7 Sayenzi-Yakavakirwa Hutano Kubatsirwa kwekunwa Zvakaringana Mvura

Zvemukati

• 1. Inobatsira kuwedzera kushanda kwemuviri
• 2. Inonyanya kukanganisa masimba esimba uye kushanda kwehuropi
• 3. Inogona kubatsira kudzivirira uye kurapa kutemwa nemusoro
• 4. Ngaabatsire kubvisa kuzvimbirwa
• 5. Ngaabatsire kurapa itsvo matombo
• 6. Inobatsira kudzivirira hangovers
• 7. Inogona kubatsira kurasikirwa uremu
• Chinokosha

Muviri wemunhu unokomberedza 60% yemvura.

Izvo zvinowanzo kurudzirwa kuti iwe unwe masere 8-ounce (237-mL) magirazi emvura pazuva (iwo 8 × 8 mutemo).

Kunyangwe paine shoma sainzi kuseri kwemutemo uyu, kugara uine hydrated kwakakosha.

Heano e7 humbowo-hwakavakirwa hutano mabhenefiti ekunwa yakawanda mvura.

1. Inobatsira kuwedzera kushanda kwemuviri

Ukasaramba uine hydrated, kuita kwako kwemuviri kunogona kutambura.

Izvi zvinonyanya kukosha panguva yekurovedza muviri kwakanyanya kana kupisa kwakanyanya.

Kushaya mvura mumuviri kunogona kuve nemhedzisiro inoonekwa kana ukarasikirwa necidiki se2% yemvura yemuviri wako. Zvisinei, hazvisi zvisizvo kuti vatambi varasikirwa zvakanyanya se6-10% yehuremu hwavo hwemvura kuburikidza nedikita (,).

Izvi zvinogona kutungamira kuchinjika tembiricha yemuviri, kudzikisira kukurudzira, uye kuwedzera kuneta. Izvo zvinogona zvakare kuita kuti kurovedza muviri unzwe zvakanyanya kuomarara, zvese mumuviri nepfungwa (3).

Yakanakisa hydration yakaratidzirwa kudzivirira izvi kuti zvirege kuitika, uye zvinogona kutodzora kushushikana kweiyo oxidative kunoitika panguva yekukwirisa kurovedza muviri. Izvi hazvishamise kana iwe uchifunga kuti mhasuru iri pamusoro pe80% mvura (,).

Kana iwe uchirovedza zvakanyanya uye uchiita kudikitira, kugara uine hydrated kunogona kukubatsira iwe kuita pane yako mhedzisiro.

Kurasikirwa zvishoma se2% yemvura yako yemukati zvemukati kunogona kukanganisa zvakanyanya kuita kwako kwepanyama.

2. Inonyanya kukanganisa masimba esimba uye kushanda kwehuropi

Uropi hwako hunosimbiswa zvakanyanya neako hydration chinzvimbo.

Zvidzidzo zvinoratidza kuti kunyangwe kushomeka kwemvura kushoma, senge kurasikirwa kwe3-3% yehuremu hwemuviri, kunogona kukanganisa zvinhu zvakawanda zvehuropi.

Mune ongororo mumadzimai madiki, vaongorori vakaona kuti kurasikirwa kwemvura kwe1.4% mushure mekurovedza muviri kwakakanganisa zvese kushushikana uye kuisa pfungwa. Izvo zvakare zvakawedzera kuwanda kwemusoro ().

Nhengo zhinji dzeboka rimwechete rekutsvaga dzakaita chidzidzo chakafanana mumajaya. Vakaona kuti kurasikirwa kwemvura kwe1.6% kwaikanganisa kushanda ndangariro uye kuwedzera manzwiro ekuzvidya mwoyo uye kuneta (7).

Kurasikirwa kwemvura kwe3-3% zvakaenzana anenge 1.5-4.5 mapaundi (0.5-2 kg) yehuremu hwemuviri wemunhu kune munhu anorema 150 pondo (68 kg). Izvi zvinogona kuitika nyore nyore kuburikidza neyakajairika zviitiko zvezuva nezuva, ndoda panguva yekurovedza muviri kana kupisa kwakanyanya.

Zvimwe zvakawanda zvidzidzo, zvine zvidzidzo zvichibva kuvana kusvika kuvakuru vakuru, zvakaratidza kuti kushomeka kwekushomeka kwemvura kunogona kukanganisa manzwiro, ndangariro, uye kushanda kwehuropi (8,, 10,, 12, 13).

Kupfava kwekushomeka kwemvura (kurasikirwa kwemvura kwe3-3%) kunogona kukanganisa masimba emagetsi, kukanganisa mweya, uye kutungamira kudzikisira kukuru mundangariro nekuita kwehuropi.

3. Inogona kubatsira kudzivirira uye kurapa kutemwa nemusoro

Kushaya mvura mumuviri kunogona kukonzera kutemwa nemusoro uye migraine mune vamwe vanhu (,).

Kutsvagurudza kwakaratidza kuti kutemwa nemusoro ndechimwe chezviratidzo zvakajairika zvekushaya mvura mumuviri. Semuenzaniso, ongororo muvanhu makumi matatu nemapfumbamwe yakawana kuti makumi mana muzana evatori vechikamu vakasangana nemusoro nekuda kwekushaya mvura ().

Uyezve, zvimwe zvidzidzo zvakaratidza kuti mvura yekunwa inogona kubatsira kusunungura misoro kune avo vanosangana nemusoro kazhinji.

Chidzidzo muvarume ve102 vakawana kuti kunwa imwe 50.7 maunzi (1.5 litita) emvura pazuva kwakakonzera kuvandudzika kwakanyanya paMigraine-Yakanangana neHupenyu hwehupenyu, chiratidzo chegwara remigraine (16).

