Kingimanjaro Shaida uchalicization | Yadda za a daidaita da tsawan tsayi
Hunting Dutsen Kilimanjaro yana buƙatar dacewa mai dacewa don aminci zuwa babban matsayi. Matashin bakin ciki da ƙananan matakan oxygen na iya zama ƙalubale, amma tare da madaidaiciyar hanyar, zaku iya cikin nasara taro. A Jaynevy Tours, muna samar da shawarwari masu mahimmanci don taimakawa masu tafiyar matri Da kyau - daga matsanancin cutar don ɗaukar kwanakin hutawa a lokacin ku hawa. Wannan jagorar tana ba da shawarar kwararru game da yadda za a daidaita da zuwa ga tsawan, dakatar da tsayi Rashin lafiya, da kuma jin daɗin trok a amince.
Kilimanjarozara acclimatization tukuna | Yadda za a daidaita da tsawan tsayi
Hawan Dutsen Kilimanjaro mai ban sha'awa ne mai ban sha'awa da lada, amma shi Hakanan ya zo tare da manyan kalubale, musamman idan ya zo ga babban tsayi. Iska mai iska yayin da kake hawa, da kuma kwarewa da yawa bayyanar cututtuka na tashin hankali. Madaidaiciyar uknimatization shine mabuɗin yin hawa lafiya da nasara. A cikin wannan jagora mai jagora, zamuyi tafiya Ku ta hanyar dabaru masu mahimmanci da dabarun don taimaka muku acclimatiz Da kyau, rage haɗarin, kuma ba da kanka mafi kyawun damar dawowa Babban taron Kisan Kiniman.
Ganewar hankali
Saukaki cuta (AMS - A Cire Matsayi mara lafiya) yana faruwa lokacin da jikin ba zai samu ba Isar oxygen a manyan hani. Yayinda kake hawa dutsen kiliman, da oxygen Matakai a cikin iska ya ragu, yana sa ya fi ƙarfin jikinku don aiki. Bayyanar cututtuka na ams sun hada da ciwon kai, tashin zuciya, annzaka, gajiya, karancin numfashi, kuma asarar ci. Wadannan bayyanar cututtuka na iya kasancewa daga m zuwa mai tsanani, kuma a cikin mafi munin lokuta, za su iya haifar da yanayin barazanar rayuwa kamar babban tsayi Oromary edema (Hepe) ko babban abu mai nauyi mai nauyi (Hace). Fahimtar yadda Don gane waɗannan alamun da aiwatar da hanyoyin aiki na yau da kullun sune muhimmiyar zuwa amintaccen hayaki.
1. Sa'a na hankali yana da mahimmanci
Hawa da sauri ba tare da ba da damar jikin ku don daidaitawa zuwa mafi girma altitudes ne daya daga cikin manyan abubuwan da ke haifar da yawan cutar. A hankali hawan yana da mahimmanci, kuma shi yana daya daga cikin manyan dalilan da suka sa za su dade da Kilimanjaro da Lemosho ko Macames, ana ɗaukar aminci. Waɗannan hanyoyin suna ɗaukar kwanaki da yawa Don isa sama mafi girma, wanda ke ba jikinku ƙarin lokaci zuwa acclimatize a Kowace sansanin kafin turawa gaba.
A kan hanyoyi kamar Macame da Lemosho, gaba ɗaya zaka zauna a himmar Mita 3,000-4,000 (ƙafa 9,800-13,100,100) na 'yan kwanaki kafin motsawa zuwa mafi girman hani. Wannan tsarin jinkirin yana ba da jikinku damar amfani da shi Matakan oxygen kuma yana rage haɗarin tasirin ams. A Babban Jagora shine a guji hauhawar mita sama da 500 (1,640 ƙafa) a rana Da zarar kun kasance sama da mita 3,000 (ƙafa 9,800).
2. Bi "Dutse mai tsayi, barci mara nauyi"
Daya daga cikin ingantattun hanyoyi don acclimatize a Dutsen Kilimanjaro yana da Bayan "hawa sama, barci mara nauyi". Tunanin shine hawa zuwa mafi girma A ranar da rana, amma saukowa kan ƙaramin tsutsa don yin bacci. Wannan hanyar yana karfafa jikinka don daidaitawa zuwa mafi girman elevations yayin da yake ba shi dama don murmurewa a ƙananan tsayi.
Misali, a kan hanyar Lemosho, zaku iya hawa zuwa babbar tsawan lokacin rana sannan kuma sauka zuwa wani karamin sansanin don hutawa na dare. A lokacin da kuka hau Kuma, jikin ku zai sami damar daidaitawa, taimaka muku acclimatiz ba tare da mamaye jikinka ba.
