Izinzuzo Zezempilo Eziyisisekelo Ezi-7 Zokuphuza Amanzi Anele

-Delile

• 1. Isiza ukukhulisa ukusebenza komzimba
• 2. Kuthinta ngokuphawulekayo amazinga wamandla nokusebenza kobuchopho
• 3. Kungasiza ukuvimbela nokwelapha ikhanda
• 4. Kungasiza ukukhulula ukuqunjelwa
• 5. Kungasiza ekwelapheni amatshe ezinso
• 6. Isiza ukuvimbela ama-hangovers
• 7.Ingasiza ukwehla kwesisindo
• Okubalulekile

Umzimba womuntu uqukethe cishe ama-60% wamanzi.

Kuyanconywa ukuthi uphuze izingilazi zamanzi eziyisishiyagalombili (237-mL) eziyisishiyagalombili ngosuku (umthetho we-8 × 8).

Yize kunesayensi encane ngemuva kwalo mthetho othile, ukuhlala unamanzi kubalulekile.

Nazi izinzuzo ze-7 ezisekelwe ebufakazini zokuphuza amanzi amaningi.

1. Isiza ukukhulisa ukusebenza komzimba

Uma ungahlali u-hydrated, ukusebenza kwakho ngokomzimba kungahlupheka.

Lokhu kubaluleke kakhulu ngesikhathi sokuzivocavoca okukhulu noma ukushisa okukhulu.

Ukwehla kwamanzi emzimbeni kungaba nomphumela obonakalayo uma ulahlekelwa okuncane okungaba ngu-2% kokuqukethwe kwamanzi omzimba wakho. Kodwa-ke, akuvamile ukuthi abasubathi balahlekelwe ngamaphesenti angama-6-10 esisindo samanzi abo ngomjuluko (,).

Lokhu kungaholela ekushintsheni kokushisa komzimba, ukukhuthazeka okunciphisiwe, nokukhathala okwandayo.Kungenza futhi ukuzivocavoca kube nzima kakhulu, ngokomzimba nangokwengqondo (3).

I-hydration efanele ikhonjisiwe ukuvimbela lokhu ukuthi kungenzeki, futhi ingahle yehlise nengcindezi ye-oxidative eyenzeka ngesikhathi sokuzivocavoca ngamandla okukhulu. Lokhu akumangazi uma ucabanga ukuthi imisipha ingamanzi angama-80% (,).

Uma uzivocavoca umzimba kakhulu futhi ujwayele ukujuluka, ukuhlala unamanzi kungakusiza wenze kahle kakhulu.

Ukulahlekelwa okuncane okungaba ngu-2% kokuqukethwe kwamanzi omzimba wakho kungaphazamisa kakhulu ukusebenza kwakho ngokomzimba.

2. Kuthinta ngokuphawulekayo amazinga wamandla nokusebenza kobuchopho

Ingqondo yakho ithonywe kakhulu yisimo sakho se-hydration.

Ucwaningo lukhombisa ukuthi ngisho nokuphelelwa ngamanzi emzimbeni okuncane, njengokulahleka kuka-1-3% wesisindo somzimba, kungaphazamisa izici eziningi zokusebenza kobuchopho.

Ocwaningweni olwenziwe kwabesifazane abasebasha, abacwaningi bathole ukuthi ukulahleka koketshezi okungu-1.4% ngemuva kokuzivocavoca kuphazamise imizwa kanye nokuhlushwa. Iphinde yanda imvamisa yekhanda ().

Amalungu amaningi aleli thimba elifanayo locwaningo enza ucwaningo olufanayo ezinsizweni. Bathola ukuthi ukulahleka oketshezi kuka-1.6% kwakulimaza inkumbulo yokusebenza nokwanda kwemizwa yokukhathazeka nokukhathala (7).

Ukwehla koketshezi okungu-1-3% kulingana cishe no-1.5-4.5 wamakhilogremu (0.5-2 kg) wokwehlisa isisindo somzimba womuntu onesisindo esingamakhilogremu ayi-150 (68 kg). Lokhu kungenzeka kalula ngemisebenzi ejwayelekile yansuku zonke, ingasaphathwa eyokuzivocavoca noma ukushisa okukhulu.

