Izindlela Ezi-13 Ezilula Zokunciphisa Isisindo Samanzi (Ngokushesha nangokuphepha)

-Delile

• 1. Ukuzivocavoca Ngesisekelo Esijwayelekile
• 2. Lala Kakhudlwana
• 3. Ukucindezeleka Ngaphansi
• 4. Thatha ama-Electrolyte
• 5. Phatha Ukudla Kwasawoti
• 6. Thatha isithasiselo seMagnesium
• 7. Thatha i-Dandelion Supplement
• 8. Phuza Amanzi Amanzi
• 9. Gxila kokunye ukudla okunempilo
• 10. Sika amaCarbs
• 11. Thatha izithasiselo zeCaffeine noma Phuza itiye nekhofi
• 12. Shintsha Imikhuba Yakho
• 13. Cabanga ngamaphilisi wamanzi kadokotela
• Okusemqoka

Umzimba womuntu uqukethe cishe ama-60% wamanzi, adlala indima enkulu kuzo zonke izici zokuphila.

Noma kunjalo, abantu abaningi bakhathazeka ngesisindo samanzi. Lokhu kusebenza ikakhulukazi kubasubathi abangochwepheshe nabakhi bomzimba abafisa ukuhlangabezana nesigaba sesisindo noma ukuthuthukisa ukubukeka kwabo.

Ukugcinwa kwamanzi ngokweqile, okwaziwa nangokuthi i-edema, kuyinkinga ehlukile. Yize ngokuvamile kungenabungozi, kungaba nomphumela oseceleni wezimo ezibucayi zezokwelapha, njengenhliziyo, isibindi noma isifo sezinso ().

Abesifazane futhi bangathola ukugcinwa kwamanzi ngesikhathi sesigaba sokuya esikhathini nasesikhathini sokukhulelwa.

Lo mbhalo ungowabantu abaphilile nabagijimi abafisa ukwehlisa isisindo sabo samanzi. Uma une-edema ebucayi - ukuvuvukala kwezinyawo noma izingalo zakho - thintana nodokotela wakho.

Nazi izindlela eziyi-13 zokunciphisa isisindo samanzi esisheshayo futhi ngokuphepha.

1. Ukuzivocavoca Ngesisekelo Esijwayelekile

Ukuzivocavoca umzimba kungaba enye yezindlela ezingcono kakhulu zokwehlisa isisindo samanzi esikhathini esifushane. Noma yiluphi uhlobo lokuvivinya umzimba lukhulisa umjuluko, okusho ukuthi uzolahlekelwa ngamanzi.

Ukulahleka okumaphakathi kuketshezi phakathi nehora elilodwa lokuzivocavoca kukuphi phakathi kwama-ounces ayi-16-64 (0.5-2 amalitha) ngehora, kuya ngezinto ezifana nokushisa nezingubo (,,).

Ngesikhathi sokuzivocavoca umzimba wakho uhambisa amanzi amaningi emisipheni yakho.

Lokhu kungasiza ekwehliseni amanzi ngaphandle kweseli futhi kwehlise ukubukeka kwabantu “okuthambile” ekubuyisweni kwamanzi ngokweqile ().

Kodwa-ke, usadinga ukuphuza amanzi amaningi ngesikhathi sakho sokuqeqeshwa.

Enye indlela enhle yokwandisa izithukuthuku nokulahleka kwamanzi yi-sauna, ongayengeza ngemuva kwesikhathi sakho sokuzivocavoca.

Isifinyezo Ukuvivinya umzimba njalo kungakusiza ugcine ukulingana oketshezi lomzimba futhi ujuluse amanzi agcinwe ngokweqile.

2. Lala Kakhudlwana

Ucwaningo ngokulala lubonisa ukuthi kubaluleke kakhulu empilweni njengokudla nokuvivinya umzimba (,,).

Ukulala kungathinta nezinzwa zezinso ezinozwelo ezinso, ezilawula ibhalansi yesodium namanzi ().

Ukulala ngokwanele kungasiza futhi umzimba wakho ukulawula amazinga we-hydration futhi unciphise ukugcinwa kwamanzi.

Lwela ukuthola inani elifanele lokulala ubusuku ngabunye, okuthi kubantu abaningi kuzoba cishe amahora angu-7-9.

