Ukucoca amanzi ngalo lonke ixesha? Ungakuphepha njani ukuhambisa amanzi emzimbeni

Umxholo

• Yintoni efanelekileyo yokuhambisa amanzi?
• Ukutya okwaneleyo kwemihla ngemihla ngamanzi
  
• Angakanani amanzi esinokuwaphatha?
• Kwenzeka ntoni xa usela amanzi kakhulu?
• IHyponatremia vs. ukunxila kwamanzi
• Ngubani osemngciphekweni?
• Iimpawu onokufuna ukunciphisa
• Ungahlala njani u-hydrated ngaphandle kokugqitha
• Iimpawu zokuba uhlanjululwe ngokufanelekileyo
  
• Ukuqwalaselwa okhethekileyo

Kulula ukukholelwa ukuba xa kufikwa kwi-hydration, okuninzi kuhlala kungcono.

Sonke sivile ukuba umzimba wenziwe ubukhulu becala ngamanzi kwaye kufuneka sisele malunga neeglasi zamanzi ezisibhozo ngosuku.

Sixelelwe ukuba ukusela izixa ezikhulu zamanzi kunokucoca ulusu lwethu, kupholise imikhuhlane yethu, kwaye kuncede ekwehliseni ubunzima. Kwaye wonke umntu ubonakala enebhotile enkulu enokuphinda isebenze kwezi ntsuku, egcwalisa rhoqo. Ke, akufuneki ukuba sithathe i-H2O ngawo onke amathuba?

Akunjalo.

Nangona ukufumana amanzi aneleyo kubaluleke kakhulu kwimpilo yakho iyonke, kuyenzeka (nangona ingaqhelekanga) ukusebenzisa kakhulu.

Ukuphelelwa ngamanzi emzimbeni kunokuhlala kubonakala, kodwa ukuphelelwa ngamanzi emzimbeni ikwanemiphumo emibi yezempilo.

Nanku ukujonga okwenzekayo xa usela amanzi kakhulu, ngubani osemngciphekweni, kunye nendlela yokuqinisekisa ukuba uhlala ngokufanelekileyo - kodwa ungagqithisi - unamanzi.

Yintoni efanelekileyo yokuhambisa amanzi?

Ukuhlala i-hydrated kubalulekile kwimisebenzi yomzimba efana noxinzelelo lwegazi, ukubetha kwentliziyo, ukusebenza kwemisipha kunye nokuqonda.

Nangona kunjalo, "i-hydration eyiyo" kunzima ukuyichaza. Izidingo zamanzi zihluka ngokweminyaka, isini, ukutya, inqanaba lomsebenzi, kunye nemozulu.

Iimeko zempilo ezinjengesifo sezintso kunye nokukhulelwa nako kunokutshintsha inani lamanzi umntu amele asele suku ngalunye. Amayeza athile anokuchaphazela ibhalansi yomzimba womzimba, nawo. Nokuba iimfuno zakho zokuhambisa amanzi zinokutshintsha imihla ngemihla.

Ngokubanzi, uninzi lweengcali zincoma ukubala isiqingatha sobunzima bakho kunye nokusela elo nani lee-ounces ngosuku. Umzekelo, umntu oneepawundi ezili-150 unokuzabalazela ukufumana ii-ounces ezingama-75 (oz.), Okanye iilitha ezi-2.2 (L).

Iziko elivela kwiZiko lezoNyango likwabonelela ngesikhokelo sokusetyenziswa kwamanzi ngokwaneleyo kubantwana nakubantu abadala.

Ukutya okwaneleyo kwemihla ngemihla ngamanzi

• Abantwana abaneminyaka eyi-1 ukuya kweyesi-3: 1.3 L (44 oz.)
• Abantwana abaneminyaka emi-4 ukuya ku-8 ubudala: 1.7 iilitha (57 oz.)
• Amadoda aneminyaka eli-9 ukuya ku-13 ubudala: 2.4 L (81 oz.)
• Amadoda aneminyaka eli-14 ukuya kwe-18 ubudala: 3.3 L (112 oz.)
• Amadoda aneminyaka eli-19 nangaphezulu: 3.7 iilitha (125 oz.)
• Abasetyhini abaneminyaka engama-9 ukuya ku-13: 2.1 iilitha (71 oz)
• Abasetyhini abaneminyaka eli-14 ukuya kwe-18: 2.3 iilitha (78 oz.)
• Abafazi abaneminyaka eli-19 nangaphezulu: 2.7 iilitha (91 oz.)

