Ngaba izihlunu zakho ziyashukuma? Masifunde ngeentlungu ezibangelwa kukuqaqamba kolu bushushu!

Njengoko ubushushu busezweni lethu kule mihla, ngamanye amaxesha ungaziva intlungu ngequbuliso efana neqhuma emlenzeni, engalweni, okanye esiswini, ngokungathi liyaqina okanye liyaqengqeleka? Sikwathi "imithambo-luvo iyatsala," akunjalo? Oku kudla ngokubizwa ngokuba yi-`(Heat Cramps)`. Namhlanje, siza kuthetha ngale nto ngokweenkcukacha ukuze uyiqonde ngcono. Asinto yokoyika, kodwa kubaluleke kakhulu ukuba uyiqaphele.

Zithini kanye kanye iintlungu zobushushu?

Ngamafutshane, `(Iintlungu zobushushu)` kukuphazamiseka kwemisipha okubuhlungu okwenzeka xa umzimba wakho ushushu kakhulu. Enyanisweni, oku kusisiseko, '(Izifo zobushushu)' esingenzulu kangako kwizifo ezinzulu ezinxulumene nobushushu. Nangona kunjalo, inokuba sisandulela `(Ukudinwa kobushushu)`, imeko embi kancinci, ngoko ke kufuneka uqaphele.

Xa ufumana iintlungu zobushushu, ungaziva uqina kwaye uneentlungu kwezi ndawo zilandelayo zomzimba wakho:

• Esiswini (esiswini)
• Ezandleni
• Ezintendeni zezandla neminwe
• Imilenze (ingakumbi amathole namathanga)
• Inyama esifubeni
• Emahlombe

Khawucinge ukuba kwenzeka ntoni xa ubila kakhulu uze ngequbuliso usele amanzi amaninzi? Xa ubila, umzimba wakho ukhupha iityuwa kunye nezondlo, ezibizwa ngokuba zii-electrolytes, ezibalulekileyo emizimbeni yethu . Xa usela amanzi amaninzi ngaxeshanye, ezi electrolytes emzimbeni wakho ziyancitshiswa nangakumbi, oko kuthetha ukuba uxinaniso lwazo luyehla. Kulapho la maqhuqhuva aqala ukuqina aze ajikeleze. Kufana nenjini yemoto eyeka ukusebenza xa iphelelwa yipetroli.

Ngaba le meko inokuba mandundu? Masifunde nango (Ukuphelelwa Ngumoya Ngobushushu) kunye (noxinzelelo lobushushu)

Ewe, iintlungu zobushushu azisoloko zinkulu kangako, kodwa zinokuba yingozi kakhulu. Iintlungu zobushushu, ukudinwa bubushushu, kunye ne-heatstroke zonke zikwinqanaba elinye, nto leyo ethetha ukuba zonke zibangelwa ziziphumo zobushushu obugqithisileyo emzimbeni (hyperthermia).

Kwezi, `(Heat Cramps)` yeyona meko ilula nelula. Nangona kunjalo, `(Heatstroke)` yimeko embi kakhulu nesongela ubomi. Iqala njengomkhuhlane omncinci ize iqhubekele kwi-pneumonia.

Ukuba wenza ezi zinto, "iiHeat Cramps" zingaba mandundu, zikhokelele kwi "Heat Exhaustion" okanye "Heatstroke":

• Ukuqhubeka nokuba kwindawo eshushu. Umzekelo, ukuqhubeka usebenza elangeni nangona iibhola zenyama ziqale ukuba mdaka.
• Ukungaphindisi ii-electrolytes emzimbeni. Ukusela amanzi kuphela hayi into efana nekaJeevani.

Ukuqaqamba kobushushu luphawu lokuqala olubonisa ukuba umzimba wakho ushushu kakhulu, njengesibane esijika sibe tyheli. Ngoko ke kubalulekile ukupholisa ngokukhawuleza uze ufumane ulwelo olufunekayo kunye nee-electrolytes. Kulapho kuphela onokuphepha khona iimeko ezinzulu ngakumbi.

Khumbula, i-heatstroke yingxaki yezonyango. Ukuba ayinyangwa, inokukhokelela ekukhubazekeni okusisigxina okanye nasekufeni. Ngoko ke musa ukuyithatha lula le nto.

