ʻO nā ala maikaʻi loa e noho ai i ka wai i ka lā a pau

Anter

• He aha kāu e ʻike ai e pili ana i ka wai a me ka wai
• ʻO ke ala maikaʻi loa e noho ai i ka wai me ka wai
• ʻO ke ala maikaʻi loa e noho ai i ka wai me ka meaʻai
• Nānā no

ʻAʻole pono ʻoe i ka nui o ka wai, ʻoi aku ka maikaʻi ma hope o ka hoʻomaʻamaʻa ʻana i kāu pale haʻuki i ka wā hoʻomaʻamaʻa. Akā ʻaʻole paha ʻoe e lawa ʻana. I ka ʻoiaʻiʻo, ma ka awelika, inu nā ʻAmelika i nā mea liʻiliʻi ma mua o ʻehā mau aniani o ka lā, ʻo ia kahi hāʻule i loko o ka pākeke. Hiki i ka hoʻololi ʻana iā ʻoe iho ke hoʻopilikia i kāu hoʻomaʻamaʻa, kou kaumaha - ʻo kou lolo. No ke aha mai? Ma kahi kokoke i nā ʻōnaehana āpau o ke kino e hilinaʻi nei i ka H2O, wahi a Lawrence Armstrong, Ph.D., he kumu aʻoaʻo o ka hoʻomaʻamaʻa a me ka physiology kūlohelohe ma ka Human Performance Laboratory ma ke Kulanui o Connecticut. Pale a hydrates ka wai i kā mākou meaola, lawe i nā meaʻai i kā mākou mau pūnaewele a kōkua iā mākou e ikaika a ikaika hoʻi i ka noʻonoʻo. Hoʻohālikelike ia i ke kiʻekiʻe o nā electrolytes-minerals e like me ka sodium a me ka potassium-i loko o kou kino e mālama pono i kou mau ʻiʻo. (Akā, pono ʻoe i nā mea inu electrolyte e noho hydrated?)

Eia nō naʻe, ʻo ka nui o kāu mea e inu ai he pilikia paheʻe. Hāʻawi ka Institute of Medicine i kahi pahuhopu ballpark o 91 auneke i kēlā me kēia lā no nā wahine, ʻo ia hoʻi ka wai e loaʻa iā ʻoe mai ka meaʻai. A laila aia ka lula maʻamau ʻewalu mau aniani-i ka lā. Akā ʻaʻohe o kēia mau ʻōlelo kūpono i kūpono no nā mea āpau, wahi a ka poʻe loea. ʻO ia no ka mea he ʻokoʻa kāu mau pono wai ma mua o ka wahine ma ka wili e pili ana iā ʻoe. ʻAʻole wale ia, hoʻololi kāu mau wai ponoʻī i kekahi lā i ka lā e hiki mai ana ma muli o ka paʻakikī o kāu hana ʻana, inā ua loaʻa a nalowale paha kou kaumaha, he aha kāu mau homona a he aha kāu e hana nei i kēlā me kēia manawa. "Loaʻa iā mākou kahi ʻōnaehana wai ikaika a paʻakikī i loko o ko mākou kino, e loli ana i kēlā me kēia hola o ka lā," wehewehe ʻo Armstrong. "ʻO ia ke kumu i loaʻa ʻole ai ka nui."

ʻO ke ala maikaʻi loa e noho hydrated e hoʻomaka me ka hoʻoholo ʻana i ka nui o ka wai āu e pono ai no ka lā ma mua o ke kaupaona ʻana iā ʻoe iho i ke kakahiaka, wahi āna. No ka loaʻa ʻana o kāu kaona H2O hauʻoli, inu i ka mea āu e manaʻo ai he lawa kūpono (a hiki i ka māʻona o kāu make wai a me ke kala māmā o kāu pee; ʻeleʻele ke make ʻoe i ka wai) i kēlā me kēia lā no hoʻokahi pule. I kēlā me kēia kakahiaka, kaupaona iā ʻoe iho ma ka pālākiō uila ma mua o ka pee. E lawe i ka awelika o nā helu like ʻekolu - ʻo ia kou kaupaona kaumaha ke hoʻoheheʻe pono ʻia ʻoe. Mai ia manawa mai, e hehi i ka pālākiō i kēlā me kēia kakahiaka, a "inā he mama māmā ʻoe o ka paona, inu i keu he 16 auneke i kēlā lā," wahi a Armstrong.

