He aha e ʻike ai e pili ana i ka Paakai Paakai

Anter

• I ka manawa hea e kōkua ai nā papa paʻakai i ka make wai?
• Ke hou paha ʻoe i ka hou
• Ke haʻahaʻa nā electrolyte a me nā wai i loko o kou kino
• Ke lawe ʻia me ka wai lawa
• He aha nā puʻupaʻa e hana ai me ka paʻakai a me ka wai
• Nā pono paʻakai paʻakai
• Pehea e haʻi ai
• Nā hopena ʻaoʻao paʻakai
• Nā pae sodium nui loa
• Hoʻonui i ke kahe o ke koko me nā kūlana kaomi koko
• Hoʻopili ma nā puʻupaʻa me nā kūlana puʻupaʻa
• Pehea e hoʻohana ai iā lākou
• ʻO ka lawe lawe ʻana

Inā he holo mamao ʻoe a i ʻole kekahi mea e hoʻomaʻamaʻa i ka hou maikaʻi a hana paha no nā wā lōʻihi, ʻike paha ʻoe i ka mea nui o ka noho hydrated me nā wai a mālama i nā pae olakino o kekahi mau minelala i ʻike ʻia ʻo electrolytes.

ʻElua mau electrolytes, sodium a me chloride, nā mea nui i ka paʻakai pākaukau a me nā papa paʻakai. Ua hoʻohana ʻia kēia mau papa i nā makahiki he nui e mālama ai i ka wela wela a hoʻihoʻi i nā electrolytes i nalowale ma o ka hou ʻana.

ʻAʻole makemake ʻia nā papa paʻakai, ʻo ka pauka paʻakai hoʻi, e like me ka mea ma mua, no ka mea ua piha nā mea inu haʻuki me nā electrolytes hou, e like me ka potassium, ka magnesium, a me ka phosphate.

Paipai kekahi mau kauka i nā ʻopa paʻakai no ka hoʻohana palena ʻia, akā ma muli o kekahi olakino olakino e pili ana, hoʻonāwaliwali pinepine ʻia ka hoʻohana ʻana o ka papa paʻakai no ka makemake i nā koho pāʻālua ʻē aʻe.

I ka manawa hea e kōkua ai nā papa paʻakai i ka make wai?

Hiki i nā pā paʻakai ke kōkua i nā ʻano aʻe:

• ke hoʻoikaika kino a i ʻole ka wela no nā kau lōʻihi o ka manawa
• inā ʻaʻole ʻoe i hoʻomaʻemaʻe maikaʻi ʻia ma mua o kahi hana
• ke lawe ʻia me ka wai

ʻOi aku ke olakino o kou kino ke kūpono ke kaulike wai-sodium.

ʻO ka maʻamau, ʻo ka inu ʻana i ka wai lawa a me ka ukali ʻana i ka papaʻai olakino ka lawa e mālama pono i nā mea āpau ke hele ʻoe i kāu hana i kēlā me kēia lā.

Ke hou paha ʻoe i ka hou

I nā kūlana koʻikoʻi, e like me ka hoʻopau ʻana i kahi marathon a i ʻole ka hana ʻana no nā hola i ke ana wela, holo ʻoe i ka makaʻu o ka lilo ʻana i ka nui o ka wai, sodium, a me nā electrolytes ʻē aʻe āu e pono ai no ka hana olakino.

Ke haʻahaʻa nā electrolyte a me nā wai i loko o kou kino

Ke hāʻule nui ka wai a me ka sodium i ka nui, ʻaʻole lawa ka inu wai. Me ka ʻole o ka sodium a me nā electrolytes ʻē aʻe, ʻaʻole e mālama kou kino i kahi pae wai olakino, a e nalowale koke ka wai āu e inu ai.

Ke lawe ʻia me ka wai lawa

E hoʻomanaʻo i kēlā me kēia pūnaewele i kou kino a me kēlā me kēia hana a ke kino i ka hilinaʻi i nā wai e lilo i olakino.

ʻO ka lawe ʻana i nā papa paʻakai me ka inu ʻole i ka nui o nā wai e hiki ke kumu i ka hōʻuluʻulu maikaʻi ʻole o ka sodium. E hoʻokau kēia i kou mau puʻupaʻa e kipaku hou aku i kēlā sodium i ka mimi a me ka hou me ka ʻole o ka hydrated.

Lawe ʻia me ka wai, hiki i nā pā paʻakai ke kōkua i ka poʻe holo mamao lōʻihi a me nā mea ʻē aʻe e makaʻala nui ana no ka make wai a me nā ʻehana wela.

