Iindlela ezi-5 eziLungileyo zokuHlaziya kwakhona ngokukhawuleza

Umxholo

• Iimpawu kunye neempawu zokuphelelwa ngamanzi emzimbeni
• 1. Amanzi
• 2. Ikofu neti
• 3. Ubisi olunamafutha amancinci nolusezantsi
• 4. Iziqhamo nemifuno
• 5. Izisombululo zomlomo
• Umgca wezantsi

Kubalulekile ukuba rehydrate emva nawuphi na umsebenzi ebangela ukubila enzima, efana njengento ukuzilolonga olunzulu, iseshoni yokugquma, okanye udidi yoga ashushu.

Ukulungiswa kwakhona kwamanzi kubalulekile ekuthinteleni iziphumo ezonakalisayo zokuphelelwa ngamanzi emzimbeni ukuba unesisu somkhuhlane okanye uyachacha kubusuku bokusela.

Eli nqaku lixoxa ngemiqondiso kunye neempawu zokuphela kwamanzi emzimbeni kunye nezona ndlela zokuhlaziya amanzi ngokukhawuleza ekhaya.

Iimpawu kunye neempawu zokuphelelwa ngamanzi emzimbeni

Yonke iseli, izicwili kunye nelungu emzimbeni wakho kufuna ukuba amanzi asebenze.

Amanzi anceda ukulawula ubushushu bomzimba, ukuthambisa amalunga, ukuhambisa izakha mzimba, ukususa inkunkuma, nokujikeleza igazi. Oko kuthetha ukuba umzimba wakho awukwazi ukuyenza ngokufanelekileyo le misebenzi ukuba uphelelwe ngamanzi emzimbeni, okwenzekayo xa uphulukana nolwelo oluninzi kunokuba uthatha ().

Umzekelo, unokuphelelwa ngamanzi emzimbeni ngenxa yokubila, ukugabha, ukuhambisa urhudo, okanye ukuthatha amayeza e-diuretic anyusa ukulahleka kwamanzi.

Abanye abantu bathambekele ekuphelelweni emzimbeni kunabanye, kubandakanya abantwana, abantu abadala, kunye nabantu abaneemeko ezithile zonyango ezinje ngesifo seswekile kunye nesifo sezintso ().

Iimpawu kunye neempawu zokuphelelwa ngamanzi emzimbeni zibandakanya (, 2):

• ukwanda kokoma
• umlomo owomileyo
• ukuchama rhoqo
• isikhumba esomileyo
• ukudinwa
• isiyezi
• intloko ebuhlungu

Umchamo wombala ukwaluphawu oluqhelekileyo lobume be-hydration. Ngokubanzi, umbala omncinane, kokukhona ulunge ngakumbi. Oko kwathethi, umbala unokutshintsha ngenxa yezizathu ngaphandle kwesimo sakho se-hydration, kubandakanya ukutya, ukusetyenziswa kwamayeza athile, kunye nezinye iimeko zonyango (,,).

Izifundo zibonise ukuba umbala womchamo sisalathi esifanelekileyo sokuhambisa abantwana ebantwaneni nakubantu abadala abancinci kodwa hayi kubantu abadala abadala (,,).

Ukuba unenkxalabo malunga nesimo sakho se-hydration okanye omnye umntu, nazi iindlela ezi-5 ezilungileyo zokuhlaziya kwakhona ngokukhawuleza.

1. Amanzi

Nangona kusenokwenzeka akumangalisi, amanzi okusela isikakhulu ndlela ibhetele engambi ahlale hydrated kunye rehydrate.

Ngokungafaniyo nezinye iziselo ezininzi, amanzi aqukethe iswekile okanye iikhalori, ezenza ukuba kube lula ukusela imini yonke okanye ngokuthe ngqo xa ufuna ukuphinda uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde moooreazoli ahlukane nazo, ngokungafaniyo nezinye iziselo ezininzi, amanzi aqukethe iswekile okanye iikhalori, ezenza ukuba kube lula ukusela imini yonke okanye ngokuthe ngqo xa ufuna ukuphinda uhlaziye amanzi, nasemva kokuzilolonga.

Kubalulekile ukuba uqaphele ukuba izinto ezahlukeneyo, kubandakanya imfuza, zibangela ukuba abanye abantu baphulukane nesodium ngakumbi ngokubila kwabo kunabanye. Unokuba "siswetha esinetyiwa" ukuba ufumana iziqhuma zemithambo rhoqo ngokwenza umthambo okanye ukubila kwakho kukuhlaba amehlo ().

