Njira Zosavuta za 13 Zokuchepetsa Madzi (Mwachangu komanso Bwinobwino)

Zamkati

• 1. Chitani Zinthu Zolimbitsa Thupi Nthawi Zonse
• 2. Mugone Mokwanira
• 3. Kupanikizika Kwambiri
• 4. Tengani Electrolyte
• 5. Sungani Zakudya Zamchere
• 6. Tengani chowonjezera cha Magnesium
• 7. Tengani Dandelion Supplement
• 8. Imwani Madzi Ambiri
• 9. Yang'anani pa Zakudya Zina Zathanzi
• 10. Dulani Carbs
• 11. Tengani zowonjezera za Caffeine kapena Imwani tiyi ndi khofi
• 12. Sinthani Zizolowezi Zanu
• 13. Ganizirani Mapiritsi Amadzi Amankhwala
• Mfundo Yofunika Kwambiri

Thupi lamunthu lili ndimadzi ozungulira 60%, omwe amatenga gawo lalikulu m'mbali zonse za moyo.

Komabe, anthu ambiri amadandaula za kulemera kwa madzi. Izi zimagwira makamaka kwa akatswiri ochita masewera olimbitsa thupi omwe akufuna kuti akwaniritse gawo lolemera kapena kusintha mawonekedwe awo.

Kusunga madzi ochulukirapo, komwe kumatchedwanso edema, ndi nkhani ina. Ngakhale nthawi zambiri imakhala yopanda vuto, itha kukhala yoyipa pazovuta zamankhwala, monga mtima, chiwindi kapena matenda a impso ().

Amayi amathanso kusungidwa m'madzi panthawi yomwe akusamba komanso atakhala ndi pakati.

Nkhaniyi ndi ya anthu athanzi komanso othamanga omwe akufuna kuchepetsa kuchepa kwamadzi. Ngati muli ndi edema yoopsa - kutupa kwa mapazi kapena mikono yanu - funsani dokotala wanu.

Nazi njira 13 zochepetsera kulemera kwamadzi mwachangu komanso motetezeka.

1. Chitani Zinthu Zolimbitsa Thupi Nthawi Zonse

Kuchita masewera olimbitsa thupi ikhoza kukhala njira imodzi yochepetsera kulemera kwamadzi munthawi yochepa. Zochita zilizonse zolimbitsa thupi zimawonjezera thukuta, zomwe zikutanthauza kuti mudzataya madzi.

Kutaya kwamadzimadzi kwakanthawi ola limodzi lochita masewera olimbitsa thupi kuli kulikonse pakati pa maolivi 16-64 (0.5-2 malita) pa ola, kutengera zinthu monga kutentha ndi zovala (,,).

Mukamachita masewera olimbitsa thupi, thupi lanu limasunthiranso madzi ambiri m'minyewa yanu.

Izi zitha kuthandiza kuchepetsa madzi kunja kwa chipinda ndikuchepetsa mawonekedwe "ofewa" omwe anthu amafotokoza kuchokera posungira madzi kwambiri ().

Komabe, mukufunikirabe kumwa madzi ambiri panthawi yamaphunziro anu.

Njira ina yabwino yolimbikitsira thukuta ndi kutaya madzi ndi sauna, yomwe mungawonjezere mukamaliza masewera olimbitsa thupi.

Chidule Kuchita masewera olimbitsa thupi pafupipafupi kumatha kukupatsani thanzi lamadzi amthupi ndikutuluka madzi osungidwa.

2. Mugone Mokwanira

Kafukufuku wokhudzana ndi tulo akuwonetsa kuti ndikofunikira pamoyo wathu monga kudya komanso kuchita masewera olimbitsa thupi (,,).

Kugona kungakhudzenso mitsempha yachifundo mu impso, yomwe imayang'anira kuchuluka kwa sodium ndi madzi ().

Kugona mokwanira kumathandizanso kuti thupi lanu lizitha kuyendetsa bwino komanso kuchepetsa kusungira madzi.

Limbikitsani kugona mokwanira usiku uliwonse, zomwe anthu ambiri azikhala pafupifupi maola 7-9.

