Ngaba Ngokwenene ‘ULophula Utywina’ Xa Uchama Emva Kokusela?

Umxholo

• Ingqungquthela yasezidolophini okanye isayensi?
• Ke kutheni ndikhale kangaka emva kwexesha lokuqala?
• Jonga i-caffeine
• Ke, ukuyibamba akuyi kunceda?
• Iingcebiso zokulawula isinyi xa usela
• Umgca wezantsi

Mamela ngononophelo emgceni kwindawo yokuhlambela nakweyiphi na ibha ngolwesiHlanu ebusuku kwaye uya kuthi uve umhlobo onenjongo entle elumkisa umhlobo wabo malunga "nokophula itywina."

Eli gama lisetyenziselwa okokuqala umntu echama xa esela utywala. Nje ukuba waphule itywina ngohambo lokuqala lokuya kwigumbi lokuhlambela, utyholwa ukuba ngekhe ukwazi ukuyitywina kwaye uya kutshabalala kubusuku bokuchama rhoqo.

Ingqungquthela yasezidolophini okanye isayensi?

Kuyavela, umbono opheleleyo wokophula itywina ayisiyonyani. Ukuchama emva kokuba uqalile ukusela akuyi kukwenza ukuba uhambe ngaphezulu okanye ngaphantsi kwiiyure ezizayo.

Kodwa, kuthekani ngabo bonke abantu abafunga ukuba yinto? Iingcali zikholelwa ukuba ngaphezulu kwengcebiso yengqondo.

Ukuba uyakholelwa ukuba uyakwaphula itywina kwaye uchame ngakumbi, umbono uya kubanzima engqondweni yakho. Oku kunokukhokelela ekubeni uzive unomdla wokuchama rhoqo. Okanye, unokuthi uhlawule ngakumbi kumaxesha amaninzi ophela kufuneka uhambe.

Ke kutheni ndikhale kangaka emva kwexesha lokuqala?

Uchama ngakumbi xa usela kuba utywala yi-diuretic, oko kuthetha ukuba kukwenza uchame. Ayinanto yakwenza nesinyi sakho ukuba livila kwaye ungatywinisi kwakhona.

Ingqondo yakho ivelisa ihomoni ebizwa ngokuba yi-vasopressin, ekwabizwa ngokuba yi-antidiuretic hormone (ADH). Ngokophando luka-2010, utywala ucinezela imveliso ye-ADH, ibangela ukuba umzimba wakho uvelise umchamo ongaphezulu kwesiqhelo.

Umchamo owongezelelweyo uvela kulwelo oluthathayo, kunye nolondolozo lomzimba wakho. Oku kupheliswa koovimba bolwelo yindlela utywala obubangela ngayo ukuphelelwa ngamanzi emzimbeni kwaye ngokuyinxenye sityhola abo babethwa ngamanzi.

Xa isinyi sakho sigcwalisa ngokukhawuleza, sibeka uxinzelelo kwimisipha yakho ye-detrusor, eyinxalenye yodonga lwakho lwesinyi. Uxinzelelo ngakumbi kuyo, kokukhona uziva ngathi uyachama.

Jonga i-caffeine

Kukho iindaba ezimbi ukuba uyayithanda iRed Bull okanye iPepsi kwisiselo sakho. ICaffeine yeyona nto mbi ngokwenza uzive ngathi ufuna ukuchama njengehashe lomdyarho. Yenza isivumelwano semisipha yakho yesinyi, nokuba isinyi sakho asizalanga. Oku kwenza ukuba kube nzima ngakumbi ukuyibamba.

Ke, ukuyibamba akuyi kunceda?

Hayi. Ukuyigcina kukungumbono ombi. Ukuxhathisa umnqweno wokuhamba akuyi kwenza mahluko kwindlela ekufuneka uchame ngayo, kwaye kunokuba yingozi.

Ukuphindaphinda umchamo wakho kunokunyusa umngcipheko wosulelo lwe-urinary tract (UTIs), olunokukwenza uzive ngathi ufuna ukuchama naxa ungenalo. Inokuchaphazela nonxibelelwano lwe-bladder-brain, ekuvumela ukuba wazi xa ufuna ukuchama.

