Abu ne da ya zama ruwan dare a yi gumi duk tsawon yini a cikin zafin ƙasarmu. Don haka, idan muka ɗan gaji, idan muka fita, muna jin ƙishirwa sosai. Amma wani lokacin muna ɗan kasala wajen shan ruwa, ko kuma mun manta. Amma shin kun san cewa ko da ba mu sha ruwa ba, za mu iya samun ruwan da jikinmu ke buƙata daga wasu abincin da muke ci? Eh, gaskiya ne. A yau muna magana ne game da irin waɗannan abinci masu daɗi da gina jiki waɗanda ke cike da ruwa.
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Me yasa ruwa yake da muhimmanci ga jikinmu?
A taƙaice dai, ba za mu iya rayuwa ba tare da ruwa ba. Ruwa yana da mahimmanci ga kusan kowace hanya a jikinmu. Ka yi tunani a kai, jikinmu kamar wata na'ura ce mai sarkakiya. Domin wannan na'urar ta yi aiki yadda ya kamata, tana buƙatar adadin "mai" da ake kira ruwa.
Idan muka shaƙa, muka yi gumi, muka yi fitsari, muka yi bayan gida, jikinmu yana rasa ruwa akai-akai. Don haka muna buƙatar sake cika wannan asarar. In ba haka ba, ayyukan jikinmu za su lalace.
Gabaɗaya, ga wasu daga cikin manyan abubuwan da ruwa ke yi a jikinmu:
- Yana daidaita zafin jiki: Ruwa yana sanyaya jiki ta hanyar gumi.
- Yana kiyaye idanu, hanci, da baki da danshi: Yana hana su bushewa.
- Yana kare gabobin ciki da kyallen jiki: yana aiki kamar matashin kai.
- Yana jigilar sinadarai masu gina jiki da iskar oxygen zuwa ƙwayoyin halitta: Wannan yana da mahimmanci ga jiki don samun kuzarin da yake buƙata.
- Yana sauƙaƙa aikin haɗin gwiwa: Yana taimaka wa haɗin gwiwa su motsa cikin sauƙi ta hanyar shafa musu man shafawa.
- Yana kawar da sharar jiki: Ruwa yana taimakawa wajen tace sharar ta cikin kodan a matsayin fitsari.
- Yana taimaka wa jiki wajen shan ma'adanai da sauran sinadarai masu gina jiki ta hanyar narkar da su.
Likitoci kan ce ya kamata a sha kofuna 8 na ruwa a rana. Amma sabuwar shawarar ita ce a "sha idan kina jin ƙishirwa." Amma idan kina motsa jiki sosai, kina da juna biyu, kina shayarwa, ko kuma kina da wasu matsalolin lafiya, kina iya buƙatar ruwa fiye da yadda aka saba. Ya fi kyau ki yi magana da likitanki game da wannan.
Yanayi mai haɗari na rashin ruwa
Rashin ruwa, ko kuma "(Rashin ruwa),'' yanayi ne da ke faruwa idan muka rasa ruwa fiye da yadda muke sha. Wannan ba abu ne da za a ɗauka da wasa ba.
Rashin ruwa na iya faruwa ne sakamakon dalilai kamar amai, gudawa, zazzabi, kamuwa da cuta iri-iri, da kuma rashin shan isasshen ruwa a lokacin zafi ko motsa jiki.
Menene alamun bushewar ruwa?
Alamomin bushewar jiki sun ɗan bambanta ga manya da yara ƙanana. Yana da muhimmanci a san da wannan.
| Halayen manya | Halayen ƙananan yara/jarirai |
|---|---|
| Ƙishi mai tsanani na ruwa | Busasshen baki da harshe |
| Rage yawan fitsari | Babu hawaye lokacin kuka |
| Fitsari mai launin rawaya/lemu mai duhu | Ba a taɓa shafa diaper ɗin da ya jike sama da awanni 3 ba |
| Gajiya da gajiya mai yawa | Idanu ko kunci da suka faɗi |
| Juyawar kai (vertigo) | Fontanelle da ya faɗi (tabo mai laushi a saman kai) |
| Ruɗani | Kullum rashin natsuwa ko barci |
Idan kana da waɗannan alamomin, musamman a ƙaramin yaro, ka nemi likita nan da nan. Idan akwai rashin ruwa sosai, za ka iya buƙatar zuwa Sashen Kula da Gaggawa na Asibiti (ETU).
