Sijongana njani nonxano kwiRamadan?

Sijongana njani nonxano kwiRamadan?

Amanzi ayimfuneko kuninzi lwamalungu omzimba ukwenza imisebenzi yawo, umzekelo, intliziyo, izintso kunye nezihlunu kufuneka zisele izixa ezaneleyo zamanzi ukwenza imisebenzi yazo kakuhle ngexesha lokuzila ukutya.

"I-hydration ibalulekile kuba imizimba yethu yenza ngokwenene [ngcono] ngokulinganisela kwamanzi okwaneleyo," kusho uDkt Shilpi Agarwal, MD, ugqirha wezonyango lwentsapho yaseWashington, D.C. kunye nomlobi we-10 Day Total Body Transformation.

Ngokuphathelele ukuphelelwa ngamanzi emzimbeni, uGqr. Malina Malkani waseNew York uthi ukuba ukuphelelwa ngamanzi emzimbeni akunyangwa, iimeko ezinzima zinokukhokelela kwiingxaki ezifana nokuphefumla nzima, ukwanda kobushushu bomzimba, ukungahambi kakuhle kwegazi kunye nokuxhuzula. Ngokutsho kweSikolo sezoNyango saseHarvard, ukuphelelwa ngamanzi emzimbeni ngokubanzi kunokuba negalelo kusulelo lwendlela yomchamo kunye namatye ezintso.

Iingcali zichaza umahluko phakathi kwe-hydration, ukoma kunye nokuphelelwa ngamanzi emzimbeni, kunye nezinye iinyani ezibalulekileyo ukuphepha nayiphi na ingxaki ngexesha lokuzila ukutya:

1. Unxano aluthethi ukuphelelwa ngamanzi emzimbeni

Unxano alunakuthatyathwa njengesalathisi sokuphelelwa ngamanzi emzimbeni, utsho uGqr. Ginger Hultyn waseSeattle kunye nombhali we-Anti-Inflammatory Diet Meal Prep, kuba “wonke umntu kufuneka ahlole ukuba oku kuyinyani na kubo, kuba zininzi izizathu zokuba uziva enxaniwe. UHultin uthi: “Akusoloko kuphelelwa ngamanzi kangange-100 ekhulwini.” Ngokomzekelo, into elula njengokutya okuneziqholo inokubangela ukuba unxanwe ngaphezu kwesiqhelo. Ngokutsho kweKliniki yaseCleveland, ukunyuka okubukhali konxano kunokuba ngumqondiso weengxaki zempilo ezifana nesifo seswekile. Inokuba sisiphumo seyeza elithathwayo kwaye amanye amayeza ade abangele umlomo owomileyo ngaphandle kokubangela ukuphelelwa ngamanzi emzimbeni ngokwawo.

2. Umchamo omnyama omthubi

Ukuphonononga "umbala womchamo unokuba luphawu oluhle lwemeko ye-hydration," wongeza uGqr. Boltin, ephawula ukuba itshathi yombala womchamo wenqanaba elisibhozo ichaza umchamo ukusuka ekukhanyeni tyheli ukuya kumnyama tyheli okanye omdaka, ngokutsho koMkhosi weMpilo yoLuntu. uhlobo lomzimba womntu ngamnye, imibala ekhanyayo emine ibonisa ukuba umntu usela amanzi afanelekileyo, ngoxa le emine emnyama isenokuthetha ukuba uphelelwe ngamanzi, kodwa uGqr. Hultin ulumkisa ngelithi umbala womchamo uyehla ube mdaka, yaye Kuyimfuneko ukuba ufumane ngokukhawuleza unyango olungxamisekileyo, kuba oko kunokuthetha ukuphelelwa ngamanzi emzimbeni okumandla.

3. Iingozi zokunkcenkceshela ngokugqithisileyo

Abanye abantu basela amanzi amaninzi, kwaye uGqr. Hultin uthi, "Kukho imeko ebizwa ngokuba yi-hyponatremia, kwaye kwenzeka xa ukuxinwa kwe-sodium kuncipha emzimbeni - i-electrolyte ephantsi kakhulu kwaye inokubangela ukuba iiseli zomzimba zidumbe. , nto leyo ebeka ubomi bethu esichengeni.”

Ngokutsho kweKliniki yaseCleveland kunye neKliniki yaseMayo, ngelixa nabani na onokuhlakulela i-hyponatremia (ebizwa ngokuba yityhefu yamanzi), abanye abantu basengozini enkulu, kuquka abantu abanesifo sezintso, ukuhluleka kwentliziyo, ukungasebenzi kwesibindi, ukuhlanza okungapheliyo okanye isifo sohudo, kunye nesifo sika-Addison. Kwaye abantu abathatha amayeza athile, njenge-antidepressants kunye ne-diuretics. Uphando lubonise ukuba iimbaleki zokunyamezela zinokuba sengozini yokuphuhlisa i-hyponatremia.

4. Imingcipheko yokuphelelwa ngamandla kwamanzi emzimbeni

Kodwa iindaba ezilungileyo, ngokutsho kukaGqr. kuba izintso ziyakwazi Ukukhupha naluphi na ulwelo olugqithisileyo ukugcina amanzi kunye ne-electrolyte balance.
Ngelixa i-website ye-MedlinePlus ithi iimpawu ezinzulu ze-hyponatremia ziquka ukukrala, ukudideka, ukukhathala, intloko ebuhlungu, isicaphucaphu, kunye nobuthathaka bemisipha, ekufuneka uye kugqirha.

