Ukudonsa Amanzi Ngaso Sonke Isikhathi? Ungakugwema Kanjani Ukuphuza ngokweqile

-Delile

• Kuyini i-hydration efanele?
• Ukuthola amanzi anele nsuku zonke ngeminyaka
  
• Singakanani amanzi esingawaphatha?
• Kwenzekani uma uphuza amanzi amaningi?
• I-Hyponatremia vs. ukudakwa kwamanzi
• Ubani osengozini?
• Izimpawu ongazidinga ukunciphisa
• Ungahlala kanjani unamanzi ngaphandle kokuwenza ngokweqile
• Izimpawu zokuthi ufakelwe amanzi kahle
  
• Ukucatshangelwa okukhethekile

Kulula ukukholelwa ukuthi uma kukhulunywa nge-hydration, okuningi kuhlala kungcono njalo.

Sonke sizwile ukuthi umzimba wenziwe kakhulu ngamanzi nokuthi kufanele siphuze cishe izingilazi eziyisishiyagalombili zamanzi ngosuku.

Sitshelwa ukuthi ukuphuza amanzi amaningi kungasula isikhumba sethu, kupholise imikhuhlane yethu, futhi kusize ekwehliseni isisindo. Futhi wonke umuntu ubonakala ephethe ibhodlela lamanzi elikhulu elingasetshenziswa kulezi zinsuku, egcwalisa njalo. Ngakho-ke, akufanele ngabe sihleka i-H2O ngawo wonke amathuba?

Akunjalo ngempela.

Yize ukuthola amanzi anele kubaluleke kakhulu empilweni yakho yonke, kungenzeka futhi (yize kungavamile) ukusebenzisa kakhulu.

Ukwehla kwamanzi emzimbeni kungahlala kukhanya, kepha ukweqisa emzimbeni futhi inemiphumela emibi kakhulu yezempilo.

Nakhu okwenzekayo lapho uphuza amanzi amaningi, osengozini, nokuthi ungaqinisekisa kanjani ukuthi uhlala kahle - kodwa hhayi ngokweqile - unamanzi.

Kuyini i-hydration efanele?

Ukuhlala u-hydrated kubalulekile emisebenzini yomzimba efana nomfutho wegazi, ukushaya kwenhliziyo, ukusebenza kwemisipha, kanye nokuqonda.

Kodwa-ke, "i-hydration efanele" idume kanzima ukuyichaza. Izidingo zamanzi zihluka ngobudala, ubulili, ukudla, izinga lomsebenzi, kanye nesimo sezulu.

Izimo zezempilo ezifana nesifo sezinso nokukhulelwa nakho kungashintsha inani lamanzi umuntu okufanele awaphuze usuku ngalunye. Imithi ethile ingathinta ibhalansi yomzimba, futhi. Ngisho nezidingo zakho ze-hydration zingashintsha usuku nosuku.

Ngokuvamile, ochwepheshe abaningi bancoma ukubala uhhafu wesisindo sakho nokuphuza lelo nani lama-ounces ngosuku. Isibonelo, umuntu ongamakhilogremu ayi-150 angalwela ukuthola ingqikithi yansuku zonke yama-oun angu-75 (oz.), Noma ama-2.2 litres (L).

I-Institute of Medicine iphinde inikeze imihlahlandlela yokusetshenziswa kwamanzi okwanele ezinganeni nakubantu abadala.

Ukuthola amanzi anele nsuku zonke ngeminyaka

• Izingane ezineminyaka engu-1 kuya ku-3: 1.3 L (44 oz.)
• Izingane ezineminyaka engu-4 kuya ku-8: 1.7 L (57 oz.)
• Abesilisa abaneminyaka engu-9 kuya ku-13: 2.4 L (81 oz.)
• Abesilisa abaneminyaka engu-14 kuya ku-18: 3.3 L (112 oz.)
• Abesilisa abaneminyaka engu-19 nangaphezulu: 3.7 L (125 oz.)
• Abesifazane abaneminyaka engu-9 kuya ku-13: 2.1 L (71 oz.)
• Abesifazane abaneminyaka engu-14 kuya ku-18: 2.3 amalitha (78 oz.)
• Abesifazane abaneminyaka engu-19 nangaphezulu: 2.7 L (91 oz.)