Chidule Kugona bwino usiku kumatha kuthandizira thupi lanu kuyendetsa bwino madzi amadzimadzi ndi sodium ndikuwonjezera kuchepa kwamadzi nthawi yayitali.

3. Kupanikizika Kwambiri

Kupsinjika kwakanthawi kumatha kukulitsa hormone cortisol, yomwe imakhudza mwachindunji kusungira kwamadzi ndi kulemera kwamadzi ().

Izi zitha kuchitika chifukwa kupsinjika ndi cortisol kumawonjezera timadzi tomwe timayang'anira kuchuluka kwa madzi m'thupi, kotchedwa antidiuretic hormone kapena ADH ().

ADH imagwira ntchito potumiza zikwangwani ku impso zanu, kuwauza kuchuluka kwa madzi oti mubwezere m'thupi lanu ().

Ngati mungachepetse kupsinjika kwanu, mutha kukhala ndi ADH ndi cortisol yofunikira, yomwe imafunikira kuti madzi azikhala bwino komanso kukhala ndi thanzi labwino komanso kuwopsa kwa matenda (,).

Chidule Kupsinjika kumawonjezera cortisol ndi antidiuretic hormone (ADH), yomwe imakhudza momwe madzi amthupi anu alili.

4. Tengani Electrolyte

Electrolyte ndi mchere wokhala ndi magetsi, monga magnesium ndi potaziyamu. Amakhala ndi maudindo ofunikira mthupi lanu, kuphatikiza kuwongolera madzi ().

Magulu a electrolyte akakhala otsika kwambiri kapena okwera kwambiri, amatha kuyambitsa kusintha kwa madzi. Izi zitha kubweretsa kulemera kwamadzi ().

Muyenera kusintha momwe mumapangira ma elekitirodi kuti mumwe madzi. Ngati mumamwa madzi ambiri, mungafunike ma electrolyte ambiri ().

Ngati mumachita masewera olimbitsa thupi tsiku lililonse kapena mumakhala pamalo otentha kapena otentha, mungafunike ma elekitirodi owonjezera kuti mutenge omwe atayika ndi thukuta ().

Mosiyana ndi izi, ma electrolyte ambiri ochokera kuzowonjezera kapena zakudya zamchere, kuphatikiza madzi ochepa, amatha kukhala ndi zotsutsana ndikuwonjezera kulemera kwamadzi.

Chidule Maelekitirodi amayang'anira kayendedwe ka madzi ndi ma hydration. Zowonjezera zamagetsi zimatha kukhala zopindulitsa ngati mumamwa madzi ambiri, kuchita masewera olimbitsa thupi kwambiri, kumakhala nyengo yotentha kapena osadya zakudya zamchere.

5. Sungani Zakudya Zamchere

Sodium, omwe mumalandira tsiku ndi tsiku ndi mchere, ndi amodzi mwamagetsi omwe amapezeka kwambiri m'thupi la munthu.

Imachita gawo lalikulu pama hydration. Ngati kuchuluka kwa sodium ndikotsika kwambiri kapena kukwera kwambiri, kumadzetsa kusamvana mthupi kotero kusungidwa kwamadzimadzi.

Kudya mchere wambiri, nthawi zambiri chifukwa chodya zakudya zambiri zosinthidwa, kumatha kuwonjezera kusungidwa kwa madzi. Izi ndizowona makamaka ngati kuphatikizidwa ndi kumwa madzi ochepa komanso osachita masewera olimbitsa thupi (,,,).

Komabe, izi zikuwoneka kuti zimadalira kudya kwa sodium tsiku lililonse komanso magazi ake.

Kafukufuku wina akuwonetsa kuti mumangosunga madzi ochulukirapo ngati mungakule kwambiri kapena kusintha zomwe mumadya tsiku lililonse ().

Chidule Mchere kapena sodium imathandiza kwambiri kuti madzi azikhala bwino. Yesetsani kupewa kusintha kwakukulu, monga kudya mchere wambiri kapena kuthira mchere.

