"Singamanzi angama-60%. Ngokuqinisekile uke wayizwa leyo nkulumo izikhathi eziningana phakathi nokuphila kwakho. Izincomo zongoti bezempilo ukuthi kumele sizigcwalise ngendlela efanele ngokuphuza amanzi nsuku zonke. Hhayi ukuphuza kuphela, kodwa nokudla ukudla okuqukethe lolu ketshezi. Ibalulekile emizimbeni yethu. Singahamba izinsuku ezimbalwa singadli, kodwa singawaphuzi amanzi.
Muva nje, indima yale nto empilweni yethu iye yabatshazwa. Kungani kukhona abantu ababala ukuthi iqeda amanzi? Ingabe kuyiqiniso ukuthi kufanele siphuze iziphuzo ezikhonjiswe ukubuyisela amanzi emzimbeni? Uyini umehluko?
Akukhona nje kuphela ukuthi kubalulekile ekusebenzeni kahle komzimba, kodwa kubalulekile ku-hydration; ngaphandle kwalo asikwazanga ukuzitholela amanzi, ngakho noma isiphi isitatimende esiphambene nalo mbono singamanga. Cha, amanzi awawomi amanzi.
Amanzi ayingxenye ebalulekile yokugcina izitho zomzimba nezinhlelo zisebenza ngendlela efanele. Ngisho nesikhumba, okuyinto empeleni isitho. Uma isikhumba sakho siphelelwe amanzi emzimbeni, singaphaphatheka, some, futhi siqhekeke. Izindlala ze-sebaceous esikhumbeni zizoqala ukukhiqiza amafutha amaningi kanye ne-sebum ukwenza ukuntuleka kwe-hydration, okuholela esikhumbeni nesikhumba esinamafutha. Ukulungisa ukukhiqizwa ngokweqile kwamafutha esikhumbeni, kubalulekile ukudla amanzi anele usuku lonke.
Izinzuzo zamanzi okuphuza nsuku zonke
Siyazi ukuthi ibalulekile osukwini lwethu, kodwa asizazi zonke izinzuzo ezilethwayo. Ngezansi sizama ukukukholisa ukuthi uphuze kakhulu nsuku zonke ukuze unakekele umzimba.
Isiza ukukhulisa ukusebenza komzimba
Uma ungahlali u-hydrated, ukusebenza kwakho ngokomzimba kungahlupheka. Lokhu kubaluleke kakhulu ngesikhathi sokuzivocavoca okukhulu noma izinga lokushisa eliphezulu.
Ukuphelelwa amanzi emzimbeni kungaba nomthelela obonakalayo uma ulahlekelwa amanzi angaphansi kuka-2% womzimba wakho. Kodwa-ke, akuvamile ukuthi abasubathi balahlekelwe yi-6-10% yesisindo sabo emanzini ngokujuluka. Lokhu kungaholela ekulawulweni kokushisa komzimba okuphazamisekile, ukuncipha komdlandla, nokwanda kokukhathala. Kungenza futhi ukuvivinya umzimba kuzizwe kunzima kakhulu, ngokomzimba nangokwengqondo.
I-hydration efanele iboniswe ukuvimbela lokhu ukuthi kungenzeki futhi kunganciphisa ngisho nokucindezeleka okwenziwe nge-oxidative okwenzeka ngesikhathi sokuzivocavoca okuphezulu. Lokhu akumangazi uma ucabanga ukuthi imisipha cishe ingama-80% amanzi.
Ithuthukisa amazinga wamandla nokusebenza kobuchopho
Ubuchopho bakho buthonywa kakhulu isimo sakho se-hydration. Isayensi ibonisa ukuthi ngisho nokuphelelwa amanzi emzimbeni okuncane, njengokulahlekelwa ngu-1-3% wesisindo somzimba, kungathinta izici eziningi zokusebenza kobuchopho.
Ukulahlekelwa uketshezi ngo-1 kuya ku-3% kulingana cishe no-0,5 kuya ku-2 kg wesisindo somzimba womuntu onesisindo esingama-68 kg. Lokhu kungenzeka kalula ngemisebenzi evamile yansuku zonke, ingasaphathwa ngesikhathi sokuzivocavoca noma amazinga okushisa aphezulu.
