Iindlela ezili-13 ezilula zokuLahla Ubunzima baManzi (ngokukhawuleza nangokukhuselekileyo)

Umxholo

• 1. Ukuzilolonga rhoqo
• 2. Lala ngakumbi
• 3. Uxinzelelo oluncinci
• 4. Thatha i-Electrolyte
• 5. Ukulawula ukungeniswa kwetyuwa
• 6. Thatha uMncedisi weMagnesium
• 7. Thatha iSongezelelo seDandelion
• 8. Sela amanzi ngakumbi
• 9. Gxila kukutya okusempilweni okuthile
• 10. Sika iiCarbs
• 11. Thatha iCaffeine Supplements okanye Sela iti nekofu
• 12. Guqula imikhwa yakho
• 13. Qwalasela iipilisi zamanzi amiselweyo
• Umgca osezantsi

Umzimba womntu uqulethe i-60% yamanzi, edlala indima ebalulekileyo kuzo zonke iinkalo zobomi.

Nangona kunjalo, abantu abaninzi banexhala malunga nobunzima bamanzi. Oku kusebenza ngakumbi kubadlali abaziingcali kunye nabakhi bomzimba abanqwenela ukudibana nenqanaba lobunzima okanye ukuphucula ukubonakala kwabo.

Ukugcinwa kwamanzi okugqithisileyo, okwaziwa ngokuba yi-edema, ngumba owahlukileyo. Nangona ihlala ingenabungozi, inokuba sisiphumo secala leemeko zonyango ezinzulu, ezinjengentliziyo, isibindi okanye isifo sezintso ().

Abafazi banokufumana ukugcinwa kwamanzi ngexesha lesigaba sokuya exesheni kunye nokukhulelwa.

Eli nqaku lelabantu abasempilweni kunye neembaleki ezinqwenela ukunciphisa ubunzima bamanzi. Ukuba une-edema enkulu - ukudumba kweenyawo zakho okanye iingalo - qhagamshelana nogqirha wakho.

Nazi iindlela ezili-13 zokunciphisa ubunzima bamanzi obugqithisileyo ngokukhawuleza nangokukhuselekileyo.

1. Ukuzilolonga rhoqo

Ukuzilolonga inokuba yenye yeendlela zokunciphisa ubunzima bamanzi kwixesha elifutshane. Naluphina uhlobo lomthambo lonyusa ukubila, oko kuthetha ukuba uya kuphulukana namanzi.

Ilahleko yomndilili ophakathi ngeyure enye yokuzivocavoca naphi na phakathi kwe-16-64 yeeyure (i-0.5-2 yeelitha) ngeyure, kuxhomekeka kwizinto ezinjengobushushu kunye nempahla (,,).

Ngexesha lokuzilolonga, umzimba wakho uhambisa amanzi amaninzi kwiimisipha zakho.

Oku kunokunceda ukunciphisa amanzi ngaphandle kweseli kunye nokunciphisa ukujongwa "okuthambileyo" kwabantu ingxelo evela kugcino lwamanzi olugqithisileyo ().

Nangona kunjalo, usadinga ukusela amanzi amaninzi ngexesha leseshoni yoqeqesho lwakho.

Olunye ukhetho olufanelekileyo lokunyusa ukubila kunye nokulahleka kwamanzi yi-sauna, onokongeza kuyo emva kweseshoni yakho yokuzivocavoca.

Isishwankathelo Ukuzilolonga rhoqo kunokukunceda ugcine ulungelelwano lwendalo kulwelo lomzimba kwaye ukhuphe amanzi agciniweyo angaphezulu.

2. Lala ngakumbi

Uphando malunga nokulala kugxininisa ukuba kubalulekile kwimpilo njengokutya kunye nokuzilolonga (,,).

Ukulala kunokuchaphazela nemithambo enovelwano yezintso, elawula isaldi kunye nokulingana kwamanzi ().

Ukulala ngokwaneleyo kunokunceda umzimba wakho ulawule amanqanaba e-hydration kunye nokunciphisa ukugcinwa kwamanzi.

Injongo yokufumana ukulala okunempilo ubusuku bonke, apho uninzi lwabantu luya kuba malunga neeyure ezi-7 ukuya kwezi-9.

