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Norm: ehia mau wai āu e inu ai i kēlā me kēia lā
No ke aha e kamaʻilio ai ka poʻe āpau e pili ana i 2 liters o ka wai i ka lā, a inā paha e hoʻopili lākou i ka tī a me ke kofe.
ʻOiai ʻike nā keiki ʻo ko mākou kino he 80-90 pakeneka ka wai. No laila, pono ʻole e ʻōlelo i ka mea nui i ko mākou kino. Akā poina pinepine mākou e pono mākou e inu wai i nā manawa āpau, a i kekahi manawa ʻaʻole kōkua nā polokalamu a me nā hoʻomanaʻo hoʻomanaʻo. A ʻo ka nīnau nui e hoʻomāinoino i kēlā me kēia: pehea ka nui o ka wai e inu ai ʻoe i kēlā me kēia lā? Wahi a nā loea he nui e pono ʻoe e hoʻopau i 2 liters. Akā no kekahi ʻaʻole lawa paha ia, akā no kekahi nui paha ia.
Kūpono nā pono o kēlā me kēia kanaka a pili i ke olakino, ka makahiki, ke kaumaha, ke aniau a me ka nohona. ʻO ka inu liʻiliʻi, akā pinepine, ʻo ke ala maikaʻi loa e pale ai i ka make wai. Ma UK, e like me ka papaʻaina ʻo Eatwell, pono i kahi kanaka ke inu i 6-8 mau aniani o ka wai a me nā wai ʻē aʻe i kēlā me kēia lā, no ka nui o 1,2 a 1,5 liters. ʻAʻole helu wale ʻia ka wai, akā ka waiū skim hoʻi, nā mea inu kō, kō a me ke kope.
I Malaki 2010, ua hoʻopuka ka European Security Safety Authority i kahi hōʻike e hōʻike ana i ka nui o ka wai e hoʻohana ʻia no nā wahine he 2 liters a no nā kāne he 2,5. Hoʻopili kēia nui i ka wai inu, nā mea inu o kēlā me kēia ʻano, a me ka makū mai nā meaʻai a mākou e ʻai ai. ʻAe ʻae ʻia ʻo kā mākou ʻai ʻai awelika ma kahi o 20 pākēneka o kā mākou inu wai. No laila, pono e inu ka wahine ma kahi o 1,6 liters, a pono i kahi kāne e ʻimi i 2 liters.
"Pono kēlā me kēia mākua i 30-35 ml o ka wai ma 1 kg o ke kaumaha o ke kino. I kēlā me kēia hihia, hoʻāʻo e inu ma ka liʻiliʻi 1,5 liters i kēlā me kēia lā. Pono nā keiki e nānā i ka nui o ka wai a lākou e ʻai ai, ʻoi aku ka maikaʻi o ke alakaʻi ʻia e ke olakino a me ka makemake o ke keiki. Inā loaʻa nā pilikia me ka ʻōnaehana cardiovascular a i ʻole ka edema, a laila pono ʻoe i kahi lita o ka wai i kēlā me kēia lā. Inā ʻo ka maʻi, ʻoiaʻiʻo, ʻoi aku ka maikaʻi o ka ʻimi ʻana i ka ʻōlelo aʻo mai ka mea hānai ʻike, "i wehewehe ai ʻo Ekaterina Khorolskaya, mea mālama i ka papaʻai o nā hui kūloko o nā hui hoʻoikaika kino X-Fit.
No nā mea e pili ana i nā haʻuki, pono ʻoe e inu i ka wai hou aku, ʻoiai ke hoʻonui nei ka hoʻoikaika kino i ka sweating a no laila koi ʻia ka rehydration. No laila, manaʻo ka poʻe loea olakino he nui e inu i kahi lita o ka wai hou aʻe no kēlā me kēia hola o ka hana.
He aha ka mea e manaʻo ʻia ai he wai?
Ka wai, waiū, inu me ke kō ʻole, kī, kope. "Inu mākou i ke kī a me ke kofe i nā nui he nui, akā lawe kēia mau mea inu i ka wai mai ke kino. No laila, inā makemake ʻoe i ka kope, a laila inu i ka wai e hydrated, ”wahi a Ekaterina Khorolskaya.
Hiki ke noʻonoʻo ʻia hoʻi ka wai momona a me nā mea ʻono i wai, akā ʻoiai he mau kō ko "manuahi" (ke ʻano a mākou e ʻoki loa ai) ʻoi aku ka maikaʻi o ka palena ʻana iā lākou i ka huina o 150 ml i kēlā me kēia lā.
ʻO nā hupa, nā ʻaikalima, nā bela, a me nā huaʻai a me nā mea kanu e like me ka melon, ka wai ʻumeke, ka palaʻai, ka kukama pū kekahi me ka wai.
No ke aha he mea nui ka inu wai
ʻO ka wai, me ke kānalua ʻole, ka mea nui o ke kino o ke kanaka. He mea nui ia no ka digestion, no ko mākou naʻau, holo, no ka mālama ʻana i ka mahana, a no ka hana pono ʻana o ko mākou lolo.
Hōʻike ka noiʻi e lilo ana ka liʻiliʻi o 1 ka nui o kou kaupaona i nā wai i hiki ke hoʻemi i ka hana noʻonoʻo a hiki ke hana i ka luhi a me nā poʻo poʻo. Hiki ke maʻalahi kēia pae haʻahaʻa o ka make wai i loko o ka lā, e hōʻike ana i ka mea nui o ka inu liʻiliʻi a pinepine no kou olakino.
Eia kekahi, ʻaʻole pili ka make wai i kou nani ma ke ala ʻoi loa, no ka mea e hoʻomaloʻo ia i ka ʻili a lilo i ka paʻa.