Ya Kamata Ku Sha Abin Farko a Safiya?

Wadatacce

• Ruwa yana da mahimmanci a jikinka
• Shahararrun da'awa game da shan ruwa a kan komai a ciki
• Da'awa ta 1: Shan ruwa yanzunnan bayan kun tashi daga bacci yana taimakawa sake shayar da jikinku
• Da'awar 2: Gilashin ruwa kafin karin kumallo yana rage yawan cin abincin kalori a cikin yini
• Da'awar 3: Shan ruwa da safe na kara nauyin nauyi
• Da'awar 4: Shan ruwa a farke na inganta aikin kwakwalwa
• Da'awar 5: Shan ruwa da farko da safe yana taimakawa ‘kawar da dafi’ da inganta lafiyar fata
• Da'awar 6: Zai fi kyau a sha ruwan zafi da safe
• Da'awar 7: Gilashin ruwan sanyi da safe tsalle-yana fara aikin ku
• Layin kasa

Ruwa yana da mahimmanci ga rayuwa, kuma jikinka yana buƙatar shi yayi aiki daidai.

Ideaaya daga cikin ra'ayoyin masu tasowa yana ba da shawarar cewa idan kuna son samun lafiya, ya kamata ku fara shan ruwa da safe.

Koyaya, zaku iya yin mamaki ko lokacin rana da gaske yana da banbanci idan yazo ga hydration.

Wannan labarin yana nazarin wasu sanannun da'awar da ke tattare da ra'ayin shan ruwa daidai bayan ka farka don sanin ko aikin yana ba da fa'idodin kiwon lafiya.

Ruwa yana da mahimmanci a jikinka

Kimanin kashi 60% na jikinka ruwa ne.

Hakanan ana ɗauka mai mahimmanci mai gina jiki, ma'ana cewa jikinka ba zai iya samar da wadataccen ta ba ta hanyar metabolism don biyan buƙatun yau da kullun ().

Sabili da haka, kuna buƙatar samun shi ta hanyar abinci - kuma musamman abubuwan sha - don tabbatar da dacewa aikin jiki.

Duk gabobi da kyallen takarda sun dogara da ruwa, kuma yana taka rawa da yawa a jikinka, gami da: ()

• Jigilar kayan abinci. Ruwa yana ba da izinin zagayawar jini, wanda ke jigilar abubuwan gina jiki zuwa ƙwayoyinku kuma yana cire sharar daga cikinsu.
• Karin bayani. Saboda ƙarfin ƙarfin ruwa mai yawa, yana iyakance canje-canje a cikin yanayin zafin jiki a cikin yanayin dumi da sanyi.
• Man shafawa na jiki. Ruwa yana taimakawa sa mai gidajen abinci kuma abu ne mai mahimmanci na ruwan shafa mai na jikinka, gami da miyau da ciki, hanji, numfashi, da fitsarin fitsari.
• Rawan gigicewa. Ruwa yana aiki a matsayin abin birgewa, yana kiyaye gabobin ku da kyallen takarda ta hanyar taimakawa ci gaba da sifar salula.

Jikinka ya kan rasa ruwa kullum ta hanyar zufa, numfashi, fitsari, da motsin hanji. Wadannan an san su da kayan aikin ruwa.

Idan baku shan isasshen ruwa ba tsawon yini don biyan waɗannan asarar, zai iya haifar da rashin ruwa, wanda ke da alaƙa da yawancin lahanin lafiya ().

Wannan tsarin an san shi da daidaiton ruwa kuma yana nuna cewa shigarwar ruwa dole ne ya zama daidai da abubuwan ruwa don gujewa bushewa ().

Ruwa abu ne mai mahimmanci na gina jiki, kuma dukkan gabobi da kyallen takarda a jikinka sun dogara da shi don aiki. Tunda jikinku ya kan rasa ruwa a kai a kai, kuna bukatar biyan diyyar wadannan asarar don kaucewa rashin ruwa a jiki.

Shahararrun da'awa game da shan ruwa a kan komai a ciki

Wasu mutane suna da'awar cewa shan ruwan farko da safe yana ba da fa'idodin kiwon lafiya fiye da waɗanda ke tattare da shan shi a wasu lokuta na yini.

Anan ga wasu sanannun jayayya a bayan wannan da'awar da kuma abin da kimiyya ke faɗi game da su.

Da'awa ta 1: Shan ruwa yanzunnan bayan kun tashi daga bacci yana taimakawa sake shayar da jikinku

Saboda fitsari yakan zama baƙi a farkon safiya, mutane da yawa sun gaskata cewa sukan tashi da ruwa saboda rashin ruwa a lokutan bacci.

Koyaya, wannan rabin gaskiya ne, tunda launin fitsari ba lallai bane ya zama cikakken mai nuna matakan ruwa.

Kodayake karatu ya tabbatar da cewa samfurin fitsari daga farkon abin da safe ya fi mai da hankali - wanda ke haifar da launi mai duhu, wanda yawanci ana ɗauka a matsayin alamar rashin ruwa a jiki - waɗannan samfuran sun kasa gano bambance-bambance a cikin yanayin shayarwa ().