Isishwankathelo Ukulala ubusuku obuhle kunokunceda umzimba wakho ulawule ulwelo kunye ne-sodium balance kwaye ukhokelele ekunciphiseni ubunzima bamanzi kwixesha elide.

3. Uxinzelelo oluncinci

Uxinzelelo lwexesha elide lunokonyusa i-cortisol yehomoni, echaphazela ngokuthe ngqo ukugcinwa kolwelo kunye nobunzima bamanzi ().

Oku kunokwenzeka ngenxa yoxinzelelo kunye necortisol inyusa ihomoni elawula ukulingana kwamanzi emzimbeni, eyaziwa ngokuba yihomoni ye-antidiuretic okanye i-ADH ().

I-ADH isebenza ngokuthumela imiqondiso kwizintso zakho, ibaxelele ukuba angakanani na amanzi okumpompa ukubuyela emzimbeni wakho ().

Ukuba ulawula amanqanaba oxinzelelo, uya kugcina inqanaba eliqhelekileyo le-ADH kunye ne-cortisol, ebalulekileyo kubhalansi lwamanzi kunye nomngcipheko wempilo kunye nezifo ixesha elide (,).

Isishwankathelo Uxinzelelo lwandisa i-cortisol kunye ne-antidiuretic hormone (ADH), echaphazela ngokuthe ngqo ukulinganisela kwamanzi emzimbeni wakho.

4. Thatha i-Electrolyte

Ii-Electrolyte zizimbiwa ezinegalelo lombane, ezinje ngemagniziyam kunye nepotassium. Badlala indima ebalulekileyo emzimbeni wakho, kubandakanya nolawulo lwamanzi ().

Xa amanqanaba e-electrolyte esiba sezantsi kakhulu okanye ephezulu kakhulu, anokubangela utshintsho kutshintsho lwe-fluid. Oku kungakhokelela kubungakanani bamanzi ().

Kuya kufuneka ulungelelanise ukutya kwakho kwe-electrolyte kwindlela osela ngayo amanzi. Ukuba usela isixa esikhulu samanzi, unokufuna ii-electrolyte ezingaphezulu ().

Ukuba wenza umthambo yonke imihla okanye uhlala kwindawo enomswakama okanye eshushu, unokufuna ii-electrolyte ezongeziweyo ukuze ubeke endaweni yazo ezilahlekileyo ngumbilo ().

Ngokwahlukileyo, isixa esikhulu se-electrolyte esivela kwizongezo okanye ukutya okunetyiwa, kudityaniswa nokutya okuncinci kwamanzi, kunokuba nefuthe elichaseneyo kunye nokwandisa ubunzima bamanzi.

Isishwankathelo I-Electrolyte ilawula ukulinganisela kwamanzi kunye ne-cell hydration. Izongezo ze-Electrolyte zinokuba luncedo xa usela amanzi amaninzi, uzilolonga kakhulu, uhlala kwindawo eshushu okanye ungatyi kutya okunetyiwa.

5. Ukulawula ukungeniswa kwetyuwa

Isodium, oyifumana yonke imihla ngetyuwa, yenye yezona zinto zixhaphakileyo zombane emzimbeni womntu.

Idlala indima enkulu kumanqanaba e-hydration. Ukuba amanqanaba esodium ephantsi kakhulu okanye aphezulu kakhulu, aya kukhokelela kukungalingani emzimbeni kwaye ngenxa yoko ukugcinwa kwamanzi.

Ukutya ityuwa ephezulu, ngesiqhelo ngenxa yokutya okunokutya okuninzi okunokucutshungulwa, kunokunyusa ukugcinwa kwamanzi. Oku kuyinyani ngakumbi xa kudityaniswa nokutya amanzi okuphantsi kwaye akukho msebenzi (,,,).

Nangona kunjalo, oku kubonakala ngathi kuxhomekeke kumanqanaba okudla kwe-sodium yemihla ngemihla kunye namanqanaba egazi.

Olunye uphononongo lubonisa ukuba ugcina amanzi agqithisileyo ukuba uyawonyusa okanye utshintshe indlela otya ngayo imihla ngemihla ().

Isishwankathelo Ityuwa okanye isodiyam idlala indima ephambili kulungelelwaniso lwamanzi. Zama ukuphepha utshintsho olugqithisileyo, njengokutya kakhulu ityuwa okanye ukuphelisa ityuwa.

