Izibonelelo ezi-7 zezeMpilo esekwe kwinzululwazi ngokusela amanzi awaneleyo

Umxholo

• 1. Inceda ukwandisa ukusebenza komzimba
• 2. Kuchaphazela ngokubonakalayo amanqanaba amandla kunye nokusebenza kwengqondo
• 3. Ngamana unokunceda ukukhusela nokunyanga iintloko
• 4. Ngamana unokunceda ekupheliseni ukuqhina
• 5. Ngamana unokunceda ukunyanga amatye ezintso
• 6. Inceda ukuthintela ii-hangovers
• 7. Ngaba unokunceda ukunciphisa umzimba
• Umgca wezantsi

Umzimba womntu uquka amanzi angama-60%.

Kuqhelekileyo kucetyiswa ukuba usele iigilasi zamanzi ezisibhozo (237-mL) ezisibhozo ngosuku (umgaqo we-8 × 8).

Nangona kukho isayensi encinci emva kwalo mthetho, ukuhlala u-hydrated kubalulekile.

Nazi izibonelelo ezi-7 ezisekwe kubungqina bezempilo ngokusela amanzi amaninzi.

1. Inceda ukwandisa ukusebenza komzimba

Ukuba awuhlali uhlanjululwe, ukusebenza kwakho komzimba kunokubandezeleka.

Oku kubaluleke ngakumbi ngexesha lokuzilolonga kakhulu okanye ubushushu obuphezulu.

Ukuphelelwa ngamanzi emzimbeni kunokuba nefuthe elibonakalayo ukuba ulahlekelwa yinto encinci njenge-2% yomxholo wamanzi omzimba wakho. Nangona kunjalo, akuqhelekanga ukuba iimbaleki zilahlekelwe kangange-6-10% yesisindo samanzi ngokujuluka (,).

Oku kunokukhokelela kutshintsho lolawulo lobushushu bomzimba, ukunciphisa ukukhuthaza, kunye nokudinwa okungakumbi. Inokwenza ukuba umthambo uzive unzima ngakumbi, emzimbeni nasengqondweni (3).

I-hydration efanelekileyo ibonakalisiwe ukuthintela oku kungenzeki, kwaye isenokunciphisa uxinzelelo lwe-oxidative olwenzeka ngexesha lokuzilolonga okukhulu. Oku akumangalisi xa ucinga ukuba umsipha umalunga ne-80% yamanzi (,).

Ukuba wenza umthambo kakhulu kwaye ujonge ukubila, ukuhlala u-hydrated kunokukunceda usebenze ngokusemandleni akho.

Ukulahleka kancinci njenge-2% yomxholo wamanzi emzimbeni wakho kunokuphazamisa ngokubonakalayo ukusebenza kwakho komzimba.

2. Kuchaphazela ngokubonakalayo amanqanaba amandla kunye nokusebenza kwengqondo

Ingqondo yakho ichukunyiswe ngamandla yimeko yakho yokuhambisa amanzi.

Uphononongo lubonisa ukuba kwanokuphelelwa ngamanzi emzimbeni, njengokulahleka kwe-1-3% yesisindo somzimba, kunokuphazamisa uninzi lwezinto zokusebenza kwengqondo.

Kwisifundo kubafazi abancinci, abaphandi bafumanise ukuba ilahleko yokulahleka kwe-fluid ye-1.4% emva kokuzivocavoca kuphazamise zombini imeko kunye noxinzelelo. Ikonyuse nokuhamba rhoqo kweentloko ().

Amalungu amaninzi eqela elifanayo lophando aqhube isifundo esifanayo kumadoda amancinci. Bafumanise ukuba ukulahleka kolwelo kwe-1.6% kwakuyingozi kwimemori yokusebenza kunye nokunyusa iimvakalelo zoxinzelelo kunye nokudinwa (7).

Ukulahleka okungamanzi kwe-1-3% kulingana ne-1.5-4.5 yeepawundi (i-0.5-2 kg) yokulahleka kobunzima bomzimba womntu onobunzima beepawundi eziyi-150 (68 kg). Oku kunokwenzeka ngokulula kwimisebenzi yesiqhelo yemihla ngemihla, mayingabikho ngexesha lokuzilolonga okanye ubushushu obuphezulu.

