Ua haʻi ʻia mai iā kākou a pau mai ko kākou wā liʻiliʻi mai e pono kākou e inu i ka liʻiliʻi he 8 mau aniani wai i ka lā. Ua haʻi pinepine aku paha kou mau mākua, nā kumu, a me kou mau kumu kula iā ʻoe i kēia. Akā, he ʻoiaʻiʻo anei kēia no nā kānaka a pau? He ʻoiaʻiʻo anei e inu ana nā kānaka a pau i 8 mau aniani wai i ka lā? I ka ʻōlelo maʻalahi, ʻo ka pane ʻo 'ʻaʻole'. ʻO ka nui o ka wai e pono ai kou kino e pili ana i nā kumu he nui, me kou makahiki, kou pae hana, a me ke aniau. No laila, i kēia lā, e kamaʻilio kākou e pili ana i kēia, pehea e inu ai i ka wai e kūpono iā ʻoe.
No ke aha he mea nui ka wai no ko kākou kino?
E noʻonoʻo wale, ma kahi o 60% o ke kaumaha o kou kino he wai. ʻO ia hoʻi, he mea nui ka wai no kēlā me kēia kaʻina hana a me kēlā me kēia ʻāpana o ko kākou kino. Ua like ia me ka ʻaila no ke kaʻa.
I ka ʻōlelo maʻalahi, hana ka wai i nā mea nui he nui i loko o ko mākou kino, e like me:
- Hoʻopau ia i nā mea ʻawahia mai ko mākou mau kino.
- Lawe mākou i nā meaolaola i ka meaʻai a mākou e ʻai ai i loko o ko mākou mau pūnaewele.
- He uluna ia no ko kākou mau hono a pale iā lākou.
- Kōkua ia iā mākou e hoʻoheheʻe i ka meaʻai a mākou e ʻai ai.
Inā ʻaʻole ʻoe e inu i ka wai lawa, hiki iā ʻoe ke maloʻo . ʻO ke ʻano kēia, ʻaʻole lawa ka wai o kou kino. ʻOiai hiki i ka maloʻo maʻamau ke hana i nā hōʻailona e like me ka luhi a me ke poʻo, hiki ke loaʻa nā maʻi koʻikoʻi e like me ka poniuniu, ka huikau, a me nā hopu ʻana . No laila, he mea nui e inu i ka wai lawa i kēlā me kēia lā.
No laila, ehia ka wai e pono ai iā kākou i kēlā me kēia lā?
ʻO kēlā mea '8 aniani' a mākou i kamaʻilio ai ma mua, ʻaʻole ia he kānāwai maoli. He alakaʻi maʻamau wale nō ia. ʻOkoʻa ka nui o ka wai e pono ai kēlā me kēia kanaka. Eia nō naʻe, ua hāʻawi ka Institute of Medicine (IOM) i kekahi mau ʻōlelo aʻoaʻo e pili ana i kēia.
| Kanaka | Ka nui o ka wai i manaʻo ʻia no kēlā me kēia lā |
|---|---|
| No nā kāne | Ma kahi o 13 kīʻaha (ma kahi o 3 lita) |
| No nā wāhine | Ma kahi o 9 kīʻaha (ʻoi aku ma mua o 2 lita) |
| Nā makuahine hāpai | Ma kahi o 10 mau kīʻaha |
| Nā makuahine hānai waiū | Ma kahi o 12 mau kīʻaha |
ʻAʻole wale ka wai āu e inu ai i loko o kēia mau nui, akā, ʻo ka wai hoʻi i loko o nā mea e like me ke kī, ke kope , nā mea inu huaʻai , a me ka sopa. Akā, e kamaʻilio kākou e pili ana i kēlā ma hope.
ʻO ka mea nui loa, ʻaʻole e hopohopo nui e pili ana i kēia mau helu. ʻOi aku ka maikaʻi o ka hoʻolohe ʻana i kou kino.
Inā ʻoe e hana nui ana i ka hoʻoikaika kino e hoʻoulu ai iā ʻoe i ka hou , a inā ʻoe e hana ana i ka wela, pono ʻoe e inu i ka wai ma mua o ka maʻamau. Pono nō hoʻi ʻoe e inu i ka wai hou ke loaʻa iā ʻoe kahi maʻi e like me ke kuni, ka luaʻi ʻana , a i ʻole ka maʻi pākī , no ka mea, ua nalowale ka nui o ka wai i kou kino.
