Ukuphelelwa Amanzi Ubuhlungu bekhanda: Izimbangela, Izimpawu Nokwelashwa

Isimo sezempilo esivamile cishe wonke umuntu abhekana naso ngesikhathi esithile ezimpilweni zabo ubuhlungu bekhanda. Zingasukela ekucasukeni okuncane kuye ebuhlungwini obuqeda amandla obuthinta imisebenzi yansuku zonke. Ngenkathi izinhlungu zekhanda ingaba nezimbangela ezihlukahlukene, okuvame ukunganakwa kodwa okubangela ukuphelelwa amanzi emzimbeni. 

Ikhanda lokuphelelwa amanzi emzimbeni yisimo abantu abaningi abangasazi, nokho bangaphatheka kabi futhi bakhathaze. Lapho umzimba uphelelwa amanzi—okungukuthi, lapho ungakutholi uketshezi oludingayo—kuvela ikhanda eliphelelwa amanzi emzimbeni. Kanye nezinye izimpawu zokuphelelwa amanzi emzimbeni, njengekhanda elikhanyayo, ukoma okukhulu, kanye umlomo owomile, ubuhlungu bekhanda ngokuvamile buhlala ndawonye. Ngemva kokuphuza umuthi wezinhlungu, ukuphumula, kanye nokudla amanzi, ukungakhululeki ngokuvamile kuyehla.

Kuyini Ikhanda Lokuphelelwa Amanzi?

Amakhanda okuphelelwa amanzi emzimbeni, njengoba negama lisho, yizinhlungu zekhanda ezibangelwa ukunganele kwamanzi emzimbeni. Umzimba womuntu ngokuyinhloko wakhiwe ngamanzi, futhi ukugcina ibhalansi efanele yoketshezi kubalulekile emisebenzini ehlukahlukene yomzimba. Uma umuntu engawadli amanzi anele ukunxephezela ukulahleka koketshezi ngokwenza imisebenzi efana nokujuluka, ukuchama, nokuphefumula, umzimba uphelelwa amanzi. Lokhu kuntuleka kwe-hydration eyanele kungaholela ekuphathweni kwekhanda ngenxa yokuphelelwa amanzi emzimbeni. Ukwelashwa kwasekhaya njengokuphumula, ukuphuza amanzi, nokusebenzisa imishanguzo yezinhlungu etholakala ngaphandle kwekhawunta kungasiza ekunciphiseni ubuhlungu bekhanda bokuphelelwa amanzi emzimbeni. Thola usizo lwezokwelapha ngokushesha ngangokunokwenzeka uma othile ebonisa izimpawu zokuphelelwa amanzi ngokweqile, njengokudideka noma isiyezi.

Ingabe Ukuphelelwa Amanzi Kungabangela Ikhanda Elibuhlungu?

Yebo, ukuphelelwa amanzi emzimbeni kubangela ubuhlungu bekhanda. Isakhiwo samakhemikhali sobuchopho kanye nokusebenza koketshezi lomzimba kufanele kucatshangelwe ukuze kuqondwe ukuthi ukuphelelwa amanzi emzimbeni kubangela kanjani ubuhlungu bekhanda. Ama-meninges, ulwelwesi oluvikelayo oluzungeza ubuchopho futhi oluqukethe imithambo yegazi nemicu yezinzwa ebucayi, akhona ukuze aluvikele. Umoya-mpilo kanye nezakhamzimba ezingena ebuchosheni zithwalwa yile mithambo yegazi, ezwela kakhulu ekuhlukeni komthamo wegazi.

Umfutho wegazi uyehla ngenxa yokuthi umzimba ulahlekelwa uketshezi, okwenza umthamo wegazi wehle. Ukuvala ukugeleza kwegazi okunciphile, i imithambo ebuchosheni ibe mincane. Ikhanda elibuhlungu elibangelwa ukuphelelwa amanzi emzimbeni lingase libe ngenxa yalo mkhawulo ovula ama-receptors obuhlungu ebuchosheni. Ukwengeza, ukuphelelwa amanzi emzimbeni kungaholela ekungalinganini kwe-electrolyte, okungase kubhebhethekise izimpawu zekhanda.

Izimbangela Zokuphelelwa Umzimba Ubuhlungu bekhanda

Izici eziningana zingaholela ebuhlungu bekhanda bokuphelelwa amanzi emzimbeni. Yiqiniso, imbangela eyinhloko ukungaphuzi uketshezi olwanele ukuze kuhlangatshezwane nezidingo zomzimba. Nazi ezinye izizathu ezivamile ezibangela ubuhlungu bekhanda bokuphelelwa amanzi emzimbeni:

