Ungaphila Isikhathi Eside Kangakanani Ngaphandle Kokudla noma Amanzi?

-Delile

• Yini Ebaluleke Kakhulu: Ukudla noma Amanzi?
• Kwenzekani Emzimbeni Wakho Uma Ungakutholi Ukudla Okwanele Noma Amanzi?
• Wazi Kanjani Uma Ulambile?
• Ungaphila Kanjani Ngaphandle Kokudla noma Amanzi
• Buyekeza kwe-

Ngaphezu kwamasonto amabili kudukile abafana nomqeqeshi webhola lezinyawo eThailand, imizamo yokutakula ekugcineni yabakhipha bephephile emhumeni owawunezikhukhula abawuthola ngoJulayi 2. Leli qembu laliye ukuyobheka imihume yaseTham Luang eChiang Rai ngo NgoJuni 23 futhi bavaleleka ngemuva kwezikhukhula zeziphepho ezibangele ukuthi amazinga amanzi emhumeni akhuphuke kakhulu. Abatakuli bagcine bekhiphe amalungu eqembu okugcina, wonke asaphila, isimanga ngemuva kokusinda cishe izinsuku eziyisishiyagalolunye ngaphansi komhlaba ngaphandle kokudla namanzi ahlanzekile.

Kuyinganekwane emangalisayo, ethusayo ekwenza uzibuze ukuthi: Koze kube nini can uhamba ungenakudla namanzi? Ngeshwa, ayikho impendulo eqondile. "Isikhathi sokusinda besizoncika ezintweni ezahlukahlukene ezifana nesimo sokuqala se-hydration, ubukhulu bomzimba, isisindo somzimba omncane, isisindo samafutha, isilinganiso somzimba, kanye nanoma yimuphi umsebenzi womzimba," kuchaza uWhitney Linsenmeyer, Ph.D., RD, okhulumela i-Academy of I-Nutrition and Dietetics kanye nomfundisi eMnyangweni Wezokudla Okunempilo Nezokudla e-Saint Louis University.

"Ngokujwayelekile, abantu abadala bangakwazi ukuhlala izinsuku ezimbalwa (mhlawumbe kuze kube isonto) ngaphandle koketshezi kanye namasonto ambalwa kuya cishe ezinyangeni ezimbili ngaphandle kokudla," kusho uLiz Weinandy, udokotela wezokudla obhalisiwe e-Ohio State University Wexner Medical Center. Ngenxa yokuthi izifundo zesayensi ngalesi sihloko zizobe zingekho emthethweni (lena indlala esikhuluma ngayo), ulwazi olutholakalayo luvela ezimweni lapho abantu bebanjwe yizinhlekelele zemvelo noma izimo ezifana nalezi iqembu lebhola lezinyawo laseThailand elizithole likusona, usho kanje.

Yini Ebaluleke Kakhulu: Ukudla noma Amanzi?

Ngokuvamile abantu bangahlala isikhathi eside ngaphandle kokudla kunangaphandle koketshezi. Ucwaningo olulodwa olusekelwe emibikweni ye-anecdotal futhi lwashicilelwa kujenali Archiv Fur Kriminologie wathi abantu bangakwazi ukungadli noma ukuphuza izinsuku eziyisishiyagalombili kuya kwezingu-21, kepha uma umuntu enqatshelwa ukudla kuphela, angaphila kuze kube izinyanga ezimbili. Futhi ucwaningo lushicilelwe ku Ijenali Yezokwelapha yaseBrithani basebenzise imininingwane evela ezitelekeni zokulamba ukuthola ukuthi abantu bangahlala izinsuku ezingama-21 kuya kwezingama-40 ngaphandle kokudla ngaphambi kokuthola izimpawu ezisongela impilo.

Kodwa ngenxa yokuthi umzimba wakho ungamaphesenti angama-60 wamanzi, kubaluleke kakhulu ukuze uphile isikhathi esifushane ukuze ubeke uketshezi kuqala. "Izitho eziningi emzimbeni wakho zidinga uketshezi olwanele ukuze lungene kahle ukuze lusebenze," kusho uWeinandy. "Ingqondo yakho, inhliziyo, amaphaphu, izinso, nemisipha kudinga kakhulu amanzi anele ukuze asebenze kahle. Uma usuqala ukuphelelwa amanzi emzimbeni, awukwazi ukucabanga kahle. Lokho akubangelwa nje kuphela ukulahleka ketshezi kodwa futhi nokulahlekelwa okubalulekile ama-electrolyte afana ne-potassium ne-sodium, adingekayo ekusebenzeni kahle kwemisipha-ikakhulukazi uma kukhulunywa ngenhliziyo yakho. "

Kwenzekani Emzimbeni Wakho Uma Ungakutholi Ukudla Okwanele Noma Amanzi?

Ngaphandle kwezakhamzimba ezibalulekile ezivela ekudleni nasemanzini, umzimba wakho uzoqala ukuhamba ngezinguquko zomzimba ezaziwa ngokuthi 'umjikelezo osheshayo,' kusho uLinsenmeyer. "Isimo sokudla ngokuvamile sihlala amahora amathathu ngemva kokudla; ​​isimo se-postabsorptive singahlala noma yikuphi kusukela emahoreni amathathu kuya kwayi-18 ngemva kokudla; ​​isimo sokuzila sithatha cishe amahora angu-18 kuya kwangu-48 ngaphandle kokuthola ukudla okwengeziwe; isimo sendlala sihlala kusukela kwamabili. ezinsukwini ezilandela ukudla kuze kube amasonto ambalwa, "uyachaza.

