Menene Matsakaicin (kuma Mafi Inganci) Kashi na Ruwa a Jikinku?

Wadatacce

• Jadawalin yawan ruwan jiki
• Ruwa a matsayin yawan nauyin jiki a cikin manya
• Ruwa a matsayin kashi na nauyin nauyin jiki a jarirai da yara
• A ina aka adana duk wannan ruwan?
• Adana ruwa a matakin salon salula
• Me yasa ruwa yake da mahimmanci ga aikin jiki?
• Ta yaya zaka tantance yawan ruwanka?
• Tsarin Watson ga maza
• Watson dabara ga mata
• Ta yaya zan kula da kashi mai kyau na ruwa?
• Lissafin shan ruwa
• Abinci mai ruwa dayawa
• Menene alamun rashin ruwa a jiki?
• Hadarin rashin ruwa a jiki
• Shin zai yiwu a sha ruwa da yawa?
• Takeaway

Kodayake ainihin matsakaicin kashi na ruwa a jikin mutum ya bambanta da jinsi, shekaru, da nauyi, abu ɗaya ya daidaita: Farawa daga haihuwa, fiye da rabin nauyin jikinku ya haɗu da ruwa.

Matsakaicin nauyin nauyin jiki shine ruwa zai kasance sama da kashi 50 cikin ɗari don mafi yawan ko duk rayuwar ku, kodayake yana raguwa tsawon lokaci.

Ci gaba da karantawa dan koyon yadda jikin ku yake da ruwa da kuma inda duk wannan ruwan yake ajiyayyu. Hakanan zaku gano yadda yawan ruwa yake canzawa yayin da kuka tsufa, yadda jikinku ke amfani da duk wannan ruwan, da kuma yadda zaku tantance yawan ruwan jikin ku.

Jadawalin yawan ruwan jiki

Don fewan watannin farko na rayuwa, kusan kashi uku cikin hudu na nauyin jikinka yana dauke da ruwa. Wannan adadin ya fara raguwa kafin ku isa ranar haihuwar ku ta farko, duk da haka.

Rage yawan ruwan cikin shekaru ya kasance saboda babban ɓangaren samun kitsen jiki da ƙarancin mai ƙiba yayin da kuka tsufa. Kayan mai mai dauke da ruwa wanda bai wuce nama ba, saboda haka nauyin ki da yanayin jikin ku yana tasiri yawan ruwa a jikin ku.

Wadannan jadawalin masu zuwa suna wakiltar matsakaicin jimlar ruwa a jikin ku azaman yawan nauyin jikin ku, da kuma keɓaɓɓen kewayon ƙoshin lafiya.

Ruwa a matsayin yawan nauyin jiki a cikin manya

Ruwa a matsayin kashi na nauyin nauyin jiki a jarirai da yara

A ina aka adana duk wannan ruwan?

Da duk wannan ruwan a jikinka, kana iya tunanin ina aka ajiye shi a jikinka. Tebur mai zuwa yana nuna yadda ruwa yake zaune a cikin gabobinku, da kayan jikinku, da sauran sassan jikinku.

Bugu da kari, jini (kashi mai ruwa) yana da kusan kashi 90 cikin ɗari na ruwa. Plasma na taimakawa wajen daukar kwayoyin halittar jini, abubuwan gina jiki, da kuma sinadarai a jikin jiki.

Adana ruwa a matakin salon salula

Komai inda jikin yake, ana ajiye ruwa a:

• intracellular fluid (ICF), ruwan dake cikin sel
• karin ruwa mai kwakwalwa (ECF), ruwan dake bayan kwayoyin halitta

Kimanin kashi biyu bisa uku na ruwan jikin yana cikin ƙwayoyin, yayin da sauran kashi na uku yana cikin ruwa mai ƙima. Ma'adanai, gami da sinadarin potassium da sodium, suna taimakawa wajen daidaita ma'aunin ICF da ECF.

Me yasa ruwa yake da mahimmanci ga aikin jiki?