Olunye uphononongo oluninzi, olunezifundo ezisusela ebantwaneni ukuya kubantu abadala, lubonise ukuba ukomisa umzimba emzimbeni kuthomalalisa imood, inkumbulo kunye nokusebenza kwengqondo (8,, 10,, 12, 13).

Ukuphelelwa ngamanzi emzimbeni (ukulahleka kwamanzi ngo-1-3%) kunokuphazamisa amanqanaba emandla, ukuphazamisa imizwa, kunye nokukhokelela ekunciphiseni okukhulu kwimemori nokusebenza kwengqondo.

3. Ngamana unokunceda ukukhusela nokunyanga iintloko

Ukuphelelwa ngamanzi emzimbeni kunokubangela iintloko kunye ne-migraine kwabanye abantu (,).

Uphando lubonakalisile ukuba intloko ebuhlungu yenye yezona mpawu zixhaphakileyo zokuphelelwa ngamanzi emzimbeni. Umzekelo, uphononongo kubantu abangama-393 bafumanisa ukuba i-40% yabathathi-nxaxheba yafumana intloko ebuhlungu ngenxa yokuphelelwa ngamanzi emzimbeni ().

Ngaphezulu, olunye uphononongo lubonakalisile ukuba amanzi okusela anokunceda ekuthomalaliseni iintloko kwabo bahlangabezana nentloko rhoqo.

Isifundo kumadoda angama-102 sifumanise ukuba ukusela i-50.7 ii-ounces (1.5 iilitha) zamanzi ngosuku kubangele ukuphucuka okubonakalayo kwi-Migraine-Specific Quality of Life esikalini, inkqubo yokufumana amanqaku e-migraine (16).

Ngapha koko, i-47% yamadoda asele amanzi ngakumbi axele ukuphuculwa kwentloko, ngelixa i-25% kuphela yamadoda kwiqela lolawulo axele le miphumo (16).

Nangona kunjalo, ayizizo zonke izifundo ezivumayo, kwaye abaphandi bagqibe kwelokuba ngenxa yokunqongophala kwezifundo ezikumgangatho ophezulu, uphando olongezelelekileyo luyafuneka ukuze kuqinisekiswe ukuba ukwanda kwe-hydration kunokunceda njani ekuphuculeni iimpawu zentloko kunye nokunciphisa ukubanda kwentloko ().

Ukusela amanzi kunokunceda ukunciphisa iintloko kunye neempawu zentloko. Nangona kunjalo, uphando olukumgangatho ophezulu luyafuneka ukuqinisekisa esi sibonelelo sinokubakho.

4. Ngamana unokunceda ekupheliseni ukuqhina

Ukuqunjelwa yingxaki eqhelekileyo ebonakaliswa kukungabikho rhoqo kwamathumbu kunye nobunzima bokudlula.

Ukunyuka kokutya okumanzi kuhlala kucetyiswa njengenxalenye yenkqubo yonyango, kwaye kukho ubungqina bokubuyisela oku.

Ukusetyenziswa kwamanzi asezantsi kubonakala kungumngcipheko wokuqhinwa kubantu abancinci nakwabadala (,).

Ukwandisa i-hydration kunokunceda ukunciphisa ukuqunjelwa.

Amanzi amaminerali anokuba sisiselo esiluncedo ngokukodwa kwabo baqhinwe.

Izifundo zibonise ukuba amanzi amaminerali atyebile kwi-magnesium kunye ne-sodium iphucula ukuhamba kwamathumbu kunye nokungaguquguquki kubantu abanokuqunjelwa (21).

Ukusela amanzi amaninzi kunokunceda ukuthintela kunye nokunciphisa ukuqunjelwa, ngakumbi kubantu abangaseli manzi ngokwaneleyo.

