Ukuphuza amanzi kubonakala kuyisenzo esilula kunazo zonke emhlabeni, kodwa umthelela wako udlulela ngalé kokuqeda ukoma: I-Hydration ishintsha indlela umzimba wakho osabela ngayo ekucindezelekeniUcwaningo lwakamuva, oluholwa yi-Liverpool John Moores University futhi lwashicilelwa ku Journal of Physiology Applied, ubeke izinombolo nomongo kulo mbono, okubonisa ukuthi ukungaphuzi ngokwanele kukhulisa ukusebenza kabusha kwezinto eziphilayo ezimweni ezinzima.
Okuphawulekayo ukuthi leli thonya alicashile: Abantu abaphuza uketshezi oluncane bakhombisa ama-cortisol spikes aphezulu kakhulu ngemva kokucindezeleka okulawulwayo, naphezu kokuthi ungasazizwa ukoma. Le datha ichitha inganekwane yokuthi kwanele "ukuphuza uma womile" futhi ibeka amanzi nsuku zonke njengendlela ucezu olubalulekile lokuvimbela impilo engokomzimba neyengqondo.
Okushiwo idatha: Ukuthatha amanzi aphansi, ukukhuphuka kokusebenza kabusha kwengcindezi
Ithimba le-Liverpool John Moores University lilandele iqembu labantu abadala abanempilo ukuze lihlole ukuthi ingabe ukudla kwansuku zonke kwamanzi akuthonye yini ukusabela kwabo kwemvelo ekucindezelekeni. Kumavolontiya angaphezu kuka-60, kwakhethwa abantu abangu-32, abahlukaniswe ngamaphrofayili amabili: labo abaphuza ngaphansi kwamalitha angu-1,5 ngosuku kanye nalabo abahlangana noma abadlula izincomo ezijwayelekile. Isonto lonke, ukugeleza kwamanzi kwabo kwabhekwa kusetshenziswa ukuhlolwa kwegazi nomchamo ukuze kuqinisekiswe ukuqhathanisa okuthembekile.
Bazichaza kanjani izincomo? Ayethembele ezikhombo ezaziwayo. I-European Food Safety Authority (EFSA) iphakamisa u-2,5 L/day kwabesilisa kanye no-2,0 L/ngosuku kwabesifazane., kuyilapho i-UK Eatwell Guide iphakamisa phakathi kuka-1,5 no-2,0 L ngosuku (cishe izinkomishi ezingu-6–8). Lezi zibalo, ababhali basho, ziyiziqondiso, njengoba izidingo zikhuphuka ngokushisa, ukuzivocavoca okukhulu, izikhathi zokululama, ukukhulelwa noma ukuncelisa.
Ngaphambi kokudalula ababambiqhaza esivivinyweni esicindezelayo, abacwaningi babhala isimo sabo se-hydration ngamamethrikhi enhloso. Amasampula omchamo amnyama futhi agxile kakhulu eqenjini "lokudla okuphansi" aqinisekisa ukuntuleka kwamanzi emzimbeni, ngisho nangaphandle kokoma okusobala. Lokhu kuyisihluthulelo: umzimba wakho ungaba mfushane emanzini ngaphandle kokuthi uqaphele.
Ukuze bathole impendulo yokucindezeleka elawulwayo, basebenzisa i-Trier Social Stress Test (TSST), iphrothokholi yaselabhorethri esungulwe kahle elingisa izingcindezi zenhlalo zangempela. Iqukethe inhlolokhono mbumbulu kanye nokuhlolwa kwezibalo zengqondo bukhoma., phambi kwephaneli yabahloli abagqoke izingubo zokugqoka kanye nekhamera elingisisiwe, ayikhululekile ngokwanele ukuze yenze kusebenze uhlelo lokucindezeleka.
Ngokuzithoba, womabili amaqembu azizwa enovalo futhi abika izimpawu ezifana nezandla ezijulukayo, umlomo owomile, nokwanda kwenhliziyoUmehluko omkhulu kakhulu wavela ematheni: amaphrofayili okudla okunoketshezi oluncane abonisa ukusabela okukhulu kwamahomoni ekucindezelekeni kuneqembu eligcwele amanzi amaningi.
