Izindlela Ezihamba phambili Zokuhlala Unamanzi Usuku Lonke

-Delile

• Okudingayo Ukuze Ukwazi Ngamanzi Namanzi
• Indlela Engcono Kakhulu Yokuhlala Une-hydrated Ngamanzi
• Indlela Engcono Kakhulu Yokuhlala Unamanzi Ngokudla
• Buyekeza kwe-

Akunangqondo ukuthi udinga amanzi amaningi, ikakhulukazi ngemva kokucwiliswa kubhodisi wakho wezemidlalo ngesikhathi sokujima. Kodwa ungase ungagxili ngokwanele. Eqinisweni, ngokwesilinganiso, abantu baseMelika baphuza izingilazi ezingaphezu kwezine ngosuku, okuyithonsi ebhakedeni. Ukuzishayela kungathinta ukuzivocavoca umzimba kwakho, isisindo sakho - ngisho namandla akho obuchopho. Kungani? Cishe lonke uhlelo emzimbeni luthembele ku-H2O, kusho uLawrence Armstrong, Ph.D., uprofesa wezokuzivocavoca umzimba nezemvelo eHuman Performance Laboratory e-University of Connecticut. Amanzi avikela futhi anikeze izitho zethu izitho zomzimba, ahambise izakhi kumaseli ethu futhi asisize sihlale sinamandla futhi sicijile ngokomqondo. Kubuye kulinganise izinga lama-electrolyte — amaminerali afana ne-sodium ne-potassium — emzimbeni wakho ukuze imisipha yakho isebenze kahle. (Kodwa udinga iziphuzo ze-electrolyte ukuze uhlale u-hydrated?)

Kodwa-ke, ncamashi ukuthi kufanele uphuze kangakanani kuyinkinga eshelelayo. I-Institute of Medicine inikela ngebhola le-ballpark lama-ounces angama-91 ngosuku kwabesifazane, okubandakanya amanzi owathola ekudleni. Futhi-ke kukhona umthetho ojwayelekile wezingilazi eziyisishiyagalombili ngosuku. Kepha akukho kulezi zimiso ezilungele wonke umuntu, kusho ochwepheshe. Lokho kungenxa yokuthi ungase ube nezidingo zamanzi ezihlukile kunezowesifazane osemshinini wokunyathelisa eduze kwakho. Ngaphandle kwalokho, izidingo zakho zamanzi zishintsha usuku olulodwa luye kolandelayo kuye ngokuthi usebenzise kanzima kangakanani, uma uzuzile noma wehlisile isisindo, ama-hormone akho akwenzelani nokuthi wenzani nganoma yisiphi isikhathi. "Sinohlelo lwamanzi oluguquguqukayo noluyinkimbinkimbi emizimbeni yethu, oluguquka njalo ehoreni losuku," kuchaza u-Armstrong. "Yingakho ingekho imali ephelele."

Indlela engcono kakhulu yokuhlala u-hydrated iqala ngokunquma ukuthi angakanani amanzi owadingayo ngosuku oluzayo ukuzikala ekuseni, esho. Ukuze uthole isisindo sakho se-H2O esijabulisayo, phuza lokho ozizwa kuyinani elanele (kuze kube yilapho ukoma kwakho kwanelisekile futhi upeyi wakho ungumbala okhanyayo; kuba mnyama uma uphelelwe amanzi emzimbeni) nsuku zonke isonto elilodwa. Njalo ekuseni, zilinganise ngesikali sedijithali into yokuqala ngemuva kokuchama. Thatha isilinganiso sezinombolo ezintathu ezifanayo kakhulu — leso isisindo sakho sokuqala lapho ufuthwe kahle. Kusukela lapho kuqhubeke, nyathela esikalini njalo ekuseni, futhi "uma ulula iphawundi, phuza ama-ounces angu-16 ngalolo suku," kusho u-Armstrong.

Okudingayo Ukuze Ukwazi Ngamanzi Namanzi

1. Awudingi ukuthi ugeze igaloni le-H2O phakathi neseshini yakho yokuzivocavoca.

Kubonakala kuyindlela engcono kakhulu yokuhlala u-hydrated ngesikhathi seseshini yokuzivocavoca ejulukile, kodwa uma uzivocavoca ngokukhulu ukushesha isikhathi esingaphansi kwehora, udinga kuphela ukuphuza okwanele ukuze wanelise ukoma kwakho. Uma uhamba ihora noma ngaphezulu noma uzivocavoca ngaphansi kwezimo ezishisayo, zikale ngaphambi nangemuva kokuzivocavoca bese uphuza ama-ounces amanzi angu-16 ngephawundi ngalinye elilahlekile.

2. Amanzi angenza ukujima kwakho kuthuthuke.

I-Plain H2O izokuhambisa kahle kahle ngesikhathi sokujuluka okujwayelekile ukuze uthole okuhle kunqubo yakho ejwayelekile. Uma ukhetha ukunambitheka kwamanzi kakhukhunathi, noma kunjalo, yilungiselele. Iqukethe ama-carbs, angasiza ukukunika into yokugibela. Uma untula izakhi ezithile, amavithamini angasiza ekuthuthukiseni ukusebenza kwakho. Uma kunjalo, zama amanzi athuthukiswe ngamavithamini. (Okuhlobene: Ukuphuza I-Beer Post-Run Kuthola Isitembu Sokuvunywa Kwe-Hydration)

3. Gcina amanzi akho efrijini ngaphambi kokuzivocavoca umzimba.

I-H2O ebandayo ingcono ekusebenzeni kwakho kunamanzi asezingeni lokushisa legumbi. Ocwaningweni lwaseBrithani, abantu ababephuza kakhulu ngaphambi nangesikhathi sokujuluka kwamabhayisikili bakwazile ukuqhubeka isikhathi eside kakhulu kunalabo abaphuza isiphuzo sabo ngesikhathi esifudumele, mhlawumbe ngenxa yokuthi ama-ice sips agcina amazinga okushisa emizimba aphansi.

