Njira 5 Zabwino Zowonjezeretsa Kutaya Madzi Mwamsanga

Zamkati

• Zizindikiro za kuchepa kwa madzi m'thupi
• 1. Madzi
• 2. Khofi ndi tiyi
• 3. Mkaka wochuluka komanso wopanda mafuta ambiri
• 4. Zipatso ndi ndiwo zamasamba
• 5. Njira zothetsera pakamwa
• Mfundo yofunika

Ndikofunika kuthiranso madzi pambuyo pa chilichonse chomwe chimayambitsa thukuta lolemera, monga kulimbitsa thupi kwambiri, gawo la sauna, kapena kalasi yotentha ya yoga.

Kukhazikitsanso madzi m'thupi ndikofunikira popewa kuwonongeka kwa kuchepa kwa madzi m'thupi ngati muli ndi chimfine m'mimba kapena mukuchira usiku womwe mwamwa.

Nkhaniyi ikufotokoza zizindikilo za kuchepa kwa madzi m'thupi komanso njira zabwino zowonjezeretsanso madzi m'nyumba msanga.

Zizindikiro za kuchepa kwa madzi m'thupi

Selo lililonse, minofu, ndi chiwalo chilichonse mthupi lanu zimafuna madzi kuti azigwira ntchito.

Madzi amathandiza kutentha kwa thupi, mafuta ophatikizira mafupa, kunyamula zakudya, kuchotsa zinyalala, ndi kufalitsa magazi. Izi zikutanthauza kuti thupi lanu silingagwire bwino ntchitoyi ngati mwasowa madzi, zomwe zimachitika mukataya madzi ambiri kuposa omwe mumamwa ().

Mwachitsanzo, mutha kuchepa madzi ndi thukuta, kusanza, kutsekula m'mimba, kapena kumwa mankhwala okodzetsa omwe amachepetsa kutaya kwamadzi.

Anthu ena amatha kusowa madzi m'thupi kuposa ena, kuphatikiza ana, achikulire, ndi anthu omwe ali ndi matenda ena monga matenda ashuga ndi impso ().

Zizindikiro za kuchepa kwa madzi m'thupi ndi monga (, 2):

• ludzu lowonjezeka
• pakamwa pouma
• kukodza pafupipafupi
• khungu lowuma
• kutopa
• chizungulire
• mutu

Mtundu wa mkodzo ndichizindikiro chofala cha hydration. Nthawi zambiri, utakhazikika utoto, mumakhala ndi madzi abwino. Izi zati, utoto umatha kusintha pazifukwa zina kupatula momwe mumakhalira hydration, kuphatikiza zakudya, kugwiritsa ntchito mankhwala ena, ndi zina zamankhwala (,,).

Kafukufuku wasonyeza kuti mtundu wa mkodzo ndichizindikiro chovomerezeka cha ana ndi achikulire koma osati okalamba (,,).

Ngati mukuda nkhawa ndi momwe madzi anu aliri kapena madzi ena, nazi njira 5 zabwino zobwezeretsanso madzi msanga.

1. Madzi

Ngakhale sizodabwitsa, madzi akumwa nthawi zambiri ndi njira yabwino komanso yotsika mtengo yopezera madzi ndi kuthiranso madzi.

Mosiyana ndi zakumwa zina zambiri, madzi alibe shuga wowonjezera kapena zopatsa mphamvu, zomwe zimapangitsa kukhala koyenera kumwa tsiku lonse kapena makamaka mukafuna kuthiranso madzi, monga mutatha kulimbitsa thupi.

Ndikoyenera kudziwa kuti zinthu zosiyanasiyana, kuphatikizapo chibadwa, zimapangitsa anthu ena kutaya sodium yambiri kudzera thukuta lawo kuposa ena. Mutha kukhala "sweti yotsekemera yamchere" mukayamba kukokana minofu ndikumachita masewera olimbitsa thupi kapena ngati thukuta lanu likuluma maso anu ().

Ngati zina mwazomwezi zikukukhudzani, onetsetsani kuti musasinthe madzi omwe mumataya thukuta komanso sodium, makamaka mukachita masewera olimbitsa thupi nthawi yayitali m'malo otentha.

