Ukudla okuqeda ukoma kwakho

Wonke umuntu uzwa umuzwa onamandla wokoma ngesikhathi esithile. Ingabonakala hhayi ehlobo kuphela, kodwa nasebusika, ikakhulukazi uma yandulelwa ukuvivinya umzimba okukhulu. Njengomthetho, ukuze ususe, kwanele ukuphuza ingilazi yamanzi. Izokuvumela ukuthi ugcwalise uketshezi olulahlekile emzimbeni, ukungabi bikho kwawo okubangela ukuzwa okufanayo. Kepha kuthiwani uma engekho?

Indima yamanzi emzimbeni womuntu

Odokotela bathi umuzwa wokoma awunakunakwa noma kanjani. Umzimba womuntu ucishe ube ngama-60% amanzi. Ubuye abambe iqhaza ezinhlelweni eziningi ezenzeka kuyo, futhi ubhekele ukusebenza okujwayelekile kwazo zonke izitho zomzimba.

Ngaphezu kwalokho, kungamanzi alawula izinga lokushisa komzimba womuntu, asize ekunciphiseni ubuthi, aqinisekise ukuhanjiswa kwezakhamzimba nomoya-mpilo kumaseli, futhi abuye anakekele nempilo yezicubu namalunga. Ukuntuleka kwamanzi kubangela i-hypotension, ukungalingani kwama-electrolyte, noma amaminerali afana ne-potassium, i-calcium, i-sodium namanye, ama-arrhythmias enhliziyo nokusebenza kahle kobuchopho.

Umuntu udinga isikhathi esingakanani uketshezi

Ochwepheshe eMayo Clinic (okuyinhlangano enkulu kunazo zonke emitholampilo ehlukahlukene, emalabhorethri nasezikhungweni) bathi ngaphansi kwezimo ezijwayelekile, “nsuku zonke, umzimba womuntu ulahlekelwa amalitha afinyelela ku-2,5 oketshezi ngokuphefumula, ukujuluka, ukuchama nokuhamba kwamathumbu. Ukuze lokhu kulahlekelwa kungathinti ukusebenza kwayo, kufanele kugcwaliswe futhi^(3,4)… Yingakho izazi zokudla zilulekwa ukuba ziphuze amanzi afinyelela ku-2,5 litres ngosuku.

Ngokocwaningo olwenziwe yi-Institute of Medicine e-United States, u-20% wamanzi omzimba aqhamuka ekudleni. Ukuze uthole ama-80% asele, udinga ukuphuza iziphuzo ezahlukahlukene noma udle imifino nezithelo ezithile ezinamanzi amaningi.

Kwezinye izimo, umuntu angadinga amalitha afinyelela kwangu-7 amanzi ngosuku, okuyilezi:

1. 1 Lapho udlala ezemidlalo noma ukuchayeka isikhathi eside elangeni;
2. 2 Ngezifo zamathumbu;
3. 3 Emazingeni okushisa aphezulu;
4. 4 Nge-menorrhagia, noma ukuya esikhathini okunzima kwabesifazane;
5. 5 Ngokudla okuhlukahlukene, ikakhulukazi amaprotheni.

Izimbangela zokulahleka koketshezi

Ngaphezu kwezizathu ezingenhla zokulahleka komswakama, ososayensi baqambe amanye amaningi. Ezinye zazo, ukusho kancane, ziyamangaza:

• Isifo sikashukela. Inkambo yalesi sifo ihambisana nokuchama njalo. Lokhu kuchazwa iqiniso lokuthi kwesinye isikhathi izinso azikwazi ukubhekana nomthwalo, futhi i-glucose ishiya umzimba.
• Ukucindezeleka. Ukukhuluma ngokwesayensi, ukusebenza ngokweqile kwamahomoni okucindezela kwehlisa amazinga e-electrolyte namanzi emzimbeni.
• I-Premenstrual syndrome (PMS) kwabesifazane. Ngokusho kukaRobert Kominiarek, udokotela womndeni oqinisekiswe yibhodi ozinze e-Ohio, eU.SA, “i-PMS ithinta amazinga amahomoni i-estrogen ne-progesterone, nawo athinta izinga loketshezi emzimbeni.”
• Ukuthatha imithi, ikakhulukazi ukuzinzisa umfutho wegazi lakho. Eziningi zazo zine-diuretic.
• Ukukhulelwa futhi, ikakhulukazi, i-toxicosis.
• Ukuntuleka kwemifino nezithelo ekudleni. Ezinye zazo, isibonelo, utamatisi, amakhabe namaphayinaphu, aqukethe amanzi afinyelela kuma-90%, ngakho-ke abamba iqhaza elibonakalayo ekugcwaliseni ukulahleka koketshezi emzimbeni.

Ukudla Okuphezulu Okungu-17 Okugcwalisa Uketshezi Lomzimba

Ikhabe. Iqukethe u-92% owuketshezi kanye no-8% ushukela wemvelo. Futhi ingumthombo wama-electrolyte afana ne-potassium, i-sodium, i-magnesium ne-calcium. Ngokuhambisana nalokhu, ngenxa yamazinga aphezulu kavithamini C, i-beta-carotene ne-lycopene, ivikela umzimba emiphumeleni eyingozi yemisebe ye-ultraviolet.

