Tose takaudzwa kubva tichiri vadiki kuti tinofanira kunwa magirazi masere emvura pazuva. Vabereki vako, vadzidzisi, uye kunyange vadzidzisi vako vechikoro vangangodaro vakakuudza izvi nguva dzese. Asi izvi ndezvechokwadi kune wese munhu here? Ichokwadi here kuti munhu wese anonwa magirazi masere emvura pazuva? Muchidimbu, mhinduro ndeyekuti 'kwete'. Huwandu hwemvura hunodiwa nemuviri wako hunoenderana nezvinhu zvakawanda, kusanganisira zera rako, nhanho yekushanda kwako, uye mamiriro ekunze. Saka nhasi, ngatitaurei nezveizvi chaizvo, maitirwo ekunwa mvura inokukodzera.
Amount of water to drink
Know the amount of water needed per day based on weight, activity and climate
Sei mvura ichikosha zvikuru kumiviri yedu?
Chimbofungai, inenge 60% yehuremu hwemuviri wenyu imvura. Izvi zvinoreva kuti mvura inokosha pakuita kwese kwese uye sero rega rega mumuviri wedu. Zvakafanana nepeturu yemotokari.
Zvichitaurwa zviri nyore, mvura inoita zvinhu zvakawanda zvinokosha mumuviri wedu, zvinosanganisira:
- Inobvisa chepfu munhengo dzedu.
- Tinotakura zvinovaka muviri zviri muchikafu chatinodya mumasero edu.
- Inoshanda sechitsigiro chemapfupa edu uye inoadzivirira.
- Zvinotibatsira kugaya chikafu chatinodya.
Kana ukasanwa mvura yakakwana, unogona kupera mvura mumuviri . Izvi zvinoreva kuti muviri wako hauna mvura yakakwana. Kunyange zvazvo kupera mvura mumuviri kunogona kukonzera zviratidzo zvakaita sekuneta nemusoro, zvirwere zvakakomba zvakaita sedzungu, kuvhiringidzika, uye pfari zvinogona kuitika. Saka, zvakakosha kunwa mvura yakakwana zuva rega rega.
Saka tinoda mvura yakawanda sei pazuva?
Chinhu ichocho che 'magirazi masere' chatakataura nezvacho kare hachisi mutemo chaiwo. Ingori gwara rekushandisa. Huwandu hwemvura hunodiwa nemunhu mumwe nemumwe hwakasiyana. Zvisinei, Institute of Medicine (IOM) yakapa mamwe mazano nezveizvi.
| Munhu | Zvinokurudzirwa kunwa mvura zuva nezuva |
|---|---|
| Varume | Makapu angangoita gumi nematatu (anenge marita matatu) |
| Vakadzi | Makapu angangoita mapfumbamwe (anodarika marita maviri) |
| Madzimai ane pamuviri | Makapu angangoita gumi |
| Vanaamai vanoyamwisa | Makapu angangoita gumi nemaviri |
Huwandu uhu hunosanganisira kwete mvura yaunonwa chete, asiwo mvura iri muzvinhu zvakaita setii, kofi , zvinwiwa zvemichero , uye soup. Asi tichazotaura nezvazvo gare gare.
Chinhu chinonyanya kukosha kusanyanya kunetseka nezvenhamba idzi. Zvakanaka kuteerera muviri wako.
Kana uri kuita maekisesaizi akawanda anokudikitira , kana kuti uri kurovedza muviri pakupisa, uchafanira kunwa mvura yakawanda kupfuura yawagara uchiita. Unofanirawo kunwa mvura yakawanda kana uine chirwere chakadai sefivha, kurutsa , kana manyoka , sezvo muviri wako uchirasikirwa nemvura yakawanda.
Ziva Zvakakosha: Kana uine chirwere chemwoyo kana zvimwe zvirwere zveitsvo, ungangoda kuderedza huwandu hwemvura yaunonwa pazuva. Saka, kana uine chimwe chezvirwere izvi, iva nechokwadi chekutaura nachiremba wako nezvehuwandu hwakakunakira.
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Check Availability →Unofanira kupa vana vadiki mvura sei?
Huwandu hwemvura hunodiwa nevakuru nevana hunosiyana zvichienderana nezvinhu zvakaita sezera, huremu, kuti vanoshanda zvakadii, uye mamiriro ekunze.
- Paavhareji, vana nevechidiki vanoda makapu emvura ari pakati pe6 ne8 pazuva.
- Mwana ari pakati pemakore 1-3 anoda makapu mana emvura pazuva.
- Mwana ane makore ari pakati pe4-8 anoda makapu mashanu.
Kana vana vachitamba, zvakanaka kuvapa hafu yekapu kana maviri emvura kuti vanwe maminetsi gumi nemashanu kusvika makumi maviri ega ega.
Chinonyanya kukosha: Vacheche vari pasi pemwedzi mitanhatu
Musape vacheche vari pasi pemwedzi mitanhatu mvura isina kuchena chero chikonzero chipi zvacho.Dumbu remwana diki kwazvo. Kana ukamupa mvura, dumbu diki iroro rinozara nemvura. Ipapo vanorasikirwa nenzvimbo yekunwa mukaka wemuzamu kana mukaka wemushonga, izvo zvakakosha pakukura kwavo. Nokudaro, mwana anowana mvura yese yaanoda kubva mumukaka wemuzamu kana mukaka wemushonga.
Unogona here kuderedza uremu nekunwa mvura?
