Unofanirwa Kunwa 3 litres Emvura pazuva?

Zvemukati

• Inotsigira hutano hwakazara
• Dai kuwedzera uremu
• Dai kuvandudza hutano hweganda
• Zvimwe zvakanaka
• Ngasave iri yakaenzana huwandu hwemunhu wese
• Kunwa mvura yakawandisa kunogona kuva nenjodzi
• Chinokosha

Haisi chakavanzika chekuti mvura yakakosha kuhutano hwako.

Muchokwadi, mvura inosanganisira 45-75% yehuremu hwemuviri wako uye inoita chinzvimbo chakakosha muhutano hwemwoyo, kurema manejimendi, kuita kwemuviri, uye kushanda kwehuropi ().

Zvidzidzo zvinoratidza kuti kukwikwidza kunwa kwako kwemvura kunogona kupa mabhenefiti mazhinji ehutano ().

Nekudaro, iyo huwandu hwemvura yaunoda inyaya yekukakavara - uye kunwa zvakanyanya kunogona kukuvadza hutano hwako.

Ichi chinyorwa chinoongorora mabhenefiti uye kudzikira kwekunwa 3 litita (zana maiza) emvura pazuva.

Inotsigira hutano hwakazara

Kugara wakadzvanywa zvakanaka kwakakosha zvakanyanya, sezvo mvura ichidikanwa kune akasiyana maitiro emuviri uye epakati kune angangoita ese ehutano nehutano.

Kunyanya, izvi zvinoyerera zvinobatsira kudzora tembiricha yemuviri, kutakura zvinovaka muviri, kuchengetedza huropi kushanda, nekusimudzira kuita kwemuviri ().

Kusawana mvura yakakwana kunogona kukuvadza, kungakonzeresa mhedzisiro svoto, kuneta, kuzvimbirwa, kutemwa nemusoro, uye dzungu ().

Naizvozvo, kunwa marita matatu (maoza zana) emvura pazuva kunogona kukubatsira kusangana ne hydration yako inoda kutsigira hutano hwakanaka.

Kunwa mvura yakakwana kwakakosha kune zvakawanda zvehutano, zvinosanganisira kupisa kwemuviri, kutakura zvinovaka muviri, uye mashandiro ehuropi.

Dai kuwedzera uremu

Kuwedzera kunwa kwako kwemvura kunogona kubatsira kurasikirwa uremu.

Kunwa mvura nguva pfupi usati wadya kunogona kubatsira zvakanyanya, nekuti inogona kusimudzira manzwiro ekuzara uye kuderedza chishuwo.

Imwe ongororo muvanhu makumi maviri nevaviri yakawana kuti kunwa 500 ml (17 maawunsi) emvura usati wadya kwakaderedza huwandu hwemacalorie anodyiwa ne13% ().

Saizvozvowo, diki, gumi nemaviri-vhiki kudzidza kwakaratidza kuti kunwa mazana mashanu emvura (gumi nemaviri) emvura usati wadya chimwe chikamu chechikafu chakaderera-koriori kwakawedzera kurasikirwa ne44%, zvichienzaniswa neboka rinodzora ().

Kunwa mvura kunogona zvakare kuwedzera kwechinguva metabolism yako, iyo inogona kuwedzera huwandu hwecalori iwe yaunopisa mukati mezuva rese.

Muchidzidzo chidiki muvanhu gumi nevatanhatu, kunwa mazana mashanu emamirimita (gumi nemaviri emvura) kwechinguva kwakawedzera metabolism ne24% pamusoro peawa rimwe chete, izvo zvinogona kubatsira kuonda ().

Mvura inogona kukubatsira kuti unzwe uzere uye kwechinguva kuwedzera metabolism yako, iyo inogona kusimbisa uremu.

Dai kuvandudza hutano hweganda

Imwe tsvagiridzo inoratidza kuti kunwa mvura yakawanda kunogona kubatsira kuchengetedza ganda rako riwedzere uye rakatsetseka.

Semuenzaniso, ongororo yemwedzi wese muvanhu makumi mana nevapfumbamwe yakaratidza kuti kuwedzera kwemvura kunwa ne2 litita (67 maawoni) pazuva kunovandudza ganda hydration, kunyanya kune avo vaiwanzonwa pasi pe3.2 litita (108 maunzi) emvura zuva nezuva ().

Chimwe chidzidzo muvakuru vevakuru makumi mana chakabatanidza yakakwira yekumwa mvura yekuwedzera kune yakawedzera ganda hydration uye ganda pamusoro pH ().

Ganda pH inoita basa rakakosha mukuchengetedza chipingamupinyi cheganda rako, icho chinogona kukanganisa njodzi yako yemamwe mamiriro eganda (10).

Pamusoro pezvo, ongororo yezvidzidzo zvitanhatu yakawana kuti kuwedzerwa kwemvura kunwa kwakadzora kuoma uye hukasha, kuwanda kweganda kusimba, uye kuwedzera hydration ().

Kunwa mvura yakawanda kunogona kukurudzira ganda rine hutano nekuwedzera hydration uye elasticity uchidzikisa kukasira uye kuoma.

