Madzi ndi ofunikira kuti akhale ndi thanzi labwino, koma zosowa za munthu aliyense zimasiyana malinga ndi momwe alili. Kodi muyenera kumwa madzi ochuluka bwanji tsiku lililonse? Ili ndi funso losavuta, koma palibe mayankho osavuta kwa ilo. Ochita kafukufuku apereka malingaliro osiyanasiyana pazaka zambiri, koma zenizeni, zosowa zanu zamadzi zimadalira zinthu zambiri, kuphatikizapo thanzi lanu, momwe mukuchitira, ndi kumene mukukhala.
Ngakhale kuti palibe saizi imodzi yomwe ingagwirizane ndi mankhwala onse, kudziwa zambiri zamadzimadzi a m'thupi lanu kudzakuthandizani kusankha madzi okwanira tsiku lililonse.
Pindulani ndi thanzi
Madzi ndiye chinthu chachikulu m'thupi lanu ndipo amapanga pafupifupi 60 peresenti ya kulemera kwa thupi lanu. Dongosolo lililonse m'thupi limadalira madzi. Mwachitsanzo, madzi amachotsa poizoni m’ziŵalo zofunika kwambiri, kunyamula chakudya kupita ku maselo, ndipo amapangitsa kuti khutu, mmero, ndi mphuno likhale lonyowa.
Kupanda madzi kungayambitse kutaya madzi m'thupi, zomwe zimachitika ngati mulibe madzi okwanira m'thupi kuti agwire ntchito zabwino. Ngakhale kutaya madzi m'thupi pang'ono kumatha kuwononga mphamvu zanu ndikupangitsa kuwonongeka.
Mukufuna madzi ochuluka bwanji?
Tsiku lililonse mumataya madzi kudzera mu mpweya wanu, thukuta, mkodzo ndi matumbo. Thupi lanu liyenera kubwezeretsanso madzi ake kuti ligwire ntchito moyenera mwa kumwa zakumwa ndi zakudya zomwe zili ndi madzi.
Ndiye kodi munthu wamkulu wathanzi yemwe amakhala m'dera lotentha amafunikira madzi ochuluka bwanji? Institute of Medicine yatsimikiza kuti kumwa kokwanira kwa amuna ndi pafupifupi malita atatu (pafupifupi makapu 3) a zakumwa patsiku. Kumwa kokwanira kwa amayi ndi malita 13 (pafupifupi makapu 2,2) a zakumwa patsiku.
Nanga bwanji malangizo oti muzimwa magalasi asanu ndi atatu a madzi patsiku?
Aliyense anamvapo uphungu wakuti: “Imwani magalasi asanu ndi atatu a madzi patsiku.” Izi ndi pafupifupi malita 1,9, zomwe sizosiyana kwambiri ndi malingaliro a Institute of Medicine. Ngakhale kuti malingalirowa sakuthandizidwa ndi zowona zenizeni, amakhalabe otchuka chifukwa ndi osavuta kukumbukira. Ingokumbukirani kuti ndondomekoyi iyenera kumveka motere: "Imwani magalasi asanu ndi atatu amadzimadzi patsiku," chifukwa zakumwa zonse zimaphatikizidwa powerengera ndalama za tsiku ndi tsiku.
Zinthu zomwe zimakhudza kufunikira kwa madzi
Mungafunike kusintha madzi omwe mumamwa molingana ndi masewera olimbitsa thupi, nyengo ndi nyengo, thanzi lanu, komanso ngati muli ndi pakati kapena mukuyamwitsa.
Khalani ndi nkhawa. Ngati mumasewera masewera kapena kutenga nawo mbali pazochitika zilizonse zomwe zimakupangitsani thukuta, muyenera kumwa madzi ambiri kuti muchepetse kutaya kwamadzimadzi. Mamililita 400 mpaka 600 owonjezera (pafupifupi makapu 1,5 mpaka 2,5) amadzi ayenera kukhala okwanira kulimbitsa thupi kwakanthawi, koma kuchita masewera olimbitsa thupi kupitilira ola limodzi (monga marathon) kumafunikira madzi ambiri. Kuchuluka kwa madzi owonjezera omwe mukufunikira kumadalira kuchuluka kwa thukuta ndi nthawi ndi mtundu wa masewera olimbitsa thupi. Pochita masewera olimbitsa thupi nthawi yayitali, ndi bwino kugwiritsa ntchito chakumwa chamasewera chomwe chili ndi sodium, chifukwa izi zimathandizira kubwezeretsa sodium yomwe idatayika chifukwa cha thukuta komanso kuchepetsa chiopsezo chokhala ndi hyponatremia, yomwe imatha kupha moyo. Komanso, imwani madzi mukamaliza kuchita masewera olimbitsa thupi.
Chilengedwe. Nyengo yotentha kapena yachinyezi imatha kukutulutsani thukuta ndipo imafunikira madzi owonjezera. Mpweya wosasunthika ungayambitse kutuluka thukuta m'nyengo yozizira. Komanso, pamalo okwera pamwamba pa 8200 mapazi (2500 metres), kukodza ndi kupuma kumatha kuchulukirachulukira, ndikuchepetsa gawo lalikulu lamadzi anu.
Matenda. Mukakhala ndi malungo, kusanza, kapena kutsekula m’mimba, thupi lanu limataya madzi owonjezera. Muzochitika izi, muyenera kumwa madzi ambiri. Kuonjezera apo, mungafunike kuwonjezera madzi omwe mumamwa ngati muli ndi matenda a chikhodzodzo kapena miyala yamkodzo. Kumbali ina, matenda ena a impso, chiwindi ndi adrenal glands, komanso kulephera kwa mtima, kungayambitse kuchepa kwa madzi otsekemera komanso kufunikira kochepetsa kumwa madzi.
Mimba kapena kuyamwitsa. Amayi omwe akuyembekezera kapena oyamwitsa amafunikira madzi owonjezera kuti akhalebe ndi hydrate. Institute of Medicine imalimbikitsa kuti amayi apakati azimwa malita 2,3 (pafupifupi makapu 10) amadzimadzi tsiku lililonse, ndipo amayi oyamwitsa amwe malita 3,1 (pafupifupi makapu 13) amadzimadzi patsiku.