Nzira Nyore dzekunwa Mamwe Mvura

Zvemukati

• 1. Nzwisisa zvaunoda mvura
• 2. Gadza chinangwa chezuva nezuva
• 3. Chengeta bhodhoro remvura rinoshandiswazve newe
• 4. Set zviyeuchidzo
• 5. Tsiva zvimwe zvinwiwa nemvura
• 6. Inwa rimwe girazi remvura usati wadya
• 7. Tora sefa remvura
• 8. Ratidza mvura yako
• 9. Inwa rimwe girazi remvura paawa kubasa
• 10. Sip zuva rose
• 11. Idya zvekudya zvakawanda zvine mvura zhinji
• 12. Inwa rimwe girazi remvura paunomuka uye usati warara
• Chinokosha

Muviri wako uri pamusoro pe70% mvura, uye kunwa kwakaringana kwawo kwakakosha pahutano hwakakwana (1).

Mvura inotamba mabasa mazhinji mumuviri wako, kusanganisira kuchengetedza elektrolyte chiyero uye kuwedzerwa kweropa, kujoina majoini, kudzora tembiricha yemuviri, nekusimudzira hutano hwesero (1,).

Kunyange munhu wese achiziva kuti zvakakosha kuti ugare uine hydrated, kuzviita kunogona kuve kwakaoma dzimwe nguva.

Hedzino gumi nembiri nzira dzekunwa imwe mvura.

1. Nzwisisa zvaunoda mvura

Usati wafunga kunwa mvura yakawanda, unofanirwa kunzwisisa zvinodiwa nemvura yemuviri wako.

Kurudziro yakajairika yekumwa mvura zuva nezuva ndeye makumi matanhatu emahora (1,920 ml), kana makapu masere, asi izvi hazvibvi pasainzi ().

National Academy yeMedicine (NAM) inokurudzira kuti varume vanonwa 125 ounces (3,700 ml) uye vakadzi vangangoita 90 ounces (2,700 ml) emvura pazuva, kusanganisira iyo mvura kubva mumvura, zvimwe zvinwiwa, uye zvekudya (4).

Zvisinei, NAM inobvuma kuti hazvina kukodzera kupa mazano akakura pamusoro pezvinodiwa nemvura, sezvo zvinoenderana nebasa rako, nzvimbo, hutano hwehutano, uye nezvimwe ().

Kune vazhinji, kungomwa chete kupedza nyota yako kunovimbisa kuti unosangana nezvinodiwa nemvura. Asi, ungangoda mvura yakawanda kana uchirovedza muviri nguva dzose, shanda kunze, kana kugara munzvimbo inopisa ().

2. Gadza chinangwa chezuva nezuva

Kuisa chinangwa chezuva nezuva chekutora mvura kunogona kukubatsira kunwa imwe mvura.

Kungoti chiito chekumisikidza chinangwa chinogona kukurudzira uye kukuita iwe mukana wekuita shanduko dzakanaka dzinogara ().

Kuti zvibudirire, zvinangwa zvinofanirwa kunge zviri SMART, chinova chirevo cheanotevera maitiro ():

• Chaicho
• Inoyerwa
• Inowanikwa
• Chaizvoizvo
• Nguva yakasungwa

Semuenzaniso, imwe SMART yemvura-yekushandisa chinangwa inogona kunge iri yekunwa 32 maunzi (960 ml) emvura pazuva.

Izvo zvinogona zvakare kubatsira kurekodha kufambira mberi kwako, uko kunogona kukuchengetedza iwe kukurudzira kuzadzisa chinangwa chako - uye kuchiita tsika.

3. Chengeta bhodhoro remvura rinoshandiswazve newe

Kuchengeta bhodhoro remvura newe zuva rese kunogona kubatsira iwe kunwa imwe mvura.

Paunenge uine bhodhoro remvura rinoshandiswazve, unogona kunwa mvura nyore nyore mune chero mamiriro, kunyangwe iwe uchimhanyisa mhanya, kufamba, kana kumba, kubasa, kana kuchikoro.

