13 Nyore Nzira Kuderedza Kurema Kwemvura (Kurumidza uye Zvakachengeteka)

Zvemukati

• 1. Rovedza muviri pane Yakajairika Hwaro
• 2. Kurara Zvakawanda
• 3. Kushushikana Zvishoma
• 4. Tora maElectrolyte
• 5. Manage Munyu Kudya
• 6. Tora Magnesium Supplement
• 7. Tora Dandelion Supplement
• 8. Inwa Mamwe Mvura
• 9. Tarisa pane Zvimwe Zvikafu zvine Utano
• 10. Cheka maCarbs
• 11. Tora Caffeine Supplements kana Kunwa Tea uye Kofi
• 12. Chinja Tsika Dzako
• 13. Funga nezvePiritsi Yemvura Mapiritsi
• Icho Chinokosha

Muviri wemunhu une mvura inosvika makumi matanhatu kubva muzana, iyo inoita basa rakakosha muzvinhu zvese zvehupenyu.

Asi, vanhu vazhinji vanonetseka nezvehuremu hwemvura. Izvi zvinonyanya kushanda kune vatambi vane hunyanzvi uye vavaki vemuviri vanoshuvira kusangana nehuremu chikamu kana kugadzirisa kwavo kutaridzika.

Kuwedzeredza kuchengetwa kwemvura, inozivikanwawo sedema, inyaya yakasiyana. Kunyangwe ichiwanzo kukuvadza, inogona kuve mhedzisiro mhedzisiro yezvakakomba zvehutano mamiriro, senge moyo, chiropa kana hosha yeitsvo ().

Vakadzi vanogona zvakare kuwana kuchengetwa kwemvura panguva ye luteal chikamu chekuenda kwavo kumwedzi uye panguva yekuzvitakura.

Ichi chinyorwa ndechevanhu vane hutano nevatambi vanoshuva kudzikisa huremu hwemvura. Kana iwe uine chakakomba edema - kuzvimba kwetsoka dzako kana maoko - bvunza chiremba wako.

Hedzino gumi nematatu nzira dzekudzora kuwandisa kwemvura uremu nekukurumidza uye zvakachengeteka.

1. Rovedza muviri pane Yakajairika Hwaro

Kurovedza muviri kunogona kunge iri imwe yenzira dzakanakisa dzekudzikisa huremu hwemvura munguva pfupi. Chero fomu yekurovedza muviri inowedzera ziya, zvinoreva kuti ucharasikirwa nemvura.

Ivhareji kurasikirwa kwemvura panguva imwe yeawa yekurovedza muviri iri chero pakati pe16-64 ounces (0.5-2 litita) paawa, zvinoenderana nezvinhu zvakaita sekupisa uye zvipfeko (,,).

Munguva yekurovedza muviri, muviri wako unoshandurawo mvura yakawanda kupinda mumhasuru dzako.

Izvi zvinogona kubatsira kudzikisa mvura kunze kwesero uye kudzikisira iyo "nyoro" inotaridzika vanhu vanotaura kubva mukunyanyisa kuchengetedza mvura ().

Nekudaro, iwe uchiri kuda kunwa mvura yakawanda panguva yako yekudzidzira chikamu.

Imwe sarudzo yakanaka yekuwedzera ziya uye kurasikirwa kwemvura ndiyo sauna, iyo iwe yaunogona kuwedzera mukati mushure mekuita kwako jimi.

Pfupiso Kugara uchirovedza muviri kunogona kukubatsira kuti urambe uine huremu hwechisimba hwemvura yemumuviri uye kubuda mvura yakawandisa yakachengetwa.

2. Kurara Zvakawanda

Kutsvagurudza pamusoro pekurara kunoratidza kuti izvo zvakakosha kune hutano sekudya uye kurovedza muviri (,,).

Kurara kunogona kukanganisa manzwira etsvo etsvo muitsvo, izvo zvinodzora sodhiyo uye chiyero chemvura ().

Kurara kwakaringana kunogona kubatsira muviri wako kudzora hydration mazinga uye kudzikisira kuchengetedza kwemvura.

