Asɛmmisa a nnipa pii taa bisa na wosusuw ho ne sɛ, “ Nsu dodow ahe na ɛsɛ sɛ menom da biara ?” Ebinom ka sɛ akyinnye biara nni ho sɛ ɛsɛ sɛ wonom nsu nkuruwa 8. Afoforo nso ka sɛ wuhia pii mpo. Dɛn ne nokware a ɛwɔ eyi mu? So obiara hia nsu dodow koro? Momma yɛnka eyi ho asɛm pɛpɛɛpɛ, ne tiawa, nnɛ.
Dɛn nti na nsu ho hia yɛn nipadua saa?
So wunim sɛ wo nipadua mu duru 60%, kyerɛ sɛ, bɛboro fã, yɛ nsu? Susuw ho hwɛ, akwaa ne nkwammoaa biara a ɛwɔ yɛn nipadua mu ntumi nyɛ adwuma a nsu nni hɔ.
Sɛ yɛbɛka no tiawa a, nneɛma a nsu yɛ ma yɛn nipadua no bi ni:
- Ɛyi awuduru fi yɛn akwaa mu.
- Nnuannuru a ɛwɔ aduan a yedi mu no, wɔde kɔ nkwammoaa no mu.
- Ɛbɔ yɛn nkwaa ho ban na ɛboa ma ɛyɛ adwuma.
- Ɛboa yɛn ma yɛyam aduan a yedi no.
Esiane nnwuma a ɛho hia yi nyinaa nti, sɛ wo nipadua no nnya nsu dodow a ɛfata a, ebia nsu bɛtɔ wo. Dehydration yɛ bere a wo nipadua nni nsu a ɛdɔɔso. Sɛ tebea yi mu yɛ den a, wubetumi anya adwenemhaw, w’adwene atu afra, na woayɛ basaa . Enti, ɛho hia paa sɛ wode nsu a ɛfata ma wo nipadua da biara da.
Enti nsu dodow ahe na wuhia da biara?
Yɛn nyinaa ate sɛ nsu nkuruwa 8 da biara yɛ adwene pa. Nanso nokwasɛm ne sɛ, ɛsono nsu dodow a wuhia wɔ onipa biara mu. Egyina nneɛma pii so, a nea ɛka ho ne mfe a woadi, wo nipadua kɛse, apɔw-mu-teɛteɛ dodow a woyɛ, ne sɛnea wim yɛ hyew.
Nanso, yebetumi de gyinapɛn ahorow te sɛ eyinom adi dwuma sɛ akwankyerɛ a ɛfa nneɛma nyinaa ho.
| Onii | Nsu a wɔkamfo kyerɛ sɛ wɔmfa nnom da biara da |
|---|---|
| Wɔ mmarima fam | Bɛyɛ nkuruwa 13 (bɛyɛ lita 3) . |
| Wɔ mmea fam | Bɛyɛ nkuruwa 9 (ɛboro lita 2 kakra) . |
| Ɛnanom a wɔyem | Bɛyɛ nkuruwa 10 |
| Ɛnanom a wɔma wɔn nufu | Bɛyɛ nkuruwa 12 |
| Mmofra ne mmofra nkumaa | Nkuruwa 6 kosi 8 ntam |
Sɛ woreyɛ adwuma wɔ abɔnten da a owia bɔ kɛse, woredi agumadi, anaa woreyɛ biribiara a ɛma wo ho fifiri a, ɛsɛ sɛ wonom nsu pii sen saa dodow yi. Saa ara na sɛ worefe , wo dwensɔ (yafunu mu yare), anaa yare bi a atiridii wɔ wo so a, ɛsɛ sɛ wonom nsu pii saa mmere no mu efisɛ wo nipadua mu nsu pii resa.
Nanso kae sɛ, sɛ wowɔ tebea bi te sɛ komayare anaa asaabo mu nyarewa bi a , ebia ebehia sɛ woto nsu a wonom no ano hye. Enti ɛbɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa dodow a ɛfata ama wo ho.
Ɔkwan bɛn so na ɛsɛ sɛ woma mmofra nkumaa nsu?
Te sɛ mpanyimfo no, nsu dodow a mmofra nkumaa hia no gu ahorow a egyina nneɛma te sɛ wɔn mfe, wɔn mu duru, wɔn bɔbeasu, sɛnea wɔyɛ nnam, ne wim tebea a wɔte mu so.
Sɛ wɔkyekyem pɛpɛɛpɛ a, nkokoaa ne mmofra nkumaa hia nsu bɛyɛ nkuruwa 6-8 da biara. Ɛyɛ adwene pa nso sɛ wubedi nnuaba ne nhabannuru a nsu pii wom (te sɛ nsuonwini ne kukuruku).
