Dzakanakisa Nzira dzeKuramba Uine Mvura Zuva rese

Zvemukati

• Izvo Zvaunoda Kuti Uzive Nezve Mvura uye Hydration
• Iyo Yakanakisa Nzira Yekugara Yakazara nemvura
• Iyo Yakanakisa Nzira Yekugara Yakazara Hydrated neChikafu
• Ongororo ye

Iyo haina-brainer iyo iwe unoda yakawanda yemvura, kunyanya mushure mekusvetuka kuburikidza neyako mitambo bhurezha panguva yekurovedza muviri. Asi iwe unogona kunge usiri kubhowekana zvakakwana. Kutaura zvazviri, paavhareji, vanhu vokuAmerica vanonwa zvishoma kudarika magirazi mana pazuva, iyo inodonha mubhaketi. Kuzvishandura pachako kunogona kukanganisa kushanda kwako, uremu hwako - kunyangwe simba rako repfungwa. Sei? Zvinenge zvese masisitimu mumuviri anotsamira paH2O, anodaro Lawrence Armstrong, Ph.D., purofesa wezvekurovedza muviri uye zvepanyama physiology kuHuman Performance Laboratory kuYunivhesiti yeConnecticut. Mvura inodzivirira uye inodiridza nhengo dzedu, inoendesa zvinovaka muviri kumasero edu uye inotibatsira kuti tigare takagwinya uye nepfungwa dzakapinza. Inoenzanisawo mwero we electrolytes-maminerari akadai sodium uye potassium-mumuviri wako kuchengetedza mhasuru dzako kushanda zvakanaka. (Asi iwe unoda zvinwiwa zvemagetsi kuti ugare uine hydrated?)

Nekudaro, chaizvo kuti unonwa zvakadii inotsvedza nyaya. Iyo Institute of Medicine inopa iyo ballpark chinangwa chemakumi mana neshanu pazuva pazuva revakadzi, izvo zvinosanganisira mvura iwe yaunowana kubva muchikafu. Uyezve pane iwo mwero masere-magirazi-zuva-mutemo. Asi hapana chezvirevo izvi chakakodzera munhu wese, nyanzvi dzinodaro. Izvi zvinodaro nekuti iwe unogona kunge uine zvakasiyana mvura zvinodiwa pane mukadzi ari pachitsiko padhuze newe. Kwete izvozvo chete, izvo zvido zvako zvemvura zvinoshanduka rimwe zuva kuenda kune rinotevera zvichienderana nekuoma kwawakaita iwe, kana iwe wawana kana kurasikirwa uremu, chii chako mahormone ari kumusoro uye nezvauri kuita chero panguva yakapihwa. "Tine sisitimu yemvura ine simba uye yakaoma mumiviri yedu, inochinja nguva dzese dzezuva," Armstrong anotsanangura. "Ndosaka pasina mari yakakwana."

Nzira yakanakisa yekugara hydrated inotanga nekuona kuti yakawanda sei mvura yaunoda pazuva ririkumberi ndeyekuyera iwe pachako mangwanani, anodaro. Kuti uwane huremu hwako hunofadza hweH2O, inwa zvaunonzwa kuti chakaringana (kudzamara nyota yako yaguta uye pee rako riine ruvara rwakatsetseka, rinozosviba kana washaiwa mvura) mazuva ese kwevhiki rimwe chete. Mangwanani ega ega, zviyera pachiyero chedhijitari chinhu chekutanga mushure mekukoira. Tora mavhareji enhamba nhatu dzakafanana — ndiwo huremu hwepakutanga paunenge wanyatsodiridzwa. Kubva ipapo zvichienda mberi, famba pachikero mangwanani ega ega, uye "kana iwe uri pound lighter, inwa mamwe 16 ounces zuva iroro," Armstrong anodaro.

Izvo Zvaunoda Kuti Uzive Nezve Mvura uye Hydration

1. Haufanire kugadzira girazi reH2O panguva yako yekuekisesaiza.

Zvinotaridza senzira yakanakisa yekugara uine hydrated panguva yekudyira juzi, asi kana iwe uchinge wakashanda zvine hunyanzvi kwenguva isingasviki awa, iwe unongofanirwa kunwa zvakakwana kuti ugutse nyota yako. Kana iwe ukaenda kweawa kana kupfuura kana iwe uri kurovedza mumamiriro anopisa, zviyese iwe usati uye mushure mekunge iwe uchinge washanda kunze uye kunwa imwe yekuwedzera 16 maunzi emvura paundi pondo yakarasika.