Ezi mali kujoliswe kuzo zibandakanya kungekuphela nje amanzi kunye nolunye ulwelo oselwayo, kodwa namanzi avela kwimithombo yokutya ngokunjalo. Inani lokutya linokubonelela ngolwelo. Ukutya okufana nesuphu kunye nepopsicles yimithombo eyaziwayo, kodwa izinto ezingacacanga njengeziqhamo, imifuno, kunye neemveliso zobisi zikwanamanzi amaninzi.

Ke, awudingi ukuba ube ne-chug H2O kuphela ukuze uhlale unamanzi. Ngapha koko, olunye ulwelo lunokuqulatha izondlo eziyimfuneko ongazifumaniyo emanzini aqhelekileyo abalulekileyo kwimpilo yakho.

Angakanani amanzi esinokuwaphatha?

Ngelixa sonke sidinga amanzi amaninzi ukugcina impilo isempilweni, umzimba unemida yawo. Kwiimeko ezinqabileyo, ukulayisha ngaphezulu kulwelo kunokuza neziphumo eziyingozi.

Ke, yimalini kakhulu? Akukho nani linzima, kuba izinto ezinje ngeminyaka kunye neemeko zempilo esele zikhona zinokudlala indima, kodwa kukho umda ngokubanzi.

"Izintso ziya kukhupha onke amanzi agqithisileyo ngokukhawuleza," utshilo uMaesaka. Nangona kunjalo, umthetho jikelele kukuba izintso zinokukhupha kuphela malunga nelitha enye ngeyure. Ke isantya umntu asela ngaso amanzi sinokutshintsha nokunyamezelana komzimba ngamanzi agqithisileyo.

Ukuba usela kakhulu ngokukhawuleza kakhulu, okanye izintso zakho azisebenzi kakuhle, unokufikelela kwimeko yokuphelelwa ngamandla ngokukhawuleza.

Kwenzeka ntoni xa usela amanzi kakhulu?

Umzimba uzabalazela ukugcina imeko yokulingana. Inxalenye enye yale nto ngumlinganiselo wamanzi kwi-electrolyte egazini.

Sonke sidinga isixa esithile se-electrolyte njenge-sodium, i-potassium, i-chloride, kunye nemagnesium egazini lethu ukugcina izihlunu zethu zisebenza, inkqubo yokusebenza kwemithambo-luvo, kunye namanqanaba esiseko somzimba e-asidi.

Xa usela amanzi amaninzi, unokuphazamisa lo mlinganiselo ubuthathaka kwaye ulahle ibhalansi- leyo, ngokungathandabuzekiyo, ayisiyonto intle.

I-electrolyte yenkxalabo enkulu yokugqithisa i-sodium. Amanzi amaninzi aya kunciphisa inani le-sodium egazini, ekhokelela kumanqanaba asezantsi ngokungaqhelekanga, abizwa ngokuba yi-hyponatremia.

Iimpawu zehyponatremia kunokuba mnene ekuqaleni, njengokuziva ubucaphucaphu okanye ukudumba. Iimpawu zinokuba nzima, ngakumbi xa amanqanaba esodium ehla ngesiquphe. Iimpawu ezinzulu zibandakanya:

• ukudinwa
• ubuthathaka
• ukungazinzi
• ukucaphuka
• ukudideka
• ukuxhuzula

IHyponatremia vs. ukunxila kwamanzi

Usenokuba ulivile igama elithi "ukunxila kwamanzi" okanye "ityhefu yamanzi," kodwa ezi azifani ne hyponatremia.

"I-Hyponatremia ithetha nje ukuba i-serum sodium isezantsi, ichazwa njengaphantsi kwe-135 mEq / ilitha, kodwa ukunxila kwamanzi kuthetha ukuba isigulana sinophawu lwe-sodium esezantsi," utshilo uMaesaka.

