Mumuviri wako une mvura yakawandisa kupfuura chero chimwe chinhu, anenge 60 muzana yehuwandu hwehuwandu hwemuviri wako. Mvura inobatsira kudzora muviri wekushisa, kutakura michero, uye inobatsira kubvisa tsvina. Zuva roga roga unorasikirwa nemvura kana uchifema, kusuruvara, kunyura, uye kusvibisa, uye kuti mvura inoda kuzadzikiswa.
Mvura Yakadini Unoda?
Mubvunzo mukuru ndedzipi mvura yakawandisa yaunoda kunwa zuva rimwe nerimwe? Kunyange zvazvo iri mubvunzo uri nyore, haina mhinduro iri nyore. Izvo zvinoenderana nezvimwe zvepakati pezvakatipoteredza uye zvepanyama zvinogona kuchinja zuva rimwe nerimwe. Uyewo, hazvisi mvura chete yaunonwa - inenge 20 muzana yemvura yako yekudya inobva kune zvokudya zvaunodya. Zvasara 80 kubva muzana zvinouya kubva kune zvinwiwa, kusanganisira mvura, kofi, tei, mukaka, uye chero chinhu chemvura.
The Institute of Medicine ye National Academy yakaongorora makore ekutsvakurudza uchapupu pamusoro pekudya kwakakwana kwemvura uye ine mazano anotevera:
- Varume: 13 makapu (anenge 10,5 makapu kubva kunwa)
- Vakadzi: 9 makapu (anenge makapu manomwe kubva kunwiwa)
- Vakadzi vane pamuviri: makapu 10 (anenge 8 makapu kubva kunwiwa)
- Vakadzi vanoyamwisa: makapu 13 (anenge 10,5 makapu kubva kunwa)
Unoziva Sei Kana Uri Kunwa Mvura Yakakwana?
Vanhu vakawanda vanogona kuverenga mvura yavo yekudya nokutarisa ruvara rwemuti. Kana uri kuwana mvura yakakwana, urinha yako ichave yakachenesa yellow, uye iwe uchazorora kakawanda pazuva. Urine ruvara harusi kushandira munhu wose. Kutora zvokudya zvekudya zvinowedzera riboflavin zvichaita kuti urini wako huve wakajeka, uye mamwe mishonga inogona kuchinja maruva emuti wako, zvakare. Uye kana uine matambudziko epiyo kana mamwe mamiriro ezvinhu akadai iwe unofanirwa kutaurira mushandi wako wehutano nezvehuwandu hwemvura kunwa.
1 - Kana Uri Wechechi
Chechitatu ndicho chido chokunwa chimwe chinhu. Inogona kukonzerwa nekurasikirwa kwehuwandu hwemvura mukati uye kumativi ose masero uye muropa. Chechitatu ndiyo nzira yemuviri wako wokuti unoda mvura kuti urege kunyura mvura.
Chitubu chine chimiro chekuita pamwe uye chinogona kukonzerwa nemakwenzi uye flavour, saka kungofunga nezvewaini yako inofarira kunogona kukuita nyota. Zvakakoshawo kuziva kuti vanhu vakwegura kazhinji vane zvinetso neanenyota uye havagoni kunzwa vaine nyota kunyange kana vachinaya mvura.
2 - Kana Iwe Uine Zvakaipa Breath uye Wakarara Muromo
Kune zvimwe zvinhu zvinogona kukonzera mhepo yakaipa kufanana nekudya anyanisi kana garlic. Asi chimwe chikonzero chinokonzerwa nekushaikwa kwemaitiro ekugadzirwa kwemazuva ose. Kunyange kunyorova muviri kunogona kuderedza mararamiro emvura kuitira kuti kana mweya wako wakaipa uchifambidzana nemuromo wakaoma, kunwa mvura yakawanda zuva rose kunogona kubatsira. Chengetedza girazi remvura pamubhedha wako wepamubhedha wekununurwa kweusiku, zvakare.
3 - Kana Usingafungi Zvakananga
Mvura inokosha muuropi inoshanda. Ongororo dzinoratidza kuti kurasikirwa kweaviri kubva muzana yemuviri wako mvura inogona kukonzera kuderera kwepfungwa, saka kana iwe une dambudziko kuisa pfungwa, inogona kunge iri nguva yekupedza mvura.
4 - Kana Uri Mushandi
Basa rinowedzera sekuita muviri kana basa remuviri rinogona kuwedzera huwandu hwemvura yakarashika kana iwe uchikurumidza. Zvakanakisisa kunwa zviviri kusvika kune zvitatu zvemvura kare basa rako risati ratanga uye kunwa nezvekombe imwe yemvura kwemaminitsi gumi nemashanu kana zvakadaro apo uri kushanda. Iwe unogona kuwedzera kunyange kana iwe uri kushanda kana kuti uchidzidzira mune kutonhora kwakanyanya.
