Kuchengeta Mvura Nguva Dzese? Maitiro Ekudzivirira Kuwedzeredza mvura

Zvemukati

• Chii chakakodzera hydration?
• Inokwana zuva nezuva mvura inonwiwa nezera
  
• Yakawanda sei mvura yatinogona kubata?
• Chii chinoitika kana ukanwa mvura yakawandisa?
• Hyponatremia vs. kudhakwa kwemvura
• Ndiani ari panjodzi?
• Zviratidzo zvaungangoda kucheka shure
• Maitiro ekugara uine hydrated pasina kuidarika
• Zviratidzo iwe wakanyatsoiswa mvura
  
• Kufunga kwakakosha

Zviri nyore kutenda kuti kana zvasvika kune hydration, yakawanda inogara iri nani.

Isu tese takanzwa kuti mutumbi unogadzirwa kunyanya nemvura uye kuti tinofanira kunwa ingangoita magirazi masere emvura pazuva.

Isu tinoudzwa kuti kunwa huwandu hwakawanda hwemvura kunogona kujekesa ganda redu, kuporesa kutonhora kwedu, uye kubatsira mukudzikira uremu. Uye munhu wese anoita kunge ane hofori reusable bhodhoro remvura mazuva ano, achizadza nguva dzose. Saka, hatifanire kunge tichive tichirova H2O pamukana wese?

Kwete hazvo.

Kunyangwe kuwana mvura yakakwana kuchikosha kune hutano hwako hwese, zvinokwanisika (kunyange zvisingawanzoitika) kushandisa zvakawandisa.

Kushaya mvura mumuviri kunogona kugara kuchionekwa, asi kuwandisa mvura zvakare ine zvimwe zvakakomba zvakashata zvehutano mhedzisiro.

Hezvino tarisiro yezvinoitika kana iwe ukanwa mvura yakawandisa, ndiani ari panjodzi, uye maitiro ekuona kuti unogara zvakanaka - asi kwete zvakanyanya - hydrated.

Chii chakakodzera hydration?

Kugara hydrated kwakakosha pamabasa emuviri senge kuwedzerwa kweropa, kurova kwemoyo, kuita kwemhasuru, uye kugona.

Zvisinei, "hydration yakakodzera" inozivikanwa zvakaoma kutsanangura. Zvinwiwa zvemvura zvinosiyana nezera, bonde, chikafu, chikamu chezviitiko, uye kunyangwe nemamiriro ekunze.

Hutano mamiriro sehosha yeitsvo uye nhumbu zvinogona zvakare kuchinja huwandu hwemvura inofanirwa kunwiwa nemunhu zuva rega rega. Mimwe mishonga inogona kukanganisa kuenzana kwemuviri kwemuviri, zvakare. Kunyangwe yako wega hydration zvido zvinogona kuchinja zuva nezuva.

Muzhinji, nyanzvi zhinji dzinokurudzira kuverenga hafu yako uremu uye kunwa iyo huwandu hweeunces pazuva. Semuenzaniso, munhu ane makirogiramu zana nemakumi mashanu anokwanisa kushandira kwezuva rose maounzi makumi manomwe nemashanu (oz.), Kana 2.2 litita (L).

Iyo kubva kuInstitute of Medicine inopawo nhungamiro dzekushandisa zvakakwana mvura kune vana nevakuru.

Inokwana zuva nezuva mvura inonwiwa nezera

• Vana vane makore 1 kusvika ku3: 1.3 L (44 oz.)
• Vana vane makore 4 kusvika ku8: 1.7 L (57 oz.)
• Varume vane makore 9 kusvika ku13: 2.4 L (81 oz.)
• Varume vane makore gumi nemasere kusvika gumi nemasere: 3.3 L (112 oz.)
• Varume vane makore 19 zvichikwira: 3.7 L (125 oz.)
• Vakadzi vane makore 9 kusvika ku13: 2.1 L (71 oz.)
• Vakadzi vane makore gumi nemasere kusvika gumi nemasere: 2.3 L (78 oz.)
• Vakadzi vane makore 19 zvichikwira: 2.7 L (91 oz.)

