ʻO 5 mau ala maikaʻi loa e hoʻopau koke i ka wai

Anter

• Nā hōʻailona a me nā ʻōuli o ka make wai
• 1. Wai
• 2. Kope a me ka tī
• 3. Skim a me ka waiū momona momona
• 4. Nā huaʻai a me nā mea kanu
• 5. Nā hoʻonā hydration waha
• Ke laina lalo

He mea nui ia e hoʻoliʻiliʻi hou ma hope o kekahi hana e hoʻoulu ai i ka sweating kaumaha, e like me ka hoʻoikaika ikaika, ke kau ʻana o ka sauna, a i ʻole ka papa yoga wela.

He mea nui ka hoʻomake ʻana no ka pale ʻana i nā hopena hōʻino o ka make wai inā loaʻa ʻoe i ka maʻi ʻōpū a ke ola nei paha ʻoe mai kahi pō inu.

Kūkākūkā kēia ʻatikala i nā hōʻailona a me nā ʻōuli o ka make wai a me nā ala ʻoi loa e hoʻi koke ai i ka home.

Nā hōʻailona a me nā ʻōuli o ka make wai

Pono kēlā me kēia cell, nāʻaʻaʻa, a me nā mea i loko o kou kino i ka wai e holo.

Kōkua ka wai i ka mālama ʻana i ka mahana o ke kino, lubricate ami, lawe i nā mea momona, hemo i nā ʻōpala, a hoʻopuni i ke koko. ʻO ia ka hiki ʻole i kou kino ke hana kūpono i kēia mau hana inā ʻoe e make wai, kahi e hana ai ke lilo ʻoe i nā wai hou aʻe ma mua o kou lawe ʻana i ().

ʻO kahi laʻana, hiki iā ʻoe ke maloʻo mai ka hou ʻana, ka luaʻi, ka ʻike ʻana i ka palahī, a i ʻole ka lawe ʻana i nā lāʻau diuretic e hoʻonui ai i ka nalowale o ka wai.

ʻOi aku ka nui o ka lehulehu i ka make wai ma mua o nā mea ʻē aʻe, e like me nā keiki, nā mākua, a me nā kānaka me kekahi ʻano olakino e like me ka maʻi kō a me nā maʻi puʻupaʻa ().

ʻO nā hōʻailona a me nā ʻōuli o ka make wai e komo pū me (, 2):

• hoʻonui ka make wai
• waha maloo
• urination pinepine ʻole
• ʻili maloʻo
• luhi
• ʻūpā
• ʻeha poʻo

ʻO ke kala mimi ka hōʻailona maʻamau o ke kūlana hydration. ʻO ka maʻamau, ʻo ka paler ke kala, ʻo ka hydrated ʻoi aku ʻoe. ʻLelo ʻia, hiki i ke kala ke hoʻololi i nā kumu ʻē aʻe ma mua o kāu kūlana hydration, e like me ka papaʻai, ka hoʻohana ʻana i kekahi mau lāʻau, a me kekahi mau kūlana olakino (,,).

Ua hōʻike ʻia nā noiʻi i ke kala mimi kahi hōʻailona kūpono o ka hydration i nā keiki a me nā ʻōpio ʻōpio akā ʻaʻole i nā mākua makua (,,).

Inā hopohopo ʻoe i ke kūlana hydration o kāu a i ʻole ʻo haʻi, eia nā ala ʻelima maikaʻi loa e refhydrate koke.

1. Wai

ʻOiai paha he mea kupanaha, ʻo ka wai inu ka mea ʻoi loa a maikaʻi loa a me ke ala liʻiliʻi e noho hydrated a me rehydrate.

ʻAʻole like me nā mea inu ʻē aʻe, ʻaʻohe i loko o ka wai i nā kō a me nā calories, i mea maikaʻi e inu i loko o ka lā a i ʻole kikoʻī ke pono ʻoe e rehydrate, e like me ma hope o kahi hoʻolālā.

He mea kūpono ia e hoʻomaopopo i nā ʻano like ʻole, e like me nā genetics, ke kumu e lilo ai kekahi poʻe i ka nui o ka sodium ma o ko lākou hou ma mua o nā poʻe ʻē aʻe. Hiki paha iā ʻoe ke "sweater paʻakai" inā loaʻa pinepine ʻoe i nā puʻupuʻu puʻupuʻu me ka hoʻoikaika kino a i ʻole inā ʻeha kou hou i kou mau maka ().

Inā pili kekahi o kēia mau mea iā ʻoe, e nānā pono e kūapo ʻaʻole wale i ka wai e nalowale ma o ka hou akā ʻo ka sodium pū kekahi, ʻo ia hoʻi ma hope o ka ikaika a lōʻihi paha o ka hoʻoikaika kino i nā wahi wela.

