Ezona Ndlela ziPhambili zokuHlala uManzi yonke imini

Umxholo

• Oko Kufuneka Ukwazi Ngamanzi kunye ne-Hydration
• Eyona ndlela yokuGcina amanzi ngamanzi
• Eyona ndlela yokuGcina iHydrated ngokutya
• Uphengululo lwe

Ayisiyiyo-brainer yokuba ufuna amanzi amaninzi, ngakumbi emva kokuntywila kwimidlalo yakho yebhotile ngexesha lokuzilolonga. Kodwa usenokungangxoli ngokwaneleyo. Ngapha koko, ngokomndilili, amaMelika asela iiglasi ezingaphezulu kane ngosuku, nto leyo eyilahleko yebhakethi. Ukuzitshintsha kancinci kunokuchaphazela ukuzilolonga kwakho, ubunzima bakho - nkqu namandla akho engqondo. Ngoba? Phantse yonke inkqubo emzimbeni ixhomekeke kwi-H2O, utshilo uLawrence Armstrong, Ph.D., unjingalwazi wokuzilolonga kunye ne-physiology yendalo esingqongileyo kwiLebhu yoLuntu yokuSebenza kwiYunivesithi yaseConnecticut. Amanzi akhusela kwaye ahambisa amanzi emalungwini ethu, ahambise izondlo kwiiseli zethu kwaye asincede ukuba sihlale somelele kwaye sibukhali ngokwengqondo. Kwakhona kulinganisa inqanaba le-electrolytes-amaminerali afana ne-sodium kunye ne-potassium-emzimbeni wakho ukugcina imisipha yakho isebenza ngokufanelekileyo. (Kodwa ngaba udinga iziselo ze-electrolyte ukuze uhlale uhlaziyekile?)

Nangona kunjalo, ukuba kufuneka usele kangakanani ngumba omtyibilizi. I-Institute of Medicine inika injongo ye-ballpark ye-91 ounces ngosuku kubasetyhini, okubandakanya amanzi ofumana ekutyeni. Kwaye kukho umgaqo osemgangathweni weglasi ezisibhozo ngemini. Kodwa akukho namnye kule miyalelo ulungele wonke umntu, iingcali zithi. Kungenxa yokuba unokuba neemfuno zamanzi ezahlukileyo kunowasetyhini kwitreadmill ecaleni kwakho. Ayisiyiyo loo nto kuphela, iimfuno zakho zamanzi zitshintsha ngenye imini ukuya kolandelayo kuxhomekeke kwindlela owenze ngayo umthambo, ukuba ufumene okanye ulahlekelwe bubunzima bomzimba, yintoni ihomoni yakho efikelela kuyo kunye nento oyenzayo nangaliphi na ixesha. "Sinesixokelelwano samanzi esinamandla nesintsonkothileyo kwimizimba yethu, etshintsha iyure yonke yosuku," ucacisa uAarmstrong. "Yiyo loo nto kungekho sixa sigqibeleleyo."

Indlela efanelekileyo yokuhlala i-hydrated iqala ngokumisela ukuba ungakanani amanzi owadingayo ngosuku oluzayo kukuzilinganisa kusasa, utsho. Ukufumana ubunzima bakho obonwabileyo be-H2O, sela into oziva ngathi yanele (de unxano lwakho lwaneliswe kwaye pee yakho ngumbala okhanyayo; kuba mnyama xa uphelelwe ngumzimba) yonke imihla iveki enye. Ntsasa nganye, zilinganise kwisikali sedijithali into yokuqala emva kokuchama. Thatha umndilili wamanani amathathu afanayo-leyo bubunzima bakho besiseko xa ucofe amanzi ngokufanelekileyo. Ukusukela ngoko ukuya phambili, nyathela esikalini yonke intsasa, kwaye "ukuba ulula ngeponti, sela ii-ounces ezili-16 ngalo mhla," utshilo u-Armstrong.

Oko Kufuneka Ukwazi Ngamanzi kunye ne-Hydration

1. Awudingi ukuyila igaloni ye-H2O ngexesha lokuzilolonga.

Kubonakala njengeyona ndlela ingcono yokuhlala unamanzi ngexesha lokuzilolonga, kodwa xa usebenza ngamandla angaphantsi kweyure, kufuneka usele ngokwaneleyo ukwanelisa unxano lwakho. Ukuba uhamba iyure okanye ngaphezulu okanye usenza umthambo kwiimeko ezishushu, zikale phambi nasemva kokuba usebenze kwaye urhabule ii-ounces ezingaphezulu ezili-16 zamanzi ngeponti nganye elahlekileyo.

2. Amanzi anokunyusa umthambo wakho.

I-Plain H2O iya kukuhambisa kakuhle ngexesha leswekile ukuze ukwazi ukufumana okungcono kunesiqhelo. Ukuba ukhetha incasa yamanzi ekhokhonathi, nangona kunjalo, yiya kuyo. Iqulethe ezinye iikhabhohbhayithi, ezinokukunceda ukuphakamisa. Ukuba unqongophele kwizakhamzimba ezithile, iivithamini zinokunceda ukuphucula ukusebenza kwakho. Kwimeko apho, zama amanzi aphuculwe ngevithamini. (Eyeleleneyo: Ukusela ibhiya emva kokubaleka ifumana isitampu sokuvunywa kwe-Hydration)

3. Beka amanzi akho kwisikhenkcisi phambi kokuba wenze umthambo.

I-H2O ebandayo ingcono kumsebenzi wakho kunamanzi kwiqondo lobushushu begumbi. Kwisifundo sase-Bhritane, abantu ababene siselo esibandayo kakhulu ngaphambi nangexesha lokuhamba ngebhayisikile ababile babekwazi ukuqhubeka kakhulu ixesha elide kunelabo babesela isiselo sabo ngexesha elifudumeleyo, mhlawumbi ngenxa yokuba ii-sips zomkhenkce zigcina amaqondo obushushu asezantsi omzimba.

