Abakuru benshi muzima bahagera hafi ku bikombe 9 (oz 74) by'amazi ku munsi ku bagore na ibikombe 13 (oz 101) ku bagabo. Ibyo ni ibisabwa ku bantu rusange, si itegeko. Ni ikihe kintu cyiza cyavuga ku ngano y'amazi nakwiriye kunywa ku munsi ni umwuma, inkari zimukerotsi, no kwiyongera ku bushyuhe, indwara, n'imikino.

TLL;DR: Ibintu by'ingenzi tugomba kwibuka

  • Imibare ku mugaragaro (3.7 L ku bagabo, 2.7 L ku bagore) ni amazi yose, harimo ibyo turya n'ibyo tunywa byose, ntabwo ari amazi asanzwe gusa.
  • Amoko y'ibiryo gusa, ayo ni hafi oz 101 ku bagabo na oz 74 ku bagore.
  • Itarenga ryo ku bikombe 8 bya oz 64 riri munsi ya byose, kandi rikomoka ku kwandika nabi kw'1945.
  • Imibare ishingiye ku bipimo by'umubiri itanga igitekerezo gisanzwe cyo gutangiriraho, ntacyindi.
  • Guma amazi asanzwe munsi ya litire 1 (oz 32) mu isaha imwe.

Nshobora kunywa amazi kangana iki ku munsi? Ni urugero, si umubare umwe

Nshobora kunywa amazi kangana iki ku munsi? Ingabo z'amazi rusange zihagije ni litiro 3.7 ku munsi (hafi oz 125, cyangwa ibikombe 15.5) ku bagabo bakuru na litiro 2.7 (hafi oz 91, cyangwa ibikombe 11.5) ku bagore bakuru. Ibyo byose birimo amazi mu biryo byanyu no mu byo mwese munywa, ntabwo ari amazi asanzwe gusa.

Iyo ngingo ihindura umubare wagombye gukurikiza. Ibiryo bitanga hafi 19 ku ijana by'amazi yose, ku buryo amoko y'ibiryo gusa ari hafi litiro 3.0 (oz 101, ibikombe 13) ku bagabo na litiro 2.2 (oz 74, ibikombe 9) ku bagore, nk'uko bigaragara mu National Academies' Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2005).

Itsinda ryatangaje ayo mibare ryitondoye icyo bivuze. Abantu bazima bagumana ubwitonzi bukwiye mu bihe bitandukanye byo kunywa buri munsi, bigatuma ingano y'amazi y'ubwitonzi iba ingero y'abantu benshi aho kuba icy'umuntu ku giti cye. Ni ahantu heza ho gutangirira ikiganiro na muganga wawe cyangwa umuganga w'ibiryo, ntabwo ari urumogi utwaye kuko utabikoze.

"Ibikombe umunani ku munsi" ni ikosa ryo kwandika ryo mu 1945, ntabwo ari urumogi

Nta kintu cyose cyangwa uwari wese wajya wifuza kuvuguruza kwandikwa kw'uyu munsi bifitanye isano n'ikosa rimwe ry'ubuyobozi. Mu 1945, urwego rushinzwe ibiryo n'imirire rwashyizeho ibisabwa by'amazi ku bantu bakuru hafi ya litiro 2.5 ku munsi kandi rugashimangira ko umwanya munini w'icyo kigereranyo usanzwe urimo mu biryo byatunganijwe. Icyo cyiciro cya kabiri cyarabuze mu bisubiramo. Icyasigaye cyari itegeko ryo kunywa litiro 2.5 yajyamo ibyo wese, ntabwo aribyo waba waribye.

Heinz Valtin yagenzuye amateka mu kinyamakuru cy'Abanyamerika cyitwa American Journal of Physiology mu 2002 kandi ntacyo yabonye cyemeza ko hari ubushakashatsi bw'ubuhanga buhari bwishingikirije ku itegeko ry'ibikombe 8. Ubushakashatsi buheruka bwemeza ko abanyamerika badakora ibyo. Ubushakashatsi bwa NHANES bwakorewe mu mwaka wa 1999 kugeza 2006 bwagaragaje ko amazi asanzwe atanga hafi kimwe cya gatatu cy'amazi yose ku munsi, kandi bwerekana "ubuke butangaje bw'ubushakashatsi bwa buri gihe" bushigikira ivugurura ry'ibikombe umunani. CDC survey data yerekana ko abagabo b'abanyamerika banywa amazi yose ku munsi ahagana kuri 3.46 L kandi abagore bakanywa 2.75 L, amazi asanzwe akaba ari 30 kugeza 34% by'ibyo.

