Ingabe Kufanele Uphuze Amalitha Amanzi amathathu ngosuku?

-Delile

• Isekela impilo yonke
• Kwangathi kungakhuphula ukulahleka kwesisindo
• Kwangathi kungathuthukisa impilo yesikhumba
• Ezinye izinzuzo
• Kungenzeka kungabi inani elifanele lawo wonke umuntu
• Ukuphuza kakhulu amanzi kungaba yingozi
• Okubalulekile

Akuyona imfihlo ukuthi amanzi abalulekile empilweni yakho.

Eqinisweni, amanzi aqukethe i-45-75% yesisindo somzimba wakho futhi adlala indima ebalulekile empilweni yenhliziyo, ekuphathweni kwesisindo, ekusebenzeni komzimba, nasekusebenzeni kobuchopho ().

Ucwaningo lukhombisa ukuthi ukufaka amanzi owasebenzisayo kunganikela ngezinzuzo eziningi zezempilo ().

Kodwa-ke, inani lamanzi olidingayo liyimpikiswano - futhi ukuphuza kakhulu kungalimaza impilo yakho.

Lo mbhalo uhlola izinzuzo nokwehla kokuphuza amalitha ama-3 (ama-ounces ayi-100) amanzi ngosuku.

Isekela impilo yonke

Ukuhlala u-hydrated kahle kubaluleke kakhulu, ngoba amanzi ayadingeka ezinqubweni ezahlukahlukene zomzimba futhi emaphakathi cishe kuzo zonke izici zempilo nokuphila kahle.

Ikakhulu, lolu ketshezi lusiza ukulawula ukushisa komzimba, ukuhambisa izakhamzimba, ukugcina ukusebenza kobuchopho, nokwenza ngcono ukusebenza komzimba ().

Ukungatholi amanzi anele kungaba yingozi, okungadala imiphumela emibi njengokucanuzela kwenhliziyo, ukukhathala, ukuqunjelwa, ikhanda elibuhlungu kanye nesiyezi ().

Ngakho-ke, ukuphuza amalitha ama-3 wamanzi ngosuku kungakusiza uhlangabezane nezidingo zakho ze-hydration ukusekela impilo engcono.

Ukuphuza amanzi anele kubalulekile ezicini eziningi zezempilo, kufaka phakathi ukushisa komzimba, ukuthuthwa kwezakhi zomzimba, nokusebenza kwengqondo.

Kwangathi kungakhuphula ukulahleka kwesisindo

Ukwengeza ukungenisa kwakho amanzi kungasiza ekunciphiseni isisindo.

Ukuphuza amanzi ngaphambi nje kokudla kungasiza kakhulu, ngoba kungakhuthaza imizwa yokugcwala futhi kwehlise nesifiso sokudla.

Ucwaningo olulodwa kubantu abangama-24 luthole ukuthi ukuphuza ama-500 ml (ama-ounces ayi-17) amanzi ngaphambi kokudla kwasekuseni kunciphise inani lama-calories adliwe yi-13% ().

Ngokufanayo, ucwaningo oluncane, lwamaviki awu-12 lukhombise ukuthi ukuphuza amanzi angama-500 ml (ama-ounces ayi-17) ngaphambi kokudla ngakunye njengengxenye yokudla okunama-khalori aphansi kukhuphule ukwehla kwesisindo ngo-44%, kuqhathaniswa neqembu elilawulayo ().

Amanzi okuphuza angaphakamisa okwesikhashana imetabolism yakho, engakhuphula inani lama-calories owashisayo usuku lonke.

Ocwaningweni oluncane kubantu abayi-16, ukuphuza ama-500 ml (ama-ounces ayi-17) amanzi kukhulise okwesikhashana imetabolism ngama-24% ngaphezu kwehora elilodwa, okungasiza ukwehla kwesisindo ().

Amanzi angakusiza uzizwe ugcwele futhi ukwandise okwesikhashana imetabolism yakho, engaqinisa ukulahleka kwesisindo.

Kwangathi kungathuthukisa impilo yesikhumba

Olunye ucwaningo lubonisa ukuthi ukuphuza amanzi amaningi kungasiza ukugcina isikhumba sakho sithambile futhi sibushelelezi.

Isibonelo, ucwaningo olwathatha inyanga yonke kubantu abangama-49 luthole ukuthi ukwanda kokutholwa kwamanzi ngamalitha ama-2 (ama-ounces angama-67) ngosuku kuthuthukisa ukufuthwa kwesikhumba, ikakhulukazi kulabo abaphuza ngaphansi kwamalitha ayi-3.2 wamanzi (ama-ounces ayi-108) nsuku zonke ().

Olunye ucwaningo kubantu abadala abangama-40 luxhumanise ukungena kuketshezi okuphezulu nokwanda kwesikhumba kanye ne-pH () yesikhumba.

I-pH yesikhumba idlala indima ebalulekile ekugcineni umgoqo wesikhumba sakho, ongathinta ubungozi bakho bezimo ezithile zesikhumba (10).

Ngokwengeziwe, ukubuyekezwa kwezifundo eziyisithupha kutholile ukuthi ukwanda kokudla kwamanzi kunciphise ukoma nokuqina, ukwanda kwesikhumba ukuqina, kanye ne-hydration ethuthukisiwe ().

Ukuphuza amanzi amaningi kungakhuthaza isikhumba esinempilo ngokwandisa ukufuthwa nokunwebeka ngenkathi kunciphisa ukuqina nokoma.

