Kutunga Madzi Nthawi Zonse? Momwe Mungapewere Kutaya Madzi Ambiri

Zamkati

• Kodi hydration yoyenera ndi chiyani?
• Kumwa madzi okwanira tsiku lililonse ndi zaka
  
• Kodi tingagwire madzi ochuluka motani?
• Kodi chimachitika ndi chiyani mukamwa madzi ambiri?
• Hyponatremia vs. kuledzera kwamadzi
• Ndani ali pachiwopsezo?
• Zizindikiro zomwe mungafune kuti muchepetse
• Momwe mungakhalire ndi hydrated osachita mopitirira muyeso
• Zizindikiro mumathiridwa bwino
  
• Malingaliro apadera

Ndikosavuta kukhulupirira kuti zikafika pa hydration, zambiri zimakhala bwino nthawi zonse.

Tonse tamva kuti thupi limapangidwa ndimadzi makamaka ndipo timayenera kumwa madzi pafupifupi magalasi asanu ndi atatu patsiku.

Timauzidwa kuti kumwa madzi ochuluka kumatha kutsuka khungu lathu, kuchiritsa chimfine chathu, ndikuthandizira kuchepa thupi. Ndipo aliyense akuwoneka kuti ali ndi botolo lamadzi logwiritsiranso ntchito masiku ano, akumadzaza mosalekeza. Chifukwa chake, sitiyenera kukhala tikuseka H2O pamipata iliyonse?

Osati kwenikweni.

Ngakhale kupeza madzi okwanira ndikofunikira kwambiri paumoyo wanu wonse, ndizothekanso (ngakhale sizachilendo) kudya kwambiri.

Kutaya madzi m'thupi nthawi zonse kumawonekera, koma kutaya madzi kwambiri imakhalanso ndi zovuta zina m'thupi.

Nazi izi pazomwe zimachitika mukamwa madzi ochulukirapo, omwe ali pachiwopsezo, ndi momwe mungatsimikizire kuti mumakhala bwino - koma osapitirira - madzi.

Kodi hydration yoyenera ndi chiyani?

Kukhala ndi hydrated ndikofunikira pantchito zathupi monga kuthamanga kwa magazi, kugunda kwa mtima, magwiridwe antchito am'mimba, ndi kuzindikira.

Komabe, "hydration yoyenera" ndi yovuta kufotokoza. Zosowa zamadzimadzi zimasiyana zaka, kugonana, zakudya, magwiridwe antchito, ngakhale nyengo.

Thanzi monga matenda a impso ndi mimba zitha kusinthanso kuchuluka kwa madzi omwe munthu ayenera kumwa tsiku lililonse. Mankhwala ena amatha kukhudzanso madzimadzi amthupi, nawonso. Ngakhale zosowa zanu zokha zimatha kusintha tsiku ndi tsiku.

Mwambiri, akatswiri ambiri amalimbikitsa kuwerengera theka la kulemera kwanu ndikumwa ma ola angapo patsiku. Mwachitsanzo, munthu wolemera mapaundi 150 amatha kuyesetsa kupeza ma ounike 75 tsiku lililonse, kapena malita 2.2.

Kuchokera ku Institute of Medicine imaperekanso malangizo othandizira kumwa madzi okwanira kwa ana ndi akulu.

Kumwa madzi okwanira tsiku lililonse ndi zaka

• Ana azaka 1 mpaka 3: 1.3 L (44 oz.)
• Ana azaka 4 mpaka 8: 1.7 L (57 oz.)
• Amuna azaka zapakati pa 9 mpaka 13: 2.4 L (81 oz.)
• Amuna azaka 14 mpaka 18: 3.3 L (112 oz.)
• Amuna azaka 19 kapena kupitirira: 3.7 L (125 oz.)
• Amayi azaka zapakati pa 9 mpaka 13: 2.1 L (71 oz.)
• Amayi azaka 14 mpaka 18: 2.3 L (78 oz.)
• Amayi azaka 19 kapena kupitirira: 2.7 L (91 oz.)

