1 Chofunika Kuchita Pochepetsa Phindu La Kunenepa Tchuthi

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Kupita munyengo yocheperako yotchedwa Thanksgiving mpaka Chaka Chatsopano, malingaliro ake ndikukulitsa kulimbitsa thupi, kudula zopatsa mphamvu, ndikumamatira kuma crudités kumaphwando kuti mupewe mapaundi owonjezera a tchuthi. Koma ndani kwenikweni amachita kuti?

Chaka chino, yesetsani kukhala osiyana: M'malo mochita zinthu zosatheka panthawi yovuta kale, yang'anani zokha chinthu chimodzi zomwe zingakuthandizeni kuwoneka bwino, kumva kuti simukuyesedwa ndi chakudya cha maphwando, kukhala ndi mphamvu zambiri, komanso kusangalatsa mtima wanu. Yankho lake ndi losavuta monga kumwa madzi ambiri.

"Madzi akumwa ndiye chipolopolo chasiliva pazovuta zambiri zomwe timakumana nazo patchuthi," atero katswiri wazakudya Kate Geagan, katswiri wothirira madzi ku CamelBak komanso wolemba Pitani ku Green Khalani Wotsamira. Zowona zake ndizakuti, sitimapatsa H2O ngongole yokwanira ndipo imatha kukhudza kwambiri moyo wanu wonse. Madzi akatsika mthupi lanu, ngakhale 2%, mutha kuyamba kuwona zovuta zina, kuchokera pakudya mopitirira muyeso ndi kunenepa (mutha kulakwitsa ludzu la njala), kuphulika (kutaya madzi m'thupi kumawonjezera kusungika kwamadzimadzi mthupi lanu), mavuto ndi chimbudzi (zingayambitse kudzimbidwa), kuchepa mphamvu, kukhumudwa, kupweteka mutu, ndi kuuma pakamwa.

Ngakhale mutakhala kuti mukudziwa kale zaubwino wamadzi akumwa, zomwe mumadya mwina sizingatheke. M'miyezi yozizira, nthawi zambiri mumasowa madzi m'thupi chifukwa thupi lanu silitulutsa thukuta monga momwe limachitira nyengo yotentha. M'nyengo yozizira ndi nthawi yozizira, kufunika kokhala ndi hydrated kulipobe, koma pang'ono pokha. Popanda thukuta kuti muyambitse kuyankha kwa ludzu, mwina simungafune madzi, atero Ivy Branin, dokotala wa naturopathic yemwe amachita ku New York City.

Kupsinjika kwa tchuthi kumathandizanso kuchepa kwa madzi m'thupi, komanso mosemphanitsa. "Ngati mukumenya nkhondo kapena kuyendetsa ndege ndipo mtima wanu ukugunda kwambiri, mukutaya madzi mwachangu," akutero a Geagan. Kupsinjika, chifukwa chake kumatha kubweretsa kuchepa kwa madzi m'thupi, akufotokozera, zomwe zimatha kupangitsa kuti magazi anu azitsika ndikulola kuti mahomoni opsinjika a cortisol azikhudza kwambiri dongosolo lanu.

Nthawi imeneyo, thupi lanu likulimbana ndi zovuta zambiri, limanyalanyaza zizindikiritso za ludzu, ndikupangitsa zinthu kuipiraipira. Kenako kupweteka kwa mutu kumayamba chifukwa chakuchepa kwa magazi anu. Izi zikutanthauza kuti magazi ndi mpweya wocheperako zikuyenda ku ubongo, akutero Branin.

Kuphatikiza apo, kuchepa kwa madzi okwanira 1% kumatha kukuwonongerani malingaliro anu ndi kusinkhasinkha, makamaka munthawi yanthawi yochita masewera olimbitsa thupi, malinga ndi kafukufuku wazimayi wofalitsidwa mu Journal of Nutrition. Ndipo kafukufuku wamwamuna wosindikizidwa mu Briteni Journal of Nutrition adazindikira kuti kuchepa kwa madzi m'thupi kumachepetsa kukumbukira kukumbukira ndikugwira ntchito mwamantha, nkhawa, komanso kutopa.