Studyaya daga cikin binciken a cikin manya 164 masu ƙoshin lafiya sun bincika jujjuyawar matakan ruwa da shan ruwa. Ya ƙaddara cewa shan ruwa ya fi girma a cikin awanni 6 na farko bayan farkawa. Duk da haka, matakan hydration ɗinsu ba su nuna wannan ƙara yawan shan ruwan ba ().

Duk da cewa suna da fitsari mai launi-launi, amma basu da ruwa mai kyau. Wancan ne saboda yawan shan ruwa na iya narkar da fitsari, yana haifar da shi mai haske ko kuma mai haske - koda kuwa akwai rashin ruwa a ciki (,).

Akasin haka, launin duhun fitsarinku na asuba ba lallai alama ce ta rashin ruwa ba. Ya fi duhu kawai saboda ba ku sha duk wani ruwa a cikin dare ba.

Lokacin da jikinka ya fuskanci ƙarancin ruwa, yana amfani da ƙishin ƙishirwa don tabbatar da cewa ka sake sanya ruwa. Wannan jin dadi yana dacewa daidai cikin yini ().

Da'awar 2: Gilashin ruwa kafin karin kumallo yana rage yawan cin abincin kalori a cikin yini

Bayanai sun nuna cewa yawan amfani da ruwa yana taimakawa rage yawan kalori mai amfani a kullum, domin yana kara jin cikar ka (,, 8).

Duk da yake ruwa na iya sa ku ji daɗi, wannan tasirin bai shafi ruwan sha kawai ba kafin karin kumallo - ko kuma yawan jama'a.

Wani binciken ya nuna cewa shan ruwa kafin karin kumallo ya rage cin kalori a abinci na gaba da 13%. Kodayake, wani binciken ya lura da irin wannan sakamakon lokacin da mahalarta suka sha ruwa mintina 30 kafin cin abincin rana (,).

Wancan ya ce, duka binciken sun kammala cewa ikon ruwa don rage cin abincin kalori a cin abinci na gaba yana da tasiri ne kawai a cikin tsofaffi - ba a cikin matasa ba.

Duk da yake shan ruwa kafin cin abinci na iya rage rage yawan kalori a cikin matasa, yin hakan har yanzu yana taimaka musu su kasance cikin ruwa yadda ya kamata.

Da'awar 3: Shan ruwa da safe na kara nauyin nauyi

Dangantakar da ke tsakanin ruwa da asarar nauyi an danganta ta ne da tasirin tasirin ta thermogenic, wanda ke nufin makamashi da ake buƙata don dumama ruwan sanyi a cikin mahimmin narkewa bayan amfani.

Nazarin ya nuna cewa thermogenesis mai haddasa ruwa yana da damar da zai kara yawan kumburin jiki ta hanyar 24-30% a cikin manya, kuma tasirin yana dauke da mintuna 60 (,, 13,).

Studyaya daga cikin binciken kuma ya ƙaddara cewa ƙara yawan shan ruwan ku na yau da kullun 50 (lita 1.5) ya haifar da ƙona ƙarin adadin calories 48. Fiye da shekara 1, wannan jimillar kusan adadin mai adadin kuzari 17,000 ya ƙone - ko kusan fam 5 (kilogiram 2.5) na mai ().

Kodayake wannan iƙirarin ya bayyana yana da goyan bayan binciken kimiyya, babu wata hujja da ke nuna cewa wannan tasirin ya iyakance ne ga abin da ruwa ya fara cinyewa da safe.

Da'awar 4: Shan ruwa a farke na inganta aikin kwakwalwa

Rashin ruwa a jiki yana da alaƙa mai ƙarfi da raguwar aikin ƙwaƙwalwa, ma'ana kammala ayyuka, kamar haddacewa ko koyon sabbin abubuwa, ya zama mai wahala ().

Bincike ya nuna cewa rashin ruwa mai ƙima wanda ya dace da 1-2% na nauyin jiki na iya shafar mummunan faɗakarwa, natsuwa, ƙwaƙwalwar ajiyar gajere, da aikin jiki (,,).

Saboda haka, wasu suna jayayya cewa idan kuna son zama akan wasanku, ya kamata ku sha gilashin ruwa lokacin farkawa.

Koyaya, illar rashin busassun bushewa za a iya juyawa ta hanyar sake gabatar da ruwa, kuma babu wata hujja da ke iyakance amfanin rehydration zuwa sanyin safiya ().

Da'awar 5: Shan ruwa da farko da safe yana taimakawa ‘kawar da dafi’ da inganta lafiyar fata

Wata akida da aka sani ita ce shan ruwa da safe yana taimakawa jikinka “fitar da gubobi.”

Kodar ka sune manyan masu kula da daidaita ruwa, kuma suna bukatar ruwa dan kawarda sharar daga cikin jinin ka ().