Isifinyezo Ukulala ubusuku obuhle kungasiza umzimba wakho ukuphatha ibhalansi yawo yoketshezi neyesodium futhi kuholele ekwehliseni isisindo samanzi esikhathini eside esizayo.

3. Ukucindezeleka Ngaphansi

Ukucindezeleka kwesikhathi eside kungakhuphula i-hormone i-cortisol, ethonya ngqo ukugcinwa koketshezi nesisindo samanzi ().

Lokhu kungenzeka ngoba ingcindezi kanye ne-cortisol yandisa i-hormone elawula ibhalansi yamanzi emzimbeni, eyaziwa njenge-antidiuretic hormone noma i-ADH ().

I-ADH isebenza ngokuthumela amasiginali ezinso zakho, ibatshele ukuthi angakanani amanzi okufanele uphume ubuyele emzimbeni wakho ().

Uma ulawula amazinga akho okuxineka, uzogcina izinga elijwayelekile le-ADH ne-cortisol, elibalulekile ekulinganisweni koketshezi kanye nobungozi besikhathi eside sempilo nezifo (,).

Isifinyezo Ukucindezeleka kwandisa i-cortisol ne-antidiuretic hormone (ADH), ethinta ngqo ibhalansi yamanzi omzimba wakho.

4. Thatha ama-Electrolyte

Ama-electrolyte amaminerali anenkokhiso kagesi, njenge-magnesium ne-potassium. Badlala izindima ezibalulekile emzimbeni wakho, kufaka phakathi ukulawula ibhalansi yamanzi ().

Lapho amazinga e-electrolyte eba phansi kakhulu noma ephezulu kakhulu, angadala ukushintsha kubhalansi oketshezi. Lokhu kungaholela ekukhuleni kwesisindo samanzi ().

Kufanele uvumelanise ukungena kwakho kwe-electrolyte ekudleni kwamanzi. Uma uphuza amanzi amaningi, ungahle udinge ama-electrolyte amaningi ().

Uma uzivocavoca nsuku zonke noma uhlala endaweni enomswakama noma eshisayo, ungahle udinge ama-electrolyte angeziwe ukufaka esikhundleni salabo abalahlekile ngomjuluko ().

Ngokuphambene nalokho, inani elikhulu lama-electrolyte avela kokungezelelwa noma ukudla okunosawoti, okuhambisana nokudla okuncane kwamanzi, kungaba nomphumela ophambene nokwandisa isisindo samanzi.

Isifinyezo Ama-electrolyte alawula ibhalansi yamanzi ne-cell hydration. Izithako ze-Electrolyte zingasiza uma uphuza amanzi amaningi, uzivocavoca kakhulu, uhlala endaweni eshisayo noma ungakudli ukudla okunosawoti.

5. Phatha Ukudla Kwasawoti

I-Sodium, oyithola nsuku zonke ngosawoti, ingenye yama-electrolyte ajwayelekile emzimbeni womuntu.

Idlala indima enkulu emazingeni we-hydration. Uma amazinga e-sodium ephansi kakhulu noma ephezulu kakhulu, kuzoholela ekungalingani emzimbeni ngakho-ke ukugcinwa koketshezi.

Ukudla usawoti okuphezulu, imvamisa ngenxa yokudla okunokudla okuningi okusetshenzisiwe, kungakhuphula ukugcinwa kwamanzi. Lokhu kuyiqiniso ikakhulukazi uma kuhambisana nokudla kwamanzi amancane futhi akukho ukuzivocavoca (,,,).

Kodwa-ke, lokhu kubonakala kuncike emazingeni wamanje wokudla komuntu we-sodium namazinga egazi.

Olunye ucwaningo lukhombisa ukuthi ugcina kuphela amanzi amaningi uma wengeza kakhulu noma ushintsha indlela ojwayele ukudla nsuku zonke ().

Isifinyezo Usawoti noma i-sodium ibamba iqhaza elibalulekile ekulinganisweni koketshezi. Zama ukugwema izinguquko ezeqisayo, njengokudla kakhulu usawoti noma ukukhipha usawoti.