Amanzi avimbela futhi elapha ubuhlungu bekhanda
Ukuphelelwa amanzi emzimbeni kungase kubangele ubuhlungu bekhanda kanye nemigraines kwabanye abantu. Isayensi ibonise ukuthi ubuhlungu bekhanda bungenye yezimpawu ezivame kakhulu zokuphelelwa amanzi emzimbeni. Ukwengeza, olunye ucwaningo luye lwabonisa ukuthi amanzi okuphuza angasiza ekudambiseni ikhanda kulabo abaphathwa yikhanda njalo.
Kodwa-ke, akuzona zonke izifundo ezivumayo, futhi abacwaningi baye baphetha ngokuthi ngenxa yokuntuleka kwezifundo ezisezingeni eliphezulu, ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe ukuthi ukwanda kwe-hydration kungasiza kanjani ekuthuthukiseni izimpawu zekhanda nokunciphisa imvamisa yekhanda elibuhlungu.
Isiza ekudambiseni ukuqunjelwa
Ukuqunjelwa kuyinkinga evamile ebonakala ngokunganyakazi kwamathumbu okungajwayelekile kanye nobunzima bokukhipha ithumbu. Ukuphuza uketshezi okwengeziwe kuyatuswa njengengxenye yomthetho wokwelashwa, futhi kunobunye ubufakazi obusekela lokhu.
Ukuphuza amanzi aphansi kubonakala kuyisici esiyingozi sokuqunjelwa kokubili kubantu abasha nabadala. Amanzi amaminerali angaba isiphuzo esizuzisa kakhulu kulabo abahlushwa ukuqunjelwa.
Ucwaningo luye lwabonisa ukuthi amanzi amaminerali acebile nge-magnesium ne-sodium athuthukisa imvamisa nokuvumelana kokuhamba kwamathumbu kubantu abanokuqunjelwa.
Yelapha amatshe ezinso
Amatshe omchamo ayizigaxa ezibuhlungu zamakristalu amaminerali akha ohlelweni lomchamo. Ifomu elivame kakhulu amatshe ezinso, akha ezinso.
Kunobufakazi obuncane bokuthi amanzi okuphuza angasiza ekuvimbeleni ukuphindeka kubantu abake baba nezinso ngaphambilini. Ukuphuza uketshezi oluningi kwandisa umthamo womchamo odlula ezinso. Lokhu kunciphisa ukugcwala kwamaminerali, kuwenze abe mancane amathuba okuthi acwebezele futhi anqwabelene.
Amanzi angasiza futhi ukuvimbela ukwakheka kwamatshe kokuqala, kodwa ucwaningo luyadingeka ukuze kuqinisekiswe lokhu.
Ukuphuza amanzi kusiza ukuvimbela i-hangover
I-hangover isho izimpawu ezingemnandi eziba khona ngemva kokuphuza utshwala. Utshwala buyi-diuretic, ngakho-ke bubangela ukuthi ulahlekelwe amanzi amaningi kunalawo owaphuzayo. Futhi lokhu kungaholela ekuphelelweni kwamanzi emzimbeni.
Nakuba ukuphelelwa amanzi emzimbeni kungeyona imbangela eyinhloko ye-hangover, kungabangela izimpawu ezinjengokoma, ukukhathala, ikhanda elibuhlungu, nomlomo owomile. Indlela enhle yokunciphisa i-hangover ukuphuza ingilazi yamanzi phakathi kweziphuzo ezidakayo futhi uphuze okungenani ingilazi eyodwa enkulu yamanzi ngaphambi kokulala.
Ikhuthaza ukwehla kwesisindo
Ukuphuza amanzi amaningi kungakusiza ulahlekelwe isisindo. Lokhu kungenxa yokuthi amanzi angakhuphula ukusutha futhi andise izinga lakho lokugayeka kokudla. Ezinye izifundo ziphakamisa ukuthi ukwandisa ukudla kwakho kwamanzi kungase kukhuthaze ukulahlekelwa isisindo ngokwandisa kancane i-metabolism yakho, okungase kwandise inani lamakholori owashisa nsuku zonke.