2. Mvura inogona kupa yako Workout kukurudzira.

Plain H2O inokuisira mvura zvakanaka panguva yenguva yekudikitira kuti iwe ugone kuwana zvakanyanya kubva mumaitiro ako. Kana iwe uchida kuravira kwekokonati mvura, zvakadaro, chienda nazvo. Iine mamwe carbs, ayo anogona kubatsira kukupa iwe kusimudza. Kana iwe uchishomeka mune zvimwe zvinovaka muviri, mavitamini anogona kubatsira kuvandudza mashandiro ako. Muchiitiko ichocho, edza vhitamini-inowedzerwa mvura. (Yakabatana: Kunwa Doro Post-Mhanya Inowana iyo Hydration Stamp yekubvumidzwa)

3. Stash mvura yako mufiriji usati waekisesaiza.

Cold H2O iri nani pane yako yekurovedza muviri pane mvura mukamuri tembiricha. Muchidzidzo cheBritain, vanhu vainwa chinwiwa chinotonhora vasati vadikitira uye panguva yekumhanyisa bhasikoro vakakwanisa kuramba vachifamba kwenguva yakareba kupfuura avo vainwa chinwiwa chavo panguva yekudziya, pamwe nekuti mazaya echando aiita kuti tembiricha yavo yepakati yadzike.

4. Kunwa mvura kunogona kukubatsira kuderedza uremu.

Kusveta musati madya kwakabatsira dieters kudya 90 macalorie mashoma pakudya kwega kwega, maererano neongororo yazvino. Zvekare, mvura inotonhorera inogona kunge iri sarudzo iri nani; tsvakurudzo yakawana kuti iwe unopisa zvishoma macalorie akawanda mushure mekunwa, zvichida nokuti muviri wako unopedza simba kupisa mvura.

5. H2O yakanakira ganda rako.

"Iyo hyaluronic acid iri muganda rako inopinza imwe yemvura yaunonwa," anodaro Doris Day, MD, dermatologist muNew York City. "Izvi zvinozvipa kumwe kusimba uye kusimba." Asi hapana chikonzero chekuchera gungwa rezvinhu. "Kana iyo hyaluronic acid yatora zvese zvainogona, iwe unozongotarisa zvakasara kunze," Dr. Day anodaro. Mutemo wakanakisa wechigunwe: Kana ganda rako rikasadzoreka pakarepo paunoridzvanya, inwa.

6. Yako Starbucks tsika haisi kukudzora mvura.

Zvinoitika, kuderedza kofi haisi iyo nzira yakanaka yekugara uine hydrated. Caffeine ine diuretic nyoro, asi haitungamire kupera mvura, sekutsvagurudza kwaAarmstrong. Iwe unogona kunyange kuverenga zvinwiwa zvine caffeine kune yako yakazara mvura inwiwa, anodaro Lauren Slayton, RD, munyori we Bhuku Diki Rakaonda uye muvambi weFoodtrainers muNew York City. Mahara gumi nemasere ekofi akaenzana angangoita mana maawundi emvura.

7. Zvinokwanisika kunwa mvura yakawandisa.

Iri rinogona kunge riri dambudziko rakakomba revamhanyi vanotsungirira, kunyanya vakadzi, vari vadiki pane varume uye nekudaro vane mvura shoma mumiviri yavo, anodaro Timothy Noakes, MD, director wezvekutsvagisa sainzi nemishonga yemitambo muDhipatimendi reHuman Biology ku Yunivhesiti yeCape Town. Kunwa mvura yakawanda kunogona kukonzera chirwere chinonzi hyponatremia, umo mazinga esodium muropa anodonha zvakanyanya uye masero europi uye nyama inoputika, zvichiita kuti munhu anzwe kusvotwa, kuvhiringika, pfari, coma, uye kunyange rufu. Asi mamiriro acho haawanzoitika. Avhareji gymgoer, kana kunyange triathlete anonwa chete kupedza nyota, haakwanisi kushandisa mvura yakawanda kupfuura muviri wavo unogona kubata, Dr. Noakes anoti.

Iyo Yakanakisa Nzira Yekugara Yakazara nemvura

• Isai H20 yako yekuwedzera kuravira uye hydration. Isa zvidimbu zvemichero, senge ndimu, lime, uye orenji, mumudziyo wemvura uye mufiriji. (Inoenderana: 8 Akaisirwa Mvura Recipes kuti Uvandudze H2O Yako)
• Wedzera coconut ice. Zadza yako ice cube tray nemvura yekokonati, wobva waputira iwo machubhu mugirazi rako kuti upe mvura nutty, kuravira zvishoma.
• Dzvanya mvura isina kutapira. Iyo inonaka muHint (watermelon, pear, kana cucumber) uye inopenya Ayala's Herbal Water (sinamoni-orenji peel kana ginger-remon peel) inoita kuti nyota yako isanyanya kukotsira.

Iyo Yakanakisa Nzira Yekugara Yakazara Hydrated neChikafu

Zvikafu izvi inzira inonaka uye iri nyore yekukwidza H2O yako yekudya pasina kurova bhodhoro.

• 1 mukombe huku muto muto = 8 oz. (kana imwe yeaya anonaka mapfupa-muto masobho.)
• 1 kapu yakabikwa zucchini yakabikwa = 6 oz.
• 1 yepakati apple = 6 oz.
• 1 cup cantaloupe cubes = 5 oz.
• 1 mukombe watermelon mabhora = 5 oz.
• 1 mukombe cherry madomasi = 5 oz.
• 1 diki guvhu orenji = 4 oz.
• 10 epakati mwana karoti = 3 oz.
• 1 kapu mbishi broccoli florets = 2 oz.

Ongororo ye