Hoʻomaopopo Kūikawā: Inā loaʻa iā ʻoe ka hāʻule ʻana o ka puʻuwai a i ʻole kekahi mau maʻi puʻupaʻa, pono paha ʻoe e kaupalena i ka nui o ka wai āu e inu ai i kēlā me kēia lā. No laila, inā loaʻa iā ʻoe kekahi o kēia mau maʻi, e kamaʻilio me kāu kauka e pili ana i ka nui kūpono iā ʻoe.
Pehea e hāʻawi ai i ka wai i nā keiki liʻiliʻi?
ʻOkoʻa ka nui o ka wai e pono ai nā pākeke a me nā keiki ma muli o nā kumu e like me ka makahiki, ke kaumaha, ke ʻano o kā lākou hana, a me ke aniau.
- I ka awelika, pono nā keiki a me nā ʻōpio ma waena o 6 a me 8 kīʻaha wai i ka lā.
- Pono kahi keiki ma waena o nā makahiki 1-3 i 4 kīʻaha wai i ka lā.
- Pono kahi keiki ma waena o 4-8 mau makahiki i 5 kīʻaha.
Ke pāʻani nei nā keiki, he mea maikaʻi ke hāʻawi iā lākou i ka hapalua a ʻelua paha kīʻaha wai e inu i kēlā me kēia 15-20 mau minuke.
ʻO ka mea nui loa: Nā pēpē ma lalo o 6 mahina
Mai hāʻawi i ka wai maʻemaʻe i nā pēpē ma lalo o 6 mahina no kekahi kumu.He ʻuʻuku loa ka ʻōpū o kahi pēpē. Inā hāʻawi ʻoe iā lākou i ka wai, e piha kēlā ʻōpū liʻiliʻi i ka wai. A laila e nalowale lākou i kahi e inu ai i ka waiū umauma a i ʻole ka waiū waiū, he mea nui ia no ko lākou ulu ʻana. No laila, loaʻa i ka pēpē nā wai a pau e pono ai lākou mai ka waiū umauma a i ʻole ka waiū waiū.
Hiki iā ʻoe ke hoʻemi maoli i ke kaumaha ma ka inu ʻana i ka wai?
He nīnau kēia a ka poʻe he nui e nīnau ai. ʻAe, aia kekahi mau hōʻike e hiki i ka inu ʻana i ka wai ke kōkua i ke kaʻina hana hōʻemi kaumaha. Eia ke ʻano:
- Hoʻolalelale i ka metabolism: Ke inu ʻoe i ka wai, ʻoiai ka wai anuanu, pono kou kino e hoʻolilo i ka ikehu keu e lawe mai i ka mahana o ke kino. Hiki i kēia ke kōkua iā ʻoe e puhi i nā calorie me ka wikiwiki iki.
- Hāʻawi i kahi manaʻo o ka piha: Hōʻike kekahi mau noiʻi e hōʻemi ana ka inu ʻana i ʻelua kīʻaha wai ma mua o ka ʻai ʻana i ka ʻai ma kahi o 22%.
- He pani no nā mea inu calorie kiʻekiʻe: Ke inu ʻoe i ka wai ma kahi o nā mea inu kō, soda, a me nā mea inu huaʻai, hiki iā ʻoe ke hōʻemi nui i ka nui o nā calorie pono ʻole āu e hoʻopau ai i kēlā me kēia lā. No ka mea, ʻaʻohe calorie o ka wai.
Akā e hoʻomanaʻo, ʻaʻole hiki iā ʻoe ke lilo i ka nui o ke kaumaha ma ka inu ʻana i ka wai wale nō. Akā, ʻo ka inu ʻana i ka nui o ka wai me ka ʻai olakino a me ka hoʻoikaika kino e kōkua nui iā ʻoe e hoʻokō i kāu mau pahuhopu.
He aha ka hopena inā inu ʻoe i kēia mau mea ma kahi o ka wai?
ʻAʻole wale ka wai i loko o kāu wai e lawe ai i kēlā me kēia lā, akā, ʻo nā mea inu a me nā meaʻai ʻē aʻe kekahi. Akā, aia kekahi mau mea e pono ai ʻoe e makaʻala.
