Pehea ka lōʻihi e hiki ai iā ʻoe ke ola me ka ʻole o ka meaʻai a me ka wai?

Anter

• He aha nā mea nui hou aʻe: Mea ʻai a wai paha?
• He aha ka hopena o kou kino ke loaʻa ʻole ka lawa ʻana o ka meaʻai a wai paha?
• Pehea ʻoe e ʻike ai inā pōloli ʻoe?
• Pehea e ola ai me ka ʻole o ka meaʻai a me ka wai ʻole
• Nānā no

ʻOi aku ma mua o ʻelua pule ma hope o ka nalowale ʻana o nā keikikāne he ʻumi a me kā lākou kaʻi pōpeku ma Thailand, ua hoʻopakele ʻia nā hana hoʻopakele iā lākou mai ke ana wai i loaʻa iā lākou ma Iulai 2. Ua hele ka hui e makaʻala i nā ana ʻo Tham Luang ma Chiang Rai ma Iune 23 a ua hei ʻia ma hope o ke kahe ʻana o ka ua ma muli o ke kiʻekiʻe o ka wai i ke ana. Hoʻopau hope loa ka poʻe hoʻopakele i nā lālā o ka hui hope loa, ʻo lākou a pau e ola ana, he hana i loko a nona iho ma hope o ke ola ʻana ma kahi o ʻeiwa mau lā ma lalo o ka honua me ka ʻole o ka ʻai a me ka wai hou.

He moʻolelo pīhoihoi, hoʻoweliweli hoʻi ia e hoʻopūʻiwa ai iā ʻoe: ʻO ka lōʻihi o ka lōʻihi hiki hele ʻole ʻoe me ka ʻai ʻole a me ka wai? ʻO ka mea pōʻino, ʻaʻohe pane pololei. "Pili ka manawa e ola ai i nā kumu like ʻole e like me ka hydration state mua, ka nui o ke kino, ka nui o nā kino wīwī, ka nui momona, ka nui metabolic, a me nā hana hoʻoikaika kino," e wehewehe ai ʻo Whitney Linsenmeyer, Ph.D., RD, he waha ʻōlelo no ka Academy of ʻO ka Nutrite a me nā Dietetics a me kahi mea aʻo i ka ʻOihana Nutr a me nā Dietetics ma ke Kulanui o Saint Louis.

"Ma ke ʻano laulā, hiki i nā mākua ke hele i kekahi mau lā (hiki paha i hoʻokahi pule) me ka ʻole o nā wai a me kekahi mau pule a ʻelua paha mahina me ka loaʻa ʻole o ka meaʻai," i ʻōlelo ʻia ʻo Liz Weinandy, he kākāʻai i hoʻopaʻa inoa ʻia ma The Ohio State University Wexner Medical Center. Ma muli o ka noʻonoʻo ʻole o ka ʻepekema e pili ana i kēia kumuhana (ʻo ka wī kēia a mākou e kamaʻilio nei), ʻo ka ʻike i loaʻa mai nā manawa kahi i hopu ʻia ai nā kānaka i nā pōʻino kūlohelohe a i ʻole nā ​​hanana e like me ka mea i loaʻa iā lākou ka hui soccer ma Thai.

He aha nā mea nui hou aʻe: Mea ʻai a wai paha?

Hiki i nā kānaka ke lōʻihi me ka ʻole o ka ʻai ma mua o ka ʻole o ka wai. Hoʻokahi haʻawina e pili ana i nā hōʻike anecdotal a paʻi ʻia ma ka puke pai ʻO Archiv Fur Kriminologie Ua ʻōlelo ʻo ia e hiki i ke kanaka ke hele me ka ʻole ʻai a inu ʻole no nā lā 8 a 21, akā inā nele wale kekahi i ka ʻai, hiki ke ola a hiki i ʻelua mahina. A ua paʻi ʻia ka noiʻi ma ka Ka Nūpepa Lapaʻau Pelekane hoʻohana i ka ʻike mai ka hahau ʻana i ka pōloli e hoʻoholo ai hiki i nā poʻe ke kū ma 21 a 40 mau lā me ka ʻole o ka meaʻai ma mua o ka loaʻa ʻana o nā hōʻailona hoʻoweliweli ola.

