Izindlela ezi-5 ezihamba phambili zokuvuselela amanzi ngokushesha

-Delile

• Izimpawu nezimpawu zokuphela kwamanzi emzimbeni
• 1. Amanzi
• 2. Ikhofi netiye
• 3. Ubisi olunamafutha oluncane noluncane
• 4. Izithelo nemifino
• 5. Izixazululo ze-Oral hydration
• Okubalulekile

Kubalulekile ukuvuselela amanzi emuva kwanoma imuphi umsebenzi obangela ukujuluka okusindayo, njengokuzivocavoca umzimba okunamandla, iseshini ye-sauna, noma isigaba esishisayo se-yoga.

Ukuvuselela amanzi emzimbeni kubalulekile ekuvikeleni imiphumela elimazayo yokwehla emzimbeni uma une-flu yesisu noma ululama ebusuku bokuphuza.

Lo mbhalo ukhuluma ngezimpawu nezimpawu zokuphela kwamanzi emzimbeni nezindlela ezingcono zokuvuselela amanzi emzimbeni ngokushesha.

Izimpawu nezimpawu zokuphela kwamanzi emzimbeni

Yonke iseli, izicubu, kanye nezitho zomzimba wakho kudinga amanzi ukuthi asebenze.

Amanzi asiza ukulawula ukushisa komzimba, ukugcoba amalunga, ukuhambisa izakhi zomzimba, ukususa imfucuza nokusabalalisa igazi. Lokho kusho ukuthi umzimba wakho awukwazi ukwenza kahle le misebenzi uma uphelelwe amanzi emzimbeni, okwenzeka lapho ulahlekelwa uketshezi oluningi kunalolo oluthathayo ().

Isibonelo, ungaphelelwa amanzi emzimbeni ngenxa yokujuluka, ukuhlanza, ukubhekana nesifo sohudo, noma ukuthatha imishanguzo yokwelapha okhulisa ukulahleka kwamanzi.

Abantu abathile bathambekele ekuphelelweni amanzi emzimbeni kunabanye, kufaka phakathi izingane, abantu abadala, nabantu abanezimo ezithile zezokwelapha ezifana nesifo sikashukela nesifo sezinso ().

Izimpawu nezimpawu zokwehla emzimbeni zifaka (, 2):

• ukoma okwandisiwe
• umlomo owomile
• ukuchama njalo
• isikhumba esomile
• ukukhathala
• isiyezi
• ikhanda

Umbala womchamo ubuye uyinkomba ejwayelekile yesimo se-hydration. Ngokuvamile, uma ukhalipha umbala, uthola amanzi amaningi kangcono. Lokho kusho ukuthi umbala ungashintsha ngezizathu ngaphandle kwesimo sakho se-hydration, kufaka phakathi ukudla, ukusetshenziswa kwemithi ethile, kanye nezimo ezithile zezokwelapha (,,).

Ucwaningo lukhombisile ukuthi umbala womchamo uyisibonakaliso esivumelekile se-hydration ezinganeni nasebekhulile kepha hhayi kubantu abadala asebekhulile (,,).

Uma ukhathazekile ngesimo sakho se-hydration sakho noma somunye umuntu, nazi izindlela ezi-5 ezinhle kakhulu zokuvuselela amanzi ngokushesha.

1. Amanzi

Yize kungenzeka kungamangazi, amanzi okuphuza imvamisa ayindlela engcono kakhulu futhi eshibhile kakhulu yokuhlala unamanzi futhi uphinde uvuselele.

Ngokungafani nezinye iziphuzo eziningi, amanzi aqukethe ushukela ongeziwe noma ama-calories, okwenza kube kuhle ukuphuza usuku lonke noma ikakhulukazi lapho udinga ukuvuselela amanzi, njengangemva kokuzivocavoca.

Kuyaphawuleka ukuthi izinto ezahlukahlukene, kufaka phakathi ufuzo, zidala ukuthi abanye abantu balahlekelwe yi-sodium eningi ngomjuluko wabo kunabanye. Ungaba "iswidi elinosawoti" uma uthola amajaqamba kaningi ngokuvivinya umzimba noma uma izithukuthuku zakho zikuluma amehlo ().

