Ukuphelelwa amanzi emzimbeni

Ingabe bewazi ukuthi imizimba yethu iningi lamanzi - cishe u-78%? Ubuchopho nenhliziyo yakho ingamanzi angama-73%, kanti amaphaphu akho aqukethe u-83%. Umzimba wakho ubhekana nezingozi zokuphelelwa amanzi emzimbeni uma ulahlekelwa uketshezi oluningi kunalokho oludingayo. Lokhu kungadala izinkinga ezinkulu zempilo uma kungelashwa.

Umzimba wakho awukwazi ukuphatha imisebenzi yawo elula ngaphandle kwamanzi anele. Izimpawu ezimbalwa eziyisixwayiso zikhomba ukulahlekelwa uketshezi - ubuhlungu bekhanda, ukuzwa ukukhathala, ukuba nesiyezi, ukuba nomlomo owomile, nomchamo omnyama. Lezi zimpawu zidinga ukunakwa ngoba ukuphelelwa amanzi kakhulu emanzini kungaholela ezinkingeni eziyingozi njengokwehluleka kwezinso, ukushaya kwenhliziyo, nokushaqeka.

Izifo eziningi ezithambile zingelashwa kalula ekhaya. Wonke umuntu udinga ukwazi ukuthi angabona kanjani, alaphe, futhi anqande le nkinga yezempilo evamile ukuze ahlale enempilo.

Izimpawu Nezimpawu Zokuphelelwa Amanzi

Ukoma nokuba mnyama komchamo kuyizimpawu zokuqala eziyisixwayiso zokuphelelwa amanzi emzimbeni. Umzimba wakho ubonisa lezi zimpawu zokuphelelwa amanzi emzimbeni lapho ulahlekelwa uketshezi olwengeziwe:

• Umlomo owomile nezindebe ezinamathelayo
• Ikhanda elibuhlungu kanye namajaqamba emisipha
• Ukukhathala kanye nesiyezi
• Ukuchama okwehlisiwe

Izinsana zibonisa izimpawu kuma-fontanelles ashone phansi (amabala athambile emakhanda), amanabukeni ambalwa amanzi, nokukhala ngaphandle kwezinyembezi. 

Izimpawu zokuphelelwa amanzi emzimbeni kwabesifazane nabesilisa zingase futhi zihlanganisa amehlo ashone, isikhumba esomile, kanye nokudideka okukhulu.

Izimbangela Zokuphelelwa amanzi emzimbeni

Umzimba wakho ungalahlekelwa uketshezi ngezindlela ezihlukahlukene:

• Ukujuluka ngokweqile ngenxa yokushisa noma ukuzivocavoca
• Uhudo kanye oluhlanzayo, okuvimbela ukumuncwa kwamanzi
• Umkhuhlane okhulisa izimfuneko zokujuluka noketshezi
• Ukuchama kaningi (okuvame ukuxhunyaniswa ne sikashukela noma imithi)
• Ukusha okulimaza imithambo yegazi, okubangela ukuvuza koketshezi

Abantu abaningi abawaphuzi amanzi anele usuku lonke ngenxa yezinhlelo ezimatasa noma ukufinyelela okulinganiselwe kwamanzi.

Izigaba Zokuphelelwa amanzi emzimbeni

Ukuphelelwa amanzi emzimbeni kwenzeka ngezigaba ezihlukene:

• Okumaphakathi: Ukoma, ikhanda elibuhlungu, nomchamo ominyene kuphawula lesi sigaba. Ukuphuza uketshezi ngokuvamile kuyasiza.
• Okulingene: Umzimba ubonisa isikhumba esomile, ukuncipha kokujuluka, kanye nokwenyuka kwenhliziyo. Usizo lwezokwelapha luba usizo.
• Okunzima: Umuntu uba nokoma okukhulu, ukuchama okuncane, ukudideka, ukushaya kwenhliziyo okusheshayo, futhi angase alahlekelwe ukwazi. Lesi sigaba sidinga usizo lwezokwelapha ngokushesha.

Izingozi

Lawa maqembu abhekene nezingozi eziphezulu zokuphelelwa amanzi emzimbeni:

• Izinsana nezingane ezincane
• Abantu abadala abangaphezu kweminyaka engama-65 abaye banciphisa umuzwa wokoma
• Abantu abanezifo ezingelapheki njengoshukela
• Labo abathatha ama-diuretics noma imishanguzo ethile yomfutho wegazi
• Abasubathi nabasebenzi bangaphandle

Izinkinga Zokuphelelwa amanzi emzimbeni

Ukuphelelwa amanzi emzimbeni okungalashwa kungadala izinkinga ezinkulu zempilo. Lokhu kubandakanya: 

• Amatshe ezinso nokwehluleka
• Ukuquleka ngenxa yokungalingani kwe-electrolyte
• Ukulimala kokushisa - kusuka kumajaqamba kuya ekushiseni
• Ukushaqeka kwevolumu ephansi yegazi kungenzeka - isimo esingabulala.