Akā, no ka mea he 60 pakeneka ka wai o kou kino, he mea koʻikoʻi loa ia i kou ola pōkole e hana mua i ka wai. "He nui nā kino i loko o kou kino e pono ai ka wai no ka hoʻomaʻemaʻe kūpono i mea e hana ai," wahi a Weinandy. "ʻO kou lolo, puʻuwai, akemāmā, nā puʻupaʻa, a me nā mākala e pono pono ka lawa ʻana o ka wai e holo pono ai. Ke hoʻomaka ʻoe e make wai, ʻaʻole hiki iā ʻoe ke noʻonoʻo pololei. ʻAʻole ia ma muli wale o nā poho wai a akā no ka nalo ʻana o ka mea nui ʻo nā electrolytes e like me ka potassium a me ka sodium, e pono ai no ka hana ʻana i nā mākala kūpono - keu hoʻi i kou puʻuwai. "

He aha ka hopena o kou kino ke loaʻa ʻole ka lawa ʻana o ka meaʻai a wai paha?

Me ka ʻole o nā meaola koʻikoʻi mai ka meaʻai a me ka wai, e hoʻomaka ana kou kino e neʻe i waena o nā loli metabolik i ʻike ʻia ʻo ke 'pōʻai wikiwiki,' wahi a Linsenmeyer. "ʻO ka hana maʻamau ka mea maʻamau a ʻekolu mau hola ma hope o ka pāʻina ʻana; hiki i ke kūlana postabsorptive ke hala ma kahi o ka ʻekolu a 18 mau hola ma hope o ka pāʻina ʻana. mau lā ma hope o ka ʻai ʻana a hiki i kekahi mau pule, "i wehewehe ai ʻo ia.

ʻO ia ke ʻano o ka ʻike ʻana o kou kino ʻaʻole ia e loaʻa i ka meaʻai hou, e hoʻomaka ia e hoʻololi i kou kūlana a hoʻohana i nā kumu like ʻole i wahie. ʻO ka hapa nui o ka manawa, hoʻohana kou kino i ka glucose no ka ikehu, akā i ka wā e pau ai kēlā mau pae, "i ka wā o ka hoʻokē ʻai, lawelawe nā hale kūʻai protein i kahi kumu ikehu nui; i ka wā o ka wī, ʻike mākou i kahi neʻe wahie metabolic e hoʻohana mua hale kūʻai momona i ka hoʻāʻo e mālama i ka nui o ke kino lean," wahi a Linsenmeyer. (ʻO ka mea e mahalo ai, ʻo ka papa keto ka mea i ʻike ʻia no ka hoʻololi ʻana i ke kumu waiwai hele mai ka carbs i ka momona ma o ka ketosis.

ʻOi aku ka nui o ka wai ma mua o ka momona, wehewehe ʻo Weinandy, he mea nui ka mālama ʻana i ka nui o ke kino wīwī no ka poʻe e komo ana i ke ʻano pōloli. Akā ke hoʻomaka ʻoe e puhi mua i ka momona no ka ikehu-he mokuʻāina i kapa ʻia ʻo ketosis-ʻo ia ka manawa e lilo ai ka ʻai ʻole i mea nui, no ka mea "ʻaʻohe ʻai o nā huaora, nā minerala, a me nā electrolytes," wahi āna. ʻAʻole hiki i kou kino ke mālama i nā nui o nā meaola nui e like me nā huaora B a me ka wikamina C no nā lā he nui aku, a ʻo ka hemahema i loko o ia mau mea e hoʻopili i kāu pae ikehu a me ke olakino holoʻokoʻa.