He aha nā puʻupaʻa e hana ai me ka paʻakai a me ka wai

ʻO ka maʻamau, hana maikaʻi nā puʻupaʻa i ka hoʻoponopono ʻana i ka pae o ka wai a me ka sodium ma o ka mālama ʻana i ka wai a i ʻole ka sodium a i ʻole ma ka excreting iā ia i ka mimi e like me ke ʻano o ka noho ʻana.

ʻO kahi laʻana, inā ʻoe e ʻai i ka nui o ka sodium ma ka ʻai ʻana i nā meaʻai paʻakai, e paʻa ana kou kino i ka nui o ka wai e hoʻāʻo e mālama i ke kaulike wai-sodium. A inā lilo ʻoe i ka wai he nui ma o ka hou, e hoʻokuʻu aku kou kino i ka nui o ka sodium i ka hou a i ʻole ka mimi e hoʻāʻo e mālama i nā mea kaulike.

Nā pono paʻakai paʻakai

Hiki i nā pā paʻakai ke hāʻawi i nā keu pono:

• hana ma ke ʻano he hydration maikaʻi a me ke ʻano hana hou no nā poʻe haʻuki mamao
• kōkua i ka mālama kaulike ʻana i kekahi mau electrolytes
• kōkua iā ʻoe e mālama hou i nā wai i ka hoʻoikaika ʻana a me ka hoʻoikaika kino

ʻO ka hoʻopau ʻana i nā papa paʻakai a me ka wai e hoʻihoʻi i kāu mau pae sodium a kōkua iā ʻoe e mālama hou i nā wai i ke kaʻina.

Ma kahi o 16 mau kāne olakino, ua ʻike nā kānaka noiʻi ua hana ʻo sodium chloride solution-based hyperhydration i kahi ʻoi aku ka maikaʻi o ke kōkua ʻana i nā kāne e mālama i nā wai i ka wā a ma hope o ka hoʻolālā ma mua o kahi ʻano o ka rehydration e hoʻohana ana i ka glycerol.

Ua pāpā maoli ʻia ke ala glycerol i ka hoʻokūkū hoʻokūkū hoʻokūkū honua e ka World Anti-Doping Agency no nā makahiki a hiki i ka lawe ʻia ʻana mai ka papa inoa i pāpā ʻia ma 2018.

Ua ʻike ʻia kahi noiʻi ma 2015 i kōkua ka paʻakai paʻakai waha i mea e hoʻomaikaʻi ai i ka nui o ka electrolyte i ke kahe o ke koko a hoʻemi i ka pohō o ke kaupaona i ka wā o ka heihei hapa-Ironman. Hōʻike kēlā heihei i ka ʻauʻau 1.2-mile, ka holo paikikala he 56 mile, a me ka holo he 13.1 mile.

ʻO ka pohō kaumaha i loaʻa ka hapa nui o ka wai ma hope o ka heihei kūmau ʻole ʻole. A ʻo ka lilo ʻana o ka nui o ka wai - ʻoiai no ka manawa pōkole - hiki ke loaʻa ka hopena maikaʻi ʻole i ka hana a ka meaola.

Hiki ke hōʻemi i ka nui o nā wai i nalowale, me ka hydration kūpono a me ka lawe ʻana o electrolyte, hiki ke hōʻemi i kēia ʻano o nā hana.

Pehea e haʻi ai

ʻO kahi ala e ana ai i kāu pae hydration ke kala o kāu mimi.

Nā hopena ʻaoʻao paʻakai

Hiki i ka papa paʻakai ke alakaʻi i nā hopena ʻē aʻe:

• hoʻohuhū ʻōpū
• ʻo ka nui loa o ka sodium i kou kino, ka hopena pinepine i ka make wai loa
• piʻi ke koko
• nā pilikia kikoʻī e pili ana i nā kūlana olakino

Minamina, hele mai ka paʻakai paʻakai me kekahi mau pilikia olakino koʻikoʻi, e like me ka huhū o ka ʻōpū.

Nā pae sodium nui loa

ʻO ka nui o ka sodium (hypernatremia) i loko o ke kino e hiki ai iā ʻoe ke hōʻoluʻolu ʻole.

Nā ʻōuli o hypernatremia:

• make wai loa
• luhi a me ka ikaika haʻahaʻa
• huikau
• paʻakikī paʻakikī

Hoʻonui i ke kahe o ke koko me nā kūlana kaomi koko

Hiki i nā pae sodium kiʻekiʻe ke hāpai i ke koko, no laila nā kānaka me ke koko kiʻekiʻe (hypertension) e lawe i nā lāʻau antihypertensive e pono e hōʻalo i nā papa paʻakai a me ka papa sodium kiʻekiʻe.