- Ɛsɛ sɛ wɔma mmofra nkumaa a wɔadi fi mfe 1-3 nsu bɛyɛ nkuruwa 4 da biara.
- Mmofra a wɔadi fi mfe 4-8 hia nsu bɛyɛ nkuruwa 5 da biara.
- Sɛ mmofra redi agoru anaa wɔreteɛteɛ wɔn apɔw mu a, botae pa ne sɛ wɔbɛma wɔanom nsu kuruwa fã kosi nkuruwa 2 simma 15-20 biara .
Nea ɛho hia yiye: Hwɛ nkokoaa a wonnii asram 6!
Nea ɛka mmara yi ho nkutoo ne nkokoaa a wonnii asram 6. Mma akokoaa a onnii asram 6 nsu kɛkɛ da. Akokoaa yafunu ( yafunu) .) no sua te sɛ ɛmo. Enti sɛ woma nsu kɛkɛ a, nufusu anaa nufusu a wɔde ma no begye baabi a ɛwɔ saa yafunu ketewa no mu. Calories ne aduannuru a ɛho hia ma akokoaa no nyin no wɔ saa nufusu no mu. Enti ɛnyɛ papa sɛ akokoaa no begye saa baabi no.
So nsu a wobɛnom boa wo ma wo mu duru so tew ankasa?
Nnipa pii gye di sɛ nsu a wobɛnom betumi aboa wo ma wo mu duru so atew . Nokware bi wɔ saa asɛm yi mu. Nneɛma kakraa bi nti a ɛte saa ni:
1. Ɛma wo nipadua no yɛ adwuma ntɛmntɛm: Sɛ wonom nsu, titiriw nsuonwini a, ɛsɛ sɛ wo nipadua no sɛe ahoɔden pii na ama nsu no ayɛ hyew. Sɛ wɔsɛe saa ahoɔden yi a, wo nipadua mu nneɛma a ɛsakra no kɔ soro na wohyew calories kakra.
2. Ɛma wote nka sɛ wo ho ayɛ wo ma: Nhwehwɛmu ketewaa bi kyerɛe sɛ nnipa a wɔnom nsu nkuruwa abien ansa na wɔredidi no dii 22% a ennu saa. Enti eyi betumi aboa ma wɔadi adidi boro so so.
3. Ade a yɛde besi anonne a ahoɔdennuru pii wom ananmu: Nsã a asikre wom, nnuaba mu nsu, ne soda a yɛnom no wɔ asikre ne ahoɔdennuru pii. Sɛ woyɛ wo su sɛ wobɛnom nsu a ahoɔdennuru nnim mmom a, wubetumi atew calorie dodow a ɛho nhia a wode ka wo nipadua ho da biara no so kɛse.
Nanso kae sɛ nsu a wobɛnom nkutoo remma wo mu duru so ntew pii. Nanso, nsu a wɔnom sɛ asetra a ahoɔden wom fã no betumi aboa kɛse wɔ mu duru a wɔbɛtew so no mu.
So biribiara a yɛnom no bu akontaa sɛ ‘nsu’?
Ɛnyɛ nsu a wonom nko na ɛka nsu dodow a ɛsɛ sɛ wonom da biara ho, na mmom anonne ne nnuan afoforo nso. Nanso, nsu bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye wɔ ho.
| Nsuo a ɛyɛ dɛ | Nea ɛsɛ sɛ wuhu |
|---|---|
| Kafe ne tii | Ɛwom sɛ eyinom ma wonya nsu de, nanso ebetumi ama nsu a wɔtow no ayɛ kɛse kakra esiane caffeine a ɛwɔ mu nti. Obi a ɔwɔ apɔwmuden betumi anom kɔfe bɛyɛ nkuruwa 2-4 da biara a ɔhaw biara nni ho. |
| Nsaden | Ɛwom mpo sɛ nsu wɔ nneɛma te sɛ beer ne bobesa mu de, nanso ɛma nsu a wɔtow no yɛ kɛse ankasa na ɛma nipadua no mu nsu fi nipadua no mu. |
| Agumadi mu Nsã | Nsu, carbohydrates, ne electrolytes wɔ eyinom mu. Wɔboa ma wɔde nkyene a ɛnam fifiri so yera bere a wɔreyɛ apɔw-mu-teɛteɛ denneennen no ananmu. Nanso, wɔn mu pii nso wɔ asikre ne calories pii. Enti hwɛ nea wɔakyerɛw so ansa na wode adi dwuma. |
| Ahoɔden Nsã | Eyinom yɛ soronko wɔ agumadi mu anonne ho. Asikre ne nneɛma a ɛkanyan adwene (te sɛ caffeine) pii wom. Nnuruyɛfo nkamfo eyinom nkyerɛ mmofra ne mmerante ne mmabaa. |
| Nnuan bi | Nnuaba ne nhabannuru te sɛ kukuruku, lettuce, ne nsuo boro nsuo 90%. Soup ne gravies nso ma wonya nsu. |
Sɛ wonom nsu pii a, dɛn na ɛba?