Zithini iimpawu? Uzibona njani?

Uphawu oluphambili lwe-`(Heat Cramps)` kukuba izihlunu zakho ziqina ngequbuliso, ngokungathi zijikwa zibe lilitye. Le ntlungu ngamanye amaxesha inokuba ncinci, kwaye ngamanye amaxesha inokuba nzima ukuyinyamezela. Ngamanye amaxesha unokubona izihlunu zijikajika kwaye ziqina xa uzijonga. Umzekelo, ukuba ufumana i-`(Heat Cramps)` ezinzwaneni zakho, uya kubona ukuba iinzwane zakho zindindisholo kwaye ziqinile. Le asinto esinokuyilawula, iyenzeka ngokuzenzekelayo, ngoko awunakuyilawula loo misipha.

Ukongeza, unokufumana ezi mpawu zilandelayo kunye `(Ukuphelelwa Ngumoya Ngobushushu)`:

• Ulusu oluxineneyo yimeko apho umzimba ugqunywe kukubila okunamathelayo.
• Ukudinwa kukuziva ngathi ujikeleza entloko.
• Ukubila okugqithisileyo (ngamanye amaxesha ukubila kunokuyeka, nto leyo eluphawu oluyingozi).
• Isicaphucaphu okanye ukuhlanza.
• Ukuziva udiniwe kakhulu okanye ubuthathaka.

Kutheni sifumana iintlungu zobushushu?

Ngamafutshane, ukuzilolonga kakhulu emzimbeni kwindawo eshushu yeyona nto ibangela "Iintlungu Zobushushu." Le meko yenzeka xa ubushushu bomzimba wakho bunyuka kwaye umzimba ulahlekelwa ziityuwa ezibalulekileyo kunye nezondlo ezibizwa ngokuba yi "Electrolytes" ngokubila.

Khawuthelekelele abadlali bethu bekhilikithi bedlala elangeni, okanye umlimi osebenza emasimini esebenza nzima elangeni elishushu, okanye umsebenzi wokwakha osebenza nzima ngemini eshushu, le meko inokwenzeka ngakumbi. Ngokufanayo, oku kunokwenzeka nakwimbaleki ye-marathon okanye kwi-cyclist.

Ngubani ofumana ezi zinto rhoqo? Ngubani osengozini enkulu?

Nabani na osebenza ngokukhutheleyo kwindawo eshushu unokufumana "ii-Heat Cramps." Nangona kunjalo, abanye abantu basengozini enkulu yokufumana le meko. Abantu abasebenza kwiindawo ezishushu basengozini enkulu. Umzekelo:

• Abadlali bezemidlalo (abafana nabagijimi bebanga elide, abadlali betenisi, kunye nabakhweli beentaba)
• Abalimi (abo basebenza emasimini kwaye balima irayisi kwilizwe lethu)
• Abacimi-mlilo
• Abalimi
• Iingcali zobugcisa (ezifana nabasebenzi bokwakha, abaphahli, abakhi beendlela, abasebenzi bemigodi, abasebenzi bomatshini wentsimbi)
• Abo baqeqeshwa emkhosini

Kwakhona, amaqela athile eminyaka kunye nabantu banamathuba amaninzi okuba neentlungu zobushushu kunye nezinye izifo ezinxulumene nobushushu. Olunye uphando lufumanise ukuba bekukho malunga nama-28,000 abantu abalaliswe esibhedlele ngenxa yezifo ezinxulumene nobushushu phakathi kowama-2001 nowama-2010. Ngokutsho kwabaphandi:

• Abantu abangaphezu kweminyaka engama-65 ubudala banamathuba amaninzi okulaliswa esibhedlele ngenxa yezifo ezinxulumene nobushushu kunabantwana abancinci.
• Amadoda alaliswa esibhedlele ngenxa yezi zifo izihlandlo ezingaphezu kwesibini kunabafazi.

Ukongeza, lo mngcipheko uphezulu kubantu abatyebe kakhulu, abo bathatha amayeza athile (umz., ngenxa yoxinzelelo lwegazi oluphezulu, i-allergies), kunye nabo basebenzisa utywala okanye iziyobisi. Ngoko ke ukuba uwela kweli qela lomngcipheko, licebo elihle ukuba uqaphele ngakumbi.