6. Thatha uMncedisi weMagnesium

I-Magnesium yenye ye-electrolyte ephambili kunye nezimbiwa. Kutshanje kuye kwaba yinto eyaziwayo kakhulu kwezempilo kunye nokusebenza kwezemidlalo.

Uphando malunga nemagniziyam luye lwabanzi kwaye lubonisa ukuba inendima engaphezulu kwe-600 emzimbeni womntu ().

Izifundo kwabasetyhini zibonisa ukuba i-magnesium inokunciphisa ubunzima bamanzi kunye neempawu zangaphambi kokuya exesheni (PMS) (,).

Olu tshintsho lwenzeka ngenxa yokuba i-magnesium idlala indima yokudibanisa nezinye ii-electrolyte, ezinje ngesodium kunye ne potassium. Ngokudibeneyo, banceda ukulawula ibhalansi yamanzi emzimbeni wakho.

Izongezo zeMagnesium zinezinye izibonelelo zempilo ezinokubakho kubantu abasilelayo kukutya kwabo.

Isishwankathelo Ukungeniswa kweMagnesium kufuneka kulungiselelwe, njengoko idlala indima ebalulekileyo kumanqanaba e-hydration kunye nomxholo wamanzi emzimbeni.

7. Thatha iSongezelelo seDandelion

IDandelion, ekwabizwa ngokuba yi Taraxacum officinale, sisixhobo esisetyenziswa kwelinye iyeza ukunyanga ukugcinwa kwamanzi ().

Kwiminyaka yakutshanje, kuye kwathandwa kakhulu phakathi kwabakhi bomzimba kunye nabadlali abafuna ukulahla amanzi ngenjongo yobuhle okanye ukuhlangabezana nenqanaba lobunzima.

Izongezo ze-Dandelion zinokukunceda ukuba unciphise ubunzima bamanzi ngokusayina izintso ukukhupha umchamo ngakumbi kunye netyuwa eyongezelelweyo okanye isodiyam.

Oku kuxhaswa zizifundo ezibonisa ukuba ukuthatha i-dandelion supplements kwandisa ukubakho komchamo ngaphezulu kwexesha leyure ezi-5 ().

Nangona kunjalo, nangona sele isetyenziswa ngokuxhaphakileyo, uphando oluthe kratya luyafuneka ngokuqinisekileyo kwizongezo ze-dandelion.

Isishwankathelo I-Dandelion sisityalo esithandwayo esidla ngokusetyenziswa ngabakhi bomzimba kunye nabadlali abafuna ukunciphisa ubunzima bamanzi.

8. Sela amanzi ngakumbi

Into enomdla kukuba, ukuba ne-hydrated elungileyo kunganciphisa ukugcinwa kwamanzi ().

Umzimba wakho uhlala uzama ukufezekisa ibhalansi esempilweni, ke ukuba uhlala umile emzimbeni wakho uhlala ugcina amanzi amaninzi ukuzama ukuthintela amanqanaba amanzi ukuba abe sezantsi kakhulu.

Ukufumana ukufezekiswa kwamanzi okupheleleyo kwimihla ngemihla kunokubaluleka kwimpilo yesibindi kunye nezintso, ezinokunciphisa ukugcinwa kwamanzi kwixesha elide (,).

Izibonelelo zokusela amanzi ngakumbi aziyeki apho. Olunye uphando lubonisa ukuba i-hydration elungileyo ikwabalulekile kwimpilo ngokubanzi, kubandakanya ukulahleka kwamafutha kunye nokusebenza kwengqondo (,,).

Njengamaxesha onke, ukufezekisa ibhalansi kulungile. Ukuba usela izixa ezikhulu zolwelo ungabonyusa ubunzima bakho bamanzi.

Sela nje xa unxaniwe kwaye uyeke xa uziva uhlaziyekile. Kuya kufuneka uphinde usele kancinci kwiindawo ezishushu okanye xa usenza umthambo.

Unokubeka esweni umbala wakho womchamo ukuvavanya ukuhambisa amanzi. Kufanele ukuba ibe mthubi mhlophe okanye icace gca, nto leyo ebonisa ukuba unamanzi amaninzi.

Isishwankathelo Ukuphelisa amanzi emzimbeni okanye ukuhambisa ngaphezulu kunokukhokelela kugcino lwamanzi. Qiniseka ukuba usele isixa esilinganiselweyo samanzi suku ngalunye.