Ezinye izifundo eziningi, ezinezihloko ezisukela ezinganeni ziye kwabadala asebekhulile, zikhombisile ukuthi ukuphelelwa amanzi emzimbeni okuncane kungaphazamisa ukusebenza kwemizwa, inkumbulo nokusebenza kwengqondo (8,, 10,, 12, 13).

Ukuphela kwamanzi emzimbeni (ukulahleka koketshezi okungu-1-3%) kungaphazamisa amazinga wamandla, kuphazamise imizwa, futhi kuholele ekwehlisweni okukhulu kwememori nokusebenza kobuchopho.

3. Kungasiza ukuvimbela nokwelapha ikhanda

Ukwehla emzimbeni kungadala ikhanda nekhanda kwabanye abantu (,).

Ucwaningo lukhombisile ukuthi ukuphathwa ikhanda kungenye yezimpawu ezivame kakhulu zokuphelelwa amandla kwamanzi. Isibonelo, ucwaningo olwenziwe kubantu abangama-393 luthole ukuthi ama-40% ababambiqhaza babhekana nekhanda ngenxa yokwehla emzimbeni ().

Ngaphezu kwalokho, ezinye izifundo zikhombisile ukuthi amanzi okuphuza angasiza ekudambiseni ikhanda kulabo abahlangabezana nekhanda njalo.

Ucwaningo olwenziwe emadodeni angama-102 luthole ukuthi ukuphuza ama-ounces angu-50.7 (1.5 litres) wamanzi ngosuku kuholele ekuthuthukeni okukhulu esikalini seMigraine-Specific Quality of Life, uhlelo lokushaya amagoli lwezimpawu ze-migraine (16).

Futhi, ama-47% wamadoda aphuze amanzi amaningi abike ukuthuthuka kwekhanda, kuyilapho kuphela ama-25% wamadoda eqembu lokulawula abike lo mphumela (16).

Kodwa-ke, akuzona zonke izifundo ezivumayo, futhi abacwaningi baphethe ngokuthi ngenxa yokungabi bikho kwezifundo ezisezingeni eliphakeme, kudingeka olunye ucwaningo ukuqinisekisa ukuthi ukukhuphuka kwe-hydration kungasiza kanjani ekuthuthukiseni izimpawu zekhanda kanye nokunciphisa imvamisa yekhanda ().

Ukuphuza amanzi kungasiza ekunciphiseni ikhanda nezimpawu zekhanda. Kodwa-ke, kudingeka olunye ucwaningo lwekhwalithi ephezulu ukuqinisekisa le nzuzo engaba khona.

4. Kungasiza ukukhulula ukuqunjelwa

Ukuqunjelwa kuyinkinga ejwayelekile ekhonjiswa ukunyakaza kwamathumbu kaningi nobunzima bokudlula indle.

Ukwanda kokudla uketshezi kuvame ukunconywa njengengxenye yenqubo yokwelashwa, futhi kunobunye ubufakazi bokusekela lokhu.

Ukusetshenziswa kwamanzi okuphansi kubonakala kuyingcuphe yokuqunjelwa kubantu abasha nabadala (,).

Ukwandisa i-hydration kungasiza ukunciphisa ukuqunjelwa.

Amanzi amaminerali angaba isiphuzo esizuzisa ngokukhethekile kulabo abaqunjelwe.

Ucwaningo luye lwabonisa ukuthi amanzi amaminerali acebile nge-magnesium ne-sodium ithuthukisa imvamisa yokuhamba kwamathumbu nokungaguquguquki kubantu abanokuqunjelwa (, 21).

Ukuphuza amanzi amaningi kungasiza ekuvimbeleni nasekunciphiseni ukuqunjelwa, ikakhulukazi kubantu ngokuvamile abangaphuzi amanzi anele.

