Kodi Muyenera Kumwa Malita atatu Amadzi Tsiku Lililonse?

Zamkati

• Imathandizira thanzi lathunthu
• Tilimbikitse kuwonda
• Zitha kukonza khungu
• Maubwino ena
• Mwina sangakhale okwanira aliyense
• Kumwa madzi ambiri kungakhale koopsa
• Mfundo yofunika

Si chinsinsi kuti madzi ndi ofunikira paumoyo wanu.

M'malo mwake, madzi amakhala ndi 45-75% yolemera thupi lanu ndipo amatenga gawo lofunikira muumoyo wamtima, kuwongolera kunenepa, magwiridwe antchito amthupi, komanso kugwira ntchito kwaubongo ().

Kafukufuku akuwonetsa kuti kuwonjezera madzi omwe mungamwe kumatha kukupindulitsani ().

Komabe, kuchuluka kwa madzi omwe mukufuna ndi nkhani yotsutsana - ndipo kumwa kwambiri kumatha kuwononga thanzi lanu.

Nkhaniyi ikuwunika maubwino komanso kuchepa kwa zakumwa za madzi okwanira malita 3 patsiku.

Imathandizira thanzi lathunthu

Kukhala ndi hydrated yabwino ndikofunikira kwambiri, chifukwa madzi amafunikira njira zosiyanasiyana zamthupi komanso pakati pazochitika zonse zathanzi ndi thanzi.

Makamaka, madzi amtunduwu amathandizira kuwongolera kutentha kwa thupi, kunyamula michere, kusunga magwiridwe antchito aubongo, ndikuwonjezera magwiridwe antchito ().

Kusapeza madzi okwanira kumatha kukhala kovulaza, komwe kumatha kuyambitsa mavuto monga nseru, kutopa, kudzimbidwa, mutu, komanso chizungulire ().

Chifukwa chake, kumwa malita atatu a madzi patsiku kungakuthandizeni kukwaniritsa ma hydration anu kuti muthandizire kukhala ndi thanzi labwino.

Kumwa madzi okwanira ndikofunikira pazinthu zambiri zaumoyo, kuphatikiza kutentha thupi, mayendedwe azakudya, komanso kugwira ntchito kwaubongo.

Tilimbikitse kuwonda

Kuchulukitsa madzi omwe mumamwa kumatha kuthandizira kuchepa thupi.

Kumwa madzi musanadye kungakhale kothandiza makamaka, chifukwa kumatha kulimbikitsa kukhuta ndikuchepetsa njala.

Kafukufuku wina mwa anthu 24 adapeza kuti kumwa 500 ml (ma ola 17) amadzi musanadye chakudya cham'mawa kumachepetsa kuchuluka kwama calories omwe amadya ndi 13% ().

Momwemonso, kafukufuku wochepa, wamasabata 12 adawonetsa kuti kumwa 500 ml (ma ola 17) amadzi musanadye chilichonse monga gawo la chakudya chochepa kwambiri kumachepetsa kuchepa ndi 44%, poyerekeza ndi gulu lolamulira ().

Madzi akumwa amathanso kukulitsa kagayidwe kanu kwakanthawi, komwe kumatha kuwonjezera kuchuluka kwama calories omwe mumawotcha tsiku lonse.

Kafukufuku wocheperako mwa anthu 16, kumwa 500 ml (ma ola 17) amadzi kwachulukitsa kagayidwe kake ndi 24% kupitirira ola limodzi, zomwe zingathandize kuchepetsa thupi ().

Madzi atha kukuthandizani kuti muzimva kukhala okwanira ndikuwonjezera kuchepa kwakanthawi kwakanthawi, komwe kumatha kukulitsa kuchepa.

Zitha kukonza khungu

Kafukufuku wina akusonyeza kuti kumwa madzi ambiri kumathandiza kuti khungu lanu likhale losalala komanso losalala.

Mwachitsanzo, kafukufuku wa mwezi umodzi mwa anthu 49 adazindikira kuti kuchuluka kwa madzi okwanira malita 2 (ma ola 67) patsiku kumawongolera khungu, makamaka mwa iwo omwe amamwa madzi osakwana 3.2 malita tsiku lililonse ().

Kafukufuku wina mwa achikulire makumi anayi amalumikizitsa kudya kwamadzimadzi kowonjezera pakuchuluka kwa khungu komanso khungu pH ().

Khungu pH imagwira ntchito yofunika kwambiri pakutchingira khungu lanu, lomwe lingakhudze chiopsezo cha khungu lanu (10).

Kuphatikiza apo, kuwunika kwamaphunziro asanu ndi limodzi kunapeza kuti kuchuluka kwa kumwa madzi kumachepetsa kuuma komanso kuwuma, kuwonjezeka kwa khungu, komanso kutulutsa madzi ().

Kumwa madzi ochulukirapo kumathandizira kuti khungu likhale ndi thanzi powonjezera kusungunuka ndi kutanuka kwinaku likuchepetsa kukanika ndi kuuma.