Lezi zimali ezihlosiwe azibandakanyi kuphela amanzi nolunye uketshezi oliphuzayo, kodwa namanzi avela emithonjeni yokudla. Ukudla okuningi kunganikeza iziphuzo. Ukudla okufana nesobho kanye nama-popsicles yimithombo ebonakalayo, kepha izinto ezingabonakali kangako njengezithelo, imifino, nemikhiqizo yobisi nayo iqukethe inani elikhulu lamanzi.

Ngakho-ke, awudingi ukufaka i-chug H2O kuphela ukuze uhlale unamanzi. Eqinisweni, olunye uketshezi lungaqukatha izakhamzimba ezidingekayo ongazitholi emanzini avamile abalulekile empilweni yakho.

Singakanani amanzi esingawaphatha?

Ngenkathi sonke sidinga amanzi amaningi ukugcina impilo enhle, umzimba unemikhawulo yawo. Ezimweni ezingavamile, ukulayisha ngokweqile kuketshezi kungahle kube nemiphumela eyingozi.

Ngakho-ke, kungakanani okuningi kakhulu? Ayikho inombolo enzima, ngoba izinto ezifana nobudala nezimo zezempilo ezazikhona zingadlala indima, kepha kunomkhawulo ojwayelekile.

"Umuntu ojwayelekile onezinso ezijwayelekile angaphuza [cishe] amalitha amanzi ayi-17 (amabhodlela angama-34 16 oz.) Uma ephuzwa kancane ngaphandle kokushintsha i-serum sodium," kusho isazi se-nephrologist uDkt. John Maesaka.

"Izinso zizokhipha wonke amanzi amaningi ngokweqile ngokushesha," kusho uMaesaka. Kodwa-ke, umthetho jikelele ngukuthi izinso zingakhipha kuphela ilitha elilodwa ngehora. Ngakho-ke ijubane umuntu aphuza ngalo amanzi nalo lingashintsha ukubekezelelana komzimba kwamanzi ngokweqile.

Uma uphuza kakhulu ngokweqile, noma izinso zakho zingasebenzi kahle, ungafinyelela esimweni sokuchithwa ngokweqile ngokushesha.

Kwenzekani uma uphuza amanzi amaningi?

Umzimba ulwela ukugcina njalo isimo sokulinganisela. Ingxenye eyodwa yalokhu isilinganiso sesiketshezi kuma-electrolyte egazini.

Sonke sidinga inani elithile lama-electrolyte afana ne-sodium, i-potassium, i-chloride, ne-magnesium egazini lethu ukugcina imisipha yethu isebenza, uhlelo lwezinzwa lusebenza, namazinga womzimba we-acid-base.

Uma uphuza amanzi amaningi, angaphazamisa lesi silinganiso esibucayi futhi alahle ibhalansi - okungukuthi, akumangalisi, akuyona into enhle.

I-electrolyte ekhathazeka kakhulu ngokweqile ngokweqile yi-sodium. Uketshezi oluningi kakhulu luzonciphisa inani le-sodium egazini, okuholele emazingeni aphansi ngokungajwayelekile, abizwa nge-hyponatremia.

Izimpawu ze-hyponatremia zingaba mnene ekuqaleni, njengokuzwa isicanucanu noma ukuqunjelwa. Izimpawu zingaba nzima, ikakhulukazi lapho amazinga e-sodium ehla ngokuzumayo. Izimpawu ezinkulu zifaka:

• ukukhathala
• ubuthakathaka
• ukungazinzi okungazinzile
• ukucasuka
• ukudideka
• ukudlikizela

I-Hyponatremia vs. ukudakwa kwamanzi

Kungenzeka ukuthi uzwile igama elithi "ukudakwa kwamanzi" noma "ubuthi bamanzi," kepha lokhu akuyona into efanayo ne-hyponatremia.

"I-Hyponatremia isho nje ukuthi i-serum sodium iphansi, ichazwa njengengaphansi kuka-135 mEq / litre, kepha ukudakwa kwamanzi kusho ukuthi isiguli sinezimpawu ze-sodium ephansi," kuphawula uMaesaka.