5. Ngamana unokunceda ukunyanga amatye ezintso

Amatye e-Urinary ziintlungu ezibuhlungu zekristale yamaminerali eyenzeka kwinkqubo yokuchama.

Olona hlobo luqhelekileyo ngamatye ezintso, enza kwizintso.

Kukho ubungqina obunqongopheleyo bokuba ukufunxwa kwamanzi kunokunceda ukuthintela ukuphindaphinda kubantu esele befumene amatye ezintso (22, 23).

Ukufunxa okuphezulu kolwelo kwandisa umthamo womchamo odlula kwizintso. Oku kunciphisa uxinzelelo lweeminerali, ngenxa yoko kunqabile ukuba ziphinde zibengezele kwaye zenze ii-clumps.

Amanzi anokunceda ekuthinteleni ukwenziwa kwamatye okokuqala, kodwa izifundo ziyafuneka ukuqinisekisa oku.

Ukonyuka kokungenwa kwamanzi kubonakala kunciphisa umngcipheko wokwenziwa kwamatye ezintso.

6. Inceda ukuthintela ii-hangovers

I-hangover ibhekisa kwiimpawu ezingathandekiyo eziye zafunyanwa emva kokusela utywala.

Utywala ngumchamo, yiyo loo nto yenza ukuba ulahlekelwe ngamanzi amaninzi kunokuba usela. Oku kungakhokelela ekuphelelweni ngumzimba (24,,).

Nangona ukuphelelwa ngamanzi emzimbeni kungeyona nto ibangela ukuba i-hangovers, ingabangela iimpawu ezifana nokunxanwa, ukukhathala, intloko, kunye nomlomo owomileyo.

Iindlela ezilungileyo zokunciphisa ii-hangovers kukusela iglasi yamanzi phakathi kweziselo kwaye ubuncinci iglasi enye yamanzi ngaphambi kokuba ulale.

I-Hangovers ngokuyinxenye ibangelwa kukungabikho komzimba, kwaye amanzi okusela anokunceda ukunciphisa ezinye zeempawu eziphambili zeentsango.

7. Ngaba unokunceda ukunciphisa umzimba

Ukusela amanzi amaninzi kunokukunceda ukunciphisa umzimba.

Kungenxa yokuba amanzi anokunyusa ukugcwala kwaye anyuse izinga lokucolwa komzimba.

Obunye ubungqina bucebisa ukuba ukonyuka kokutya amanzi kunokukhuthaza ukulahleka kwesisindo ngokwandisa kancinci imetabolism yakho, enokuthi inyuse inani leekhalori ozitshisayo mihla le.

Uphononongo olwenziwe ngo-2013 kwabasetyhini abancinci abangama-50 abatyebe kakhulu babonisa ukuba ukusela ii-ounces ezingama-16.9 (500 mL) zamanzi amaxesha ama-3 ngemini ngaphambi kokutya iiveki ezisibhozo kukhokelele ekunciphiseni ubunzima bomzimba kunye namafutha omzimba xa kuthelekiswa nemilinganiselo yabo yaphambi kokufunda () .

Ixesha nalo libalulekile. Ukusela amanzi isiqingatha seyure ngaphambi kokutya yeyona ndlela isebenzayo. Inokukwenza uzive ugcwele ngakumbi ukuze utye iikhalori ezimbalwa (, 29).

Kwesinye isifundo, ii-dieters ezisele i-ounces eziyi-16.9 (0.5 yeelitha) zamanzi ngaphambi kokutya zalahleka ubunzima obuyi-44% ngaphezulu kweeveki ezili-12 kunee-dieters ezingaselanga manzi ngaphambi kokutya ().

Umgca wezantsi

Nokuba ukuphelelwa ngamanzi emzimbeni kunokukuchaphazela ngokwasemzimbeni nangokwasemzimbeni.

Qiniseka ukuba ufumana amanzi ngokwaneleyo suku ngalunye, nokuba iinjongo zakho zobuqu zii-ounces ezingama-64 (i-1.9 yeelitha) okanye isixa esahlukileyo. Yenye yezona zinto zibalaseleyo onokuzenza kwimpilo yakho iyonke.