Isikhathi sibalulekile futhi. Ukuphuza amanzi isigamu sehora ngaphambi kokudla kuphumelela kakhulu. Kungakwenza uzizwe ugcwele ukuze udle amakhalori ambalwa.
Kufanele uphuze kangakanani ngosuku?
Umthetho wansuku zonke wezibuko ezine kuya kweziyisithupha ngowabantu abanempilo. Kuyenzeka uphuze amanzi amaningi uma unezimo ezithile, njengesifo segilo noma izinso, isibindi, noma izinkinga zenhliziyo; noma uma uthatha imithi eyenza ugcine amanzi, njengezidakamizwa ezingezona ukuvuvukala (ama-NSAID), izidambisi zezinhlungu ze-opioid, nezinye izidakamizwa zokucindezeleka.
Uma ufuna ukwazi inani lansuku zonke ngaphandle kokungena kunoma yikuphi ukudidayo, iqiniso liwukuthi ayikho impendulo eyodwa yawo wonke umuntu. Ukuphuza amanzi kufanele kube ngabanye futhi kufanele uthintane nodokotela uma ungaqiniseki ngenani elifanele kuwe. Futhi, izidingo zamanzi zomuntu ophile kahle zizohluka, ikakhulukazi uma ulahlekelwa amanzi ngenxa yokuzivocavoca umzimba noma ukuba ngaphandle ngosuku olushisayo.
Inani lamanzi okufanele uwaphuze kulezi zikhathi elomuntu siqu futhi uma unokungabaza, kungcono ukuxoxa ngakho nodokotela. Njengomthetho ojwayelekile kubantu abanempilo, phuza izinkomishi ezimbili kuya kwezintathu zamanzi ngehora iphelele.
Ingabe kufanele siphuze iziphuzo ze-isotonic?
Njengoba sishilo ngaphambili, kungenzeka ukuthi ezimweni ezithile, abanye abasubathi badinga iziphuzo ezigcwalisa ama-electrolyte ngemva kokuzivocavoca okukhulu. Ama-Electrolyte ama-molecule aqukethe ama-ion amahhala, amaminerali amaningi, futhi asiza ukulawula izinqubo eziningi emzimbeni, okuhlanganisa ukusebenza kwezinzwa nemisipha, i-hydration, igazi le-pH, umfutho wegazi, nokuphulukiswa kwezicubu ezilimele. Lokhu kutholakala ngokwemvelo ngokudla okuningi futhi ngokuvamile akunandaba nabantu abanamathela esimisweni sokuvivinya umzimba okusesilinganisweni, okungajwayelekile.
Kungani kuthiwa iziphuzo ze-hydration namabhodlela amanzi awanalo lolu phawu? Sikholelwa ukuthi akudingekile ukukhumbuza umphakathi ukuthi i-H2O iyisisekelo sokugeleza kwamanzi. Njengase-apula ngeke sithole uhlobo "lokudla okunomsoco". Kusobala. Kodwa-ke, lesi siqubulo sivame ukuvela eziphuzweni zezemidlalo ngoba zibhekisela ekwakhiweni kwama-electrolyte, ama-micronutrients noma i-sodium.
Okufanelekile, phuza amanzi amancane njalo ngemizuzu eyi-10 kuya kweyi-15 phakathi nokuzivocavoca. Lokhu kusiza ngokushesha esikhundleni samanzi alahlekile ngokujuluka. Kuya ukuzivocavoca okuthatha imizuzu engaphezu kwengu-60, ezinye izakhi kufanele zifakwe, okungcono nge-a okuqukethwe kwama-carbohydrate kusuka ku-5 kuye ku-7%. Lokhu kuvumela umzimba ukumunca ama-carbohydrate ngesivinini esisheshayo, unikeze uphethiloli osheshayo futhi usize ukugcwalisa ama-electrolyte emzimbeni.
Kodwa-ke, uma unesifo sikashukela noma ezinye izimo zikashukela wegazi, thintana nodokotela ngaphambi kokuphuza iziphuzo zezemidlalo ukuze ugcwalise ama-electrolyte. Khumbula ukuthi usengawadla amanzi uma uzivocavoca isikhathi esingaphezu kwemizuzu engama-60, kodwa uketshezi olunama-electrolyte luba olubaluleke kakhulu uma usuphumelele ihora.