Zolingazi sizimangokhala madzi ndi madzi ena omwe mumamwa, komanso madzi ochokera kuzakudya. Zakudya zingapo zimatha kupereka zakumwa. Zakudya monga msuzi ndi popsicles ndizodziwika bwino, koma zinthu zosawoneka bwino monga zipatso, ndiwo zamasamba, ndi zopangidwa ndi mkaka zilinso ndi madzi ambiri.

Chifukwa chake, simuyenera kungokhala ndi chug H2O kuti mukhale ndi madzi. M'malo mwake, madzi ena amatha kukhala ndi michere yofunikira yomwe simumapeza m'madzi wamba omwe ndi ofunikira paumoyo wanu.

Kodi tingagwire madzi ochuluka motani?

Ngakhale tonsefe timafunikira madzi ochuluka kuti tikhale ndi thanzi labwino, thupi lili ndi malire ake. Nthawi zambiri, kuthiririka pamadzi kumatha kubwera ndi zowopsa.

Ndiye, zochuluka motani ndizochuluka kwambiri? Palibe nambala yovuta, popeza zinthu monga zaka ndi thanzi lomwe zilipo kale zimatha kugwira ntchito, koma pali malire ambiri.

"Munthu wabwinobwino yemwe ali ndi impso zabwinobwino amatha kumwa [pafupifupi] malita 17 a madzi (34 mabotolo a oz 16 ndi 16) akamamwa pang'onopang'ono osasintha sodium," akutero Dr. John Maesaka, katswiri wa zamoyo.

Maesaka akuti: "Impso zizichotsa madzi owonjezerawo mwachangu," Komabe, lamulo lalikulu ndiloti impso zimangotulutsa 1 litre pa ola limodzi. Chifukwa chake liwiro lomwe wina amamwa madzi litha kusintha kusintha kwa thupi kwa madzi owonjezera.

Ngati mumamwa mowa kwambiri, kapena impso zanu sizigwira ntchito moyenera, mutha kufika pangozi yotentha kwambiri msanga.

Kodi chimachitika ndi chiyani mukamwa madzi ambiri?

Thupi limayesetsa kukhalabe olimba. Gawo limodzi la izi ndi kuchuluka kwa madzimadzi ndi ma electrolyte am'magazi.

Tonsefe timafunikira ma elektrolyte ena monga sodium, potaziyamu, mankhwala enaake, ndi magnesium m'magazi athu kuti minofu yathu izikhala yolumikizana, dongosolo lamanjenje limagwira, komanso kuchuluka kwa asidi-thupi.

Mukamwa madzi ochulukirapo, zimatha kusokoneza chiwonetserochi ndikuchotsa malire - ndiye kuti, zosadabwitsa, osati chinthu chabwino.

Ma electrolyte omwe amakhudzidwa kwambiri ndi kuchepa kwa madzi ndi sodium. Madzi ochuluka kwambiri amachepetsa kuchuluka kwa sodium m'magazi, zomwe zimapangitsa kutsika kwambiri, kotchedwa hyponatremia.

Zizindikiro za hyponatremia zimatha kukhala zofatsa poyamba, monga kumverera kwa mseru kapena kutupira. Zizindikiro zimatha kukulira, makamaka ngati magawo a sodium amatsika mwadzidzidzi. Zizindikiro zazikulu ndizo:

• kutopa
• kufooka
• kusakhazikika
• kupsa mtima
• chisokonezo
• kusokonezeka

Hyponatremia vs. kuledzera kwamadzi

Mwina mudamvapo mawu oti "kuledzera kwamadzi" kapena "poyizoni wamadzi," koma izi sizofanana ndi hyponatremia.

"Hyponatremia imangotanthauza kuti sodium ya seramu ndiyotsika, imadziwika kuti ndi yochepera 135 mEq / lita, koma kuledzera kwamadzi kumatanthauza kuti wodwalayo ali ndi chizindikiro chotsika ndi sodium," atero a Maesaka.

