Ufanele Ukusela Amanzi Amakanani Ngosuku?

Umxholo

• Ufuna amanzi angakanani?
• Ngaba ukuthatha amanzi kuchaphazela amanqanaba amandla kunye nokusebenza kwengqondo?
• Ngaba ukusela amanzi amaninzi kunceda ukunciphisa umzimba?
• Ngaba amanzi amaninzi ayanceda ukukhusela iingxaki zempilo?
• Ngaba amanye amanzi abala ukuya kutotali yakho?
• Iimpawu hydration
• Umgca wezantsi

Umzimba wakho malunga neepesenti ezingama-60 zamanzi.

Umzimba uhlala uphulukana namanzi imini yonke, ubukhulu becala ngomchamo nokubila kodwa nakwimisebenzi yesiqhelo yomzimba njengokuphefumla. Ukuthintela ukuphelelwa ngamanzi emzimbeni, kufuneka ufumane amanzi amaninzi kwisiselo nakukutya yonke imihla.

Kukho izimvo ezininzi ezahlukeneyo malunga nokuba ungakanani amanzi ekufuneka usele yonke imihla.

Iingcali zezempilo zihlala zicebisa iiglasi ezisibhozo ze-8-ounce, ezilingana ne-2 yeelitha, okanye isiqingatha segaloni ngosuku. Oku kubizwa ngokuba ngumgaqo we-8 × 8 kwaye kulula kakhulu ukukhumbula.

Nangona kunjalo, ezinye iingcali zikholelwa ukuba kufuneka uphuze amanzi rhoqo ngalo lonke usuku, nokuba awunxanwanga.

Njengakwinto ezininzi, oku kuxhomekeke kumntu ngamnye. Izinto ezininzi (ezangaphakathi nangaphandle) ekugqibeleni zichaphazela ukuba ungakanani amanzi owadingayo.

Eli nqaku lijonga ezinye zezifundo zokuthatha amanzi ukwahlula inyani kwinyani kwaye ichaza indlela onokuhlala ngayo lula ucocekile kwiimfuno zakho.

Ufuna amanzi angakanani?

Isitokhwe

Ungakanani amanzi owadingayo axhomekeke kwizinto ezininzi kwaye ayahluka ukusuka komnye umntu uye komnye. Kubantu abadala, ingcebiso ngokubanzi evela kwi-US National Academies zeSayensi, Ubunjineli, kunye noNyango imalunga:

• Iikomityi eziyi-11.5 (iilitha ezi-2.7) ngemini kubafazi
• Iikomityi ezili-15.5 (iilitha ezi-3.7) ngemini yamadoda

Oku kubandakanya ulwelo olusuka emanzini, iziselo ezinjengeeyi kunye nejusi, kunye nokutya. Ufumana i-avareji yeepesenti ezingama-20 zamanzi akho kukutya okutyayo (1, 2).

Unokufuna amanzi amaninzi kunomnye umntu. Ubungakanani bamanzi owafunayo buxhomekeke:

• Uhlala phi. Uya kudinga amanzi amaninzi kwiindawo ezishushu, ezinomswakama okanye ezomileyo. Uya kudinga amanzi amaninzi ukuba uhlala ezintabeni okanye kwindawo ephakamileyo ().
• Ukutya kwakho. Ukuba usela ikofu eninzi kunye nezinye iziselo ezine-caffeine ungaphulukana namanzi amaninzi ngokuchama okungaphezulu. Kuya kufuneka uphinde usele amanzi amaninzi ukuba ukutya kwakho kunetyuwa eninzi, iziqholo, okanye ukutya okuneswekile. Okanye, amanzi amaninzi ayimfuneko ukuba awutyi ukutya okuninzi kokuhambisa amanzi okuphezulu emanzini njengeziqhamo ezintsha okanye eziphekiweyo kunye nemifuno.
• Iqondo lobushushu okanye ixesha lonyaka. Ungadinga amanzi amaninzi kwiinyanga ezifudumeleyo kunezo zipholileyo ngenxa yokubila.
• Indawo okuyo. Ukuba uchitha ixesha elininzi ngaphandle elangeni okanye kumaqondo obushushu ashushu okanye kwigumbi elishushu, unokuziva unxaniwe ngokukhawuleza.
• Usebenza kangakanani. Ukuba uyasebenza emini okanye uhamba okanye ume kakhulu, uzakufuna amanzi amaninzi kunomntu ohleli edesikeni. Ukuba wenza umthambo okanye wenza nawuphi na umsebenzi onamandla, kuya kufuneka ukuba usele ngaphezulu ukugubungela ilahleko yamanzi.
• Impilo yakho. Ukuba unentsholongwane okanye umkhuhlane, okanye ukuba ulahlekelwa lulwelo ngokugabha okanye kurhudo, kuya kufuneka usele amanzi amaninzi. Ukuba unempilo yeswekile uyakufuna amanzi amaninzi. Amanye amayeza anjenge-diuretics anokukwenza ukuba ulahlekelwe ngamanzi.
• Ukukhulelwa okanye ukuncancisa. Ukuba ukhulelwe okanye uncancisa umntwana wakho, kuya kufuneka usele amanzi ongezelelweyo ukuze uhlale unamanzi. Umzimba wakho wenza umsebenzi wesibini (okanye ngaphezulu), emva kwayo yonke loo nto.