Vavarira kuwana huwandu hwakaringana hwekurara husiku humwe, izvo kune vazhinji vanhu zvichave zvinosvika maawa manomwe kusvika manomwe.

Pfupiso Kurara kwakanaka kwehusiku kunogona kubatsira muviri wako kubata kwayo mwero uye sosiamu uye kutungamira kudzikisira huremu hwemvura munguva refu.

3. Kushushikana Zvishoma

Yenguva refu kushushikana kunogona kuwedzera iyo hormone cortisol, iyo inokanganisa zvakananga kuchengetedza kwemvura uye huremu hwemvura ().

Izvi zvinogona kuitika nekuti kushushikana uye cortisol inowedzera mahormoni anodzora mwero wemvura mumuviri, unozivikanwa seantidiuretic hormone kana ADH ().

ADH inoshanda nekutumira masaini kuitsvo dzako, uchivaudza kuti ingani mvura yekupomba kuti idzokere mumuviri wako ().

Kana iwe ukadzora kushushikana kwako, iwe unozochengetedza yakajairika nhanho yeADH uye cortisol, iyo yakakosha kune fluid fluid muyero uye kwenguva refu-hutano uye chirwere njodzi (,)

Pfupiso Kushungurudzika kunowedzera cortisol uye antidiuretic hormone (ADH), iyo inokanganisa zvakananga muviri wako wemvura.

4. Tora maElectrolyte

Electrolyte maminera ane magetsi emagetsi, senge magnesium uye potasium. Ivo vanoita zvakakosha mabasa mumuviri wako, kusanganisira kudzora mvura chiyero ().

Kana magetsi eelectrolite achinge akaderera kana kukwirira zvakanyanya, anogona kukonzeresa shanduko muyero yemvura. Izvi zvinogona kutungamira mukuwedzera kwehuremu hwemvura ().

Iwe unofanirwa kugadzirisa yako electrolyte yekudyira kune yako yekudyiwa mvura. Kana iwe ukanwa yakawanda mvura, iwe ungangoda mamwe maelectrolyte ().

Kana iwe uchirovedza muviri zuva nezuva kana uchigara munzvimbo ine hunyoro kana inopisa, ungangoda mamwe maelectrolyte kutsiva iwo akarasika nedikita ().

Mukupesana, huwandu hwakawanda hwemagetsi emagetsi kubva kune zvinowedzera kana chikafu chine munyu, pamwe chete nemvura shoma, zvinogona kuita zvinopesana uye kuwedzera huremu hwemvura.

Pfupiso Electrolyte inodzora chiyero chemvura uye sero hydration. Electrolyte zvinowedzera zvinogona kubatsira kana iwe ukanwa mvura yakawanda, kurovedza muviri zvakanyanya, kugara munzvimbo inopisa kana kusadya chikafu chine munyu.

5. Manage Munyu Kudya

Sodium, iyo iwe yaunowana zuva nezuva kubva munyu, ndiyo imwe yemagetsi anowanzozivikanwa mumuviri wemunhu.

Inoita basa rakakura mumatanho emvura. Kana masodium ari mashoma kwazvo kana akanyanya kukwirira, zvinotungamira mukusaenzana mukati memuviri uye nekudaro kuchengetedza kwemvura.

Kudya kwakawanda kwemunyu, kazhinji nekuda kwekudya kune zvakawanda zvakagadziriswa chikafu, kunogona kuwedzera kuchengetedza kwemvura. Izvi zvinonyanya kuitika kana zvichisanganiswa nemvura shoma uye pasina kurovedza muviri (,,,).

Nekudaro, izvi zvinoita sekunge zvinoenderana neyazvino yemazuva ese yekudyiwa kwesodium uye nemazinga eropa.

Imwe fundo inoratidza kuti iwe unongochengeta yakawandisa mvura kana iwe ukanyanya kuwedzera kana kushandura tsika yako yezuva nezuva yekudya ().

Pfupiso Munyu kana sodium inotora chinzvimbo chakakosha mukuyerera kwemvura. Edza kudzivisa shanduko dzakanyanya, senge kuwandisa kunwa munyu kana kumiswa kwemunyu.