ʻLelo ʻia, inā ʻaʻole ʻoe e komo i kahi hana lōʻihi a ikaika e like me kahi hanana ultra-endurance ma kahi wela, hiki ke hoʻololi maʻalahi ʻia ka sodium āu e nalo ai ma o ka hou ma o ka papaʻai kaulike ().

No ka hapanui o ka poʻe, lawa ka wai inu e rehydrate. Inā he lole komoʻu paʻakai ʻoe, e nānā pono e hoʻololi i ka sodium a me ka wai i lilo ma o ka hou, ʻoi aku ka maikaʻi ma o ka papaʻai kaulike.

2. Kope a me ka tī

Kope a me ke kī i loko o ka caffeine stimulant, ka mea hiki ke loli loa i ka nui o ke kālā, no ka mea e like me ka diuretic ().

Eia nō naʻe, hiki ke inu i ke kofe a me ke kī i nā mea kaulike e like me ka hydrating e like me ka wai inu a lawelawe ma ke ʻano he koho hoʻoikaika kino.

Lilo ka Caffeine i ka make wai ʻana ma nā paukū ma kahi o 250-300 mg, ka like o ʻelua a ʻekolu paha 8-auneke (240-ml) kīʻaha kope, a i ʻole ʻelima a ʻewalu ʻewalu mau ʻoneka (240-ml) kī kī ().

I loko o kahi noiʻi, ua inu he 50 mau mea inu kofe maʻamau i 4 mau kīʻaha (800 ml) o ke kofe i piha me ka 1.8 mg o ka caffeine ma ka paona (4 mg per kg) o ke kaumaha o ke kino i kēlā me kēia lā. ʻAʻole i ʻike ʻia he ʻokoʻa koʻikoʻi ma waena o ke kope a me ka wai e pili ana i ka hiki ke hydrating ().

Inā ʻaʻole ʻoe makemake i kēia mau mea inu maʻalahi, e hoʻāʻo e hoʻohui i ka waiū ʻalemona ʻole i hoʻomoʻa ʻia i kāu kofe, a i ʻole nā ​​mea kanu a me nā mea ʻala e like me ke kinamona, nutmeg, a i ʻole ka mauʻu lau nahele i kāu kī.

ʻO ka inu ʻana i ka nui o ke kope a me ke kī i like me nā waiwai hydrating e like me ka wai. Hoʻohui, hāʻawi paha kā lākou ʻike caffeine iā ʻoe i ka hoʻonui ikehu.

3. Skim a me ka waiū momona momona

Ma waho aʻe o ka hāʻawi ʻana i kahi hui o nā meaola, loaʻa i ka waiū i nā waiwai hydrating maikaʻi loa.

Loaʻa ka waiū i nā waiū kiʻekiʻe o nā electrolytes, kahi e kōkua ai i ke kaulike i ka nui o ka wai i kou kino ().

Ua hōʻike ʻia kahi noiʻi a me ka waiū momona momona e rehydrate iā ʻoe a me nā mea inu haʻuki i makemake nui ʻia ma hope o ka hoʻoikaika kino, ʻoiai e hāʻawi ana i ka protein a me nā meaola nui ʻē aʻe (,).

ʻO ke protein kiʻekiʻe i loko o ka waiū e hana ia i mea inu ma hope o ka hoʻoikaika kino no ka hoʻomaka ʻana o ka mākala a me ke kaʻina hana hou (,).

E noʻonoʻo wale i ka ʻai ʻana i ka waiū ma hope o ka hoʻoulu kino e hoʻohoihoi i ka ʻōpū e like me ka momona. Hoʻohui, ʻaʻole ia he koho kūpono no ka poʻe i hoʻomanawanui ʻole i ka lactose a i ʻole kekahi mau protein waiū (,).

ʻO ka waiū - ʻo ia hoʻi ka waiū momona piha - ʻaʻole paha ia he koho maikaʻi inā ʻike ʻoe i ka palahī a i ʻole ka luaʻi, no ka mea hiki ke hoʻonui i kēia mau ʻano ().

Hiki ke hoʻohana ʻia ka skim a me ka waiū momona momona ma ke ʻano he lāʻau hope ma hope o ka hoʻolālā ʻana a i ʻole inu inu nui ākea inā ʻaʻohe ou lactose intolerance a i ʻole kahi alapiʻi protein protein.

4. Nā huaʻai a me nā mea kanu

Hana ʻia i ka wai 80-99%, nā huaʻai a me nā mea kanu no kahi meaʻai hydrating maikaʻi loa ().

