Funso lomwe anthu ambiri amafunsa ndi kuganiza nthawi zambiri ndi lakuti, “ Ndiyenera kumwa madzi angati patsiku ?” Ena amati muyenera kumwa magalasi 8 a madzi. Ena amati mukufunika madzi ochulukirapo. Kodi zoona zake ndi ziti? Kodi aliyense amafunikira madzi ofanana? Tiyeni tikambirane za izi lero, komanso mwachidule.
N’chifukwa chiyani madzi ndi ofunikira kwambiri m’thupi lathu?
Kodi mukudziwa kuti 60% ya kulemera kwa thupi lanu, ndiko kuti, kuposa theka, ndi madzi? Tangoganizani, chiwalo chilichonse ndi selo lililonse m'thupi lathu sizingagwire ntchito popanda madzi.
Mwachidule, nazi zina mwa zinthu zomwe madzi amachita m'thupi lathu:
- Zimachotsa poizoni m'ziwalo zathu.
- Zakudya zomwe zili m'chakudya chomwe timadya zimapita ku maselo.
- Zimateteza mafupa athu ndipo zimathandiza kuti agwire ntchito.
- Zimatithandiza kugaya chakudya chomwe timadya.
Chifukwa cha ntchito zonsezi zofunika, ngati thupi lanu sililandira madzi okwanira, mukhoza kusowa madzi okwanira m'thupi. Kusowa madzi m'thupi kumachitika pamene thupi lanu lilibe madzi okwanira. Ngati vutoli likukula kwambiri, mungamve chizungulire, kusokonezeka, komanso kugwidwa ndi khunyu . Chifukwa chake, ndikofunikira kwambiri kupatsa thupi lanu madzi okwanira tsiku lililonse.
Ndiye mukufuna madzi angati patsiku?
Tonse tamva kuti magalasi 8 a madzi patsiku ndi lingaliro labwino. Koma zoona zake n'zakuti, kuchuluka kwa madzi omwe mukufuna kumasiyana malinga ndi munthu. Zimatengera zinthu zambiri, kuphatikizapo zaka zanu, kukula kwa thupi lanu, kuchuluka kwa masewera olimbitsa thupi omwe mumachita, komanso kutentha kwa nyengo.
Komabe, tingagwiritse ntchito mfundo ngati izi ngati chitsogozo chachikulu.
| Munthu | Kumwa madzi tsiku lililonse komwe kumalimbikitsidwa |
|---|---|
| Kwa amuna | Pafupifupi makapu 13 (pafupifupi malita 3) |
| Kwa akazi | Pafupifupi makapu 9 (oposa malita awiri) |
| Amayi oyembekezera | Pafupifupi makapu 10 |
| Amayi oyamwitsa | Pafupifupi makapu 12 |
| Ana ndi ana aang'ono | Pakati pa makapu 6 ndi 8 |
Ngati mukugwira ntchito panja tsiku lowala, kusewera masewera, kapena kuchita chilichonse chomwe chimakupangitsani thukuta, muyenera kumwa madzi ochulukirapo kuposa amenewa. Mofananamo, ngati mukusanza , mukutsegula m'mimba (kuvutika m'mimba), kapena muli ndi matenda a malungo, muyenera kumwa madzi ochulukirapo nthawi imeneyo chifukwa thupi lanu likutaya madzi ambiri.
Koma kumbukirani, ngati muli ndi vuto monga kulephera kwa mtima kapena matenda ena a impso , mungafunike kuchepetsa madzi omwe mumamwa. Choncho ndi bwino kulankhula ndi dokotala wanu za kuchuluka koyenera kwa inu.
Kodi muyenera kupatsa bwanji ana aang'ono madzi?
Mofanana ndi akuluakulu, kuchuluka kwa madzi omwe ana aang'ono amafunikira kumasiyana malinga ndi zinthu monga zaka zawo, kulemera kwawo, jenda lawo, momwe amachitira zinthu, komanso nyengo yomwe amakhala.
Pa avareji, makanda ndi ana aang'ono amafunika makapu 6-8 a madzi patsiku. Ndibwinonso kudya zipatso ndi ndiwo zamasamba zomwe zili ndi madzi ambiri (monga mavwende ndi nkhaka).