Ɛntaa mma sɛ ɔpanyin a ɔwɔ apɔwmuden benya ɔhaw wɔ nsu pii a ɔnom ho, nanso ebetumi aba.
Sɛ wonom nsu pii prɛko pɛ na w’asaabo ntumi nyi nsu a ɛboro so no mfi hɔ ntɛmntɛm a, ebia wubenya tebea bi a wɔfrɛ no hyponatremia . Sɛ yɛbɛka no tiawa a, nneɛma a ɛwɔ mogya mu te sɛ sodium dodow so tew bere a nsu ma ɛyɛ mmerɛw no. Eyi ma nkwammoaa a ɛwɔ wo nipadua mu no hohoro. Eyi yɛ tebea a emu yɛ den a ebetumi de nkwa ato asiane mu. Nnipa te sɛ mmirikatufo a wotu mmirika denneennen no wɔ asiane kɛse mu.
Saa tebea yi ho sɛnkyerɛnne a ɛtaa ba ne:
- Kesereneeyɛ
- Abofono
- Ɔfe a wɔfe
Sɛ wowɔ ayaresa tebea horow a edidi so yi mu biara a, hwɛ hu sɛ wobɛkɔ oduruyɛfo nkyɛn akɔfa nsu dodow a ɛsɛ sɛ wonom ho:
- Thyroid nyarewa ahorow
- Asaabo, mmerɛbo, anaa komayare
- Sɛ worenom nnuru a ɛma nsu kɔ nipadua no mu, te sɛ NSAIDs (nnuru a ɛma ɛyaw ano brɛ ase) ne nnuru bi a ekum adwenemhaw a
Mɛyɛ dɛn ahu sɛ menom nsu a ɛdɔɔso?
Akwan abien na ɛyɛ mmerɛw yiye a wobɛfa so ayɛ eyi. W’ankasa wubetumi asusuw eyi ho.
So wotaa nte nka sɛ sukɔm de wo? So wo nsu no nni kɔla anaasɛ ɛyɛ kɔkɔɔ a ɛyɛ hann? Sɛ wo mmuae wɔ nsɛmmisa abien yi nyinaa ho ne “yiw” a, ebia worenya nsu a ɛdɔɔso.
Saa nneɛma abien a ɛnyɛ den yi betumi ama woanya w’akwahosan ho adwene kɛse.
Nkrasɛm a Wɔde Kɔ Fie
- Nsu ho hia ma adeyɛ biara a ɛwɔ wo nipadua mu, enti ɛho hia yiye sɛ wobɛnom nsu a ɛdɔɔso da biara.
- Nsuo baako biara nni hɔ a ɛfata ma obiara. Ɛsono sɛnea mfe a woadi, sɛnea wo dwumadi te, ne w’akwahosan so. Mpɛn pii no, wɔkamfo kyerɛ sɛ wɔmfa bɛyɛ lita 3 mma mmarima na wɔmfa lita 2 mma mmea.
- Sɛ ɛntaa mma sɛ sukɔm de wo na wo nsu yɛ kɔkɔɔ a ɛyɛ hare a, ebia na worenom nsu a ɛdɔɔso.
- Ayaresa mu tebea horow bi (te sɛ koma anaa asaabo mu yare) hwehwɛ sɛ wɔmma nsu nkɔ mu, enti sɛ w’adwene mu yɛ wo naa a, kɔ wo duruyɛfo nkyɛn bere nyinaa.
- Kwati sɛ wode nsu kɛkɛ bɛma nkokoaa a wonnii asram 6. Wonya nsu a wohia nyinaa fi nufusu anaa nufusu a wɔde ma wɔn mu.
- Nsu pii a wɔnom (nsu a wɔnom) betumi ayɛ nea asiane wom, nanso ɛntaa nsi koraa.
Nsu, da biara da nsu, akwahosan, nsu a ɛho nhia, mu duru a ɛso tew, asetra a ahoɔden wom, aduan pa, nsu a wɔnom, nsu a ɛho nhia, hyponatremia, akwahosan ho afotu, da biara da nsu
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