Kukwirira Kurwara

Imwe yenjodzi huru ine chekuita nekushanya kwepamusoro-soro, nzendo, kana nzendo dzakatenderedza pasirese chirwere chepamusoro icho chinowanzozivikanwa seAcute Mountain Sickness/AMS.

Chimiro ichi chinomuka apo miviri yedu inotamburira kujairana neyakaderedzwa mwero weokisijeni uye kuderera kwemhepo yemhepo inowanikwa pakakwirira. Kazhinji, zviratidzo zvinotanga kuoneka mukati memaawa ekusvika kumakomo kana kuti nzvimbo dzakakwirira kana kuti nzvimbo dzakakwirira kana kuti pashure pokugara kwousiku hwose.

Muzviitiko zvakakomba kana zvisingaperi, hurwere hwehurefu hunogona kukonzera kubuda kwemvura kubva mutsinga dzeropa izvo zvinogona kukonzera kuunganidzwa kwemvura iyi mumapapu uye muuropi inozivikanwa sepulmonary uye cerebral edema, zvichiteerana.

Kazhinji, chirwere chepamusoro hachina kujairika pazasi 2500 m uye inoda kusvika 75% yevafambi vasina kujairika pa 3,000 m uye pamusoro vanotanga kuona mhedzisiro yacho.

Njodzi inowedzera zvakanyanya nekukurumidza kukwira nekukurumidza. Kwete chete vanokwira makomo asiwo vashanyi vakajairwa uye vafambi vanogara munzvimbo dzakadzika vanosvika mumaguta akakwirira kana misha yakaita seLhasa muTibet, Lukla muNepal, kana Paro muBhutan zvakare vanobatwa nehurwere hwepamusoro.

Chirwere chepamusoro chegomo (AMS) chinowanzoitika pakakwirira papi?

Kazhinji, vanhu vazhinji vanotanga kuona kuitika kwe AMS panosvika 2500 m. Nekudaro, zvinogona kusiyana zvichibva pakuita kwaunoita, hutano hwako hwese, uye yako chaiyo njodzi zvinhu.

Sezvo munhu wose achiita zvakasiyana, zvakaoma kutaura kuti AMS inotanga kuoneka papi pakakwirira. Vamwe vanogona kutotanga kunzwa mhedzisiro yavo pa2000 metres.

Zvikonzero Zvengozi Yekurwara Kwepamusoro

Kunyangwe isu tisingakwanise kutaura chaizvo kuti ndiani anorwara nehurwere hwepamusoro asi vanhu vari panjodzi huru yehurwere hwepamusoro ndeavo:

• Gara panzvimbo yakaderera zvakanyanya kana pagungwa
• Iva nenhoroondo yekutambura neAMS
• kukwira kunzvimbo yakakwirira nekukurumidza
• Iva nemamiriro ezvinhu aripo emapapu, tsinga, moyo, uye itsvo
• Kutambura neanemia, chronic obstructive pulmonary disease, uye vakadzi vane pamuviri

Zvizhinji Zvinozivikanwa Zviratidzo zve AMS

Kazhinji, zviratidzo zve AMS zvinotanga kubuda mukati memaawa mashanu kusvika makumi maviri nemana mushure mekusvika pakakwirira kupfuura 5 m iyo inogona kuratidza se:

• Kunzwa kusagadzikana zvachose
• Kuneta zvakanyanya
• Kuderedzwa kwechido
• Headaches
• Kunzwa kwedzungu uye vertigo
• Kuoma kufema kufema
• Kurara kuvhiringidzika
• Kuwedzera kwenhamba yemwoyo

Ndokumbira utarise kuti iwe unogona kunzwa kusagadzikana uku zvakanyanya husiku uye wobva wawedzera kusimba nekukwira. Pakukwirira kwakadzikama kwe2500 kusvika ku3000 m, zviratidzo zvidiki chete zvichaitika senge dambudziko rekurara, kurasikirwa nechido, kufema uye kuneta izvo zvinokurumidza kupera mukati maawa mashoma kusvika pazuva.

Chirwere cheAltitude Chine Ngozi Here?

