Hanya Mafi Kyawun Da Za A Ci Gaba Da Ruwa a Rana Tsawon Rana

Wadatacce

• Abin da kuke Bukatar Ku sani Game da Ruwa da Ruwa
• Mafi kyawun Hanya don Kasancewa Mai Ruwa da Ruwa
• Hanya Mafi Kyau Don Kasancewa Cikin Ruwa da Abinci
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Yana da babu-kwakwalwa cewa kana bukatar ruwa mai yawa, musamman bayan jiƙa ta hanyar motsa jiki na wasanni yayin motsa jiki. Amma ƙila ba za ku yi guzzuri sosai ba. A gaskiya ma, a matsakaita, Amurkawa suna shan dan kadan fiye da gilashi hudu a rana, wanda shine digo a cikin guga. Gajerar da kanku na iya rinjayar aikin motsa jiki, nauyin ku - har ma da ƙarfin kwakwalwarku. Me ya sa? Kusan kowane tsarin da ke cikin jiki ya dogara da H2O, in ji Lawrence Armstrong, Ph.D., farfesa a fannin motsa jiki da ilimin halittar muhalli a Laboratory Performance Human a Jami'ar Connecticut. Ruwa yana kiyayewa da kuma shayar da gabobinmu, yana jigilar abubuwan gina jiki zuwa sel kuma yana taimaka mana mu kasance da kuzari da kaifin tunani. Hakanan yana daidaita matakin ma'aunin lantarki - ma'adanai kamar sodium da potassium - a cikin jikin ku don kiyaye tsokar ku tayi aiki yadda yakamata. (Amma kuna buƙatar abubuwan sha na electrolyte don kasancewa cikin ruwa?)

Koyaya, ainihin nawa yakamata ku sha lamari ne mai zamewa. Cibiyar Magunguna tana ba mata burin ƙwallo 91 a rana ga mata, wanda ya haɗa da ruwan da kuke samu daga abinci. Sannan akwai ƙa'idar doka ta gilashi takwas a rana. Amma babu ɗayan waɗannan dokokin da suka dace da kowa, in ji masana. Hakan ya faru ne saboda kuna iya samun buƙatun ruwa daban-daban fiye da macen da ke kan tela kusa da ku. Ba wai kawai ba, buƙatun ruwa naku suna canzawa wata rana zuwa na gaba dangane da irin wahalar da kuka sha, idan kun sami nauyi ko rage nauyi, abin da sinadarin hormones ɗinku ke yi da abin da kuke yi a kowane lokaci. "Muna da tsarin ruwa mai tsauri kuma mai rikitarwa a cikin jikin mu, wanda ke canza kowane sa'a na rana," in ji Armstrong. "Shi ya sa babu cikakken adadin."

Hanya mafi kyau don kasancewa cikin ruwa tana farawa tare da tantance yawan ruwan da kuke buƙata don ranar gaba shine ku auna kanku da safe, in ji shi. Don nemo nauyin H2O mai farin ciki, sha abin da kuke jin isasshen adadin ne (har ƙishirwar ku ta gamsu kuma pee ɗinku launi ne mai haske; ya zama duhu lokacin da kuka bushe) kowace rana tsawon mako guda. Kowace safiya, auna nauyi a kan sikelin dijital abu na farko bayan leke. Ɗauki matsakaicin lambobi guda uku mafi kamanceceniya-wato nauyin asalin ku ne lokacin da aka sami ruwa mai kyau. Daga nan, ku hau kan sikeli kowace safiya, kuma "idan kun kasance mai laban, ku sha ƙarin oza 16 a wannan ranar," in ji Armstrong.

Abin da kuke Bukatar Ku sani Game da Ruwa da Ruwa

1. Ba kwa buƙatar guzzle galan na H2O yayin zaman motsa jiki.

Ga alama ita ce hanya mafi kyau don kasancewa cikin ruwa yayin zaman motsa jiki na gumi, amma idan kun yi aiki a matsakaicin matsakaici na ƙasa da sa'a guda, kawai kuna buƙatar sha isashen don gamsar da ƙishirwa. Idan kun tafi awa ɗaya ko fiye ko kuna motsa jiki a cikin yanayin zafi, ku auna kanku kafin da bayan kun yi aiki kuma ku ƙara ƙarin oza 16 na ruwa da fam ɗaya da ya ɓace.

2. Ruwa na iya ba da motsa jiki motsa jiki.

Plain H2O zai shayar da ku lafiya yayin zaman gumi na yau da kullun don ku sami fa'ida ta yau da kullun. Idan kun fi son ɗanɗanon ruwan kwakwa, ko da yake, ku je. Ya ƙunshi wasu carbs, waɗanda zasu iya taimaka muku ɗagawa. Idan ba ku da ƙarancin abinci mai gina jiki, bitamin na iya taimakawa inganta aikin ku. A wannan yanayin, gwada ruwa mai haɓaka bitamin. (Mai alaƙa: Shan Giyar Bayan-Run Ya Sami Tambarin Amincewa da Ruwa)

3. Zuba ruwan ku a cikin injin daskarewa kafin motsa jiki.

Cold H2O ya fi dacewa don motsa jiki fiye da ruwa a zafin jiki. A wani bincike da aka yi a Burtaniya, mutanen da suka sha ruwan sanyi kafin da lokacin hawan keken gumi sun sami damar ci gaba da tafiya sosai fiye da waɗanda suka sha abin sha a lokacin zafi, mai yiwuwa saboda ƙanƙara na rage zafin jikinsu.