6. Tengani chowonjezera cha Magnesium

Magnesium ndi njira ina yamagetsi ndi mchere. Posachedwapa yakhala yotchuka kwambiri pothandizira paumoyo ndi masewera.

Kafukufuku wokhudza magnesium wakula kwambiri ndipo akuwonetsa kuti ili ndi maudindo opitilira 600 mthupi la munthu ().

Kafukufuku azimayi akuwonetsa kuti magnesium imatha kuchepetsa kulemera kwamadzi ndi zizindikiritso za msambo (PMS) (,).

Kusintha uku kumachitika chifukwa magnesium imagwira gawo limodzi ndi ma electrolyte ena, monga sodium ndi potaziyamu. Pamodzi, amathandizira kuwongolera kuchuluka kwa madzi mthupi lanu.

Mankhwala a magnesiamu ali ndi zabwino zambiri zothandiza kwa anthu omwe akusowa pazakudya zawo.

Chidule Kudya kwa magnesium kuyenera kukhathamiritsidwa, chifukwa kumathandiza kwambiri pakusungunuka kwa madzi ndi madzi amthupi.

7. Tengani Dandelion Supplement

Dandelion, yemwenso amadziwika kuti Taraxacum officinale, ndi zitsamba zomwe zimagwiritsidwa ntchito pochiritsira njira zina posungira madzi ().

M'zaka zaposachedwa, yatchuka kwambiri pakati pa omanga thupi ndi othamanga omwe amafunika kusiya madzi kuti akongoletse kapena kuti akwaniritse gulu lolemera.

Zowonjezera za Dandelion zitha kukuthandizani kuti muchepetse kulemera kwamadzi posayina impso kutulutsa mkodzo wowonjezera komanso mchere wowonjezera kapena sodium.

Izi zimathandizidwa ndi kafukufuku wosonyeza kuti kumwa mankhwala a dandelion kumawonjezera kukodza pafupipafupi kwamaola asanu ().

Komabe, ngakhale idagwiritsidwa kale ntchito, kufufuza kwina kumafunikira ma dandelion supplements.

Chidule Dandelion ndi chitsamba chodziwika bwino chomwe nthawi zambiri chimagwiritsidwa ntchito ndi omanga thupi ndi othamanga omwe amafunika kuchepetsa madzi.

8. Imwani Madzi Ambiri

Chochititsa chidwi, kukhala ndi hydrated yabwino kumatha kuchepetsa kusungidwa kwa madzi ().

Thupi lanu nthawi zonse limayesetsa kuti mukhale ndi thanzi labwino, choncho ngati mumakhala opanda madzi nthawi zonse thupi lanu limatha kusunga madzi ambiri pofuna kuteteza kuti madzi asakhale otsika kwambiri.

Kupeza madzi abwino tsiku lililonse kumathandizanso ku chiwindi ndi impso, zomwe zimachepetsa kusungidwa kwamadzi nthawi yayitali (,).

Ubwino wakumwa madzi ambiri suyimira pamenepo. Kafukufuku wina akuwonetsa kuti kusungunuka bwino ndikofunikanso paumoyo wathanzi, kuphatikiza kuwonongeka kwamafuta ndi magwiridwe antchito aubongo (,,).

Monga nthawi zonse, kukwaniritsa bwino ndikokwanira. Mukamamwa madzi ochulukirapo mumatha kuwonjezera kulemera kwamadzi.

Ingomwani mukakhala ndi ludzu ndikuyimilira mukamamva bwino. Muyeneranso kumwa pang'ono m'malo otentha kapena mukamachita masewera olimbitsa thupi.

Muthanso kuwunika mtundu wa mkodzo wanu kuti muwone momwe madzi amayendera. Ziyenera kukhala zachikasu mopepuka kapena zowoneka bwino, chomwe ndi chisonyezo chabwino kuti mumathiriridwa bwino.

Chidule Kutaya madzi m'thupi kapena kuchepa kwambiri kwa madzi kumatha kubweretsa kusungidwa kwa madzi. Onetsetsani kuti mumamwa madzi okwanira tsiku lililonse.

