob Murray, Ph.D., woyambitsa Sports Science Insights , gulu lowunikira lomwe limachita masewera olimbitsa thupi sayansi ndi masewera ku Fox River Grove, Illinois.

Zomwe Zingatheke - Ndi Njira Zothetsera - Zopweteka Zam'mimba Panthawi ndi Pambuyo pa Kulimbitsa Thupi

Onani zina mwazinthu zomwe anthu amaganiza kuti zimawonjezera mseru wanu komanso njira zomwe mungapewere kumverera koyipa uku (ndikudzifunsa nokha mobwerezabwereza, "chifukwa chiyani m'mimba mwanga mumamva kupweteka mukamaliza?") Mtsogolo.

Mankhwala

Ngakhale ndikofunikira nthawi zonse kumwa mlingo wovomerezeka wamankhwala aliwonse, samalani kwambiri ndi momwe mumamwa mankhwala oletsa kutupa; Kuchuluka kwa ibuprofen kapena naproxen kumatha kuyambitsa mseru, atero a Daphne Scott, MD, omwe ndi dokotala wazachipatala ku Hospital for Special Surgery ku New York City. Kotero ngakhale zingakhale zokopa kuti muchepetse kupweteka kwa bondo lanu ndi OTC anti-inflammatories kuti muthe kulimbitsa thupi lolimba, lochuluka kwambiri likhoza kukusiyani mukudwala.

Zoyenera kuchita: Musatenge zambiri kuposa zomwe mwalimbikitsa pabokosi kapena kuposa zomwe dokotala wanu adakuuzani. Ndipo ngati mutenga anti-inflammatory, chitani pambuyo polimbitsa thupi m'malo mwake. (Ndipo idyani chimodzi mwazinthu izi 15 zotsutsana ndi zotupa zokometsera zachilengedwe.)

Mulingo Wamphamvu

Chodabwitsa ndichakuti, kunyansidwa ndi zolimbitsa thupi kumatha kuchitika mwachangu chilichonse komanso mwamphamvu iliyonse. Dr. Scott akunena kuti kuchita masewera olimbitsa thupi kwambiri kungapangitse mwayi wanu wochita nseru panthawi yolimbitsa thupi chifukwa chakuti mumagwira ntchito molimbika, mumafunsanso thupi lanu; komabe, nseru imatha kuchitika pamlingo uliwonse wamphamvu. "Izi zikuganiziridwa kuti mwina chifukwa cha mawonekedwe," akutero, koma kutengeka mtima komanso nkhawa zimathandizanso. "Ngati mwapanikizika kapena mukusangalatsidwa ndi mpikisano. Ngati mukuyesa masewera olimbitsa thupi kapena chizolowezi chatsopano chochita masewera olimbitsa thupi, chisangalalo chamanjenje chimatha kukupangitsani kuti mukhale oseketsa mkati kapena m'mimba mwakwiya mutatha ntchito."

Zoyenera kuchita: Ku masewera olimbitsa thupi? Kuchepetsa liwiro kapena kukana kwanu mpaka kumverera kutha - nthawi zambiri mwachangu mukangotsika pang'ono kapena kusiya kusuntha, atero Dr. Scott. Mkalasi? Dr. Scott amalimbikitsa kungobwerera, kubwerera m'mbuyo, ndi kuyambiranso gululo mukakhala bwino. Siyani kupikisana ndi inu nokha; ngati mukudwala, palibe amene amapambana.