Pehea ʻoe e ʻike ai inā pōloli ʻoe?

ʻOiaʻiʻo, pōloli ʻoe-ʻo kekahi o nā mea mua a nā keikikāne Thai i haʻi aku ai i kā lākou poʻe hoʻopakele, "ʻai, ʻai, ʻai, haʻi iā lākou ua pōloli mākou." Akā ʻaʻole wale ia nā pōloli pōloli e hiki ai ke kuhikuhi iā ʻoe i ke ʻano maoli o kāu kūlana. "ʻO ka nele o ka wai e hopena i kou kino," wahi a Weinandy. "E hoʻomaka ana ʻoe e maloʻo, a e hāʻule ke kahe koko ma muli o ka emi ʻana o ka nui o ke koko e like me ka hoʻāʻo maoli ʻana o kou kino e mālama i ka wai," a hiki i ka hopena ke alakaʻi i ka hahau, ka puʻuwai puʻuwai, a me ka hōʻole ʻana o ka puʻupaʻa. (E aʻo hou e pili ana i ka hopena o ka wai maloʻo i kou noʻonoʻo a me kou kino.)

"Ke hele nei ke kino o ke kanaka i ka pololi a me / a i ʻole hoʻomālolo lōʻihi, e komo pū kekahi nā ʻōuli me ka lohi o ka metabolic rate, ka haki ʻana o nā hale kūʻai protein i ke kino, ka palaka ʻana o ka hormonal, ka luhi, nā ʻeha poʻo ʻeha, nā puʻuwai, nā huikau, a me nā pilikia e noʻonoʻo pono ai, wahi a Linsenmeyer. .

ʻO kēlā aʻo mai BMJ Ua hōʻike pū ʻia ʻo ka hōʻailona koʻikoʻi i ka wā pōloli ʻo ke ʻano maule a me ka poniuniu, a, ma kahi kokoke i nā hihia āpau, ʻike pū lākou i ka poʻe i haʻahaʻa haʻahaʻa haʻahaʻa, nā pilikia thyroid, ʻeha ʻōpū, a me ke kaumaha.

Pehea e ola ai me ka ʻole o ka meaʻai a me ka wai ʻole

ʻOiai ʻo ka hapa nui o nā mea i waho o kāu kaohi inā ʻike ʻoe iā ʻoe iho i paʻa, e ʻōlelo, he ana i hoʻopihapiha ʻia, aia kekahi mau mea i hiki ke kōkua iā ʻoe e ola lōʻihi.

ʻO ka mea nui loa, makemake ʻoe e hoʻoliʻiliʻi i ka hoʻoikaika kino. "ʻO ka metabolism basal o ke kanaka ka ikehu e pono ai e mālama i ka hana maʻamau o ke kino, ʻo ia hoʻi ka hana o ka lolo a me ka hanu ʻana," wahi a Linsenmeyer. "Pono kēlā me kēia hana kino i ka ikehu hou aʻe ma mua o ka metabolism o ka basal, no laila, ma ke kumumanaʻo, ʻo ka hōʻemi ʻana i ka hana kino e hōʻemi ana i ka pono o ka ikehu," e kōkua ai i kou kino e mālama i ka ikehu ke loaʻa ʻole ka ikehu hou aʻe mai ka meaʻai a wai paha.

Makemake pū ʻoe e mālama i ka maikaʻi e like me ka hiki, inā paha ia e loaʻa maoli i kahi wahi maikaʻi e kali ai no ka hoʻopakele a i ʻole ka mālama ʻana iā ʻoe iho i ka hou ʻole. "Holo mākou i ka wai ma ka mimi, ka hou, a me ka hanu ʻana, no laila ʻaʻole hiki ke mālama i nā mea āpau-akā e hoʻāʻo ko mākou kino e hōʻemi i ka nui o nā lau," wahi a Weinandy, a me nā mea āpau āu e hana ai e kōkua i kou kino e hana e kōkua. kou ola.

Nānā no