Sifo

Odokotela basebenzisa izindlela eziningi ukuhlonza ukuphelelwa amanzi emzimbeni. 

• Ukuhlolwa komzimba kubonisa izimpawu ezinjengomlomo owomile, ukuncipha kokunwebeka kwesikhumba, nomfutho wegazi ophansi. 
• Ukuhlolwa kwegazi kulinganisa amazinga e-electrolyte, ukusebenza kwezinso, futhi ngezinye izikhathi kuveza i-polycythemia ehlobene evela ku-hemoconcentration. 
• Ukuhlaziywa komchamo kuveza umchamo ogxilile onombala omnyama, nakuba lolu phawu lulodwa alukwazi ukuqinisekisa ukuphelelwa amanzi emzimbeni. 
• Odokotela bahlola ogebhezini lwezingane ezisanda kuzalwa ukuze bathole ama-fontanelles ashone.

Ukwelashwa Kokuphelelwa Amanzi

Ubunzima bunquma ukwelashwa okufanele kokuphelelwa amanzi emzimbeni. 

• Izimo ezithambile ziyathuthuka ngamanzi noma uketshezi oluqukethe i-electrolyte. 
• Iziguli ezinokuphelelwa amanzi emzimbeni ngokusesilinganisweni zidinga nje izixazululo zomlomo zokubuyisela amanzi emzimbeni eziqukethe i-sodium, i-potassium, i-chloride, ne-bicarbonate. 
• Izimo ezimbi kakhulu zidinga ukungenelela kwezokwelapha ngoketshezi olufakwa emthanjeni ukuze kubuyiselwe ibhalansi ngokushesha. 
• Izingane kufanele ziphuze izixazululo ezifanele njenge-Pedialyte esikhundleni samanzi angenalutho, okungakhuphula ukungalingani kwe-electrolyte.

Uzoyibona Nini Udokotela

Funa usizo lwezempilo olusheshayo lwe:

• Ukoma okukhulu nokudideka noma ukudideka
• Igazi elisendle noma isifo sohudo esibi esithatha amahora angaphezu kwama-24
• Ukungakwazi ukugcina uketshezi luphansi
• Umchamo omnyama noma ukungachami amahora angu-8+
• Imfiva engaphezu kuka-102°F (38.8°C)

Abazali kufanele bathole usizo uma usana lwabo lubonisa ukwehla kwamanabukeni amanzi, kungabikho izinyembezi ngenkathi kukhala, noma ukozela okungajwayelekile.

Ukuvimbela Ukuphelelwa amanzi emzimbeni

Yiba matasa futhi uphuze uketshezi njalo usuku lonke. 

• Uketshezi lwakho oluphuzayo kufanele lukhuphuke ngaphambi, ngesikhathi, nangemuva kokuzivocavoca noma ukuchayeka kwesimo sezulu esishisayo. 
• Iziphuzo ezine-caffeine, utshwala, namasoda anoshukela kungakhuphula ukuphelelwa amanzi emzimbeni, ngakho-ke kugweme. 
• Abantu abadala asebekhulile kanye nezingane badinga ukuqapha okwengeziwe ngoba amasistimu abo okulawula uketshezi angase angasebenzi kahle.

Amakhambi Asekhaya Okuphelelwa Amanzi

Izinketho eziningi zasendlini zingabuyisela amanzi ngaphandle kwamanzi:

• Amanzi kakhukhunathi (aphezulu ku-electrolyte ne-potassium)
• I-Buttermilk exutshwe nejinja nosawoti
• Sula ama-broths namasobho
• Izithelo ezinothe ngamanzi njengekhabe namawolintshi
• Xuba amathisipuni ayisithupha kashukela ne-½ ithisipuni kasawoti ilitha elilodwa lamanzi ukuze wenze isixazululo sokuzenzela sokubuyisela amanzi emzimbeni.

Isiphetho

Amanzi awumthombo wempilo wemizimba yethu. Manje sesiyazi ukuthi kungani i-hydration efanele iyingxenye ebalulekile yempilo yethu yonke kanye nokuphila kahle.

Umzimba wakho ukukhomba lapho amazinga oketshezi ehla kakhulu. Qaphela izimpawu ezinjengokoma, ubuhlungu bekhanda, umchamo omnyama, nokukhathala. Qaphela ukuthi umzimba wakho uqala ukuphelelwa amanzi kancane nangaphambi kokuba uzizwe womile.

Ukwelashwa okulula kokuphelelwa amanzi emzimbeni ekhaya, njengamanzi noma iziphuzo ze-electrolyte, kungalungisa izimo ezithambile kakhulu. Ukunakekelwa kwezempilo kuba kudingekile ukuze uphelelwe amanzi emzimbeni okumaphakathi kuya kokunzima, ikakhulukazi uma unamaqembu asengozini njengezingane, abantu abadala abadala, nalabo abanezimo ezingelapheki.