3. Zama hydrated
Hydration da ya dace yana da mahimmanci ga uchalitization da lafiya a lokacin ku Treek. A mafi girma altitudes, kuna son bushewa sosai saboda bushe Air, da rashin bushewa na iya haifar da alamun cutar cututtukan ciki. Tabbatar da Kun sha isasshen ruwa-akalla lita 3-4 a kowace rana-yana taimaka wa aikin jikinku da kyau a mafi girma altitudes.
Bugu da ƙari, ya kasance mai hydrated yana taimakawa tare da ci gaba da rarraba da ta dace da Oxygen na Jiki. Tabbatar kun ɗauki kwalban ruwa tare da ku da kuka sha A kai a kai, koda kuwa ba ka jin ƙishirwa. Dingara waƙoƙi ko shan giya abubuwan sha kamar shayi ko miya kuma zasu iya taimakawa maimaitawar ma'adinai da bunkasa hydration.
4. Ku ci mai-kalori, abinci mai wadataccen abinci mai gina jiki
Jikinku yana buƙatar ƙarin makamashi don jimre wa bukatun jiki na babban-tsawo treekking. Matakan oxygen na iya sa ka ji dadi, kuma yana da mahimmanci Don samar da jikinka tare da babban mai-kalori, abinci mai narkewa don kiyaye kuzarin ku matakan sama. Treek na iya zama m, kuma jikin ku yana ƙone adadin kuzari a sama altitudes.
Mayar da hankali kan abincin da ke da sauƙin narkewa amma kuma cushe da makamashi. Babban furotin Abincin, hadaddun carbohydrates, da mai ƙoshin lafiya suna da mahimmanci don ɗorewa makamashi. Abun ciye-ciye kamar kwayoyi, motsi na hanya, sandunan kuzari, da bushe 'ya'yan itatuwa suna da girma Zaɓuɓɓuka. A lokacin cin abinci, ficewa abinci mai zafi tare da carbohydrates kamar shinkafa, taliya, da Dankali don kiyaye ƙarfin ku.
5. Dauki kwanaki na hutawa
Kwanakin hutawa muhimmin bangare ne na tsarin aikin. Ko da kun ji Mai ƙarfi da kuzari, yana da mahimmanci a ba da lokacinku lokacinku don murmurewa. Naku jiki yana aiki tuƙuru a mafi girman altitudes, don haka shan ranakun hutu na lokaci kaɗan yana ba ku damar jiki don daidaita abin da ya dace kuma yana taimaka wa shagunan makamashi.
A kan mafi yawan milimanjo kamar bayan ya isa babban tsayi. Wannan bangare ne mai mahimmanci na trek kuma bai kamata a tsallake ba. Ko da a hutawa kwanaki, zaku iya yin ayyukan haske kamar gajerun zafi, wanda ke taimakawa tare da AcmanLMatization yayin da har yanzu yana ba ku jiki don murmurewa.
6. Ka kasa kunne ga jikinka
Alamar jikina ita ce mafi kyawun alamu na yadda kuke ɗaukar hoto. Idan Ka fara jin alamun cutar cututtukan-ruwa - kamar ciwon kai, tsananin zafi, ko tashin zuciya-yana da mahimmanci a sadarwa tare da jagorar ku. Yayinda alamun m zasu iya sau da yawa za a rage rage ruwa da shan ruwa, karin bayyanar cututtuka masu mahimmanci suna buƙatar Hankali na kai tsaye. Jagorarku na iya yanke shawarar kai ku zuwa ƙarshen tuddai idan bayyanar cututtuka nace ko frosen.
7. Yi la'akari da magunguna na gaskiya
Wasu masu tafiya suna ficewa don shan magani, kamar Diamox (acecammide), don taimakawa tare da acclimatization. Diamox yana aiki ta hanyar ƙara yawan oxygen a cikinku jini da kuma hanzarta aiwatar da aiki. Yana da taimako musamman ga Wadanda suke da wahala suna daidaitawa zuwa gauracewa a da.
Koyaya, yana da mahimmanci a nemi likita kafin ɗaukar kowane magani. Lu'u-lu'u ba magani bane don tashin hankali, amma zai iya taimakawa tare da alamun m da hanzarta tsarin karbuwa na jiki. Tabbatar duba duk wani gefen da zai yiwu Tasiri da tabbatar kana amfani da maganin daidai lokacin tafiyar ka.
8. Guji barasa da maganin kafeyin
Barasa da maganin kafeyin za su iya samun mummunan sakamako akan matakan hydration ɗinku, Yin hakan da wuya ga jikin ku don daidaitawa ga tsayi. Yayinda kafeyin shine ƙarfafawa wanda zai iya sa ku ji ƙarin farkawa, shi ma yana aiki azaman diuretic, wanda yana ƙaruwa da urination kuma yana haifar da lalacewa.
