Bukatun ruwa na jiki sun kebanci yanayin halittar mutum, salon rayuwarsa da yanayinsa. Ruwa ya kai kusan kashi 60% na nauyin jiki. Amma kowace rana, adadi mai yawa yana tserewa daga jiki. Bincike ya nuna cewa jikin talakawan yana kashe sama da lita 2 na ruwa a rana. Yawan fitsari yana kawar da yawan abin da ya wuce kima, wanda ake amfani da shi don kwashe dattin da jiki ke samarwa, amma kuma ta hanyar numfashi, gumi da hawaye. Ana rama waɗannan asarar ta hanyar abinci, wanda ke wakiltar kusan lita ɗaya, da ruwa da muke sha.

Don haka ya zama dole ku shayar da kanku tsawon yini, koda ba a jin ƙishirwa. Tabbas, tare da tsufa, mutane suna jin ƙarancin buƙatar sha kuma haɗarin rashin ruwa yana yiwuwa. Kamar dai idan yanayin zafi mai zafi (zafi yana haifar da ƙarin asarar ruwa), motsa jiki, shayarwa da rashin lafiya, yana da kyau a tabbatar da isasshen ruwa ga jiki. An bayyana haɗarin bushewar jiki da nauyin jiki, kuma yana iya kasancewa saboda rashin isasshen ruwa da tsawaita amfani da shi. Alamun farko na rashin ruwa na yau da kullun na iya zama fitsari mai launin duhu, jin bushewar baki da makogwaro, ciwon kai da dizziness, da bushewar fata da rashin haƙuri ga jini. zafi. Domin magance wannan, yana da kyau ku sha gwargwadon iko, kodayake wasu bincike sun nuna cewa shan ruwa da yawa na iya zama haɗari.

Shan giya da yawa zai cutar da lafiyar ku

Amfani da ruwa mai yawa a cikin jiki da sauri, wanda ake kira hyponatremia, na iya zama cutarwa. Kodan ba za su tallafa wa waɗannan ba, wanda kawai zai iya daidaita lita da rabi na ruwa a awa ɗaya. Wannan saboda shan ruwa da yawa yana sa sel a cikin jini su kumbura, wanda hakan na iya haifar da matsalolin aikin kwakwalwa. An rage yawan taro na ion sodium intra-plasma sosai saboda yawan kasancewar ruwa a cikin plasma. Koyaya, hyponatremia galibi yana haifar da cututtukan cututtuka irin su potomania ko wuce gona da iri: lamuran wannan rashin lafiyar sun kasance da wuya kuma kawai sun shafi ƙaramin adadin mutane.

Shawarwari masu canji

An gudanar da bincike don ayyana abin da zai zama ainihin buƙatar ruwa a jiki. Alkaluman sun bambanta tsakanin lita 1 zuwa 3 a kowace rana, yana da kyau a sha kamar lita biyu a kullum. Amma kamar yadda muka gani a baya, ya dogara da ilimin halittar jiki, muhalli da salon rayuwar mutum. Don haka wannan ikirarin dole ne ya cancanta, kuma a sanya shi cikin mahallin da yake. Waɗannan lita biyu ba su haɗa da ruwa a cikin ainihin ma'anar kalma ba, amma duk ruwan da ke ratsa abinci da abin sha na ruwa (shayi, kofi, ruwan 'ya'yan itace). Ka'idar tabarau 8 saboda haka yana nuna jimlar ruwan da ake cinyewa a rana. Wannan shawarar ta samo asali ne daga binciken Cibiyar Magunguna, wanda ya ba da shawarar cewa kowane kalori na abincin da aka ci daidai yake da mililiter na ruwa. Don haka, cinye adadin kuzari 1 kowace rana daidai yake da 900 ml na ruwa (1 L). Rikicin ya taso lokacin da mutane suka manta cewa abincin ya riga ya ƙunshi ruwa, don haka ba zai zama dole a ƙara ƙarin lita 900 ba. Koyaya, wasu karatun suna da'awar akasin haka: a cewar su, yakamata ya cinye tsakanin lita 1,9 zuwa 2 ban da abinci.

Amsar ta kasance a bayyane kuma ba zai yiwu a ayyana ba, saboda bincike da yawa ya saba wa juna kuma kowanne yana ba da sakamako daban -daban. Shawarar shan lita 1,5 na ruwa a kowace rana ana iya ɗaukar tatsuniya, amma har yanzu ya zama dole don tabbatar da ingantaccen ruwa a cikin yini don amfanin jikin ku.