Ukuthi ukucindezeleka kwalinganiswa kanjani nokuthi yini eyashintsha nge-hydration
Ukulinganisa impendulo yebhayoloji, Amasampula amathe athathwa ngaphambi nangemuva kwe-TSST ukukala i-cortisol, i-hormone ehlela okuningi kokusabela kokucindezeleka. Nakuba ukukhathazeka okubonwayo nokushaya kwenhliziyo kukhuphuke ngokulinganayo kuwo womabili amaqembu, amajika e-cortisol ahlukaniswe ngokucacile.
Izinombolo ziyimifanekiso: Iqembu labadla kancane (cishe 1,3 L/ngosuku) likhulise i-cortisol yalo cishe ngo-6,2 nmol/L ngemva kokucindezeleka, kuyilapho iqembu elisetshenziswa kakhulu libonisa ukwanda cishe 4,0 nmol/L. Ngamanye amazwi, a ukuphinda kusebenze okukhulu kuno-50% kulabo abaphuze kancane, naphezu kokwabelana ngemizwa efanayo.
Ngaphezu kwalokho, ithimba labona ubudlelwano obuseduze phakathi kwesimo se-hydration kanye nenani eliphakeme lama-hormone: Uma kukhuphuka ukugxila nobumnyama bomchamo, ukwanda okukhulu kwe-cortisolUkuhlobana kufinyelele ku-coefficient ye R = 0,7 (P <0,001), inani eliqinile ngokwezibalo. Ngokuhambisanayo, umehluko omangalisayo ekuthatheni okumaphakathi ubonwe eqenjini elincane: nxazonke 1,3 L/ngosuku vs. 4,4 L/ngosuku, egcizelela ukuthi ukuchayeka kulesi sici esibonakala siwubala kungaba okuhluke kanjani.
Ukuthola okumangaze ngaphezu kokukodwa: Iqembu elingenawo amanzi amancane alizange libike ukuthi lizokoma kakhuluLe phethini ihambisana nokuphelelwa amanzi emzimbeni buthule: umzimba wenza kusebenze izindlela zokonga amanzi ngaphandle kwezixwayiso ezisobala, ngakho ukuthembela kuphela ekomeni kungase kunganele ukukugcina ungaphakathi kwebanga elinempilo.
Ababhali bagcizelela ukuthi lo mehluko wawungewona nje umlando. Izimpendulo ze-cortisol eyeqile zihlotshaniswa nengozi eyengeziwe ye-cardiometabolic kanye nempilo yengqondo ebuthaka. uma kuphindwa ngokuhamba kwesikhathi. Ngakho-ke intshisekelo yokuhlola ukuthi ukuhlangana kwemihlahlandlela ye-hydration kungasiza yini ukusabela kwe-cortisol kuma-microstressors ansuku zonke (isiminyaminya, imihlangano eshubile noma izivivinyo).
Amahomoni axhuma ukoma nokucindezeleka: i-vasopressin ne-cortisol
Ukuze uqonde ukuxhumana phakathi kwamanzi nokucindezeleka, kuyasiza ukubheka i-vasopressin, i-hormone esiza izinso zigcine uketshezi lapho umzimba uthola ukushoda. Nokho, yona le ngqamuzana iyasebenza ku-hypothalamus, enye yezindawo zokucindezeleka “zokulawula” zobuchopho, ezengeza ungqimba lobunkimbinkimbi endabeni.
Lapho amanzi entuleka. kwandisa i-vasopressin ukonga uketshezi ezinso, kodwa lokho nakho kungaqinisa umsebenzi we-hypothalamus-pituitary-adrenal axis, kuphushe umzimba ukuba khulula i-cortisol eyengeziwe. Okusho ukuthi, ukuphelelwa amanzi emzimbeni akuyona nje "inkinga yezinso": kukhona ibhuloho eliqondile le-hormonal ukuthi kuthuthukisa ukusabela ekucindezelekeni.
