Pakalipano tonse tikudziwa bwino za kufunika kokhala opanda madzi tsiku lonse. Koma kukhala hydrated kumatanthauza chiyani? Ngakhale palibe mgwirizano pa kuchuluka kwa madzi omwe anthu ayenera kumwa tsiku lililonse, the Centers for Disease Control and Prevention (CDC) ndi Bungwe la Food and Nutrition Board (FNB) nenani kuti kalozera wa munthu aliyense ayenera kukhala ndi ludzu lake. Ngati mukumva kuwawa, imwani madzi-osavuta monga choncho. Monga lamulo, FNB imalimbikitsa amayi kumwa pafupifupi malita 2.7 a madzi tsiku lililonse ndipo amuna ayenera kumwa malita 3.7. Anthu ambiri amasankha kuti apeze madzi okwanira 1 galoni patsiku (ngati malita 2.7 ofanana ndi magaloni 0.7), kotero tidayang'ana za ubwino wakumwa H20 wochuluka, kuyambira kufulumizitsa kagayidwe kachakudya mpaka kupewa mutu. .
Zithunzi za Eva Blanco / EyeEm / Getty5 Ubwino Wathanzi Womwa Madzi Galoni Patsiku
1. Ikhoza kusintha kagayidwe kanu
Aliyense amene anayesapo kusiya mapaundi angapo amadziwa kuti, pamodzi ndi zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi nthawi zonse, hydration ndiyofunikira. Kumwa madzi (pafupifupi ma ola 20) kumatha kukulitsa kuchuluka kwa kagayidwe kachakudya ndi 30 peresenti, malinga ndi kafukufuku mu Journal of Clinical Endocrinology ndi Metabolism .2. Ikhoza kuteteza mutu
Kutaya madzi m'thupi ndi chimodzi mwa zifukwa zomwe zimayambitsa kupweteka kwa mutu wanu. Ganizirani za mtsinje wamadzi wokhazikika ngati muyeso womwe umathandiza kuti mutu usakule. (Onetsetsani kuti mumangodya tsiku lonse.)
3. Itha kukuthandizani kuchotsa poizoni m'thupi lanu
Zonse zokhudzana ndi kusunga matumbo anu ang'onoang'ono amadzimadzi komanso kuti madzi a m'thupi lanu ayang'ane. Kutulutsa kwanu m'mimba (ie, kuchuluka komwe mumakodza) kumachulukitsidwa ndi kuchuluka kwa madzi omwe mumadya. Mukakodza kwambiri, m'pamenenso mumatulutsa poizoni. Ndi zophweka monga izo.
4. Imathandiza kuchotsa chifunga muubongo
Malinga ndi a Maphunziro a 2019 , kafukufuku amasonyeza kuti kutaya madzi m'thupi kumakhala ndi zotsatira zoipa pa nyonga, kukhudzidwa kokhudzana ndi kulemekeza, kukumbukira kwakanthawi kochepa, ndi chidwi komanso, kubwezeretsa madzi pambuyo powonjezera madzi kumawonjezera kutopa, TMD, kukumbukira kwakanthawi kochepa, chidwi, ndikuchita. Ndizomveka kulingalira kuti madzi amapanga 75 peresenti ya ubongo.
5. Zimakuthandizani kuti mukhale wokhazikika
Madzi ndi ofunikira kuti zinthu ziziyenda m'matumbo anu kuti mupewe kudzimbidwa. Madzi akakhala opanda madzi okwanira, chimbudzi chimakhala chouma komanso chovuta kuyenda m'matumbo, zomwe zimapangitsa kuti munthu azidzimbidwa kwambiri.
Kodi Muyenera Kumwa Galoni Ya Madzi Patsiku?
Yankho lalifupi ndiloti, mwina ayi. Kuthira madzi ndikofunikira, koma galoni ndi, kwa anthu ambiri, yochulukirapo kuposa yofunikira kuti mukhale ndi hydrate. Ngakhale kumwa madzi ochulukirapo kuposa momwe thupi lanu limafunira sikuyenera kukhala koyipa, a Maphunziro achi Dutch anapeza kuti kumwa madzi ochuluka kuposa mmene thupi lanu limafunira kunalibe phindu lina lililonse kuposa kumwa kokwanira. Muyenera kumwa mukakhala ndi ludzu, ndipo ngati izi zikutanthauza kumwa galoni patsiku, zabwino. Ngati zikutanthawuza zochepa pang'ono, ndizonso zabwino. Ngati simukudziwa kuchuluka kwa madzi omwe muyenera kumwa, funsani dokotala.
Zinthu 7 Zomwe Zingachitike Ngati Mumwa Madzi Galoni Patsiku
1. Mutha kumva kutupa…poyamba
Ngati mwadzidzidzi mukuwonjezera madzi omwe mumamwa, mungamve kukhala odzaza kuti muyambe. Osadandaula: Izi zidzachepa posachedwa, koma pakadali pano, imwani madzi anu pang'onopang'ono komanso mosasunthika tsiku lonse m'malo mochita zonse nthawi imodzi kuti muchepetse kusapezako.
2. Muyenera kukodza nthawi zonse
Kuchepetsako kukafika pamagetsi, mudzakhala mukutulutsa sodium yochulukirapo yomwe thupi lanu likugwira. Mudzakhalanso mukuchita bizinesi ina ya bafa nthawi zonse, popeza thupi lanu likuphwanya chakudya chake mosavuta. Ndipo bonasi yomaliza? Malo osambira omwe amapezeka pafupipafupi amatsimikizira kuti mukuyenda mozungulira tsiku lonse.