Zvimwe zvakanaka

Kunwa mvura yakawanda kunogona kupa mamwe mabhenefiti zvakare, kusanganisira:

• Yakawedzera nguva. Ongororo dzakawanda dzinobatanidza yakaderera mvura yekudyiwa ine yakanyanya njodzi yekuzvimbirwa. Nekudaro, kunwa mvura yakawanda kunogona kusimudzira ura kufamba ().
• Kudzivirira dombo rebwe. Ongororo imwe chete yezvidzidzo zvipfumbamwe zvakasunga yakakwira mvura inodya kune yakaderera njodzi yematombo eitsvo ().
• Kusunungurwa kwemusoro. Kutsvagurudza kunoratidza kuti kunwa mvura yakawanda kunogona kudzora kutemwa nemusoro kunokonzerwa nekushomeka kwemvura kana kurasikirwa nemvura (,).
• Maitiro ekuvandudza. Zvinoenderana nekumwe kuongorora, kuwedzera kunwa kwemvura kunogona kubatsira kushanda kwehuropi pamwe nemanzwiro, kunyanya muvana nevakuru vakuru ().
• Kuvandudza kugona kwemitambo. Nepo kushomeka kwemvura kuchikanganisa kurovedza muviri, kutsiva zvinwiwa mushure mekurovedza muviri kunogona kuwedzera kutsungirira uye kudzikisira kurovedza muviri-kunokonzeresa kukuvara kweDNA ().

Kunwa marita matatu (maoita zana) emvura pazuva kunogona kubatsira ura kugara, kudzivirira matombo eitsvo, kudzikamisa misoro, kugadzirisa manzwiro, uye kusimbisa kuita kwemuviri.

Ngasave iri yakaenzana huwandu hwemunhu wese

Kunyangwe kunwa mvura yakawanda kungabatsira hutano hwako, 3 litita (zana maiza) inogona kunge isingave chiyero chakakodzera kune wese munhu.

Parizvino, hapana kurudziro yepamutemo iripo yekutora mvura yakajeka chete. Mari yaunoda inoenderana nezvinhu zvinoverengeka, senge zera, murume kana murume, uye chikamu chezviitiko ().

Nekudaro, pane zvinokurudzirwa zvekuzara kwemvura, iyo inosanganisira mvura inonwiwa kuburikidza nezvose zvinwiwa uye zvinwiwa, senge yakajeka mvura, michero, uye miriwo.

Kudya kwemazuva ese kwakatenderedza 2.7 litres (91 ounces) evakadzi uye 3.7 litres (125 ounces) evarume vanogona kuzadzisa zvido zvevakuru (19).

Zvichienderana nezvimwe zvekudya uye zvinwiwa zvaunonwa, ungangodaro usingade kunwa marita matatu (maoita zana) emvura pazuva kusangana nezvinodiwa nemvura.

Kungo teerera kune muviri wako nekumwa kana iwe uchinzwa nyota ndiyo imwe yenzira dzakanakisa dzekuona kuti uri kugara uine hydrated. Muchokwadi, vanhu vazhinji vanogona kuzadzisa zvido zvavo zvezuva nezuva nekunwa mvura kana vaine nyota (19).

Sezvineiwo, vamwe vanhu, vakadai sevatambi uye vashandi vemaoko, vangangoda anopfuura marita matatu (maoza zana) emvura pazuva ().

Kunwa mvura yakawandisa kunogona kuva nenjodzi

Ramba uchifunga kuti kunyanyisa kumwa mvura kunogona kuva nenjodzi.

Kunwa zvakawandisa kunogona kukanganisa muyero we electrolyte yemuviri wako, zvichitungamira ku hyponatremia, kana mwero wakaderera wesodium muropa rako ().

Zviratidzo zvehyponatremia zvinosanganisira kushaya simba, kuvhiringidzika, kuda kurutsa, kurutsa, uye - mune zvakakomba zviitiko - kunyangwe rufu ().

Kunyangwe itsvo dzako dzichigona kubuda kusvika makumi maviri nesere kusvika makumi maviri nemana emarita (4.5-6-6 galoni) emvura pazuva, dzinogona kungogadzira 800-1,000 ml (27-34 ounces) emvura paawa ().

Nekuda kweichi chikonzero, zvakakosha kuti uparidze kunwa kwako kwemvura zuva rese pane kuinwa yese mushe imwechete. Pamusoro pezvo, ita chokwadi chekuteerera kumuviri wako uye gadzirisa yako yekumwa mvura zvinoenderana kana iwe uchinzwa kusanzwa.

Zvinodiwa nemvura zvinosiyana zvichienderana nezvakawanda zvinhu. Sezvo kunwa mvura yakawandisa kunogona kukanganisa muyero we electrolyte yemuviri wako uye kunotungamira ku hyponatremia, 3 litita (zana maiza) inogona kunge yakawandisa kune vamwe vanhu.

Chinokosha

Kuwedzera kunwa kwako kwemvura kunogona kupa mabhenefiti mazhinji ehutano, kunyanya kuonda uye hutano hweganda.

Ipo uchinwa 3 malita (zana maoza) zuva nezuva kunogona kukubatsira kuzadzisa zvaunoda, hazvidiwe kune wese munhu. Kutaura zvazviri, kunwa mvura yakawandisa kunogona kuva nenjodzi.

Kuti uone kuti uri kugara uine hydrated, inwa kana iwe uchinzwa nyota uye gara uchiteerera kumuviri wako.