Uyu mubvunzo unobvunzwa nevanhu vazhinji. Ehe, pane humbowo hunoratidza kuti kunwa mvura kunogona kubatsira mukuderedza uremu. Heino maitiro:
- Zvinokurumidzisa kushandiswa kwesimba mumuviri: Paunonwa mvura, kunyanya mvura inotonhora, muviri wako unofanira kushandisa simba rakawanda kuti usvike pakupisa kwemuviri. Izvi zvinogona kukubatsira kupisa macalorie nekukurumidza.
- Zvinopa kunzwa kwekuguta: Dzimwe ongororo dzinoratidza kuti kunwa magirazi maviri emvura usati wadya kunoderedza kudya ne22%.
- Chinhu chinotsiva zvinwiwa zvine macalorie akawanda: Kana ukanwa mvura panzvimbo pezvinwiwa zvine shuga, soda, nezvinwiwa zvemichero, unogona kuderedza zvakanyanya huwandu hwemacalorie asina kufanira aunoshandisa pazuva. Nekuti mvura haina macalorie.
Asi yeuka kuti haugone kuderedza huremu hwakawanda nekunwa mvura chete. Asi kunwa mvura yakawanda pamwe chete nekudya zvine hutano uye kurovedza muviri zvinobatsira zvikuru pakuzadzisa zvinangwa zvako.
Chii chinoitika kana ukanwa zvinhu izvi pachinzvimbo chemvura?
Huwandu hwemvura yaunofanira kunwa pazuva hahusanganisiri mvura chete, asiwo zvimwe zvinwiwa nechikafu. Asi pane zvimwe zvinhu zvaunofanira kungwarira nazvo.
| Rudzi rwechinwiwa | Zvekuziva |
|---|---|
| Kofi netii | Kunyangwe izvi zvichipa mvura, caffeine inogona kukonzera kuti muviri ubvise weti yakawanda. Kune munhu ane hutano hwakanaka, makapu maviri kusvika mana ekofi pazuva harisi dambudziko. Asi kana uchinzwa kutya, deredza. |
| Doro | Kunyangwe zvinhu zvakaita sedoro newaini zvine mvura, izvi zvinogona kukonzera kuti mvura yakawanda irasikirwe mumuviri uye zvichiita kuti muviri ushaye mvura mumuviri. |
| Zvinwiwa zveMitambo | Inobatsira kutsiva maelectrolyte anorasika nekuda kwedikita panguva yekurovedza muviri kwakasimba. Zvisinei, inogona kunge iine shuga yakawanda nemacalorie. Verenga zvakanyorwa papepa uye shandisa chete kana zvichidikanwa. |
| Zvinwiwa Zvinopa Simba | Izvi zvakasiyana nezvinwiwa zvemitambo. Zvine shuga yakawanda necaffeine. Hazvikurudzirwi kuvana nevechidiki. |
| Zvikafu zvine mvura yakawanda | Michero nemiriwo zvakaita semagaka, lettuce, uye nwiwa zvine mvura inodarika 90%. Masobho nemiriwo zvakanakawo. |
Chii chinoitika kana ukanwa mvura yakawandisa? (Kudhakwa nemvura)
Kashoma kuti munhu mukuru ane hutano hwakanaka anwe mvura yakawandisa panguva yekudya kwake, asi zvinogona kuitika.
Kana ukanwa mvura yakawandisa panguva imwe chete, asi itsvo dzako dzisingagoni kubvisa mvura yakawandisa, unogona kuva nechirwere chinonzi hyponatremia . Zvichitaurwa zviri nyore, zvicherwa zvakaita sesodium muropa zvinodzikira, zvichiita kuti huwandu hwesodium muropa hudzikire zvine njodzi. Izvi zvinogona kuisa hupenyu panjodzi. Izvi zvinonyanya kuitika kune vatambi vanomhanya daro refu, senge marathon.
Kana uine chirwere chethyroid, itsvo, chiropa, kana chirwere chemwoyo, kana kuti uri kutora mishonga yakadai semamwe mishonga inoderedza marwadzo (NSAIDs) uye mimwe mishonga inorwisa kuora mwoyo, bvunza chiremba wako nezvehuwandu hwemvura hwakakodzera iwe.
Ndingaziva sei kana ndiri kunwa mvura yakakwana?
Pane nzira mbiri dziri nyore dzekuita izvi.
1. Unonzwa nyota nguva dzese here? Kana usinganzwe nyota nguva dzese, zvinoreva kuti pamwe uri kunwa mvura yakakwana.
2. Weti yako ine ruvara rwakaita sei? Kana weti yako yakatsvuka kana kuti yakajeka, chiratidzo chakanaka. Kana iri yero yakasviba kana orenji, zvinoreva kuti unofanira kunwa mvura yakawanda.
Mharidzo Yekuenda Nayo Kumba
- Mutemo wekuti "magirazi masere emvura pazuva" haushande kune wese munhu. Huwandu hwaunoda huchasiyana zvichienderana nezera rako, nhanho yekushanda, uye hutano hwako.
- Teerera muviri wako. Inwa mvura kana uchinzwa nyota. Ngwarira ruvara rweweti yako.
- Usambofa wapa vana vari pasi pemwedzi mitanhatu mvura isina kujeka. Vanowana mvura yese yavanoda kubva mumukaka wemuzamu kana mukaka wemukaka.
- Kunwa mvura pachinzvimbo chezvinwiwa zvine shuga itsika yakanaka kwazvo yehutano uye kudzora huremu.
- Kana uine chirwere chisingaperi chakadai sechirwere chemwoyo kana chirwere cheitsvo, iva nechokwadi chekubvunza chiremba wako nezvehuwandu hwemvura yaunofanira kunwa zuva nezuva.
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