9. Yang'anani pa Zakudya Zina Zathanzi

Pali zakudya zingapo zomwe mungafune kuphatikiza pazakudya zanu kuti muthane ndi kusungidwa kwa madzi.

Zakudya zopangidwa ndi potaziyamu nthawi zambiri zimalimbikitsidwa, chifukwa potaziyamu imatha kuthandiza kuchepetsa kuchuluka kwa sodium ndikuwonjezera mkodzo, kukuthandizani kusiya madzi ochulukirapo ().

Masamba obiriwira obiriwira, nyemba, nthochi, mapeyala, tomato ndi yogurt kapena zinthu zina zamkaka zonse ndizopatsa thanzi komanso potaziyamu.

Mavitamini a magnesiamu kapena zakudya zokhala ndi magnesium amalimbikitsidwanso. Izi ndizophatikiza chokoleti chakuda, masamba obiriwira obiriwira, mtedza ndi mbewu zonse.

Zakudya ndi zitsamba zotsatirazi nthawi zambiri amalimbikitsidwa ndi akatswiri ena kuti achepetse kulemera kwamadzi. Umboni wina wazachipatala wothandizira kugwiritsa ntchito kwawo:

• Silika wa chimanga ().
• Horsetail ().
• Parsley ().
• Hibiscus ().
• Adyo (, ).
• Fennel ().
• Nettle ().

Ngakhale mimba yotupa nthawi zambiri siyimayambitsidwa ndi kusungidwa kwa madzi, mungafunenso kuchepetsa kapena kuchotsa kwakanthawi zakudya zomwe zingayambitse kuphulika.

Izi zimaphatikizapo zakudya zopangidwa bwino kwambiri, zakudya zokhala ndi michere yambiri ndipo nthawi zina nyemba ndi mkaka. Muthanso kuyesa kumamatira kuzakudya zochepa za FODMAP kwakanthawi kuti muwone ngati zingathandize.

Chidule Zakudya zina ndi zitsamba zimatha kuchita ngati okodzetsa ndikuchepetsa kusungidwa kwamadzi. Aphatikize ndi zakudya zosavuta kugaya zomwe sizimayambitsa kuphulika kapena kusalolera.

10. Dulani Carbs

Kudula carbs ndi njira yodziwika bwino yochepetsera madzi ochulukirapo. Carbs amasungidwa mu minofu ndi chiwindi monga glycogen, koma glycogen imakokanso madzi mkati mwake.

Pa gramu iliyonse ya glycogen yomwe mumasunga, magalamu 3-4 (ma ola 0.11-0.14) amadzi akhoza kusungidwa nayo. Izi zikufotokozera chifukwa chomwe anthu amakhala ochepera msanga posintha zakudya zamafuta ochepa, zomwe zimachepetsa masitolo a glycogen.

Carbs imathandizanso kuti mahomoni a insulini awonjezeke, omwe amatha kuwonjezera kusungidwa kwa sodium ndikubwezeretsanso madzi mu impso (,).

Zakudya zochepa zama carb zimapangitsa kutsika kwa insulin, komwe kumabweretsa kuchepa kwa sodium ndi madzi kuchokera ku impso.

Yesetsani kusintha chakudya chanu cha carb ndikuwona zomwe zikukuyenderani bwino.

Chidule Chakudya chotsika kwambiri cha carb chingayambitse kuchepa kwamadzi chifukwa chakuchepetsa masitolo a glycogen komanso kutsika kwa insulin.

11. Tengani zowonjezera za Caffeine kapena Imwani tiyi ndi khofi

Caffeine ndi zakumwa zomwe zili ndi caffeine, monga khofi ndi tiyi, zimakhudza diuretic ndipo zimathandizira kuchepetsa kunenepa kwamadzi.

Zasonyezedwa kuti zowonjezera mkodzo wa kanthawi kochepa ndikuchepetsa kulemera kwa madzi pang'ono (,).

Pakafukufuku wina, kapu yamadzi yopanda tiyi kapena tiyi kapena khofi idaperekedwa kwa omwe amatenga 2 mg pa paundi (4.5 mg pa kg) yolemera thupi.