No ka hoʻohālikelike, nā meaʻai i hana nui ʻia e like me nā kuki, nā pahū, nā palaoa, a me nā ʻāpana i loaʻa he 1-9% wai () wale nō.

ʻO nā hua a me nā mea kanu me ka wai kiʻekiʻe loa e komo pū me:

• hua hua
• meloni
• ʻalani
• huawaina
• kāloti
• lettuce
• kāpiki
• milo

Hoʻopili i nā ʻano huaʻai a me nā mea kanu like ʻole a mālama i ka wai ʻumeke cubed i loko o kāu pahu hau no ka maʻalahi a maʻalahi hoʻi.

ʻO nā huaʻai a me nā huaʻai maloʻo e like me ka momona o ko lākou mau hoa hou, a i kekahi mau manawa, ʻoi aku ka nui o ka momona.

Lawe pinepine ia i mau lā a i ʻole he mau pule ma mua o ka hana ʻana o nā huaʻai a me nā mea kanu i kāu papa. I loko o kēlā manawa, hiki i ka hoʻohaʻahaʻa ke kumu i ka nalo ʻana o ka nutrient. I ka ʻaoʻao ʻē aʻe, hoʻopaʻa ʻia nā huaʻai a me nā mea kanu i hau i ka wā pōkole ma hope koke o ka ʻohi ʻana, kahi e paʻa ai ka hapa nui o kā lākou mau meaola.

ʻO kahi laʻana, ua hōʻike ʻia kahi noiʻi ua loaʻa i nā pīni ʻōmaʻomaʻo mānoanoa a me nā blueberry ʻoi aku ka nui o ka wikamina C ma mua o kā lākou mau hoa hou ().

E hoʻāʻo e hana i kahi mea hoʻonani hydrating, nutrient-packed ma ka hoʻohui ʻana i kāu mau punahele punahele a i ʻole nā ​​huaʻai a me nā mea kanu i loko o ka blender me ka waiū a i ʻole yogurt Greek.

Ma muli o kā lākou kiʻekiʻe o ka wai, nā huaʻai a me nā huaʻai a me nā mea kanu i hana i kahi meaʻai maikaʻi hydrating.

5. Nā hoʻonā hydration waha

ʻO nā haʻina hydration oral he formulate kūikawā i hoʻohana ʻia e pale a mālama i ka make wai i hoʻokumu ʻia e ka diarrhea a i ʻole ka luaʻi.

Ua hoʻolaha ʻia lākou e hoʻonui i ka hoʻōla hoʻoikaika kino a pale a mālama ʻana i nā hang hang.

Hoʻokumu ʻia kēia mau hopena i ka wai a loaʻa mau nā electrolytes e like me ka sodium, chloride, a me ka potassium, a me ke kō, ma ke ʻano o ka dextrose. Loaʻa i kekahi o nā hāʻina kalepa i nā pono ʻē aʻe e like me prebiotics a me zinc.

ʻOiai ke kōkua nei kēia mau mea inu inu e hoʻoliʻiliʻi i nā wai a nalowale a me nā electrolytes, hiki ke uku ʻia (,).

ʻO ka mea pōmaikaʻi, hiki iā ʻoe ke hana i kāu pono ponoʻī e hoʻohana i kēia mau mea kīhini maʻamau (24):

• 34 auneke (1 lita) o ka wai
• 6 teaspoon o ke kō
• 1/2 teaspoon o ka paʻakai

Hoʻohui iā lākou i loko o kahi pola nui a ipu paha a hoʻowali a hiki i ka wā e hemo ai ke kō a me ka paʻakai. Hiki iā ʻoe ke hoʻohana i nā mea hoʻāʻo ʻono e hoʻomaikaʻi i ka ʻono inā makemake ʻia - e hoʻomanaʻo wale ʻoe i loko o lākou ka ʻono a me nā ʻono maoli a me nā ʻono.

Loaʻa nā wai, electrolytes, a me ke kō i nā haʻina hydration oral. Hiki iā ʻoe ke hana i kāu haʻina rehydration maʻalahi ma ka home e hoʻohana ana i ka wai, paʻakai, a me kō.

Ke laina lalo

Hana ka make wai ke nalowale kou kino i nā wai ma mua o ka lawe ʻana i loko.

No ka hapanui o ka poʻe, ʻo ka wai inu ke ala maikaʻi loa e noho hydrated a me rehydrate.

ʻO nā koho ʻē aʻe e laʻa me ke kope, tī, waiū, nā huaʻai, nā mea kanu, a me nā haʻina hydration waha.

Mai kānalua e kamaʻilio me kāu kauka inā pili ʻoe e pili ana i kāu kūlana hydration a i ʻole haʻi.