Uma lelo sondo lijikeleza kakhulu futhi isikhathi eside, isikweletu siyavela. Ukusebenza okuphindaphindiwe kwe-cortisol kuhlotshaniswa nengozi eyengeziwe yesifo senhliziyo nemithambo yegazi., ukuphazamiseka kweglucose kanye namathuba aphezulu okucindezeleka, phakathi kweminye imiphumela. Eqinisweni, ithimba labacwaningi ngokwalo liyakhumbula ukuthi a ukusebenza kabusha kwe-cortisol okuyihaba Kuhlotshaniswa nemiphumela emibi kakhulu ye-cardiometabolic kanye nezengqondo.
Ukuvikelwa kwezinso kufanele kukhulunywe ngokukhethekile. Njengoba kuye kwaphawulwa kumongo wamagagasi okushisa, Izinso ziba sengozini ikakhulukazi lapho amazinga okushisa enyukaUma umzimba wakho usuvele ufushane emanzini phakathi nalezi ziqephu, ukucindezeleka kokushisa nokugxila komchamo kungase kuqhubekisele phambili isimo sibe nzima.
Ngokuphelele, Ukuphuza okuncane kubangela uchungechunge lwezimpawu Ukuze wonge amanzi, kugcina sekufaka umzimba "kwimodi yokuxwayisa," ngezindleko ezingeziwe zamahomoni. Isikhathi esifushane: uzizwa ucindezeleke kakhulu kunesidingo. Isikhathi eside: lokhu kugcwala okusimeme kungase kubangele izitho nezinhlelo ezibalulekile.
Izimpawu, izimpawu nezingozi zokuphuza kancane kakhulu
Ukuphelelwa amanzi emzimbeni okuncane ngokuvamile akunakwa. Akukhona njalo ukoma okunamandla, kodwa kunezinkomba: umchamo omnyama, ogxilile, umlomo owomile, ikhanda elibuhlungu, ukukhathala okungavamile, noma ubunzima bokugxilisa ingqondo. Elebhu, ngesikhathi se-TSST, ababambiqhaza abadla kancane abazange bazizwe “omile”, kodwa umchamo ne-cortisol yakhe kwakhuluma indaba ehlukile.
Ezingeni lezempilo yengqondo, izingcezu zihambisana nomunye umsebenzi. Ngo-2018, ucwaningo lwabantu abadala abangaphezu kwe-3.000 bathola ingozi ephansi yokukhathazeka nokudangala. kulabo abaphuza amanzi amaningi. Ngo-2014, lapho kulungiswa ukudla, abantu abavame ukuphuza kakhulu bazizwa zishube kakhulu futhi zizolile lapho zinciphisa ukusetshenziswa kwazo, futhi isimo sengqondo siba ngcono ngokudla okwandayo. Cishe ngo-2015, phakathi kwabesifazane abanempilo ye-120, ukudla okuncane kwakuhlotshaniswa nokucindezeleka okwengeziwe, ukucindezeleka, nokudideka; Ngo-2011, kwatholakala iphethini efanayo emadodeni..
Ubuthongo bubuye bungene esibalweni. Nakuba izincwadi zinezinhlobonhlobo, Okungenani ucwaningo olulodwa lwabantu abadala baseShayina nabaseMelika baxhumanisa ukuphelelwa amanzi emzimbeni nokulala okuncane.Siyazi ukuthi ukungalali kahle kwandisa ukukhathazeka kwasemini, ngakho-ke ukulondoloza amanzi okwanele kungasebenza njengesixhumanisi esingaqondile esikhuthaza imijikelezo yokulala ezinzile.
Mayelana nokuphepha, ukuphelelwa amanzi emzimbeni okungapheli noma okunzima kungaba nemiphumela emibi. Izikhungo zemitholampilo ezihamba phambili zibhale phansi izingozi ezifana nalezi Amatshe ezinso, ukwehluleka kwezinso, izinkinga zenhliziyo, ukushaqeka, i-coma ngisho nokufa ezimweni ezimbi kakhulu. Lezi yizimo ezingavamile ekuphileni kwansuku zonke, kodwa zibonisa ukuthi kungani ukushoda koketshezi okuqhubekayo kungafanele kuncishiswe.