Izvi zvinotarisirwa hazvisanganisiri chete mvura uye zvimwe zvinwiwa zvaunonwa, asi mvura kubva kune zvekudya zvakare. Zvikafu zvinoverengeka zvinogona kupa zvinwiwa. Zvekudya zvakaita semuto uye popsicles zvinozivikanwa sosi, asi zvinhu zvisiri pachena semichero, miriwo, uye zvigadzirwa zvemukaka zvine huwandu hwakakura hwemvura.

Saka, haudi chete chug H2O kuti ugare uine hydrated. Muchokwadi, zvimwe zvinwiwa zvinogona kuve nezvakakosha zvinovaka muviri zvausingatore kubva kumvura yenguva dzose yakakosha kuhutano hwako.

Yakawanda sei mvura yatinogona kubata?

Kunyange isu tese tichida mvura yakawanda kuchengetedza hutano hwakanaka, muviri une paunogumira. Muzviitiko zvisingawanzoitika, kuwanda pamusoro pemvura kunogona kuuya nemhedzisiro ine njodzi.

Saka, yakawanda sei yakawandisa? Iko hakuna kuomarara nhamba, nekuti zvinhu senge zera uye zvisati zvavapo mamiriro ehutano anogona kutora chinzvimbo, asi pane muganho wakajairika.

"Munhuwo zvake ane itsvo zvakajairika anokwanisa kunwa [angangoita] angangoita 17 litita emvura (34 16-oz. Mabhodhoro) kana akatorwa zvishoma nezvishoma asina kuchinja serum sodium," anodaro nephrologist Dr. John Maesaka.

"Itsvo dzinoburitsa mvura yese yakawandisa nekukasira," anodaro Maesaka. Zvisinei, mutemo wakajairika ndewekuti itsvo dzinogona kungoburitsa inenge 1 litre paawa. Saka kumhanya uko mumwe munhu anonwa mvura kunogona zvakare kushandura kushivirira kwemuviri kwemvura yakawandisa.

Kana iwe ukanwa zvakawandisa zvakanyanya kukurumidza, kana itsvo dzako dzisingashande nemazvo, unogona kusvika pamamiriro ekunyanyisa mvura nekukurumidza.

Chii chinoitika kana ukanwa mvura yakawandisa?

Muviri unovavarira kuramba uchiita mamiriro ekudzikama. Chimwe chikamu cheichi chiyero chemvura ku electrolyte muropa.

Isu tese tinoda zvimwe zviyero zvemagetsi zvemagetsi zvakaita sodiamu, potasium, kloride, uye magnesium muropa redu kuitira kuti tsandanyama dziratidze kubatika, tsinga dzinoshanda, uye mwero weasidhi-base mumatunhu.

Paunonwa mvura yakawandisa, inogona kukanganisa chiyero ichi chisina kusimba uye ichirasa chiyero - zvinova, zvisingaite, kwete chinhu chakanaka.

Iyo electrolyte yekunyanya kunetseka nekuwedzererwa kwemvura isodium. Mvura yakawandisa inoderedza huwandu hwesodium muropa, zvichitungamira kumatunhu asina kujairika, anonzi hyponatremia.

Zviratidzo zvehyponatremia zvinogona kuva zvinyoro pakutanga, sekunzwa kuda kusvotwa kana kuzvimba. Zviratidzo zvinogona kuve zvakaomarara, kunyanya kana iwo sodium mazinga akangoerekana adonha. Zviratidzo zvakakomba zvinosanganisira:

• kuneta
• kushaya simba
• kusagadzikana kufamba
• kugumbuka
• kuvhiringidzika
• kugwinha

Hyponatremia vs. kudhakwa kwemvura

Iwe unogona kunge wakanzwa izwi rekuti "kudhakwa kwemvura" kana "chepfu yemvura," asi izvi hazvisi zvakafanana nezve hyponatremia.

"Hyponatremia inongoreva kuti serum sodium yakaderera, inotsanangurwa seisingasviki 135 mEq / litre, asi kudhakwa kwemvura kunoreva kuti murwere ane chiratidzo kubva pasodium yakaderera," anodaro Maesaka.