6. Thatha isithasiselo seMagnesium

I-Magnesium kungenye i-electrolyte ebalulekile namaminerali. Muva nje ibe yisengezo esithandwa kakhulu ekusebenzeni kwezempilo nezemidlalo.

Ucwaningo maqondana ne-magnesium lube lukhulu futhi lukhombisa ukuthi lunezindima ezingaphezu kwe-600 emzimbeni womuntu ().

Ucwaningo kwabesifazane lukhombisa ukuthi i-magnesium inganciphisa isisindo samanzi nezimpawu zangaphambi kokuya esikhathini (PMS) (,).

Lezi zinguquko zenzeka ngoba i-magnesium idlala indima yokuhlanganisa namanye ama-electrolyte, njenge-sodium ne-potassium. Ngokubambisana, zisiza ukulawula ibhalansi yamanzi omzimba wakho.

Izengezo zeMagnesium zinezinye izinzuzo eziningi ezingaba khona zezempilo kubantu abantula zona ekudleni kwabo.

Isifinyezo Ukudla kwe-Magnesium kufanele kuthuthukiswe, ngoba kudlala indima enkulu emazingeni we-hydration nokuqukethwe kwamanzi omzimba.

7. Thatha i-Dandelion Supplement

UDandelion, owaziwa nangokuthi I-Taraxacum officinale, umuthi osetshenziswa komunye umuthi wokwelapha ukugcinwa kwamanzi ().

Eminyakeni yamuva nje, sekubuye kwaduma phakathi kwabakhi bomzimba nabagijimi abadinga ukulahla amanzi ngenhloso yobuhle noma ukuhlangabezana nesigaba sesisindo.

Izithako ze-Dandelion zingakusiza ukuthi wehlise isisindo samanzi ngokusayina izinso ukukhipha umchamo owengeziwe nosawoti owengeziwe noma i-sodium.

Lokhu kusekelwa yizifundo ezibonisa ukuthi ukuthatha izithako ze-dandelion kwandisa imvamisa yokuchama esikhathini samahora ama-5 ().

Kodwa-ke, noma ngabe isivele isetshenziswa kakhulu, ucwaningo olwengeziwe luyadingeka nakanjani kuma-dandelion supplements.

Isifinyezo I-Dandelion yikhambi elidumile elivame ukusetshenziswa ngabakhi bomzimba nabagijimi abadinga ukwehlisa isisindo samanzi.

8. Phuza Amanzi Amanzi

Kuyathakazelisa ukuthi ukufakwa kahle kwe-hydrated empeleni kunganciphisa ukugcinwa kwamanzi ().

Umzimba wakho uhlala uzama ukufeza ibhalansi enempilo, ngakho-ke uma uhlala unamanzi emzimbeni uvame ukugcina amanzi amaningi ngomzamo wokuvimbela amazinga wamanzi ukuthi abe phansi kakhulu.

Ukuthola ukuphuza amanzi okulungile nsuku zonke nakho kungabalulekile empilweni yesibindi nezinso, okunganciphisa ukugcinwa kwamanzi esikhathini eside (,).

Izinzuzo zokuphuza amanzi amaningi aziyeki lapho. Olunye ucwaningo lubonisa ukuthi i-hydration enhle nayo ibalulekile empilweni ejwayelekile, kufaka phakathi ukulahleka kwamafutha nokusebenza kobuchopho (,,).

Njengenjwayelo, ukuthola ibhalansi kulungile. Uma uphuza uketshezi oluningi ngokweqile unganyusa isisindo sakho samanzi.

Vele uphuze lapho womile bese uyayeka lapho uzizwa unamanzi amaningi. Kufanele futhi uphuze kancane ezindaweni ezishisayo noma lapho uzivocavoca umzimba.

Ungahlola futhi umbala wakho womchamo ukuhlola i-hydration. Kufanele kube okuphuzi okukhanyayo noma kucace kahle, okuyisibonakaliso esihle sokuthi unamanzi amaningi.

Isifinyezo Ukwehla kwamanzi emzimbeni noma ukugcwala ngokweqile kungaholela ekugcineni amanzi. Qiniseka ukuthi uphuza amanani alinganiselayo amanzi usuku ngalunye.

9. Gxila kokunye ukudla okunempilo

Kukhona ukudla okuningana ongafisa ukukufaka ekudleni kwakho ukulwa nokugcinwa kwamanzi.

