7 Fa'idojin Amfani da Kimiyyar Shan Ruwa wadatacce

Wadatacce

• 1. Yana taimakawa kara girman aikin jiki
• 2. Mahimmanci yana shafar matakan makamashi da aikin kwakwalwa
• 3. Zai iya taimakawa wajen hanawa da magance ciwon kai
• 4. Zai iya taimakawa wajen magance maƙarƙashiya
• 5. Zai iya taimakawa wajen maganin tsakuwar koda
• 6. Yana taimakawa wajen hana rataya
• 7. Zai iya taimakawa rage nauyi
• Layin kasa

Jikin mutum ya ƙunshi ruwa kashi 60%.

Yawancin lokaci ana ba da shawarar ka sha gilashin ruwa 8-ounce (237-mL) takwas a kowace rana (dokar 8 8 8).

Kodayake akwai ƙaramin ilimin kimiyya a bayan wannan takamaiman ƙa’idar, kasancewa da ruwa yana da mahimmanci.

Anan akwai fa'idodi 7 masu nasaba da lafiyar shan shan ruwa da yawa.

1. Yana taimakawa kara girman aikin jiki

Idan baku kasance cikin ruwa ba, aikinku na jiki zai iya wahala.

Wannan yana da mahimmanci musamman yayin motsa jiki mai zafi ko zafi mai zafi.

Rashin ruwa a jiki na iya samun sakamako sananne idan ka rasa kamar kashi 2 cikin 100 na ruwan jikinka. Koyaya, baƙon abu bane ga yan wasa suyi asara kamar 6-10% na nauyin ruwa ta hanyar zufa (,).

Wannan na iya haifar da canjin yanayin zafin jiki, rage himma, da kara gajiya. Hakanan yana iya sa motsa jiki ya zama da wahala sosai, a zahiri da tunani (3).

An nuna hydration mafi kyau don hana wannan daga faruwar hakan, kuma yana iya ma rage gajiya mai kumburi wanda ke faruwa yayin motsa jiki mai ƙarfi. Wannan ba abin mamaki bane idan kayi la'akari da cewa tsoka yana kusan 80% na ruwa (,).

Idan kuna motsa jiki sosai kuma kuna son yin gumi, kasancewa cikin ruwa zai iya taimaka muku kuyi aiki sosai.

Rasa kaɗan kamar 2% na ruwan cikin jikinka na iya rage tasirin aikinka.

2. Mahimmanci yana shafar matakan makamashi da aikin kwakwalwa

Matsayin hydration naka yana tasiri sosai ga kwakwalwarka.

Karatun ya nuna cewa ko da rashin ruwa a jiki, kamar rasa kashi 1-3% na nauyin jiki, na iya lalata abubuwa da yawa na aikin kwakwalwa.

A cikin wani bincike a cikin mata mata, masu bincike sun gano cewa zubar ruwa na 1.4% bayan motsa jiki yana lalata yanayi da natsuwa. Hakanan ya kara yawan ciwon kai ().

Yawancin membobin wannan ƙungiyar binciken sun gudanar da irin wannan binciken a cikin samari. Sun gano cewa asarar ruwa na 1.6% yana da lahani ga ƙwaƙwalwar ajiyar aiki da ƙara yawan damuwa da gajiya (7).

Rashin ruwa na 1-3% daidai yake da kusan fam 1.5-4.5 (0.5-2 kilogiram) na nauyin jiki ga mutum mai nauyin fam 150 (kilogiram 68). Wannan na iya faruwa a sauƙaƙe ta hanyar ayyukan yau da kullun, balle yayin motsa jiki ko zafi mai zafi.

Yawancin sauran karatun, tare da batutuwa tun daga yara zuwa manya, sun nuna cewa rashin ruwa mai rauni na iya lalata yanayi, ƙwaƙwalwar ajiya, da aikin kwakwalwa (8,, 10,, 12, 13).

Rashin ruwa mai rauni (asarar ruwa na 1-3%) na iya lalata matakan makamashi, lalata yanayi, da haifar da babban ragi a ƙwaƙwalwar ajiya da aikin kwakwalwa.

3. Zai iya taimakawa wajen hanawa da magance ciwon kai

Rashin ruwa na iya haifar da ciwon kai da ƙaura a cikin wasu mutane (,).

Bincike ya nuna cewa ciwon kai na daya daga cikin alamun rashin ruwa a jiki. Misali, wani bincike a cikin mutane 393 ya gano cewa kashi 40% na mahalarta sun sami ciwon kai sakamakon rashin ruwa a jiki ().

Mene ne ƙari, wasu nazarin sun nuna cewa ruwan sha na iya taimakawa wajen kawar da ciwon kai ga waɗanda ke fuskantar yawan ciwon kai.

Nazarin a cikin maza 102 ya gano cewa shan ƙarin oza 50.7 (1.5 lita) na ruwa a kowace rana ya haifar da ci gaba mai mahimmanci a kan sikelin ƙimar Migraine-Specific Life of Life, tsarin kwalliya don alamun ƙaura (16).

Bugu da ƙari, 47% na mutanen da suka sha ƙarin ruwa sun ba da rahoton ci gaban ciwon kai, yayin da kawai 25% na maza a cikin rukunin ƙungiyar ta ba da rahoton wannan tasirin (16).