Zininzi izinto ezichaphazela ukuba ungakanani amanzi owadingayo ukuze uhlale usempilweni njengempilo yakho, umsebenzi, kunye nokusingqongileyo.

Ngaba ukuthatha amanzi kuchaphazela amanqanaba amandla kunye nokusebenza kwengqondo?

Abantu abaninzi bathi ukuba awuhlali uhlanjululwa imini yonke, amanqanaba akho amandla kunye nokusebenza kwengqondo kuqala ukubandezeleka.

Zininzi izifundo zokuxhasa oku.

Olunye uphononongo kwabasetyhini lubonise ukuba ilahleko ye-fluid ye-1.36 yeepesenti emva kokuzilolonga komzimba kunye noxinzelelo kunye nokunyusa ukuphindaphindeka kwentloko ().

Olunye uphononongo olwenziwe eTshayina olulandela amadoda ayi-12 eyunivesithi lwafumanisa ukuba ukungaseli amanzi iiyure ezingama-36 kunefuthe elibonakalayo ekudinweni, ekujongeni nasekugxileni, kwisantya sokuphendula, nakwimemori yexesha elifutshane (5).

Nokuba ukuphelelwa ngamanzi emzimbeni kunokunciphisa ukusebenza komzimba. Isifundo seklinikhi emadodeni amadala, asempilweni axele ukuba ilahleko nje yeepesenti enye yamanzi asemzimbeni anciphise amandla, amandla kunye nonyamezelo (6) lwabo.

Ukuphulukana ne-1 yepesenti yobunzima bomzimba kungangabonakali kuninzi, kodwa sisixa esikhulu samanzi ukulahleka. Oku kuhlala kwenzeka xa ubila kakhulu okanye kwigumbi elifudumeleyo kwaye ungaseli manzi ngokwaneleyo.

Ukuphelelwa ngamanzi emzimbeni kubangelwa kukuzilolonga okanye ubushushu kunokuba neziphumo ezibi ekusebenzeni kwakho ngokwasemzimbeni nangokwasengqondweni.

Ngaba ukusela amanzi amaninzi kunceda ukunciphisa umzimba?

Kukho amabango amaninzi okusela amanzi anganciphisa ubunzima bomzimba ngokwandisa imetabolism kunye nokunciphisa ukutya.

Ngokophando, ukusela amanzi ngaphezulu kwesiqhelo kunxulunyaniswa nokwehla kobunzima bomzimba kunye namanqaku okwakhiwa komzimba. ().

Olunye uphononongo lwezifundo lufumanise ukuba ukungabikho komzimba emzimbeni kunxulunyaniswa nokutyeba kakhulu, isifo seswekile, umhlaza kunye nesifo sentliziyo ().

Abaphandi kolunye uphononongo oludala baqikelela ukuba ukusela ii-ounces ezingama-68 (iilitha ezi-2) ngosuku olunye kwandise inkcitho yamandla malunga neekhalori ezingama-23 ngosuku ngenxa yempendulo ye-thermogenic, okanye imetabolism ekhawulezayo (). Isixa besinyuka kodwa sinokongeza ekuhambeni kwexesha.