6. Tora Magnesium Supplement

Magnesium ndeimwe kiyi electrolyte uye mamineral. Izvo ichangobva kuve chinonyanya kufarirwa chinowedzerwa chehutano nemitambo kuita.

Kutsvagisa nezve magnesium kwave kwakakura uye kunoratidza kuti ine pamusoro pe600 mabasa mukati memuviri wemunhu ().

Zvidzidzo muvakadzi zvinoratidza kuti magnesium inogona kuderedza huremu hwemvura uye premenstrual zviratidzo (PMS) (,).

Shanduko idzi dzinoitika nekuti magnesium inoita chikamu chekubatanidza nemamwe maelectrolyte, senge sodium uye potasium. Pamwe chete, vanobatsira kudzora mwero wemvura yemuviri wako.

Magnesium zvinowedzera zvine zvakawanda zvimwe zvingangove zvehutano mabhenefiti kune vanhu vari kuzvishaya mukudya kwavo.

Pfupiso Magnesium kudya kunofanirwa kukwidziridzwa, sezvo ichiita chinzvimbo chakakosha mumatanho emvura uye zvemukati memvura yemukati.

7. Tora Dandelion Supplement

Dandelion, inozivikanwawo se Taraxacum officinale, mushonga unoshandiswa mune imwe nzira yekurapa kuchengetedza mvura ().

Mumakore achangopfuura, yakavewo yakafarirwa pakati pevarimi vemuviri nevatambi vanofanirwa kudonhedza mvura yekushongedza kana kusangana nehuremu chikamu.

Dandelion zvinowedzera zvinogona kubatsira iwe kurasikirwa uremu hwemvura nekusaina itsvo kudzinga weti yakawanda uye nekuwedzera munyu kana sodium.

Izvi zvinotsigirwa nezvidzidzo zvinoratidza kuti kutora dandelion zvinowedzera zvinowedzera kuwanda kwekuita weti pamusoro pemaawa mashanu-nguva ().

Zvisinei, kunyangwe hazvo yatove mukushandisa kwakakurumbira, kumwe kutsvagurudza kunonyatso kudikanwa pane dandelion zvinowedzera.

Pfupiso Dandelion mushonga unozivikanwa unowanzo shandiswa nevavaki vemuviri nevatambi vanoda kudzikira huremu hwemvura.

8. Inwa Mamwe Mvura

Sezvineiwo, kunyatsoiswa hydrated kunogona kudzikisira kuchengetedza kwemvura ().

Muviri wako unogara uchiedza kuwana hutano hwakanaka, saka kana uchigara uchishaya muviri muviri wako unowanzo chengetedza mvura yakawanda mukuyedza kudzivirira huwandu hwemvura kuti huve hwakaderera.

Kuzadzikiswa kwemvura yakakwana yezuva nezuva kunogona zvakare kuve kwakakosha kune hutano hwechiropa neitsvo, izvo zvinogona kudzora kuchengetedza kwemvura munguva refu (,).

Zvakanakira kunwa mvura yakawanda hazvimire ipapo. Kumwe kutsvagurudza kunoratidza kuti yakanaka hydration yakakoshawo kune hutano huzhinji, kusanganisira kurasikirwa kwemafuta uye kushanda kwehuropi (,,).

Senguva dzose, kuwana chiyero kwakanyanya. Kana iwe ukanwa zvakawandisa zvakawandisa zvemvura iwe unogona kuwedzera yako huremu hwemvura.

Ingonwa chete kana uine nyota uye mira kana uchinge wanyatsonzwa mvura. Iwe unofanirwa zvakare kunwa zvishoma zvakanyanya munzvimbo dzinopisa kana kana uchirovedza muviri.

Iwe unogona zvakare kuongorora yako weti ruvara kuti uone hydration. Inofanirwa kuve yakajeka yeyero kana yakajeka yakajeka, chinova chiratidzo chakanakisa kuti iwe wakanyatsodiridzwa.

Pfupiso Kupererwa nemvura kana kudarika-hydration kunogona kutungamira mukuchengetedza mvura. Ita shuwa yekunwa zvakaenzana zviyero zvemvura zuva rega rega.