Ugqirha uyixilonga njani le nto?

Ixesha elininzi, unokuyiqonda le nto njenge-"Heat Cramp". Ukuba usebenza nzima kwindawo eshushu uze ngequbuliso uzive iqhuma emqaleni wakho, mhlawumbi yi-"Heat Cramp".

Kodwa ukuba uya kugqirha ngenxa yesi sizathu, uza kukubuza ngeemeko zakho zonyango zangaphambili kunye namayeza owasebenzisayo. Ngexesha lovavanyo, ugqirha angakubuza izinto ezifana nezi:

• Ingakanani intlungu? Ungakwazi ukuyinyamezela?
• Ziqengqeleka nini ezi meatballs? (Umzekelo: emva kokuzilolonga? Ngexesha lokuzilolonga?)
• Kudala kangakanani oku kuqina kuqhubeka? Ingaba kuyaqhubeka okanye kuyafika kudlule?
• Kuvakala njani xa iibhola zenyama ziqengqeleka? Ingaba kufana nje neqhina?
• Uqale nini ukuqaphela le meko?

Ukuze uxilonge ngokuchanekileyo iintlungu zobushushu, ugqirha wakho kuya kufuneka akhuphe ezinye iimeko, ezifana ne-rhabdomyolysis, isifo sesibindi, okanye isifo sezintso. Ezi meko zinokubangela iintlungu zobushushu. Zisenokuyalela uvavanyo lwegazi nomchamo.

Kunqabile kakhulu ukuba ugqirha enze into efana ne-MRI scan ukuze abone ukuba ukuxhuzula komlenze wakho kubangelwa yingxaki yemithambo-luvo.

Yintoni omele uyenze xa unesilonda esibuhlungu? Zithini iindlela zonyango?

Xa ufumana "ii-Heat Cramps", kufuneka uzinyange ngokwakho. Musa ukoyika. Nazi ezinye zezona zinto zibalaseleyo onokuzenza ukunceda ukunciphisa ii-cramps nokunciphisa iintlungu:

• Yeka ngoko nangoko into oyenzayo. Musa ukuqhubeka usebenza nzima.
• Phuma kubushushu ngokukhawuleza kwaye uye kwindawo epholileyo nenethunzi. Vula ifeni, kwaye ukuba kunokwenzeka, uye kwindawo ene-``(air-conditioner)```.
• Yitya isidlo esineekhabhohayidreyithi kunye nee-electrolytes, okanye isiselo sezemidlalo. Sela kancinci rhoqo emva kwemizuzu eli-15-20. Musa ukusela kakhulu ngaxeshanye.
• Hlikihla kancinci indawo ebuhlungu. Musa ukuhlikihla kakhulu, hlikihla nje kancinci.
• Yolula loo nyama. Umzekelo, ukuba umlenze wakho uyagoba, yolula umlenze wakho uze utsale iinzwane zakho zijonge kuwe.
• Beka into ebandayo phezu kwenyama. Iphakheji yomkhenkce okanye ilaphu elifakwe emanzini abandayo, imizuzu eli-15-20.

Khawuthelekelele udlala ikhilikithi uze ngequbuliso umlenze wakho ukruneke. Ukuba uyeka ukudlala ngoko nangoko, yiya emthunzini, usele "iSports Drink" (njengeJeevani) endaweni yebhotile yamanzi, utye into efana nebhanana, uze uthambise umlenze wakho, uya kuziva ukhululekile ngokukhawuleza.

Ndifanele nditye ntoni kwaye ndisele ntoni?

Ufanele utye ukutya neziselo eziza kugcwalisa ii-electrolytes ezilahlekileyo emzimbeni wakho.

• `(Iziselo zeMidlalo)`: Ezi zizityebi kwi`(ii-Electrolytes)` (ezifana ne-sodium kunye ne-potassium).
• Jeevani: Isisombululo esihle kakhulu se-`(Electrolyte)` esifumaneka lula kwilizwe lethu.
• Ukutya okuneecarbohydrate: Izinto ezifana neebhanana, iidate, iiraisins, kunye neegranola bar.
• Nokuba ipapa enetyuwa encinci ilungile.
• Amanzi eorenji akwasisiselo esilungileyo esinee-electrolytes ngokwendalo.

