Khankeldiev Sh. Kh. Regional features of the physical status of youth students fergana 2022 Reviewer

7.1. WAYS OF BALANCING WATER-SALT METABOLISM DURING MUSCLE WORK IN CONDITIONS OF HIGH EXTERNAL TEMPERATURE
Observations show that the combination of physical and thermal loads to a greater extent affect the water-salt metabolism of a person.
The water shortage that occurs in these conditions causes the occurrence of a number of unfavorable factors, primarily a decrease in human performance.
Reducing the water content in the muscles below 77% dramatically reduces the duration of their working capacity.
Such facts and observations served as the basis for the development of a number of measures aimed at normalizing water-salt metabolism. A large number of drinking remedies were offered in the form of solutions and special mixtures (salted water, protein-vitamin drink, water with ascorbic acid, tea, as well as vegetable and fruit drinks). Despite such a variety of proposed means, many of them for various reasons have not found wide application.
The choice of a particular drinking remedy is due not only to the specifics of the performed muscle load, the amount of moisture loss, but also to the degree of thirst quenching, with less fluid intake. In this regard, the drinking norm should be considered the minimum amount of water taken in the form of drinking, which maintains the daily water-salt balance at a normal level and prevents excessive introduction of fluid into the body.
Thus, when organizing a drinking regime, the question is solved, both about the composition of the liquid itself, but also about the amount, time and method of intake.
Of the proposed drinking remedies, solutions of table salt of various concentrations (0.5—1.0%) have become widely known when working in conditions of high external temperature. It was found that when consuming a 1.0% solution of table salt, the level of sweating and loss of chlorides with iodine decreases, the blood dilutes, the normal amount of hemoglobin and red blood cells is established. More often, 0.5% sodium chloride solution is preferred, since it has more pleasant taste properties. Sometimes sugar is added to the salted solution and consumed together with carbonated water.
Salt is used in the form of powder (5-10 g.), poured on bread or in tablets. It has been experimentally established that salted solutions have a positive effect only with significant losses of liquid and sodium chloride. Therefore, such a drink can be recommended only with sweating exceeding 7 liters.
This recommendation is not justified if blood, sweat, urine tests do not show depletion of the body with sodium chloride. The consumption of a large amount of table salt also does not contribute to the adaptation of the body to high temperature. Therefore, the regulation of salt intake into the body by the person himself is of great importance. As studies have shown, in conditions of high temperature, when performing a large, physical activity, the consumption per day is 16 g. table salt is " sufficient for the normal course of physiological functions, when there is no sharp decrease in efficiency and violation of water-salt metabolism. Additional administration of 4 g of sodium chloride was accompanied by a significant increase in fluid intake, increased sweating and intensive excretion of excess sodium and especially potassium.
In addition to minerals, all water-soluble vitamins are released with sweat: ascorbic acid. riboflavin, thiamine, biotin. nicotinic acid, etc.
Naturally, with an increase in sweating, the loss of vitamins, especially vitamin C, also increases. This vitamin is also excreted in large quantities in the urine when exposed to heat.
High temperature and muscle load contribute to the intensive excretion of amino acids, while threonine turned out to be the most in sweat.
In connection with the above, the use of a protein-vitamin drink is fully justified. Along with potassium, calcium and chlorine salts, it contains protein — 0.2%, alcohol —up to 1%., B vitamins —0.02%, organic acids -0.3%, carbon dioxide, sugar -2%, phosphorus—0.025%, vitamin C - 0.05%. When consuming a protein-vitamin drink, not only sweating decreases and the water content in the body increases, but also performance increases significantly. Water with ascorbic acid has a noticeable tonic property.
The high physiological value of tea allows us to recommend it as one of the best means to normalize water-salt metabolism when working in high temperature conditions. The greatest effect is provided by green tea (kok-tea). Compared with water, green tea maintains the acidity of gastric juice at a normal level, causes gastric secretion rich in pepsin, and increases diuresis to a lesser extent. Tea significantly reduces the amount of liquid consumed: black by 29%, green by 41%, and is an excellent thirst quencher. It is especially valuable that tea improves overall well-being, increases muscle strength, relieves fatigue.
You can drink tea both hot and cold.
Vegetable and fruit juices are widely used to normalize water-salt metabolism. It is known that vegetables and fruits in the diet of people are extremely important as sources of vitamins, mineral salts, alkalis. However, their physiological value consists in the fact that by stimulating the secretion of digestive glands and reducing diuresis (due to the gradual transition from the stomach and delayed absorption in the intestine), they stay longer in the body. In addition, decoctions, fruit juices, compared with water, significantly reduce sweating, fluid intake, body temperature, reduce weight deficit, etc.. They increase the body's resistance to overheating and increase efficiency, due to the high content of potassium salts in them.
For the preparation of decoctions and juices, cabbage, beets, onions, carrots, jida, as well as cherries, cherry plum, rosehip, apricot are used. Not only fresh, but also dried vegetables and fruits have a good effect.
To prepare the broth, the vegetables are boiled for 30 minutes with double the amount of water, then the broth is filtered and used as a drinking remedy.
Decoctions of fruits are prepared by boiling them in water at the rate of 1: 7, or in another proportion: 1 part of cherry plum in 10 parts of water and one part of sucker, cherry and apricot in 20 parts of water. The use of this decoction as a drinking remedy, according to observations on humans with significant muscle load, showed that the use of this mixture causes, compared with water, a significant decrease in the amount of liquid consumed, a decrease in the release of chlorides, an improvement in blood parameters and well-being. This decoction also turned out to be an excellent remedy capable of normalizing the digestive process in these conditions.
It should be emphasized that regardless of which drinking remedy is used to quench thirst, you should drink until thirst is completely quenched and in small portions. It is believed that drinking in small sips reduces the excitability of the "drinking center", supports the excitability of the "food center", and therefore appetite.
To normalize the physiological shifts in the body that occur when performing muscle work in conditions of high external temperature, the quality of nutrition plays an important role.
For people performing muscle work in combination with thermal heating, mixed food is recommended, the daily caloric content of which is regulated depending on the type and volume of work performed.
When preparing a diet, special attention should be paid to the protein content in it, because their lack negatively affects the state of the body. It is not recommended to exceed or reduce the protein content in the diet by more than 14% of the daily cal. This amount corresponds to the physiological norm and is 122-130 g of protein.
Carbohydrates, including sugar, should be included in the diet, because they contribute to the reutilization of protein breakdown products, regulate the urea educational function of the liver and are well absorbed by the body.
Fats are also necessary for the body, especially if you take into account their ability to reduce diuresis and retain fluid.
In conditions of high external temperature, the power supply mode also acquires great importance. It turned out that the generally accepted three-day diet (breakfast 30%, lunch 40% and dinner 30% of the daily diet), as well as the transfer of the main amount of the daily diet to the evening hours leads to a negative water-salt balance and some blood thickening. If 40% of the daily diet is transferred to breakfast and 30% for lunch and dinner, then the water-salt metabolism improves significantly, while the amount of liquid consumed per day decreases.