Nzira shanu Dzakanakisa dzekudzorerazve mvura nekukurumidza

Zvemukati

• Zviratidzo nezviratidzo zvekushaya mvura mumuviri
• 1. Mvura
• 2. Kofi netii
• 3. Skim uye mukaka wakakora une mafuta
• 4. Zvibereko nemiriwo
• 5. Oral hydration mhinduro
• Chinokosha

Izvo zvakakosha kuti upe mvura zvakare mushure mechero chiitiko chinokonzeresa kudikitira zvakanyanya, senge kuita kwakanyanya kurovedza muviri, sauna chikamu, kana inopisa yoga kirasi.

Kugadzirisazve muviri kwakakoshawo pakudzivirira zvinokanganisa kupera mvura mumuviri kana uine dumbu furu kana uri kupora kubva pahusiku hwekunwa.

Ichi chinyorwa chinokurukura zviratidzo nezviratidzo zvekushaya mvura uye nzira dzakanakisa dzekudzorerazve mvura kumba.

Zviratidzo nezviratidzo zvekushaya mvura mumuviri

Sero rega rega, munyama, uye nhengo mumuviri wako zvinoda mvura kuti ishande.

Mvura inobatsira kudzora tembiricha yemuviri, kuzodza majoini, kutakura zvinovaka muviri, kubvisa marara, uye kutenderera ropa. Izvi zvinoreva kuti muviri wako haugone kunyatsoita aya mashandiro kana iwe wakashayiwa mvura, zvinoitika kana uchinge warasikirwa nezvimwe zvinwiwa kupfuura zvaunotora ().

Semuenzaniso, unogona kushaya mvura kubva pakudikitira, kurutsa, kusangana nemanyoka, kana kutora mishonga yedhiureti inowedzera kurasikirwa kwemvura.

Vamwe vanhu vanowanzo tarisa kushaya mvura mumuviri kupfuura vamwe, kusanganisira vana, vakuru vanhu, uye vanhu vane mamwe marapirwo akaita seshuga uye chirwere cheitsvo ().

Zviratidzo nezviratidzo zvekushayikwa kwemvura zvinosanganisira (, 2):

• kuwedzera nyota
• muromo wakaoma
• kushoma kuita weti
• ganda rakaoma
• kuneta
• dzungu
• musoro

Urine ruvara zvakare chiratidzo chinowanzoitika cheiyo hydration chinzvimbo. Kazhinji, iyo inovhenekera iyo vara, iyo iri nani hydrated iwe uri. Izvozvo zvakati, ruvara runogona kuchinja kune zvimwe zvikonzero kunze kwehutano hwako hwehutachiona, kusanganisira kudya, kushandiswa kwemimwe mishonga, uye mamwe maitiro ehutano (,,).

Zvidzidzo zvakaratidza kuti weti ruvara chiratidzo chakakodzera che hydration muvana nevakuru vechidiki asi kwete kune vakuru vakuru (,,).

Kana iwe uchinetseka nezve yako kana yeumwe munhu hydration chinzvimbo, heano mashanu akanyanya nzira ekudzoreredza nekukurumidza.

1. Mvura

Kunyangwe zvingangouya zvisingashamisi, kunwa mvura ndiyo kazhinji nzira yakanakisa uye yakachipa yekugara uine hydrate uye kuisazve mvura.

Kusiyana nezvimwe zvinwiwa zvakawanda, mvura haina kana kuwedzerwa shuga kana macalorie, zvichiita kuti ive yakanaka kunwa mukati mezuva rese kana kunyanya paunenge uchida kugadzirisazve mvura, senge mushure mekudzidzira.

Izvo zvakakosha kuti uzive kuti zvakasiyana zvinhu, zvinosanganisira genetics, zvinokonzeresa vamwe vanhu kurasikirwa neakawanda sodium kuburikidza nedikita ravo kupfuura vamwe. Unogona kunge uri "juzi rine munyu" kana ukagara uchiswinywa nemhasuru nekurovedza muviri kana kana ziya rako richiruma maziso ako ().