Mulingo Wolimbitsa Thupi

Ngakhale kuli koyenera kuganiza kuti nseru yochititsidwa ndi masewera olimbitsa thupi imatha kuchitika ngati wongoyambayo adzikankhira mwamphamvu kwambiri, mwachangu kwambiri, chodabwitsachi sichimatengera luso lililonse. M'malo mwake, vuto la GI ndilofala pakati pa othamanga opirira monga othamanga othamanga kapena oyendetsa njinga zamtunda wautali - ena mwa othamanga "mawonekedwe" kwambiri padziko lapansi. Kafukufuku wina wofalitsidwa m'magazini Kulakalaka oyesedwa a amuna ndi akazi osiyanasiyana ndi milingo ya momwe amakhalira, kuwafunsa kuti asale, adye asanadye, kapena adye pambuyo pochita masewera olimbitsa thupi ndipo adapeza kuti kudya komanso kuchuluka kwamphamvu kumakhudza nseru panthawi yolimbitsa thupi, koma kuchuluka kwa jenda ndi chikhalidwe sikunatero. Ofufuzawo anati: "Kuphunzitsa sikunachepetse kunyansidwa ndi zolimbitsa thupi."

Zoyenera kuchita: Kupita patsogolo pakulimbitsa thupi kwanu pang'ono ndi pang'ono. Musayese kalasi ya kickboxing ya akatswiri ngati simunayeserepo njirayi kale. Palibe manyazi kuyambira pansi—kungochoka pamenepo!

Kutaya madzi m'thupi

Mukamachita masewera olimbitsa thupi, magazi amatuluka m'matumbo anu, kupita kumphamvu yogwira ntchito. Vuto ndiloti, kusakwanira kwa hydration kumakhudza kuchuluka kwa magazi omwe akuyenda m'thupi lanu, zomwe zingapangitse kuti GI yowawa komanso kusasunthika kwa m'matumbo - aka kuti kupweteka kwa m'mimba pambuyo pochita masewera olimbitsa thupi - otchulidwa pamwambapa.

Zoyenera kuchita: Yankho lake ndilolunjika momwe zimakhalira: imwani madzi ambiri, pafupipafupi. Osati kokha mukamachita masewera olimbitsa thupi: "Dziwani zamadzimadzi anu sabata yonse." (Zogwirizana: Mabotolo 16 Opambana Amadzi Ogwiritsira Ntchito, Kukwera Mapiri, ndi Kutentha Kwa Tsiku Lililonse)

Kudya

Mwina m'modzi mwamasewera akulu kwambiri pamasewera olimbitsa thupi ndi zakudya zanu. Kudya chakudya chambiri ndikupita kukamanga msasa posakhalitsa ndi njira yodziwikiratu ya kupweteka m'mimba mutatha kuchita masewera olimbitsa thupi. Komabe, Dr. Scott akunena kuti kusadya kapena kusadya chakudya chokwanira ndi mapuloteni kungathandizenso. Wokhuta kwambiri ndipo m'mimba mwanu simudzakhala ndi nthawi yokwanira kuti mugayike bwino. Amamva njala? Mimba yopanda kanthu imadzaza madzi anu mozungulira m'mimba mwanu ndikupanga mafunde. Zitha kutenga nthawi kuti muphunzire zomwe zili zabwino m'mimba mwanu, chifukwa ndizosiyana ndi aliyense. (Zokhudzana: Zakudya Zabwino Kwambiri Zomwe Mungadye Musanachite Komanso Mukamaliza Kulimbitsa Thupi)

Zoyenera kuchita: Yang'anani zomwe mumadya musanayambe, panthawi-, komanso pambuyo polimbitsa thupi. Ngati nthawi zambiri simudya kwa nthawi yayitali musanachite masewera olimbitsa thupi, yesani kudya pang'ono mphindi 30 mpaka ola musanadye, akutero Dr. Scott. Komanso, ngati mumakonda kudya kwambiri musanachite masewera olimbitsa thupi, yesetsani kuchepetsa kuchuluka kwa chakudya ndikuchiyikirako mafuta ochepa, ma carbs, ndi mapuloteni monga mtedza kapena batala wa nati pachotupitsa, akutero.