Ruwa yana da mahimmanci a cikin kowane tsari da aikin jiki, kuma yana da nauyi da yawa. Misali, ruwa:

• shine tubalin ginin sabbin kwayoyin halitta kuma mabuɗin gina jiki kowace tantani ya dogara da shi don rayuwa
• motsa jiki da kuma jigilar sunadarai da carbohydrates daga abincin da kuke ci don ciyar da jikinku
• yana taimakawa jiki ya zubar da sharar gida, galibi ta fitsari
• yana taimakawa kiyaye zafin jiki na jiki ta hanyar zufa da numfashi lokacin da yawan zafin ya tashi
• wani ɓangare ne na tsarin "shock absorber" a cikin kashin baya
• kare m nama
• wani bangare ne na ruwa da ke kewaye da kare kwakwalwa da jariri a mahaifar
• shine babban sinadarin cikin yau
• yana taimakawa ci gaba da shafa mai

Ta yaya zaka tantance yawan ruwanka?

Zaka iya amfani da lissafin yanar gizo don tantance yawan ruwa a jikinka. Hakanan akwai dabarbari da zaku iya amfani dasu. Tsarin Watson, alal misali, yana lissafin ruwan jikin duka a lita.

Tsarin Watson ga maza

2.447 - (0.09145 x shekara) + (0.1074 x tsawo a santimita) + (nauyin 0.3362 x a kilogram) = duka nauyin jiki (TBW) a cikin lita

Watson dabara ga mata

–2.097 + (tsayi 0.1069 x a santimita) + ((nauyin 0.2466 x cikin kilogram) = duka nauyin jiki (TBW) a cikin lita

Don samun yawan ruwa a jikinka, ɗauka lita 1 daidai take da kilogram 1 sannan raba TBW da nauyin ka. It’sididdiga ce mai sauƙi, amma zai ba ku ra'ayi idan kuna cikin kewayon lafiya don yawan ruwa a jikinku.

Ta yaya zan kula da kashi mai kyau na ruwa?

Samun isasshen ruwa ya dogara da abinci da abubuwan sha da kuke sha kowace rana. Matsakaicin adadin ruwan da yakamata ku cinye ya bambanta ƙwarai, dangane da abubuwan kamar shekaru, nauyi, lafiya, da matakin aiki.

Jikinka a bayyane yana kokarin kiyaye matakan ruwa mai kyau ta hanyar fitar da ruwa mai yawa a cikin fitsari. Yawan shan ruwa da ruwa, za a samar da fitsari a koda.

Idan baku sha isasshen ruwa ba, ba za ku tafi banɗaki da yawa ba saboda jikinku yana ƙoƙari ya kiyaye ruwaye kuma kula da ruwan da ya dace. Littlearancin amfani da ruwa yana haifar da haɗarin rashin ruwa da kuma illa ga jiki.

Lissafin shan ruwa

Don kirga yawan ruwan da ya kamata ku sha yau da kullun don kiyaye lafiyayyen ruwa a jikinku, raba nauyin ku a fam biyu ku sha wannan adadin a cikin awo.

Misali, mutum mai fam 180 ya kamata ya nemi ruwa ogin 90, ko kuma tabarau mai nauyin awo bakwai zuwa takwas a kowace rana.

Ka tuna cewa zaka iya shan ruwa ta hanyoyi da yawa. Gilashin ruwan lemu mafi yawa ruwa ne, misali.

Yi hankali, kodayake, saboda abubuwan sha mai kafe, kamar su kofi, shayi, ko wasu sodas, na iya yin tasirin diuretic. Har yanzu zaka riƙe ruwa da yawa a cikin waɗannan abubuwan sha, amma maganin kafeyin zai sa ka yawaita yin fitsari, don haka zaka rasa ruwa fiye da yadda zaka sha ruwa.

Alcohol shima yana da kaddarorin ɓoyewa kuma ba hanya ce mai lafiya ba don isa burinku na amfani da ruwa.