9. Gxila kukutya okusempilweni okuthile

Kukho ukutya okuninzi onokunqwenela ukukubandakanya kwisidlo sakho ukulwa nokugcinwa kwamanzi.

Ukutya okune-potassium kudla ngokucetyiswa, njengoko i-potassium inokunceda ukulinganisa amanqanaba esodium kunye nokunyusa imveliso yokuchama, ikuncede ulahle amanzi amaninzi).

Imifuno eluhlaza eluhlaza, iimbotyi, iibhanana, iiavokhado, iitumato kunye neyogathi okanye ezinye iimveliso zobisi zonke zisempilweni kwaye zityebile nge potassium.

Izongezo zeMagnesium okanye ukutya okune-magnesium kuyacetyiswa. Oku kubandakanya itshokholethi emnyama, imifuno eluhlaza enamagqabi aluhlaza, amandongomane kunye neenkozo ezipheleleyo.

Oku kutya kunye namayeza alandelayo ahlala ekhuthazwa ngamanye amagcisa ukuba behlise ubunzima bamanzi. Obunye ubungqina beklinikhi obuxhasa ukusetyenziswa kwabo:

• Isilika yengqolowa ().
• Ihasheeta).
• Iparsley ().
• IHibiscus ().
• Igalikhi (, ).
• Fennel ().
• I-Nettle ().

Nangona isisu esidumbileyo asihlali sibangelwa kukugcinwa kwamanzi, unganqwenela ukunciphisa okanye ukususa okwethutyana ukutya okunokubangela ukudumba.

Oku kubandakanya ukutya okusetyenzwe kakhulu, ukutya okunamafayibha amaninzi kwaye ngamanye amaxesha iimbotyi kunye nobisi. Unokuzama ukunamathela kukutya okuphantsi kwe-FODMAP okwethutyana ukubona ukuba iyanceda na.

Isishwankathelo Ukutya okuthile kunye namayeza anokusebenza njenge-diuretics kunye nokunciphisa ukugcinwa kwamanzi. Zidibanise nokutya okugaya ngokulula okungabangeli ukuqunjelwa okanye ukunganyamezelani.

10. Sika iiCarbs

Ukusika ii-carbs sisicwangciso-qhinga esiqhelekileyo sokuwisa ngokukhawuleza amanzi amaninzi. IiCarbs zigcinwa kwiimisipha kunye nesibindi njenge-glycogen, kodwa i-glycogen ikwatsala amanzi ngaphakathi kunye nayo.

Kwigram nganye ye-glycogen oyigcinayo, i-3-4 gram (i-0.11-0.14 i-ounces) yamanzi inokugcinwa nayo. Oku kuchaza ukuba kutheni abantu befumana ilahleko kwangoko xa betshintshela kukutya okune-carb ephantsi, ecutha iivenkile ze-glycogen.

IiCarbs zikwakhokelela ekunyukeni kwehomoni ye-insulin, enokuthi inyuse ukugcinwa kwesodium kunye nokubuyiselwa kwamanzi kwizintso (,).

Ukutya okune-carb ephantsi kukhokelela ekwehliseni amanqanaba e-insulin, ekhokelela ekulahlekelweni kwesodiyam kunye namanzi kwizintso.

Zama ukutshintsha ukutya kwakho kwe-carb kwaye ubone ukuba zeziphi ezona zilungele wena.

Isishwankathelo Ukutya okune-carb ephantsi kunokubangela ukwehla okukhawulezayo kubunzima bamanzi ngenxa yokunciphisa iivenkile ze-glycogen kunye namanqanaba asezantsi e-insulin.

11. Thatha iCaffeine Supplements okanye Sela iti nekofu

I-Caffeine kunye neziselo eziqukethe i-caffeine, enje ngekofu kunye neti, zinefuthe lomchamo kwaye zinokunceda ukunciphisa ubunzima bamanzi akho.

Kubonakalisiwe ukonyusa ukuphuma komchamo wexeshana kunye nokunciphisa ubunzima bamanzi kancinci (,).

Kwisifundo esinye, iglasi yamanzi ene-caffeine okanye ngaphandle kwe-caffeine yanikezelwa kubathathi-nxaxheba kwiidosi ze-2 mg ngeponti nganye (4.5 mg ngekg) yobunzima bomzimba.

