Yintoni uMndilili (kunye noLungileyo) Ipesenti yaManzi emzimbeni wakho?

Umxholo

• Iitshathi zepesenti zamanzi emzimbeni
• Amanzi njengepesenti yobunzima bomzimba kubantu abadala
• Amanzi njengepesenti yobunzima bomzimba kwiintsana nasebantwaneni
• Agcinaphi onke la manzi?
• Ukugcinwa kwamanzi kwinqanaba leselula
• Kutheni le nto amanzi ebaluleke kangaka ekusebenzeni komzimba?
• Uyijonga njani ipesenti yakho yamanzi?
• Ifomula yeWatson yamadoda
• Ifomula yeWatson yabasetyhini
• Ndiyigcina njani ipesenti yamanzi esempilweni?
• Ukubala ukusetyenziswa kwamanzi
• Ukutya okunamanzi amaninzi
• Ziintoni iimpawu zokuphelelwa ngamanzi emzimbeni?
• Iingozi zokuphelelwa ngamanzi emzimbeni
• Ngaba kunokwenzeka ukuba usele amanzi kakhulu?
• Ukuthatha

Nangona iipesenti eziqinisekileyo zamanzi emzimbeni womntu zahluka ngokwesini, ubudala, kunye nobunzima, inye into ehambelana: Ukuqala ekuzalweni, ngaphezulu kwesiqingatha somzimba wakho senziwe ngamanzi.

Ipesenti yomndilili wobunzima bomzimba ngamanzi iya kuhlala ingaphezulu kweepesenti ezingama-50 kuninzi okanye kubo bonke ubomi bakho, nangona iyehla ngokuhamba kwexesha.

Qhubeka ufunda ukuze ufunde ukuba ungakanani umzimba wakho ngamanzi kwaye apho onke la manzi agcinwa khona. Uyakufumanisa kwakhona ukuba iipesenti zamanzi zitshintsha njani njengoko uneminyaka yobudala, umzimba wakho uwasebenzisa njani onke la manzi, kunye nendlela yokujonga ipesenti yamanzi.

Iitshathi zepesenti zamanzi emzimbeni

Kwiinyanga zokuqala ezimbalwa zobomi, phantse isithathu kwisine sobunzima bomzimba wakho senziwe ngamanzi. Ipesenti iqala ukwehla ngaphambi kokuba ufike kumhla wokuqala wokuzalwa, nangona kunjalo.

Ukwehla kwepesenti yamanzi ukutyhubela iminyaka kungenxa yenxalenye enkulu yokuba namafutha omzimba amaninzi kunye nobunzima obungenamafutha obuncinci njengoko uneminyaka yobudala. Amanqatha enamafutha aqukethe amanzi amancinci kuneethishu ezibhityileyo, ke ubunzima bakho kunye nokwakheka komzimba kuchaphazela ipesenti yamanzi emzimbeni wakho.

Ezi tshathi zilandelayo zibonisa amanzi aphakathi emzimbeni wakho njengepesenti yobunzima bomzimba, kunye noluhlu olufanelekileyo lwempilo elungileyo.

Amanzi njengepesenti yobunzima bomzimba kubantu abadala

Amanzi njengepesenti yobunzima bomzimba kwiintsana nasebantwaneni

Agcinaphi onke la manzi?

Ngawo onke la manzi emzimbeni wakho, usenokuzibuza ukuba igcinwe phi emzimbeni wakho. Itheyibhile elandelayo ibonisa ukuba angakanani amanzi ahlala kumalungu akho, izihlunu kunye namanye amalungu omzimba.

Ukongeza, iplasma (ulwelo oluyinxalenye yegazi) lumalunga nama-90 ekhulwini amanzi. IPlasma inceda ukuhambisa iiseli zegazi, izondlo, kunye neehomoni kuwo wonke umzimba.

Ukugcinwa kwamanzi kwinqanaba leselula

Nokuba uphi emzimbeni, amanzi agcinwa kwi:

• i-intracellular fluid (ICF), ulwelo ngaphakathi kweeseli
• ulwelo lwangaphandle (i-ECF), ulwelo olungaphandle kweeseli

Malunga nesibini kwisithathu samanzi emzimbeni siphakathi kweeseli, ngelixa isithathu esisele sikulwelo olungaphandle kwangaphandle. Amaminerali, kubandakanya i-potassium kunye ne-sodium, zinceda ukugcina i-ICF kunye ne-ECF.

Kutheni le nto amanzi ebaluleke kangaka ekusebenzeni komzimba?

