Ndinoziva iwe unoziva kuti mvura yakanaka kwauri. Iniwo ndinoziva kuti pane mukana wakaisvonaka haudi kutora kana mvura, kana iwe unongorwara nokunwa mvura yakajeka zuva rimwe nerimwe. Saka ndine mazano anobatsira kuti urege kutya bhodhoro rako remvura.
Asi Kutanga, Nei Uchida Nezvose Zvinonwa Mvura?
Mumuviri wako unoda mvura kuti iite zvakanaka - zvizhinji zvezviviri zvako uye nhengo nhengo dzakanyorova, uye iwe unoda mvura yezvinhu zvakawanda zvehupenyu kuti zviitike.
Uye iwe unorasikirwa nemvura nguva dzose kana iwe uchibudisa, shandisa mvura kana kuruka. Kunwa mvura yakawanda kunobatsira kuzadza zvose izvo zvakarasika mvura.
Kana iwe usinganwi mvura yakakwana, iwe uchazora mvura, izvo hazvisi zvakanaka kwauri. The Institute of Medicine inoratidza kuti varume vanofanira kuwana maawa anenge 125 pazuva uye vakadzi vanofanira kuwana anenge 90 ounces. Inenge 20 kubva muzana inobva pakudya, asi vamwe vose vanobva pane zvamunonwa.
Zvechokwadi, mvura yako haifaniri kunge iri mvura yakajeka - chaizvoizvo, chero chinwiwa chaunonwa chinenge (kana kunyange kunyange zvizhinji) chemvura. Asi, nepo dzimwe dzezvinwiwa idzi dzine hutano - sezana-zana muzana yemichero yemichero, yakaderera kana isinafatwa mukaka, uye soy, mupunga kana mukaka wemarmond, haudi kupfuura mukombe kana maviri zuva rimwe nerimwe, uye kunwa kupfuura izvo zvinogona nekukurumidza kutungamirira kune mamwe makoriki.
Zvimwe zvezvinwiwa zvako zvingasave zvakakunakira iwe - shuga sodas, doro rakawandisa, kana zvinwiwa zvezvinwiwa neine yakawandisa ye caffeine.
Koffeine Ichokwadi Kwazvo Kwandiri Here?
Hazvina kunaka chero bedzi iwe uchichengetedza caffeine yako kupinda mukati , uye apo pfungwa yakashandiswa kuva iyo caffeine inogona kukuvhiringidza nokuti inonzi diuretic (inokuita iwe pee), inowedzera kuti yakawanda yea caffeine haikwanisi kuwedzera kurasikirwa kwemvura.
Asi, kana wakatova nemikombe miviri yekofi kana kuvhara izvo zvinwiwa zvezvinwiwa, zvichida haudi imwe caffeine, kunyanya kana uchironga kurara usiku.
Zvose mune zvose, mvura ndiyo yakakwana yemvura nokuti haina makirori, uye inodhura, zvakare. Kazhinji, zvakadaro.
Isu Tadzokera kune Izvozvo Zvokudya Zvokudya
Hapana dambudziko. Chokutanga, pane mukana wakazonaka waunoshandiswa nekunaka kwemvura yakachena kana ukaramba uchinwa zuva nezuva. Isu vanhu tinonakidza nenzira iyo - tifudza chinhu chakafanana nekupfuura, uye nokukurumidza kana gare gare tichazotanga kuifarira. Asi, kana zvichiita sokuti iwe unofarira mvura iri kure, pane zvimwe zvaungaita kuti uvandudze kunaka:
- Wedzera michero yakakanyiwa kusvika pamvura
- Inwa mvura inopenya
- Edzai mvura inonaka inokusimudzira
- Itai maruva chai
Iwe unogona kushamiswa nekukanganiswa kwechingwa chiduku kana kutimuro kana lime inowedzera girazi remvura - chaizvoizvo, zvinowanzoonekwa kune dzimwe nzvimbo dzekutengesa kushumira mvura necheka remon. Hazvikwanisi kuwedzera chero humwe huwandu hwezvokudya, asi hahuwedzeri chero shuga kana zvimwe-zvinhu zvisikwa zvaungasada.
