"Singama-60% amanzi." Ngokuqinisekileyo ukhe waliva elo binzana izihlandlo eziliqela ebomini bakho. Iingcebiso zeengcali zempilo kukuba kufuneka sizifake emanzini ngokuchanekileyo ngokusela amanzi yonke imihla. Hayi nje ukusela, kodwa nokutya ukutya okuqulathe olu lwelo. Ibalulekile kumzimba wethu. Singahamba iintsuku eziliqela singatyi, kodwa singaselanga amanzi.
Kutshanje, indima yale nto kwimpilo yethu iye yabuzwa. Kutheni kukho abantu ababalayo ukuba ikhupha amanzi emzimbeni? Ngaba yinyani ukuba kufuneka sisebenzise iziselo eziboniswe ukubuyisela amanzi emzimbeni? Yintoni umahluko?
Akubalulekanga kuphela ekusebenzeni kakuhle komzimba, kodwa kubalulekile kwi-hydration; ngaphandle kwayo asikwazanga ukuziqinisa, ngoko nayiphi na inkcazo echasene nale ngcamango ibubuxoki. Hayi, amanzi awomi emzimbeni.
Amanzi ayinxalenye ebalulekileyo yokugcina amalungu omzimba neenkqubo zisebenza kakuhle. Nkqu nolusu, okunene lilungu. Xa ulusu lwakho luphelelwe ngamanzi emzimbeni, lunokuba luthuthu, lome, kwaye luqhekeke. Amadlala e-sebaceous eluswini aya kuqala ukuvelisa i-oyile eninzi kunye ne-sebum ukwenza ukungabikho kwe-hydration, ekhokelela kwi-acne kunye nesikhumba esinamafutha. Ukulungisa ukugqithiswa kweoli esikhumbeni, kubalulekile ukusebenzisa amanzi aneleyo imini yonke.
Izibonelelo zamanzi okusela yonke imihla
Siyazi ukuba ibalulekile kumhla wethu, kodwa asizazi zonke iingenelo eziziswa yiyo. Ngezantsi sizama ukukukholisa ukuba usele ngakumbi imihla ngemihla ukuze unakekele umzimba.
Inceda ukwandisa ukusebenza komzimba
Ukuba awuhlali u-hydrated, ukusebenza kwakho komzimba kunokubandezeleka. Oku kubaluleke kakhulu ngexesha lokuzilolonga ngamandla okanye amaqondo obushushu aphezulu.
Ukuphelelwa ngamanzi emzimbeni kunokuba nefuthe elibonakalayo ukuba ulahlekelwa ngaphantsi kwe-2% yamanzi emzimbeni wakho. Nangona kunjalo, akuqhelekanga ukuba iimbaleki zilahlekelwe yi-6-10% yobunzima babo emanzini ngokubila. Oku kunokukhokelela ekulawuleni ubushushu bomzimba, ukunciphisa inkuthazo, kunye nokwanda kokudinwa. Isenokwenza umthambo uzive unzima kakhulu, ngokwasemzimbeni nasengqondweni.
I-hydration efanelekileyo ibonakaliswe ukukhusela oku kungenzeki kwaye kunokunciphisa uxinzelelo lwe-oxidative olwenzeka ngexesha lokuzilolonga okuphezulu. Oku akumangalisi xa ucinga ukuba isihlunu simalunga nama-80% amanzi.
Ukuphucula amanqanaba amandla kunye nokusebenza kwengqondo
Ingqondo yakho iphenjelelwa ngamandla sisimo sakho se-hydration. Isayensi ibonisa ukuba kunye nokuphelelwa ngamanzi emzimbeni, okufana nokulahlekelwa yi-1-3% yobunzima bomzimba, kunokuchaphazela iinkalo ezininzi zokusebenza kwengqondo.
Ilahleko yolwelo oluyi-1 ukuya kwi-3% ilingana ne-0,5 ukuya kwi-2 kg yobunzima bomzimba womntu onobunzima obungama-68 kg. Oku kunokwenzeka ngokulula ngemisebenzi eqhelekileyo yemihla ngemihla, singasathethi ke ngexesha lokuzilolonga okanye amaqondo obushushu aphezulu.