Chirwere cheAltitude kana chikazivikanwa nenguva uye nekurapwa chinogona kukonzera kusagadzikana kudiki. Zvisinei, kana ikasiyiwa isina hanya, uye ichiramba ichikwira nokukurumidza, ipapo AMS inogona kutungamirira kune mamwe mamiriro ezvinhu akakomba anogona kuuraya dzimwe nguva akadai se:

HAPE (High Altitude Pulmonary Edema)

Ndiko kuunganidzwa kwemvura mumapapu kunoitika nekuda kwekuderera kwemamiriro emuchadenga munzvimbo dzakakwirira. Inogona kutyisa hupenyu kana ikasiyiwa isina kurapwa uye inogona kuzivikanwa kuburikidza nezviratidzo zvinotevera:

• Kuchinja kwebhuruu kwemiromo, zvipikiri, maoko, tsoka, uye ganda rinonzi Cyanosis
• Dambudziko rekufema kunyangwe wakazorora
• Kunzwa kwekusungwa muchipfuva
• Chikosoro chisingaperi chine sputum ine ropa
• Kunyanya kuneta uye kushaya simba

HACE (High Altitude Cerebral Edema)

Iko kuzvimba kwehuropi kunoitika nekuda kwekushomeka kweokisijeni kunowanikwa munzvimbo dzakakwirira. Zviratidzo zvayo zvinosanganisira:

• Headaches
• Kushaya simba
• Kunzwa kwakazara kwekusagadzikana
• Kupererwa nehukama
• Kuvhiringidzika uye psychotic zviratidzo
• Hallucinations

Mamiriro maviri aya anogona kurapwa nekukurumidza kuendeswa kunzvimbo yakaderera, kutonga kweokisijeni, uye kuchipatara.

Kudzivirira AMS

Kana iwe uchida kuva nechiitiko chinonakidza chose panguva yerwendo rwako uye kushanya, saka unofanirwa kutora matanho akakwana kudzivirira kuitika kwe AMS iyo inogona kuitwa nenzira dzinotevera:

• Zvishoma nezvishoma kwira mushure me 2500 m pamusoro pemazuva akati wandei uchichengetedza nhanho inononoka murwendo rwose
• Tevera mutemo wekukwira kumusoro uye kurara pasi
• Kutevera iyo acclimatization hurongwa sezvakarongwa muchirongwa chekufamba uye kwete kufuratira nzendo dzinoenderana uye kufamba.
• Zorora zvakakwana, kunyanya usiku
• Kugara zvakanaka-hydrated
• Kudzivisa kusvuta uye doro
• Hapana mabasa anonetsa
• Chikafu chakareruka chakapfuma mucarbohydrates uye mafuta mashoma

Kurapwa Kwechirwere cheAltitude

Kana zviratidzo zve AMS zvikaonekwa, zvinofanira kurapwa nenzira dzinotevera:

• Misa kukwira umbozorora, zorora pauri
• Usaenderere mberi nerwendo kwemazuva 1 kusvika ku2 uye kumirira kuti zviratidzo zvinyangarika
• Tora mushonga wemusoro
• Wedzera mvura kana kunwa mvura, shandisa ginger lemon uchi tii, uye wedzera garlic pakudya kwako
• Usaite chero chiitiko chemuviri uye isa pamberi pekuzorora
• Kana pasina kuvandudzwa, dzika kunzvimbo yakaderera neinosvika 500 m
• Nhengo dzechikwata dzive dzakangwarira uye teerera kune mamiriro enhengo iri kutambura ne AMS

Mushonga uchashandiswa paAltitude Sickness

Mushonga unoshanda zvakanyanya weAMS iDiamox (acetazolamide) inova diuretic drug uye inowanikwa zviri nyore muKathmandu. Asi isu tinokukurudzira kuti ubvunze uye utore chete mushure mekunyorerwa kwake sezvo mushonga uyu unopesana mune mashoma ehutano mamiriro uye unogona zvakare kukonzera mashoma mhedzisiro senge:

• Nausea uye kurutsa
• kurwadziwa nemusoro
• Diarrhea
• Acidity
• Kuvhiringidza kunzwa

Diamox inogona kutorwa zuva rimwe kana maviri isati yatanga rwendo kana kukwira kumusoro. Ndokumbirawo muyeuke, mushonga wediuretic saka unofanirwa kushandisa mvura yakawanda sezvaunokwanisa uye kuita weti nguva zhinji.

