Ungakanani Amanzi Okufanele Uphuze Ngosuku?

-Delile

• Udinga amanzi angakanani?
• Ingabe ukungena kwamanzi kuthinta amazinga wamandla nokusebenza kobuchopho?
• Ingabe ukuphuza amanzi amaningi kukusiza wehlise isisindo?
• Ngabe amanzi amaningi ayasiza ukuvimbela izinkinga zempilo?
• Ingabe ezinye izikhukhula zibala inani lakho?
• Izinkomba ze-hydration
• Okubalulekile

Umzimba wakho ungamaphesenti angama-60 amanzi.

Umzimba uhlala ulahlekelwa ngamanzi usuku lonke, ikakhulukazi ngomchamo nangomjuluko kodwa futhi nasemisebenzini ejwayelekile yomzimba njengokuphefumula. Ukuvikela ukuphelelwa amanzi emzimbeni, udinga ukuthola amanzi amaningi esiphuzweni nasekudleni nsuku zonke.

Kunemibono eminingi eyehlukene yokuthi kufanele uphuze amanzi angakanani nsuku zonke.

Ochwepheshe bezempilo bavame ukuncoma izingilazi eziyisishiyagalombili zama-ounce, ezilingana cishe namalitha ama-2, noma uhhafu wamalitha ngosuku. Lokhu kubizwa ngokuthi umthetho we-8 × 8 futhi kulula kakhulu ukuwukhumbula.

Kodwa-ke, abanye ochwepheshe bakholelwa ukuthi udinga ukuphuza amanzi njalo usuku lonke, noma ngabe awomile.

Njengakwezinto eziningi, lokhu kuya ngomuntu ngamunye. Izici eziningi (ngaphakathi nangaphandle) ekugcineni zithinta ukuthi udinga amanzi angakanani.

Lo mbhalo ubheka ezinye zezifundo zokungenisa amanzi ukuhlukanisa amaqiniso nezindaba eziqanjiwe futhi uchaze ukuthi ungahlala kanjani u-hydrated kahle ngezidingo zakho ngazinye.

Udinga amanzi angakanani?

Isitokwe

Ukuthi udinga amanzi angakanani kuncike ezintweni eziningi futhi kuyehluka kuye ngomuntu nomuntu. Kubantu abadala, izincomo ezijwayelekile ezivela e-U.S. National Academies of Sciences, Engineering, and Medicine imayelana:

• Izinkomishi eziyi-11.5 (amalitha angu-2.7) ngosuku kwabesifazane
• Izinkomishi eziyi-15.5 (amalitha angu-3.7) ngosuku kwabesilisa

Lokhu kufaka uketshezi oluvela emanzini, iziphuzo ezinjengetiye nejusi, kanye nokudla. Uthola isilinganiso samaphesenti ayi-20 wamanzi akho ekudleni okudlayo (1, 2).

Ungahle udinge amanzi amaningi kunomunye umuntu. Ukuthi udinga amanzi angakanani futhi kuya ngokuthi:

• Uhlala kuphi. Uzodinga amanzi amaningi ezindaweni ezishisayo, ezinomswakama noma ezomile. Uzodinga futhi amanzi amaningi uma uhlala ezintabeni noma endaweni ephakeme kakhulu ().
• Ukudla kwakho. Uma uphuza ikhofi eningi nezinye iziphuzo ezine-caffeine ungalahlekelwa amanzi amaningi ngokuchama okwengeziwe. Kuzodingeka futhi ukuthi uphuze amanzi amaningi uma ukudla kwakho kugcwele ukudla okunosawoti, okubabayo noma okunoshukela. Noma, amanzi amaningi ayadingeka uma ungadli ukudla okuningi okuhambisa amanzi okuphezulu emanzini njengezithelo nemifino esanda kuphekwa noma ephekiwe.
• Ukushisa noma isizini. Ungahle udinge amanzi amaningi ezinyangeni ezifudumele kunalawo apholile ngenxa yokujuluka.
• Imvelo yakho. Uma uchitha isikhathi esiningi ngaphandle elangeni noma emazingeni okushisa ashisayo noma egumbini elifudumele, ungazizwa ukoma ngokushesha.
• Ukhuthele kangakanani. Uma usebenza emini noma uhamba ngezinyawo noma ume kakhulu, uzodinga amanzi amaningi kunomuntu ohleli etafuleni. Uma uzivocavoca umzimba noma wenza noma yimuphi umsebenzi onzima, uzodinga ukuphuza okuningi ukumboza ukulahleka kwamanzi.
• Impilo yakho. Uma unesifo noma umkhuhlane, noma uma ulahlekelwa uketshezi ngokuhlanza noma uhudo, uzodinga ukuphuza amanzi amaningi. Uma unesimo sempilo njengesifo sikashukela uzodinga namanzi amaningi. Eminye imithi efana ne-diuretics nayo ingakwenza ulahlekelwe amanzi.
• Ukukhulelwa noma ukuncelisa. Uma ukhulelwe noma unakekela ingane yakho, kuzodingeka uphuze amanzi amaningi ukuze uhlale unamanzi. Umzimba wakho wenza umsebenzi wababili (noma ngaphezulu), ngemuva kwakho konke.