Maubwino ena

Kumwa madzi ambiri kungaperekenso maubwino ena angapo, kuphatikiza:

• Kuchuluka kwanthawi zonse. Kafukufuku wambiri amawonetsa kuti kumwa madzi ochepa kumakhala ndi chiopsezo chachikulu chodzimbidwa. Mwakutero, kumwa madzi ambiri kumatha kulimbikitsa matumbo ().
• Kupewa miyala ya impso. Kuwunikanso kumodzi kwamaphunziro asanu ndi anayi kumangiriza kudya kwamadzimadzi apamwamba pamiyeso yotsika yamiyala ya impso ().
• Kuthetsa mutu. Kafukufuku akuwonetsa kuti kumwa madzi ambiri kumachepetsa mutu womwe umayambitsidwa chifukwa cha kuchepa kwa madzi m'thupi kapena kutayika kwamadzi (,).
• Kusintha kwamaganizidwe. Malinga ndi kafukufuku wina, kuchuluka kwamadzi kumatha kuthandizira magwiridwe antchito aubongo komanso momwe amasangalalira, makamaka kwa ana komanso achikulire ().
• Kupititsa patsogolo luso la masewera. Ngakhale kusowa kwa madzi m'thupi kumatha kusokoneza magwiridwe antchito, kusintha madzi akatha kulimbitsa thupi kumatha kuwonjezera kupirira ndikuchepetsa kuwonongeka kwa DNA ().

Kumwa madzi okwanira malita atatu patsiku kumatha kuthandizira matumbo, kupewa miyala ya impso, kuchepetsa mutu, kusintha malingaliro, komanso kulimbitsa magwiridwe antchito.

Mwina sangakhale okwanira aliyense

Ngakhale kumwa madzi ochulukirapo kungakuthandizeni kukhala ndi thanzi labwino, malita atatu (ma ola 100) sangakhale oyenera aliyense.

Pakadali pano, palibe malingaliro aboma omwe alipo othandizira kumwa madzi opanda madzi okha. Kuchuluka komwe mukufunikira kutengera zinthu zingapo, monga zaka, jenda, ndi magwiridwe antchito ().

Komabe, pali malingaliro pakuyamwa kwamadzi kwathunthu, komwe kumaphatikizapo madzi omwe amadya pazakudya zonse ndi zakumwa zonse, monga madzi wamba, zipatso, ndi ndiwo zamasamba.

Kudya tsiku lililonse pafupifupi malita 2.7 (ma ola 91) azimayi ndi malita 3.7 (ma ola 125) kwa abambo kumatha kukwaniritsa zosowa za akulu (19).

Kutengera ndi zakudya zina ndi zakumwa zomwe mumamwa, mwina simusowa kumwa madzi okwanira malita atatu patsiku kuti mukwaniritse zosowa zanu zamadzimadzi.

Kungomvera thupi lanu ndi kumwa mukamamva ludzu ndi imodzi mwanjira zabwino kwambiri zowonetsetsa kuti mukukhala ndi madzi. M'malo mwake, anthu ambiri amatha kukwaniritsa zosowa zawo za tsiku ndi tsiku pomwa madzi akakhala ndi ludzu (19).

Makamaka, anthu ena, monga othamanga komanso ogwira ntchito zamanja, atha kufunikira madzi opitilira malita atatu patsiku ().

Kumwa madzi ambiri kungakhale koopsa

Kumbukirani kuti kumwa kwambiri madzi kumatha kukhala koopsa.

Kumwa mopitirira muyeso kumatha kusokoneza kuchuluka kwa ma electrolyte a thupi lanu, zomwe zimayambitsa hyponatremia, kapena kuchepa kwa sodium m'magazi anu ().

Zizindikiro za hyponatremia zimaphatikizapo kufooka, chisokonezo, nseru, kusanza, ndi - pamavuto akulu - ngakhale imfa ().

Ngakhale impso zanu zimatha kutulutsa madzi okwanira malita 20 mpaka 28 (magaloni 4.5-6-6) patsiku, amatha kupanga madzi okwanira 800-1000 ml (27-34 aunces) amadzi pa ola limodzi ().

Pachifukwa ichi, ndikofunikira kufalitsa madzi omwe mumamwa tsiku lonse m'malo mongomwa kamodzi. Kuphatikiza apo, onetsetsani kuti mumamvera thupi lanu ndikusintha momwe mumamwe madzi moyenera ngati simukumva bwino.

Zosowa zamadzi zimasiyanasiyana kutengera zinthu zingapo. Popeza kumwa madzi ochulukirapo kumatha kusokoneza kuchuluka kwa ma electrolyte a thupi lanu ndikupangitsa kuti mukhale ndi hyponatremia, malita 3 (ma ola 100) atha kukhala ochuluka kwambiri kwa anthu ena.

Mfundo yofunika

Kuchulukitsa kumwa madzi kumatha kukupindulitsani, makamaka pakuchepetsa thupi komanso thanzi la khungu.

Ngakhale kumwa malita 3 (ma ola 100) tsiku lililonse kungakuthandizeni kukwaniritsa zosowa zanu, sikofunikira kwa aliyense. M'malo mwake, kumwa madzi ochulukirapo kungakhale koopsa.

Kuonetsetsa kuti mukukhalabe ndi madzi, imwani mukamva ludzu ndipo mvetserani thupi lanu nthawi zonse.