4. Ukusela amanzi kunokukunceda unciphise umzimba.

Ukusela ngaphambi kokutya kuncede i-dieters idle iikhalori ezingama-90 ngaphantsi kwisidlo ngasinye, ngokutsho kophando lwakutsha nje. Kwakhona, amanzi abandayo asenokuba lolona khetho lungcono; Uphando lufumanise ukuba utshisa ii-calories ezimbalwa emva kokusela, mhlawumbi ngenxa yokuba umzimba wakho uchitha amandla ukufudumeza amanzi.

5. I-H2O ilungile kulusu lwakho.

"I-hyaluronic acid eluswini lwakho ifunxa amanzi oselwayo," utshilo uDoris Day, MD, ugqirha wesikhumba eNew York City. "Oku kuyinika enye i-elasticity kunye ne-vibrancy." Kodwa akukho sidingo sokucofa ulwandle lwezinto. "Nje ukuba i-asidi ye-hyaluronic ifunxe konke okusemandleni ayo, uya kuthi uphume uphume," utshilo uGqirha uSuku. Owona mgaqo ubalaseleyo wesithupha: Ukuba ulusu lwakho alubuyisi ngoko nangoko xa ulucofa, usele.

6. Umkhwa wakho we-Starbucks awukuphelisi amanzi emzimbeni.

Uphendulela, ukunciphisa ikhofi akuyona indlela efanelekileyo yokuhlala u-hydrated. I-Caffeine sisifo sokuchama esincinci, kodwa ayikhokeleli ekungabikho emzimbeni, ngokophando luka-Armstrong. Ungabala iziselo ze-caffeinated malunga nokuthatha kwakho ulwelo lulonke, utshilo uLauren Slayton, RD, umbhali we Incwadi encinci encinci kunye nomsunguli wabaFundi abaFundisi kwiSixeko saseNew York. Ii-ounces ezisibhozo zekofu zilingana nama-ounces amane amanzi.

7. Kuyenzeka ukuba usele kakhulu amanzi.

Oku kunokuba yingxaki enkulu kwiimbaleki ezinyamezelayo, ngakumbi abasetyhini, abancinci kunamadoda kwaye ke banamanzi ambalwa kwimizimba yabo, utshilo uTimothy Noakes, MD, umlawuli wophando ekusebenziseni inzululwazi kunye namayeza ezemidlalo kwiSebe lezebhayoloji yoluntu. kwiDyunivesithi yaseKapa. Ukusela isixa esikhulu samanzi kunokubangela imeko ebizwa ngokuba yihyponatremia, apho amanqanaba esodium egazini ehla kakhulu kwaye iiseli zobuchopho kunye nezicubu ziyadumba, zikhokelela kwisicaphucaphu, ukudideka, ukuxhuzula, isiqaqa, kunye nokufa. Kodwa imeko inqabile. Umndilili womzimba, okanye umntu ophumeleleyo osela kuphela ukuphelisa unxano, akunakulindeleka ukuba asebenzise amanzi amaninzi kunemizimba yawo, utshilo uGqirha Noakes.

Eyona ndlela yokuGcina amanzi ngamanzi

• Ukufakela i-H20 yakho kwi-flavour eyongeziweyo kunye ne-hydration. Beka iziqwenga zeziqhamo, ezinjengelemon, ikalika, kunye neorenji, kwimiphanda yamanzi nakwifriji. (Idibeneyo: 8 Ukunyanzeliswa kweeNgcaciso zamanzi zokuphucula i-H2O yakho)
• Yongeza icoconut ice. Gcwalisa itreyi yakho yomkhenkce ngamanzi ekhokhonathi, emva koko upopoze iityhubhu kwiglasi yakho ukunika amanzi i-nutty, incasa eswiti kancinane.
• Ukucoca amanzi angenaswekile. Incasa emnandi kuNcedo (ivatala, ipere, okanye ikomkomere) kunye naManzi eHerbal eAyala ahlwahlwazayo (ixolo le-cinnamon-orenji okanye ixolo le-ginger-lemon) zenza ukuthomalalisa unxano lwakho lungazozeli.

Eyona ndlela yokuGcina iHydrated ngokutya

Oku kutya kuyindlela emnandi nelula yokwenza utyao lwe-H2O ngaphandle kokubetha ibhotile.

• 1 indebe yenkuku yesuphu yenkukhu = 8 oz. (okanye enye yezi suphu ezimnandi zomhluzi wethambo.)
• 1 indebe ephekiweyo i-zucchini = 6 oz.
• 1 iapile eliphakathi = 6 oz.
• 1 ikomityi yeityhubhu zecantaloupe = 5 oz.
• 1 ikomityi yeebhola zevatala = 5 oz.
• 1 ikomityi yetamatisi yetsheri = 5 oz.
• 1 inkaba encinci yeorenji = 4 oz.
• I-10 yeminqathe yomntwana ophakathi = 3 oz.
• 1 ikomityi ekrwada ye-broccoli florets = 2 oz.

Uphengululo lwe