Ukushiya kunganyangwa, ukunxila kwamanzi kungakhokelela kuphazamiseko kwengqondo, kuba ngaphandle kwesodium yokulawula ulungelelwaniso lolwelo ngaphakathi kweeseli, ingqondo inokudumba iye kwinqanaba eliyingozi. Kuxhomekeka kwinqanaba lokudumba, ukunxila kwamanzi kunokubangela isiqaqa okanye nokufa.

Kunqabile kwaye kunzima kakhulu ukusela amanzi aneleyo ukufikelela kweli nqanaba, kodwa ukufa ngokusela amanzi kakhulu kunokwenzeka ngokupheleleyo.

Ngubani osemngciphekweni?

Ukuba usempilweni, akunakulindeleka ukuba ube neengxaki ezinzulu ngenxa yokusela amanzi kakhulu.

"Izintso zethu zenza umsebenzi oncomekayo ekususeni ulwelo oluninzi emzimbeni wethu ngenkqubo yokuchama," utshilo uJen Hernandez, i-RDN, i-LD, ingcali kwezidlo, ogxile kunyango lwesifo sezintso.

Ukuba usela isixa esikhulu samanzi kumzamo wokuhlala uhlanjululwe ngamanzi, kunokwenzeka ukuba uya kufuna iihambo rhoqo kwigumbi lokuhlambela kunohambo oluya e-ER.

Okwangoku, amaqela athile abantu abasemngciphekweni ophezulu wehyponatremia kunye nokunxila kwamanzi. Elinye iqela elinjalo ngabantu abanesifo sezintso, kuba izintso zilawula ulungelelwaniso lwamanzi kunye neemaminerali.

Abantu abanezifo zezintso ezisecaleni banokuba semngciphekweni wokuphelelwa ngamandla, njengoko izintso zabo zingakwazi ukukhupha amanzi agqithisileyo, utshilo uHernandez.

Ukuyekiswa kwamanzi emzimbeni kunokubakho nakwiimbaleki, ngakumbi abo bathatha inxaxheba kwiminyhadala yokunyamezela, ezinje ngee marathons, okanye kwimozulu eshushu.

"Iimbaleki eziqeqesha iiyure ezininzi okanye ngaphandle zihlala zisesichengeni sokuphelelwa ngamanzi ngokungatshintshi ii-electrolyte ezinjenge potassium kunye nesodiyam," utshilo uHernandez.

Iimbaleki kufuneka zikhumbule ukuba ii-electrolyte ezilahlekileyo ngombilo azinakutshintshwa ngamanzi kuphela. Isiselo sokubuyisela i-electrolyte sinokukhetha okungcono kunamanzi ngexesha lokuzilolonga ixesha elide.

Iimpawu onokufuna ukunciphisa

Iimpawu zokuqala zokuphelelwa ngamanzi emzimbeni zinokuba lula njengokutshintsha kwimikhwa yakho yokuhlambela. Ukuba ufumanisa ukuba ufuna ukuchama rhoqo kangangokuba kuphazamisa ubomi bakho, okanye ukuba kufuneka uhambe amaxesha amaninzi ebusuku, kusenokuba lixesha lokunciphisa ukutya kwakho.

Umchamo ongenambala kwaphela sesinye isalathiso onokuthi ugqithise kuwo.

Iimpawu ezibonisa ingxaki enzulu yokungaphezulu kwamanzi zibandakanya ezo zihambelana ne-hyponatremia, njenge:

• isicaphucaphu
• ukudideka
• ukudinwa
• ubuthathaka
• ukulahleka koququzelelo

Ukuba unomdla, thetha nogqirha wakho. Banokwenza uvavanyo lwegazi ukujonga amanqanaba esodiyamu yeserum kwaye bacebise unyango ukuba luyafuneka.

Ungahlala njani u-hydrated ngaphandle kokugqitha

Kuyaphikiswa ukuba ngaba ikhona inyani kwi-adage, "Ukuba unxaniwe, sele uphelelwe ngamanzi emzimbeni." Okwangoku, ngokuqinisekileyo licebo elihle ukusela xa uziva unxaniwe kwaye ukhetha amanzi rhoqo ngokusemandleni. Qiniseka nje ukuba uyazihambela.