Kana chimwe cheizvi chikaitika kwauri, ita shuwa kutsiva kwete chete iyo fluid yaunorasikirwa ne sweat asiwo iyo sodium, kunyanya mushure meakanyanya kana marefu mabhora ekurovedza muviri munzvimbo dzinopisa.

Izvo zvakati, kunze kwekunge iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchitsungirira-munzvimbo yekupisa, iyo sodium yaunorasikirwa kuburikidza nedikita inogona kutsiviwa zviri nyore kuburikidza neyakaenzana chikafu ().

Kune vanhu vazhinji, kunwa mvura kwakakwanira kuisazve mvura. Kana iwe uri juzi rine munyu, ive shuwa kutsiva ese ari maviri sodium uye furuwa yaunorasikirwa kuburikidza nedikita, zvirinani kuburikidza neyakaenzana chikafu.

2. Kofi netii

Kofi netii zvine caffeine inokurudzira, iyo inogona kunge ichideredza mvura zvishoma nezvishoma, sezvo ichiita senge diuretic ().

Nekudaro, kunwa kofi netii mune zvine mwero zviyero zvinogona kunge zvichinwisa mvura semvura yekunwa uye kushanda senzira inosimbisa.

Caffeine inova inopera mvura mumadhayeti akakomberedza 250-300 mg, yakaenzana nemaviri kana matatu ma8-ounce (240-ml) makapu ekofi, kana mashanu kusvika masere 8-ounce (240-ml) makapu eti ().

Mune ongororo, makumi mashanu enguva dzose vanonwa kofi vakanwa makapu mana (800 ml) yekofi ine 1.8 mg ye caffeine paundi (4 mg pa kg) yehuremu hwemuviri zuva nezuva. Iyo haina kuona mutsauko wakakosha pakati pekofi nemvura maererano nekugona kwe hydrating ().

Kana iwe usingafarire zvinwiwa izvi pachena, edza kuwedzera mukaka wemarumondi usina kutapira kukofi yako, kana mahebhu nezvinonhuwira sesinamoni, nutmeg, kana lemongrass kune tii yako.

Kunwa zviyero zvine mwero zvekofi netii zvine zvakafanana hydrating zvimiro semvura. Uyezve, zvemukati zvine caffeine zvinogona kukupa simba rekuwedzera.

3. Skim uye mukaka wakakora une mafuta

Pamusoro pekupa huwandu hwezvakavaka muviri, mukaka une yakanakisa hydrating zvivakwa.

Mukaka zvakasikwa une yakakwira kuwanda kwema electrolyte, ayo anobatsira kuenzanisa huwandu hwemvura mumuviri wako ().

Kutsvagurudza kwakaratidza kuti skim uye yakaderera mafuta mukaka inokudzoreredza iwe pamwe nezvinozivikanwa zvemitambo zvinwiwa mushure mekunyanyisa kurovedza muviri, zvese izvi uchipa protein uye nezvimwe zvakakosha zvinovaka muviri (,)

Iyo yepamusoro mapuroteni mumukaka inoitawo kuti ive yakanaka yekumashure-yekurovedza chinwiwa chekukanda-kutanga mhasuru kugadzirisa uye iyo yekuvakazve maitiro (,).

Ingo chengeta mupfungwa kuti kunwa mukaka mushure mekurovedza muviri kunogona kukonzera kusagadzikana kwemudumbu sekubanda. Uyezve, haisi sarudzo yakakodzera kune vanhu vasingashiviriri lactose kana mamwe mapuroteni emukaka (,).

Mukaka - kureva mukaka wakazara wemafuta - unogona zvakare kunge usiri sarudzo yakanaka kana uri kusangana nemanyoka kana kurutsa, nekuti zvinogona kukuvadza mamiriro aya ().

Skim uye mukaka wakakora une mafuta unogona kushandiswa seyakashanda mushure mekurovedza muviri kana chinwiwa chinodzoreredza mvura kana iwe usina kusagadzikana kwe lactose kana mukaka mapuroteni allergy.