Kulekerera osachizidwa, kuledzera kwamadzi kumatha kubweretsa kusokonezeka kwaubongo, popeza popanda sodium yowongolera kuchuluka kwa madzimadzi m'maselo, ubongo umatha kutupa kwambiri. Kutengera ndi kuchuluka kwa kutupa, kuledzera kwamadzi kumatha kubweretsa kukomoka kapena kufa kumene.

Ndizosowa komanso ndizovuta kumwa madzi okwanira kuti mufike pano, koma kufa chifukwa chomwa madzi ochulukirapo ndizotheka.

Ndani ali pachiwopsezo?

Ngati muli ndi thanzi labwino, sizokayikitsa kuti mungakhale ndi mavuto akulu chifukwa chakumwa madzi ambiri.

"Impso zathu zimagwira ntchito yabwino kwambiri pochotsa madzi amthupi mwathu ndikakodza," anatero katswiri wazamankhwala a Jen Hernandez, RDN, LD, yemwe amachita bwino kwambiri pochiza matenda a impso.

Ngati mukumwa madzi ochulukirapo kuti musakhale ndi madzi ambiri, ndiye kuti mungafunike kupita kawirikawiri kubafa kuposa kupita ku ER.

Komabe, magulu ena a anthu ali pachiwopsezo chachikulu cha hyponatremia ndi kuledzera kwamadzi. Limodzi mwa anthuwa ndi anthu omwe ali ndi matenda a impso, chifukwa impso zimayang'anira kuchuluka kwa madzi ndi mchere.

"Anthu omwe ali ndi matenda a impso mochedwa atha kukhala pachiwopsezo chokwanira madzi, chifukwa impso zawo sizingatulutse madzi ochulukirapo," akutero Hernandez.

Kuchulukitsitsa kwa madzi kumathanso kutha othamanga, makamaka omwe amatenga nawo mbali pazochitika zopirira, monga marathons, kapena nyengo yotentha.

Hernandez anati: "Ochita masewera olimbitsa thupi omwe amaphunzitsa maola angapo kapena panja amakhala pachiwopsezo chachikulu chakumwa madzi mopitilira m'malo mwa maelekitirodi monga potaziyamu ndi sodium."

Ochita masewera othamanga ayenera kukumbukira kuti maelekitirodi omwe atayika kudzera thukuta sangasinthidwe ndi madzi okha. Chakumwa chosinthira ma electrolyte chitha kukhala chisankho chabwino kuposa madzi nthawi yayitali yochita masewera olimbitsa thupi.

Zizindikiro zomwe mungafune kuti muchepetse

Zizindikiro zoyambilira zakumwa madzi mopitilira muyeso zitha kukhala zosavuta monga kusintha kosambira kwanu. Ngati mukupeza kuti mukufunika kukodza pafupipafupi kotero kuti zisokoneze moyo wanu, kapena ngati muyenera kupita kangapo usiku, itha kukhala nthawi yochepetsa kudya kwanu.

Mkodzo womwe ulibiretu mawonekedwe ndi chisonyezo china chomwe mwina mukuchita mopambanitsa.

Zizindikiro zomwe zimawonetsa vuto lakumwa madzi mopitilira muyeso ndizomwe zimakhudzana ndi hyponatremia, monga:

• nseru
• chisokonezo
• kutopa
• kufooka
• kutayika kwa mgwirizano

Ngati muli ndi nkhawa, lankhulani ndi dokotala wanu. Amatha kuyesa magazi kuti awone kuchuluka kwa sodium yanu ndikulimbikitsanso chithandizo ngati pakufunika kutero.

Momwe mungakhalire ndi hydrated osachita mopitirira muyeso

Ndizosakayikitsa ngati pali zowona mwambi wakuti, "Ngati muli ndi ludzu, mwathima kale." Komabe, ndibwino kumwa mukamva ludzu ndikusankha madzi pafupipafupi momwe mungathere. Onetsetsani kuti mukuyenda nokha.

