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Norm: yawan ruwa kuke buƙatar sha kowace rana
Me yasa kowa ke magana game da lita 2 na ruwa a rana, kuma ko sun haɗa da shayi da kofi.
Ko da yara sun san cewa jikin mu ruwa ne kashi 80-90. Don haka, ba lallai bane a faɗi yadda yake da mahimmanci ga jikin mu. Amma sau da yawa muna manta cewa muna buƙatar shan ruwa koyaushe, kuma wani lokacin har ma da ƙa'idodin ƙa'idodi da tunatarwa ba sa taimakawa. Kuma babban tambayar da ke azabtar da kowa da kowa: yawan ruwa ya kamata ku sha kowace rana? Yawancin masana sun ce kuna buƙatar cinye lita 2. Amma ga wasu bazai isa ba, amma ga wasu yana da yawa.
Buƙatun kowane mutum na musamman ne kuma sun dogara da lafiya, shekaru, nauyi, yanayi da salon rayuwa. Shan kadan, amma sau da yawa, shine hanya mafi kyau don hana bushewar ruwa. A Burtaniya, bisa ga teburin Eatwell, yakamata mutum ya sha gilashin ruwa 6-8 da sauran ruwa a kowace rana, jimillar 1,2 zuwa 1,5 lita. Ba a lissafta ruwa kawai ba, har ma da madarar madara, abubuwan sha marasa sukari, shayi da kofi.
A cikin Maris 2010, Hukumar Kula da Abinci ta Turai ta ba da rahoto wanda ke nuna cewa jimlar yawan ruwan da mata ke amfani da shi shine lita 2 kuma ga maza 2,5. Wannan adadin ya haɗa da ruwan sha, abubuwan sha iri iri, da danshi daga abincin da muke ci. Gaba ɗaya an yarda cewa matsakaicin abincinmu kusan kashi 20 cikin ɗari na shan ruwa. Don haka, yakamata mace ta sha kamar lita 1,6, kuma namiji yakamata yayi nufin lita 2.
“Kowane babba yana buƙatar 30-35 ml na ruwa a cikin kilo 1 na nauyin jiki. A kowane hali, yi ƙoƙarin sha aƙalla lita 1,5 kowace rana. Haka kuma yara na bukatar sanya ido kan yawan ruwan da suke ci, yana da kyau a yi musu jagora ta jin daɗin yaron da sha’awarsa. Idan akwai matsaloli tare da tsarin jijiyoyin jini ko edema, to kuna buƙatar zuwa lita na ruwa kowace rana. Idan akwai rashin lafiya, ba shakka, yana da kyau a nemi shawara daga gogaggen mai cin abinci, ”in ji Ekaterina Khorolskaya, masanin abinci na sarkar kungiyoyin motsa jiki na tarayya X-Fit.
Ga waɗanda ke da hannu a cikin wasanni, kuna buƙatar sha ruwa da yawa, kamar yadda motsa jiki ke ƙaruwa da gumi saboda haka yana buƙatar rehydration. Don haka, masana kiwon lafiya da yawa suna ba da shawarar shan ƙarin lita na ruwa ga kowane awa na aiki.
Menene za a iya ɗaukar ruwa?
Ruwa, madara, abubuwan sha ba tare da sukari ba, shayi, kofi. “Muna shan shayi da kofi da yawa, amma waɗannan abubuwan suna cire ruwa daga jiki. Don haka, idan kuna son kofi, to ku sha ruwa don kasancewa cikin ruwa, ”in ji Ekaterina Khorolskaya.
Hakanan ana iya ɗaukar ruwan 'ya'yan itace da smoothies ruwa, amma tunda sun ƙunshi sugars "kyauta" (nau'in da zamu fi ragewa), yana da kyau a iyakance su zuwa jimlar 150 ml kowace rana.
Miya, ice cream, jellies, da 'ya'yan itatuwa da kayan marmari kamar kankana, kankana, kabewa, kokwamba suma suna ɗauke da ruwa.
Me yasa yake da mahimmanci a sha ruwa
Ruwa, babu shakka, shine mafi mahimmancin ɓangaren jikin mutum. Yana da mahimmanci don narkewa, don zuciyar mu, zagayawa, don sarrafa zafin jiki, da kuma kwakwalwar mu don yin aiki yadda yakamata.
Bincike ya nuna cewa rasa kusan kashi 1 cikin ɗari na nauyin ku a cikin ruwa zai iya rage aikin kwakwalwa kuma yana iya haifar da gajiya da ciwon kai. Wannan matsakaicin matakin bushewar ruwa na iya faruwa cikin sauƙi a cikin yini, yana nuna yadda yake da mahimmanci a sha kaɗan kuma galibi don lafiyar ku.
Hakanan, rashin ruwa na iya shafar kyawun ku ta hanya mafi kyau, saboda zai sa fata ta bushe kuma ta rasa laushin ta.