Kuphephe ukusela amanzi amaninzi, kuba oku kunganciphisa kakhulu ii-electrolytes emzimbeni wakho.

Ungaziphepha njani iintlungu zobushushu? Uzithintela njani?

IZiko loLawulo lweZifo kunye nokuThintela (i-CDC) lithi umoya opholileyo yeyona nto iphambili ekuthinteleni izifo ezinxulumene nobushushu . Ngoko ke eyona ndlela ilungileyo yokuthintela ukuqaqamba kobushushu kukuphepha iindawo ezishushu nezifumileyo kangangoko kunokwenzeka xa usenza umthambo onzima.

Kodwa ayinguye wonke umntu onokuphepha ukuphuma ngeentsuku ezishushu. Abalimi bethu, abasebenzi bokwakha, kunye nabadlali bezemidlalo bonke kufuneka basebenze kubushushu. Ukuba uyazi ukuba uza kubila kakhulu kwaye uza kuba kwindawo eshushu, zama ukuthintela ubushushu bomzimba wakho ukuba bunyuke ngokukhawuleza. Gcina ezi ngcebiso engqondweni kwangaphambili:

• Kuphephe ukusela iziselo ezine-caffeine (ezifana nekofu, iti, kunye neziselo ezinika amandla). Ezi zinto zinyusa ukugcinwa kwamanzi emzimbeni (ukuphelelwa ngamanzi emzimbeni).
• Zisa iziselo ezininzi ze-electrolyte (ezifana neJeevanni). Zisele ngokutshintshana namanzi.
• Ukuba kunokwenzeka, hlala emthunzini okanye kufutshane nefeni ngelixa usebenza.
• Thatha ikhefu elifutshane (imizuzu eli-10-15) malunga neyure, sela amanzi kunye nee-electrolytes. Musa ukuzibhokoxa rhoqo.
• Nxiba umnqwazi, impahla ekhanyayo, ekhululekileyo, enemibala ekhanyayo. Impahla emnyama okanye emnyama ifunxa ubushushu obuninzi. Impahla yekotoni yeyona ilungileyo.
• Faka i-sunscreen. Ukutshiswa lilanga kunokubangela ukugcinwa kwamanzi emzimbeni, kwaye kunciphisa nokukwazi komzimba ukuphola.
• Nciphisa imisebenzi enzima yangaphandle ngexesha leeyure ezishushu kakhulu zemini (malunga ne-10 kusasa ukuya kwi-4 emva kwemini).

Ungamsindisa njani umntwana omncinci okanye umntu omdala kule meko?

Iintsana, abantwana abancinci, kunye nabantu abangaphezu kweminyaka engama-65 ubudala basengozini enkulu yokufumana izifo ezinxulumene nobushushu ezifana "neHeat Cramps." Imizimba yabo ayikwazi ukulawula ubushushu babo. Landela la macebiso ukuze ubakhusele:

• Faka i-sunscreen ukuze uzikhusele ekutshisweni lilanga.
• Banike amanzi amaninzi okusela, kwaye ubakhumbuze ukuba basele amanzi rhoqo. Kubantwana abancinci, banike amanzi rhoqo, ungalindeli ukuba bacele.
• Nxiba impahla ekhaphukhaphu, ekhululekileyo, efana nekotoni nanini na xa kunokwenzeka.
• Ungaze umshiye umntwana omncinci emotweni eshushu, nokuba iifestile zivuliwe kancinci. Ubushushu ngaphakathi emotweni bunokunyuka ngokukhawuleza nangokuyingozi kakhulu.
• Jonga rhoqo izalamane nabahlobo bakho abalupheleyo, ingakumbi xa kushushu. Ukuba bahlala bodwa, zama ukuthetha nabo ubuncinane kabini ngemini.
• Qinisekisa ukuba umoya ungena kakuhle endlwini. Gcina iifestile zivuliwe kwaye usebenzise iifeni.