Uma okunye kwalokhu kusebenza kuwe, qiniseka ukuthi awusebenzisi nje kuphela uketshezi olulahlekelayo ngenxa yezithukuthuku kodwa ne-sodium, ikakhulukazi ngemuva kokuvivinya umzimba ngamandla noma isikhathi eside ezindaweni ezishisayo.

Lokho kusho, ngaphandle kokuthi ubamba iqhaza emsebenzini omude, onamandla njengomcimbi wokukhuthazela endaweni eshisayo, i-sodium oyilahlekelayo ngomjuluko ingashintshwa kalula ngokudla okulinganiselayo ().

Kubantu abaningi, amanzi okuphuza anele ukuvuselela amanzi. Uma uyiswidi enosawoti, qiniseka ukuthi ubuyisela kokubili i-sodium noketshezi olulahlekelwa izithukuthuku, okungcono ngokudla okulinganiselayo.

2. Ikhofi netiye

Ikhofi netiye kuqukethe i-caffeine evuselelayo, enganciphisa okomzimba okweqile okweqile, ngoba isebenza njenge-diuretic ().

Kodwa-ke, ukuphuza ikhofi netiye ngamanani alinganisiwe kungaba njenge-hydrating njengamanzi okuphuza futhi kusebenza njengenye indlela enika amandla.

I-caffeine iphelelwa amandla emzimbeni ngemithamo ezungeze u-250-300 mg, okulingana nezinkomishi zekhofi ezimbili noma ezintathu (8-ml), noma izinkomishi zetiye ezinhlanu kuya kweziyisishiyagalombili (8-ml). ().

Ocwaningweni, abaphuza ikhofi abajwayelekile abangama-50 baphuza izinkomishi ezi-4 (800 ml) zekhofi eziqukethe i-1.8 mg ye-caffeine ngekhilogremu elilodwa (4 mg ngekg) yesisindo somzimba nsuku zonke. Akubonanga mehluko omkhulu phakathi kwekhofi namanzi maqondana nekhono lokuhambisa amanzi ().

Uma ungazithandi lezi ziphuzo zicacile, zama ukufaka ubisi lwe-alimondi olungenashukela ekhofi lakho, noma amakhambi nezinongo ezifana nesinamoni, i-nutmeg, noma i-lemongrass etiyeni lakho.

Ukuphuza inani elilinganisiwe lekhofi netiye kunezinto ezifanayo zokuhambisa amanzi njengamanzi. Futhi, okuqukethwe kwabo kwe-caffeine kungakunika amandla.

3. Ubisi olunamafutha oluncane noluncane

Ngaphezu kokunikeza inqwaba yezakhamzimba, ubisi lunezici ezinhle kakhulu zokuhambisa amanzi.

Ubisi ngokwemvelo luqukethe ukuminyana okuphezulu kwama-electrolyte, okusiza ukulinganisela inani lamanzi emzimbeni wakho ().

Ucwaningo lukhombisile ukuthi ubisi olunamafutha oluncane nolunamafutha amancane lukuvuselela emzimbeni futhi uphuze neziphuzo zemidlalo ezidumile ngemuva kokuzivocavoca kakhulu, konke lokhu ngenkathi unikeza amaprotheni nezinye izakhi zomzimba ezibalulekile (,).

Amaprotheni asezingeni eliphakeme obisini nawo enza kube isiphuzo esihle sangemuva kokuzivocavoca sokulungisa ukuqala kwemisipha kanye nenqubo yokwakha kabusha (,).

Vele ukhumbule ukuthi ukudla ubisi ngemuva kokuzivocavoca kungadala ukungakhululeki esiswini njengokuqunjelwa. Futhi, akuyona inketho efanelekile yabantu abangabekezelelani ne-lactose noma amaprotheni obisi athile (,).

Ubisi - okungukuthi ubisi olunamafutha agcwele - kungenzeka futhi kungabi yindlela enhle uma uhlangabezana nohudo noma ukuhlanza, ngoba kungazenza zibe zimbi lezi zimo ().

Ubisi olunamafutha oluncane nolungasetshenzisiwe lungasetshenziswa njenge-post-workout ephumelelayo noma isiphuzo esijwayelekile sokubuyisela amanzi emzimbeni uma ungenakho ukungabekezelelani kwe-lactose noma ukungezwani komzimba namaprotheni obisi.

4. Izithelo nemifino

Okubandakanya amanzi angama-80-99%, izithelo nemifino enzelwa ukudla okulula okuphefumulayo ().