- Ana aang'ono azaka zapakati pa 1 ndi 3 ayenera kupatsidwa makapu pafupifupi 4 a madzi patsiku.
- Ana azaka zapakati pa 4-8 amafunikira makapu pafupifupi 5 a madzi patsiku.
- Ana akamasewera kapena kuchita masewera olimbitsa thupi, cholinga chabwino ndikuwapangitsa kumwa theka la kapu mpaka makapu awiri a madzi mphindi 15-20 zilizonse .
Chofunika kwambiri: Samalirani ana osakwana miyezi 6!
Chokhacho chosiyana ndi lamuloli ndi makanda osakwana miyezi 6. Musapatse mwana wosakwana miyezi 6 madzi okha. Mimba ya mwana ( mimba)) ndi kakang'ono ngati dzira. Choncho ngati mungopatsa madzi, malo m'mimba yaying'onoyo adzatengedwa ndi mkaka wa m'mawere kapena mkaka wa m'mawere. Mkaka umenewo uli ndi ma calories ndi michere yofunika kwambiri pakukula kwa mwana. Choncho si bwino kuti mwana atenge malo amenewo.
Kodi kumwa madzi kumakuthandizanidi kuchepetsa thupi?
Anthu ambiri amakhulupirira kuti kumwa madzi kungakuthandizeni kuchepetsa thupi . Pali zoona zake pankhani iyi. Nazi zifukwa zingapo zomwe zimayambitsa izi:
1. Zimathandizira kagayidwe ka thupi lanu mofulumira: Mukamwa madzi, makamaka madzi ozizira, thupi lanu liyenera kugwiritsa ntchito mphamvu zambiri kuti madziwo afike kutentha kwa thupi. Mphamvu imeneyi ikagwiritsidwa ntchito, kagayidwe ka thupi lanu kamawonjezeka ndipo mumatentha ma calories ambiri.
2. Zimakupangitsani kumva kukhuta: Kafukufuku waung'ono adapeza kuti anthu omwe amamwa magalasi awiri amadzi asanadye amadya pang'ono ndi 22%. Choncho izi zingathandize kuchepetsa kudya kwambiri.
3. Cholowa m'malo mwa zakumwa zokhala ndi ma calories ambiri: Zakumwa zokhala ndi shuga, madzi a zipatso, ndi soda zomwe timamwa zimakhala ndi shuga wambiri komanso ma calories ambiri. Ngati mumakhala ndi chizolowezi chomwa madzi opanda ma calories ambiri, mutha kuchepetsa kwambiri kuchuluka kwa ma calories osafunikira omwe mumawonjezera m'thupi lanu tsiku lililonse.
Koma kumbukirani kuti kumwa madzi okha sikungakupangitseni kuchepetsa thupi kwambiri. Komabe, kumwa madzi monga gawo la moyo wathanzi kungathandize kwambiri kuchepetsa thupi.
Kodi chilichonse chimene timamwa chimawerengedwa ngati 'madzi'?
Kuchuluka kwa madzi omwe muyenera kumwa patsiku sikuphatikizapo madzi omwe mumamwa okha, komanso zakumwa zina ndi zakudya. Komabe, pali madzi ena omwe tiyenera kusamala nawo.
| Mtundu wamadzimadzi | Zoyenera kudziwa |
|---|---|
| Khofi ndi tiyi | Ngakhale izi zimapereka madzi, zimatha kuwonjezera kukodza pang'ono chifukwa cha caffeine yomwe ilimo. Munthu wathanzi amatha kumwa makapu pafupifupi 2-4 a khofi patsiku popanda vuto lililonse. |
| Mowa | Ngakhale zinthu monga mowa ndi vinyo zili ndi madzi, kwenikweni zimawonjezera kukodza ndi kuwononga madzi m'thupi. |
| Zakumwa Zamasewera | Izi zili ndi madzi, chakudya, ndi ma electrolyte. Zimathandiza kubwezeretsa mchere womwe umatayika chifukwa cha thukuta panthawi yochita masewera olimbitsa thupi kwambiri. Komabe, zambiri mwa izo zimakhala ndi shuga wambiri komanso ma calories ambiri. Choncho yang'anani chizindikirocho musanagwiritse ntchito. |
| Zakumwa Zamphamvu | Izi ndi zosiyana ndi zakumwa zamasewera. Zili ndi shuga wambiri komanso zinthu zolimbikitsa (monga caffeine). Madokotala samalimbikitsa izi kwa ana ndi achinyamata. |
| Zakudya zina | Zipatso ndi ndiwo zamasamba monga nkhaka, letesi, ndi mavwende zili ndi madzi opitilira 90%. Supu ndi gravies zimaperekanso madzi. |
Kodi chimachitika ndi chiyani ngati mumwa madzi ambiri?