Uma kungalashwa, ukudakwa kwamanzi kungaholela ekuphazamisekeni kobuchopho, ngoba ngaphandle kwesodium yokulawula ukulingana koketshezi ngaphakathi kwamaseli, ubuchopho bungakhukhumala bube sezingeni eliyingozi. Ngokuya ngezinga lokuvuvukala, ukudakwa kwamanzi kungaholela ku-coma noma nokufa.

Akuvamile futhi kunzima impela ukuphuza amanzi anele ukufika kuleli qophelo, kodwa ukufa ngokuphuza amanzi amaningi kungenzeka ngokuphelele.

Ubani osengozini?

Uma uphilile, akunakwenzeka ukuthi uzoba nezinkinga ezinkulu ngenxa yokuphuza amanzi amaningi.

“Izinso zethu zenza umsebenzi oncomekayo ekususeni uketshezi oluningi emzimbeni wethu ngenqubo yokuchama,” kusho isazi sokudla uJen Hernandez, RDN, LD, ogxile ekwelapheni isifo sezinso.

Uma uphuza amanzi amaningi ngomzamo wokuhlala unamanzi amaningi, maningi amathuba okuthi uzodinga uhambo lokuya njalo endlini yangasese kunokuya e-ER.

Noma kunjalo, amaqembu athile abantu asengozini enkulu ye-hyponatremia nokudakwa kwamanzi. Elinye iqembu elinjalo ngabantu abanesifo sezinso, ngoba izinso zilawula ibhalansi yoketshezi namaminerali.

"Abantu abanezifo zezinso esezihambile bangaba sengozini yokweqisa ngokweqile, ngoba izinso zabo azikwazi ukukhipha amanzi amaningi," kusho uHernandez.

Ukweqisa ngokweqile emzimbeni kungenzeka futhi kubasubathi, ikakhulukazi labo ababamba iqhaza emicimbini yokukhuthazela, njengama-marathons, noma lapho kushisa khona.

"Abasubathi abaqeqesha amahora amaningi noma ngaphandle bavame ukuba sengozini enkulu yokweqisa ngokweqile ngokungabeki ama-electrolyte afana ne-potassium ne-sodium," kusho uHernandez.

Abasubathi kufanele bakhumbule ukuthi ama-electrolyte alahlekile ngomjuluko awakwazi ukushintshwa ngamanzi wodwa. Isiphuzo sokushintsha i-electrolyte kungaba yindlela engcono kunamanzi ngesikhathi sokuzivocavoca okude.

Izimpawu ongazidinga ukunciphisa

Izimpawu zokuqala zokweqisa ngokweqile emzimbeni zingaba lula njengezinguquko emikhubeni yakho yokugezela. Uma uzithola udinga ukuchama kaningi kuze kuphazamise impilo yakho, noma uma kufanele uhambe izikhathi eziningi phakathi nobusuku, kungahle kube yisikhathi sokunciphisa ukudla kwakho.

Umchamo ongenambala ngokuphelele kungenye inkomba ongahle uyenze ngokweqile.

Izimpawu ezibonisa inkinga yokweqisa ngokweqile emzimbeni zibandakanya lezo ezihambisana ne-hyponatremia, enjenge:

• isicanucanu
• ukudideka
• ukukhathala
• ubuthakathaka
• ukulahleka kokuxhumanisa

Uma ukhathazekile, khuluma nodokotela wakho. Bangakwazi ukwenza ukuhlolwa kwegazi ukuhlola amazinga akho e-serum sodium futhi bancome ukwelashwa uma kudingeka.

Ungahlala kanjani unamanzi ngaphandle kokuwenza ngokweqile

Akungabazeki ukuthi ngabe likhona yini iqiniso kule nkolelo ethi, "Uma womile, usuvele uphelelwe amanzi emzimbeni." Noma kunjalo, impela kuwumqondo omuhle ukuphuza lapho uzizwa womile futhi ukhetha amanzi kaningi ngangokunokwenzeka. Vele uqiniseke ukuthi uyashesha.

