Yaya yawan ruwa ya kamata ku sha kowace rana?
Wadatacce
- Shan giya ya yi yawa?
- Me ya sa za ku sha ruwa kowace rana?
- 3 dabaru masu sauki dan shan karin ruwa
- 1. A sami kwalba aƙalla lita 2
- 2. Lura da yawan ruwan da aka sha
- 3. Shirya ruwa mai ɗanɗano
An yi imanin cewa duk manya suna buƙatar shan kusan lita 2 na ruwa kowace rana, duk da haka wannan adadin kimantawa ne. Wannan saboda ainihin adadin ruwan da kowane mutum yake buƙatar sha a kowace rana ya bambanta gwargwadon nauyi, shekaru, yanayi da sauran abubuwa, kamar motsa jiki, alal misali, tunda a lokacin motsa jiki wasu batutuwan sun ɓata ta gumi, suna buƙatar ƙarin ruwa ya zama cinye.
Ruwa ya yi daidai da kusan 60 zuwa 70% na jimlar jikin duka kuma yana da mahimmanci don gudanar da kwayar halitta da kyau, don haka hanya mafi dacewa don gano abin da ake buƙatar ruwa yau da kullun ta hanyar lissafin da ke la'akari da nauyi da shekarun mutum.
Tebur mai zuwa yana nuna yadda za'a kirga yawan ruwan da ya kamata a sha a kowace rana gwargwadon shekarun mutum da nauyinsa:
| Manya | Adadin ruwa a kowace kilogiram |
| Saurayi mai aiki har zuwa shekaru 17 | 40 ml a kowace kilogiram |
| 18 zuwa 55 shekaru | 35 ml a kowace kilogiram |
| 55 zuwa 65 shekaru | 30 ml a kowace kilogiram |
| Sama da shekaru 66 | 25 ml a kowace kilogiram |
Mutanen da ke yin motsa jiki suna buƙatar sha ko da fiye da 500 ml zuwa lita 1 na ruwa a kowane awa ɗaya na motsa jiki, musamman idan sun yi gumi da yawa yayin horo.
Ishirwa ita ce alama ta farko ta rashin ruwa, don haka babu buƙatar jira don jin ƙishirwa don shan ruwa. Sauran alamun rashin ruwa a jiki sune bushewar baki da fitsari mai duhu mai dauke da wari mai karfi. Idan mutum yana da wadannan alamomin, ana so ya sha ruwa, gishirin sanya ruwa a ciki, ruwan magani na gida ko ruwan kwakwa kuma idan alamun sun ci gaba, sai a shawarci likita.
Shan giya ya yi yawa?
Shan ruwa fiye da abin da aka nuna don shekarun mutum da nauyinsa na iya haifar da mummunan sakamako musamman ga waɗanda ke da cututtuka, irin su koda ko ciwan zuciya, tunda a waɗannan yanayin jiki ba zai iya kawar da yawan ruwa ba, wanda zai iya haifar da kumburi a cikin jiki duka ., wahalar numfashi, karin hauhawar jini, rashin daidaiton ma'adanai a cikin jini da yawan owan koda.
Bugu da kari, mutanen da ba su da nauyi don shekarunsu da tsayinsu kuma bai kamata su sha fiye da lita 1.5 na ruwa a rana ba, saboda suna iya yin jininsu ya narke sosai, tare da karancin sinadarin sodium, wanda zai iya haifar da rawar jiki da rikicewar tunani.
A gefe guda kuma, shan fiye da lita 2 na ruwa kowace rana ta mutanen da ba su da cututtuka ko kuma suke da nauyin da ya dace da shekaru da tsayi ba zai cutar da lafiyarsu ba, mafi yawan abin da zai iya faruwa shi ne karuwar fitsari mita.
Me ya sa za ku sha ruwa kowace rana?
Shan ruwa yana taimakawa wajen rage kiba, yana taimakawa danshi a cikin najasa idan ya kasance cikin maƙarƙashiya, yana da ni'imar samar da enzymes da gishiri don narkewa, kuma yana inganta bayyanar fatar. Bugu da kari, ruwa shine babban sinadarin jikin dan adam, kasancewar yana da mahimmanci ga samar da kuzari, tunda dukkan halayen kwayoyin suna bukatar ruwa.
Ruwa yana da mahimmanci don kula da yanayin zafin jiki, zagawar jini da samuwar fitsari, wanda ke da alhakin kawar da sharar jiki. Kodayake ruwan 'ya'yan itace, kayan miya da' ya'yan itatuwa suna dauke da ruwa, yana da matukar muhimmanci a sha ruwa a yadda yake, saboda jiki na rasa ruwa yayin da muke numfashi, ta hanyar najasa, zufa da fitsari, wanda ke bukatar sauyawa don kiyaye daidaiton ruwan a jiki.