Sizachilendo kwa munthu wamkulu wathanzi kukhala ndi vuto la kumwa madzi ambiri, koma zimatha kuchitika.
Ngati mumwa madzi ambiri nthawi imodzi ndipo impso zanu sizingathe kuchotsa madzi ochulukirapo mwachangu, mutha kukhala ndi vuto lotchedwa hyponatremia . Mwachidule, kuchuluka kwa mchere monga sodium m'magazi kumachepa pamene madzi asungunuka. Izi zimapangitsa maselo m'thupi lanu kutupa. Ili ndi vuto lalikulu lomwe lingakhale pachiwopsezo. Anthu monga othamanga marathon ali pachiwopsezo chachikulu.
Zizindikiro zodziwika bwino za vutoli ndi izi:
- Chisokonezo
- Kusanza
- Kusanza
Ngati muli ndi vuto lililonse mwa matenda awa, onetsetsani kuti mwaonana ndi dokotala kuti akuuzeni kuchuluka kwa madzi omwe muyenera kumwa:
- Matenda a chithokomiro
- Matenda a impso, chiwindi, kapena mtima
- Ngati mukumwa mankhwala omwe amachititsa kuti madzi asungidwe, monga NSAIDs (mankhwala ochepetsa ululu) ndi mankhwala ena oletsa kuvutika maganizo
Ndingadziwe bwanji ngati ndikumwa madzi okwanira?
Pali njira ziwiri zosavuta zochitira izi. Mutha kuganizira izi nokha.
Kodi nthawi zambiri simumva ludzu? Kodi mkodzo wanu ulibe mtundu kapena wachikasu pang'ono? Ngati yankho lanu pa mafunso onsewa ndi "inde," mwina mukumwa madzi okwanira.
Zinthu ziwiri zosavuta izi zingakupatseni lingaliro lalikulu la thanzi lanu.
Uthenga Wopita Nawo Kunyumba
- Madzi ndi ofunikira pa ntchito iliyonse m'thupi lanu, choncho ndikofunikira kwambiri kumwa madzi okwanira tsiku lililonse.
- Palibe kuchuluka koyenera kwa madzi kwa aliyense. Kumasiyana malinga ndi msinkhu wanu, kuchuluka kwa zochita zanu, komanso thanzi lanu. Nthawi zambiri, pafupifupi malita atatu ndi omwe amalimbikitsidwa kwa amuna ndi malita awiri kwa akazi.
- Ngati simukumva ludzu kawirikawiri ndipo mkodzo wanu ndi wachikasu pang'ono, mwina mukumwa madzi okwanira.
- Matenda ena (monga matenda a mtima kapena impso) amafunika kuchepetsa madzi m'thupi, choncho ngati mukukayikira, nthawi zonse funsani dokotala wanu.
- Pewani kupatsa ana osakwana miyezi 6 madzi okha. Amapeza madzi onse omwe amafunikira kuchokera mu mkaka wa m'mawere kapena mkaka wa m'mawere.
- Kumwa madzi ambiri (kuledzera ndi madzi) kungakhale koopsa, koma n’kosowa kwambiri.
Madzi, madzi a tsiku ndi tsiku, thanzi, kutaya madzi m'thupi, kuchepetsa thupi, moyo wathanzi, zakudya, kumwa madzi, kutaya madzi m'thupi, hyponatremia, malangizo azaumoyo, madzi a tsiku ndi tsiku
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