Kuchengeta bhodhoro remvura padyo kunogona zvakare kushanda sechiyeuchidzo chekuona kunwa imwe mvura. Kana iwe ukaona bhodhoro padhesiki kana patafura yako, iwe unogara uchiyeuchidzwa kunwa zvakawanda.

Uyezve, zviri nani kune zvakatipoteredza pane kuvimba nekamwe-kushandisa mabhodhoro emvura epurasitiki.

4. Set zviyeuchidzo

Iwe unogona zvakare kuseta zviyeuchidzo zvekunwa mamwe mvura uchishandisa app kana alarm pane yako smartphone kana smartwatch.

Semuenzaniso, edza kumisikidza chiyeuchidzo chekutora sips shoma emvura maminetsi makumi matatu, kana kuseta chiyeuchidzo kupedzisa kunwa girazi rako razvino remvura uye kurizadza awa roga roga.

Izvi zviyeuchidzo zvinogona kukubatsira iwe kuwedzera kunwa kwako kwemvura, kunyanya kana uchinetseka nekukanganwa kana kubatikana zvakanyanya kuti usanwa.

5. Tsiva zvimwe zvinwiwa nemvura

Imwe nzira yekunwa mvura yakawanda - uye kusimudzira hutano hwako uye kudzikisa yako calorie yaunodya - kutsiva zvimwe zvinwiwa, senge soda uye zvinwiwa zvemitambo, nemvura.

Izvi zvinwiwa zvinowanzo zara neshuga yakawedzerwa, iyo inogona kukuvadza zvakanyanya hutano hwako.

Kuti uve nehutano hwakanaka, deredza shuga yako yaunowedzera kusvika pasi pe5% yekoriori yako yaunodya. Imwe chete 8-ounce (240 ml) mukombe wesoda pazuva unogona kudarika uyu muganho ().

Kudya kwakakwira mushuga yakawedzerwa kwakabatanidzwa nekufutisa uye mamwe mamiriro akaita senge 2 chirwere cheshuga uye chirwere chemwoyo (,,).

Uyezve, kutsiva izvi zvinwiwa zvine shuga nemvura inzira iri nyore uye yakachipa yekucheka macalorie, zvingangokubatsira kuti uderedze huremu.

6. Inwa rimwe girazi remvura usati wadya

Imwe nzira yakapusa yekuwedzera kunwa kwako kwemvura kuita tsika yekunwa girazi rimwe remvura usati wadya.

Kana iwe uchidya katatu pazuva, izvi zvinowedzera mamwe makapu matatu (720 ml) pakudya kwako kwemazuva ese kwemvura.

Zvakare, dzimwe nguva muviri wako unogona kukanganisa manzwiro enyota yenzara. Kunwa girazi remvura usati wadya kunogona kukubatsira kuti uone kana uri kunzwa nzara yechokwadi ().

Uyezve, kana iwe uri kuyedza kudzikisa huremu, kunwa girazi remvura kunogona kukubatsira iwe kudya mashoma macalorie pane inotevera kudya (,).

7. Tora sefa remvura

MuAmerica, mvura zhinji yemupombi yakachengeteka kunwa. Nekudaro, kana uine zvauri kunetseka nezve mhando kana chengetedzo yemvura yako yemupombi, funga nezve kutenga firita remvura.

Iko kune sefa yeinenge yega bhajeti, kubva kune inodhura ese-epamusha emvura kusefa masisitimu kune asingadhuri emvura-kusefa maputi.

Mukuwedzera, kusefa mvura yako kunogona kuvandudza kuravira.

Mapoinzi-ekushandisa-mafirita emvura, akadai semapopota emvura-ekusefa kana mafirita anonamira zvakananga pombi, anogona kudzikisa huwandu hwemabhakitiriya anotakura mvura, lead, uye arsenic mune yakasviba mvura yemupombi kusvika kumazinga akachengeteka (,,).

Kushandisa firita yemvura zvakare kunodhura uye kunowedzera eco-hushamwari pane kutenga mvura yemumabhodhoro, iyo kazhinji isinga svike pane pombi yemvura ().

