Ungakunciphisa Kanjani Ukugcinwa Kwamanzi? Zama Lezi Zindlela Ezi-16 Eziphumelelayo

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Umzimba womuntu uqukethe cishe amaphesenti ama-60 wamanzi. Amanzi adlala indima ebalulekile ekwenzeni imisebenzi ebalulekile yomzimba njengokulawula ukushisa komzimba, ukusiza ubuchopho bakho ukusebenza nokukhipha imfucuza emzimbeni. Kodwa-ke, lapho amanzi amaningi akha emzimbeni wakho, angadala ukuqumba nokukhukhumala, ikakhulukazi esiswini, emilenzeni nasezingalweni okubizwa ngokuthi ukugcinwa kwamanzi, okwaziwa nangokuthi ukugcinwa koketshezi noma i-edema [1] .

Ukugcinwa kwamanzi kwenzeka lapho umzimba uhluleka ukukhipha amanzi amaningi ezicutshini zomzimba. Ukudla usawoti omningi, ukusabela komzimba esimweni sezulu esishisayo, izici ze-hormonal, ukungondleki kahle, imithi kanye nokuntuleka kokunyakaza ngezinye zezimbangela zokugcinwa koketshezi. Ukugcinwa kwamanzi kudala izimpawu ezifana nokuvuvukala, ukuqina kwamalunga, ukukhuluphala kwesisindo, ukuqaqamba kwezitho zomzimba ezithintekayo kanye nokushintsha kombala wesikhumba kanye nesikhumba esidumbile.

Yize ukugcinwa kwamanzi kuvame ukuba kwesikhashana futhi kungelashwa kalula, kwesinye isikhathi kungaba yinkomba yesimo esibi sezempilo njengesifo senhliziyo, sezinso noma sesibindi [1] .

Uma uhlangabezana nokugcinwa kwamanzi okunzima okuhlala isikhathi esingaphezu kwesonto, kufanele ubonane nodokotela ngokushesha. Ezimweni lapho ukuvuvukala kumnene futhi ukugcinwa kwamanzi kungewona umphumela wesimo esibi sezempilo, ungazama izindlela ezithile zokunciphisa ukugcinwa kwamanzi ngokushesha futhi ngokwemvelo. Funda ukuze wazi.

Izindlela Zokunciphisa Ukugcinwa Kwamanzi

1. Ukudla usawoti okuphansi

Ukudla usawoti ngokweqile noma i-sodium kungadala ukugcinwa kwamanzi [okubili] [3] . Futhi, ukudla ukudla okuningi okusetshenzisiwe okunosawoti omningi kungadala ukugcinwa kwamanzi. Ngakho-ke, nciphisa ukudla kukasawoti nsuku zonke ngokugwema ukusetshenziswa kokudla okusetshenzisiwe futhi udle izithelo eziningi, imifino, amantongomane nembewu ephansi nge-sodium.

2. Yidla ukudla okunothe nge-potassium

I-Potassium iyiminerali ebalulekile edlala izindima ezimbalwa ezibalulekile emzimbeni wakho, kufaka phakathi ukulawula ibhalansi yamanzi. I-Potassium ingasiza ekwehliseni ukugcinwa kwamanzi ngokulinganisa amazinga e-sodium emzimbeni wakho nokwandisa ukukhiqizwa komchamo [4] .

Yidla ukudla okunothe nge-potassium njengobhanana, utamatisi, ubhontshisi, ukwatapheya, i-kale nesipinashi.

3.Dla ukudla okunothe nge-magnesium

Ukwandisa ukungena kwe-magnesium kungasiza ekwehliseni ukugcinwa kwamanzi. Ucwaningo lukhombisile ukuthi abesifazane abanezimpawu ezimnene zangaphambi kokuya esikhathini abadle ama-200 mg we-magnesium ngosuku kuholele ekwehlisweni kokugcinwa kwamanzi [5] .

Okunye ukudla okunothe nge-magnesium okusanhlamvu okuphelele, imifino eluhlaza eluhlaza, amantongomane noshokoledi omnyama.

4. Khulisa ukudla kukavithamini B6

Ngokuya ngocwaningo olushicilelwe kwiJenalial of Caring Sciences, i-vitamin B6 ikhonjisiwe yehlisa ukugcinwa kwamanzi kwabesifazane abane-premenstrual syndrome [6] . Faka ukudla okunothe uvithamini B6 ekudleni kwakho, njengobhanana, ama-walnuts, amazambane nenyama.