Izi zati, pokhapokha mutachita nawo ntchito yayitali, yayikulu ngati kupirira kopitilira muyeso pamalo otentha, sodium yomwe mumataya thukuta ikhoza kusinthidwa mosavuta kudzera muzakudya zabwino ().

Kwa anthu ambiri, madzi akumwa ndi okwanira kuti abwezeretse madzi m'thupi. Ngati muli sweta yamchere, onetsetsani kuti mumalowetsa sodium ndi madzi omwe mumataya thukuta, makamaka kudzera mu chakudya chamagulu.

2. Khofi ndi tiyi

Khofi ndi tiyi zili ndi caffeine yopatsa mphamvu, yomwe imatha kuchepa madzi mopitilira muyeso, chifukwa imachita ngati diuretic ().

Komabe, kumwa khofi ndi tiyi pang'ono pang'ono kumatha kukhala kothamanga ngati madzi akumwa ndikugwiritsanso ntchito njira yolimbikitsira.

Caffeine imadzetsa madzi okha m'thupi la 250-300 mg, ofanana ndi makapu a khofi awiri kapena atatu (240-ml), kapena makapu tiyi asanu kapena asanu ndi atatu (8-ml) a tiyi ().

Pakafukufuku, anthu 50 omwe amamwa khofi nthawi zonse amamwa makapu 4 (800 ml) a khofi omwe amakhala ndi 1.8 mg wa caffeine pa paundi (4 mg pa kg) ya kulemera kwa thupi tsiku lililonse. Sanawone kusiyana kulikonse pakati pa khofi ndi madzi pankhani yokhudzana ndi madzi ().

Ngati simukukonda zakumwa izi, yesetsani kuwonjezera mkaka wa amondi wopanda shuga ku khofi wanu, kapena zitsamba ndi zonunkhira monga sinamoni, nutmeg, kapena lemongrass ku tiyi wanu.

Kumwa khofi ndi tiyi wokwanira kumakhala ndi madzi ofanana ndi madzi. Kuphatikiza apo, zinthu zawo za caffeine zimatha kukupatsani mphamvu.

3. Mkaka wochuluka komanso wopanda mafuta ambiri

Kuphatikiza pa kupereka michere yambiri, mkaka umakhala ndi ma hydrate abwino kwambiri.

Mkaka mwachilengedwe umakhala ndi ma electrolyte ochulukirapo, omwe amathandizira kuchepetsa kuchuluka kwa madzi mthupi lanu ().

Kafukufuku wasonyeza kuti mkaka wocheperako komanso wamafuta ochepa umakudzutsaninso madzi komanso zakumwa zamasewera pambuyo pochita masewera olimbitsa thupi, nthawi yonseyi popereka mapuloteni ndi zakudya zina zofunika (,).

Mapuloteni apamwamba mumkaka amapanganso chakumwa chabwino pambuyo pochita masewera olimbitsa thupi poyambitsa kukonza minofu ndikumanganso ().

Ingokumbukirani kuti kumwa mkaka mukatha masewera olimbitsa thupi kumatha kubweretsa vuto m'mimba ngati kuphulika. Komanso, si njira yoyenera kwa anthu omwe sagwirizana ndi lactose kapena mapuloteni ena amkaka (,).

Mkaka - womwe ndi mkaka wamafuta wathunthu - mwina sangakhalenso njira yabwino ngati mukukumana ndi kutsekula m'mimba kapena kusanza, chifukwa kumatha kukulitsa izi ().

Mkaka wochepetsetsa komanso wamafuta ochepa ukhoza kugwiritsidwa ntchito ngati njira yabwino yochitira masewera olimbitsa thupi pambuyo pake kapena chakumwa chobwezeretsa madzi ambiri ngati mulibe tsankho la lactose kapena protein ya mkaka.

4. Zipatso ndi ndiwo zamasamba

Pokhala ndi madzi 80-99%, zipatso ndi ndiwo zamasamba zimapangitsa kuti pakhale chakudya chokwanira ().