8. Ratidza mvura yako

Kana iwe usingafarire kunaka kwemvura, kana kungoda imwe yekunaka kuti ikubatsire kunwa zvakawanda, une sarudzo zhinji.

Kushandisa isingadhuri michero-inodzivirira bhodhoro remvura imwe sarudzo ine hutano.

Yakakurumbira michero yemubatanidzwa yekushandisa mubhodhoro rinoshusha ndeye cucumber-lime, ndimu, uye sitirobheni-kiwi. Kunyangwe, iwe unogona kushandisa chero musanganiswa wemichero unokodzera kuravira kwako.

Iwe unogona zvakare kutenga zvinowedzera mvura muhupfu kana fomu yemvura kuti uwedzere kumvura yako, asi ziva kuti zvizhinji zvezvigadzirwa izvi zvine shuga, zvinotapira zvekugadzira, kana zvimwe zvinowedzera zvinogona kukuvadza hutano hwako.

9. Inwa rimwe girazi remvura paawa kubasa

Kana iwe ukashanda rakajairika 8-awa zuva rekushanda, kunwa girazi remvura awa imwe neimwe iwe uri pabasa inowedzera kusvika pamisere makapu (1,920 ml) kune yako yezuva nezuva yekumwa mvura.

Zadza mukombe wako nekukurumidza paunosvika kubasa, uye pamusoro peawa rega, ingonwa mvura yasara uye zadza zvakare.

Iyi nzira inochengetedza mvura yako yekudyara yakaenzana mukati mezuva rako rebasa.

10. Sip zuva rose

Kusvetwa pamusoro pemvura nguva dzose mukati mezuva ndiyo imwe nzira iri nyore yekukubatsira iwe kuzadzisa zvinangwa zvako zvemvura.

Kusvikira pakunwa mvura nguva dzose mukati mezuva rako kuchaita kuti muromo wako urege kuoma uye zvinogona kutobatsira kuti mweya wako ufare (,).

Chengeta girazi remvura kana bhodhoro rinoshandiswazve padyo uye mukati memutsara wako wekuona kwechiyeuchidzo chenguva dzose chekutora sipo.

11. Idya zvekudya zvakawanda zvine mvura zhinji

Imwe nzira yakapusa yekuwana mvura yakawanda ndeyekudya zvimwe zvekudya zvakakwirira mumvura.

Zvibereko nemiriwo zvinonyanya kukwirira mumvura zvinosanganisira (,,,,,,,):

• Lettuce: 96% mvura
• Celery: 95% mvura
• Zucchini: 95% mvura
• Kabichi: 92% mvura
• Watermelon: 91% mvura
• Cantaloupe: 90% mvura
• Honeydew vise: 90% mvura

Pamusoro pehuwandu hwadzo hwemvura, michero iyi nemiriwo zvakazara mavitamini, zvicherwa, uye ma antioxidants anosimudzira hutano hwako hwese.

12. Inwa rimwe girazi remvura paunomuka uye usati warara

Nzira iri nyore yekusimudzira yako yekunwa mvura ndeye kungomwa girazi rimwe chete paunomuka uye imwe usati warara.

Girazi remvura inotonhorera mangwanani rinogona kubatsira kumutsa iwe uye kuwedzera kwako kungwarira ().

Uyezve, kunwa mvura usati warara kunogona kukutadzisa kumuka uine mukanwa wakaoma uye mweya wakaipa (,).

Chinokosha

Kunwa mvura kwakaringana kwakakosha kuhutano hwakanaka.

National Academy yeMishonga inofungidzira kuti vanhu vazhinji vanoda 90-125 ounces (2,700-3,700 ml) emvura pazuva, kusanganisira fluid kubva mumvura, zvimwe zvinwiwa, uye chikafu.

Nekudaro, zvinogona kuve zvakaoma kunwa mvura tsika, kunyanya kana iwe wakabatikana, uchigara uchikanganwa kunwa, kana kusada kuravira kwemvura.

Kusarudza kubva pamazano gumi nemaviri akapusa kunogona kukubatsira iwe kuwedzera kunwa kwako kwemazuva ese kwemvura.