9. Tarisa pane Zvimwe Zvikafu zvine Utano

Pane zvekudya zvakati wandei zvaungashuvire kuzviisa mukudya kwako kurwisa kuchengetedza kwemvura.

Zvekudya zvine potassium zvinowanzo kurudzirwa, sezvo potasium inogona kubatsira kuenzanisa masodium uye kuwedzera weti kugadzirwa, ichikubatsira iwe kudonhedza mvura ().

Miti yakasvibira yakasvibira, bhinzi, mabhanana, avocado, matomatisi uye yogati kana zvimwe zvinogadzirwa nemukaka zvese zvine hutano uye zvine potassium.

Magnesium inowedzera kana chikafu chine magnesium zvakare zvinokurudzirwa. Izvi zvinosanganisira chokoreti yakasviba, miriwo yakasvibira ine mashizha, nzungu uye tsanga dzakazara.

Izvi zvinotevera chikafu nemakwenzi zvinowanzo kukurudzirwa nevamwe varapi kudzikisa huremu hwemvura. Humwe humbowo hwekiriniki hunotsigira mashandisiro avo:

• Chibage chesilika ().
• Horsetail ().
• Parsley ().
• Hibiscus ().
• Garlic (,).
• Fennel ().
• Nettle ().

Kunyangwe dumbu rakadzivirirwa kazhinji risingakonzerwe nekuchengetwa kwemvura, iwe unogona zvakare kuda kudzikamisa kana kubvisa kwechinguva chikafu chingakonzere kuputika.

Izvi zvinosanganisira chikafu chakagadziriswa zvakanyanya, chikafu chine yakawanda fiber uye dzimwe nguva bhinzi nemukaka. Iwe unogona zvakare kuyedza kunamira kune zvakaderera-FODMAP zvekudya kwechinguva kuti uone kana izvozvo zvichibatsira.

Pfupiso Zvimwe zvekudya nemishonga zvinogona kuita se diuretics uye kudzikisira kuchengetedza kwemvura. Vabatanidze nechikafu chiri nyore kugaya chisingakonzere kuputika kana kusashivirira.

10. Cheka maCarbs

Kucheka carbs inzira yakajairika yekukurumidza kudonhedza yakawandisa mvura. Carbs anochengetwa mumhasuru uye chiropa se glycogen, asi glycogen inodhonzawo mvura mukati pamwe chete nayo.

Kune gramu yega yega yeglycogen yaunochengetera, 3-4 magiramu (0.11-0.14 ounces) emvura inogona kuchengetwa nayo. Izvi zvinotsanangura kuti nei vanhu vachikurumidza kurasikirwa nekurema kana vachichinjisa kune yakaderera-carb chikafu, izvo zvinoderedza glycogen zvitoro.

Carbs zvakare inotungamira mukukwira kwehomoni insulin, iyo inogona kuwedzera kuchengetwa kwesodhiya uye kudzoreredza kwemvura muitsvo (,).

Kudya kwakaderera-carb kunotungamira mukudonha mu insulin mazinga, izvo zvinobva zvaunza kurasikirwa kwesodium nemvura kubva kuitsvo.

Edza kushandura yako carb kutora uye uone zvinoshanda zvakanyanya kwauri.

Pfupiso Kudya kwakaderera-carb kunogona kukonzera kudzikira nekukurumidza muhuremu hwemvura nekuda kwekudzikiswa kwezvitoro zveglycogen uye yakadzika insulin mazinga.

11. Tora Caffeine Supplements kana Kunwa Tea uye Kofi

Caffeine uye zvinwiwa zvine caffeine, senge kofi netii, zvine diuretic mhedzisiro uye zvinogona kubatsira kudzikisa huremu hwemvura yako.

Yakaratidzwa kuwedzera pfupi-yenguva weti kubuda uye kudzikisira huremu hwemvura zvishoma (,).

Mune kumwe kuongorora, girazi remvura riine kana isina caffeine yakapihwa vatori vechikamu mumadhizaini e2 mg paundi (4.5 mg pa kg) yehuremu hwemuviri.

Kana uchibatanidza caffeine nemvura, vatori vechikamu vhoriyamu weti yakawedzera zvakanyanya ().