Kuruboshwe kusingarapwe, kudhakwa kwemvura kunogona kutungamira mukukanganiswa kwehuropi, nekuti pasina sodium kudzora muyero wemvura mukati memasero, uropi hunogona kuzvimba kusvika padanho rine njodzi. Zvichienderana nezinga rekuzvimba, kudhakwa kwemvura kunogona kukonzera kukoma kana kutofa.

Izvo zvisingawanzo uye zvakaoma kunwa mvura yakakwana kuti usvike pano, asi kufa nekunwa mvura yakawandisa kunogoneka zvachose.

Ndiani ari panjodzi?

Kana iwe uine hutano, hazviite kuti uve nezvinetso zvakakomba semhedzisiro yekunwa mvura yakawandisa.

"Itsvo dzedu dzinoita basa rakanakisa kubvisa zvinwiwa zvakawandisa kubva mumuviri wedu negadziriro yekuita weti," anodaro chiremba wezvekudya anonzi Jen Hernandez, RDN, LD, uyo anoita mukurapa chirwere cheitsvo.

Kana iwe uri kunwa huwandu hwakawanda hwemvura mukuyedza kugara uine hydrated, zvinowanzoitika iwe unozoda kugara uchienda kunzvimbo yekugezera pane kuenda kuE ER.

Zvakadaro, mamwe mapoka evanhu ane njodzi yakakwira yehyponatremia uye kudhakwa kwemvura. Rimwe reboka rakadai vanhu vane chirwere cheitsvo, nekuti itsvo dzinodzora muyero wemvura uye zvicherwa.

"Vanhu vane chirwere cheitsvo chakanonoka kunonoka vanogona kuva panjodzi yekuwedzeredzwa, sezvo itsvo dzadzo dzisingakwanise kuburitsa mvura yakawandisa," anodaro Hernandez.

Kuwedzeredzwa kwemvura kunogona zvakare kuitika mumitambo, kunyanya avo vari kutora chikamu muzviitiko zvekutsungirira, senge marathoni, kana mune inopisa mamiriro ekunze.

"Vatambi vanodzidzira kwemaawa akati wandei kana panze vanowanzova panjodzi yakanyanya yekuwandisa mvura nekusaisa maelectrolyte akafanana ne potassium nesodium," anodaro Hernandez.

Vatambi vanofanirwa kufunga kuti electrolyte yakarasika kuburikidza nedikita haigone kutsiviwa nemvura yega. Chinwiwa chinogadziridza chemagetsi chinokwanisa kuva sarudzo iri nani pane mvura panguva yekurovedza muviri.

Zviratidzo zvaungangoda kucheka shure

Pakutanga zviratidzo zvekuwedzeredza mvura zvinogona kunge zviri nyore sekuchinja mune yako yekugezera maitiro. Kana iwe ukazviwana iwe uchida kukosora kakawanda zvekuti zvinokanganisa hupenyu hwako, kana kana uchifanira kuenda kakawanda mukati mehusiku, inogona kunge iri nguva yekudzikisa kutora kwako.

Urini iyo isina ruvara zvachose chimwe chiratidzo iwe chaungave uri kuchikunda.

Zviratidzo zvinoratidza dambudziko rakakomba rekushayikwa kwemvura zvinosanganisira izvo zvinosangana ne hyponatremia, senge:

• kusvotwa
• kuvhiringidzika
• kuneta
• kushaya simba
• kurasikirwa kwekubatana

Kana iwe uine hanya, taura nachiremba wako. Vanogona kuita bvunzo dzeropa kuti vatarise yako seramu sosiamu mazinga uye kukurudzira kurapwa kana zvichidikanwa.

Maitiro ekugara uine hydrated pasina kuidarika

Zviri kupokana kana paine chokwadi kune chirevo, "Kana iwe uine nyota, watove wakadzikira." Zvakadaro, iri zano rakanaka rekunwa kana iwe uchinzwa nyota uye kusarudza mvura kakawanda sezvinobvira. Ingo ita shuwa kuti unozvimhanyisa.