Mukaphatikiza tiyi kapena khofi ndi madzi, kuchuluka kwa mkodzo wa omwe akutenga nawo mbali kudakulirakulira ().

Izi zikunenedwa, ngakhale kuti tiyi kapena khofi ali ndi mphamvu yochepetsera pang'ono, sizimatsogolera ku kuziziritsa madzi kwa ogwiritsa ntchito.

Chidule Kafeini wambiri kuchokera ku khofi, tiyi kapena zowonjezera ma caffeine zitha kukuthandizani kusiya madzi ochulukirapo.

12. Sinthani Zizolowezi Zanu

Chimodzi mwazinthu zabwino kwambiri zomwe mungasinthe ndi kuchepetsa kudya zakudya zosakaniza komanso kumwa mchere wambiri.

Komanso, pewani kukhala tsiku lonse kapena nthawi yayitali, zomwe zingachepetse magazi anu. Kuchita masewera olimbitsa thupi kumatha kupititsa patsogolo kuyenda ndikukuthandizani kutuluka thukuta madzi owonjezera ().

Mankhwala ena amathanso kusungitsa madzi, chifukwa chake funsani dokotala kapena dokotala ngati mumamwa mankhwala tsiku lililonse ndikukhulupirira kuti atha kutupitsa (edema) ().

Ngakhale sizogwirizana ndi kusungidwa kwa madzi, lingalirani kuyang'anira zakudya zomwe mumadya ndikuwonetsetsa kuti sizimayambitsa vuto lakugaya komanso kuphulika ().

Pomaliza, kumwa kapena kumwa madzi, kumwa, mchere, caffeine ndi mchere zonse zimatha kusungitsa madzi. Pezani moyenera, wabwinobwino.

Chidule Pewani kudya zakudya zopitilira muyeso, mchere ndi tiyi kapena khofi komanso kuchepetsa kumwa mowa.

13. Ganizirani Mapiritsi Amadzi Amankhwala

Mankhwala okodzetsa ndi mapiritsi amadzi nthawi zina amagwiritsidwa ntchito pochiza kusungidwa kwamadzi ().

Amagwira ntchito poyambitsa impso zanu kutulutsa madzi ndi mchere wochuluka mumkodzo.

Mapiritsi okodzetsawa nthawi zambiri amaperekedwa kwa iwo omwe ali ndi vuto la mtima kapena m'mapapo ndikuthandizira kuthamanga kwa magazi, kupewa kuchuluka kwamadzi ndikuchepetsa kutupa.

Ndikofunika kuzindikira kusiyana pakati pa mankhwala okodzetsa ndi mankhwala owonjezera kapena mapiritsi amadzi paintaneti.

Mapiritsi oyeserera adayesedwa kuchipatala kuti atetezeke kwa nthawi yayitali, pomwe mapiritsi owerengera atha kusowa kafukufuku wamankhwala ndipo sanayesedwe nthawi zonse kuti akhale otetezeka.

Mtundu uliwonse ungathandize kuthana ndi edema yodziwika ndi mankhwala kapena madzi owonjezera.

Lankhulani ndi dokotala musanayese izi.

Chidule Mukamayang'ana mankhwala kapena mapiritsi a diuretic, pitani kuchipatala ndikumwa mankhwala omwe akuyang'aniridwa.

Mfundo Yofunika Kwambiri

Ngati vuto lanu losungira madzi likupitilira, likuwoneka lalikulu kapena likuwonjezeka modzidzimutsa, ndibwino nthawi zonse kupita kuchipatala.

Nthawi zina, kusunga madzi mopitirira muyeso kumatha chifukwa cha matenda.

Kumapeto kwa tsikuli, njira yabwino kwambiri yolimbana ndi kulemera kwamadzi ndikuzindikira zomwe zikuyambitsa.

Izi zitha kukhala kudya mchere wambiri, kusowa kwama electrolyte, kusagwira ntchito, kupsinjika kwambiri kapena kudya zakudya zosinthidwa.

Zina mwa izi ndi zina mwazomwe zimayambitsa matenda ndi matenda, zomwe zingakhale zifukwa zazikulu zowapewere.