• Ukujuluka Kakhulu - Ukwenza imisebenzi yomzimba okubangela ukujuluka ngokweqile, njengokujima okukhulu, imfiva, noma isimo sezulu esishisayo, kungaholela ekulahlekelweni uketshezi ngokushesha, okubangele ubuhlungu bekhanda obuhlobene nokuphelelwa amanzi emzimbeni.
• Utshwala kanye ne-Caffeine - Kokubili i-caffeine & I-alcohol ine-diuretic properties, okusho ukuthi bangakhuphula ukuchama, okuholela ekulahlekelweni uketshezi uma besetshenziswe ngokweqile. Ukuphuza ngokweqile kulezi ziphuzo kungaholela ekuphelelweni kwamanzi emzimbeni.
• Uhudo - Umuntu angase alahlekelwe ngokushesha inani elikhulu lamanzi nama-electrolyte lapho engaphilanga futhi ephathwa isifo sohudo esibi kakhulu.
• Ukuchama - Ezinye izinkinga zezempilo zingenza umuntu achame ngaphezu kokujwayelekile, njengesifo sikashukela esingahlonzwanga noma esingalashwanga. Ngokuqhathaniswa, imithi eminingana, kuhlanganise nama-diuretics kanye nokwelashwa okuningana komfutho wegazi, nakho kungakwenza ukuchama kaningi.

Izimpawu Zekhanda Lokuphelelwa Amanzi

Izinhlungu zekhanda ezibangelwa ukuphelelwa amanzi emzimbeni zingabonisa izimpawu, ezingase zihluke kusukela komnene kuye kokuqina. Ukuqaphela lezi zimpawu kubalulekile ekungeneleleni kusenesikhathi kanye nokwelashwa okufanele. Izimpawu ezijwayelekile zekhanda elihlobene nokuphelelwa amanzi emzimbeni zifaka:

• Ikhanda elishayayo noma elishaya ngamandla, ngokuvamile emaceleni omabili ekhanda.
• Ukuzwela ekukhanyeni nomsindo.
• Umlomo owomile nesikhumba esomile.
• Ukoma ngokweqile 
• Unciphise iphango
• Ukukhathala nobuthakathaka.
• Isiyezi noma ikhanda elikhanyayo.
• Ukulahlekelwa ukwazi noma ukuquleka (syncope). Ezimweni ezinzima zokuphelelwa amanzi emzimbeni, lokhu kwenzeka.
• Umchamo ophuzi ngokumnyama noma ukuchama okungajwayelekile.
• Isicanucanu kanye nokuhlanza ngezinye izikhathi.
• Ubunzima bokugxilisa ingqondo noma ukucabanga ngokucacile.

Ngokushesha thintana nomsebenzi wezempilo uma ingane ibonisa izimpawu zekhanda lokuphelelwa amanzi emzimbeni. Izingane kanye nezingane eziphelelwe amanzi emzimbeni zingase zibe nebala eliphaphathekile, ubuthakathaka, noma ukuziphatha okuxegayo ngaphezu kohambo oluncane lokuya endlini yangasese noma amanabukeni amanzi. Ukuthola usizo lwezokwelapha ngokushesha kubalulekile.

Izinto Eziyingozi Zokuphelelwa Amanzi

Abantu abathile basengozini enkulu yokuphathwa ikhanda ngenxa yokuphelelwa amanzi emzimbeni. 

• Abantu abasha nabadala - Ukuphelelwa amanzi emzimbeni kuvame kakhulu kubantu asebekhulile nasezinganeni. Lapho zinomkhuhlane, izingane zilahlekelwa uketshezi oluningi kunabantu abadala, futhi abantu abadala bagcina amanzi angaphansi ngo-15% kunabantu abadala.
• Umsebenzi Onzima Womzimba - Abasubathi kanye nabantu abenza imisebenzi ekhandlayo yomzimba basengozini enkulu yokuphelelwa amanzi emzimbeni, ikakhulukazi uma bengawagcwalisi amazinga abo oketshezi ngokwanele.
• Izifo Ezingamahlalakhona - Izifo ezibangela ukuhlanza, isifo sohudo, noma ukushisa komzimba kungaholela ngokushesha ekuphelelweni kwamanzi emzimbeni njengoba umzimba ulahlekelwa uketshezi ngalezi zimpawu.
• Abantu ezindaweni eziphakeme - Ukuphelelwa ngamanzi emzimbeni nakho kuvame phakathi kwalabo abahlala ezindaweni eziphakeme—amafidi angu-8 000 noma ngaphezulu ngaphezu kogu lolwandle. Ukugxiliswa komoyampilo ophansi nomoya owomile yizici zezindawo eziphakeme kakhulu. Ngenxa yalokho, zingase ziphefumule ngamandla futhi ngokushesha, zilahlekelwe amanzi amaningi kunokuvamile.