Lokho kusho ukuthi lapho umzimba wakho ubona ukuthi awutholi ukondleka okwengeziwe, kuzoqala ukuzivumelanisa nesimo sakho bese usebenzisa imithombo ehlukene njengophethiloli. Esikhathini esiningi, umzimba wakho usebenzisa i-glucose ukuthola amandla, kepha uma lawo mazinga esephelile, "ngesikhathi sokuzila, izitolo zamaprotheni zomzimba zisebenza njengomthombo omkhulu wamandla; ngesikhathi sendlala, sibona ukushintshwa kwamandla kaphethiloli ekusebenziseni ngokuyinhloko izitolo zamafutha ngomzamo wokugcina isisindo somzimba omncane, "kusho uLinsenmeyer. (Ngokuthakazelisayo, ukudla kwe-keto kwaziwa nangokususa umthombo wamandla usuke ku-carbs uye emafutheni nge-ketosis. Ingabe lokho kusho ukuthi ukudla keto okungenangqondo okukuhlanyayo akukuhle kuwe?)

Imisipha empeleni igcina amanzi amaningi kunamafutha, kuchaza uWeinandy, okwenza ukulondolozwa kwesisindo somzimba esinciphile kubalulekile kumuntu ongena kumodi yendlala. Kepha uma uqala ukushisa amafutha ikakhulukazi amandla-izwe elibizwa nge-ketosis-kulapho-ke ukungondleki kuba yinkinga enkulu, ngoba "akukho kudla kwamavithamini, amaminerali, nama-electrolyte," usho njalo. Umzimba wakho awukwazi ukugcina inani elibalulekile lezakhamzimba ezibalulekile njengamavithamini B novithamini C isikhathi esingaphezu kwezinsuku ezimbalwa, futhi ukungabi namandla kuzo kuzothinta amandla akho nempilo yakho yonke. "

Wazi Kanjani Uma Ulambile?

Yebo, uzolamba-enye yezinto zokuqala abafana baseThailand abazisho kubahlengi babo ukuthi "Yidla, yidla, yidla, ubatshele ukuthi silambile." Kodwa akukhona nje ukulamba okungakukhomba ukuthi isimo sakho sibi kangakanani. "Ukuntuleka koketshezi kuzoba nomthelela omkhulu emzimbeni wakho," kusho uWeinandy. “Uzoqala ukuphelelwa amanzi emzimbeni, kanti nomfutho wegazi lakho uzokwehla ngenxa yokuncipha komthamo wegazi njengoba umzimba wakho ngokwemvelo uzama ukonga amanzi,” okungagcina kubangele isifo sohlangothi, isifo senhliziyo, nokuhluleka kwezinso. (Funda kabanzi mayelana nokuthi ukuphelelwa ngamanzi emzimbeni kuyithinta kanjani ingqondo nomzimba wakho.)

“Lapho umzimba womuntu usesimweni sokulamba kanye/noma ukuphelelwa amanzi emzimbeni isikhathi eside, izimpawu zibuye zihlanganisa ukwehla kwezinga lokugayeka kokudla ukudla, ukuwohloka kwezitolo zamaprotheni, ukungalingani kwama-hormone, ukukhathala, ikhanda elibuhlungu elibuhlungu, isiyezi, ukuquleka, ukudideka, nobunzima bokugxilisa ingqondo, kusho uLinsenmeyer. .

Leso sifundo esivela ku BMJ kuphinde kwabikwa ukuthi isibonakaliso esikhulu sokukhubazeka ngesikhathi sendlala ukuzizwa uphela amandla futhi unesiyezi, futhi, cishe kuzo zonke izimo, bathole nokuthi abantu banezilinganiso zenhliziyo eziphansi ngokungajwayelekile, izingqinamba ze-thyroid, ubuhlungu besisu, nokudangala.

Ungaphila Kanjani Ngaphandle Kokudla noma Amanzi

Ngenkathi izinto eziningi zingasalawuleki kwakho uma uzithola uvaleleke ngaphakathi, uthi, umhume ogcwele amanzi, kunezinto ezimbalwa ezingakusiza uphile isikhathi eside.

Okubaluleke kakhulu, ufuna ukunciphisa ukuvivinya umzimba. "I-basal metabolism yomuntu ingamandla adingekayo ukugcina ukusebenza komzimba okujwayelekile, okungukuthi ukusebenza kwengqondo nokuphefumula," kusho uLinsenmeyer. "Noma yikuphi ukuvivinya umzimba kudinga amandla engeziwe angaphezu kwe-basal metabolism yomuntu, ngakho-ke, ngokombono, ukunciphisa umsebenzi womzimba kunganciphisa ingqikithi yezidingo zamandla," okungasiza umzimba wakho wonge amandla lapho ungawatholi amandla engeziwe ekudleni noma emanzini.

Uzophinde ufune ukuzigcina upholile ngangokunokwenzeka, noma ngabe lokho kusho ukuthola indawo epholile ukulinda ukutakulwa noma ukuzigcina ungajuluki. "Silahlekelwa ngamanzi ngomchamo, ukujuluka, nokuphefumula, ngakho-ke akunakwenzeka ukuwagcina wonke-kodwa imizimba yethu izozama ukunciphisa inani elishiyayo," kusho uWeinandy, nanoma yini ongayenza ukusiza umzimba wakho ukwenza lokho kuzosiza ukusinda kwakho.

Buyekeza kwe-