Uyezve, 47% yevarume vakanwa yakawanda mvura yakashuma kuvandudzwa kwemusoro, nepo chete 25% yevarume vari muboka rekutonga vakashuma izvi (16).

Nekudaro, hadzisi dzese zvidzidzo dzinobvumirana, uye vaongorori vakagumisa kuti nekuda kwekushomeka kwemhando yepamusoro zvidzidzo, kumwe kutsvagurudza kunodiwa kuratidza kuti kuwedzera hydration kungabatsira sei kugadzirisa misoro yemusoro uye kudzikisira musoro wenyaya ().

Kunwa mvura kunogona kubatsira kudzikisa kutemwa nemusoro uye zviratidzo zvemusoro. Zvisinei, kumwe kutsvagisa kwemhando yepamusoro kunodikanwa kuti usimbise iyi mukana wekubatsira.

4. Ngaabatsire kubvisa kuzvimbirwa

Kuzvimbirwa idambudziko rakajairika iro rinozivikanwa nekufamba kwembambo uye kuoma kupfuura chituru.

Kuwedzera kwekudya kwemvura kunowanzo kurudzirwa sechikamu cheprotocol yekurapa, uye kune humwe humbowo hwekutsigira izvi.

Kunwa mvura yakadzika zvinoita kunge njodzi yekuzvimbirwa mune vadiki nevakuru vanhu (,).

Kuwedzera hydration kunogona kubatsira kudzikisira kupatira.

Mineral mvura inogona kunge iri chinwiwa chinonyanya kubatsira kune avo vane kupatira.

Zvidzidzo zvakaratidza kuti maminera emvura akapfuma mu magnesium uye sodium inovandudza ura kufamba mafambiro uye kuenderana kwevanhu vane kupatirwa (, 21).

Kunwa mvura yakawanda kunogona kubatsira kudzivirira uye kubvisa kuzvimbirwa, kunyanya kune vanhu vasinganwe mvura yakakwana.

5. Ngaabatsire kurapa itsvo matombo

Urinary mabwe anorwadza macumpump emaminerari kristaro ayo anoumba mune weti system.

Fomu yakajairika ndeyematombo eitsvo, ayo anoumba itsvo.

Pane humbowo hushoma hwekuti kunwa mvura kunogona kubatsira kudzivirira kudzokororwa kune vanhu vakambowana itsvo matombo (22, 23).

Kuwedzera kwemvura inowedzera kunowedzera vhoriyamu weti ichipfuura neitsvo. Izvi zvinoderedza kuwanda kwemaminerari, saka ivo kashoma kuti vadzike uye vagadzire clumps.

Mvura inogona zvakare kubatsira kudzivirira kuumbwa kwekutanga kwematombo, asi zvidzidzo zvinofanirwa kuratidza izvi.

Kuwedzera kwekutora kwemvura kunoonekwa sekuderedza njodzi yekuumbwa kweibwe.

6. Inobatsira kudzivirira hangovers

Hangover inoreva zviratidzo zvisingafadzi zvinoitika mushure mekunwa doro.

Doro rinochinja muviri, saka rinoita kuti urasikirwe nemvura yakawanda kupfuura yaunotora. Izvi zvinogona kukonzera kupera simba (24,,).

Kunyangwe kushomeka kwemvura isiri iyo inonyanya kukonzera hangovers, inogona kukonzera zviratidzo senge nyota, kuneta, kurwadziwa nemusoro, uye kuoma muromo.

Nzira dzakanaka dzekudzora hangovers ndeyekunwa girazi remvura pakati pezvinwiwa uye uine rimwe girazi hombe remvura usati warara.

Hangovers inokonzereswa nekushayikwa kwemvura, uye kunwa mvura kunogona kubatsira kudzikisa zvimwe zvezviratidzo zvehangovers.

7. Inogona kubatsira kurasikirwa uremu

Kunwa mvura yakawanda kunogona kubatsira kuti uremerwe uremu.

Izvi zvinodaro nekuti mvura inogona kuwedzera kuguta uye kuwedzera yako metabolic rate.

Humwe humbowo hunoratidza kuti kuwedzera kunwa kwemvura kunogona kukurudzira kuonda nekuwedzera zvishoma metabolism yako, iyo inogona kuwedzera huwandu hwecalori iwe yaunopisa zuva nezuva.

Chidzidzo chegore ra2013 mumadzimai makumi mashanu evakadzi vane huremu hwakanyanya chakaratidza kuti kunwa mamwe ma 16.9 ounces (500 mL) emvura katatu pazuva pazuva kusati kwadya kwemavhiki masere kwakatungamira mukudzikiswa kwakakura kwehuremu hwemuviri nemafuta emuviri zvichienzaniswa nezviyero zvavo zvekutanga-kudzidza () .

Nguva yacho inokosha zvakare. Kunwa mvura hafu yeawa usati wadya ndiko kunonyanya kushanda. Zvinogona kuita kuti unzwe kuzara zvakanyanya kuitira kuti udye mashoma macalorie (, 29).

Mune kumwe kuongorora, ma dieters ainwa 16,9 ounces (0.5 litita) emvura vasati vadya vakarasikirwa ne44% imwe huremu kwenguva inokwana masvondo gumi nemaviri pane ma dieters vasina kunwa mvura vasati vadya ().

Chinokosha

Kunyangwe kushomeka kwekushomeka kwemvura kunogona kukukanganisa mupfungwa nepanyama.

Ita shuwa kuti iwe unowana mvura yakaringana zuva rega rega, kunyangwe yako pachako chinangwa chiri makumi matanhatu (1.9 litita) kana imwe mari. Icho chimwe chezvinhu zvakanakisa zvaunogona kuita kune hutano hwako hwese.