Hiki i nā papa paʻakai a me nā sodium keu ke hana i nā lāʻau hypertension me ka liʻiliʻi o ka maikaʻi.

Lawe kekahi poʻe me ke kaomi haʻahaʻa (hypotension) i nā papa paʻakai ma ke aʻo a kā lākou kauka, akā e akahele loa lākou inā e lawe pū i nā lāʻau e hoʻāla i ke koko, e like me midodrine (Orvaten).

Hoʻopili ma nā puʻupaʻa me nā kūlana puʻupaʻa

Inā loaʻa iā ʻoe nā pilikia o ka puʻupaʻa, hiki i ka nui o ka lawe ʻana i ka sodium ke hoʻomāhuahua i kou ʻano ma ke kau ʻana i nā kanikau he nui i nā puʻupaʻa e kaulike i nā pae sodium a me nā wai.

ʻO ka ʻai ʻana i ka nui o ka paʻakai, no ka laʻana, e hoʻoikaika ka puʻupaʻa e kiki i ka wai a me ka sodium e lawe i nā pae sodium i kahi pae olakino.

Pehea e hoʻohana ai iā lākou

Ke hoʻāʻo nei i nā pā paʻakai, e hana i kēia:

• E heluhelu i ka papa inoa mea hoʻohui piha, nā electrolytes, a me ka haʻihaʻi mineral.
• Inu nui i ka wai.
• E hāhai i nā ʻōlelo aʻoaʻo a hoʻohana i nā ʻōlelo aʻoaʻo mai nā kauka.

ʻOiai hiki ke kūʻai ʻia ma luna o ka pāpaʻi a me ka ʻole o kahi kuhikuhi, e hoʻohana maikaʻi ʻia nā papa paʻakai me ka nānā a ke kauka.

Inā maʻalahi ʻoe i ka wela wela a me nā pilikia dehydration ʻē aʻe, hāʻawi paha kāu kauka iā ʻoe i nā kuhikuhi lāʻau kikoʻī.

Kekahi mau lama o ka sodium paʻakai kolamu i loko o potasiuma, makanekiuma, a me nā electrolytes.

E hōʻoia i ka lepili o nā waihona e ʻike ai i ka nui o kahi mea i loko o loko, keu hoʻi inā ua ʻōlelo mai kāu kauka iā ʻoe e kaupalena i kāu ʻai ʻana i kahi mineral.

• He aha: ʻO nā papa paʻakai maʻamau ka 1-gram pills i loaʻa ma kahi o 300 a 400 mau milligrams o ka sodium.
• Āhea: Hoʻopau ʻia nā papa i kahi o 4 auneke o ka wai a hoʻopau koke ʻia ma mua a i ʻole ka lōʻihi o ka hoʻoikaika kino a i ʻole ka hana kino paʻakikī.

Ke hoʻohana ʻole ʻia, pono e mālama ʻia nā papa paʻakai i ka mahana wela o ka lumi ma kahi maloʻo.

ʻO ka lawe lawe ʻana

ʻOiai he palekana a kōkua paha nā papa paʻakai no nā mea holo mamao a me nā poʻe ʻē aʻe e hana i ka hou ikaika, ʻaʻole ia no kēlā me kēia a no kēlā me kēia kūlana.

ʻO nā kānaka me ke koko kiʻekiʻe a i ʻole nā ​​maʻi ʻiʻo e hōʻalo iā lākou. ʻO kēlā me kēia mea e ʻai i ka papaʻai kaulike a hana ʻole i ka ikaika, nā haʻuki kūpaʻa e loaʻa paha ka nui o ka sodium e hōʻalo i nā kūpikipiki a me nā pilikia pili i ka wela.

Inā hoihoi ʻoe e pili ana i nā papa paʻakai, a ʻike paha he prone ʻoe i ka wela wela a me ka make wai ke hana ʻoe, e nīnau i kāu kauka inā kūpono paha kēia huahana iā ʻoe.

Hiki i kāu kauka ke koi aku i nā mea inu haʻuki i waiwai i nā electrolytes, akā inā makemake ʻoe e hōʻalo i ke kō i kēlā mau mea inu, e ʻike inā e kōkua ka wai a me nā pā paʻakai iā ʻoe i kēlā mau holo lōʻihi a i nā lā wela e hana nei i ka hana i ka pā.