Ngokubhekiselele koku, u-Hultin ucacisa ukuba "[ukuphelelwa ngamanzi emzimbeni] kuyingozi kakhulu kubantwana, abasetyhini abakhulelweyo kunye nabanye abantu abadala, ngakumbi ukuba umntu ovela kula maqela ugula ngumkhuhlane, ukuhlanza okanye isifo sohudo, ngoko bafuna unyango oluphuthumayo ukuze bahlole imeko. ukukhukuliseka emizimbeni yabo.”

5. Abafazi abakhulelweyo, abantwana kunye nabantu abadala

NgokweKliniki yaseMayo, ukugabha kakhulu kunye norhudo kudla ngokuba ngoyena nobangela wokuphelelwa ngamanzi emzimbeni ebantwaneni. Okwangoku, abantu abadala abadala banokuba namanzi amancinci emzimbeni, kwaye amayeza athile kunye neemeko zingenza izinto zibe zibi nakakhulu. Kwabasetyhini abakhulelweyo, ukugula okukhulu kwasekuseni, okubizwa ngokuba yi-hyperemesis gravidarum, kunokubangela ukuhlanza kwaye kubangele ukungabikho kwamanzi.

6. Imithombo emininzi yamanzi

Ukufumana i-hydrated akukhona nje malunga nokungena kwamanzi, uDkt Malkani uyachaza, ephawula ukuba "nangona malunga ne-80% yamanzi ethu aphuma kumanzi, malunga ne-20% yawo ivela kukutya okumanzi njengeziqhamo ezinamanzi kunye nemifuno." Ngokomzekelo, ngokutsho kweKliniki yaseMayo, ivatala kunye nesipinatshi ziqulethe malunga ne-100 ekhulwini lamanzi ngobunzima. Okunye ukutya okuthambisa amanzi, uGqr. Malkani uyongeza, kubandakanya ukhukhamba, i-celery, iradishes, i-watercress, i-grapefruit, i-cantaloupe kunye ne-strawberries.

7. Ukutya okubangela unxano

“Kwelinye icala, ukutya okunetyuwa kunye nokutya okutyebileyo ngesodium kubangela ukuphelelwa ngamanzi emzimbeni kuba xa ityuwa ifunxekile kwaye iqala ukujikeleza egazini, umzimba usabela ngokutsala amanzi kwiiseli zomzimba ukuze wenze ulungelelwano oluyimfuneko, nto leyo ekhokelela ekwandeni konxano. ,” utsho uGqr. Malkani.

8. Ukungabikho kokulala kubangela ukuphelelwa ngamanzi emzimbeni

Uphononongo, olupapashwe ngoFebruwari 2019 kwijenali yokulala, lufumanise ukuba abantu abalala iiyure ezintandathu busuku ngabunye baphelelwa ngamanzi kunabo balala iiyure ezisibhozo rhoqo. Iingcali zenzululwazi zalatha ekuphazamisekeni kwe-vasopressin, ihomoni ephuma ebusuku enceda umzimba ukuba ugcine imeko yokumanzisa.

9. Inani leeglasi zamanzi ngosuku

Ethetha ngenani leeglasi zamanzi ezifanelekileyo ukusela ngosuku, uGqr. Hultin uthi, “Kukho uluhlu lwezinto ezifunwa ngumntu, ezixhomekeke kwizinto ezininzi, kuquka umthambo, ukutya, nendawo ahlala kuyo, ezinye izinto,” ezifana neemeko zempilo ezisisiseko kunye nesini. ubudala kunye nokuba ibhinqa likhulelwe okanye liyancancisa.
Izikhokelo zamva nje ezivela kwi-US National Academy of Sciences, Engineering, and Medicine zincoma iikomityi ezili-15 zolwelo zamadoda kunye neekomityi ezili-11 zolwelo kubasetyhini ngosuku.

10. Unxano, indlala kunye nokuncipha komzimba

Ngoxa iingcali zigxininisa ubungozi bokuphelelwa ngamanzi emzimbeni nokuba ukunxanwa ngomnye wemiqondiso yokuphelelwa ngamanzi emzimbeni, ukusela amanzi amaninzi akusiso sicombululo siqinisekileyo. Iwebhusayithi yeCleveland Clinic ikwaphawula ukuba kwiimeko zokuphelelwa ngamanzi emzimbeni kancinci, ukusela isiselo esiqulethe i-electrolytes efana nesodium, ipotassium, nemagnesium kunokuba luncedo, ngakumbi ukuba umntu uyabila, uyagabha, okanye unorhudo, nto leyo ekhokelela ekuphulukaneni negazi. i-electrolytes efunekayo kwakhona ukugcina uxinzelelo lwegazi olwaneleyo.

UGqr. Agarwal uthi kubalulekile ukuqaphela ukuba ngamanye amaxesha ukudideka kuyenzeka, njengoko umntu enokuthi enze impazamo yokulamba ngenxa yonxano, kwaye umntu usenokucinga ukuba ulambile xa umzimba unxaniwe kwaye kufuneka asele amanzi ukuze aphumelele. ukulungelelana okuyimfuneko kunye nokunceda amalungu ayo enze imisebenzi yawo.

Ekugqibeleni, iingcali zicebisa amanzi okusela ngaphambi kokuba ziqale ukutya kuba inceda ekunciphiseni umzimba, ukuba umntu unenjongo yokugcina ubunzima obufanelekileyo.

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023