Ukwelashwa Kwekhanda Lokuphelelwa Amanzi

Ukwelapha ikhanda lokuphelelwa amanzi emzimbeni kuhilela ukubuyisela amanzi emzimbeni ukuze ubuyisele ibhalansi efanele yoketshezi. Izinyathelo ezilandelayo zingasiza ekudambiseni izinhlungu nokungakhululeki okuhambisana nekhanda lokuphelelwa amanzi emzimbeni:

• Phuza Amanzi - Indlela esheshayo nesebenzayo yokwelapha ikhanda elibuhlungu ukuphuza amanzi. Hlela ukuphuza amanzi amancane usuku lonke, kancane kancane ukwandisa uketshezi lwakho oluphuzayo.
• Iqhwa - I-compress ebandayo efakwe ekhanda ingasiza ekudambiseni ubuhlungu. Enye inketho ukufaka indwangu yokugeza emanziswe ngamanzi abandayo ebunzini.
• Izixazululo ze-Oral hydration - Ezimweni zokuphelelwa amanzi emzimbeni kakhulu, oral rehydration solutions, equkethe i-electrolyte ne-glucose, ingasiza ekubuyiseleni ibhalansi ye-electrolyte yomzimba. Lezi zixazululo zitholakala ngaphandle kwekhawunta futhi zingazuzisa kakhulu lapho ubhekene nokuphelelwa amanzi emzimbeni ngenxa yezifo ezinjengokuhlanza kanye nesifo sohudo.
• Phumula - Ukuphumula ekamelweni elipholile, elithulile, nelimnyama kungasiza ekudambiseni izimpawu zekhanda. Gwema imisebenzi enzima kuze kube yilapho ikhanda selidambile.
• Ama-Over-the-Counter Pain Relievers - Izidambisi zezinhlungu ezinganikezwa ngudokotela njenge-ibuprofen noma i-aspirin zingathathwa njengokuqondiswa ukuze zisize ukudambisa ikhanda. Nokho, kubalulekile ukuthi unganciki emithini yezinhlungu esikhundleni sokubuyisela amanzi emzimbeni.

Amakhambi Asekhaya Ekhanda Elibuhlungu

Ngaphezu kwezinketho zokwelashwa ezijwayelekile, amakhambi amaningana asekhaya angasiza ekunciphiseni ubuhlungu bekhanda bokuphelelwa amanzi emzimbeni. Okulandelayo amakhambi ekhanda lokuphelelwa amanzi emzimbeni:

• Amanzi Kakhukhunathi - Umzimba ungase uvuselelwe ngokwemvelo ngosizo lwamanzi kakhukhunathi anothe nge-electrolyte.
• Ukudla Okucebile Ngamanzi - Ukudla ukudla okunothe ngamanzi njengekhabe, ikhukhamba, namawolintshi kungasiza ukwandisa uketshezi lwakho lokudla.
• I-Cold Compress - Ukusebenzisa i-compress ebandayo ebunzini lakho noma ngemuva kwentamo yakho kunganciphisa ubuhlungu.
• Gwema Utshwala Neziphuzo ezine-Caffeinated - Ukuphelelwa amanzi emzimbeni kwenziwa kakhulu yiqiniso lokuthi utshwala ne-caffeine kokubili kuphakamisa ukukhiqizwa komchamo. Ngakho-ke, gwema utshwala neziphuzo ezine-caffeine ngenkathi uphethwe yikhanda elihlobene nokuphelelwa amanzi emzimbeni.

Ukuvimbela Ikhanda Lokuphelelwa Amanzi

Ukuvimbela ubuhlungu bekhanda bokuphelelwa amanzi emzimbeni kubalulekile ukuze ugweme ukungakhululeki okukubangelayo. Nawa amanye amasu okusiza umuntu ukuthi ahlale egcwele amanzi ngendlela efanele:

• Hlakulela umkhuba wokusebenzisa amanzi njalo usuku lonke. Ukudla okunconyiwe kwansuku zonke kuyehluka kumuntu nomuntu, kodwa ukuhlosisa cishe izingilazi zamanzi eziyi-8-10 kuyisilinganiso esihle.
• Umbala womchamo ungaba inkomba yezinga le-hydration. Khomba umchamo ophaphathekile, onombala wotshani, okhombisa ukugcwala kwamanzi ngendlela efanele.
• Uma uhlela ukwenza imisebenzi yomzimba noma ukuzivocavoca, qiniseka ukuthi ugcwele amanzi ngaphambi kokuqala.
• Nciphisa ukuphuza utshwala neziphuzo ezine-caffeine, ikakhulukazi lapho kushisa noma phakathi nomsebenzi onzima.
• Faka ukudla okunothe ngamanzi ekudleni ukuze kwandiswe uketshezi.

Isiphetho

Amakhanda okuphelelwa amanzi emzimbeni ngokuvamile abukelwa phansi, kodwa angaba umthombo obalulekile wokungakhululeki nobuhlungu. Ukuqaphela izimpawu nezimpawu zokuphelelwa amanzi emzimbeni, ukuqonda izimbangela zako, nokuthatha izinyathelo zokuvimbela kungase kuhambe ibanga elide ekugwemeni lezi zinhlungu zekhanda. 

Uma uhlangabezana nekhanda lokuphelelwa amanzi emzimbeni, ukubuyisela amanzi emanzini ngokushesha nokulandela izinketho zokwelashwa ezinconyiwe kungasiza ekudambiseni ubuhlungu nokungakhululeki. Khumbula ukuthi ukugcinwa kwe-hydration efanele akubalulekile nje kuphela ekuvimbeleni ubuhlungu bekhanda kodwa futhi nempilo yonke kanye nokuphila kahle.