He aha kāu e ʻike ai e pili ana i ka wai a me ka wai

1. ʻAʻole pono ʻoe e kolo i kahi galani o H2O i kāu wā hoʻoikaika kino.

Me he mea lā ʻo ke ala maikaʻi loa e noho hydrated i ka manawa o kahi gymnity sweaty, akā ke hana ʻoe i kahi manawa kūpono no ka mea ma lalo o hoʻokahi hola, pono ʻoe e inu lawa e māʻona ai kou make wai. Inā hele ʻoe i hoʻokahi hola a ʻoi aʻe paha a i ʻole ʻoe e hoʻomaʻamaʻa ana i nā kūlana wela, e kaupaona ʻoe iā ʻoe iho ma mua a ma hope o kou hoʻomaʻamaʻa ʻana a inu i 16 auneke wai hou no ka paona i nalowale.

2. Hiki i ka wai ke hoʻoikaika i kāu hana.

E hoʻomaʻemaʻe ka Plain H2O iā ʻoe i ka wā o ka manawa maʻamau i hiki ai iā ʻoe ke loaʻa ka mea nui mai kāu papa hana. Inā makemake ʻoe i ka ʻono o ka wai niu, e hele naʻe. Loaʻa iā ia kekahi mau kalapona, hiki ke kōkua iā ʻoe e hoʻokiʻekiʻe. Inā hemahema ʻoe i kekahi mau meaʻai, hiki i nā huaora ke kōkua i ka hoʻomaikaʻi ʻana i kāu hana. I kēlā hihia, e hoʻāʻo i ka wai e hoʻonui i ka wikamina. (Pili: ʻO ka inu ʻana i ka pia ma hope o ka holo ʻana i loaʻa kahi hōʻailona Hydration of Approval)

3. E hoʻopaʻa i kāu wai i loko o ka pahu hau ma mua o kou hoʻoikaika kino ʻana.

ʻOi aku ka maikaʻi o ka H2O anuanu no kāu hoʻomaʻamaʻa ʻana ma mua o ka wai ma ka lumi wela. I loko o kahi noiʻi Pelekane, hiki i ka poʻe i inu inu anuanu loa ma mua a i ka wā o ka holo kaʻa uila nui ke hoʻomau i ka hele ʻoi aku ka lōʻihi ma mua o ka poʻe i inu i kā lākou mea inu ma nā temps mehana, no ka mea paha nā sopa hau i hoʻohaʻahaʻa i ko lākou kino kino.

4. Hiki i ka wai inu ke kōkua iā ʻoe e hoʻemi i ke kaumaha.

ʻO ka inu ʻana ma mua o ka ʻai i kōkua ai i ka poʻe papaʻai e hoʻopau i nā calorie he 90 ma lalo o kēlā me kēia pāʻina, e like me kahi noiʻi i hala iho nei. Eia hou, ʻoi aku ka maikaʻi o ka wai anuanu; ua loaʻa i kahi noiʻi ua puhi ʻoe i kekahi mau calorie hou aʻe ma hope o ka inu ʻana iā ia, malia paha no ka mea e hoʻolilo kou kino i ka ikaika e hoʻomehana ai ka wai.

5. Maikaʻi ʻo H2O i kou ʻili.

"Hoʻokomo ka waikawa hyaluronic i kou ʻili i kekahi wai āu e inu ai," wahi a Doris Day, MD, kahi dermatologist ma New York City. "Hāʻawi kēia iā ia i kekahi o kāna elastis a me kona ola." Akā ʻaʻole pono e hoʻokaʻawale i kahi moana o nā mea. "I ka manawa a ke hyaluronic acid i komo ai i nā mea āpau e hiki ai, maʻalahi ʻoe i ke koena i waho," wahi a Dr. Day. ʻO ke kānāwai maikaʻi loa o ka manamana lima: Inā ʻaʻole e hoʻi koke kou ʻili i ka wā e piniki ai ʻoe, inu.

