Ruwan Gel Shine Sabon Tsarin Shan Lafiya Wanda Zai Canza Hanyar Hydrate

Wadatacce

• Sha Koren Smoothie Kullum
• Ƙara Ƙaramin Gishiri
• Kara motsa jiki kadan
• Ku Ci Ruwan ku
• Bita don

Abin da jikin ku yake buƙata don yin aiki da kyau, ya zama, yana iya zama ruwan gel, ɗan sanannen abu wanda masana kimiyya ke fara koya game da shi. Wanda kuma ake kira da ruwa mai tsafta, ana samun wannan ruwa a ciki da wajen tsirrai da kwayoyin halitta, gami da namu, in ji Dana Cohen, MD, marubucin littafin. Kashewa, littafi akan ruwan gel. Dokta Cohen ya ce "Saboda yawancin ruwan da ke cikin sel ɗinku suna cikin wannan sigar, mun yi imanin cewa jikin yana sha sosai." Wannan yana nufin ruwan gel, wanda zaku iya samu daga tsirrai kamar su aloe, guna, ganye, da tsaba na chia, yana ba da ingantacciyar hanya don kasancewa cikin ruwa, kuzari, da lafiya. (Karanta wannan kafin shan ruwan Aloe.)

A zahiri, ƙara ruwan gel zuwa ruwa mara kyau yayin motsa jiki ko kuma duk lokacin da jikin ku ya bushe na iya zama hanya mafi kyau don shayarwa, in ji Stacy Sims, Ph.D., likitan ilimin motsa jiki da masanin kimiyyar abinci a Jami'ar Waikato a New Zealand da marubucin Yi ruri. "Ruwa mai laushi yana da ƙananan osmolality - ma'auni na tattarawar barbashi kamar glucose da sodium da ya ƙunshi - wanda ke nufin ba ya shiga cikin jiki yadda ya kamata ta cikin ƙananan hanji, inda kashi 95 na sha ruwa ke faruwa," in ji Sims. . Shuka da sauran hanyoyin ruwa, a daya bangaren, galibi suna dauke da wasu glucose ko sodium, don haka jikinka zai iya jika su cikin sauki. (Mai alaƙa: Yadda Ake Kwanciyar Jiki Lokacin Horar da Gasar Juriya)

Ruwan Gel kuma yana ba ku "kayan abinci masu taimako," in ji Howard Murad, MD, marubucin Sirrin Ruwa kuma wanda ya kafa Murad Skincare. "Lokacin da kuka ci kokwamba, kuna samun ba kawai ruwa ba har ma da phytonutrients da roughage. A cikin nau'in gel, ana fitar da ruwan a hankali a cikin jikin ku, tare da samun sauran amfanin waɗannan abubuwan gina jiki." Anan akwai hanyoyi masu sauƙi guda uku don ƙara yawan abincinku na wannan super-hydrator-ƙarfafa lafiyar ku da kuzari yayin da kuke sha.

Sha Koren Smoothie Kullum

Fara safiya da lafiya mai girgiza da aka yi da ganye, tsaba chia, lemo, berries, kokwamba, apple ko pear, da ɗan ginger, in ji Dr. Cohen. "Chia da aka jiƙa a cikin ruwa yana da yawa a cikin ruwan gel kuma yana da wadataccen lafiyayyen kitse na omega-3, wanda ke taimakawa motsa ruwa cikin sel," in ji ta. Cucumbers da pears kuma ana ɗora su da ruwan gel, da nama mai fibrous, wanda ke taimaka wa jikin ku sha ruwan.

Ƙara Ƙaramin Gishiri

Sanya 1/16 teaspoon na gishiri a cikin kowane ruwa takwas na ruwan yau da kullun da kuke sha. Wannan yana haɓaka osmolality kawai don isa ƙananan hanjin ku su mamaye shi, in ji Sims. Yayyafa gishiri akan salatin ku ko farantin 'ya'yan itace ma."Abin da ya fi dacewa a gare ku a rana mai zafi shine ɗan kankana ko tumatir mai gishiri mai sauƙi," in ji ta. "Waɗannan abincin suna da babban abun ciki na ruwa da ɗan glucose. Wannan da gishiri za su taimaka wa jikin ku shiga cikin ruwan."

Kara motsa jiki kadan

Yana jin kamar ba zai yiwu ba, amma motsawar da ta dace na iya haɓaka matakan tsabtace ruwan ku, in ji Gina Bria, shugabar Gidauniyar Hydration da kuma coauthor na Kashewa. Bincike ya nuna cewa fascia, bakin ciki na nama mai fibrous a kusa da tsokoki da gabobin mu, yana jigilar kwayoyin ruwa a cikin jiki, kuma wasu ayyuka suna taimakawa wannan tsari tare. Bria ta ce "Juye -juyen juye -juye yana da kyau musamman don shayarwa." Ku ciyar da 'yan mintoci kaɗan yin yoga ko wasu mikewa sau uku ko hudu a rana don kiyaye ruwan yana gudana. (Gwada waɗannan 5 murɗaɗɗen matakan yoga.)

Ƙarfafa motsa jiki na iya taimakawa jikinka yin ruwa. "Muscle kusan kashi 70 na ruwa ne," in ji Dokta Murad. Yin girma yana bawa jikinka damar riƙe ruwa mai yawa don hana bushewa.

Ku Ci Ruwan ku

Wadannan 'ya'yan itatuwa da kayan marmari na ruwa a kalla kashi 70 cikin dari, kuma da yawa daga cikinsu ma suna dauke da sinadirai, kamar fiber da glucose, wadanda ke taimakawa wajen sha wannan ruwan domin samun isasshen ruwa.

• Tuffa
• Avocados
• Cantaloupe
• Strawberries
• Kankana
• Salatin
• Kabeji
• Celery
• Alayyahu
• Pickles
• Squash (dafasa)
• Karas
• Broccoli (dafa)
• Ayaba
• Dankali (gasa)

Bita don