Izici eziningi zithinta ukuthi ungakanani amanzi owadingayo ukuze uhlale uphilile njengempilo yakho, umsebenzi wakho, kanye nemvelo.

Ingabe ukungena kwamanzi kuthinta amazinga wamandla nokusebenza kobuchopho?

Abantu abaningi bathi uma ungahlali unamanzi usuku lonke, amazinga akho wamandla nokusebenza kobuchopho kuqala ukuhlupheka.

Kunezifundo eziningi zokuxhasa lokhu.

Ucwaningo olulodwa kwabesifazane lukhombise ukuthi ukulahleka oketshezi kwamaphesenti angu-1.36 ngemuva kokuzivocavoca ngokomzwelo nokugxila futhi kwandisa imvamisa yekhanda ().

Olunye ucwaningo eChina olwalulandela amadoda ayi-12 eyunivesithi luthole ukuthi ukungaphuzi amanzi amahora angama-36 kunemithelela ebonakalayo ekukhathaleni, ekugxileni nasekugxileni, isivinini sokuphendula, kanye nenkumbulo yesikhashana (5).

Ngisho nokuphelelwa ngamanzi emzimbeni okuncane kunganciphisa ukusebenza komzimba. Ucwaningo lomtholampilo emadodeni amadala, aphilile lubike ukuthi ukulahleka kwephesenti elilodwa kuphela kwamanzi omzimba kunciphise amandla emisipha, amandla, nokubekezela kwabo (6).

Ukwehliswa kwephesenti le-1 lesisindo somzimba kungahle kungabonakali njengokuningi, kepha kungamanzi amaningi alahlekayo. Lokhu kuvame ukwenzeka lapho ujuluka kakhulu noma usegumbini elifudumele kakhulu futhi ungaphuzi amanzi anele.

Ukuphela kwamanzi emzimbeni okubangelwa ukuzivocavoca umzimba noma ukushisa kungaba nemiphumela emibi ekusebenzeni kwakho ngokomzimba nangokwengqondo.

Ingabe ukuphuza amanzi amaningi kukusiza wehlise isisindo?

Kunezimangalo eziningi zokuphuza amanzi amaningi kunganciphisa isisindo somzimba ngokwandisa imetabolism yakho nokunciphisa isifiso sokudla.

Ngokuya ngocwaningo, ukuphuza amanzi amaningi kunokujwayelekile kuhambisana nokwehla kwesisindo somzimba kanye nezikolo zokwakheka komzimba. ().

Okunye ukubuyekezwa kwezifundo kutholakale ukuthi ukuphelelwa amanzi emzimbeni okungapheli kwakuhambisana nokukhuluphala, isifo sikashukela, umdlavuza nesifo senhliziyo ().

Abaphenyi kolunye ucwaningo oludala balinganisela ukuthi ukuphuza ama-ounces angama-68 (amalitha ama-2) ngosuku olulodwa kwandise ukusetshenziswa kwamandla ngamakholori angama-23 ngosuku ngenxa yempendulo ye-thermogenic, noma i-metabolism esheshayo (). Inani belikhuphuka kodwa lingangezwa ngokuhamba kwesikhathi.