6. ʻAʻole maloʻo kou maʻamau Starbucks iā ʻoe.

ʻO ka ʻoki ʻana i ka kofe ʻaʻole ke ala maikaʻi loa e noho ai i ka wai. ʻO Caffeine kahi diuretic haʻahaʻa, akā ʻaʻole ia e alakaʻi i ka make wai, e like me ka noiʻi a Armstrong. Hiki iā ʻoe ke helu i nā mea inu caffeinated i ka nui o ka wai, wahi a Lauren Slayton, RD, ka mea kākau o Ka Buke Li'ili'i o ka lahilahi a me ka mea hoʻokumu o Foodtrainers ma New York City. ʻEwalu auneke kope e like me ʻehā auneke wai.

7. Hiki nō ke inu i ka wai he nui loa.

He pilikia nui paha kēia no nā mea hoʻokūkū kūpaʻa, ʻoi aku ka nui o nā wahine, ʻoi aku ka liʻiliʻi ma mua o nā kāne a no laila ka liʻiliʻi o ka wai i loko o ko lākou mau kino, wahi a Timothy Noakes, MD. ke Kulanui o Cape Town. ʻO ka inu ʻana i ka nui o ka wai e hiki ke kumu i kahi ʻano i kapa ʻia hyponatremia, kahi e emi haʻahaʻa ai nā pae sodium ma ke kahe o ke koko a lilo nā pūnana a me nā mea i kahe i kahe, alakaʻi i ka nausea, huikau, hopu ʻia, koma, a me ka make pū kekahi. Akā kakaikahi ke kūlana. ʻO ka mea haʻuki maʻamau, a i ʻole he triathlete nāna e inu wale nō e kinai i ka make wai, ʻaʻole paha e pau ka nui o ka wai ma mua o ka hiki i ko lākou kino ke mālama, i ʻōlelo ʻo Kauka Noakes.

ʻO ke ala maikaʻi loa e noho ai i ka wai me ka wai

• Hoʻokomo i kāu H20 no ka mea ʻono a me ka hydration i hoʻohui ʻia. E hoʻokomo i nā ʻāpana hua, e like me ka lemon, ka lime, a me ka ʻalani, i loko o kahi kīʻaha wai a me ka hau. (Pili: 8 Hoʻokipa i nā wai e hoʻopili i kāu H2O)
• Pākuʻi i ka hau niu. E hoʻopiha i kāu pahu hau me ka wai niu, a laila e hoʻopaʻa i nā pahu i loko o kāu aniani e hāʻawi i ka wai i kahi ʻono, ʻono iki.
• ʻO ka wai waiʻono ʻole. ʻO nā ʻono leʻaleʻa ma Hint (watermelon, pea, a i ka kukama) a me ka wai anala o Ayala's Herbal Water (peel cinnamon-ʻalani a i ʻole ihi pe-lemona) e hoʻomāʻona i kou make wai me ka liʻiliʻi o ka snoozy.

ʻO ke ala maikaʻi loa e noho ai i ka wai me ka meaʻai

He ala ʻono a maʻalahi kēia mau meaʻai e hoʻonui i kāu ʻai H2O me ka ʻole o ka pā ʻana i ka ʻōmole.

• 1 kīʻaha kope noodle moa = 8 oz. (a i ʻole kekahi o kēia mau hupa iwi ʻono.)
• 1 kīʻaha i hoʻomoʻa ʻia i ka zucchini sliced ​​= 6 oz.
• 1 ʻāpala waena = 6 oz.
• 1 mau kīʻaha cantaloupe = 5 oz.
• 1 mau kīʻaha kōmele = 5 oz.
• 1 kīʻaha kīʻaha cherry = 5 oz.
• 1 ʻalani piko liʻiliʻi = 4 oz.
• 10 mau kāloti pēpē waena = 3 oz.
• 1 kīʻaha broccoli florets maka = 2 oz.

Nānā no