Njira Zabwino Kwambiri Zokhalira Opanda Madontho Tsiku Lonse

Zamkati

• Zomwe Muyenera Kudziwa Zokhudza Madzi ndi Kutulutsa madzi
• Njira Yabwino Yokhalira Opanda Madzi
• Njira Yabwino Kwambiri Yokhala Ndi Madzi Ndi Chakudya
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Ndizosaganizira kuti mumafunikira madzi ochulukirapo, makamaka mukamaviika pamasewera olimbitsa thupi. Koma mwina simukudandaula mokwanira. M'malo mwake, pafupifupi, anthu aku America amamwa magalasi opitilira anayi patsiku, komwe ndi kutsika kwa chidebe. Kudzichepetsera nokha kungakhudze kulimbitsa thupi kwanu, kulemera kwanu - ngakhalenso luso lanu la ubongo. Chifukwa chiyani? Pafupifupi dongosolo lililonse mthupi limadalira H2O, atero a Lawrence Armstrong, Ph.D., pulofesa wa masewera olimbitsa thupi ndi chilengedwe ku Human Performance Laboratory ku University of Connecticut. Madzi amateteza ndikutulutsa ziwalo zathu m'thupi, amatumiza michere m'maselo athu ndikutithandizanso kukhalabe olimba komanso olimba m'maganizo. Zimayesanso mulingo wa maelekitirodi-mchere monga sodium ndi potaziyamu — m'thupi lanu kuti minofu yanu izigwira ntchito moyenera. (Koma mumafunikira zakumwa za electrolyte kuti mukhale ndi hydrated?)

Komabe, kuchuluka kwa zomwe muyenera kumwa ndi nkhani yoterera. Institute of Medicine imapereka cholinga cha ballpark cha ma ola 91 patsiku kwa azimayi, kuphatikiza madzi omwe mumapeza kuchokera ku chakudya. Ndipo palinso malamulo oyenera magalasi eyiti patsiku. Koma ngakhale lamuloli siloyenera aliyense, akutero akatswiri. Ndi chifukwa chakuti mungakhale ndi zosowa zosiyana zamadzi kusiyana ndi amayi omwe ali pa treadmill pafupi ndi inu. Osati zokhazo, zosowa zanu zamadzi zimasintha tsiku lina kupita ku lina malingana ndi momwe mwachitira molimbika, ngati mwapeza kapena kutaya thupi, zomwe mahomoni anu ali ndi zomwe mukuchita panthawi iliyonse. "Tili ndi dongosolo lamadzi lamphamvu kwambiri komanso losavuta mthupi lathu, lomwe limasintha ola lililonse la tsiku," akufotokozera Armstrong. "Ndicho chifukwa chake palibe malire enieni."

Njira yabwino yokhala ndi hydrated imayamba ndikuzindikira kuchuluka kwa madzi omwe mukufuna tsiku lomwe likubwera ndikudziyeza m'mawa, akutero. Kuti mupeze kunenepa kwanu kwa H2O, imwani zomwe mukumva kuti ndi zokwanira (mpaka ludzu lanu litakhutitsidwa ndipo pee wanu ndi wowala; kumakhala mdima mukataya madzi) tsiku lililonse sabata limodzi. M'mawa uliwonse, dzilemereni pamiyeso yadijito chinthu choyamba mukatulukira. Tengani avareji ya manambala atatu ofanana kwambiri-ndiwo kulemera kwanu koyambira mukakhala ndi madzi okwanira bwino. Kuyambira pamenepo, yendani pamlingo m'mawa uliwonse, ndipo "ngati muli wopepuka, imwani ma ola 16 owonjezera tsiku lomwelo," Armstrong akuti.

Zomwe Muyenera Kudziwa Zokhudza Madzi ndi Kutulutsa madzi

1. Simufunikanso kumeza galoni ya H2O panthawi yolimbitsa thupi.

Zikuwoneka ngati njira yabwino kwambiri yosungiramo madzi panthawi yochitira masewera olimbitsa thupi, koma mukamachita masewera olimbitsa thupi osakwana ola limodzi, mumangofunika kumwa madzi okwanira kuti muthetse ludzu lanu. Mukapita ola limodzi kapena kupitilira apo kapena mukuchita masewera olimbitsa thupi, dziyeseni musanamalize komanso mukamaliza masewera olimbitsa thupi ndikumwa madzi owonjezera 16 pa paundi imodzi.

2. Madzi amatha kulimbitsa thupi lanu.

Plain H2O imakutsitsimutsani bwino panthawi ya thukuta kuti mupindule ndi zomwe mumachita. Ngati mumakonda kukoma kwa madzi a kokonati, pitani pamenepo. Lili ndi ma carbs, omwe angakuthandizeni kukweza. Ngati mulibe michere yambiri, mavitamini amathandizira kusintha magwiridwe antchito anu. Zikatero, yesani madzi opititsa patsogolo mavitamini. (Zokhudzana: Kumwa Mowa Pambuyo Pothamanga Kumapeza Sitampu Yovomerezeka)

3. Ikani madzi anu mufiriji musanachite masewera olimbitsa thupi.

Cold H2O ndibwino kuti muzichita masewera olimbitsa thupi kuposa madzi kutentha. Pakafukufuku waku Britain, anthu omwe amamwa chakumwa chozizira kwambiri isanachitike komanso nthawi yopuma njinga zamoto adatha kupitilira nthawi yayitali kuposa omwe amamwa chakumwa chawo nthawi yotentha, mwina chifukwa choti matenthedwe ozizira amasunga kutentha kwa thupi.