Amanzi abalulekile kuyo yonke inkqubo nokusebenza komzimba, kwaye anoxanduva oluninzi. Umzekelo, amanzi:

• Ibhloko yokwakha yeeseli ezintsha kunye nesondlo esiyintloko iseli nganye exhomekeke kuyo ukuze isinde
• Imetabolism kunye nokuhambisa iiprotein kunye neecarbohydrate ekutyeni okutyayo ukondla umzimba wakho
• inceda umzimba ukugungxula inkunkuma, ikakhulu ngomchamo
• unceda ukugcina ubushushu bomzimba obuphilileyo ngokubila nangokuphefumla xa amaqondo obushushu enyuka
• yinxalenye ye "shock absorber" inkqubo kumqolo
• ikhusela izicwili ezibuthathaka
• yinxalenye yolwelo olungqonge kwaye lukhusele ingqondo kunye nosana olusesibelekweni
• sesona sithako siphambili kumathe
• kunceda ukugcina amalungu edibeneyo

Uyijonga njani ipesenti yakho yamanzi?

Ungasebenzisa iikhalityhuleyitha ezikwi-Intanethi ukumisela ipesenti yamanzi emzimbeni wakho. Kukho iifomula onokuzisebenzisa. IFomula yaseWatson, umzekelo, ibala amanzi asemzimbeni wonke kwiilitha.

Ifomula yeWatson yamadoda

2.447 - (0.09145 x ubudala) + (0.1074 x ukuphakama ngeesentimitha) + (0.3362 x ubunzima kwiikhilogram) = ubunzima bomzimba (TBW) kwiilitha

Ifomula yeWatson yabasetyhini

-2.097 + (0.1069 x ukuphakama ngeesentimitha) + (0.2466 x ubunzima kwiikhilogram) = ubunzima bomzimba wonke (TBW) kwiilitha

Ukufumana ipesenteji yamanzi emzimbeni wakho, thatha ilitha enye ilingana nekhilogram enye uze wahlule i-TBW yakho ngokobunzima bakho. Luqikelelo olulula, kodwa luya kukunika umbono ukuba ukuluhlu olusempilweni lwepesenti yamanzi emzimbeni wakho.

Ndiyigcina njani ipesenti yamanzi esempilweni?

Ukufumana amanzi aneleyo kuxhomekeke kukutya nakwiziselo ozisebenzisayo yonke imihla. Isixa esifanelekileyo samanzi ekufuneka usisebenzise sihluka kakhulu, kuxhomekeka kwizinto ezinje ngobudala, ubunzima, impilo, kunye nenqanaba lomsebenzi.

Umzimba wakho ngokwendalo uzama ukugcina amanqanaba asempilweni ngokukhupha amanzi amaninzi kumchamo. Okukhona usela amanzi kunye nolwelo, kokukhona umchamo uveliswa kwizintso.

Ukuba awuseli manzi aneleyo, ngekhe uye kwigumbi lokuhlambela kuba umzimba wakho uzama ukugcina ulwelo kunye nokugcina inqanaba lamanzi elifanelekileyo. Ukusetyenziswa kwamanzi okuncinci kakhulu kuphakamisa umngcipheko wokuphelelwa ngamanzi emzimbeni kunye nokwenzakala emzimbeni.

Ukubala ukusetyenziswa kwamanzi

Ukubala ukuba ungakanani amanzi ekufuneka usele yonke imihla ukugcina isixa esifanelekileyo samanzi emzimbeni wakho, hlula ubunzima bakho ngeepawundi nge-2 kwaye usele loo mali kwii-ounces.

Umzekelo, umntu oneephawundi ezili-180 kufuneka ajonge ii-ounces ezingama-90 zamanzi, okanye malunga neeglasi ezisi-8 ukuya kwezi-8 ze-ounce, suku ngalunye.

Gcina ukhumbula ukuba ungawasebenzisa amanzi ngeendlela ezahlukeneyo. Iglasi yejusi yeorenji ikakhulu ngamanzi, umzekelo.

Lumka, nangona kunjalo, kuba iziselo ezine-caffeine, ezinje ngekofu, iti, okanye iisoda ezithile, zinokuba nefuthe le-diuretic. Uya kugcina amanzi amaninzi kwezi ziselo, kodwa icaffeine iya kukwenza uchame rhoqo, ke uya kuphulukana nolwelo oluninzi kunokuba ubuya kusela amanzi.

Utywala bukwanazo neempawu zokuchama kwaye ayisiyondlela esempilweni yokufikelela kwiinjongo zokusebenzisa amanzi.

Ukutya okunamanzi amaninzi

Ukutya okuqulethe iipesenti eziphezulu zamanzi kubandakanya:

• amaqunube kunye namanye amaqunube
• iiorenji kunye nezinye iziqhamo zesitrasi
• ilethasi
• ukhukhamba
• ispinatshi
• ivatala, icantaloupe, kunye nezinye iivatala
• ibisi elingenanqathe

Iisuphu kunye nemhluzi nazo zinamanzi amaninzi, kodwa jonga umxholo wekhalori kunye namanqanaba aphezulu esodiyam, anokwenza ezi zikhetho zibe sempilweni kancinci.