Ukuphuza amanzi cishe isigamu sehora ngaphambi kokudla nakho kunganciphisa inani lamakhalori ogcina udle (). Lokhu kungenzeka ngoba kulula ukuthi umzimba wenze iphutha lokomela indlala.

Ucwaningo olulodwa lwabonisa ukuthi abantu abaphuza ama-ounces angu-17 (500 mL) wamanzi ngaphambi kokudla ngakunye balahlekelwe isisindo esingu-44% ngaphezulu kwamasonto ayi-12, uma kuqhathaniswa nalabo abangazange ().

Sekukonke, kubukeka sengathi ukuphuza amanzi anele, ikakhulukazi ngaphambi kokudla, kungakunika amandla okulawula isifiso sokudla nokugcina isisindo somzimba siphilile, ikakhulukazi uma kuhlangene nohlelo lokudla olunempilo.

Ngaphezu kwalokho, ukuphuza amanzi amaningi kunezinye izinzuzo zezempilo.

Amanzi okuphuza angadala ukwanda okuncane, kwesikhashana komzimba, futhi ukuwaphuza cishe isigamu sehora ngaphambi kokudla ngakunye kungakusiza udle ama-calories ambalwa.

Yomibili le miphumela ingaba nomthelela ekulahlekelweni kwesisindo kwabanye abantu.

Ngabe amanzi amaningi ayasiza ukuvimbela izinkinga zempilo?

Ukuphuza amanzi anele kuyadingeka ukuze umzimba wakho usebenze ngokujwayelekile. Izinkinga eziningana zempilo zingaphinde zisabele kahle ekwandeni ukungena kwamanzi:

• Ukuqunjelwa. Ukukhuphula ukungena kwamanzi kungasiza ngokuqunjelwa, inkinga ejwayelekile kakhulu (12, 13).
• Ukutheleleka ngomgudu womchamo. Ucwaningo lwakamuva lukhombisile ukuthi ukwanda kokusetshenziswa kwamanzi kungasiza ekuvimbeleni ukuphindaphindeka komgudu womchamo kanye nezifo zesinye (, 15)
• Amatshe ezinso. Ucwaningo lwakudala luphethe ngokuthi ukungena okuphezulu kuketshezi kunciphise ubungozi bamatshe ezinso, yize kudingeka olunye ucwaningo ().
• Ukukhishwa kwesikhumba. Ucwaningo lukhombisa ukuthi amanzi amaningi aholela ekunciphiseni isikhumba okungcono, yize kudingeka olunye ucwaningo ekucaciseni okuthuthukile nemiphumela ku-acne (, 18)

Ukuphuza amanzi amaningi nokuhlala unamanzi anele kungasiza ezinkingeni ezithile zempilo, njengokuqunjelwa, ukutheleleka komchamo kanye nesinye, amatshe ezinso, nokoma kwesikhumba.

Ingabe ezinye izikhukhula zibala inani lakho?

Amanzi angenalutho akuyona ukuphela kwesiphuzo okufaka isandla ebhalansi yakho yamanzi. Ezinye iziphuzo nokudla kungaba nomthelela omkhulu.

Inganekwane eyodwa ukuthi iziphuzo ezine-caffeine, njengekhofi noma itiye, azikusizi ukuthi uphuze amanzi ngoba i-caffeine ingumuthi okhishwa isisu.

Eqinisweni, ucwaningo lukhombisa ukuthi umchamo weziphuzo ubuthakathaka, kepha ungadala ukuchama ngokwengeziwe kwabanye abantu (). Kodwa-ke, neziphuzo ezine-caffeine zisiza ukwengeza amanzi emzimbeni wakho jikelele.

Ukudla okuningi kunamanzi ngamazinga ahlukahlukene. Inyama, inhlanzi, amaqanda, ikakhulukazi izithelo nemifino konke kuqukethe amanzi.

Ngokubambisana, ikhofi noma itiye nokudla okunothe kwamanzi kungasiza ekugcineni ibhalansi yakho yoketshezi.

Ezinye iziphuzo zinganikela kubhalansi wamanzi, kufaka phakathi ikhofi netiye. Ukudla okuningi kunamanzi.

