Emini, umzimba uhlala ulahlekelwa amanzi, ikakhulukazi ngomchamo bese, kodwa futhi ngenxa yezici ezijwayelekile zomzimba, njengokuphefumula. Ukuvimbela ukomisa, udinga ukuphuza amanzi amaningi nsuku zonke. Kunemibono eminingi ehlukene mayelana nokuthi amanzi angakanani adinga ukuphuza nsuku zonke. Ochwepheshe bezempilo bavame ukuncoma izingilazi eziyisishiyagalombili ze-250 ml, ezihambelana namalitha ama-2 ngosuku.
Kodwa-ke, abanye ochwepheshe bakholelwa ukuthi udinga ukuphuza njalo amanzi usuku lonke, noma ngabe ungafuni ukuphuza. Lo mbhalo udingida ezinye izifundo zokusetshenziswa kwamanzi ukuhlukanisa amaqiniso kusuka eqanjiwe, futhi kuchazwa ukuthi kufanele ulondoloze kanjani izinga eliphezulu le-hydration ngokuya ngezidingo zakho.
Udinga malini?
Kuya ngezinto eziningi futhi kuyehluka kusuka kumuntu kuya kumuntu. Kubantu abadala, ukuncoma okujwayelekile kwe-National Academy of Science, e-USA Engineering kanye nomuthi: 11.5 izinkomishi (2.7 amalitha) ngosuku kwabesifazane, ama-15.5 izibuko (3.7 amalitha) ngosuku. Lokhu kufaka phakathi uketshezi oluvela emanzini, iziphuzo ezifana netiye nejusi, kanye nokudla. Uthola isilinganiso samaphesenti angama-20 amanzi kusuka kwimikhiqizo edlayo. Mhlawumbe uzodinga amanzi amaningi kunomunye umuntu. Inani lamanzi libuye futhi nalezi zinto:
Uhlala kuphi. Ezindaweni ezishisayo, ezimanzi noma ezomile uzodinga amanzi amaningi. Uzodinga namanzi amaningi uma uhlala ezintabeni noma ekuphakameni okuphezulu.
Ukudla kwakho. Uma uphuza ikhofi eningi nezinye iziphuzo zekhofi, ungalahlekelwa amanzi amaningi ngenxa yokuchama okwengeziwe. Ngokunokwenzeka, kuzodingeka futhi uphuze amanzi amaningi, uma ekudleni kwakho kudla okuningi okunosawoti, okubukhali noma okumnandi. Noma amanzi amaningi ayadingeka uma ungadli imikhiqizo eminingi ye-hydrating enokuqukethwe kwamanzi okuphezulu, njengezithelo ezintsha noma eziphekiwe nemifino nemifino emisha noma ephekiwe.
Uma uchitha isikhathi esithe xaxa elangeni, esimweni sezulu esishisayo noma egumbini elifudumele, ungashabalala ngokoma
Photo: Unsplisish.com.
Izinga lokushisa noma inkathi. Ezinyangeni ezifudumele kakhulu ungadinga amanzi amaningi kunokuba upholile ngenxa yokujuluka.
Imvelo yakho. Uma uchitha isikhathi esingaphandle elangeni, ngesimo sezulu esishisayo noma egumbini elifudumele, ungashabalala ngokushesha ukoma.
Usebenza kangakanani. Uma usebenza phakathi nosuku, hamba kakhulu noma ume, uzodinga amanzi amaningi kunomuntu ohlezi etafuleni. Uma uhlanganyela kwezemidlalo noma wenza noma yimuphi umsebenzi omkhulu, kuzodingeka uphuze okuningi ukumboza ukulahlekelwa kwamanzi.
Empilweni yakho. Uma unegciwane noma ukushisa, noma uma ulahlekelwa uketshezi ngenxa yokuhlanza noma ukuhudo, kuzodingeka uphuze amanzi amaningi. Uma unesifo esinjalo, njengesifo sikashukela, uzodinga namanzi amaningi. Eminye imishanguzo, njenge-diuretics, nayo ingadala ukulahleka kwamanzi.
Amabele akhulelwe noma abahlengikazi. Uma ukhulelwe noma ukondla amabele wezingane, kuzodingeka uphuze amanzi amaningi ukugwema ukomisa. Ekugcineni, umzimba wakho wenza umsebenzi wababili (noma ngaphezulu).
Ngabe ukusetshenziswa kwamanzi kuthinta izinga lamandla nobuchopho?
