Izvi zvinokuchengetedza iwe kupera mukati mekupisa
Isu tose tinoziva kuti zhizha rinopisa, kunyanya kune avo vanogara kumaodzanyemba kana murenje. Zvakakosha kuramba uri hydrated apo kutonhora kunodziya, uye neropafadzo kune dzimwe nzira dzakanaka dzekunakidzwa nezhizha uye kuramba uine hydrated panguva imwe chete.
Hydration Recommendations
Chii chinodiwa nemitumbi yedu kuti igare hydrated ? Izvi zvinotevera zvinosanganisira huwandu hwemvura yatinowana kubva kune zvose zvinwiwa uye zvekudya.
Kazhinji, vanhu vazhinji vanotora 80 muzana yemvura inobva kune zvinwiwa uye 20 muzana kubva kune zvokudya zvavanodya.
- Vana vaduku vanoda makiromita mashanu nehafu yenguva dzemvura zuva nezuva
- Vana kusvika kusvika masere vanoda munharaunda minomwe makapu
- Pre-vechidiki vanoda mapepa mapfumbamwe
- Vakomana vaduku vanoda makomba gumi nemasere
- Vasikana vaduku vanoda inenge gumi nemikombe
- Vakuru vanoda munharaunda 11 makapu
Saka kusarudza zvokudya zvakakwirira mumvura zvinogona kutibatsira kuti tirambe tiine hydrated apo tichiri kushanda kuti tidye mvura yakakwana kuburikidza nezvinwiwa.
Kuisa pfungwa pazvinodhaka zvinodhaka-kunyanya mvura-ndiyo nzira yakanakisisa yekugara yakasimba uye yakasvibiswa. Zvinyorwa zvakapfuma zveCalcium, zvakadai semukaka, zvinosarudzwawo zvakanaka. Gara kure neswaini inoswa, kusanganisira soda uye michero-yakatsvawa zvinwiwa. Zvimwe zvinokwana 100 muzana juice zvine nzvimbo, asi kuisa pfungwa pamichero yose nemiriwo zvakanakisisa.
Hydrating Foods
Kuwedzera hydration yako inogona kunge yakaoma sekusarudza michero yakawanda nemiriwo. Waiziva here kuti michero yakawanda nemiriwo zvinotangira makumi mapfumbamwe nemazana makumi mapfumbamwe nemakumi mashanu emvura?
Item | Percent Water | Item | Percent Water | |
|---|---|---|---|---|
Apple | 84 | Broccoli | 91 | |
Banana | 74 | Kabichi (gorosi) | 93 | |
Blueberries | 85 | Karoti | 87 | |
Cantaloupe | 90 | Celery | 95 | |
Mazambiringa | 81 | Cucumber | 96 | |
Peach | 88 | Lettuce (iceburg) | 96 | |
Peari | 84 | Peppers (sweet) | 92 | |
Pineapple | 87 | Sipinachi | 92 | |
Strawberries | 92 | Zucchini | 95 | |
Watermelon | 92 | Tomato | 94 |
Hydrating Food Ideas
Zviri nyore kuona kuti kunyange michero yedu yakawanda uye miriwo inotakura imwe hydrating punch!
Saka kuzadza mahwendefa edu nezvisarudzo zvinovaka muviri kwete chete kunowedzera mavitamini anokosha nemaminerari asiwo kunotitengesa panguva imwe chete.
Kuti zvive nyore nyore kudya, geza uye usati wagovera chikamu chega. Ivachengetedze zviri nyore kupinda nekukurumidza, utano hwakanaka hunofadza huri hukuru-uye-kuenda ushamwari.
Uye zvakadini nekuwedzera zvimwe zvezvibereko nemiriwo kunwa mvura yummy michero-inoputira mvura ? Kubatanidzwa hakuperi! Heano mazano mashoma anofadza:
- Makatekesi, mandimu, uye mint
- Strawberries uye blueberries
- Oranges uye blueberries
- Strawberries, mandimu, uye blueberries
- Makaskoro, strawberries, uye kiwi
Ingowedzera mvura ugovapa nguva yekuzorora uye regai mavhiri asanganise. Iyi inzira yakanaka yekuwedzera chifaro chiduku kumvura yakachena! Zviri nyore kuwana nekugara hydrated apo inonakidza izvi zvakanaka!
Mamwe mashoma mazano makuru ezvokudya, nyore, uye e hydrating zvezhizha anosanganisira:
- Cold Soups: Vakawanda vanoisa miriwo sechinhu chepamusoro uye vakakwirira mumvura. Edza bhapacho-style dish.
- Zvibereko popsicles: Pane zvakawanda zvisingabatanidzi zvakaputirwa popsicles pamusika kana iwe unogona kutoita iwe pachako! Vana vanoda kugadzira zvigadzirwa nemishonga yavo yekubatana uye vanonakidzwa kudya zvisikwa zvipenyu.
- Sensational salads: Shandisai zvese michero mitsva nemagumbeke pamwe chete uye iwe unogona kuita zvinonakidza, zvinonakidza pamusika wehadhi. Shandisa zvimwe zvezvibereko zvepamusoro zvemvura uye mishonga yegungwa kuti uise mukati mese ye hydration.
Kune zvizhinji zvehutano, nzira dzakanaka dzekugara hydrated ino yechando! Tsvaga iyo inoshanda zvakanakisisa kumhuri yako uye inofara!
Chinhu
Bowes & Church's Food Values, 1994