5. Kungasiza ekwelapheni amatshe ezinso

Amatshe e-urinary ayizigaxa ezibuhlungu zekristalu yamaminerali akha ohlelweni lokuchama.

Isimo esivame kakhulu ngamatshe ezinso, akha ezinso.

Kunobufakazi obulinganiselwe bokuthi ukuphuza amanzi kungasiza ekuvimbeleni ukuphindeka kubantu abake bathola amatshe ezinso phambilini (22, 23).

Ukudla okuphezulu oketshezi kwandisa ivolumu yomchamo odlula ezinso. Lokhu kunciphisa ukuhlushwa kwamaminerali, ngakho-ke mancane amathuba okuthi akhanye futhi akhe ama-clumps.

Amanzi angasiza futhi ekuvimbeleni ukwakheka kokuqala kwamatshe, kepha izifundo ziyadingeka ukukuqinisekisa lokhu.

Ukwanda kokungenwa kwamanzi kubonakala kunciphisa ubungozi bokwakhiwa kwamatshe ezinso.

6. Isiza ukuvimbela ama-hangovers

I-hangover isho izimpawu ezingemnandi ezitholwa ngemuva kokuphuza utshwala.

Utshwala buyisidakamizwa, ngakho-ke bukukwenza ulahlekelwe amanzi amaningi kunalawo owasebenzisayo. Lokhu kungaholela ekuphelelweni amanzi emzimbeni (24,,).

Yize ukuphelelwa amanzi emzimbeni kungeyona imbangela eyinhloko yama-hangovers, kungadala izimpawu ezifana nokoma, ukukhathala, ikhanda elibuhlungu, nomlomo owomile.

Izindlela ezinhle zokunciphisa ama-hangovers ukuphuza ingilazi yamanzi phakathi kweziphuzo futhi okungenani ube nengilazi eyodwa enkulu yamanzi ngaphambi kokulala.

Ama-Hangovers ngokwengxenye abangelwa ukungabi namanzi, futhi amanzi okuphuza angasiza ekunciphiseni ezinye zezimpawu eziyinhloko ze-hangovers.

7.Ingasiza ukwehla kwesisindo

Ukuphuza amanzi amaningi kungakusiza wehlise isisindo.

Lokhu kungenxa yokuthi amanzi angakhuphula ukusutha futhi akhulise izinga lakho lokunciphisa umzimba.

Obunye ubufakazi busikisela ukuthi ukwanda kokudla amanzi kungakhuthaza ukulahleka kwesisindo ngokwandisa kancane imetabolism yakho, engakhuphula inani lamakhalori owashisayo nsuku zonke.

Ucwaningo lwango-2013 kwabesifazane abasebasha abangama-50 abanesisindo esikhulu ngokweqile lukhombisile ukuthi ukuphuza ama-ounces angu-16.9 (500 mL) amanzi izikhathi ezintathu ngosuku ngaphambi kokudla amasonto ayi-8 kuholele ekwehliseni okukhulu kwesisindo somzimba namafutha omzimba uma kuqhathaniswa nezilinganiso zabo zangaphambi kokufunda () .

Isikhathi sibalulekile futhi. Ukuphuza amanzi isigamu sehora ngaphambi kokudla yikhona okuphumelela kakhulu. Kungakwenza uzizwe ugcwele ngokwengeziwe ukuze udle amakhalori ambalwa (, 29).

Kokunye ukuhlola, ama-dieters aphuza ama-ounces angu-16.9 (0.5 litres) amanzi ngaphambi kokudla alahlekelwe isisindo esingu-44% ngaphezulu esikhathini esingamasonto ayi-12 kunama-dieters angaphuzanga amanzi ngaphambi kokudla ().

Okubalulekile

Ngisho nokuphelelwa ngamanzi emzimbeni okuncane kungakuthinta engqondweni nasemzimbeni.

Qiniseka ukuthi uthola amanzi anele usuku ngalunye, noma ngabe umgomo wakho uqobo ngama-ounces angama-64 (1.9 litres) noma inani elihlukile. Kungenye yezinto ezinhle kakhulu ongayenzela impilo yakho yonke.