Yakawanda Sei Mvura Unofanira Kunwa Pazuva?

Zvemukati

• Unoda mvura yakawanda sei?
• Kudya kwemvura kunokanganisa masimba emagetsi uye huropi hunoshanda here?
• Kunwa mvura yakawanda kunobatsira here kuti uderedze huremu?
• Mvura yakawanda inobatsira kudzivirira matambudziko ehutano here?
• Unoita mamwe emvura zvinoverengera kune yako yakazara here?
• Zviratidzo zve hydration
• Chinokosha

Muviri wako unosvika makumi matanhatu muzana mvura.

Muviri unogara uchirasikirwa nemvura muswere wese, kunyanya kuburikidza neweti uye ziya asi zvakare kubva kune wenguva dzose mashandiro emuviri sekufema. Kuti udzivise kupera mvura mumuviri, unofanirwa kuwana mvura yakawanda kubva mukumwa uye chikafu mazuva ese.

Kune akawanda maonero akasiyana pane ingani mvura iwe yaunofanirwa kunge uchinwa zuva nezuva.

Nyanzvi dzezvehutano dzinowanzokurudzira magirazi masere masere, izvo zvakaenzana nemarita maviri, kana hafu yegoroni pazuva. Izvi zvinodaidzwa kuti 8 × 8 mutemo uye zviri nyore kwazvo kuyeuka.

Nekudaro, dzimwe nyanzvi dzinotenda kuti iwe unofanirwa kunwa mvura nguva dzose mukati mezuva rose, kunyangwe iwe usina nyota.

Sezvo nezvinhu zvakawanda, izvi zvinoenderana nemunhu. Zvinhu zvakawanda (zvese zvemukati nekunze) zvinokanganisa kuwanda kwemvura yaunoda.

Chinyorwa ichi chinotarisa kumwe kudzidza kwekunwa mvura kuti upatsanure chokwadi kubva mungano uye unotsanangura maitiro ekugara zvakanaka uine hydrated pane zvako zvaunoda.

Unoda mvura yakawanda sei?

Stocksy

Yakawanda sei mvura yaunoda zvinoenderana nezvinhu zvakawanda uye inosiyana kubva pamunhu kumunhu. Kune vanhu vakuru, kurudziro yakajairwa kubva kuU.S.National Academies yeSainzi, Injiniya, uye mushonga ndezve:

• 11.5 makapu (2.7 litita) pazuva revakadzi
• 15.5 makapu (3.7 litita) pazuva revarume

Izvi zvinosanganisira zvinwiwa kubva mumvura, zvinwiwa zvakaita sematei uye muto, uye kubva kuchikafu. Iwe unowana avhareji ye20 muzana yemvura yako kubva pane izvo zvaunodya (1, 2).

Unogona kuda imwe mvura kudarika mumwe munhu. Yakawanda sei mvura yaunoda zvakare zvinoenderana ne:

• Kwaunogara. Iwe unozoda mamwe mvura munzvimbo dzinopisa, dzinonyorova, kana dzakaoma. Iwe unodawo imwe mvura kana uchigara mumakomo kana pakakwirira pakakwirira ().
• Kudya kwako. Kana iwe ukanwa kofi yakawanda uye zvimwe zvinwiwa zvine caffeine unogona kurasikirwa nemvura yakawanda kuburikidza nekuwedzera weti. Iwe zvakare ungangoda zvakare kunwa yakawanda mvura kana chikafu chako chakazara munyu, zvinonhuwira, kana shuga zvine chikafu. Kana, mamwe mvura anodikanwa kana iwe ukasadya yakawanda ye hydrating chikafu icho chakakwira mumvura kunge michero mitsva kana yakabikwa nemiriwo.
• Icho kutonhora kana mwaka. Ungangoda mvura yakawanda mumwedzi inodziya pane inotonhorera nekuda kwekubuda ziya.
• Nzvimbo yako. Kana iwe ukapedza nguva yakawanda panze muzuva kana kupisa kunopisa kana mukamuri rinopisa, iwe ungangonzwa nyota nekukurumidza.
• Unoshanda zvakadii. Kana iwe uri kushingaira mukati mezuva kana kufamba kana kumira zvakanyanya, iwe unoda mvura yakawanda kupfuura munhu akagara patafura. Kana iwe uchirovedza muviri kana kuita chero chakakomba chiitiko, iwe uchafanirwa kunwa yakawanda kuvhara mvura kurasikirwa.
• Hutano hwako. Kana uine hutachiona kana fivha, kana ukarasikirwa nemvura kuburikidza nekurutsa kana manyoka, uchafanira kunwa mvura yakawanda. Kana uine hutano hwakadai seshuga unodawo mamwe mvura. Mimwe mishonga yakaita se diuretics inogona zvakare kuita kuti iwe urasikirwe nemvura.
• Kubata kana kuyamwisa. Kana iwe uri nepamuviri kana kuyamwisa mwana wako, iwe uchafanirwa kunwa yakawedzera mvura kuti ugare uine hydrated. Muviri wako urikuita basa rezviviri (kana kupfuura), mushure mezvose.