Amanzi okusela malunga nesiqingatha seyure ngaphambi kokutya nako kunokunciphisa inani leekhalori ogcina uzitya (). Oku kunokwenzeka ngenxa yokuba kulula ukuba umzimba wenze impazamo ngokunxanelwa indlala.

Olunye uphononongo lubonise ukuba abantu abasele ii-ounces ezili-17 zamanzi (500 mL) zamanzi ngaphambi kwesidlo ngasinye balahle ubunzima obungama-44% ngaphezulu kweeveki ezili-12, xa kuthelekiswa nabo bangazange ().

Ngokubanzi, kubonakala ngathi ukusela isixa esaneleyo samanzi, ngakumbi ngaphambi kokutya, kunokukunika amandla kulawulo lokutya kunye nokugcina ubunzima bomzimba osempilweni, ngakumbi xa kudityaniswe nesicwangciso sokutya esifanelekileyo.

Ngaphezu koko, ukusela amanzi amaninzi kunezibonelelo zezempilo ezininzi.

Amanzi okusela anokubangela ukwanda kancinci okwethutyana kwimetabolism, kwaye ukuwasela malunga nesiqingatha seyure ngaphambi kwesidlo ngasinye kunokukunceda utye iikhalori ezimbalwa.

Zombini ezi ziphumo zinokuba negalelo ekulahlekeni kobunzima kwabanye abantu.

Ngaba amanzi amaninzi ayanceda ukukhusela iingxaki zempilo?

Ukusela amanzi aneleyo kuyafuneka ukuze umzimba wakho usebenze ngokubanzi. Iingxaki ezininzi zempilo zinokuphendula kakuhle kukonyuka kokutya amanzi:

• Ukuqunjelwa. Ukonyusa umthamo wamanzi kunokunceda ekuqunjelweni, ingxaki eqhelekileyo (12, 13).
• Usulelo lomjelo womchamo. Izifundo zamva nje zibonise ukuba ukwanda kokusetyenziswa kwamanzi kunokunceda ukuthintela ukuphindaphindeka komchamo kunye nosulelo lwesinyi (, 15)
• Amatye eentso. Isifundo esidala sagqiba kwelokuba ukutya okuphezulu kolwelo kunciphise umngcipheko wamatye ezintso, nangona uphando oluninzi luyafuneka ().
• Ulusu lokuhambisa amanzi. Izifundo zibonisa ukuba amanzi amaninzi akhokelela kulusu olungcono lwe-hydration, nangona uphando oluninzi luyafuneka ekucaciseni okuphuculweyo nakwimpembelelo yamabala, (18)

Ukusela amanzi ngakumbi kunye nokuhlala ngokwaneleyo unoncedo kunokunceda kwezinye iingxaki zempilo, ezinjengokuqhinwa, usulelo lomchamo kunye nesinyi, amatye ezintso, kunye nokoma kolusu.

Ngaba amanye amanzi abala ukuya kutotali yakho?

Amanzi acwengileyo ayisiyiyo kuphela into eselwayo ebangela ukuba ulungelelwano lwamanzi akho. Ezinye iziselo kunye nokutya kunokuba nefuthe elibalulekileyo.

Enye intsomi kukuba iziselo ezine-caffeine, ezinje ngekofu okanye iti, akuncedi hydrate kuba icaffeine sisichamo.

Ngapha koko, uphononongo lubonisa ukuba umchamo weziphumo zotywala ubuthathaka, kodwa zinokubangela ukuchama ngakumbi kwabanye abantu (). Nangona kunjalo, neziselo ezine-caffeine zinceda ukongeza amanzi emzimbeni wakho ngokubanzi.

Ukutya okuninzi kunamanzi kumanqanaba awohlukeneyo. Inyama, intlanzi, amaqanda, ingakumbi iziqhamo nemifuno zonke zinamanzi.

Ngokudibeneyo, ikofu okanye iti kunye nokutya okunotye amanzi kunokunceda ukugcina ulungelelwaniso lwamanzi akho.

Ezinye iziselo zinokuba negalelo kulungelelwaniso lwamanzi, kubandakanya ikofu kunye neti. Ukutya okuninzi kunamanzi.