Izvo zvataurwa, kunyangwe caffeine iine hunyoro diuretic mhedzisiro, haitungamire kupera mvura muvatengi vane tsika.

Pfupiso Zviverengero zvine zvine caffeine kubva mukofi, tii kana zvinwiwa zvine caffeine zvinogona kukubatsira kudonhedza mvura yakawandisa.

12. Chinja Tsika Dzako

Imwe yeshanduko dzakanakisa dzaungaite kudzikisa kudyiwa kwako kwezvakagadzirwa uye kunyanyisa kunwa munyu.

Zvakare, dzivisa kugara zuva rese kana kwenguva yakareba, izvo zvinogona kudzikisa kutenderera kweropa rako. Chiitwa chemuviri chinogona kuvandudza kutenderera uye kukubatsira ziya kubuda mvura yakawandisa ().

Mimwe mishonga inogona zvakare kukonzera kuchengetwa kwemvura, saka bvunza chiremba wako kana mushandi wezvekurapa kana ukanwa mishonga zuva nezuva uye uchitenda kuti inogona kunge ichikonzera kuzvimba (edema) ().

Kunyangwe zvisingaenderane nekuchengetwa kwemvura, funga kutarisisa chikafu chaunodya uye kuve nechokwadi chekuti haisi kukonzera kugaya uye kubvarura ().

Chekupedzisira, pamusoro kana pasi pekushandisa mvura, doro, zvicherwa, caffeine uye munyu zvinogona kukonzera kuchengetwa kwemvura. Tsvaga hutano hwakanaka, hwakaenzana.

Pfupiso Dzivisa kudya zvakawandisa zvezvakagadziriswa chikafu, munyu uye caffeine uye kudzikisira kunwa kwako doro.

13. Funga nezvePiritsi Yemvura Mapiritsi

Prescription diuretics uye mapiritsi emvura dzimwe nguva anoshandiswa kurapa yakawandisa kuchengetedza kwemvura ().

Ivo vanoshanda nekumisikidza itsvo dzako kuburitsa yakawandisa mvura uye munyu kuburikidza neweti.

Aya mapiritsi e diuretic anowanzo gadzirirwa kune avo vane moyo kana mapapu nyaya uye kubatsira neropa, kudzivirira kuwanda kwemvura uye kuderedza kuzvimba.

Izvo zvakakosha kuti uzive mutsauko uripakati pemishonga yekunyorera diuretics uye pamusoro-the-counter kana epamhepo mapiritsi emvura.

Mapiritsi ekurapa akaongororwa kukiriniki kuitira kuchengetedzwa kwenguva refu, nepo mapiritsi e-e-epaanogona kushomeka kutsvagurudza uye haana kugara achiongororwa kuchengetedzeka.

Chero mhando inogona kubatsira kurwisa mishonga inorapwa edema kana kuwanda kwemvura uremu.

Taura nachiremba wako usati waedza izvi.

Pfupiso Paunenge uchitarisa mumushonga wedhiureti kana mapiritsi, bvunza chiremba uye utore zvakatemwa zvinodhaka uchitarisirwa.

Icho Chinokosha

Kana dambudziko rako rekuchengetedza mvura rikaramba richiita, richiratidzika serakanyanya kana kuwedzera nekukasira, zvinogara zvakanaka kutsvaga kurapwa.

Mune zvimwe zviitiko, kuchengetedzwa kwemvura kwakanyanya kunogona kukonzerwa nehutano hwakakomba.

Pakupera kwezuva, nzira yakanakisa yekurwisa huremu hwemvura yakawandisa ndeyekuziva nekurapa chikonzero.

Uku kunogona kuve kuwandisa kwemunyu kunwa, kushomeka kwemaelectrolyte, kusaita basa, kushushikana kwakanyanya kana iko kugara kuchishandiswa chikafu chakagadziriswa.

Zvimwe zveizvi zvakare zviri pakati pezvikonzero zvikuru zvine hukama nehutano husina kunaka nezvirwere, izvo zvinogona kunge zviri zvikonzero zvikuru zvekuzvidzivirira.