Zvinhu zvakawanda zvinokanganisa kuwanda kwemvura yaunoda kuti ugare wakagwinya senge hutano hwako, chiitiko, uye nharaunda.

Kudya kwemvura kunokanganisa masimba emagetsi uye huropi hunoshanda here?

Vanhu vazhinji vanoti kana ukasaramba uine hydrated zuva rese, masimba ako esimba uye basa rehuropi zvinotanga kutambura.

Kune akawanda ezvidzidzo zvekutsigira izvi.

Imwe ongororo mumadzimai yakaratidza kuti kurasikirwa kwemvura kwe1.36 muzana mushure mekurovedza muviri kwakakanganisa kushushikana uye kuisa pfungwa uye kwakawedzera kuwanda kwemusoro ().

Imwe fundo muChina yakatevera varume gumi nevaviri kuyunivhesiti yakawana kuti kusanwa mvura kwemaawa makumi matatu nemasere kwakave nekukanganisa kuneta, kutarisisa nekutarisa, kumhanyisa kumhanya, uye ndangariro-pfupi-yenguva (5).

Kunyangwe kushomeka kwekushomeka kwemvura kunogona kuderedza kuita kwemuviri Chidzidzo chekiriniki chevakuru, vane hutano varume vakataura kuti kungori kurasikirwa kwe1 muzana yemvura yemuviri kwakaderedza mhasuru yavo simba, simba, uye kutsungirira (6).

Kurasikirwa ne1 muzana yehuremu hwemuviri kungangotaridzika kunge kwakawanda, asi huwandu hwakakosha hwemvura kurasikirwa. Izvi zvinowanzoitika kana uchidikitira zvakanyanya kana mukamuri inodziya uye usiri kunwa mvura yakakwana.

Kupera kushomeka kwemvura kunokonzerwa nekurovedza muviri kana kupisa kunogona kuve nemhedzisiro pane ako epanyama uye epfungwa kuita.

Kunwa mvura yakawanda kunobatsira here kuti uderedze huremu?

Pane zvakawanda zvinotaurwa kuti kunwa mvura yakawanda kunogona kudzikisira huremu hwemuviri nekuwedzera metabolism uye kudzikisira kudya.

Zvinoenderana neongororo, kunwa mvura yakawanda kupfuura yakajairwa kunoenderana nekuderera kwehuremu hwemuviri uye kuwanda kwemuviri zvikamu. ().

Kumwe kuongorora kweongororo kwakawana kuti kusingaperi kupera mvura mumuviri kwaibatanidzwa nekufutisa, chirwere cheshuga, gomarara, uye chirwere chemoyo ().

Vatsvagiri mune kumwe kuongorora kwekare vakafungidzira kuti kunwa maahara makumi maviri neshanu (2 litita) muzuva rimwe chete kwakawedzera simba rekushandisa neinosvika makumi maviri nemaviri macalorie pazuva nekuda kwemhinduro ye thermogenic, kana kukurumidza metabolism (). Mari yacho yaiwedzera asi yaigona kuwedzera nekufamba kwenguva.