Amanzi akhusela kwaye anyange iintloko
Ukuphelelwa ngamanzi emzimbeni kunokubangela iintloko kunye nemigraines kwabanye abantu. Inzululwazi ibonise ukuba intloko ebuhlungu yenye yeempawu eziqhelekileyo zokuphelelwa ngamanzi emzimbeni. Ukongeza, ezinye izifundo zibonise ukuba amanzi okusela anokunceda ukuthomalalisa intloko ebuhlungu kwabo baphathwa yintloko rhoqo.
Nangona kunjalo, ayizizo zonke izifundo ezivumayo, kwaye abaphandi baye bagqiba ekubeni ngenxa yokunqongophala kwezifundo ezikumgangatho ophezulu, uphando olongezelelweyo luyafuneka ukuze kuqinisekiswe ukuba ukunyuka kwe-hydration kunokunceda njani ukuphucula iimpawu zentloko kunye nokunciphisa ukuphindaphinda kwentloko.
Inceda ekupheliseni ukuqhina
Ukuqunjelwa yingxaki eqhelekileyo ebonakaliswa kukungashukumi rhoqo kwamathumbu kunye nobunzima bokuhambisa amathumbu. Ukunyuswa kokutya kwamanzi kuyacetyiswa njengenxalenye yeprotocol yonyango, kwaye kukho ubungqina bokuxhasa oku.
Ukungena kwamanzi aphantsi kubonakala kuyingozi yokuqunjelwa kwabancinci kunye nabantu abadala. Amanzi amaminerali anokuba sisiselo esiluncedo ngakumbi kwabo banengxaki yokuqhinwa.
Uphononongo lubonise ukuba amanzi amaminerali atyebileyo kwi-magnesium kunye ne-sodium aphucula ukuphindaphinda kunye nokuhambelana kweentshukumo zamathumbu kubantu abanokuqhina.
Nyanga amatye ezintso
Amatye e-Urinary ngamagaqa abuhlungu eekristale zeminerali ezenza kumchamo. Eyona ndlela ixhaphakileyo ngamatye ezintso, ezenza kwizintso.
Kukho ubungqina obulinganiselweyo bokuba amanzi okusela anokunceda ukukhusela ukuphindaphinda kubantu ababenamatye ezintso ngaphambili. Ukuthatha ulwelo oluphezulu kwandisa umthamo womchamo odlula kwizintso. Oku kunciphisa ukuxinana kweeminerali, kubenze bangabinamathuba okukhanya kwaye badibanise.
Amanzi anokunceda ukuthintela ukubunjwa kwamatye okuqala, kodwa izifundo ziyafuneka ukuqinisekisa oku.
Ukusela amanzi kunceda ukuthintela i-hangover
I-hangover ibhekisela kwiimpawu ezingathandekiyo ezenzeka emva kokusela utywala. Utywala buyi-diuretic, ngoko bubangela ukuba ulahlekelwe ngamanzi amaninzi kunokuba uwathatha. Kwaye oku kunokukhokelela ekuphelelweni kwamanzi emzimbeni.
Nangona ukuphelelwa ngamanzi emzimbeni akungoyena nobangela uphambili we-hangover, kunokubangela iimpawu ezinjengonxano, ukudinwa, intloko ebuhlungu, kunye nomlomo owomileyo. Indlela efanelekileyo yokunciphisa i-hangover kukusela iglasi yamanzi phakathi kweziselo ezinxilisayo kunye nokusela ubuncinane iglasi enye yamanzi ngaphambi kokulala.
Ikhuthaza ukunciphisa umzimba
Ukusela amanzi amaninzi kunokukunceda unciphise umzimba. Oku kungenxa yokuba amanzi anokonyusa ukuhlutha kwaye anyuse izinga lakho lokutya ukutya. Olunye uphononongo lucebisa ukuba ukonyusa umthamo wakho wamanzi kunokukhuthaza ukwehla kwesisindo ngokwandisa kancinci imetabolism yakho, enokunyusa inani leekhalori ozitshisa mihla le.
Ixesha likwabalulekile. Ukusela amanzi kwisiqingatha seyure ngaphambi kokutya yeyona nto isebenzayo. Inokukwenza uzive ugcwele ukuze utye iikhalori ezimbalwa.