4. Madzi akumwa angakuthandizeni kuti muchepetse thupi.

Kutumiza musanadye kunathandizira ma dieters kudya ma 90 osapatsa chakudya chilichonse, malinga ndi kafukufuku waposachedwa. Apanso, madzi ozizira angakhale abwinoko; Kafukufuku wapeza kuti mumawotcha zopatsa mphamvu pang'ono mutamwa, mwina chifukwa thupi lanu limagwiritsa ntchito mphamvu kutenthetsa madzi.

5. H2O ndi yabwino pakhungu lanu.

"Hyaluronic acid pakhungu lanu imamwa madzi omwe mumamwa," akutero a Doris Day, MD, dermatologist ku New York City. "Izi zimapatsa kufutukuka kwake komanso kusunthika kwake." Koma palibe chifukwa chokankhira kunyanja ya zinthuzo. "Asidi wa hyaluronic ukangotenga zonse zomwe ungathe, umangotulutsa zina zonse," akutero Dr. Day. Lamulo labwino kwambiri: Ngati khungu lanu silibwerera nthawi yomweyo mukalitsina, imwani.

6. Chizoloŵezi chanu cha Starbucks sichikuchepetsani madzi m'thupi.

Kupatula apo, kuchepetsa khofi si njira yabwino kwambiri yokhala ndi hydrated. Caffeine ndi diuretic wofatsa, koma sichimayambitsa kutaya madzi m'thupi, malinga ndi kafukufuku wa Armstrong. Mutha kuwerengetsa zakumwa za khofi pa zakumwa zanu zamadzimadzi, atero a Lauren Slayton, RD, wolemba Bukhu Laling'ono Lochepa komanso woyambitsa Foodtrainers ku New York City. Ma ouniki asanu ndi atatu a khofi amafanana ndi ma ola anayi amadzi.

7. Ndizotheka kumwa madzi ambiri.

Izi zitha kukhala vuto lalikulu kwa othamanga opirira, makamaka azimayi, omwe ndi ocheperako kuposa amuna ndipo amakhala ndi madzi ochepa m'matupi awo, atero a Timothy Noakes, MD, director of research in exercise science and sports medicine ku department of Human Biology ku University of Cape Town. Kumwa madzi ochuluka kungayambitse matenda otchedwa hyponatremia, pamene mlingo wa sodium m'magazi umatsika kwambiri ndipo maselo a ubongo ndi minofu zimatupa, zomwe zimayambitsa nseru, chisokonezo, khunyu, chikomokere, ngakhale imfa. Koma vutoli ndilosowa. Wochita masewera olimbitsa thupi, kapena ngakhale triathlete yemwe amamwa kuti athetse ludzu, sangadye madzi ambiri kuposa momwe thupi lawo lingathere, Dr. Noakes akuti.

Njira Yabwino Yokhalira Opanda Madzi

• Lowetsani H20 yanu kuti muwonjezere kukoma ndi kutsekemera. Ikani magawo a zipatso, monga mandimu, laimu, ndi malalanje, mumtsuko wamadzi ndi kuuyika mufiriji. (Zogwirizana: 8 Adaphatikizira Maphikidwe Amadzi Kuti Akweze H2O Yanu)
• Onjezerani ayezi wa kokonati. Dzazani thireyi yanu yamadzi oundana ndi madzi a coconut, kenako ikani ma cubes mugalasi lanu kuti mupatse madzi mtedza, kukoma pang'ono.
• Sipani madzi osakanizidwa. Zonunkhira zokoma mu batala (chivwende, peyala, kapena nkhaka) ndi madzi owala a Ayala's Herbal Water (sinamoni-lalanje peel kapena tsamba la mandimu) zimapangitsa kuti ludzu lanu lisakhale lowuma.

Njira Yabwino Kwambiri Yokhala Ndi Madzi Ndi Chakudya

Zakudya izi ndi njira yokoma komanso yosavuta yopezera chakudya chanu cha H2O osagunda botolo.

• 1 chikho cha supu ya nkhuku = 8 oz. (kapena imodzi mwa supu zokometsera za fupa.)
• 1 chikho chophika zukini = 6 oz.
• 1 apulo apakati = 6 oz.
• 1 chikho cantaloupe cubes = 5 oz.
• 1 chikho mavwende mipira = 5 oz.
• 1 chikho tomato yamatcheri = 5 oz.
• Mchombo wa 1 lalanje = 4 oz.
• Kaloti 10 apakati = 3 oz.
• 1 chikho yaiwisi ya broccoli yaiwisi = 2 oz.

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