Yadda ake guje wa bugun famfo na ATV

Dogayen tafiyarku na farko, musamman bayan ƴan makonni ba a yi wasan gudun kankara ba, babu shakka muna tare da wani abu da dukkanmu, mu duka, za mu iya yi ba tare da: ɗan ƙarami da ƙarfe 11 na safe ba.

A farkon muna sabo ne a matsayin kyankyasai, cike da kuzari da sha'awa, muna farin cikin samun wannan sirdi maras dadi da kuma 'yan tsiraru a cikin gandun daji. Kimanin kilomita suna bin juna, da hawan. Kuma a can mun tuna cewa ba mu yi wani abu ba na dogon lokaci, muna gaya wa kanmu cewa ra'ayi mai girma da aka yi alkawarinsa bai riga ya isa ba, kuma ... "Ku jira, mutane, ina yin ɗan gajeren hutu!"

Babu illa ah! Muna kiran wannan hypoglycemia, ko bugun jini, ko barbell, kuma muna bayanin yadda ake koyon yadda ake sarrafa wannan yanayin.

Abubuwan da ke haifar da hypoglycemia

Tunawa da gaggawar darussan kimiyyar jami'a🤓.

Duk ƙwayoyin jikinka suna buƙatar kuzari don aiki. Wannan makamashi yana zuwa kusan daga glucose. Yaya nisa za ku? Lokacin da maida hankali a cikin jini ya kai ƙaranci, ana kiran shi hypoglycemia.

Mu koma ga glucose.

Jikin ku yana samun glucose daga dukkan carbohydrates a cikin abincin ku: shinkafa, dankali, dankali mai dadi, burodi, 'ya'yan itatuwa, kayan lambu, da sauransu.

Bayan cin abinci, glucose daga waɗannan carbohydrates yana shiga cikin jini. Kuma ta hanyar aikin hormone da ake kira insulin ne wannan glucose ke shiga cikin sel ɗinku don samar musu da makamashin da suke buƙata.

Lokacin da kuka cinye carbohydrates fiye da buƙatun jikin ku, ana adana wasu abubuwan da suka wuce gona da iri a cikin hanta da tsokoki azaman glycogen. Sauran ana adana su azaman mai (e ... 🍔). Hanya ce ta rayuwa wacce ke ba da damar jiki don adana abubuwan adanawa na gaba. 

Don haka, a cikin ɗan gajeren lokaci, ƙarancin glucose yana cika da sauri ta hanta, wanda ke amfani da shagunan sa don jiran abinci na gaba. Amma jiki ba zai iya aiki kullum a cikin dogon lokaci ba tare da glucose ba.

Har yanzu kuna nan?

Hypoglycemia a cikin Mountain Bikers

Mutanen da ke yin wasanni na juriya kamar hawan keke yawanci suna shan wahala daga hypoglycemia. Wannan wani abu ne marar daɗi wanda ke bayyana kansa ta hanyoyi daban-daban.

A matsayinka na mai keken dutse, tabbas ka riga ka fuskanci yunwar da ta biyo bayan wani taro mai tsanani. Wannan yawanci yayi daidai da raguwar matakan sukari na jini. Idan kun daina cin abinci, hypoglycemia zai haɓaka nan da nan.

Wannan shine dalilin da ya sa kake buƙatar ɗaukar ɗan gajeren hutu don tarawa akan masu ciwon sukari masu saurin narkewa (duba wannan labarin don ƙarin akan jinkirin sukari da sauri).

Akwai nau'i na biyu na hypoglycemia wanda masu hawan dutse sukan sha fama da shi, koda lokacin ajiyar ya kai iyakar su: hypoglycemia mai amsawa.

Wannan hawan jini ne kwatsam a cikin sukarin jini, sannan kuma saurin raguwa daidai yake wanda ke faruwa kusan mintuna XNUMX bayan fara aikin motsa jiki. 

Bari mu ce na ɗan lokaci cewa a cikin tsammanin tafiyar hawan dutsen ku, kun yanke shawarar cin abinci awa 1 kafin farawa. Kuna gaya wa kanku cewa zaku gina isassun tanadi don jure ƙoƙarin da ake buƙata. Saboda haka, kuna cin abinci mai yawa na carbohydrates.