Ukuqhathanisa, ukudla okusetshenzwe kakhulu njengamakhukhi, ama-crackers, okusanhlamvu, namachips kuqukethe kuphela u-1-9% wamanzi ().

Izithelo nemifino enamanzi amaningi kakhulu afaka:

• amajikijolo
• amakhabe
• amawolintshi
• amagilebhisi
• izaqathe
• ulethisi
• iklabishi
• isipinashi

Thenga izithelo nemifino enhlobonhlobo ehlukahlukene bese ugcina ikhabe eliyizi-cubed efrijini lakho ukuze ufinyelele kalula futhi ulungele.

Izithelo nemifino efriziwe nayo inomsoco njengabalingani bayo abasha, futhi kwezinye izimo, inomsoco kakhulu.

Imvamisa kuthatha izinsuku noma ngisho amasonto ngaphambi kokuthi izithelo nemifino okusha kuyenze ipuleti lakho. Ngaleso sikhathi, i-oxidation ingadala ukulahleka kwezakhi. Ngakolunye uhlangothi, izithelo nemifino efriziwe iqandisiwe ngemuva nje kokuvuna, okugcina iningi lomsoco wazo.

Isibonelo, ucwaningo oluthile lubonise ukuthi ubhontshisi obuluhlaza obuluqandisiwe nama-blueberries aqukethe uvithamini C omningi kunabalingani bawo abasha ().

Zama ukwenza i-smoothie ene-hydrating, enezakhi ezinomsoco ngokuhlanganisa izithelo nemifino yakho emisha noma efriziwe oyithandayo ku-blender kanye nobisi noma iyogathi yamaGrikhi.

Ngenxa yokuqukethwe kwamanzi amaningi, izithelo nemifino emisha nefriziwe yenza isidlo esingcono kakhulu sokuthambisa.

5. Izixazululo ze-Oral hydration

Izisombululo ze-Oral hydration ngamafomula akhethekile asetshenziselwa ukuvimbela nokwelapha ukuphelelwa amandla emzimbeni okubangelwa uhudo noma ukuhlanza.

Baphinde bakhuthazwa ukuqinisa ukuvuselelwa kokuzivocavoca umzimba nokuvimbela noma ukwelapha ama-hangovers.

Lezi zixazululo zisuselwa emanzini futhi zivame ukuqukethe ama-electrolyte afana ne-sodium, i-chloride, ne-potassium, kanye noshukela, imvamisa ngendlela ye-dextrose. Ezinye izixazululo zentengiso nazo ziqukethe ezinye izithako ezinjenge-prebiotic ne-zinc.

Ngenkathi lezi ziphuzo zokuvuselela amanzi zisiza ukufaka iziphuzo ezilahlekile nama-electrolyte, zingabiza (,).

Ngenhlanhla, ungazenzela usebenzisa lezi zithako ezivamile zasekhishini (24):

• Ama-oun angu-34 (ilitha elilodwa) lamanzi
• 6 amathisipuni kashukela
• 1/2 isipuni sikasawoti

Hlanganisa nabo endishini enkulu noma ebhodweni ugovuze uze ushukela nosawoti buchithakale. Ungasebenzisa izithuthukisi zokunambitha ukuthuthukisa ukunambitheka uma ufisa - khumbula nje ukuthi zingaqukatha okokunandisa okwemvelo noma okwemvelo nokunambitheka.

Izisombululo ze-Oral hydration ziqukethe amanzi, ama-electrolyte, noshukela. Ungenza isisombululo sakho esilula sokubuyisela amanzi ekhaya usebenzisa amanzi, usawoti, noshukela.

Okubalulekile

Ukwehla kwamanzi emzimbeni kwenzeka lapho umzimba wakho ulahlekelwa uketshezi oluningi kunokuba lungena.

Kubantu abaningi, ukuphuza amanzi kuyindlela engcono kakhulu yokuhlala unamanzi futhi uphinde uvuselele.

Ezinye izinketho zifaka ikhofi, itiye, ubisi, izithelo, imifino, kanye nezixazululo zomlomo zomlomo.

Unganqikazi ukukhuluma nomhlinzeki wakho wezokunakekelwa kwezempilo uma ukhathazekile ngesimo sakho se-hydration sakho noma somunye umuntu.