Abinci don kashe ƙishirwar ku

Kowane mutum na fuskantar tsananin jin ƙishirwa a wani lokaci. Zai iya bayyana ba wai kawai a lokacin bazara ba, har ma a lokacin hunturu, musamman idan ya kasance yana zuwa gaban motsa jiki mai ƙarfi. Matsayi mai mahimmanci, don kawar da shi, ya isa ya sha gilashin ruwa. Zai ba ka damar sake cika ruwan da ya ɓace a cikin jiki, wanda ƙarancinsa yana haifar da irin wannan ji. Amma idan bai kusanci ba fa?

Matsayin ruwa a jikin mutum

Doctors sun ce ba za a iya watsi da jin ƙishirwa ba a kowane hali. Jikin mutum kusan 60% na ruwa ne. Hakanan tana cikin mahimmin aiki a cikin matakai da yawa da ke gudana a ciki, kuma ita ke da alhakin aiki na yau da kullun na dukkan gabobin.

Bugu da kari, ruwa ne mai daidaita yanayin zafin jikin dan adam, yana taimakawa wajen kawar da guba, tabbatar da safarar abubuwan gina jiki da iskar oxygen cikin sel, sannan kuma yana kula da lafiyar kyallen takarda da mahada. Rashin ruwa na haifar da hauhawar jini, rashin daidaiton lantarki, ko ma'adanai kamar su potassium, alli, sodium da sauransu, ciwon zuciya da rashin aikin kwakwalwa.

Yaya tsawon ruwa mutum yake bukata

Masana a Mayo Clinic (babbar ƙungiya ce ta manyan dakunan shan magani, dakunan gwaje-gwaje da cibiyoyi) suna da'awar cewa a cikin yanayi na yau da kullun, “kowace rana, jikin mutum na rasa ruwa har lita 2,5 ta hanyar numfashi, zufa, fitsari da motsin hanji. Don kar waɗannan asarar su shafi aikinta, ana buƙatar sake cika ta “^(3,4)Shi yasa aka shawarci masana harkar abinci da su sha ruwa har lita 2,5 a rana.

Dangane da bincike daga Cibiyar Magunguna a Amurka, 20% na ruwan jikin yana zuwa daga abinci. Don samun sauran kashi 80%, kuna buƙatar shan giya iri-iri ko cinye wasu kayan lambu da fruitsa fruitsan itacen da ke da ruwa mai yawa.

A wasu lokuta, mutum na iya buƙatar ruwa har lita 7 a kowace rana, wato:

1. 1 Lokacin yin wasanni ko tsawan lokaci zuwa rana;
2. 2 Tare da rikicewar hanji;
3. 3 A yanayin zafi mai yawa;
4. 4 Tare da zubar jini, ko haila mai nauyi ga mata;
5. 5 Tare da abinci iri-iri, musamman furotin.

Dalilin zubewar ruwa

Baya ga dalilai na sama na asarar danshi, masana kimiyya sun ambaci wasu da yawa. Wasu daga cikinsu, don sanya shi a hankali, abin mamaki ne:

• Ciwon suga. Hanyar wannan cuta tana tare da yawan fitsari. An bayyana wannan ta gaskiyar cewa a wani lokaci kodan ba zasu iya jimre wa kayan ba, kuma glucose yana barin jiki.
• Danniya. A kimiyyance magana, yawan aiki na abubuwan damuwa na rage karfin lantarki da matakan ruwa a jiki.
• Ciwon premenstrual (PMS) a cikin mata. A cewar Robert Kominiarek, wani kwararren likitan iyali da ke zaune a Ohio, Amurka, "PMS yana shafar matakan homonin estrogen da progesterone, wanda, daga baya, yana shafar matakin ruwa a jiki."
• Shan shan magani, musamman dan daidaita karfin jini. Yawancin su masu cutar diure ne.
• Ciki da kuma, musamman, toxicosis.
• Rashin kayan lambu da 'ya'yan itatuwa a cikin abinci. Wasu daga cikinsu, alal misali, tumatir, kankana da abarba, suna ɗauke da ruwa zuwa kashi 90%, don haka suna taka rawa wajen sake sabunta asarar ruwa a jiki.

Manyan Abubuwa 17 Domin Cika Ruwan Jiki

Kankana. Ya ƙunshi 92% ruwa da 8% sukari na halitta. Hakanan shine tushen abubuwan lantarki kamar potassium, sodium, magnesium da calcium. Tare da wannan, godiya ga manyan matakan bitamin C, beta-carotene da lycopene, yana kare jiki daga illolin hasken ultraviolet.