Amma duk da haka, karfin kodar ka don tsaftace jikin ka daga wani abu da aka ba shi ya ta'allaka ne da yawan sinadarin da ke cikin sa, ba wai shan ruwan ka ko tsarin shan ka ba ().

Idan wani abu ya kasance a cikin adadin da yafi karfin kodar ku zata iya dauka, suna sanya samar da fitsari mai girma. Wannan ana kiransa diuresis na osmotic kuma ya sha bamban da diuresis na ruwa, wanda yake faruwa yayin shan ruwa da yawa ().

Akwai kuma ikirarin cewa ruwan sha na kara lafiyar fata. Ganin cewa fatarka ta ƙunshi ruwa kusan 30%, ana shan shi da safe don rage ƙwanƙwan fata da kuma ba shi hoto mai danshi.

Kodayake tsananin bushewar jiki na iya rage fatar fata da haifar da bushewa, akwai ƙarancin shaidu don tallafawa wannan iƙirarin (,).

Da'awar 6: Zai fi kyau a sha ruwan zafi da safe

Wani ra'ayi mai yaduwa yana nuna cewa ka zabi ruwan zafi ko ruwan dumi akan ruwan sanyi idan ka farka, saboda yana iya sanyaya maka jiki.

Misali, ruwan dumi na iya amfani da narkewar abinci a cikin waɗanda ke da matsalar wucewar abinci da ruwa daga hancinsu zuwa cikin su ().

Koyaya, tsofaffin karatu sun gano cewa shan ruwan dumi na iya tsoma baki tare da ƙarancin ruwa.

Suchaya daga cikin irin wannan binciken ya kwaikwayi doguwar tafiya ta hamada kuma ya lura cewa mutanen da aka ba su ruwa mai nauyin 104 ° F (40 ° C) sun sha ƙasa da shi, idan aka kwatanta da waɗanda aka ba ruwan da ya kasance 59 ° F (15 ° C).

Ganin irin yanayin hamada, rage amfani da ruwa ya haifar da asarar kusan 3% na nauyin jiki a cikin ƙungiyar ruwan dumi, wanda ya ƙara haɗarin rashin ruwa a jiki.

Akasin haka, waɗanda suka sha ruwan sanyi sun ƙara yawan cin abincinsu da kashi 120%, suna rage haɗarin rashin ruwa (19).

Da'awar 7: Gilashin ruwan sanyi da safe tsalle-yana fara aikin ku

Wasu mutane suna jayayya cewa gilashin ruwan sanyi yayi tsalle-yana fara tasirin ku, wanda hakan zai taimaka muku rasa nauyi.

Koyaya, da alama akwai ɗan rikice-rikice game da wannan da'awar.

Kodayake wani binciken ya nuna cewa shan ruwa a 37 ° F (3 ° C) ya haifar da ƙaruwa 5% na adadin adadin kuzari da aka ƙona, wannan ana ɗaukarsa ƙaramar ƙaruwa ce, saboda tasirin ruwan sanyi kan adadin adadin kuzarin da kuke ƙonawa ana tsammanin zama mafi girma ().

Don haka, masu binciken sunyi shakkar ikon ruwan sanyi don taimakawa asarar nauyi.

Mene ne ƙari, wani binciken ya bincika ko jiki zai ƙona ƙarin adadin kuzari mai dumama ruwan sha daga 59 ° F (15 ° C) zuwa 98.6 ° F (37 ° C) ().

Ya kammala da cewa kimanin kashi 40% na tasirin tasirin ruwan sanyi an danganta shi da ɗumamar ruwan daga 71.6 ° F zuwa 98.6 ° F (22 ° C zuwa 37 ° C) kuma kawai ana lissafin kusan adadin kuzari 9 da aka ƙone.

Mai zaman kansa daga yawan zafin jiki na ruwa - sun ɗauki tasirinsa akan metabolism don zama mai mahimmanci ().

Idan ya zo ga fifita ruwan zafi ko sanyi a kan ɗayan, babu wadatattun shaidu da za su tabbatar ko ƙi ko wane imani.

Ruwan sha yana samar da fa'idodi masu yawa ga lafiya - ko zafi ko sanyi. Koyaya, shan shi abu na farko da safe ba ze kara illolin lafiyarsa ba.

Layin kasa

Ruwa yana aiki cikin ayyukan jiki da yawa, gami da ɗaukar abubuwan gina jiki da iskar oxygen zuwa ƙwayoyin halitta, daidaita yanayin zafin jikin mutum, sanya jikunan shafawa, da kiyaye gabobinku da kyallen takarda.

Kodayake zaku iya zama cikin rashin ruwa a wasu takamaiman lokaci a cikin yini, babu wata hujja da ta goyi bayan ra'ayin shan ruwa a cikin komai a ciki don samun ƙarin fa'idodi.

Muddin ka rama asarar ruwan da jikinka yayi, hakan ba wani bambanci bane kodai ka fara hutun ka da gilashin ruwa ko ka sha shi a wani lokaci na rana.

Kawai ka tabbata ka kasance cikin ruwa ta hanyar shan ruwa a duk lokacin da ka ji kishin ruwa.