Choyipa chake ndikuti kumwa H2O kungakubwezeretseni m'malingaliro monga momwe kumakhalira ndi thupi. "Madzi amathandizira kukonza mankhwala a muubongo, monga serotonin ndi dopamine. Tikudziwa kuti serotonin yochepa ingayambitse nkhawa, nkhawa, kuvutika maganizo, kusowa tulo komanso madzulo ndi madzulo, pamene kuchepa kwa dopamine kumagwirizanitsidwa ndi mphamvu zochepa komanso kusaganizira bwino, " akuti katswiri wazamavuto azakudya komanso wodziwika bwino wazakudya Trudy Scott, wolemba wa The Antianxiety Food Solution. "Chotero kumwa madzi kungakupatseni chilimbikitso chofunikira kwambiri ndikupangitsa kuti musamadye kwambiri mukangotenga," akuwonjezera. Mphamvu kupyola masiku ovutawa pokhala opanda madzi, ndipo simudzafunika 3 koloko masana. vanila latte (bonasi: zopatsa mphamvu 200, zatha ngati kuti!).

Ngakhale kuti madzi si mankhwala amatsenga, kuchulukirachulukira kwake kungakuthandizeni kuti musapume pa nthawi ya tchuthi. Maphunziro angapo akhala akuthandizira kuonda kwa H20.Mmodzi makamaka adapeza kuti omwe adatsitsa magalasi awiri asanadye adataya mapaundi anayi poyerekeza ndi omwe sanamwe agua owonjezera asanadye. "Madzi amatipangitsa kukhala okhutitsidwa powonjezera voliyumu m'mimba mwathu; atha kutithandiza kumva njala kuti tidye mochepa," adatero Branin.

Sikuti madzi amakupangitsani kuti muyike eggnog yapamwamba, angakuthandizeninso kuti mukhale okhutira. "Matumbo am'mimba amalembetsedwa ndiubongo ngati chizindikiritso chakanthawi kochepa," akutero a Branin, omwe amatsimikizira kuti njirayi imagwira ntchito bwino mukakhala ndi chakudya m'dongosolo lanu (madzi okhawo adzakhuthulidwa ndikulowetsedwa m'matumbo ang'ono mkati mwa mphindi 5) . Mphindi 10 mpaka 15 musanapite ku phwando kuofesi, komwe mumadziwa kuti mudzadya mkate wamphongo ndi mkate wa ginger, Branin akuwonetsa kuponyanso pafupifupi ma ola 16 a madzi otentha kuti musunge mowa.

Mapindu odabwitsa amadzi samathera pamenepo. Kumwa madzi ndiyo njira yosavuta, yotsika mtengo kwambiri yopezera khungu lolimba, lowoneka laling'ono. Mpweya wozizira umayamwa chinyezi kuchokera pakhungu lanu. Kulowa ndikutuluka m'nyumba zotenthedwa-nyumba yanu, ofesi, kapena malo ogulitsira-sikukuthandizani kuti musasunthike kwina konse.

"Malo otenthedwa amatha kuyambitsa vuto la kuchepa kwa madzi m'thupi chifukwa akupanga malo owuma mchipululu, ndikupangitsa kuti madzimadzi mthupi lathu asanduke nthunzi msanga," akutero a Branin. "Pofuna kuthana ndi vutoli, imwani madzi kuti mudzaze khungu lanu ndikuwonjezera kukhathamira kwa khungu, ndipo, ngati zingatheke, gwiritsani ntchito chopangira chinyezi kupopera chinyezi chambiri mlengalenga. Ndikofunikanso kugwiritsa ntchito mafuta a Shea kapena mafuta a coconut kuti musindikize mu chinyezi mu khungu," akuwonjezera.

Musanakatse magalasi asanu ndi atatu patsiku, komabe, dziwani kuti palibe sayansi yeniyeni yothandizira nambala imeneyo. (Dinani apa kuti mudziwe ngati mukumwa madzi okwanira.) Njira yabwino yodziwira ngati mukumwa mokwanira thupi lanu ndikuwonetsetsa kuti mtundu wa mkodzo wanu ukuwoneka ngati mandimu osati madzi apulo mu tsiku, akutero Douglas J. Casa, Ph.D., mkulu wogwira ntchito ndi mkulu wa maphunziro a masewera othamanga ku Korey Stringer Institute ku yunivesite ya Connecticut.

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