Mahomoni

Mumadziwa kusintha kwa mahomoni komwe kumachitika chifukwa cha masewera olimbitsa thupi (ma endorphin ambiri! Cortisol yocheperako!). Koma Dr. Scott akuti pali malingaliro osiyanasiyana amomwe mahomoni angakhudzire zizindikiritso za GI monga nseru panthawi yochita masewera olimbitsa thupi. "Lingaliro limodzi ndiloti mahomoni amamasulidwa muubongo ndikupangitsa kuti atuluke ma catecholamines (mahomoni omwe amatulutsidwa ndi adrenal gland), omwe amatha kuyambitsa kutaya kwa m'mimba," akutero.

Zoyenera kuchita: Pumulani ngati mukusangalala mukamachita masewera olimbitsa thupi, kenako lowani nawo masewerawa mukamakhala bwino. Mutha kulandirabe maubwino athanzi la masewera olimbitsa thupi.

Momwe Mungathanirane ndi Kupweteka kwa M'mimba Mukatha Kulimbitsa Thupi

Chinsinsi chake ndi kudziwa kuti ndi zovuta ziti zomwe zingapite limodzi ndi zomwe mumakonda ndikukhala ndi njira zabwino zowachepetsera.

Mavuto Am'mimba Kwa Othamanga

• Kupunduka m'mimba
• Kutsekula m'mimba
• Zosoka zam'mbali

Kuthamanga konseko kumayendetsa m'mimba ndi zomwe zili mkati mwake, ndikuyambitsa zovuta za GI. Kafukufuku wambiri wapeza kuti pafupifupi 50 peresenti ya othamanga mtunda wautali amafotokoza mavuto monga kutsekula m'mimba ndi kutsekula m'mimba panthawiyi. Zokopa zam'mbali (zomwe zimasiyanasiyana kulikonse kuyambira kakhanda kosalala mpaka kupweteka kwakuthwa m'mimba mwanu) zimayambitsidwa chifukwa cha "mphamvu yokoka ndi kuyenda kwachilengedwe, komwe kumakhudza ziwalo zolumikizira m'mimba," akutero Murray. (Zokhudzana: Zosavuta za Yoga Zomwe Zingathandize Kugaya chakudya)

Konzani mwachangu:Kuti mutumizire magazi m'matumbo anu, chepetsani mayendedwe anu mpaka kugunda kwa mtima wanu kutsike mpaka pamlingo wabwino. Pazitsulo zam'mbali, sintha mayendedwe ako, pang'onopang'ono, kapena kupotoza torso yako modekha mozungulira mbali yanu. Kodi mwadzidzidzi? Pezani Porta-Potty kapena mtengo wawukulu wapafupi. Simudzakhala woyamba kapena womaliza kutero, khulupirirani.

Pewani izi:

• Hydrate. Imwani ma ola 4-6 amadzimadzi mphindi 15 mpaka 20 zilizonse mukamachita masewera olimbitsa thupi, kusinthana pakati pa madzi ndi zakumwa zamasewera nthawi yayitali kuti mudzaze maelekitirodi, Ilana Katz, RD, katswiri wazamasewera ku Atlanta.
• Dzikani koloko. Cola nthawi zina amagwiritsidwa ntchito ngati chakumwa chisanachitike mpikisano chifukwa cha zotsatira zolimbikitsa za khofi ndi shuga. Koma thovu la mpweya wokhala ndi kaboni limayambitsa kuphulika, atero Katz.
• Pewani mafuta. Zakudya zamafuta a Nix tsiku lonse lisanalowe kulimbitsa thupi chifukwa mafuta ndi CHIKWANGWANI zimakumbidwa pang'onopang'ono kuposa ma carbs kapena mapuloteni. Komanso, zakudya zomwe zili ndi lactose (mkaka), sorbitol (chingamu chopanda shuga), ndi caffeine zimayambitsa thirakiti la GI. Pewani iwo kuyambira maola anayi musanayambe kuthamanga, akutero Kevin Burroughs, MD, dokotala wamankhwala ku Concord, North Carolina.