UHernandez uthi: "Jongana nokusela amanzi kancinci ngalo lonke usuku kunokuba ulinde ixesha elide kwaye uhlise yonke ibhotile okanye iglasi ngaxeshanye." Lumka ngakumbi emva kokuzilolonga ixesha elide kunye nokubila. Nokuba unxano lwakho luziva lungacimi, melana nomnqweno wokufaka ibhotile emva kwebhotile.

Ukubetha indawo emnandi yokufumana ulwelo, abanye abantu bakufumanisa kuluncedo ukuzalisa ibhotile ngesondlo sabo esincomekayo kwaye bayisele ngokuzinzileyo imini yonke. Oku kunokuba luncedo ngakumbi kwabo basokola ukusela ngokwaneleyo, okanye bafumane ukubonwa kwemali efanelekileyo yemihla ngemihla.

Kwabaninzi, nangona kunjalo, kuyenzeka ngakumbi ukubeka iliso emzimbeni kwiimpawu zokuhambisa okwaneleyo kunokujonga ekubetheni inani elithile leelitha ngosuku.

Iimpawu zokuba uhlanjululwe ngokufanelekileyo

• Ukuchama rhoqo (kodwa ungagqithisi)
• umchamo otyheli oluthuthu
• ukukwazi ukuvelisa ukubila
• ukuqina kwesikhumba okuqhelekileyo (ulusu lubuyisa umva xa ucofiwe)
• ndiziva ndihluthi, andinxanwe

Ukuqwalaselwa okhethekileyo

Ukuba unesifo sezintso okanye enye imeko echaphazela amandla omzimba wakho wokukhupha amanzi agqithisileyo, kubalulekile ukuba ulandele izikhokelo zokungenisa ulwelo kugqirha wakho. Banokuvavanya ngcono impilo yakho kunye neemfuno zakho. Unokuyalelwa ukuba unciphise ukungenisa kwakho amanzi ukuthintela ukungalingani okuyingozi kwe-electrolyte.

Ukongeza, ukuba ungumdlali wembaleki- ngakumbi ukuthatha inxaxheba kwiziganeko zokunyamezela ezinje ngembaleki yokubaleka okanye ukuhamba umgama omde ngebhayisikile- iimfuno zakho zokuhambisa amanzi ngosuku lomdyarho zijongeka ngokwahlukileyo kunosuku oluqhelekileyo.

"Ukuba nesicwangciso se-hydration esizimeleyo ngaphambi kokubaleka umcimbi obalulekileyo kubalulekile," utshilo ugqirha wezonyango kwezemidlalo uJohn Martinez, MD, osebenza njengogqirha wesiza se-Ironman triathlons.

“Yazi ireyithi yakho yokubila kunye nokuba kufuneka usele malini ukuze ugcine i-hydration eqhelekileyo. Eyona ndlela ilungileyo kukulinganisa ubunzima bomzimba ngaphambi nasemva kokuzilolonga. Utshintsho kubunzima luqikelelo olubi malunga nenani lolwelo olulahlekileyo kumbilo, umchamo kunye nokuphefumla. Iponti nganye yokwehla kobunzima imalunga neelitha ezi-1 zokulahleka kolwelo. ”

Ngelixa kubalulekile ukuba wazi ukubila kwamazinga akho, awunyanzelekanga ukuba uthambekele ngokupheleleyo kwi-hydration ngelixa uzilolonga.

"Iingcebiso zangoku kufuneka usele unxano," utsho uMartinez. "Awudingi ukusela kuzo zonke izikhululo zoncedo ngexesha lomdyarho ukuba awunxanwanga."

Qaphela, kodwa ungacingi.

Okokugqibela, ngelixa kuyinto eqhelekileyo ukunxanwa ngamanye amaxesha imini yonke (ngakumbi kwimozulu eshushu), ukuba uqaphela ukuba uziva kufuneka usele rhoqo, bona ugqirha. Oku kunokuba ngumqondiso weemeko ezingaphantsi ezifuna unyango.

USarah Garone, NDTR, yingcali yezondlo, umbhali wezempilo ozimeleyo kunye nebhlog yokutya. Uhlala nomyeni wakhe kunye nabantwana abathathu eMesa, eArizona. Mfumane ekwabelana ngolwazi lwezempilo kunye nolwondlo malunga nomhlaba kunye (ikakhulu) neendlela zokupheka ezisempilweni kwiLeta yoThando yokutya.