Ukudla okunothe nge-potassium kuvame ukunconywa, njengoba i-potassium ingasiza ukulinganisela amazinga e-sodium futhi yenyuse ukukhiqizwa komchamo, ikusize ulahle amanzi amaningi ().

Imifino eluhlaza enamahlamvu aluhlaza okotshani, ubhontshisi, ubhanana, ukwatapheya, utamatisi neyogathi noma eminye imikhiqizo yobisi konke kunempilo futhi kucebile nge-potassium.

Izithasiselo zeMagnesium noma ukudla okunothe nge-magnesium nakho kuyanconywa. Lokhu kufaka phakathi ushokoledi omnyama, imifino eluhlaza eluhlaza, amantongomane nezinhlamvu ezigcwele.

Lokhu kudla okulandelayo namakhambi kuvame ukunconywa abanye abasebenza ukuze behlise isisindo samanzi. Obunye ubufakazi bemitholampilo obusekela ukusetshenziswa kwabo:

• Usilika wommbila ().
• Ihorsetail ().
• Iparsley ().
• I-Hibiscus ().
• Ugaliki (, ).
• I-Fennel ().
• Imbabazane ().

Yize isisu esiqunjelwe ngokuvamile singabangelwa ukugcinwa kwamanzi, ungahle ufise ukukhawulela noma ususe okwesikhashana ukudla okungadala ukuqhuma.

Lokhu kufaka ukudla okucutshungulwe kakhulu, ukudla okune-fiber eningi futhi kwesinye isikhathi ubhontshisi nobisi. Ungazama futhi ukunamathela kokudla okuphansi kwe-FODMAP okwesikhashana ukubona ukuthi lokho kuyasiza yini.

Isifinyezo Ukudla okuthile namakhambi kungasebenza njenge-diuretics futhi kunciphise ukugcinwa kwamanzi. Zihlanganise nokudla okugaya kalula okungabangeli ukuqunjelwa noma ukungabekezelelani.

10. Sika amaCarbs

Ukusika ama-carbs isu elijwayelekile lokwehlisa ngokushesha amanzi amaningi ngokweqile. AmaCarbs agcinwa emisipheni nasesibindi njenge-glycogen, kepha i-glycogen nayo idonsa amanzi ngaphakathi nayo.

Kuwo wonke amagremu we-glycogen owagcinayo, ama-3-4 gram (0.11-0.14 ounces) wamanzi angagcinwa nawo. Lokhu kuchaza ukuthi kungani abantu bezwa ukwehla kwesisindo ngokushesha lapho beshintshela ekudleni okunama-carb aphansi, okwehlisa izitolo ze-glycogen.

AmaCarbs nawo aholela ekukhuleni kwe-hormone insulin, engakhuphula ukugcinwa kwe-sodium nokubuyiselwa kwamanzi ezinso (,).

Ukudla okuphansi kwe-carb kuholela ekwehliseni amazinga e-insulin, okuholela ekulahlekelweni kwe-sodium namanzi avela ezinso.

Zama ukuguqula ukudla kwakho kwe-carb bese ubona ukuthi yini okukusebenzela kangcono.

Isifinyezo Ukudla okune-carb ephansi kungadala ukwehla okusheshayo kwesisindo samanzi ngenxa yezitolo ezincishisiwe ze-glycogen namazinga aphansi e-insulin.

11. Thatha izithasiselo zeCaffeine noma Phuza itiye nekhofi

I-caffeine neziphuzo eziqukethe i-caffeine, njengekhofi netiye, kunemiphumela yomchamo futhi kungasiza ukunciphisa isisindo sakho samanzi.

Kukhonjisiwe ukuthi kukhuphula ukuphuma komchamo wesikhashana futhi kwehlise isisindo samanzi kancane (,).

Kwesinye isifundo, ingilazi yamanzi ene-caffeine noma engenayo yanikezwa ababambiqhaza ngemithamo ka-2 mg ngekhilogremu elilodwa (4.5 mg ngekg) yesisindo somzimba.

Lapho kuhlanganiswa i-caffeine namanzi, ivolumu yomchamo wababambiqhaza yanda kakhulu ().