Mavuto Am'mimba kwa Bikers

• Reflux ya acid
• Kudzimbidwa

Mpaka 67% ya othamanga amapeza asidi Reflux, poyerekeza ndi pafupifupi 10% ya anthu wamba, malinga ndi kafukufuku waku Poland. Zimakhala zofala kwa okwera njinga chifukwa cha kukwera kwawo patsogolo, zomwe zimawonjezera kupanikizika pamimba ndipo zimatha kuwongolera asidi am'mimba kuti abwerere kummero, akutero Carol L. Otis, M.D., dokotala wamankhwala ku Portland, Oregon. (Zokhudzana: Chifukwa Chimene Mumamva Kupweteka Pamtima Mukamachita Zolimbitsa Thupi)

Konzani mwachangu:Sinthani malo anu kuti mukhale mowongoka kwambiri pa chishalo. Ngati n’kotheka, pumirani pang’ono pamene mukukwera ndikuyenda kwa mphindi zingapo. Siyani kudya ndi kumwa mpaka zizindikiro zitatha.

Pewani izi:

• Chitani khama. Musanafike pamsewu, lingalirani zodzitetezera ku OTC, monga Maalox kapena Mylanta, makamaka ngati mumakonda reflux. "Mankhwalawa amateteza kummero ndi chokutira chochepa thupi, amachepetsa kutentha ngati muli ndi vuto la Reflux mukamayenda pa njinga," akutero Dr. Otis.
• Sungani kaimidwe kanu. Kuyika kumbuyo kwanu mosabisa m'malo mosakata pazitsulo zanu kumachepetsa kukakamiza kwanu, atero Dr. Burroughs. Ndipo onetsetsani kuti mpando wanu wasinthidwa kutalika kwanu: Kukwera kwambiri kapena kutsika kwambiri kungasinthe kaimidwe kanu, kuwonjezereka kwapakati pamimba, zomwe zimayambitsa reflux.
• Idyani pang'ono. Mipiringidzo yamagetsi ndi zakudya zofananira zimapanga zokhwasula-khwasula mosavuta pamene akupalasa njinga, koma ena okwera njinga amaluma kuposa momwe mimba yawo ingagwirire bwino. Kuti mukwere okwera pasanathe ola limodzi, mulumphe zokhwasula-khwasula. Kuposa mphindi 60? Gwiritsani ntchito ma calories 200 mpaka 300 a carbs osavuta, monga zakumwa zamasewera, ma gels, ndi mipiringidzo, nthawi iliyonse othandiza kuti minofu ipangike. (Zogwirizana: Kodi Nkulakwa Kudya Zakudya Zamphamvu Tsiku Lililonse?)

Mavuto Am'mimba Osambira

• Kupunduka m'mimba
• Kuyimitsa
• Kuphulika
• Nseru

“Osambira ena amapuma mosatulutsa nkhope zawo zili pansi pa madzi, izi zikutanthauza kuti akatembenuza mutu kuti apume, amayenera kutulutsa mpweya nthawi yomweyo zomwe zimawapangitsa kumeza ndi kumeza mpweya ndi madzi,” adatero Mike. Norman, woyambitsa mnzake wa Chicago Endurance Sports, yemwe amaphunzitsa osambira ndi ma triathletes. Mimba yodzaza ndi mpweya imatha kubweretsa kuphulika; Kutunga madzi posambira m'madzi amchere kumatha kupangitsa m'mimba.(Mwa njira, ngati mumakhala otupa nthawi zonse, muyenera kudziwa zamatenda am'mimba.)

Konzani mwachangu:Kupweteka kwambiri ndi kutupa kumachitika panthawi ya mimba (mabere ndi freestyle), choncho tembenuzirani kumbuyo kwanu ndikuchepetseni mayendedwe mpaka ululuwo utachepa. Komanso, yesani kupondaponda madzi kwa mphindi zochepa kuti pakamwa panu pakhale pamwamba, akutero Norman.