Asi nei uchimira ipapo? Anenge chero michero chero ipi zvayo inogona kuwedzera ruvara rwekunze kunonzwisa mvura. Sliced strawberries, mazambiringa, mavhinga, machero, kiwi, makomkeri, uye mazambiringa anogadzirwa zvakanaka zvinotanga kutanga.
Heuno zvaunoita:
- Bata chirongo chakanaka-hafu yegoni kana zvakadaro yakanaka.
- Shambai rose rose uye muise. Uye zvichida homa zvakare. Uye maruva.
- Isa chibereko mubhokisi. Wedzera mvura.
- Chengetedza chirongo mufiriji - inenge awa imwe kana, chibereko chichaita kuti mvura ive nekunaka.
Tamba uchitenderedza nekukwikwidza kwakasiyana uye zviyero zvemichero. Iwe unogona kunge uchida zvimwe zvinenge zvisinganzwisisiki nemapande mashomanana, kana kusvika zviviri kana zvitatu makapu emichero.
Imwe nzira yekuwedzera kunakidza - uye kunhuhwirira - ndekuwedzera mamwe mapapiro emvura matsva. Mint, Rosemary, basil, uye lavender zvose zvinosanganiswa zvakanaka nezvibereko zvinonaka:
- Melon uye mint
- Strawberries uye basil
- Mango uye cilantro
- Mazambiringa ne thyme
- Blueberries uye lavender
Chimwe chinyorwa: kunwa michero yako inopinza mvura mukati mezuva kana kuti kana kubvisa michero mushure meawa mashomanana kana mvura inonaya.
Mvura Inopenya
Imwe nzira yekudzivirira mvura malaise ndeyokutenga mvura inopenya - tsvaga mvura yemvura kana soda mvura. Mamwe mabheji anotengesa mvura yakasvibiswa yakajeka - asi chengetedza zvinoshandiswa zvakanyatsonaka nokuti mamwe marongerwo anozviti 'mvura yakasvibiswa,' asi ivo vanongova soroga zvinonwiwa zvinwiwa.
Dzimwe nguva ini ndichaita chimwe chinhu chandinoti "hafu-way juice soda" nekubatanidza jisi yemichero (mazambiringa ndiwo unofarira) nehuwandu hwakaenzana hwemvura inopenya. Anoderedza makorikiti ari hafu uye anonwisa zviri nani kudarika zvinotapira zvinotapira .
Flavor Enhanced Water
Iko kune zvisarudzo zviviri pano, asi unofanira kuva Nutrient Label savvy. Unogona kutora mabhodhoro e "vitamin" anosimudzirwa mvura yakasviba kana mabhodhoro maduku emapatete emafuta aunosvina muhombodo (kana girazi) remvura.
Mimwe yemvura iyi yakasvibiswa yakazara shuga, uye imwe inotapira neyerythritol kana stevia. Vanowanzova nemavitamini nemaminerari akawedzerwa kwavari, izvo hazvina kukuvadza chero chinhu, asi hazvidikanwe kana uri kudya kudya kwakanaka.
Herbal Tea
Kana iwe uchifunga pamusoro pazvo, mishonga chaiyo inowanikwa mvura yakachena. Edza mhete yemafuta anonakidza kana enda nekasiki se chamomile kana mint. Dema uye magorosi chaiwo akanakawo-vane caffeine, asi kwete zvakanyanya sezvamungawana mukofi.
Munoona? Zviri nyore kupa mvura yako kukura kwekusvora pasina kuparadza iwe chiuno chako. Imwe chete yekupedzisira iyo - kana mvura yako yepombi isinganwi zvakanaka, tora mabhodhoro mashomanana emvura yekunwa yakachena, tenga chirongo chakasvibiswa, kana kuti uve nefosheni yakagadzirirwa kuitira kuti mvura yako yepombi ive yakachena uye inonaka - ine pasina chero mavhenekeri akawedzerwa.
Kunobva:
Institute of Medicine of the National Academies. "Dietary Reference Intakes: Mvura, Potassium, Sodium, Chloride, uye Sulfate."