Indlela yokwenza izinto isebenza kahle kakhulu. Umzimba wakho ugcina ibhalansi efanele yoketshezi lapho uphuza amanzi usuku lonke, ikakhulukazi ngesikhathi sokuzivocavoca noma isimo sezulu esishisayo. Izinketho zemvelo ezifana namanzi kakhukhunathi noma ingxube kashukela, usawoti kanye namanzi kungabuyisela ukugeleza kwamanzi ngokushesha phakathi neziqephu ezincane.

Umzimba womuntu uvumelana nezinselele eziningi ngokuphawulekayo, kodwa awukwazi ukusebenza ngaphandle kwamanzi anele. Naka izimpawu zomzimba wakho futhi uphuze amanzi ngaphambi kokuba ukoma kuhlasele. Yenza i-hydration ibe yinto ehamba phambili yakho yansuku zonke. Okuthile okuyisisekelo njengokuphuza amanzi anele kungasindisa impilo yakho ngolunye usuku.

Imibuzo Evame Ukubuzwa

1. Iyini imiphumela yokungaphuzi amanzi anele?

Umzimba wakho uthumela izimpawu ezicacile lapho udinga uketshezi oluningi. Uma ungaziba lezi zimpawu eziyisixwayiso, ungase ube:

• Inkungu yengqondo nezinkinga zenkumbulo
• Ukukhathala njalo namandla aphansi
• Ukuphathwa yikhanda nesiyezi
• Ukuqunjelwa kanye nezinkinga zokugaya ukudla
• Isikhumba esomile esiguga ngokushesha nezindebe eziqhekekile
• Ubuhlungu bamalunga namajaqamba emisipha
• Ukuwohloka kwamafutha amancane
• Amathuba aphezulu okutheleleka kwezinso
• Ukushintsha kwemizwa, kuhlanganise nokukhathazeka

2. Ingabe ubisi lulungele ukuphelelwa amanzi emzimbeni?

Nakanjani! Ucwaningo lukhombisa ukuthi ubisi lusebenza kangcono kunamanzi ukuze ubuyisele amanzi emzimbeni.

Isayensi ngemuva kwalokhu ilula. Ubisi lunengxube efanele yamanzi (89% ngevolumu), amaprotheni, amafutha, nama-electrolyte. Lezi zakhi zisiza isisu sakho ukuthi sibambe uketshezi isikhathi eside. Isodium esebisini isebenza njengesipontshi esiza umzimba wakho ugcine amanzi futhi ukhiqize umchamo omncane.

Ososayensi bakuhlole lokhu emadodeni amadala futhi bathola ubisi oluphelele nolucwetshiwe lubagcina benamanzi kangcono kunamanzi ngisho namahora angu-3-4 kamuva. Lokhu kwenza ubisi lube yisinqumo sakho esingcono kakhulu uma udinga ukubuyisela amanzi emanzini.

3. Ubuyisela kanjani amanzi ngokushesha emanzini?

Khetha iziphuzo ezinama-electrolyte esikhundleni samanzi angenalutho ukuze uthole imiphumela esheshayo. Hlukana notshwala ngoba bukwenza uchame kakhulu futhi bube bubi nakakhulu.
Ucwaningo luphakamisa ukuthi ukusebenzisa utshani kukusiza ukuthi uphuze kakhulu ngaphandle kokuzama kanzima. Ukwengeza, kungcono ukuphuza usuku lonke kunokuba uphuze amanzi amaningi ngesikhathi esisodwa.

Ukudla ukudla okugcwele amanzi, njengekhabe, amawolintshi, ukhukhamba nesilimo esidliwayo esinamagatsha anamanzi, kuyasiza futhi. Ngemuva kokuzivocavoca, buyisela uketshezi olulahlekile ngokuphuza amalitha angu-1.5 (izinkomishi ezintathu) ngekhilogremu ngayinye yesisindo owehlayo ngesikhathi uzivocavoca.

4. Mangakanani amanzi okufanele ngiwaphuze ngosuku?

I-US National Academies iphakamisa ukuthi amadoda kufanele aphuze izinkomishi ezingaba ngu-15.5 (amalitha angu-3.7) ngosuku kuyilapho abesifazane bedinga izinkomishi ezingu-11.5 (amalitha angu-2.7). Ukudla kwakho empeleni kunikeza cishe u-20% wala manzi.

Izidingo zakho ziyashintsha ngokusekelwe kulokhu okulandelayo:

• Ubudala nesisindo
• Izinga lomsebenzi
• Isimo sezulu
• Impilo yonke

Umzimba wakho wazi kangcono - uma umchamo wakho ucacile noma uphuzi ngokuphaphathekile, cishe uphuza ngokwanele.

UDkt. KL Prajapati

I-MBBS, MD
Izibhedlela ze-CARE CHL, e-Indore

Ukuze Ubhukhe Isikhathi, shayela:

+91 406 810 6585