Abantu abaningi bathi uma ungaphuzi phakathi nosuku, izinga lakho lobuchopho lizoqala ukonakala. Ukusekela lokhu kunezifundo eziningi. Olunye ucwaningo olubandakanya abesifazane luveze ukuthi ukulahlekelwa koketshezi ngamaphesenti angama-1,36 ngemuva kokuzivocavoca kukhulisa imizwa nokuhlushwa futhi kwandise imvamisa yekhanda. Olunye ucwaningo olwenziwe eChina ngokubamba iqhaza kwamadoda ayi-12 eyunivesithi luveze ukuthi ukuntuleka kwamanzi okuphuza amahora angama-36 kunomthelela obonakalayo ngokukhathala, ukunakwa kanye nokuhlushwa, ukukhunjulwa kokuphendula kanye nememori yesikhashana.
Ngisho nokukhanya okulula kunganciphisa ukusebenza komzimba. Ukutadisha umtholampilo wamadoda asebekhulile aphilile kukhombisa ukuthi ukulahleka kwamanzi emzimbeni kuphela 1% kunciphisa amandla abo emisipha, amandla nokukhuthazela. Ukulahleka kwe-1% yesisindo somzimba kungabonakala kungabi kakhulu, kepha kusho ukuthi udinga ukulahlekelwa inani elithile lamanzi. Imvamisa kwenzeka lapho ujuluka noma egumbini elifudumele kakhulu futhi ungaphuzi amanzi anele.
Ngabe wehlisa isisindo ekusebenziseni inani elikhulu lamanzi?
Kunezitatimende eziningi ukusetshenziswa kwamanzi amaningi kunganciphisa isisindo somzimba ngenxa yokwanda kwemetabolism nokwehla kwesifiso sokudla. Ngokusho kocwaningo, ukusetshenziswa kwamanzi amaningi kunokujwayelekile, ukuhlangana nokwehla kwesisindo somzimba kanye nezinkomba zokwakheka komzimba. Okunye ukubuyekezwa kocwaningo okubonise ukuthi ukomisa okungamahlalakhona kuhlotshaniswa nokukhuluphala ngokweqile, isifo sikashukela, umdlavuza kanye nezifo zenhliziyo. Abaphenyi kolunye ucwaningo lwaphambilini babalwa ukuthi ukusetshenziswa kwamalitha ama-2 ngosuku kukhulisa ukusetshenziswa kwamandla okungamakhalori angama-23 cishe ngosuku lokuphendula okuvuthayo noma nge-metabolism esheshayo. Amanzi okuphuza acishe abe yingxenye yehora ngaphambi kokudla anganciphisa futhi inani lekhalori oyisebenzisayo. Lokhu kungenzeka ngenxa yokuthi umzimba kulula ukuwuqabula indlala. Isifundo esisodwa sakhombisa ukuthi abantu abaphuza ama-500 ml wamanzi ngaphambi kokudla ngakunye, balahlekelwe isisindo esithe xaxa ngamaviki ayi-12 uma kuqhathaniswa nalabo abangakwenzanga lokhu. Ngokuvamile, kubonakala sengathi ukusetshenziswa kwamanzi anele, ikakhulukazi ngaphambi kokudla, kungathuthukisa ukuphathwa kwesifiso sokudla nokugcina isisindo somzimba esinempilo, ikakhulukazi ngokuhambisana nokudla okunempilo. Ngaphezu kwalokho, ukusetshenziswa kwenani elikhulu lamanzi kunezinzuzo eziningi zezempilo.
Ngisho nokukhanya okulula kunganciphisa ukusebenza komzimba.
Photo: Unsplisish.com.
Ingabe amanzi amaningi asiza ukuvikela izinkinga zempilo?
Ngokusebenza okujwayelekile komzimba wakho, kuyadingeka ukuphuza amanzi anele. Ezinye izinkinga zempilo nazo zingasiza ukukhulisa ukusetshenziswa kwamanzi:
Ukuqunjelwa. Ukwanda kokusetshenziswa kwamanzi kungasiza ngokuqunjelwa, inkinga evame kakhulu.
Ukutheleleka kwesiteshi sasemadolobheni. Ucwaningo lwakamuva lukhombisile ukuthi ukwanda kokusetshenziswa kwamanzi kungasiza ukuvimbela ukusetshenziswa kabusha kwepheshana lomchamo kanye nezifo ezingenabutheli.