Kufuneka usele kangakanani ngosuku?
Umgaqo wemihla ngemihla weeglasi ezine ukuya ezintandathu zenzelwe abantu abaphilileyo. Kunokwenzeka ukuba usele amanzi amaninzi ukuba uneemeko ezithile, ezifana nesifo se-thyroid okanye izintso, isibindi, okanye iingxaki zentliziyo; okanye ukuba uthatha amayeza akwenza ugcine amanzi, njengeziyobisi ezichasayo (i-NSAIDs), i-opioid pain relievers, kunye nezinye ii-antidepressants.
Ukuba ufuna ukwazi isixa semihla ngemihla ngaphandle kokungena kuyo nayiphi na i-anomaly, inyani kukuba akukho mpendulo inye kuye wonke umntu. Ukungena kwamanzi kufuneka kube ngumntu ngamnye kwaye kufuneka udibane nogqirha ukuba awuqinisekanga ngesixa esifanelekileyo kuwe. Kwakhona, iimfuno zamanzi zomntu osempilweni ziya kwahluka, ngakumbi ukuba ulahlekelwa ngamanzi ngenxa yokubila ngenxa yokuzivocavoca okanye ukuba ngaphandle ngemini eshushu.
Ubungakanani bamanzi omele uwasele kwezi zihlandlo zobuqu kwaye ukuba unokungabaza, kungcono ukuxoxa nogqirha. Njengomgaqo jikelele kubantu abaphilileyo, sela ezimbini ukuya kwezintathu iikomityi zamanzi ngeyure igqibelele.
Ngaba kufuneka sisele iziselo ze-isotonic?
Njengoko besitshilo ngaphambili, kunokwenzeka ukuba kwiimeko ezithile, ezinye iimbaleki zidinga iziselo ezizalisa i-electrolyte emva kokuzilolonga ngamandla. I-Electrolytes iamolekyu equkethe i-ion yamahhala, iiminerali ezininzi, kwaye inceda ukulawula iinkqubo ezininzi emzimbeni, kubandakanywa nomsebenzi we-nerve kunye ne-muscle, i-hydration, igazi le-pH, uxinzelelo lwegazi, kunye nokuphulukiswa kwezicubu ezonakalisiweyo. Ezi zifunyanwa ngokwemvelo ngokutya okuninzi kwaye ngokuqhelekileyo azibakhathazi abantu ababambelela kwindlela yokwenza umthambo ophakathi, oqhelekileyo.
Kutheni zibizwa ngokuba ziziselo zehydration kwaye iibhotile zamanzi azinalo olu phawu? Sikholelwa ukuba akuyomfuneko ukukhumbuza uluntu ukuba i-H2O sisiseko sokuhamba kwamanzi. Njengoko kwi-apula asiyi kufumana uphawu "lokutya okunesondlo". Kucacile. Nangona kunjalo, esi silogeni sihlala sivela kwiziselo zezemidlalo kuba zibhekisa ekuthatheni i-electrolytes, i-micronutrients okanye i-sodium.
Ngokufanelekileyo, sela amanzi amancinci rhoqo ngemizuzu eyi-10 ukuya kwe-15 ngexesha lokuzilolonga. Oku kunceda ngokukhawuleza ukubuyisela amanzi alahlekileyo ngokubila. Kuba umthambo othatha ngaphezu kwemizuzu engama-60, ezinye izondlo kufuneka zifakwe, ngokukhethekileyo kunye ne-a umxholo we-carbohydrate ukusuka kwi-5 ukuya kwi-7%. Oku kuvumela umzimba ukuba ufunxe i-carbohydrates ngesantya esikhawulezayo, ukubonelela ngepetroli ekhawulezayo kunye nokunceda ukuzalisa i-electrolytes emzimbeni.
Nangona kunjalo, ukuba unesifo seswekile okanye ezinye iimeko zeswekile yegazi, qhagamshelana nogqirha ngaphambi kokusela iziphuzo zezemidlalo ukuze uzalise i-electrolytes. Gcina ukhumbula ukuba usenako ukusebenzisa amanzi xa usenza umthambo ngaphezulu kwemizuzu engama-60, kodwa ulwelo olune-electrolyte lubaluleka ngakumbi xa uphumelele iyure.