Mukhoza Kuwotcha Zambiri Zamakono, Koma Mukhoza Kumwa Zambiri
Mudzawona malangizo ochokera pafupifupi magwero onse kuti muonetsetse kuti mukumwa madzi okwanira poyesera kuchepetsa thupi. Kuika madzi otsika kwa zakumwa za shuga ndi njira imodzi yothetsera zopatsa mphamvu, ndipo maphunziro ena amanena kuti ali ndi kuwonjezeka kwa kulemera kwa kuchepetsa zakudya zomwe mumadya komanso kukuthandizani kutentha mafuta.
Madzi Ozizira ndi Mafuta Oyaka Moto
Nthano imodzi ndi yakuti thupi lanu liyenera kutentha makilogalamu kuti abweretse madzi ozizira mpaka kutentha kwa thupi.
Phunziro laling'ono kuchokera mu 2003 likuti kumwa madzi ozizira kwambiri kungakuthandizeni kutentha makilogalamu angapo tsiku lililonse. Anapeza zotsatira zowonjezera ma calories 50 pa madzi otentha (quart (litre) a madzi ozizira, omwe angakhale makilogalamu 25 mu botolo la madzi lomwe liri ndi madzi ozizira. Zotsatira zake zimachokera ku thupi lomwe liyenera kutenthetsa madzi m'thupi lanu. Zing'onozing'ono, zazing'ono zisanu zokha za M & M.
Phunziro lotsatira linatsutsa kusiyana pakati pa madzi ozizira ndi kutentha kwa madzi. Anapeza zotsatira zochepa, pafupifupi makilogalamu asanu pa botolo la madzi odzaza madzi ozizira, kapena Mtsinje umodzi umodzi wokha.
Ndi zinthu zonse kukhala zofanana, ngati mumakonda madzi ozizira, pitirizani kuziwombera. Ndi anthu ochepa okha omwe amapeza kutentha kwa madzi monga kosangalatsa, ndipo mumamwa mochepa. American College of Sports Medicine imalimbikitsa kuti othamanga ndi anthu omwe amamwa madzi odzola amamwe madzi omwe akufuna kumwa zakumwa zambiri.
Madzi Ambiri Amene Mukuwawa Tsiku Lililonse
Ndi madzi angati omwe mumayenera kumwa tsiku ndi tsiku mosasamala kudya. Kuwonjezera pa madzi omwe mumapeza chakudya, maumboni a zachipatala amanena kuti amayi ayenera kumwa zakumwa zisanu ndi zinai tsiku lililonse (abambo 73) ndi amuna ayenera kumwa zakumwa 12.5.
Pokhala ndi zolimbitsa thupi , muyenera kubwezeretsa madzi omwe mumataya thukuta.
N'chifukwa Chiyani Muyenera Kumwa Madzi Ambiri Mukamadya?
Zakudya zambiri zimakulangizani kuti mumwe madzi ambiri mukamafuna kulemera. Kumwa madzi ambiri sikungowonjezera "mafuta" monga momwe nthawi zina zimatchulidwira, koma pali zifukwa zowonjezera.
- Kumwa madzi ambiri mukakhala ndi njala ndipo musanadye chakudya kapena chotupitsa mimba mwachidule ndikukupangitsani kuti mumve bwino komanso mwinamwake mukani kudya mwamsanga. Nthawi zina kafukufuku amapeza madzi akumwa kuti achepetse zakudya zomwe mumadya panthawi ya chakudya, koma sizinthu zonse.
- Kuthetsa mafuta thupi ndi minofu panthawi ya kulemera kumapangitsa madothi omwe ayenera kuchotsedwa kupyolera mu impso. Kumwa madzi okwanira ndikofunika kuti impso zisagwiritsidwe ntchito kuchotsa zonyansazi.
- Zakudya zapamwamba zoteteza mapuloteni zimapanga zowononga zambiri kuchokera ku chimbudzi, osaloledwa kuchotsa mafuta osungidwa. Ntchito ya impso ndi yofunika kwambiri pamene yayamba kudya zakudya zambiri.
- Ngati mukumwa madzi omveka, simungathe kumwa mowa mwachangu. Zimene mumamwa nthawi zambiri zimakhala zowonjezera zopangira mafuta . Mfungulo ndikutenganso zakudya zopatsa thanzi zomwe zili ndi chakudya chokwanira.
Zoopsa zakumwa Madzi Ambiri
Musayambe kumwa mowa wambiri wa madzi tsiku lililonse.
Izi zikhoza kukupha-makamaka ngati mukusala kudya kapena kudya pang'ono. Madzi otengedwa mkati ayenera kukhala oyenera ndi thupi lamadzi-electrolytes. Thupi limafuna kusunga mchere kapena chiopsezo cha hyponatremia , chomwe chingayambitse matenda a mtima komanso imfa.
Kumwa madzi ochulukirapo kwachititsa imfa ya othamanga abwino. Kumwa zakumwa zolimbitsa thupi pa nthawi yochita maseĊµera olimbitsa thupi kumatulutsa mchere wotayika mu thukuta. Dieters sayenera kumwa mowa wamadzi tsiku tsiku kuyembekezera kuwotcha zakudya zina zambiri. Imwani magalasi ochepa, inde. Koma gallon ndi zochuluka kwambiri.
Kumwa ndi Kuchita Zochita
Kuchita zinthu ngati kuyenda kumachititsa kuti mtima wanu ukhale wochepa komanso kuti mpweya uzipuma komanso mutaya madzi mumthupi mwa kupuma kwakukulu ndi thukuta.
Oyenda amayenera kumwa kapu ya madzi ola limodzi asanayambe kuyenda, ndiye kumwa zakumwa za madzi mtunda uliwonse. Mukamaliza kuyenda, imwani kapu yamadzi. Pofuna kupewa hyponatremia, malangizo a marathon ndi theka la marathon tsopano akunena kuti "amwe pamene waludzu" osati kukakamiza madzi. Onetsetsani kuti muli ndi madzi okwanira pa nthawi yochita masewera olimbitsa thupi kuti muzimwa mukamva ludzu.
Zotsatira:
Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J. Water-Induced Thermogenesis. Journal of Endocrinology ndi Metabolism . December 2003, 88 (12): 6015.
> Brown CM, Dulloo AG, Montani JP. Kutentha kwa madzi Kumapangidwe: Kusokonekera kwa Osmolality ndi Kutentha kwa Madzi pa Zochita Zamagetsi Pambuyo Kumwa. The Journal of Clinical Endocrinology & Metabolism . 2006; 91 (9): 3598-3602. lembani: 10.1210 / jc.2006-0407.
> Dubnov-Raz G, Constantini NW, Yariv H, Nice S, Shapira N. Chikoka cha Kumwa kwa Madzi pa Kubwezera Mphamvu Zamagetsi mu Ana Oposa Overweight. International Journal of Obesity . 2011; 35 (10): 1295-1300. do: 10.1038 / ijo.2011.130.
> National Academy of Sciences, Engineering ndi Medicine, Health ndi Medicine Division. "Zolemba Zowonjezera Zakudya Zakudya ndi Machitidwe." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
> Stookey J. Negative, Null ndi Zotsatira Zabwino za Kumwa Madzi pa Mphamvu Zamagetsi Kuwonjezera, Kugwiritsa Ntchito Mphamvu, Kutaya Mafuta ndi Kulemera kwa Kunenepa Kwambiri Muyeso Wokwanira: Kuyanjanitsa Kwabwino. Mavitamini . 2016; 8 (1): 19. lembani: 10.3390 / nu8010019.