Xa udibanisa i-caffeine kunye namanzi, umthamo wabachaphazelekayo we-urine unyuke kakhulu ().

Oko bekutshiwo, nangona icaffeine inesiphumo esifanelekileyo sokuchama, ayikhokeleli ekuphelelweni ngumzimba kubathengi abaqhelekileyo.

Isishwankathelo Amanani aphakathi ecaffeine avela kwikofu, iti okanye izongezo zecaffeine anokukunceda ulahle amanzi amaninzi.

12. Guqula imikhwa yakho

Olunye lolona tshintsho lubalaseleyo onokulwenza kukunciphisa ukutya okucwangcisiweyo kunye nokusetyenziswa kakhulu kwetyuwa.

Kwakhona thintela ukuhlala imini yonke okanye ixesha elide, elinokunciphisa ukujikeleza kwegazi. Umsebenzi womzimba unokuphucula ukujikeleza kwaye uncede ukukhupha amanzi agqithisileyo ().

Amayeza athile anokubangela ukugcinwa kwamanzi, ke jonga ugqirha wakho okanye ugqirha ukuba uthatha amayeza mihla le kwaye ukholelwa ukuba kunokubangela ukudumba (edema) ().

Nangona kungahambelani nokugcinwa kwamanzi, cinga ukuthathela ingqalelo ukutya okutyayo kwaye uqiniseke ukuba azibangeli ngxaki kunye nokuqunjelwa ().

Okokugqibela, ngaphezulu okanye ngaphantsi kokusetyenziswa kwamanzi, utywala, izimbiwa, icaffeine kunye netyuwa konke kunokubangela ukugcinwa kwamanzi. Fumana ibhalansi esempilweni, eqhelekileyo.

Isishwankathelo Kunqande ukutya ukutya okugqithileyo, ityuwa kunye necaffeine kunye nokunciphisa ukusela utywala.

13. Qwalasela iipilisi zamanzi amiselweyo

Ngamanye amaxesha kusetyenziswa iipilisi zamanzi kunye neepilisi zamanzi ukunyanga ukugcinwa kwamanzi ().

Zisebenza ngokwenza izintso zakho zikhuphe amanzi agqithisileyo kunye netyuwa ngomchamo.

Ezi pilisi zomchamo zihlala zimiselwe abo banemicimbi yentliziyo okanye yemiphunga kunye nokunceda uxinzelelo lwegazi, ukuthintela ukwakhiwa kolwelo kunye nokunciphisa ukudumba.

Kubalulekile ukuba uqaphele umohluko phakathi kwe-diuretics yonyango kunye ne-over-the-counter okanye iipilisi zamanzi ezikwi-intanethi.

Iipilisi zokumisela ziye zavavanywa eklinikhi ukhuseleko lwexesha elide, ngelixa iipilisi ezithengwa ekhawuntareni zisenokungabikho kuphando lwezonyango kwaye bezingasoloko zivavanyelwa ukhuseleko.

Nokuba loluphi uhlobo lunokunceda ukulwa ne-edema efunyenwe ngonyango okanye ubunzima bamanzi obungaphaya.

Thetha nogqirha wakho ngaphambi kokuzama oku.

Isishwankathelo Xa ujonga kumayeza okanye kwiipilisi zomchamo, thetha nogqirha kwaye uthathe amayeza amiselweyo phantsi kweliso.

Umgca osezantsi

Ukuba ingxaki yakho yokugcinwa kwamanzi iyaqhubeka, ibonakala inzima okanye inyuka ngesiquphe, kusoloko kungcono ukufuna unyango.

Kwezinye iimeko, ukugcinwa kwamanzi okugqithisileyo kunokubangelwa yimeko yonyango.

Ekupheleni kosuku, eyona ndlela yokulwa ubunzima bamanzi obuninzi kukuchonga nokunyanga unobangela.

Oku kunokuba kukutya kakhulu ityuwa, ukunqongophala kwee-electrolyte, ukungasebenzi, uxinzelelo olugqithisileyo okanye ukusetyenziswa rhoqo kokutya okuqhubekekayo.

Ezinye zezi zinto zikwangunobangela ophambili onxulunyaniswa nempilo enkenenkene kunye nezifo, ezinokuba zizizathu ezingakumbi zokuziphepha.