4. Zvibereko nemiriwo

Inosanganisira 80-99% mvura, michero uye miriwo inogadzira yakakwana hydrating snack ().

Kuenzanisa, chikafu chakagadziriswa zvakanyanya senge makuki, makeke, zviyo, uye machipisi zvine chete 1-9% mvura ().

Zvibereko nemiriwo zvine zvemvura yepamusoro zvinosanganisira:

• michero
• mavise
• maranjisi
• mazambiringa
• karoti
• lettuce
• kabichi
• sipinashi

Tenga pane michero mitsva nemiriwo uye chengeta mavhidhoni evhiri mufiriji yako kuti uwane nyore uye nyore kuwana.

Michero yakaomeswa nemiriwo zvakangovaka sezvakaita vamwe vadzo vatsva, uye mune zvimwe zviitiko, zvine hutano.

Kazhinji zvinotora mazuva kana vhiki zvisati zvaitika michero mitsva nemiriwo zvikaita mundiro yako. Munguva iyoyo, oxidation inogona kukonzera kurasikirwa kwemuviri. Kune rimwe divi, michero yakaoma nechando nemiriwo zvakaomeswa chando nguva pfupi yapfuura kukohwa, izvo zvinochengetedza huzhinji hwevakavaka muviri.

Semuenzaniso, kumwe kuongorora kwakaratidza kuti bhinzi dzakasvibira dzegirinhi uye bhuruu zvine mavitamini C akawanda kupfuura vamwe vadzo vatsva ().

Edza kugadzira hydrating, zvinovaka muviri-yakazara Smoothie nekubatanidza yaunofarira matsva kana echando michero uye miriwo mune blender pamwe nemukaka kana Greek yogati.

Nekuda kwemvura yavo yakakwira, michero mitsva uye yechando nemiriwo zvinogadzira snack yakanakisa.

5. Oral hydration mhinduro

Oral hydration mhinduro ndiwo akasarudzika mafomati anoshandiswa kudzivirira uye kurapa kupera mvura mumuviri kunokonzerwa nemanyoka kana kurutsa.

Ivo zvakare vakasimudzirwa kuti vasimbise kurovedza muviri uye kudzivirira kana kurapa hangovers.

Mhinduro idzi dzemvura-dzakavakirwa uye dzinowanzo kuve nema electrolyte sodiyamu, chloride, uye potasium, pamwe neshuga, kazhinji iri muchimiro che dextrose. Mimwe mhinduro dzekutengesa zvakare dzine zvimwe zvinoshandiswa senge prebiotic uye zinc.

Nepo izvi zvinonwisa mvura mumuviri zvichibatsira kutsiva zvinwiwa zvakarasika nemagetsi, zvinogona kudhura (,).

Neraki, iwe unogona kuzviitira wega uchishandisa izvi zvakajairika kicheni zvigadzirwa (24):

• 34 maunzi (1 litre) yemvura
• 6 mashupuni eshuga
• 1/2 teaspoon yemunyu

Vabatanidze mumudziyo mukuru kana muhari uye simbisai kusvikira shuga nemunyu zvanyunguduka. Unogona kushandisa flavour enhancers kunatsiridza kuravira kana zvichidikanwa - ingo ramba uchifunga kuti dzinogona kunge dziine zvigadzirwa zvekugadzira kana zvakasikwa uye zvinonaka.

Oral hydration mhinduro ine mvura, electrolyte, uye shuga. Iwe unogona kugadzira yako yakapusa rehydration mhinduro kumba uchishandisa mvura, munyu, uye shuga.

Chinokosha

Kushaya mvura mumuviri kunoitika kana muviri wako ukarasikirwa nemvura yakawanda kupfuura yainotora.

Kune vanhu vazhinji, kunwa mvura ndiyo nzira yakanakisa yekugara uine hydrate uye kuisazve mvura.

Dzimwe sarudzo dzinosanganisira kofi, tii, mukaka, michero, miriwo, uye nemumuromo hydration mhinduro.

Usazeze kutaura nemupi wako wezvehutano kana iwe uine hanya nezve yako kana yeumwe munhu hydration chinzvimbo.