"Yesetsani kumamwa madzi pang'onopang'ono tsiku lonse m'malo modikira motalika kwambiri ndikutsitsa botolo lonse kapena galasi nthawi imodzi," akutero Hernandez. Samalani makamaka mutatha kulimbitsa thupi komanso thukuta. Ngakhale ludzu lanu likamveka loti lingathe kuzimitsidwa, pewani kukopa botolo pambuyo pa botolo.

Kuti afike pamalo otsekemera amadzimadzi, anthu ena zimawawona kukhala zothandiza kudzaza botolo ndi zakumwa zokwanira ndikumwa moyenera tsiku lonse. Izi zitha kukhala zothandiza makamaka kwa iwo omwe amavutika kuti amwe zokwanira, kapena kungoti muwone kuchuluka kwa tsiku ndi tsiku.

Kwa ambiri, komabe, ndizothandiza kwambiri kuwunika thupi ngati lili ndi madzi okwanira kuposa kungoganizira za kugunda malita angapo patsiku.

Zizindikiro mumathiridwa bwino

• kukodza pafupipafupi (koma osati mopitilira muyeso)
• mkodzo wachikasu wotumbululuka
• kuthekera kopanga thukuta
• Kukhazikika kwa khungu labwinobwino (khungu limabwereranso likatsinidwa)
• kumva kukhuta, osamva ludzu

Malingaliro apadera

Ngati muli ndi matenda a impso kapena vuto lina lomwe limakhudza thupi lanu kutulutsa madzi ochulukirapo, ndikofunikira kutsatira malangizo amadzimadzi ochokera kwa dokotala wanu. Amatha kuwunika thanzi lanu ndi zosowa zanu. Mutha kulangizidwa kuti muchepetse kumwa kwanu madzi kuti muchepetse kusalinganika kowopsa kwa ma electrolyte.

Kuphatikiza apo, ngati ndiwe wothamanga - makamaka kutenga nawo mbali pazochitika zopirira monga kuthamanga kwa marathon kapena kupalasa njinga kwakutali - ma hydration anu amafunikira tsiku lothamanga amawoneka mosiyana ndi tsiku wamba.

"Kukhala ndi dongosolo la hydration lokhazikika musanathamangeko kwanthawi yayitali ndikofunikira," atero dokotala wazamasewera a John Martinez, MD, yemwe amagwira ntchito ngati dokotala wa Ironman triathlons.

“Dziwani kuchuluka kwa thukuta lanu komanso kuchuluka kwa zomwe muyenera kumwa kuti mukhale ndi madzi abwino. Njira yabwino ndiyo kuyeza kulemera kwa thupi musanachite masewera olimbitsa thupi komanso mukamaliza. Kusintha kwakulemera ndikulingalira kwakanthawi pamlingo wamadzimadzi wotayika thukuta, mkodzo, ndi kupuma. Paundi imodzi ya kulemera kwake ndi pafupifupi pintuni imodzi ya kutaya madzi. ”

Ngakhale ndikofunikira kudziwa kuchuluka kwa thukuta lanu, simukuyenera kuganizira kwambiri za hydration mukamachita masewera olimbitsa thupi.

"Malangizo apano ndikumwa ludzu," akutero Martinez. "Simuyenera kumwa m'malo aliwonse othandizira panthawi yopikisana ngati simudzamva ludzu."

Khalani osamala, koma musaganize mopambanitsa.

Pomaliza, ngakhale zili zachilendo kukhala ndi ludzu nthawi zina tsiku lonse (makamaka nyengo yotentha), mukawona kuti mukumva zakumwa nthawi zonse, onani dokotala wanu. Izi zitha kukhala chizindikiro cha vuto lomwe likufunika chithandizo.

Sarah Garone, NDTR, ndi wolemba zaumoyo, wolemba zaumoyo pawokha, komanso wolemba mabulogu azakudya. Amakhala ndi amuna awo ndi ana atatu ku Mesa, Arizona. Mupezeni akugawana zidziwitso zaumoyo wathanzi komanso zopatsa thanzi komanso (makamaka) maphikidwe athanzi ku Kalata Yachikondi ku Chakudya.