Shan ruwan azumi yana da amfani ga jiki domin yana motsa tsarin hanji bayan dogon lokaci na azumi, yana inganta aikin hanji. Ara koyo game da fa'idar ruwan sha.
3 dabaru masu sauki dan shan karin ruwa
Wasu dabarun ƙara yawan amfani da ruwa sune:
1. A sami kwalba aƙalla lita 2
Kyakkyawan dabaru don ƙara yawan amfani da ruwa yayin rana shine a sami kwalban lita 2 kusa. Ta wannan hanyar, yana yiwuwa a iya sarrafa adadin ruwan da ake sha yayin rana.
Idan mutum baya son shan ruwa na halitta zai yiwu a kara wani yanki na lemun tsami ko lemu don ba shi wani dandano kuma, don haka, ƙara yawan ruwan da ake sha kullum.
2. Lura da yawan ruwan da aka sha
Wata dabarar ita ce samun nau'in littafin rubutu wanda a ciki ake rubuta lokaci da adadin ruwan da aka cinye, wanda hanya ce ta hankali don sanin yawan shan da kuke yi a rana kuma, don haka, ƙara yawan cin ku don ya isa abin da ake buƙata na ruwa yau da kullun. .
3. Shirya ruwa mai ɗanɗano
Daɗin dandano ko ɗanɗano da ruwan da lemun tsami, kokwamba ko ganyen na'a-aboki shine kyakkyawan fa'ida ga waɗanda suke da wahalar shan ruwa mai tsafta. Don haka wannan ita ce dabara mafi dacewa ga waɗanda suka fi son shan abin sha mai laushi lokacin da suke jin ƙishirwa, misali.
Bugu da kari, ruwa mai dandano na samun fa'idar abincin da aka kara kuma, a dalilin haka, yana iya samun fa'idodi da yawa daga karuwar yawan amfani da bitamin, lalata jiki da kuma taimakawa cikin tsarin rage nauyi. Wasu misalan ruwan da aka ɗanɗano sun haɗa da:
| Dandanon abinci | Yadda ake yin | Menene don |
Lemon tsami ko Ruwan lemu | Lemonara lemun tsami guda 1 yankakken gunduwa cikin lita 1 na ruwa. Hakanan zaka iya kara ruwan rabin lemon tsami dan kara karfi, idan ya zama dole. | Lemon da lemu suna da kyau don lalata jiki da kawar da gubobi. Bugu da kari, suna dauke da bitamin C wanda ke karfafa garkuwar jiki da fata. |
| Ruwan Kokwamba | Sanya yanki 7 zuwa 8 na kokwamba a cikin lita 1 na ruwa. Don kara dandano, za a iya amfani da danyen ganyen mint | Kokwamba tana taimakawa wajen shakatawa a cikin ranakun da suka fi zafi, suna guje wa rashin ruwa a jiki. Hakanan yana hana riƙe ruwa saboda aikin sa na diuretic. |
| Ruwa da Ginger | Bar ginger 4 zuwa 5 a cikin lita 1 na ruwa. Ara lemon tsami guda 2 ko 3 idan yaji kamshin yayi ƙarfi sosai. | Jinja tushe ne na thermogenic wanda ke ƙara yawan kuzari kuma, sabili da haka, ya zama kyakkyawa ga waɗanda ke buƙatar ƙiba da ƙona kitse. |
| Ruwan Kwai | Aara daɗaɗan ƙwai a cikin lita 1 na ruwa. | Eggplant yana da antioxidants wanda ke rage tsufar ƙwayoyin jiki, ƙari kuma yana da wadataccen zaren da ke taimakawa wajen magance maƙarƙashiya. |
| Ruwa tare da Lemon Chamomile | Sanya cokali 2 na busasshiyar ganye a ruwa lita 1 sai a tace kafin a sha. | Waɗannan tsire-tsire suna da tasirin shakatawa wanda ke rage yawan damuwa da damuwa. |
Manufa ita ce shirya ruwan daɗi a daren jiya don ta sami ƙarin dandano da fa'idodi daga abincin da aka kara. Ya kamata koyaushe ku tsabtace ruwa kafin ku sha kuma za ku iya saka shi a cikin firiji don zama mai sanyaya, musamman ma a kwanakin zafi.
Duba sauran nasihu don karin shan ruwa yayin rana:
Ya Tashi A Yau
Delavirdine