4. Amanzi okuphuza angakusiza wehlise isisindo.

Ukuthumela ngaphambi kokudla kusize ama-dieters ukuba adle ama-calories angama-90 ngaphansi kokudla ngakunye, ngokusho kocwaningo lwamuva. Futhi, amanzi abandayo angase abe ukukhetha okungcono; ucwaningo luthole ukuthi ushisa amakholori athe xaxa ngemva kokuwaphuza, mhlawumbe ngenxa yokuthi umzimba wakho uchitha amandla ukuze ushise amanzi.

5. I-H2O ilungele isikhumba sakho.

“I-hyaluronic acid esesikhunjeni sakho imunca amanye amanzi owaphuzayo,” kusho uDoris Day, MD, udokotela wesikhumba eNew York City. "Lokhu kuyinikeza ukunwebeka kwayo nokudlidliza." Kepha asikho isidingo sokufaka ulwandle lwezinto. "Uma i-hyaluronic acid isimunce konke okusemandleni, uzomane uchame konke okunye," kusho uDkt. Day. Umthetho ongcono kakhulu wesithupha: Uma isikhumba sakho singabuyeli emuva ngokushesha lapho usincinza, phuza.

6. Umkhuba wakho weStarbucks awukuncishi amandla emzimbeni.

Kuyavela ukuthi ukunciphisa ikhofi akuyona indlela engcono yokuhlala unamanzi. I-caffeine iyi-diuretic emnene, kodwa ayiholeli ekuphelelweni kwamanzi emzimbeni, ngokusho kocwaningo luka-Armstrong. Ungakwazi ngisho nokubala iziphuzo ezine-caffeine ngokuya kuketshezi oluthola ngokuphelele, kusho uLauren Slayton, RD, umbhali we Incwadi Encane Encane kanye nomsunguli weFoodtrainers eNew York City. Ama-ounces ayisishiyagalombili ekhofi alingana cishe nama-ounces amane amanzi.

7. Kungenzeka ukuthi uphuze amanzi amaningi.

Lokhu kungaba yinkinga enkulu kubasubathi abakhuthazelayo, ikakhulukazi abesifazane, abancane kunabesilisa ngakho-ke banamanzi amancane emizimbeni yabo, kusho uTimothy Noakes, MD, umqondisi ocwaningweni lokuzivocavoca isayensi nemithi yezemidlalo eMnyangweni Wezabantu. iNyuvesi yaseKapa. Ukuphuza amanzi amaningi kungadala isimo esibizwa ngokuthi yi-hyponatremia, lapho amazinga e-sodium egazini ehla kakhulu futhi amaseli obuchopho nezicubu ziba nokuvuvuka, okuholela enhlizweni, ukudideka, ukuquleka, ikhoma nokufa imbala. Kepha lesi simo asivamile. I-gymgoer evamile, noma ngisho ne-triathlete ephuza kuphela ukuze iqede ukoma, mancane amathuba okuba idle amanzi amaningi kunokuba umzimba wayo ukwazi ukuwaphatha, kusho uDkt. Noakes.

Indlela Engcono Kakhulu Yokuhlala Une-hydrated Ngamanzi

• Gcoba i-H20 yakho ukuze uthole ukunambitheka okungeziwe kanye nokugeleza kwamanzi. Faka izingcezu zezithelo, ezinjengolamula, umcako, newolintshi, esitsheni samanzi bese usifaka esiqandisini. (Okuhlobene: Ama-8 Recipes Amanzi Afakiwe Ukuthuthukisa i-H2O Yakho)
• Faka iqhwa likakhukhunathi. Gcwalisa itreyi lakho le-ice cube ngamanzi kakhukhunathi, bese uphonsa ama-cubes engilazini yakho ukunikeza amanzi ukunambitheka okunambitheka kancane.
• Sip amanzi angenaphunga angenashukela. Ama-flavour amnandi ku-Hint (ikhabe, ipheya, noma ikhukhamba) kanye ne-Ayala's Herbal Water ekhazimulayo (ikhasi lesinamoni-wolintshi noma ikhasi le-ginger-lemon) kwenza ukuthi ukoma kwakho kunciphe.

Indlela Engcono Kakhulu Yokuhlala Unamanzi Ngokudla

Lokhu kudla kuyindlela emnandi futhi elula yokufaka ukudla kwakho kwe-H2O ngaphandle kokushaya ibhodlela.

• 1 inkomishi yenkukhu isobho le-noodle = 8 oz. (noma enye yalezi zinhlayiya ezihlwabusayo zamathambo.)
• 1 inkomishi ephekwe i-zucchini ephekiwe = 6 oz.
• I-apula elilodwa eliphakathi = 6 oz.
• 1 inkomishi ye-cantaloupe cubes = 5 oz.
• 1 inkomishi yamakhabe amakhabe = 5 oz.
• 1 inkomishi yama-cherry utamatisi = 5 oz.
• 1 inkaba encane ewolintshi = 4 oz.
• 10 izaqathe zezingane eziphakathi = 3 oz.
• 1 inkomishi ye-broccoli florets eluhlaza = 2 oz.

Buyekeza kwe-