Ukuba enye yezi zinto iyasebenza kuwe, qiniseka ukuba awutshintshi ulwelo olulahlekileyo ngokubila kodwa kunye nesodiyam, ngakumbi emva kwexesha elinzima okanye elide lokuzilolonga kwiindawo ezishushu.

Oko kwathiwa, ngaphandle kokuba uthathe inxaxheba kwimisebenzi emide, enzulu efana nesigulo esinyamezelayo kwindawo eshushu, isodiyam oyiphulukileyo ngokubila inokutshintshwa ngokulula kukutya okunezinto ().

Kubantu abaninzi, amanzi okusela anele ukubuyisela amanzi emzimbeni. Ukuba uyiswitsi enetyiwa, qiniseka ukubuyisela zombini isodiyam kunye nencindi oyilahlekileyo ngokubila, ngokukuko ngokutya okunezondlo.

2. Ikofu neti

Ikofu kunye neti ziqulathe ikhafeyini evuselelayo, enokuthi icothise okwexeshana izixa ezikhulu, njengoko isebenza njenge-diuretic ().

Nangona kunjalo, ukusela ikofu kunye neti ngexabiso eliphakathi kunokuba njengokuhambisa amanzi okusela kwaye kusebenze njengenye indlela yokunika amandla.

I-Caffeine iphelelwa ngamanzi emzimbeni kuphela ngeedosi ezijikeleze i-250-300 mg, elingana neekomityi zekofu ezi-8 ukuya kwi-8-ounce (240-ml), okanye iikomityi zetiyi ezintlanu ukuya kwezisibhozo (240-ml).

Kuhlolisiso, abangama-50 abasela ikofu rhoqo basela iikomityi ezi-4 (800 ml) zekofu eziqulathe i-1.8 mg yekhofiine ngeponti nganye (4 mg ngekg) yobunzima bomzimba yonke imihla. Ayibonanga mahluko ubalulekileyo phakathi kwekofu kunye namanzi ngokubhekisele kubuchule bokuhambisa amanzi ().

Ukuba awuzithandi ezi ziselo ngokulula, zama ukongeza ubisi lweamangile engenaswekile kwikofu yakho, okanye imifuno kunye nezinongo ezifana nesinamon, i-nutmeg, okanye i-lemongrass kwiti yakho.

Ukusela isixa esilinganiselweyo sekhofi kunye neti ineempawu ezifanayo zokuhambisa amanzi njengamanzi. Kwaye umxholo wabo wecaffeine unokukunika amandla.

3. Ubisi olunamafutha amancinci nolusezantsi

Ukongeza ekunikezeni izondlo ezininzi, ubisi lunezinto ezintle kakhulu zokuhambisa amanzi.

Ubisi ngokwendalo luqulathe uxinzelelo oluphezulu lwee-electrolyte, ezinceda ukulinganisa isixa samanzi emzimbeni wakho ().

Uphando lubonakalisile ukuba ubisi olunamafutha asezantsi nolunamafutha lukuhlaziya kwakhona kunye neziselo ezithandwayo zemidlalo emva kokuzilolonga kakhulu, lonke elixa unikezela ngeprotein kunye nezinye izakha mzimba ezibalulekileyo (,).

Iprotheni ekumgangatho ophezulu kubisi ikwenza ukuba ibe sesona siselo sisebenzayo sokulolonga ukuqala kwemisipha kunye nenkqubo yokwakha kwakhona (,).

Gcina nje ukhumbula ukuba ukutya ubisi emva kokuzilolonga kunokubangela ukungathandeki kwesisu njengokuqunjelwa. Kwaye ayisiyiyo inketho efanelekileyo kubantu abanganyamezelaniyo ne-lactose okanye iiproteni ezithile zobisi (,).

Ubisi-oko kukuthi ubisi olunamafutha apheleleyo-isenokungabi lolukhetho olufanelekileyo ukuba ufumana urhudo okanye ukugabha, njengoko kunokuba mandundu kwezi meko ().

I-Skim kunye ne-fat fat milk ingasetyenziselwa njenge-post-workout esebenzayo okanye isiselo sokubuyisela kwakhona xa ungenayo i-lactose okanye i-protein ye-allergies.

4. Iziqhamo nemifuno

Ezibandakanya amanzi angama-80-99%, iziqhamo kunye nemifuno zenza ukutya okunezinto ezishushu ().