Ziintoni iimpawu zokuphelelwa ngamanzi emzimbeni?

Ukuphelelwa ngamanzi emzimbeni kunye neengxaki zempilo ezihamba nazo ziyingozi ngakumbi kubantu abenza imithambo okanye basebenze kwimozulu eshushu, efumileyo.

Ngokukwanjalo, ukusebenza ngokwasemzimbeni kubushushu obomileyo kuthetha ukubila kwakho kuya kuphuma ngokukhawuleza, kukhawuleze ukuphulukana nolwelo kwaye kukwenze ube sesichengeni sokuphelelwa ngamanzi emzimbeni.

Iingxaki zempilo ezingapheliyo, ezinjengesifo seswekile kunye nesifo sezintso, zonyusa amathuba akho okuphela emzimbeni ngenxa yokuchama. Nokuba ugula ngumkhuhlane kunokukwenza ukuba ungatyi kwaye usele kakhulu njengoko uqhele ukwenza, kukubeka emngciphekweni wokuphelelwa ngamanzi emzimbeni.

Ngelixa unxano ngokuqinisekileyo lolona phawu lubonakalayo lokuphela komzimba, umzimba wakho eneneni uye uphelelwe ngamanzi emzimbeni ngaphambi kokuba unxanwe. Ezinye iimpawu zokuphelelwa ngamanzi emzimbeni zibandakanya:

• ukudinwa
• umchamo omnyama
• ukuchama okungaphantsi rhoqo
• umlomo owomileyo
• isiyezi
• ukudideka

Iintsana nabantwana abancinci abanengxaki yokuphelelwa ngamanzi emzimbeni banokuba neempawu ezifanayo, kunye neephepha ezomileyo ixesha elide kwaye belila ngaphandle kweenyembezi.

Iingozi zokuphelelwa ngamanzi emzimbeni

Umngcipheko wokuphela kwamanzi emzimbeni uninzi kwaye unobungozi:

• ukwenzakala okunxulumene nobushushu, ukuqala ngeekram, kodwa ezinokubangela ukubetha kobushushu
• usulelo lomchamo, amatye ezintso, kunye nezifo ezinxulumene noko
• ukuxhamla okubangelwa kukungalingani kwe-sodium, i-potassium kunye nezinye i-electrolyte
• Ukuhla ngesiquphe koxinzelelo lwegazi, okukhokelela ekupheleni nasekuweni okanye ekutshatyalalisweni emzimbeni, imeko enokububeka esichengeni ubomi ebangelwa zii-oxygen eziphantsi ngokungaqhelekanga emzimbeni

Ngaba kunokwenzeka ukuba usele amanzi kakhulu?

Nangona ingaqhelekanga, kunokwenzeka ukuba usele amanzi amaninzi, anokubangela ukunxila kwamanzi, imeko apho amanqanaba esodiyam, i-potassium, kunye nezinye ii-electrolyte zixutywa.

Ukuba amanqanaba esodium ehla kakhulu, isiphumo yi-hyponatremia, enokuthi ikhokelele kwiingxaki ezininzi ezinokubakho zezempilo.

Iimeko ezithile zonyango zinokukwenza ube sesichengeni sokunxila ngamanzi, kuba zibangela ukugcinwa kolwelo emzimbeni. Ke nokusela isixa samanzi esiqhelekileyo kunokuwanyusa amanqanaba akho aphezulu kakhulu.

Ezi meko zibandakanya:

• ukusilela kwentliziyo
• isifo sezintso
• isifo seswekile esilawulwa kakubi

Ukuthatha

Iipesenti ezichanekileyo zamanzi emzimbeni wakho ziyaguquka ngokobudala, ukuzuza ubunzima okanye ilahleko, kunye nokusetyenziswa kwamanzi mihla le kunye nelahleko yamanzi. Uhlala kuluhlu olusempilweni ukuba ipesenti yakho yamanzi ingaphezulu kweepesenti ezingama-50 ebomini bakho.

Logama nje usenza amanzi kunye nokutya okumanzi yinxalenye yosuku lwakho - ukunyusa ukusetyenziswa kwakho kwiintsuku ezishushu kwaye xa uzikhandla ngokwasemzimbeni- kuya kufuneka ukwazi ukugcina amanqanaba okusela asempilweni kwaye uphephe iingxaki ezinokubakho kwezempilo eziza nokuphelelwa ngamanzi emzimbeni .