5 - Kana Uri muHoto
Mvura inokosha pakugadzirisa utsi hwemuviri wako, saka kana iwe uri kunze kune zuva rinotonhora kana wakanamatira mukati musina mafungiro emhepo, iwe unoda mamwe mvura sezvo kupisa kunokuita kuti upikezve. Kunyange kana iwe usingashandisi, kupedza zuva iri mumamiriro ekushisa kwemajeri makumi mapfumbamwe-90 inogona kudarika kaviri yako inoda mvura. Uye kunyanya kana iwe uri muviri wakashanda.
6 - Kana Uri paNzvimbo Yakakwirira
Mhepo yakamanikidzwa inoderedzwa pamakwikwi akakwirira uye ichienzaniswa nekuva pagungwa, vanhu vanorarama pamakumbo mana vanowanzorasikirwa maawa masere anopfuura mamwe mvura zuva nezuva, kunyanya nekuda kwekuchinja mumhepo yekufema. Iyo yakakwirira iwe unoenda, iyo yakakwanisa kukurasikirwa kwemvura, saka iva nechokwadi chekuunza mvura yakawedzerwa kana iwe uchienda kunokwira mumakomo.
7 - Kana Une Fevha
Kana iwe uri kurwara nefivha, kuzvirega iwe kuti uwane mvura yakaoma hazvizobatsiri, uye zvinogona kuita kuti fivhiri iwedzere. Sip mvura kana zvimwe mvura kuti uzvichengetedze hydrated. Uyezve, ona mutarisiri wako wehutano kana fever inotora mazuva anopfuura maviri kana une zvimwe zviratidzo zvisingaendi.
8 - Kana Une Diarrhea
Dhairrhea inogona kuitika nokuda kwezvikonzero zvakasiyana-siyana, kusanganisira zvirwere, kusuruvara kwemafupa ehurwere, uye kuvhiringidzika kwehutachiona hwezvirwere. Asi chero zvikonzero, chikonzero, chirwere chinogona kutungamirira kukudzikisa mvura. Inwa mvura yakawanda paunenge uine chirwere, uye shure, kuti ugare hydrated.
9 - Kana Une Hangover
Kunwa doro rakawanda kunotungamirira kune hangover zuva rinotevera. Kunyange zvazvo rimwe kana maviri doro zvisina kukodzera hazvifaniri kukonzera dambudziko, kuwedzeredza kunogona kukonzera kupera simba, kuvhiringidza, kuora musoro, uye kushungurudzika mumimba. Inwa mvura yakawanda iwe uchiri kuwedzera . Uye nguva inotevera, kunwa mvura paunenge uchishamwaridzana - zvinogona kuderedza doro rako.
10 - Kana Uri Mimba
Vakadzi vane pamuviri vanoda nezvekombe gumi gumi dzemvura zuva rega rega. Vamwe vakadzi vanochengetedza huwandu hwehutachiwana pavanenge vachiita pamuviri uye vane huputi, asi izvozvo hazvirevi kudiwa kwemvura. Kana iwe uri nepamuviri, taura nachiremba wako nezvehuwandu hwemvura yaunoda zuva nezuva.
11 - Kana Uri Kuyamwisa
Chirwere chinowanzova mvura, saka iwe unoda kunwa mvura yakawedzerwa paunenge uchiyamwisa. The Institute of Medicine inokurudzira kuti vose vanoyamwisa vanodya mavhiri gumi nemasere emvura zuva rega rega. Izvo hazvisi zvose zvinoda kuva mvura nekuti chero soro ine utano ichazadzisa zvaunoda.
12 - Zvakadini neKeffeine?
Caffeine inonzi diuretic, iyo inoreva kuti inokuita kuti uwane pee yakawanda, asi muviri wako unofananidzwa kuti uenzane nekaseti yekafine uye muwandu wemvura mumukombe wako wekofi, kana tei inopfuura zvakakwana kukwanisa kukanganisa chero mvura yakasviba yakarasika. Asi hazvisi pachena zvinoitika kana iwe ukadya mafuta akawanda ecaffeine pasina mvura. Pamwe pane zvimwe zvingaita kuti mvura irege kunyura kana iwe uri kushandisa simba rekumwa uye unotamba usiku hwose usina kumwa mvura yakawedzerwa.
Kunobva:
National Academy of Sciences, Engineering uye Medicine, Health and Medicine Division. "Dheari Reference Reference Intakes Tables nekushanda."