如何防止在运动中呕吐

部分 1

部分 1 的 2:通过饮食预防恶心

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1
有规律地喝水,补充运动中流失的水份。运动的人经常会脱水。在锻炼之前、期间和之后都应该坚持饮水,补充流失的水份。
脱水的其他症状包括口干、口粘、口渴、尿液减少、肌肉无力、头晕及头痛。
运动前1至2小时至少要喝两杯水(480毫升)保持身体水份。开始前20至30分钟再补充2杯水(480毫升)。运动时,每隔15分钟补充半杯水(120毫升)。
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2
运动中不能大量喝水。大量喝水的感觉是很爽;但胃部如果太满,身体的防御机制会引发呕吐。锻炼时要慢慢地小口喝水。

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3
运动前1至2小时要进食。运动中恶心的主要原因之一就是低血糖。如果你的身体已经将储存的热量消耗殆尽,就会比平常出汗更多,感觉头晕、恶心甚至晕倒。最好的办法是在运动前至少补充300大卡的食物,包括蛋白质和碳水化合物。
如果你在运动前几小时无法进食,可以在运动后吃一些含碳水化合物的小零食,比如香蕉、蛋白粉。碳水化合物是有氧运动中需要的能量。蛋白质有助于在运动后重建肌肉。

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4
刚吃完东西不要马上运动。一定要给消化系统时间和能量来运作,这点很重要;否则必要的液体会被抽离肌肉,进入消化道。

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5
如果你容易低血糖,可以在运动中喝一些功能饮料,比如佳得乐。水果和甜饮料的含糖量也很高,有助于血糖恢复到正常水平,同时补充水份。

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6
运动前后及运动中不要喝碳酸饮料。碳酸作用甚至是过度摇晃水瓶,都可能增加胃里的气体含量。用水杯喝水比用水瓶喝产生的气体更少。

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部分 2

部分 2 的 2:运动中防止恶心

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1
锻炼中不要闭眼。在做仰卧起坐、地面练习、瑜伽、普拉提和举重时,很多人通常会闭上眼睛专注于动作。睁开眼睛注视地平线,让身体更好地理解运动,就像坐车时会头晕一样。

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2
举重训练中持续缓慢呼吸。控制呼吸有助于降低血压。血压突然升高会引起恶心、呕吐。
高血压是举重的人常会遇到的问题。举重会导致血压急剧升高。举重时保持平稳呼吸很重要,同时要避免一次性做太多。

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3
减少弯腰。如果你深呼吸然后弯腰,胃部会感觉饱胀,从而引起呕吐。如果你呼吸沉重,可以用下蹲代替弯腰。

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4
如果心率已经达到峰值,要降低运动强度。过度运动常常会引起运动呕吐。慢慢增加运动强度,将心率维持在最大值的70%至85%的范围内。

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