Kunwa mvura ingangoita hafu yeawa usati wadya kunogona zvakare kudzikisa huwandu hwemacalorie iwe aunopedza kushandisa (). Izvi zvinogona kuitika nekuti zviri nyore kuti muviri ukanganise nyota yenzara.

Imwe ongororo yakaratidza kuti vanhu vanonwa 17 maunzi (500 mL) emvura pamberi pekudya kumwe nekumwe vakarasikirwa ne44% imwe huremu kwevhiki gumi nembiri, zvichienzaniswa nevaya vasina ().

Pakazara, zvinoita sekunge kunwa huwandu hwemvura, kunyanya usati wadya, kunogona kukupa simba mukugadzirisa chishuwo nekuchengetedza huremu hwemuviri hwakanaka, kunyanya kana uchibatanidzwa nehurongwa hwekudya hune hutano.

Uyezve, kunwa mvura yakawanda kune zvimwe zvakanakira hutano.

Kunwa mvura kunogona kukonzera kushoma, kuwedzera kwechinguva mumetabolism, uye kuinwa kwehafu yenguva nguva yekudya yega yega ingakubatsira iwe kudya mashoma macalorie.

Zvese izvi mhedzisiro zvinogona kubatsira mukudzikisira uremu mune vamwe vanhu.

Mvura yakawanda inobatsira kudzivirira matambudziko ehutano here?

Kunwa mvura yakakwana kunodiwa kuti muviri wako ushande mune zvakawandisa. Matambudziko akati wandei ehutano anogona zvakare kupindura mushe pakuwedzera kunwa kwemvura:

• Kuzvimbirwa. Kuwedzera kunwa kwemvura kunogona kubatsira nekuzvimbirwa, dambudziko rakajairika (12, 13).
• Urinary turakiti hutachiona. Ongororo dzichangoburwa dzakaratidza kuti kuwedzera kunwa kwemvura kunogona kubatsira kudzivirira kudzokorodza kweti uye chirwere chedundira (, 15)
• Itsvo matombo. Chidzidzo chekare chakagumisa kuti kudya kwakanyanya kwemvura kwakadzora njodzi yematombo eitsvo, kunyangwe kutsvagurudza kuri kudikanwa ().
• Ganda hydration. Zvidzidzo zvinoratidza kuti yakawanda mvura inotungamira kune iri nani ganda hydration, asi kumwe kutsvagurudza kunodiwa pakujekesa kwakajeka uye mhedzisiro pane acne (, 18)

Kunwa mvura yakawanda uye kugara wakaringana kuwedzerwa mvura kunogona kubatsira nemamwe matambudziko ehutano, akadai sekuzvimbirwa, kutapukira neweti uye chirwere chedundira, matombo eitsvo, uye kupera simba kweganda.

Unoita mamwe emvura zvinoverengera kune yako yakazara here?

Mvura isina mvura haisiriyo yega chinwiwa chinopa yako muyero muyero. Zvimwe zvinwiwa uye zvekudya zvinogona kuita zvakakosha.

Imwe ngano ndeyekuti zvinwiwa zvine caffeine, senge kofi kana tii, hazvikubatsire hydrate nekuti caffeine ndeye diuretic.

Muchokwadi, ongororo dzinoratidza kuti diuretic mhedzisiro yezvinwiwa izvi haina kusimba, asi zvinogona kukonzeresa kuita weti mune vamwe vanhu (). Nekudaro, kunyange zvinwiwa zvine caffeine zvinobatsira kuwedzera mvura kumuviri wako zvakakwana.

Zvizhinji zvekudya zvine mvura mumatanho akasiyana. Nyama, hove, mazai, uye kunyanya michero nemiriwo zvese zvine mvura.

Pamwe chete, kofi kana tii uye nezvakawanda-mvura zvekudya zvinogona kubatsira kuchengetedza yako fluid fluid.

Zvimwe zvinwiwa zvinogona kubatsira pakuenzanisa kwemvura, kusanganisira kofi netii. Zvizhinji zvekudya zvinewo mvura.