Ezinye izinzuzo

Ukuphuza amanzi amaningi kunganikeza nezinye izinzuzo eziningana futhi, kufaka phakathi:

• Ukuvama okwengeziwe. Izifundo eziningi zihlobanisa ukuphuza amanzi amancane nengozi ephezulu yokuqunjelwa. Ngakho-ke, ukuphuza amanzi amaningi kungakhuthaza ukunyakaza kwamathumbu ().
• Ukuvikelwa kwamatshe ezinso. Ukubuyekezwa okukodwa kwezifundo eziyisishiyagalolunye kubophele ukungena okuphezulu kuketshezi engcupheni ephansi yamatshe ezinso ().
• Ukuphumula kwekhanda. Ucwaningo luphakamisa ukuthi ukuphuza amanzi amaningi kunganciphisa ukuphathwa yikhanda okubangelwa ukuphelelwa ngamanzi emzimbeni noma ukulahleka koketshezi (,).
• Ukuthuthukiswa kwemizwelo. Ngokuya kokunye ukubuyekeza, ukwanda kokudla amanzi kungasiza kokubili ukusebenza kobuchopho nemizwelo, ikakhulukazi ezinganeni nasebekhulile ().
• Ikhono lezemidlalo elithuthukisiwe. Ngenkathi ukuphelelwa amandla emzimbeni kungaphazamisa ukusebenza kokuvivinya umzimba, ukufaka okunye okusamanzi ngemuva kokuzivocavoca umzimba kungakhuphula ukukhuthazela futhi kwehlise ukulimala kwe-DNA okubangelwa ukuzivocavoca ().

Ukuphuza amalitha ama-3 (100 ounces) wamanzi ngosuku kungasiza ukuhlangana kwamathumbu, kuvimbele amatshe ezinso, kunciphise ikhanda, kuthuthukise imizwa, futhi kuqinise ukusebenza komzimba.

Kungenzeka kungabi inani elifanele lawo wonke umuntu

Ngenkathi ukuphuza amanzi amaningi kungasiza impilo yakho, amalitha ama-3 (ama-ounces ayi-100) kungenzeka angabi inani elifanele wonke umuntu.

Njengamanje, azikho izincomo ezisemthethweni zokuphuza amanzi angenacala kuphela. Inani olidingayo lisuselwa ezicini ezithile, ezifana nobudala, ubulili, nezinga lomsebenzi ().

Kodwa-ke, kukhona izincomo zokudla okuphelele kwamanzi, okubandakanya amanzi asetshenziswe kukho konke ukudla neziphuzo, njengamanzi angenalutho, izithelo nemifino.

Ukudla okuphelele kwansuku zonke kwamalitha angama-2.7 (ama-ounces angama-91) abesifazane kanye nama-3.7 amalitha (ama-ounces angu-125) kwabesilisa kungahlangabezana nezidingo zabantu abadala (19).

Ngokuya ngokudla nezinye iziphuzo oziphuzayo, kungenzeka ungadingi ukuphuza amalitha ama-3 wamanzi ngosuku ukuhlangabezana nezidingo zakho zoketshezi.

Ukulalela nje umzimba wakho nokuphuza lapho uzizwa womile kungenye yezindlela ezinhle kakhulu zokuqinisekisa ukuthi uhlala unamanzi. Eqinisweni, abantu abaningi bangahlangabezana nezidingo zabo zansuku zonke ngokuphuza amanzi lapho bomile (19).

Ngokuphawulekile, abanye abantu, njengabasubathi kanye nabasebenza ngezandla, bangadinga amanzi angaphezu kwamalitha ama-3 (ama-ounces ayikhulu) ngosuku ().

Ukuphuza kakhulu amanzi kungaba yingozi

Khumbula ukuthi ukusebenzisa amanzi ngokweqile kungaba yingozi.

Ukuphuza kakhulu kungaphazamisa ibhalansi yomzimba wakho, okuholela ku-hyponatremia, noma amazinga aphansi e-sodium egazini lakho ().

Izimpawu ze-hyponatremia zifaka ubuthakathaka, ukudideka, isicanucanu, ukuhlanza, futhi - ezimweni ezinzima - ngisho nokufa ().

Yize izinso zakho zingakhipha amanzi afinyelela kumalitha angama-20-28 (4.5-6-6 amalitha) wamanzi ngosuku, angasebenza kuphela ama-800-1,000 ml (27-34 ounces) amanzi ngehora ().

Ngalesi sizathu, kubalulekile ukuthi usakaze amanzi owasebenzisayo usuku lonke kunokuwaphuza wonke ngesikhathi esisodwa. Ngokwengeziwe, qiniseka ukuthi ulalela umzimba wakho futhi ulungise ukungenisa kwakho amanzi ngokufanele uma uzizwa ungaphathekile kahle.

Izidingo zamanzi ziyehluka ngokuya ngezici eziningi. Njengoba ukuphuza amanzi amaningi kungaphazamisa ibhalansi yomzimba wakho futhi kuholele ku-hyponatremia, amalitha ama-3 (ama-ounces ayi-100) angaba kakhulu kwabanye abantu.

Okubalulekile

Ukwengeza ukungenisa kwakho amanzi kungahlinzeka ngezinzuzo eziningi zezempilo, ikakhulukazi ekwehliseni isisindo nempilo yesikhumba.

Ngenkathi ukuphuza amalitha ama-3 (ama-ounces ayi-100) nsuku zonke kungakusiza ukuhlangabezana nezidingo zakho, akudingekile kuwo wonke umuntu. Eqinisweni, ukuphuza amanzi amaningi kungaba yingozi.

Ukuqinisekisa ukuthi uhlala unamanzi, phuza lapho uzizwa womile futhi njalo ulalele umzimba wakho.