Kuthiwani ngeziphuzo ze-electrolyte? Ucwaningo lwango-2019 lwaphakamisa ukuthi bangasiza ekunqandeni ukukhathazeka., nakuba ababhali ngokwabo bexwayise ngokuthi a Umphumela we-Placebo Lokhu kungachaza ingxenye yomphumela. Ezimweni eziningi zansuku zonke, amanzi ewodwa asebenza kahle; ama-electrolyte aba usizo kakhulu lapho kukhona ukulahlekelwa okukhulu (ukuvivinya umzimba okukhulu, ukushisa okuphawulekayo, noma iziqephu zesisu).
Ukuvimbela: Angakanani amanzi okufanele uwaphuze nokuthi ungawalungisa kanjani ngaphandle kokuzikhathaza
Imihlahlandlela icacile njengesiqalo: I-EFSA incoma u-2,5 L/ngosuku kwabesilisa no-2,0 L/ngosuku kwabesifazane., kanye ne-Eatwell Guide iphakamisa 1,5–2,0 L. Khumbula ukuthi zonke iziphuzo namanzi kubalwa kokudla; hlola i izici zamanzi okuphuza. Lungisa phezulu uma kushisa, Uma uziqeqesha kanzima, uyalulama ekuguleni, ukhulelwe noma uncelisa.
Ngaphandle kobuningi, imibandela ibalulekile. Ungathembeli ekomeni kuphela: Yisebenzise njengesignali, yebo, kodwa iqinisekise nsuku zonke ngombala womchamo wakho: ophuzi ocacile noma ophaphathekile, omuhle; kumnyama, cishe untula amanziLo mthetho olula, osekelwa okutholwe ocwaningweni, uyisiqondiso esisebenzayo cishe kunoma ngubani.
Amasu ambalwa alula enza umehluko. Phatha ibhodlela ngesandla futhi uphuze usuku lonke; setha izikhumbuzo uma ujwayele ukukhohlwa; hlanganisa izithelo nemifino enothe ngamanzi; futhi uma ulindele umzuzu ocindezelayo (iphrezentheshini, ukuhlolwa, umhlangano oyinhloko), fika ne-hydration ngokulandelana. Abacwaningi bayakugcizelela lokho Ukulandela imihlahlandlela kungadambisa impendulo ye-cortisol ebusweni be-microstressors nsuku zonke.
Akukona ukuphuza utshwala ngokungalawuleki futhi. Njengakho konke, okweqile kunezingozi (i-hyponatremia ezimweni ezimbi kakhulu ngenxa ye-sodium dilution). Uma unempilo, lalela umzimba wakho, wendlala ukudla kwakho, futhi usebenzise imihlahlandlela nombala womchamo njengezinkomba ezinengqondo. Ngesikhathi sokuzikhandla isikhathi eside noma ekushiseni okukhulu, cabangela ama-electrolyte ngokuhlakanipha.
Ubuchwepheshe bokusiza? Amathuluzi anelukuluku ayahlolwa, njenge Izinzwa ezisebenzisa isikrini seselula ukuze zilinganisele amanzi ngomunwe wakho. Zisencane ukuze zisetshenziswe abantu abaningi, kodwa zikhomba ikusasa elinamamethrikhi enziwe ngezifiso angakusiza ukuthi uhlale "endaweni emnandi."
Ukuphuza amanzi anele akuyona i-panacea, kodwa Yebo, isenzo esilula esinokubuyisela okuphezulu: inganciphisa ama-cortisol angadingekile ekuphenduleni ingcindezi, ikhuthaze ukucaca kwengqondo, isekele inhliziyo nezinso, futhi ikusize ubhekane kangcono nezinsuku eziyinselele. Ingilazi ngesikhathi ingaba namasu njengokulala kahle noma ukudla ukudla okulinganiselayo. lapho okusengozini yindlela umzimba wakho osabela ngayo ekucindezelweni kwansuku zonke.