Ukuthelekisa, ukutya okucwangcisiweyo okunje ngeicookies, ii-crackers, iicereal, kunye neetshipsi ziqulathe kuphela i-1-9% yamanzi ().

Iziqhamo kunye nemifuno enomxholo ophezulu wamanzi zibandakanya:

• amaqunube
• iivatala
• iiorenji
• iidiliya
• iminqathe
• ilethasi
• ikhaphetshu
• ispinatshi

Gcina isitokhwe kwiintlobo ngeentlobo zeziqhamo kunye nemifuno kwaye ugcine ivatala ye-cubed kwifriji yakho ukuze ufikeleleke ngokulula nangokulula.

Iziqhamo kunye nemifuno efriziwe isesondlo kanye njengamaqabane ayo amatsha, kwaye kwezinye iimeko, anomsoco ngakumbi.

Ihlala ithatha iintsuku okanye iiveki ngaphambi kokuba iziqhamo kunye nemifuno ziyenze iplati yakho. Ngelo xesha, i-oxidation ingabangela ukulahleka kwezondlo. Kwelinye icala, iziqhamo eziqanduselweyo kunye nemifuno iqanduselwe kwakamsinya emva kokuvunwa, okugcina uninzi lwezondlo zazo.

Umzekelo, olunye uphononongo lubonise ukuba iimbotyi eziluhlaza ezibandayo kunye neeblueberries ziqulathe ngaphezulu ivithamin C kunezo zintsha ().

Zama ukwenza i-hydrating, isondlo-epakishwe i-smoothie ngokudibanisa iziqhamo kunye nemifuno oyithandayo efrijini kunye nobisi okanye iyogathi yamaGrike.

Ngenxa yomxholo wamanzi aphezulu, zombini iziqhamo kunye neziqhamo ezifriziweyo kunye nemifuno zenza i-snack efanelekileyo.

5. Izisombululo zomlomo

Izisombululo zomlomo zokuhambisa amanzi ziifomula ezizodwa ezisetyenziselwa ukuthintela nokunyanga ukuphelelwa ngamanzi emzimbeni okubangelwa lurhudo okanye ukugabha.

Baye bakhuthazwa ukomeleza ukubuyisa imithambo kunye nokuthintela okanye ukunyanga ii-hangovers.

Ezi zisombululo zisuselwa emanzini kwaye zihlala ziqukethe ii-electrolyte ezinje ngesodium, ikloride, kunye ne potassium, kunye neswekile, ngesiqhelo zikwimo ye-dextrose. Ezinye izisombululo zorhwebo ziqulathe nezinye izithako ezinje nge-prebiotic kunye ne-zinc.

Ngelixa ezi iziselo zokubuyisela amanzi emzimbeni zinceda ukubuyisela ulwelo kunye neelectrolyte, zinokubiza (,).

Ngethamsanqa, unokwenza ngokwakho usebenzisa ezi zinto zixhaphakileyo ekhitshini (24):

• Iiyunithi ezingama-34 (1 litre) yamanzi
• Iitisipuni ezi-6 zeswekile
• 1/2 itispuni yetyuwa

Hlanganisa nabo kwisitya esikhulu okanye embizeni kwaye ugxobhoze de ushukela kunye netyuwa inyibilike. Ungasebenzisa izixhobo zokuphucula incasa ukuphucula incasa ukuba uyafuna-gcina nje engqondweni ukuba zinokuba nezinto zokuthambisa zendalo okanye zendalo.

Isisombululo se-Oral hydration sinamanzi, ii-electrolyte kunye neswekile. Unokwenza isisombululo sakho esilula sokubuyisela amanzi ekhaya usebenzisa amanzi, ityuwa kunye noshukela.

Umgca wezantsi

Ukuphelelwa ngamanzi emzimbeni kwenzeka xa umzimba wakho ulahlekelwa lulwelo oluninzi kunokuba lungena.

Kwabaninzi abantu, amanzi okusela yeyona ndlela ingcono yokuhlala uhlaziyekile kwaye uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde kwakhona n +ilikusebenzise () Kubantu abaninzi, amanzi okusela yeyona ndlela yokufumana amanzi kwaye uphinde uphinde uphinde uphinde uphinde uphinde uphinde kwakhona.

Olunye ukhetho lubandakanya ikofu, iti, ubisi, iziqhamo, imifuno, kunye nezisombululo zomlomo.

Unganqikazi ukuthetha nomboneleli wakho wezempilo ukuba unomdla malunga nesimo sakho se-hydration.