Amatshe ezinso. Ucwaningo lwangaphambilini lubonise ukuthi ukusetshenziswa kwenani elikhulu le-fluid kunciphisa ingozi yengozi yamatshe ezinso, yize kudingeka ucwaningo olwengeziwe.
Ukumisa isikhumba. Ucwaningo lukhombisa ukuthi amanzi amaningi aholela ekuthambeyinisweni okungcono kwesikhumba, yize kudingeka ucwaningo olwengeziwe ukwenza ngcono ukucaca kanye nomquba womqubuko.
Ingabe ezinye iziphuzo ngenombolo yakho ephelele ebhekwe?
Amanzi ajwayelekile akusona ukuphela kwesiphuzo esisiza ukugcina ukulingana koketshezi. Ezinye iziphuzo nemikhiqizo kungenzeka kube nomthelela omkhulu. Enye yezinganekwane ukuthi iziphuzo ezine-caffeine, njengekhofi noma itiye, ungasizi i-hydration, ngoba i-caffeine iyi-diuretic. Eqinisweni, ucwaningo lukhombisa ukuthi umphumela we-diuretic walezi ziphuzo ubuthakathaka, kepha abanye abantu bangadala ukuchama okwengeziwe. Kodwa-ke, ngisho neziphuzo zekhofi zisiza ukugcwalisa umzimba ngamanzi awonke. Imikhiqizo eminingi iqukethe amanzi ngamanani ahlukile. Inyama, inhlanzi, amaqanda futhi ikakhulukazi izithelo nemifino iqukethe amanzi. Ngokubambisana, ikofi noma itiye namanzi acebile kungasiza ukusekela ibhalansi ye-liquid.
Ukugcina ibhalansi yamanzi kuyadingeka ukuze usinde. Ngalesi sizathu, kukhona uhlelo oluyinkimbinkimbi emzimbeni wakho okuvumela ukuthi ulawule ukuthi uphuza kangakanani. Lapho okuqukethwe okuphelele kwamanzi kutholakala ngaphansi kwezinga elithile, kuvela ukoma. Kulinganiswa ngokucophelela ngezindlela ezinjengokuphefumula - awudingi ukucabanga ngakho ngonembeza.
Umzimba wakho uyazi ukuthi ulinganise kanjani izinga lamanzi nokuthi ungafaka nini isibonakaliso ukuze uphuze ngaphezulu. Yize ukoma kungaba yinkomba ethembekile yokuphelelwa ngamandla komzimba, ukuncika emvemeni womile kungenzeka kungabi ngokwanele ukuthola impilo efanele noma ukuzivocavoca. Ngesikhathi sokubonakala komile, ungavele uzwe imiphumela ye-hydration enganele, njengokukhathala noma ikhanda. Usebenzisa umbala womchamo njengoba uphawu lomfanekiso lungaba wusizo ngokwengeziwe ukuthola ukuthi ngabe uphuza ngokwanele yini.
Zama ukuthola umchamo ophatheka kapake. Eqinisweni, ngokubusa kuka-8 × 8 akukho sayensi. Noma kunjalo, izimo ezithile zingadinga ukwanda kokusetshenziswa kwamanzi. Okubaluleke kakhulu kubo kungenzeka kube ngesikhathi sokujuluka. Lokhu kufaka phakathi ukuzivocavoca nokushisa kwesimo sezulu esishisayo, ikakhulukazi esimweni sezulu esivuthayo. Uma ujuluka kakhulu, qiniseka ukuthi ukhipha ukulahleka koketshezi ngamanzi. I-Atlitis eyenza izivivinyo ezinde futhi ezinamandla nayo ingadinga ukuphindaphindwa kwama-electrolyte, njenge-sodium namanye amaminerali, kanye namanzi.
Isidingo sakho sokukhuphuka kwamanzi ngesikhathi sokukhulelwa nokuncelisa. Udinga namanzi amaningi lapho unokushisa, ukugabha noma isifo sohudo. Uma ufuna ukwehlisa isisindo, cabanga ngokwandisa ukusetshenziswa kwamanzi. Ngaphezu kwalokho, abantu asebekhulile bangalandelwa ngokungaguquki yimali yokusetshenziswa kwamanzi, ngoba ngezindlela zeminyaka zoma zingaqala ukunika ukwehluleka. Ucwaningo lukhombisa ukuthi abantu abadala abadala kuneminyaka engama-65 bavezwa ngaphezulu engcupheni yokuphelelwa ngamandla.