5. Ukuzivocavoca umzimba

Ukuvivinya umzimba kungenye yezindlela ezinhle zokunciphisa ukugcinwa kwamanzi okwesikhashana. Ukwenza noma yiluphi uhlobo lokuzivocavoca kuzokhipha umjuluko emzimbeni wakho, okuzokusiza ulahlekelwe amanzi amaningi. Kodwa-ke, qiniseka ukuthi uphuza amanzi ukuze ugcwalise uketshezi olulahlekile ngemuva kokuzivocavoca ukuze ungazizwa uphelelwe amanzi emzimbeni [7] .

6. Ungakhathazeki

Ukucindezeleka ngokweqile kwandisa i-hormone cortisol, enethonya eliqondile ekugcineni amanzi. Futhi ukukhuphuka kwamazinga e-cortisol kuholela ekwandeni kwehomoni ebizwa nge-antidiuretic hormone noma i-ADH esiza ukulawula ibhalansi yamanzi emzimbeni. Le hormone isebenza ngokuthumela amasiginali ezinsoni ukuthi angakanani amanzi okufanele apompe abuyele emzimbeni.

Uma ulawula amazinga akho okuxineka, uzokwazi ukugcina izinga elijwayelekile le-cortisol ne-ADH, elizosiza kubhalansi elifanele loketshezi [8] [9] [10] .

7. Lala kahle

Sonke siyazi ukuthi ukulala kudlala indima ebalulekile ekusebenzeni kahle komzimba. Futhi ucwaningo lukhombisile ukuthi ukulala kungathinta izinzwa ezinozwela ezinso ezinso, ezigcina ibhalansi ye-sodium neyoketshezi [ishumi nanye] . Ukulala kahle ebusuku kungasiza nomzimba ukugcina izinga lawo lamanzi futhi kunciphise ukugcinwa kwamanzi.

8. Phuza itiye le-dandelion

I-Dandelion umuthi osetshenziswa kweminye imithi yokwelapha ukugcinwa kwamanzi, lokhu kungenxa yokuthi i-dandelion iyi-diuretic yemvelo. Ucwaningo lukhombisile ukuthi abantu abathathe imithamo emithathu ye-dandelion leaf akhiphe isikhathi esingamahora angama-24 bakhuphule umkhiqizo womchamo [12]

9. Nciphisa ama-carbs acwengekile

Ukusetshenziswa kwama-carbohydrate acwengekile kwandisa ushukela wegazi namazinga e-insulin. Izinga eliphakeme le-insulin lidala ukuthi umzimba wakho ugcine usawoti omningi ngokuphakamisa ukubuyiselwa kukasawoti ezinso zakho. Lokhu kuholela ekuqongeleleni uketshezi oluningi emzimbeni [13] .

Ukunciphisa ukugcinwa kwamanzi, gwema ukudla ama-carbohydrate acwengekile njengokusanhlamvu okusetshenzisiwe, ushukela wetafula nofulawa omhlophe.

10. Phuza itiye noma ikhofi

Ikhofi netiye kuqukethe i-caffeine enomphumela omncane wokuchama futhi ingasiza ekwehliseni ukugcinwa kwamanzi. Ukutholwa kwe-caffeine kwandisa ukukhiqizwa komchamo futhi kunciphisa ukugcinwa kwamanzi emzimbeni [14] . Phuza amanani alinganisiwe wetiye noma ikhofi.

Ezinye Izindlela Zokunciphisa Ukugcinwa Kwamanzi

Kukhona nezinye izindlela zokunciphisa ukugcinwa kwamanzi okuye kwasekelwa ubufakazi obufakazelwa yimbali futhi obungafundiswanga kabanzi.

• Iparsley - I-Parsley iye yathathwa njenge-diuretic yemvelo emithini yokwelapha, esetshenziselwa ukunciphisa ukugcinwa kwamanzi [ishumi nanhlanu] [16] .

• Amanzi okuphuza - Kukholakala ukuthi amanzi okuphuza angasiza ekwehliseni ukugcinwa kwamanzi.

• I-Hibiscus - Umphumela we-diuretic we-hibiscus ubonisiwe ocwaningweni, olungasiza ekwehliseni ukugcinwa kwamanzi [17] .

• Ezehhashi - Ucwaningo lwango-2014 luthole ukuthi i-horsetail inemiphumela yokwesuleka [18] .

• Usilika wommbila - Usilika wommbila isetshenziswa njenge-ejenti yomchamo kwezinye izingxenye zomhlaba ukuphatha ukugcinwa kwamanzi.

• Hambisa umzimba wakho - Kwesinye isikhathi ukungabi bikho kokunyakaza kungadala ukugcinwa kwamanzi, ngakho-ke uma kunokunyakaza komzimba kungasiza ekwehliseni ukugcinwa kwamanzi.

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