Kune dzimwe ngano dzinoti Diamox inongovhara zviratidzo zveAMS izvo zvisiri zvechokwadi. Muchokwadi, mushonga wacho unobatsira kukurumidza kuchinjika kumhepo yakakwirira yepamusoro.

Health Health and Fitness

Chero rwendo rwekufamba muNepal, Bhutan, kana Tibet inoda hutano hwakakwana, uye mamiriro emuviri izvo zvichakubatsira iwe kunakidzwa nerwendo rwako pasina chero njodzi.

Pasinei nerudzi rwemhando kana kuoma kwekufamba, iwe uchatarisana nehumwe nhanho yekufamba iyo ibasa remuviri rinofanira kutarisana nekugadzirira kwakakodzera kunofanirwa kune vose - anotanga kune ane ruzivo rwekufamba.

Heano mamwe maekisesaizi emuviri uye maitirwo ako achakubatsira kuti urambe wakagwinya uye kutora chero chiitiko chaunoda:

• Kuvandudza Cardiovascular Endurance kuburikidza ne aerobic exercise

Kutsungirira kwemoyo kunonyanya kukosha kune chero rwendo rwekufamba ingave muNepal, Bhutan, kana Tibet. Kana hutano hwemoyo wako hwakanaka, unogona kutsungirira maawa akawanda ekufamba kwemazuva mazhinji pasina matambudziko.

Kuti uvandudze hutano hwemoyo wako, iwe unofanirwa kutarisa pane aerobic routines senge kukwasva, kushambira, kuchovha bhasikoro, uye kufamba izvo zvinoisa zvakanyanya kudiwa pamapapu ako nemoyo.

Ronga mabasa aya katatu pavhiki kwemaminitsi 45 kusvika paawa. Tanga zvishoma nezvishoma uye zvishoma nezvishoma kufambira mberi kusimba. Kana iripo, iwe unogona zvakare kubatanidza nzira dzemakomo kwaunogona kumhanya kana kufamba izvo zvinotevedzera mamiriro ekumusoro-soro rwendo.

Iwe unofanirwawo kusarudza kufamba kazhinji uine huremu huremu mubhegi kuitira kuti muviri wako ugone kujaira kukwira kurefu uine mutoro kumusana wako.

• Vaka Simba Retsandanyama

Pamwe chete nekutsungirira, kusimba kwemhasuru kwakakoshawo pakubata nzvimbo yakaoma yakaoma, uye isina kuenzana pamwe chete nemateru emakomo nezvikomo.

Iyo yakanyanya kudzvanywa tsandanyama ichava makumbo ako pamwe neshure uye mhasuru dzepakati. Kuti ugadzirire izvi, unogona kuita maekisesaizi akadai senhanho-ups, mapapu, squats, push-ups, kudhonza-ups, uye mapuranga ayo anozobatsira mukuvandudza chimiro chako, uye kuchengetedza kugadzikana paunenge uchifamba mumakomo.

• Edza kudzidzisa nemidziyo chaiyo yekufamba

Paunenge uchifamba, bhegi rakareruka uye shangu dzekufamba ndicho chikamu chakakosha. Saka batanidza izvi paunenge uchiita hutongi hwemuviri wako. Rongedza bhegi rako nebhodhoro remvura, zvipfeko, kana mamwe mabhuku kuti uremedze 7 kusvika ku10 kg.

Nenzira iyi, iwe uchajaira kurema kumusana wako kana pfudzi yako iyo ichagadzirisawo misumbu yemusana wako nemakumbo.zvakafanana, kufamba shangu dzemhando yepamusoro nekugadzirisa zvakanaka uye kubata kunokoshawo zvikuru.

Kana uchinge wawana zvaunoda, zvipfeke kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge rwuri rwekufamba munzira.

• Tanga neKugadzirira Kukwira

Iwe haugone kutarisisa mhedzisiro yehurefu mune yako yemazuva ese yekurovedza muviri maitiro saka zvakanakisa kuti uende kupfupi kana kwakawanda kwemazuva kukwira mumakomo enyika yako.