Iimpawu hydration

Ukugcina ulungelelwaniso lwamanzi kubalulekile ukuze usinde.

Ngesi sizathu, umzimba wakho unenkqubo ephucukileyo yokulawula ukuba usela nini kwaye kangakanani. Xa umxholo wamanzi uwonke ungaphantsi kwenqanaba elithile, unxano lukhaba ngaphakathi.

Oku kulungelelaniswe ngononophelo ziindlela ezifanayo nokuphefumla - awudingi ukucinga ngokuzithemba ngako.

Umzimba wakho uyazi indlela yokulinganisa amanqanaba amanzi kunye nexesha lokukunika umqondiso wokusela ngaphezulu.

Ngelixa unxano lunokuba sisalathiso esithembekileyo sokuphela kwamanzi emzimbeni, ukuxhomekeka ekubeni unxaniwe akunakulunga kwimpilo efanelekileyo okanye ekusebenzeni komthambo ().

Ngexesha lokunxanwa kunokubakho, usenokuba sele uziva ngathi une-hydration encinci kakhulu njengokukhathala okanye iintloko.

Sebenzisa umbala wakho womchamo njengesikhokelo kunokuba luncedo ngakumbi ukuze wazi ukuba usela ngokwaneleyo (21). Nenjongo yomchamo omhlophe, ocacileyo.

Akukho ngenzululwazi isemva komgaqo we-8 × 8. Ichasene ngokupheleleyo (1,). Oko kwathiwa, iimeko ezithile zinokufuna ukonyuka kokutya amanzi.

Eyona ibaluleke kakhulu inokubakho ngamaxesha okubila. Oku kubandakanya ukuzilolonga kunye nemozulu eshushu, ngakumbi kwimozulu eyomileyo.

Ukuba ubila kakhulu, qiniseka ukuba uphinde uzalise ulwelo olulahlekileyo ngamanzi. Iimbaleki ezenza umthambo omde, onamandla zinokufuna ukuzalisa ii-electrolyte, njenge-sodium kunye nezinye iiminerali, kunye namanzi.

Isidingo samanzi akho siyanda ngexa lokukhulelwa naxa uncancisa.

Ufuna amanzi amaninzi xa unefiva kwaye xa ugabha okanye urhudo. Ukuba unqwenela ukunciphisa umzimba, cinga ngokunyusa ukungenisa kwakho amanzi.

Ngapha koko, abantu abadala banokufuna ukubukela ngokwamanzi ukungenisa kwabo amanzi kuba iindlela zonxano zinokuqala ukungasebenzi kakuhle ngokuguga. Izifundo zibonisa ukuba abantu abadala abangaphezu kweminyaka engama-65 ubudala basemngciphekweni omkhulu wokuphelelwa ngamanzi emzimbeni (23).

Uninzi lwabantu aludingi kugxila kakhulu ekutyeni kwabo amanzi, njengoko umzimba unophawu oluzenzekelayo lokunxanwa.

Nangona kunjalo, iimeko ezithile zifuna ukwanda kwengqwalaselo kumanzi oselayo.

Umgca wezantsi

Ekupheleni kosuku, akukho mntu unokukuxelela ngokuthe ngqo ukuba ufuna amanzi angakanani. Oku kuxhomekeke kwizinto ezininzi.

Zama ukuzama ukubona ukuba yeyiphi eyona nto isebenzayo kuwe. Abanye abantu banokusebenza ngcono ngamanzi amaninzi kunesiqhelo, ngelixa abanye kukhokelela kuphela kuhambo oluthe rhoqo lokuya kwigumbi lokuhlambela.

Ukuba ufuna ukugcina izinto zilula, ezi zikhokelo kufuneka zisebenze kuninzi lwabantu:

1. Sela rhoqo ngokwaneleyo ngalo lonke usuku ukuze uchame, umchamo ocoliweyo.
2. Xa unxaniwe, sela.
3. Ngexesha lokushisa okuphezulu kunye nokuzilolonga kunye nezinye izikhombisi ezikhankanyiweyo, qiniseka ukuba usele ngokwaneleyo ukubuyekeza izinto ezilahlekileyo okanye ezongezelelweyo ezifunekayo.
4. Yiyo leyo!

Funda eli nqaku ngeSpanish.