Idan ba a yi maganin rashin ruwa ba, rashin ruwa a jiki na iya haifar da mummunan yanayi kamar kamuwa da cutar fitsari, toshewar koda ko gazawar koda, farfadiya, ƙarar jini, da kuma raunin zafi.
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Yawanci, kusan kashi 80% na buƙatar ruwan da muke buƙata a kullum yana fitowa ne daga abin da muke sha. Wannan yana nufin abubuwa kamar ruwa, shayi, da ruwan 'ya'yan itace. Amma sauran kashi 20% na abincin da muke ci ne. Don haka idan muka manta shan ruwa, cin irin waɗannan nau'ikan abinci zai iya zama babban taimako.
Ga wasu irin waɗannan abinci masu kyau waɗanda ke ɗauke da ruwa mai yawa.
| Abinci | Kashi na ruwa (kimanin) | Ƙarin fa'idodi |
|---|---|---|
| Kokwamba | kashi 95% | Ƙarancin kalori. Mai wadataccen fiber, bitamin K, da bitamin A. |
| Kankana | Kashi 92% | Kamar yadda sunansa ya nuna, 'ya'yan itace ne da ke cike da ruwa kuma yana da wadataccen sinadarin antioxidants. |
| Tumatir | Kashi 94% | Ya ƙunshi wani abu mai ƙarfi na hana tsufa da ake kira lycopene. Ya dace da salati, curry, da komai. |
| Letas | kashi 95% | Yana taimakawa wajen ƙarfafa ƙashi, inganta gani, da kuma taimakawa wajen barci. |
| Selari | kashi 95% | Yana da ƙarancin kalori sosai kuma yana da wadataccen fiber, wanda ke taimakawa wajen daidaita nauyi. |
| Apples | 86% | Mai wadataccen sinadarin fiber da bitamin da ke da amfani ga lafiyar jiki. |
| Peaches | 88% | Mai wadataccen bitamin C da A. Haka kuma yana da kyau sosai ga lafiyar fata. |
| Zucchini | kashi 95% | Yana sarrafa yunwa saboda yana da wadataccen sinadarin fiber. Yana da ƙarancin kalori. |
| Watercress | kashi 95% | Ana ɗaukarsa a matsayin kayan lambu mai "ƙarfi" wanda ke da ƙimar abinci mai yawa. |
| Miya | Kashi 90%+ | Miyar da aka yi da tafasasshen nama ko kayan lambu. Hanya ce mai kyau ta sanya ruwa a jiki. |
Yana da sauƙi a ƙara waɗannan abincin a cikin abincin yau da kullun. Ƙara latas, tumatir, da yanka kokwamba a cikin sandwich ɗin karin kumallo. Yi salatin kokwamba tare da shinkafa don abincin rana. Ku ci ɗan kankana ko apple a matsayin 'ya'yan itace da rana. Ku sha miyar kayan lambu da daddare. Da ƙananan canje-canje kamar waɗannan, za ku iya samun ruwan da jikinku ke buƙata cikin sauƙi.
Saƙon Ɗauka Gida
- Ruwa yana da mahimmanci ga jikinka don yin aiki yadda ya kamata. Kar ka manta da shan ruwa duk lokacin da kake jin ƙishirwa.
- Baya ga shan ruwa, ƙara abinci mai wadataccen ruwa kamar su kokwamba, kankana, da tumatir a cikin abincinka. Waɗannan suna da daɗi kuma suna da gina jiki.
- Ka kula da alamun rashin ruwa, kamar ƙishirwa mai yawa, raguwar fitsari, duhun fitsari, da gajiya.
- Idan ka ga alamun bushewar jiki, musamman a cikin ƙananan yara, kada ka yi watsi da shi. Ka ga likita nan da nan.
- Daidaitaccen abinci da kuma isasshen ruwa suna da matuƙar muhimmanci ga rayuwa mai kyau.
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