Amma bayan mintuna 30 bayan fara zaman, za ku ji dimuwa kuma ba zato ba tsammani kuna jin sanyi ... Wannan lamari ne na rashin amsawar hypoglycemia ta hanyar cin abinci tare da babban ma'aunin glycemic, wanda ke haifar da karuwa mai yawa a cikin matakan sukari na jini. amma kuma yana kara yawan fitar insulin.

Cire hypoglycemia tare da abinci

Sau da yawa ana cewa rigakafin ya fi magani. Wannan furucin yana da ma'ana idan yazo da hypoglycemia, kamar yadda a cikin mafi yawan lokuta yana iya haifar da baƙar fata. Abin farin ciki, sanin yadda ake tsara abincin ku daidai ya isa don guje wa hypoglycemia.

Kafin kokarin

Masana sun ba da shawarar hutun sa'o'i 3 tsakanin abincinku na ƙarshe da farkon zaman ku don guje wa bacin rai yayin motsa jiki. Koyaya, zaku iya cinye carbohydrates masu narkewa a hankali kusan awa 1 gaba don kiyaye shagunan ku akan kololuwar su. A karin kumallo, mayar da hankali kan hydration, carbohydrates, furotin, amma iyakance yawan abincin ku. Oatmeal da gurasar hatsi gabaɗaya sun ƙunshi fibers masu fa'ida waɗanda ke daidaita matakan sukari na jini don haka mai kunnawa hypoglycemia.

Duk da haka, a kula da zaruruwa, wanda zai iya haifar da rashin jin daɗi na hanji.

Anan akwai misalin menu na antihypoglycemic kafin zaman MTB.

7 am: breakfast

• Kopin ruwan 'ya'yan itace guda 1
• 50 g oatmeal
• 1 kayan lambu abin sha
• 2 qwai
• An kammala kashi 1 na ciwo
• 1 tablespoon na zuma

9 am: abinci

• 2 manyan gilashin ruwa
• 2 'ya'yan itatuwa ko 1 makamashi bar

10 na safe: Tashi 🚵‍♀️ - yi nishadi

A lokacin kokarin

A lokacin hanya, abincin carbohydrate ya kamata ya zama abin sha kamar yadda zai yiwu.

• Sha cakuda ruwa da maltodextrin a cikin ƙananan sips (har zuwa 50 g na maltodextrin da 300 ml na ruwa). Maltodextrin abin sha ne da aka yi daga alkama ko sitaci na masara, mai saurin fitarwa, tushen carbohydrate mai narkewa. Yana da sauƙin samun girke-girke na abubuwan sha na isotonic akan Intanet. An ce Malto abokin tarayya ne mai ƙarfi a yaƙi da hypoglycemia. Koyaya, a kula kada ku cinye da yawa kafin motsa jiki ko kuna haɗarin haifar da haɓakar insulin wanda zai cutar da aikin ku.
• 3 dogon zangon makamashi gels.
• Yankunan ayaba da dama, cakulan duhu, gurasar ginger, busasshen 'ya'yan itace, da sauransu.

Koyaushe ɗaukar gel ɗin makamashi, compote ko wasu zuma kusa da abin sha don haɓaka sukarin jini da sauri lokacin da ake buƙata.

Bayan kokarin

Kada ku yi watsi da wannan lokaci, yana inganta farfadowa. Manufar ita ce ta sake cika ajiyar, yayin da ba a manta da hydration ba. Don haka kuna iya zaɓar:

• ruwa da abubuwan sha masu wadatar bicarbonate irin su Saint-Yorre
• kayan lambu broth
• 100 g shinkafa
• 100 g farin nama
• 1 digo na man zaitun
• 1 banana

ƙarshe

Gujewa hypoglycemia yana nufin sanin yadda ake shirya da kyau don matsanancin motsa jiki. Kwanaki uku kafin, ana ba da shawarar bin abinci mai tsauri don inganta shagunan glycogen. Manufar ita ce samar da jiki da isasshen fiber da hydration, da kuma ingantaccen carbohydrates a cikin adadin da ya dace. Tabbas, kula da ma'aunin glycemic na abinci yana da kyau, amma ba haka bane. Wadannan abinci yakamata su ƙunshi isassun carbohydrates. Ana kiran wannan nau'in glycemic na abinci.