Kwenzeka ntoni ukuba ufumana iintlungu zobushushu? Zihlala ixesha elingakanani?

Ukuba ufumana `(Heat Cramps)`, uya kuziva iintlungu kunye nokungonwabi xa izihlunu zakho ziqina. Nangona kunjalo, ukuba uphola kwaye ufumana `(Electrolytes)` njengoko bekutshiwo ngaphambili, oku kushukuma kwezihlunu kufuneka kuphele kwimizuzu embalwa.

Kodwa ukuba awugcini ibhalansi yee-electrolytes emzimbeni wakho, iintlungu zobushushu zingabuya. Ngoko ke kubalulekile ukusela isiselo sezemidlalo kunye nokutya ukutya okunesondlo, ingakumbi xa uzilolonga kwaye ubila kakhulu.

Iintlungu zobushushu zihlala zithatha imizuzwana embalwa ukuya kwimizuzu eli-15 . Ukuba zihlala ixesha elide ngaphezu koko, okanye ukuba unamathandabuzo ngako, kungcono ukuthetha nogqirha.

Ukuba ubuyela esiqhelweni ngokukhawuleza kangakanani kuxhomekeke kwiminyaka yakho, ukomelela komzimba, kunye nokuba ufuna unyango ngokukhawuleza kangakanani.

Ufanele uye kugqirha nini? Ufanele uye kugqirha nini xa ufuna unyango olungxamisekileyo?

Nangona idla ngokunyangeka ekhaya, kububulumko ukubona ugqirha kwiimeko ezifana nezi:

• Ukuba iibhola zenyama zijika ngaphezulu kwemizuzu eli-15 .
• Le meko inzima kakhulu, iyenzeka rhoqo, ingakumbi xa iphazamisana nomsebenzi okanye ubuthongo bakho.
• Ukuba akukho ngxaki emanzini okusela, ukuthatha ii-electrolytes, ukuphululwa okanye ukolulwa.

Ukuba unezinye zeempawu ezilandelayo, isenokuba yimeko enzima efana ne-"Heatstroke". Ngoko ke, yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) lesibhedlele ngoko nangoko:

• Ukuba uziva udidekile kwaye/okanye uthetha into engacacanga .
• Ukuba ubila kakhulu okanye mhlawumbi ukubila kuyekile ngokupheleleyo, kwaye ulusu lwakho luvakala lushushu kwaye lomile .
• Ukuba ubushushu bomzimba wakho buphezulu kakhulu (ngaphezu kwe-103°F okanye i-39.4°C).
• Ukuba ulahlekelwa zingqondo(Ukuba uyibeka kwixesha elizayo).
• Ukuba `(Ukuxhuzula)` kuza (ukuba kuza ngathi kunesifo sokuwa).

Umyalezo Wokuya Ekhaya

Kulungile, ngoko ke, `(Iintlungu zobushushu)` yinto engathandekiyo nebuhlungu, kodwa uninzi lwexesha ayihlali ixesha elide. Oku kuqengqeleka kwenyama kuthetha ukuba umzimba wakho ushushu kakhulu kwaye udinga `(Ii-Electrolytes)`. Eyona nto ibalulekileyo kukuyeka oko ukwenzayo, uye kwindawo epholileyo, enomthunzi. Sela `(Isiselo seMidlalo)` (njengeJeevani) uze utye isidlo esincinci (njengebhanana). Ukuphulula inyama ebuhlungu kunokunceda ukunciphisa intlungu. Nje ukuba umzimba wakho uphole kwaye ufumane `(Ii-Electrolytes)`, uya kuziva ungcono.

Kodwa khumbula, nangona oku kungabonakala kuqhelekile, ngamanye amaxesha kunokuba luphawu lwemeko enzima ngakumbi, efana `(Heat Exhaustion)` okanye `(Heatstroke)`. Ke ngoko, kubaluleke kakhulu ukuqaphela oku kwaye ufumane ingcebiso kagqirha ukuba kuyimfuneko. Ingakumbi abantwana abancinci, abantu abadala, kunye nabantu abanezinye izifo kufuneka balumke kakhulu ngeli xesha lobushushu. Mamela umzimba wakho, lumka kubushushu!

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