3. Mutha kudya zochepa
Pali chifukwa chomwe akatswiri azakudya amapangira kukumba kapu yamadzi musanadye. Zimakupangitsani kumva kuti ndinu okhuta, zomwe zimakulepheretsani kudya ma calories ochulukirapo.
4. Mutha kukhala ndi masewera olimbitsa thupi bwino
Madzi amathandiza kunyamula mpweya ndi shuga kudzera m'thupi lanu, kotero mudzakhala ndi mphamvu zambiri panthawi yolimbitsa thupi. Kuphatikiza apo, imakhala ngati mafuta olumikizira mafupa anu ndi minofu. Onetsetsani kuti mumamwa pafupipafupi maola awiri musanachite masewera olimbitsa thupi, mphindi 20 zilizonse mukamaliza komanso pambuyo pake kuti thupi lanu likhale lopanda madzi.
5. Mutha kuonda
Ganizirani izi: Mukuyang'ana zotupa zowonjezera, mukuchotsa zinyalala nthawi zonse, mukudya zochepa. ndi mukugwira ntchito bwino kwambiri. Ngakhale kumwa madzi ochulukirapo sikungakupangitseni kuchepa thupi, zotsatira zake zabwino zimatha.
6. Zozungulira zanu zamkati mwamaso zitha kutha
Matumba omwe ali pansi pa maso nthawi zambiri amayamba chifukwa cha kusungidwa kwa madzi kumalo osalimba. Kaya ndi kudya chakudya chamchere kapena kulira kwapakati usiku, sodium imakonda kusonkhana. Kumwa madzi ochulukirapo kumathandizira kuchotsa mchere wochulukirapo m'dongosolo lanu, zomwe zingachepetse kudzikuza kulikonse - ngakhale pamenepo.
7. Mudzapeza kuti mukulakalaka madzi ambiri
Mukamamwa kwambiri, mudzazifunanso kwambiri - ndipo simungafunenso zakumwa zina zomwe sizokoma kwa inu. Mwamwayi, zinthuzo ndi zaulere, zoyera komanso monga tawonetsera pamwambapa, zabwino kwambiri kwa inu.
Compassionate Eye Foundation / David Oxberry / zithunzi za GettyNjira 7 Zomwa Madzi Ambiri
1. Pangani izi kukhala gawo lachizoloŵezi chanu cham'mawa
Kukhala ndi kapu yamadzi mutangodzuka ndikwabwino pazifukwa zambiri (kuphatikiza kulimbikitsa chitetezo chamthupi ndi kagayidwe kachakudya), komanso kumakukhazikitsani tsiku lapamwamba la hydration. Kale, kapena - chabwino - pamene mumapanga kapu yanu yoyamba ya khofi kapena tiyi, khalani ndi galasi kapena botolo pamanja kuti muyambe tsiku bwino.2. Khalani ndi cholinga chenicheni
Kukhala dala pa zomwe mukufuna kukwaniritsa kumakupatsani mwayi woti mukwaniritse. M'malo monena kuti, ndimwa madzi ambiri, ganizirani za kuchuluka kwa zomwe mukumwa panopa ndikubwera ndi chiwerengero chenicheni cha ma ounces (kapena mabotolo) omwe mukufuna kuti mufike.
3. Gulani botolo lamadzi lokongola
Zachiphamaso? Inde. Zothandiza? Mukubetchera. Gulani botolo lomwe mumakonda kumwa ndipo mudzaligwiritsa ntchito nthawi zambiri-losavuta monga choncho.
Gulani mabotolo amadzi: Aarke 1L botolo lamadzi ($ 20); Hydro Flask 20 oz. botolo ($ 38); ndi 46 oz. botolo ()
4. Idyani zakudya zodzaza madzi
Nkhaka, manyumwa ndi mavwende sizimangokhala zokhwasula-khwasula-zingathandizenso kuti mukhale ndi madzi tsiku lonse. Sitikunena kuti muyenera kudalira chakudya chokhacho cha hydration, koma ndi njira yabwino yozembera madzi owonjezera m'dongosolo lanu.
5. Gwiritsani ntchito pulogalamu kuti muwone momwe mukupitira patsogolo
Timagwiritsa ntchito mapulogalamu pafupifupi chilichonse, ndiye chifukwa chiyani kukhalabe ndi hydrate kukhala chosiyana? Mapulogalamu ngati Madzi odzaza (za iPhones) ndi Mphunzitsi wa Hydro (ya Android) pangitsani kukhala kosavuta kutsatira zolinga zanu pakumwa madzi.
6. Khazikitsani alamu pa foni yanu
Poyamba, ogwira nawo ntchito akhoza kukhumudwa ndi alamu yomwe imalira pafoni yanu ola lililonse pa ola losonyeza kuti nthawi yakwana. Posakhalitsa, thupi lanu lidzazolowera ndondomekoyi ndipo mudzatha kusiya chikumbutso chonsecho.
7. Pangani madzi kukhala okopa kwambiri
Anthu ena amakondadi kumwa madzi. Ena, osati kwambiri. Ngati muli mumsasa womaliza, yesani kukometsa botolo lanu ndi zokometsera zachilengedwe. Zipatso, masamba ndi zitsamba zonse ndizosankha zabwino zowonjezera oomph pang'ono ku H20 yanu osawonjezera matani a zopatsa mphamvu kapena shuga. Madzi a mandimu-ndi-basil, aliyense?
ZOKHUDZANA : Momwe Mungapangire Madzi Amchere Pakhomo (Kuti Simuyenera Kugula)