Abinci mai ruwa dayawa

Abincin da ke dauke da kashi mai yawa na ruwa sun hada da:

• strawberries da sauran 'ya'yan itace
• lemu da sauran 'ya'yan itacen citta
• latas
• kokwamba
• alayyafo
• kankana, kankana, da sauran kankana
• madara mara kyau

Miyan kuka da romo suma galibi ruwa ne, amma kula da abun cikin kalori da kuma babban matakan sodium, wanda zai iya samar da waɗannan zaɓuɓɓukan da ɗan ƙarancin lafiya.

Menene alamun rashin ruwa a jiki?

Rashin ruwa da matsalolin kiwon lafiya masu haɗari suna da haɗari musamman ga mutanen da ke motsa jiki ko aiki a cikin yanayi mai zafi da zafi.

Hakanan, kasancewa cikin aiki cikin busassun zafi yana nufin zufa zata yi saurin kuɓutar da hanzari, yana hanzarta asarar ruwa kuma yana sa ku zama masu saurin rashin ruwa.

Matsalolin rashin lafiya na yau da kullun, kamar su ciwon sukari da cutar koda, suna ƙaruwa kasancewar rashin ruwa saboda yawan fitsari. Hatta rashin lafiya da mura na iya sa ka kasa cin abinci da shan abin da ka saba yi, yana jefa ka cikin hadari na rashin ruwa.

Duk da yake kishin ruwa tabbas alama ce ta rashin ruwa a jiki, a zahiri jikinka yana yin rashin ruwa kafin ka ji ƙishirwa. Sauran cututtukan rashin ruwa a jiki sun hada da:

• gajiya
• fitsari mai duhu
• rashin-yawan fitsari
• bushe baki
• jiri
• rikicewa

Jarirai da kananan yara da ke fuskantar rashin ruwa a jiki na iya samun irin waɗannan alamun alamun, da kuma busassun ƙyallen na dogon lokaci da kuka ba tare da hawaye ba.

Hadarin rashin ruwa a jiki

Haɗarin rashin ruwa yana da yawa kuma mai tsanani:

• raunin da ya shafi zafi, farawa da raɗaɗi, amma yana iya haifar da bugun jini
• cututtukan fitsari, tsakuwar koda, da cututtukan da suka shafi hakan
• kamuwa da cuta sakamakon rashin daidaiton sinadarin sodium, potassium, da sauran wutan lantarki
• kwatsam cikin bugun jini, yana haifar da suma da faɗuwa ko gigicewar hypovolemic, yanayin da ke iya fuskantar barazanar rai sakamakon ƙananan ƙarancin oxygen a jiki

Shin zai yiwu a sha ruwa da yawa?

Kodayake ba sabon abu bane, yana yiwuwa a sha ruwa da yawa, wanda zai iya haifar da maye, yanayin da matakan sodium, potassium, da sauran wutan lantarki suka narke.

Idan matakan sodium suka yi ƙasa sosai, sakamakon shine hyponatremia, wanda zai haifar da matsaloli masu yawa na kiwon lafiya.

Wasu yanayi na kiwon lafiya na iya sanya ka zama mai saukin kamuwa da maye, saboda suna haifar da riƙe ruwa a jiki. Don haka koda shan ruwa na al'ada na iya tura matakan ku da yawa.

Waɗannan sharuɗɗan sun haɗa da:

• bugun zuciya
• cutar koda
• ciwon sukari mara kyau

Takeaway

Ainihin adadin ruwa a jikinku yana canzawa tare da shekaru, karin nauyi ko rashi, da yawan shan ruwa yau da kullum da asarar ruwa. Galibi kana cikin kewayon lafiya idan yawan ruwan jikinka ya fi kashi 50 cikin ɗari a rayuwarka.

Muddin ka sanya ruwa da shan ruwa wani sashi na rayuwarka - kara yawan amfani a ranakun zafi da kuma lokacin da kake kokarin motsa jiki - ya kamata ka iya kula da matakan ruwa mai kyau kuma ka kauce wa matsalolin lafiya da zasu zo tare da rashin ruwa .