"Vavarira kunwa mvura zvishoma nezvishoma mukati mezuva pane kumirira kwenguva yakareba uye kudzikisa bhodhoro rose kana girazi kamwechete," anodaro Hernandez. Iva nehanya zvakanyanya mushure mekuita kwenguva refu uye kudikitira. Kunyangwe kana nyota yako ichinzwa isingadzimiki, ramba shungu yeku chug bhodhoro mushure mebhodhoro.

Kurova nzvimbo inotapira yekudyiwa kwemvura, vamwe vanhu vanoona zvichibatsira kuzadza bhodhoro nezvakakurudzirwa kudya kwavo uye nekunwa zvakadzikama zuva rese. Izvi zvinogona kunyanya kubatsira kune avo vanonetseka kunwa zvakakwana, kana kungo tarisa chiyero chakaringana chezuva nezuva.

Kune vakawanda, zvisinei, zvinonyanya kushanda kuongorora muviri kune zviratidzo zvekushayikwa kwemvura kwakaringana pane kutarisa kurova yakati wandei litres pazuva.

Zviratidzo iwe wakanyatsoiswa mvura

• kazhinji (asi kwete kunyanyisa) kuita weti
• yero yero yeti
• kugona kubudisa ziya
• yakajairika ganda kuomarara (ganda rinodzosera kumashure kana rakapendwa)
• kunzwa kuguta, kwete nyota

Kufunga kwakakosha

Kana iwe uine chirwere cheitsvo kana chimwe chiitiko chinokanganisa kugona kwemuviri wako kuburitsa mvura yakawandisa, zvakakosha kutevedzera marongero emvura ekushandisa kubva kuna chiremba wako. Vanogona kunyatso kuongorora hutano hwako uye zvaunoda. Iwe unogona kurairwa kudzikisira yako yekudyiwa mvura kudzivirira ine ngozi electrolyte kusaenzana.

Pamusoro pezvo, kana iwe uri mutambi - kunyanya kutora chikamu mukutsungirira zviitiko semarathon kumhanya kana kureba-bhasikoro - yako hydration inoda pazuva remujaho rinotaridzika rakasiyana pane pazuva rakajairika.

"Kuva nehurongwa hwakasarudzika hwekumisa mvura usati wajaira chiitiko chakareba kwakakosha," anodaro chiremba wemitambo yemitambo John Martinez, MD, uyo anoshanda sachiremba wepasirose we Ironman triathlons.

“Ziva hama yako ziya ziya uye nemari yaunoda kunwa kuti uchengetedze hydration yakajairika. Nzira yakanakisa kuyera kurema kwemuviri usati uye mushure mekurovedza muviri. Iko kushanduka kwehuremu fungidziro yakaoma nezve huwandu hwemvura yakarasika mudikita, weti, uye kufema. Pondo imwe neimwe yekudzikira uremu ingangoita pindi imwe (maawuniyoni gumi nematanhatu) ekurasikirwa nemvura. ”

Kunyangwe zvichikosha kuti uzive ziya rako reziya, haufanire kunyatsofungisisa pamusoro pemvura paunenge uchirovedza muviri.

"Kurudziro yazvino ndeyekunwa nyota," anodaro Martinez. "Haufanire kunwa pachiteshi chese chekubatsira panguva yekumhanya kana usina nyota."

Iva nehanya, asi usanyanya kufunga nezvazvo.

Chekupedzisira, nepo zvakajairika kuti pano neapo uve nenyota mukati mezuva rose (kunyanya munguva inopisa), kana iwe ukaona uchinzwa kuda kumwa nguva dzose, ona chiremba wako. Ichi chingave chiratidzo chemamiriro ezvinhu ari pasi anoda kurapwa.

Sarah Garone, NDTR, inyanzvi yezvokudya, munyori wezvehutano akazvimiririra, uye blogger yezvokudya. Iye anogara nemurume wake nevana vatatu muMesa, Arizona. Tsvaga iye achigovana pasi-pasi-pasi hutano uye ruzivo rwekudya uye (kazhinji) zvine hutano mabikirwo kuA Rudo Tsamba kune Chikafu.