| ʻAno inu | He aha e ʻike ai |
|---|---|
| Kofe a me ke kī | ʻOiai hāʻawi kēia i ka wai, hiki i ka caffeine ke hoʻoulu i ke kino e hoʻokuʻu i ka mimi hou aku. No ke kanaka olakino, ʻaʻole pilikia ka 2-4 kīʻaha kofe i ka lā. Akā inā manaʻo ʻoe i ka haʻalulu, e hōʻemi. |
| ʻAila | ʻOiai he wai ko nā mea e like me ka pia a me ka waina, hiki i kēia mau mea ke hoʻonui i ka nalowale o ka wai mai ke kino a alakaʻi i ka maloʻo. |
| Nā Mea Inu Haʻuki | Kōkua ia i ka hoʻololi ʻana i nā electrolytes i nalowale ma o ka hou i ka wā o ka hoʻoikaika kino ikaika. Eia nō naʻe, hiki ke kiʻekiʻe i ke kō a me nā calorie. E heluhelu i ka lepili a hoʻohana wale i ka wā e pono ai. |
| Nā Mea Inu Ikaika | He ʻokoʻa kēia mai nā mea inu haʻuki. Loaʻa iā lākou ka nui o ke kō a me ka caffeine. ʻAʻole ʻōlelo ʻia no nā keiki a me nā ʻōpio. |
| Nā meaʻai i kiʻekiʻe i ka wai | ʻOi aku ka wai o nā huaʻai a me nā mea kanu e like me nā kukama, ka letus, a me ka wai meli ma mua o 90%. Maikaʻi nō hoʻi nā sopa a me nā paila. |
He aha ka mea e hana ai inā inu nui ʻoe i ka wai? (Water Intoxication)
He mea kākaʻikahi loa no kahi kanaka makua olakino ke inu nui i ka wai me kahi papaʻai maʻamau, akā hiki nō ke hana ia.
Inā inu nui ʻoe i ka wai i ka manawa hoʻokahi, akā ʻaʻole hiki i kou mau puʻupaʻa ke hoʻopau i ka wai keu, hiki iā ʻoe ke loaʻa i kahi maʻi i kapa ʻia ʻo hyponatremia . I ka ʻōlelo maʻalahi, lilo nā minelala e like me ka sodium i loko o ke koko i hoʻoheheʻe ʻia, e hoʻohaʻahaʻa ana i nā pae sodium. Hiki i kēia ke hoʻoweliweli i ke ola. He ʻoiaʻiʻo loa kēia no nā mea pāʻani e holo ana i nā mamao lōʻihi, e like me nā marathon.
Inā loaʻa iā ʻoe ka maʻi thyroid, nā puʻupaʻa, ke akepaʻa, a i ʻole ka maʻi puʻuwai, a i ʻole ke lawe nei ʻoe i nā lāʻau lapaʻau e like me kekahi mau lāʻau hoʻomaha ʻeha (NSAID) a me kekahi mau antidepressants, e nīnau i kāu kauka e pili ana i ka nui o ka wai kūpono nāu.
Pehea e ʻike ai au inā ua lawa kaʻu inu ʻana i ka wai?
ʻElua ala maʻalahi e hana ai i kēia.
1. Ke makewai mau nei ʻoe? Inā ʻaʻole ʻoe e makewai mau i nā manawa a pau, ʻo ia hoʻi ke inu nei ʻoe i ka wai lawa.
2. He aha ke kala o kou mimi? Inā he melemele māmā a moakāka paha kou mimi, he hōʻailona maikaʻi kēlā. Inā he melemele ʻeleʻele a ʻalani paha, ʻo ia hoʻi, pono ʻoe e inu hou aku i ka wai.
Leka Lawe-Home
- ʻAʻole pili ke kānāwai "8 kīʻaha wai i ka lā" i nā kānaka a pau. E loli ana ka nui āu e pono ai ma muli o kou makahiki, ka pae hana, a me ke kūlana olakino.
- E hoʻolohe i kou kino. E inu i ka wai ke make wai ʻoe. E makaʻala i ke kala o kou mimi.
- Mai hāʻawi i ka wai maʻemaʻe i nā pēpē ma lalo o 6 mahina. Loaʻa iā lākou ka wai a pau a lākou e pono ai mai ka waiū umauma a i ʻole ka waiū waiū.
- He hana maikaʻi loa ka inu ʻana i ka wai ma kahi o nā mea inu kō no ke olakino a me ka kaohi kaumaha.
- Inā loaʻa iā ʻoe kahi maʻi olakino mau loa e like me ka maʻi puʻuwai a i ʻole ka maʻi puʻupaʻa, e ʻoluʻolu e nīnau i kāu kauka e pili ana i ka nui o ka wai āu e inu ai i kēlā me kēia lā.
Wai, wai, wai i kēlā me kēia lā, maloʻo, ola olakino, pohō kaumaha, hydration, lawe wai, wathura, maloʻo, meaʻai
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