Kana zvichibvira, ita kukwira kwako kusvika pakakwirira 3000 m kuitira kuti muviri wako ugone kujaira kushaikwa kweokisijeni mumhepo yakakwirira nokudaro uchideredza mukana weAMS kana iwe uri mumakomo chaiwo.

• Batanidza Breathing Exercises

Paunenge uchigadzirira rwendo rwepamusoro-soro, kudzidza maitiro ekufema kwakakodzera kwakakoshawo sezvo mhepo iri pakakwirira ine oxygen shoma inoita kuti mweya wega wega usashande.

Saka sanganisa maekisesaizi ekufema zvakare ayo anogona kusimudzira mashandisirwo eokisijeni emuviri wako. Iyo inonyanya kushanda nzira ichave diaphragmatic kufema kwaunowedzera dumbu rako, tora zvakadzama kufema uye wozofemera zvishoma nezvishoma.

Saizvozvo, Pilates uye yoga zvinogona zvakare kubatsira mukusimudzira mapapu ako uye kukugadzirira iwe kune matambudziko epamusoro-akakwirira mamiriro.

• Ronga Kuzorora Kwakaringana

Kuramba uchiita maekisesaizi zvakare hakuna zvakunobatsira kumuviri wako sezvo zvinodawo nguva yekuzorora uye kugadzirisa tsandanyama mushure mekushanda kwakanyanya. Naizvozvo iwe unofanirwawo kutarisa pakutora kuzorora kwakakwana uye kupora kubva kune yako yenguva dzose eexorcise maitiro.

Iva nechokwadi chekuronga zuva rimwechete rakazara rekuzorora svondo rega rega uchigara kure nechero zviitiko zvinorema. Zvakare, mushure mechikamu chega chega chekurovedza muviri, usakanganwa kutambanudza uye kugara uine hydrated.

Kutambanudza kunoderedza kushushikana kwemhasuru, kuwedzera kuchinjika, uye kubatsira kudzivirira kurwadziwa. Iwe unogona kuenda ku sauna, masaja, kana kugeza kunopisa kuti udzore kupora kwemhasuru dzako dzinorwadza.

• Ronga Kudya Kwakadzikama

Kungofanana nekugadzirira kwemuviri, iwe unofanirwawo kutarisa nezvekuchengetedza kudya kwakaringana mwedzi mishoma usati waenda kurwendo rwako izvo zvinosimbisa hutano hwako uye kubatsira mukupora.

Batanidza nyama uye zvigadzirwa zvemukaka zveprotein, miriwo, nyemba, uye zviyo zvakakwana zvemakabhohaidhiretsi uye udye mafuta omuorivhi, nzungu uye avocados kune ane hutano mafuta.

Edzawo kutora iron yakakwana yakakosha kuokisijeni muropa, calcium yehutano hwemapfupa uye magnesium yekudzivirira cramps. Usaregeredza kunwa kwemvura yakakwana uye panguva yekukwirira kwemuviri, inwa zvinwiwa zve electrolyte.

• Vandudza Kusimba Kwako Kwepfungwa

Kana hutano hwemuviri nekudya zvakakosha, saka kusimba kwepfungwa kune chero rwendo rwekufamba kunonyanya kukosha. Makomo anozivikanwa nemamiriro ezvinhu akaipa asingatarisirwi ari kuitika chero nguva sechando chakanyanya, mhepo, kana kunyange pfungwa yekuve kure uye kugara wega.

Saka, kuvaka nekusimudzira hutano hwepfungwa kuchakubatsira kuchengetedza kudzikama kwako nemweya kunyangwe mune chero mamiriro ezvinhu anopokana. Imwe yemaekisesaizi anoshanda ekuvaka hutano hwako hwepfungwa ichave yekuona maekisesaizi.

Edza kuzvifungidzira uri mumakomo neHimalaya, nzira dzawo, materu uye nzvimbo. Iwe unogona zvakare kuita kufungisisa kwekugara wakadzikama panguva dzakaoma.

Rongedza maminetsi mashoma ekufungisisa zuva nezuva muimba yakanyarara uye kukudziridza kugona kwerunyararo uye kungwarira kunodiwa kune hutano hwepfungwa panguva yekufamba kwemazuva mazhinji uye rwendo.