Ngelixa sithetha ngokuyigcina, ukuhamba xa ufuna ukukugcina ungamanzisi ibhedi xa sele usele kakhulu. Ewe, inokwenzeka kwaye iyenzeka xa umntu ebenezinto ezimbalwa kakhulu kwaye elele okanye emnyama.

Isinyi esipheleleyo kunye nokulala nzulu okubangelwa kukonwaba iziselo ezinxilisayo kunokubangela ukuba uphoswe ngumqondiso ekufuneka uye kuwo, nto leyo ikhokelela ekufowuneni okungafunisiyo.

Iingcebiso zokulawula isinyi xa usela

Akukho nto ingako onokuyenza ukukhusela ukwanda kwesidingo sokuchama xa usela utywala. Eyona nto ukubheja kwakho kukubaleka ukuya kwigumbi lokuhlambela okanye ukukhangela ihlathi elikufutshane kukunciphisa umda wokusela kwakho.

Ukusela ngokumodareyitha kubalulekile, ayikokugcina nje ukukroba ubuncinci kwaye uphephe ukunxila, kodwa nokugcina izintso zakho zisebenza ngokufanelekileyo.

Ukuchaza ukusela ngokulinganisela njengesiselo esinye ngemini yabasetyhini kunye neziselo ezibini ngosuku ngamadoda.

Ngaphambi kokuba ufikelele kwiglasi yewayini entsha okanye kwi-mug yebhiya oyifumene nosuku lwakho lokuzalwa, yazi ukuba isiselo esiqhelekileyo esinye yile:

• Ii-ounces ezili-12 zebhiya ezinesiqingatha seepesenti sotywala
• Ii-ounces ezi-5 zewayini
• I-ounces ye-1.5, okanye ifoto, yotywala okanye imimoya edibeneyo, njengewhisky, ivodka, okanye irum

Ezinye iingcebiso zokukunceda ulawule isidingo sakho sokuchama xa usela:

• Yiya phantsi. Zama ukukhetha iziselo ezinomthamo osezantsi otywala, ofana newayini, endaweni yee-cocktails ezinotywala obunzima.
• Gwema i-caffeine. Tsiba iziselo eziqulathe icaffeine, njengalezo zixutywe nekola okanye iziselo ezinamandla.
• Tsiba amagwebu kunye neswekile. Gwema iziselo eziqukethe i-carbonation, iswekile, kunye nejusi ye-cranberry, enokuthi icaphukise isinyi kwaye yonyuse umnqweno wokuchama, ngokwe-National Association for Continence.
• Hlanganisa amanzi. Kulungile, oku akuyi kukunceda uchame kancinci, kodwa kubalulekile. Qinisekisa ukuba neesips zamanzi rhoqo ngelixa usela utywala nasemva kokunceda ukuthintela ukomisa amanzi kunye ne-hangover - zombini ezo zinto zimbi kakhulu kunohambo olongezelelweyo lokuya kwindlu yangasese.

Umgca wezantsi

Ukuqhekeza itywina akuyona into eyinyani. Ukuba ne-pee yokuqala xa uyikhupha ayizukuchaphazela ukuba uya kangaphi-utywala buzenzela bodwa. Ukubamba i-pee yakho kunokwenza okubi ngakumbi kunokuba kulungile, ke kufuneka uhlale unamanzi amaninzi kwaye usebenzise igumbi lokuhlambela xa ufuna njalo.

U-Adrienne Santos-Longhurst ngumbhali ozimeleyo kunye nombhali obhale ngokubanzi kuzo zonke izinto zempilo kunye nendlela yokuphila ngaphezulu kweshumi leminyaka. Xa engafakwanga kwindawo yakhe yokubhala ephanda inqaku okanye esenza udliwanondlebe neengcali zempilo, unokufunyanwa edlala ejikeleze idolophu yaselunxwemeni kunye nomyeni kunye nezinja kwi-tow okanye ngokutshiza malunga nechibi elizama ukulawula ibhodi yokuma.