Yerekezerani, zakudya zopangidwa kwambiri monga ma cookie, ma crackers, chimanga, ndi tchipisi muli 1-9% yokha yamadzi ().

Zipatso ndi ndiwo zamasamba zokhala ndi madzi ambiri ndizo:

• zipatso
• mavwende
• malalanje
• mphesa
• kaloti
• letisi
• kabichi
• sipinachi

Sakani zipatso ndi ndiwo zamasamba zosiyanasiyana ndipo sungani mavwende m'firiji yanu kuti muzitha kupeza mosavuta.

Zipatso ndi ndiwo zamasamba zoziziritsa kukhosi zimapatsanso thanzi monga momwe zimakhalira ndi zatsopano, ndipo nthawi zina, zimakhala zopatsa thanzi.

Nthawi zambiri zimatenga masiku kapena milungu isanakwane zipatso ndi ndiwo zamasamba zisanachitike. Munthawi imeneyi, makutidwe ndi okosijeni amatha kuyambitsa michere. Kumbali ina, zipatso ndi ndiwo zamasamba zachisanu zimazizidwa atangomaliza kukolola, zomwe zimasunga zakudya zake zambiri.

Mwachitsanzo, kafukufuku wina adawonetsa kuti nyemba zobiriwira zachisanu ndi mabulosi abulu zimakhala ndi vitamini C wambiri kuposa anzawo ().

Yesetsani kupanga ma hydrating, michere yodzaza ndi michere yophatikiza zipatso ndi ndiwo zamasamba zomwe mumazikonda mwatsopano kapena mazira mu blender limodzi ndi mkaka kapena yogurt wachi Greek.

Chifukwa chokhala ndi madzi ambiri, zipatso ndi ndiwo zamasamba zatsopano komanso zachisanu zimapanga chakudya chokwanira kwambiri.

5. Njira zothetsera pakamwa

Njira zothetsera kutsekemera pakamwa ndi njira zapadera zomwe zimagwiritsidwa ntchito popewa ndi kuchiza kuchepa kwa madzi m'thupi komwe kumayambitsidwa ndi kutsegula m'mimba kapena kusanza.

Adalimbikitsidwanso kulimbikitsa zolimbitsa thupi komanso kupewa kapena kuchiza matsire.

Njirazi ndizopangidwa ndimadzi ndipo nthawi zambiri zimakhala ndi ma electrolyte monga sodium, chloride, ndi potaziyamu, komanso shuga, makamaka ngati dextrose. Njira zina zamalonda zilinso ndi zinthu zina monga prebiotic ndi zinc.

Ngakhale zakumwa zobwezeretsedwazi zimathandizira m'malo mwa madzi ndi ma electrolyte omwe atayika, zitha kukhala zodula (,).

Mwamwayi, mutha kupanga nokha kugwiritsa ntchito zopangira khitchini (24):

• Ma ouniki 34 (1 lita) yamadzi
• Supuni 6 za shuga
• 1/2 supuni ya supuni ya mchere

Aphatikize mu mphika waukulu kapena mphika ndikuyambitsa mpaka shuga ndi mchere zitasungunuka. Mutha kugwiritsa ntchito zowonjezera mavitamini kuti musinthe kukoma ngati mukufuna - ingokumbukirani kuti atha kukhala ndi zotsekemera zokometsera kapena zachilengedwe.

Njira zothetsera pakamwa zimakhala ndi madzi, ma electrolyte, ndi shuga. Mutha kupanga njira yanu yosavuta yobwezeretsanso kunyumba pogwiritsa ntchito madzi, mchere, ndi shuga.

Mfundo yofunika

Kutaya madzi m'thupi kumachitika thupi lanu likataya madzi ambiri kuposa momwe limafunira.

Kwa anthu ambiri, kumwa madzi ndiyo njira yabwino kwambiri yopezera madzi ndi kuthiranso madzi m'thupi.

Zosankha zina ndi monga khofi, tiyi, mkaka, zipatso, ndiwo zamasamba, komanso njira zothetsera madzi m'kamwa.

Osazengereza kuyankhula ndi omwe amakuthandizani ngati muli ndi nkhawa ndi momwe madzi anu aliri kapena momwe ena aliri.