Pewani izi:

• Pumirani bwino. Njira yoyenera imakuthandizani kuti mupeze mpweya wosavuta. Mutha kuzemba mafunde - ndi omwe akupikisana nawo - pophunzira kupuma mbali zonse. Mukatembenuza mutu wanu kuti upume, yesani kuyang'ana pansi pa chikwapu chanu, osati kutsogolo, kuti mupewe kumwa madzi pakamwa. Pumulani pang'onopang'ono m'kamwa mwanu pamene mukubwezera nkhope yanu kumadzi.
• Valani kapu. Posambira m'madzi otseguka, madzi otsekemera, ozizira angayambitse chisokonezo ndi nseru. Kugwiritsa ntchito kapu yosambira kapena zomvera m'makutu kumatha kuthandizira pamavuto oyenera.

Mphamvu Yophunzitsa Mavuto Amimba

• Reflux ya acid
• Kudzimbidwa

"Kutsika pansi kuti mukweze cholemetsa mutagwira mpweya wanu, zomwe nthawi zambiri anthu amachita panthawi yophunzitsira mphamvu, kumawonjezera kupanikizika kwa m'mimba ndipo kungapangitse asidi kumtunda," akutero Dr. Otis. Izi zimabweretsa kutentha pa chifuwa komanso kudzimbidwa. M'malo mwake, anthu omwe amakweza zolemera amakhala ndi reflux kwambiri kuposa omwe amachita masewera ena, ngakhale kupalasa njinga, malinga ndi kafukufuku wofalitsidwa m'magaziniyi. Mankhwala & Sayansi mu Masewera & Kuchita masewera olimbitsa thupi. (Zokhudzana: Nkhani Zolimbitsa Thupi Izi Zidzakulimbikitsani Kuti Muyambe Kukweza Zolemera Zolemera)

Konzani mwachangu:Pangani masewera olimbitsa thupi apakatikati. Madzi akumwa amathandizanso kutsuka acid kumwera.

Pewani izi:

• Ganizirani pa mawonekedwe. Yesetsani kutulutsa mpweya pamene mukulumikiza minofu yanu kuti muthe kulemetsa ndi kupuma pamene mukumasula aliyense payekha.
• Kugona kopendekera. Kuyika mutu wako pamwamba pa mapilo awiri mukamagona usiku kumalimbikitsa acid kukhala m'mimba. (Khalani ndi mtsamiro umodzi ngati muli ndi vuto la msana.)
• Idyani koyambirira. Kwa anthu ena, chakudya chamadzulo chathachi chikhoza kuwoneka ngati kupsa mtima kwa mawa m'mawa. Kugona m'mimba kumachepa, choncho ndi bwino kudya chakudya chamadzulo maola anayi kapena kuposerapo musanagone.
• Pewani zakudya zoyambitsa. Chepetsani zovuta zowonjezera, monga chokoleti, zipatso, khofi, peppermint, ndi anyezi.

Kodi Mukukhalabe ndi Mimba Pambuyo Pogwiritsa Ntchito? Yesani Izi Zoyambitsa Mimba

Zitsambazi zitha kuthandizira kuti m'mimba musakhumudwe. Mutha kuwapeza mu kapisozi pamalo anu ogulitsira zakudya, koma njira yosavuta yopezera mlingo wanu watsiku ndi tsiku ndikumwa tiyi.

• Kwa gasi ndi kutentha pamtima: Yesani chamomile. Chakumwa chisanafike nthawi yogona chingakhale anti-inflammatory wamphamvu. Kapu ya tiyi ya chamomile imagwiritsidwa ntchito kutontholetsa ndikukhazika pansi konseko.
• Zosokoneza: Yesani ginger. Ginger amakhulupirira kuti amathetsa m'mimba popondereza kutsutsana kwa m'mimba ndikuthandizira kugaya.
• Kwa kukokana ndi kutsekula m'mimba: Yesani peppermint. Peppermint ili ndi menthol, yomwe ingathandize kuwongolera minofu yomwe imayambitsa kukokana komanso kufunikira kopita kuchimbudzi.

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