Izinkomba ze-hydration

Ukugcina ibhalansi yamanzi kubalulekile ukuze usinde.

Ngalesi sizathu, umzimba wakho unohlelo olusezingeni eliphezulu lokulawula ukuthi uphuza nini nokuthi ungakanani. Lapho okuqukethwe kwakho okuphelele kwamanzi kungaphansi kwezinga elithile, ukoma kuyangena.

Lokhu kulinganiswa ngokucophelela ngezindlela ezifana nokuphefumula - awudingi ukucabanga ngokucophelela ngakho.

Umzimba wakho uyazi ukuthi ungalinganisa kanjani amazinga awo wamanzi nokuthi uzokutshengisa nini ukuthi uphuze kakhulu.

Ngenkathi ukoma kungaba inkomba ethembekile yokwehla kwamanzi emzimbeni, ukuthembela ekuzizeni womile kungahle kunganele ukusebenza kahle kwezempilo noma kokuvivinya umzimba ().

Ngesikhathi ukoma kugadla, kungenzeka ukuthi usuvele uyizwa imiphumela ye-hydration encane kakhulu njengokukhathala noma ikhanda.

Sebenzisa umbala wakho womchamo njengomhlahlandlela wakho kungasiza kakhulu ukwazi ukuthi ngabe uphuza ngokwanele (21). Hlela umchamo ophaphathekile, ocacile.

Akunasayensi ngempela ngemuva komthetho we-8 × 8. Kuphambana ngokuphelele (1,). Lokho kusho ukuthi, izimo ezithile zingadinga ukwanda kokungeniswa kwamanzi.

Okubaluleke kakhulu kungaba ngezikhathi zokujuluka okwandayo. Lokhu kufaka ukuzivocavoca nesimo sezulu esishisayo, ikakhulukazi esimweni sezulu esomile.

Uma ujuluka kakhulu, qiniseka ukuthi ugcwalisa uketshezi olulahlekile ngamanzi. Abasubathi abenza izivivinyo ezinde, ezinamandla bangadinga futhi ukugcwalisa ama-electrolyte, njenge-sodium namanye amaminerali, kanye namanzi.

Isidingo sakho samanzi siyakhula ngesikhathi sokukhulelwa nokuncelisa.

Udinga futhi amanzi amaningi uma unomkhuhlane nalapho uhlanza noma uhanjiswa yisisu. Uma ufisa ukwehlisa isisindo, cabanga nokufaka amanzi owasebenzisayo.

Ngaphezu kwalokho, abantu asebekhulile kungadingeka ukuthi babukele ngokucophelela ukuphuza kwabo amanzi ngoba izindlela zokoma zingaqala ukungasebenzi kahle ngokuguga. Ucwaningo lukhombisa ukuthi abantu abadala abaneminyaka engaphezu kwengama-65 ubudala basengozini enkulu yokwehla emzimbeni (23).

Iningi labantu alidingi ukugxila kakhulu ekuphuzeni kwabo amanzi, njengoba umzimba unesiginali yokoma ezenzakalelayo.

Kodwa-ke, izimo ezithile zidinga ukunakekelwa okwengeziwe ekutheni ungakanani amanzi owaphuzayo.

Okubalulekile

Ekupheleni kosuku, akekho ongakutshela kahle ukuthi udinga amanzi angakanani. Lokhu kuncike ezicini eziningi.

Zama ukuzama ukubona ukuthi yini okusebenzela kangcono kakhulu. Abanye abantu bangasebenza kangcono ngamanzi amaningi kunokujwayelekile, kanti kwabanye kuphumela ekuhambeni okuvamile okuya endlini yangasese.

Uma ufuna ukugcina izinto zilula, le mihlahlandlela kufanele isebenze kuningi labantu:

1. Phuza kaningi ngokwanele usuku lonke ukuze uthole umchamo ocacile nophaphathekile.
2. Uma womile, phuza.
3. Ngesikhathi sokushisa okuphezulu nokuzivocavoca kanye nezinye izinkomba ezibalulwe, qiniseka ukuthi uphuza ngokwanele ukukhokhela uketshezi olulahlekile noma oludingekayo.
4. Yilokho kuphela!

Funda le ndatshana ngeSpanishi.