UHernandez uthi: “Lwela ukuphuza amanzi kancane usuku lonke kunokuba ulinde isikhathi eside bese ubeka phansi ibhodlela noma ingilazi yonke ngasikhathi sinye. Qaphela ikakhulukazi ngemuva kokuzivocavoca okude nokujulukayo. Noma ukoma kwakho kuzizwa kungacimi, melana nesifiso sokufaka ibhodlela ngemuva kwebhodlela.

Ukushaya indawo emnandi yokungenisa uketshezi, abanye abantu bakuthola kuwusizo ukugcwalisa ibhodlela ngokudla okwanele okunconyiwe futhi bakuphuze kancane usuku lonke. Lokhu kungasiza kakhulu labo abalwela ukuphuza ngokwanele, noma ukumane babone inani elifanele lansuku zonke.

Kwabaningi, noma kunjalo, kuyasebenza kakhulu ukuqapha umzimba ngezimpawu ze-hydration eyanele kunokugxila ekushayeni inani elithile lamalitha ngosuku.

Izimpawu zokuthi ufakelwe amanzi kahle

• ukuchama kaningi (kepha hhayi ngokweqile)
• umchamo ophuzi okhanyayo
• ikhono lokukhiqiza umjuluko
• ukuqina kwesikhumba okujwayelekile (isikhumba sibuyela emuva lapho sicindezelwe)
• ngizizwe ngisuthi, angomi

Ukucatshangelwa okukhethekile

Uma unesifo sezinso noma esinye isimo esithinta amandla omzimba wakho wokukhipha amanzi amaningi, kubalulekile ukulandela imihlahlandlela yokungenisa uketshezi kudokotela wakho. Bangakwazi ukuhlola kangcono impilo yakho kanye nezidingo zakho. Ungayalwa ukuthi unciphise ukusebenzisa kwakho amanzi ukuvimbela ukungalingani okuyingozi kwe-electrolyte.

Ngokwengeziwe, uma ungumdlali - ikakhulukazi ubamba iqhaza emicimbini yokukhuthazela efana nokugijima kwe-marathon noma ukuhamba ngebhayisikili okude - izidingo zakho ze-hydration ngosuku lomjaho zibukeka zihlukile kunosuku olujwayelekile.

"Ukuba necebo le-hydration elenzelwe umuntu ngamunye ngaphambi kokujaha umcimbi omude kubalulekile," kusho udokotela wemithi yezemidlalo uJohn Martinez, MD, osebenza njengodokotela onsite for Ironman triathlons.

“Yazi isilinganiso sakho sokujuluka esihlobene nokuthi kudingeka uphuze kangakanani ukuze ugcine umfutho ojwayelekile. Indlela enhle ukukala isisindo somzimba ngaphambi nangemva kokuzivocavoca. Ukuguqulwa kwesisindo ukulinganisa okunzima mayelana nenani loketshezi olulahlekile ekujulukeni, emchameni nasekuphefumuleni. Iphawundi ngalinye lokwehlisa isisindo lilingana nepuninti elilodwa (16 lamagremu) lokulahleka koketshezi. ”

Yize kubalulekile ukwazi amazinga akho okujuluka, awudingi ukukhathazeka ngokweqile nge-hydration ngenkathi uzivocavoca.

"Izincomo zamanje ukuphuza ukoma," kusho uMartinez. "Awudingi ukuphuza kuzo zonke iziteshi zosizo ngesikhathi somjaho uma ungekho womile."

Qaphela, kodwa ungacabangi ngokweqile.

Okokugcina, yize kuyinto ejwayelekile ukoma ngezikhathi ezithile usuku lonke (ikakhulukazi lapho kushisa), uma uqaphela ukuthi uzizwa unesidingo sokuphuza njalo, bheka udokotela wakho. Lokhu kungaba uphawu lwesimo esidinga ukwelashwa.

USarah Garone, NDTR, ungumbhali wezokudla, umbhali wezempilo ozimele, kanye ne-blogger yokudla. Uhlala nomyeni wakhe nezingane ezintathu eMesa, e-Arizona. Mthole ebelana ngolwazi lwezempilo nokudla okunomsoco futhi (ikakhulukazi) izindlela zokupheka ezinempilo ku-A Love Letter to Food.