Garehul. Yana da kawai 30 kcal kuma shine 90% na ruwa. Bugu da ƙari, ya ƙunshi abubuwa na musamman - phytonutrients. Suna iya tsabtace jikin guba kuma rage haɗarin haɓaka ƙwayoyin cutar kansa.

Kokwamba. Suna dauke da ruwa har zuwa kashi 96%, da kuma wutan lantarki irin su potassium, calcium, magnesium, sodium da kuma quartz. Thearshen yana da fa'ida sosai ga tsoka, guringuntsi da ƙashi.

Avocado. Ya ƙunshi kashi 81% na ruwa, kazalika da manyan carotenoids 2-lycopene da beta-carotene, waɗanda ke da tasiri mai kyau akan yanayin jikin gaba ɗaya.

Cantaloupe, ko cantaloupe. A 29 kcal, ya ƙunshi ruwa har zuwa 89%. Kari akan haka, kasancewar kyakkyawar hanyar samarda kuzari, tana kara karfin metabolism da daidaita matakan sukarin jini.

Strawberry. Ya ƙunshi kawai 23 kcal kuma ya ƙunshi ruwa na 92%. Yana da kyawawan halaye masu guba kuma yana da hannu cikin tsara matakan sukarin jini.

Broccoli. Yana da ruwa 90% kuma yana da kaddarorin antioxidant da anti-inflammatory. Bugu da ƙari, ya ƙunshi mafi mahimmancin electrolytes - magnesium, wanda ke daidaita aikin tsarin jijiyoyin jini.

Citrus. Sun ƙunshi ruwa har 87% da adadin bitamin C.

Salatin salatin. Yana da ruwa 96%.

Zucchini. Ya ƙunshi ruwa 94% kuma yana taimakawa inganta narkewar abinci.

Apple. Ya ƙunshi ruwa kashi 84% da adadi mai yawa na lantarki, musamman baƙin ƙarfe.

Tumatir ruwa ne kashi 94% kuma babban adadin abubuwan gina jiki da antioxidants.

Celery. Yana da ruwa kashi 95% kuma yana inganta aikin tsarin jijiyoyin jini da jijiyoyin ciki, haka nan yana rage jinkirin tsufa kuma yana kwantar da tsarin juyayi.

Radish shine 95% ruwa.

Abarba. Yana da ruwa 87%.

Apricot. Ya ƙunshi ruwa 86%.

Abin sha mai laushi - shayi, ruwa, ruwan 'ya'yan itace, da dai sauransu. Sakamakon binciken da aka buga a Magunguna da Kimiyya a Wasanni da Motsa Jiki a shekara ta 2008 ya nuna cewa "masu tuka keke waɗanda suka sha abubuwan sha mai laushi kafin da lokacin motsa jiki sun yi tsayin mintuna 12 fiye da waɗanda suka fi son masu ɗumi." An bayyana wannan ta hanyar gaskiyar cewa irin waɗannan abubuwan sha suna rage zafin jikin mutum. A sakamakon haka, jiki dole ya sanya ƙaramin ƙoƙari don yin atisayen iri ɗaya.

Bugu da kari, kayan miyan kayan lambu da yoghurts zasu taimaka wajan sake ruwa mai bata. Bugu da ƙari, suna da kyawawan kaddarorin da ke da amfani, musamman, suna haɓaka narkewa da haɓaka rigakafi.

Abincin da ke inganta rashin ruwa ko rashin ruwa

• Shaye-shayen giya Suna da kaddarorin yin fitsari, don haka da sauri suna cire ruwa daga jiki. Koyaya, gilashin ruwa bayan kowane kashi na giya zai taimaka don kauce wa haɗuwa da mummunan tasirinsa a jiki.
• Ice cream da cakulan. Babban adadin sukari da suke ƙunshe yana ƙarfafa jiki don amfani da ruwa mai yawa don sarrafa shi, kuma, daidai da haka, ya bushe shi.
• Kwayoyi Suna dauke da ruwa kashi 2% kacal da yawan furotin, wanda ke haifar da rashin ruwa a jiki.

Sauran labarai masu alaƙa:

• Janar halaye na ruwa, buƙatun yau da kullun, narkewar abinci, kaddarorin masu amfani da tasiri a jiki
• Fa'idodi masu amfani da haɗari na walƙiya ruwa
• Ruwa, nau'ikansa da hanyoyin tsarkake shi