Barasa, a gefe guda, na iya lalata ikon jikinka na acclimatize. Shi Har ila yau, ta murƙushe ku kuma suna iya yin lalata bayyanar cututtukan tashin hankali. Zai fi kyau Guji barasa da kafeyin gaba ɗaya yayin da Trekking da mai da hankali kan kasancewa Hydrated da ruwa, shayi, da 'ya'yan itace na halitta.
9. Shirya jiki kafin tarko
Fitness na jiki yana taka muhimmiyar rawa a cikin karfin ku na jimre wa mai tsayi treekking. Yayin da uklimatification yana taimaka wa jikinku daidaitacce zuwa iska mai bakin ciki, Yanayin motsa jiki zai taimaka maka ka kula da manufar ta jiki Kilimanjaro. Tarko a hankali shine duka biyu na zahiri da tunanin kai, kuma Kasancewa cikin kyakkyawan tsari zai sa ƙwarewar rayuwa kuma mafi daɗi.
Mai da hankali kan motsa jiki, kamar hiking, tafiya, da gudana, don inganta Cardivascular motsa jiki. Dararin horo na ƙarfi zai kuma taimaka ƙarfafa kafafu da cibiya, waɗanda suke da mahimmanci don kewaya da terrain Kilimanjaro. Mai da-zagaye-zagaye na motsa jiki zai shirya ka ta jiki don kalubalanci na hawan.
10. Zabi hanya madaidaiciya
Idan ya zo ga acclimatization, hanyar da kuka zaɓa na iya yin babban bambanci. Kilimanjaro yana da hanyoyi da yawa na trekking, kuma wasu bayarwa mafi kyau dama ga uklimatization fiye da wasu. Mafi tsayi hanyoyi, kamar Lemosho, Macame, da Hanyoyin Rangai, sun dauki tsarin kula da hankali ga taron, Bayar da jikinka mafi girma don daidaitawa ga karuwa.
Hanyoyi kamar hanyar Marangawa, yayin sauri, suna ba da lokaci kaɗan don ɗaukar nauyi, wanda ke ƙaruwa da cutar cututtukan ruwa. Idan acclimatization shine fifiko, la'akari da zabar ɗaya daga cikin hanyoyin da zai ba da kanku mafi kyau damar nasara.
Tambayoyin Tambayoyi: Kilimanjocaro acclimatization
1. Har yaushe ne ya dauki nauyin kilimanjaro?
Accozatization a Kilimanjoaro yawanci yana ɗaukar kwanaki 7-9, gwargwadon hanyar ku zabi. Hanyoyi mafi tsayi, kamar Lemoshho da Macame, suna ba da ƙarin lokaci don Jikinku don daidaitawa, yana rage haɗarin cutar da hargitsi.
2. Shin zan iya tsallake acclimatization kuma har yanzu taron Kilimanjaro?
Skiping dacewa da ya dace yana ƙara haɗarin cututtukan wahala mai ƙarfi. Yana da mahimmanci don bin ka'idodin Accoultalization don tabbatarwa amincinku. Jinkirin hawan hawan kwanaki masu hutawa yana da mahimmanci don guje wa yiwuwar rikicewa masu haɗari.
3. Me ya kamata in yi idan na fara jin alamun cutar cututtukan?
Idan kukan fuskantar alamomin cutari na hadari, sanar da jagora kai tsaye. Ya danganta da tsananin ƙarfi, jagorar ku na iya ba da shawarar zuwa ƙananan Dama ko samar da taimakon lafiya. Yana da mahimmanci don magance alamun bayyanar cututtuka da wuri don guje wa rikice-rikice.
4. Can Diamox zai iya taimakawa tare da acclimatization?
Diamox na iya taimakawa hanzarta aiwatar da aikin jikin mutum ta hanyar kara oxygen matakan a cikin jini. Koyaya, yana da mahimmanci a nemi likita kafin amfani Diamox, kamar yadda zai iya samun sakamako mai illa ko kuma hulɗa da sauran lafiyar yanayi.
5. Shin zai yiwu a hau kiliman dinjanjaro ba tare da samun cututtukan fata ba?
Yayinda yazo hargitsi zai iya faruwa ga kowa, bin umarnin da aka dace dabarun, zabar hanyar da ta dace, zauna ta hydrated, kuma sauraronku jiki na iya rage haɗarin cutar tashin hankali.
Tunanin Karshe
Accountization wani muhimmin bangare ne na kowane hawa Kilimanjaro. Ta bin Nasihu da dabarun da aka bayyana a wannan jagorar, zaku iya ƙara damar damar ku A cikin nasara taron babban dutsen kiliman kafin rage girman haɗarin da ke hade tare da motsi da cuta. Ko da yaushe fifikon lafiyar ku da walwala, saurara Jikin ku, kuma ɗauki lokacinku don ɗaukar daidai. Tare da dama Shiri da hanya, zaku kasance a shirye don isa rufin Afirka!