Isithelo segilebhisi. Inama-kcal angama-30 kuphela futhi inamanzi angama-90%. Ngaphezu kwalokho, iqukethe izinto ezikhethekile - ama-phytonutrients. Bayakwazi ukuhlanza umzimba we-toxin futhi banciphise ingozi yokuthuthukisa amangqamuzana omdlavuza.

Ukhukhamba. Ziqukethe amanzi angama-96%, kanye nama-electrolyte afana ne-potassium, calcium, magnesium, sodium ne-quartz. Lesi sakamuva sizuzisa ngendlela emangalisayo izicubu zomzimba, uqwanga namathambo.

Ukwatapheya. Iqukethe u-81% ketshezi, kanye ne-2 carotenoids eyinhloko - i-lycopene ne-beta-carotene, enomphumela omuhle esimweni somzimba jikelele.

ICantaloupe, noma i-cantaloupe. Ku-29 kcal, iqukethe kufika kuma-89% wamanzi. Ngaphezu kwalokho, ekubeni ngumthombo omuhle kakhulu wamandla, kusheshisa imetabolism futhi kujwayelekile amazinga kashukela egazini.

Ijikijolo. Iqukethe ama-kcal angama-23 kuphela futhi iqukethe amanzi angama-92%. Inezinto ezinhle kakhulu zokulwa ne-antioxidant futhi ibambe iqhaza elibonakalayo ekulawuleni amazinga kashukela egazini.

I-broccoli. Ingamanzi angama-90% futhi inezindawo zokulwa nokuvuvukala. Ngaphezu kwalokho, iqukethe i-electrolyte ebaluleke kakhulu - i-magnesium, eyenza umsebenzi wesistimu yenhliziyo ijwayelekile.

Uwolintshi. Ziqukethe amanzi afinyelela kuma-87% nenani elikhulu likavithamini C.

Isaladi ye-ulethisi. Amanzi angama-96%.

I-Zucchini. Iqukethe amanzi angama-94% futhi isiza ukuthuthukisa ukugaya.

I-apula. Iqukethe amanzi angama-84% kanye nenani elikhulu lama-electrolyte, ikakhulukazi insimbi.

Utamatisi unamanzi angama-94% kanye nenani elikhulu lezakhamzimba nama-antioxidants.

Isilimo esidliwayo esinamagatsha anamanzi. Ingamanzi angama-95% futhi ithuthukisa ukusebenza kwesimiso senhliziyo nemithambo yegazi kanye nepheshana lesisu, futhi ibambezela ukuguga futhi ipholise isimiso sezinzwa.

Isithombo singamanzi angama-95%.

Uphayinaphu. Amanzi angama-87%.

Ibhilikosi. Inamanzi angama-86%.

Iziphuzo ezibandayo - itiye, amanzi, amajusi, njll. Imiphumela yocwaningo eyashicilelwa kwiMedicine and Science in Sports and Exercise ngo-2008 ikhombise ukuthi “abagibeli bamabhayisikili abaphuza iziphuzo ezithambile ngaphambi nangesikhathi sokuzivocavoca basebenzise imizuzu eyi-12 ukwedlula labo abathanda ezifudumele.” Lokhu kuchazwa iqiniso lokuthi lezo ziphuzo zishisa izinga lokushisa komzimba. Ngenxa yalokho, umzimba kufanele ubeke umzamo omncane ekwenzeni izivivinyo ezifanayo.

Ngaphezu kwalokho, isobho lemifino kanye namayogathi kuzosiza ekugcwaliseni uketshezi olulahlekile. Ngaphezu kwalokho, zinezindawo eziningi eziwusizo, ikakhulukazi, ezithuthukisa ukugaya futhi zenyuse amasosha omzimba.

Ukudla okukhuthaza ukoma noma ukoma

• Iziphuzo ezidakayo. Zinezinto zokukhishwa isisu, ngakho-ke zisusa ngokushesha uketshezi emzimbeni. Kodwa-ke, ingilazi yamanzi ngemuva komthamo ngamunye wotshwala izosiza ukugwema isihenqo nemiphumela yaso emibi emzimbeni.
• U-ayisikhilimu noshokoledi. Inani elikhulu likashukela eliwuqukethe likhuthaza umzimba ukuthi usebenzise uketshezi oluningi ngangokunokwenzeka ukuze lucutshungulwe, futhi, ngokufanele, luwuqeda amanzi.
• Amantongomane. Ziqukethe kuphela u-2% wamanzi nenani elikhulu lamaprotheni, okuholela ekuphelelweni amanzi emzimbeni.

Eminye imibhalo ehlobene:

• Izici ezijwayelekile zamanzi, izidingo zansuku zonke, ukugaya, izakhiwo ezizuzisayo nemiphumela emzimbeni
• Izakhiwo eziwusizo nezingozi zamanzi akhazimulayo
• Amanzi, izinhlobo zawo nezindlela zokuzihlanza