4. Shan ruwa na iya taimaka maka rage nauyi.

Sipping kafin abinci ya taimaka wa masu cin abinci su cinye adadin kuzari 90 ƙasa a kowane abinci, bisa ga binciken da aka yi kwanan nan. Bugu da ƙari, ruwan sanyi na iya zama mafi kyawun zaɓi; bincike ya gano cewa kuna ƙona ƙarin adadin kuzari bayan sha, wataƙila saboda jikin ku yana kashe kuzari don dumama ruwa.

5. H2O yana da kyau ga fata.

Doris Day, MD, likitan fata a New York City ya ce "Hyaluronic acid a fatar jikin ku yana shan wasu ruwan da kuke sha." "Wannan yana ba shi wasu elasticity da rawar jiki." Amma babu buƙatar girgiza tekun abubuwan. "Da zarar hyaluronic acid ya mamaye duk abin da zai iya, kawai za ku fitar da sauran," in ji Dokta Day. Mafi kyawun yatsan yatsa: Idan fatar jikin ku ba ta dawo da baya nan da nan lokacin da kuka tsunkule shi, sha.

6. Al'adar ku ta Starbucks ba ta zubar da ruwa ba.

Ya juya, rage kofi ba shine hanya mafi kyau don kasancewa cikin ruwa ba. Caffeine yana da diuretic mai sauƙi, amma baya haifar da bushewar ruwa, a cewar binciken Armstrong. Har ma kuna iya ƙirga abubuwan sha masu ɗauke da kafeyin zuwa ga yawan shan ruwan ku, in ji Lauren Slayton, RD, marubucin Karamin Littafin Kara kuma wanda ya kafa Masu Koyar da Abinci a Birnin New York. Oza takwas na kofi daidai yake da kusan oz na ruwa huɗu.

7. Yana yiwuwa a sha ruwa da yawa.

Wannan na iya zama babbar matsala ga 'yan wasa masu juriya, musamman mata, wadanda suka yi kankanta da maza don haka suna da karancin ruwa a jikinsu, in ji Timothy Noakes, MD, darektan bincike a kimiyyar motsa jiki da magungunan wasanni a Sashen Halittar Dan Adam a Jami'ar Cape Town. Shan ruwa mai yawa na iya haifar da yanayin da ake kira hyponatremia, wanda matakan sodium a cikin jini ya ragu sosai kuma ƙwayoyin kwakwalwa da nama sun zama kumburi, wanda ke haifar da tashin zuciya, rikicewa, tashin hankali, coma, har ma da mutuwa. Amma yanayin yana da wuya. Matsakaicin dan wasan motsa jiki, ko ma dan wasan tsere wanda ke sha kawai don kashe ƙishirwa, yana da wuya a cinye ruwa fiye da yadda jikinsu zai iya ɗauka, Dr. Noakes ya ce.

Mafi kyawun Hanya don Kasancewa Mai Ruwa da Ruwa

• Sanya H20 ɗinku don ƙarin ɗanɗano da ruwa. A sa yankan ’ya’yan itace, irin su lemo, lemun tsami, da lemu, a cikin tulun ruwa da firiji. (Mai alaƙa: Girke-girke na Ruwa guda 8 don Haɓaka H2O naku)
• Ƙara kankara na kwakwa. Cika tiren cube ɗin kankara da ruwan kwakwa, sa'an nan kuma kuɗa cubes ɗin a cikin gilashin ku don ba ruwa wani ɗanɗano mai ɗanɗano mai daɗi.
• Rufe ruwa mai ɗanɗano wanda ba shi da daɗi. Daɗaɗɗen ɗanɗanon da ke cikin Alamar (kankana, pear, ko cucumber) da Ruwan Ganye na Ayala (bawon kirfa-orange ko bawon ginger-lemun tsami) yana sa kashe ƙishirwa ya ragu.

Hanya Mafi Kyau Don Kasancewa Cikin Ruwa da Abinci

Waɗannan abinci hanya ce mai daɗi da sauƙi don haɓaka abincin ku na H2O ba tare da bugun kwalban ba.

• 1 kofin miyar noodle kaza = 8 oz. (ko ɗaya daga cikin waɗannan miya mai ƙashi-ƙashi.)
• 1 kofin dafaffen yankakken zucchini = 6 oz.
• 1 matsakaici apple = 6 oz.
• 1 kofin cantaloupe cubes = 5 oz.
• 1 kofin ruwan kankana = 5 oz.
• 1 kofin tumatir ceri = 5 oz.
• 1 ƙaramin cibiya orange = 4 oz.
• 10 matsakaici karas na jariri = 3 oz.
• 1 kofin raw broccoli florets = 2 oz.

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