Duk da haka, ba duk karatun ba ne suka yarda, kuma masu bincike sun yanke shawara cewa saboda rashin karatun karatu mai inganci, ana buƙatar ƙarin bincike don tabbatar da yadda haɓakar ruwa zai iya taimaka inganta alamun bayyanar ciwon kai da rage yawan ciwon kai ().

Shan ruwa na iya taimakawa wajen rage ciwon kai da alamun ciwon kai. Koyaya, ana buƙatar ƙarin bincike mai inganci don tabbatar da wannan fa'idar.

4. Zai iya taimakawa wajen magance maƙarƙashiya

Maƙarƙashiya matsala ce ta gama gari wacce ke tattare da saurin yin hanji da wuyar wucewa ta bayan gida.

Recommendedara yawan shan ruwa galibi ana ba da shawarar a matsayin wani ɓangare na ladaran maganin, kuma akwai wasu shaidu da za su goyi bayan wannan.

Consumptionarancin amfani da ruwa yana zama babban haɗarin maƙarƙashiya a cikin samari da tsofaffi (,).

Hydara hydration na iya taimakawa rage maƙarƙashiya.

Ruwan ma'adinai na iya zama abin sha mai fa'ida musamman ga waɗanda ke da maƙarƙashiya.

Nazarin ya nuna cewa ruwan ma'adinai wanda yake da wadataccen magnesium da sodium yana inganta saurin motsawar hanji da daidaito a cikin mutane masu maƙarƙashiya (, 21).

Shan ruwa mai yawa na iya taimakawa hanawa da sauƙaƙe maƙarƙashiya, musamman ga mutanen da galibi ba sa shan isasshen ruwa.

5. Zai iya taimakawa wajen maganin tsakuwar koda

Duwatsu masu fitsari suna daɗaɗaɗɗen dunƙulen lu'ulu'u wanda yake samuwa a cikin tsarin fitsari.

Siffar da aka fi sani da ita ita ce duwatsun koda, wanda ke samarwa a cikin koda.

Akwai iyakantacciyar shaida cewa shan ruwa zai iya taimakawa hana sake dawowa cikin mutanen da suka sami duwatsun koda a baya (22, 23).

Yawan shan ruwa yana kara yawan fitsarin dake wucewa ta koda. Wannan yana rage yawan ma'adanai, don haka suna iya zama masu kara kuzari da samar da daskararru.

Hakanan ruwa zai iya taimakawa hana farkon kafa duwatsu, amma ana buƙatar karatu don tabbatar da hakan.

Intakeara yawan shan ruwa yana bayyana don rage haɗarin samuwar dutsen koda.

6. Yana taimakawa wajen hana rataya

Hanya yana nufin alamun rashin jin daɗi da aka fuskanta bayan shan giya.

Giya giya ce mai warkewa, don haka yana sa ka rasa ruwa fiye da yadda kake sha. Wannan na iya haifar da rashin ruwa a jiki (24,,).

Kodayake rashin ruwa a jiki ba shine babban dalilin rataya ba, amma yana iya haifar da alamomin kamar ƙishirwa, gajiya, ciwon kai, da bushewar baki.

Hanyoyi masu kyau na rage rataya a raye sune shan gilashin ruwa tsakanin abubuwan sha kuma aƙalla babban gilashi na ruwa kafin kwanciya bacci.

Hangovers suna haifar da rashin ruwa, kuma shan ruwa na iya taimakawa rage wasu manyan alamun alamun hangovers.

7. Zai iya taimakawa rage nauyi

Shan ruwa da yawa na iya taimaka muku rage nauyi.

Wannan saboda ruwa na iya kara samun nutsuwa da bunkasa yawan kumburi.

Wasu shaidu sun ba da shawarar cewa ƙara yawan shan ruwa na iya haɓaka ƙimar nauyi ta hanyar ƙara haɓakar ka, wanda zai iya ƙara yawan adadin kuzari da kuke ƙonawa a kullum.

Nazarin 2013 a cikin 'yan mata 50 tare da kiba ya nuna cewa shan ƙarin oza 16.9 (500 mL) na ruwa sau 3 a kowace rana kafin cin abinci na makonni 8 ya haifar da raguwa mai yawa a nauyin jiki da kitsen jiki idan aka kwatanta da matakan binciken da suka fara () .

Lokaci ma yana da mahimmanci. Shan ruwa rabin sa'a kafin cin abinci shine mafi inganci. Yana iya sa ku ji daɗi sosai don ku ci ƙananan adadin kuzari (, 29).

A cikin binciken daya, masu cin abincin da suka sha ruwa 16.9 (0.5 lita) na ruwa kafin abinci sun rasa kashi 44% cikin tsawon makonni 12 fiye da masu cin abincin da ba su sha ruwa ba kafin abinci ().

Layin kasa

Ko rashin bushewar jiki zai iya shafan ku ta hankali da jiki.

Tabbatar cewa kuna samun isasshen ruwa kowace rana, ko burin ku shine oza 64 (lita 1.9) ko kuma adadin daban. Yana daya daga cikin mafi kyawun abubuwan da zaka iya yi don lafiyar ka gaba ɗaya.