Zviratidzo zve hydration

Kuchengetedza mwero wemvura kwakakosha pakupona kwako.

Neichi chikonzero, muviri wako une yakasarudzika system yekudzora kuti uye sei uye zvakadii zvaunonwa. Kana huwandu hwemvura yako hwaenda pazasi peimwe nhanho, nyota inorovera mukati.

Izvi zvakanyatso kuenzaniswa nemaitiro akafanana nekufema - haufanire kunyatso kufunga nezvazvo.

Muviri wako unoziva kuyerwa nematanho emvura uye nguva yekukumikidza kuti unwe zvakawanda.

Kunyange nyota ichi chingave chiri chiratidzo chechokwadi chekushaya mvura mumuviri, kuvimba nekunzwa nyota kunogona kunge kusiri kukwana kune hutano hwakakwana kana kurovedza muviri ().

Panguva iyo nyota painorova, iwe unogona kunge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinetseka

Uchishandisa weti yako yemuvara segwara rako rinogona kubatsira zvakanyanya kuti uzive kana uri kunwa zvakakwana (21). Chinangwa cheakajeka, yakajeka weti.

Iko chaiko hakuna sainzi kuseri kwemutemo we8 × 8. Izvo zvinopesana zvachose (1,). Izvo zvakati, mamwe mamiriro ezvinhu anogona kudaidzira kuwedzerwa kumwa kwemvura.

Iyo inonyanya kukosha inogona kunge iri panguva yekuwedzera kudikitira. Izvi zvinosanganisira kurovedza muviri uye kunopisa, kunyanya munzvimbo yakaoma.

Kana iwe uchidikitira zvakanyanya, ita shuwa yekuzadza iyo yakarasika fluid nemvura. Vatambi vanoita marefu, akasimba maekisesaizi angangodawo kuzadza maelectrolyte, sodiamu nezvimwe zvicherwa, pamwe nemvura.

Mvura yako inoda kuwedzerwa panguva yekuzvitakura nekuyamwisa.

Unodawo mamwe mvura kana uine fivha uye paunenge uchirutsa kana kuita manyoka. Kana iwe uchida kudzikira uremu, funga kukwidziridza yako yekudyiwa kwemvura zvakare.

Zvakare, vanhu vakura vangangoda vachiziva kutarisa kwavo kumwa kwemvura nekuti nzira dzenyota dzinogona kutanga kusashanda nekukwegura. Zvidzidzo zvinoratidza kuti vakuru vanopfuura makore makumi matanhatu nemashanu ekuberekwa vari panjodzi yakanyanya yekushayiwa mvura (23).

Vanhu vazhinji havadi kutarisa zvakanyanya pakunwa kwavo mvura, sezvo muviri uine otomatiki nyota chiratidzo.

Nekudaro, mamwe mamiriro ezvinhu anoda kuti uwedzere kutariswa kune yakawanda sei mvura yauri kunwa.

Chinokosha

Pakupera kwezuva, hapana munhu anogona kukuudza chaizvo kuti imvurai yaunoda. Izvi zvinoenderana nezvinhu zvakawanda.

Edza kuyedza kuti uone zvinoshanda zvakanyanya kwauri. Vamwe vanhu vanogona kushanda zvirinani nemvura yakawanda kupfuura zvakajairwa, nepo kune vamwe zvinongoguma nekufamba kwakawanda kuchimbuzi.

Kana iwe uchida kuita kuti zvinhu zvive nyore, izvi zvinongedzo zvinofanirwa kushanda kune ruzhinji rwevanhu:

1. Imwai kazhinji zvakakwana mukati mezuva rose kuti uve wakajeka, wakajeka weti.
2. Paunenge uine nyota, inwa.
3. Munguva yekupisa kwakanyanya uye kurovedza muviri uye zvimwe zvinoratidza, ita chokwadi chekunwa zvakakwana kubhadhara zvakarasika kana zvimwe zvinwiwa zvinwiwa.
4. Ndizvo!

Verenga chinyorwa ichi muchiSpanish.