Lokho kushiwo, noma ngabe i-caffeine inethonya elincane le-diuretic, ayiholeli ekuphelelweni amanzi emzimbeni kubathengi abajwayelekile.

Isifinyezo Inani elilinganiselwe le-caffeine elivela kukhofi, itiye noma izithako ze-caffeine zingakusiza ukuthi ulahle amanzi amaningi.

12. Shintsha Imikhuba Yakho

Olunye ushintsho oluhle kakhulu ongalwenza ukunciphisa indlela odla ngayo ukudla okucutshunguliwe nokusetshenziswa kasawoti ngokweqile.

Futhi, gwema ukuhlala usuku lonke noma isikhathi eside, okunganciphisa ukujikeleza kwegazi lakho. Ukuvivinya umzimba kungathuthukisa ukujikeleza futhi kukusize ukuthi ujuluke uphume kwamanzi amaningi).

Imithi ethile ingadala nokugcinwa kwamanzi, ngakho-ke hlola udokotela wakho noma udokotela uma uphuza imithi nsuku zonke futhi ukholwa ukuthi kungenzeka kubangele ukuvuvukala (edema) ().

Noma kungahlobene nokugcinwa kwamanzi, cabanga ukunaka ukudla okudlayo nokuqiniseka ukuthi akubangeli izinkinga zokugaya ukudla nokuqunjelwa ().

Ekugcineni, ukusetshenziswa kwamanzi noma ngaphansi kwawo, utshwala, amaminerali, i-caffeine nosawoti konke kungadala ukugcinwa kwamanzi. Thola ibhalansi enempilo, ejwayelekile.

Isifinyezo Gwema ukudla ukudla okwenziwe ngokweqile, usawoti kanye ne-caffeine futhi unciphise ukuphuza kwakho utshwala.

13. Cabanga ngamaphilisi wamanzi kadokotela

Ama-diuretics kadokotela kanye namaphilisi wamanzi kwesinye isikhathi asetshenziselwa ukwelapha ukugcinwa kwamanzi ngokweqile ().

Zisebenza ngokwenza izinso zakho zisebenze ukukhipha amanzi nosawoti omningi ngomchamo.

La maphilisi okwehlisa isisu avame ukunikezwa labo abanezinkinga zenhliziyo noma zamaphaphu nokusiza ngomfutho wegazi, ukuvimbela ukwanda koketshezi nokunciphisa ukuvuvukala.

Kubalulekile ukuqaphela umehluko phakathi kokuchazwa kokuchazwa kwamaphilisi kanye namaphilisi wamanzi e-inthanethi noma ekhawunteni.

Amaphilisi kadokotela ahlolwe emtholampilo ukuphepha kwesikhathi eside, kuyilapho amaphilisi athengwa ekhawunteni angahle angabi nalo ucwaningo lomtholampilo futhi abengahlolwa njalo ukuphepha.

Noma yiluphi uhlobo lungasiza ekulweni ne-edema etholwe ngokwelashwa noma isisindo samanzi eseqile.

Khuluma nodokotela wakho ngaphambi kokuzama lokhu.

Isifinyezo Lapho ubheka umuthi noma amaphilisi okwehlisa isisu, thintana nodokotela bese uthatha imishanguzo enqunyiwe ngaphansi kweso.

Okusemqoka

Uma inkinga yakho yokugcina amanzi iqhubeka, ibonakala inzima noma inyuka ngokungazelelwe, ngaso sonke isikhathi kungcono ukufuna usizo lwezempilo.

Kwezinye izimo, ukugcinwa kwamanzi ngokweqile kungadalwa yisimo esibi sezempilo.

Ekupheleni kosuku, indlela engcono yokulwa nesisindo samanzi eseqile ukukhomba nokwelapha imbangela.

Lokhu kungaba wukudla usawoti okweqile, ukungabi khona kwama-electrolyte, ukungasebenzi, ukucindezela ngokweqile noma ukusetshenziswa okujwayelekile kokudla okusetshenzisiwe.

Ezinye zalezi futhi ziphakathi kwezimbangela ezinkulu ezixhunyaniswe nempilo engeyinhle nezifo, okungaba izizathu ezinkulu kakhulu zokuzigwema.