Rero, dore impinduka mu murongo umwe: imibare y'amazi yose iragaragara kuko yerekana amazi mu cyayi cyawe, isupu yawe n'inazi yawe, mugihe imibare y'ibikombe n'amaounce yerekana gusa icyo wasutse mu kirahure.

Oz 64 ni munsi ya buri ntambwe ya leta

Niba wifuza kumenya ni angahe maz'amazi nkwiye kunywa ku munsi, igisubizo cy'akababaro ni uko umubare abantu benshi bavuga ubafite munsi ya buri ntambwe ya leta. Ibikombe umunani bya oz 8 bigizwe na 64 oz. Ubwitonzi bw'ibiryo gusa ni 74 oz ku bagore na 101 oz ku bagabo. Ubwitonzi bw'amazi yose, harimo n'ibiryo, ni 91 oz na 125 oz.

Ububumbugu burasanzwe: 1 gikombe ni 8 oz, na 1 litiro ni hafi 33.8 oz. Kandi mwibuke icyo urutonde rw'amaounce rwerekana. Amata, icyayi, umukoma, amazi y'ikirere n'amacupa byose bifasha kugera ku bwitonzi bw'ibiryo, nicyo gituma abantu benshi bafite hafi kuruta uko umubare w'amacupa y'amazi wabivuze.

Imibare ishingiye ku bipimo by'umubiri itanga igitekerezo cyo gutangiriraho, ntabwo ari urwandiko rw'umuganga

Kalkulator y'amazi iboneka kuri interineti ikoresha ibigereranyo bimwe: uburemere bw'umubiri mu ma kilogramu buragwamo na 0.5 kugeza 0.67 bigatanga ingano y'ibiryo, cyangwa uburemere bw'umubiri mu ma kilogramu buragwamo na 0.03 bigatanga litiro. Kuyihuza n'inyongerwa y'imikino yo hafi ya 12 oz buri minota 30 y'ubuhanga ni ho ihinduka ikoreshwa.

Ku muntu ufite ibiro 160: 160 x 0.5 kugeza 0.67 bitanga urwego rugera kuri 80 kugeza 107 oz. Imyitozo yo mu gihe cy'iminota 45 yongera hafi 18 oz. Kwizera ku munsi, hafi 98 kugeza 125 oz y'ibiryo. Ku munsi w'ikiruhuko, garuka ku rwego rwo gutangiriraho.

Dore icyo impapuro nyinshi zidakubwira: nta muryango w'ubuzima uha uburenganzira kuri iyo mibare. Ntabwo biboneka mu National Academies, CDC cyangwa Mayo Clinic. Ni igitekerezo cyiza cyo gukoresha cyangwa kureba umubare w'ibigereranyo ku bantu bakuru bafite uburemere bwo hagati, ni nayo mpamvu ihinduka ku bantu bafite uburemere bukabije. Icyo ikora neza ni urukingo. National Academies ivuga ko abantu bakora imirimo ikomeye cyangwa bakorera ahantu hashushye bakeneye kuruta imibare isanzwe. Icyo imibare irimo ntacyo itumva ni urwego rwo hejuru, ku buryo ujyanisha ingano y'amazi ku munsi ishingiye ku bipimo by'umubiri n'ikigo cy'isaha gikurikira.

Imimerere ine igenda ihindura ingano yawe

  • Gutwita no konka. Impamvu ziriyongera, kandi imibare yemewe ntabwo ariyo byiza gukoresha. Gabana na muganga wawe wita ku batwite cyangwa umuganga w'ibiryo ku mubare uhwanye n'impamvu waba ufite.
  • Ushyuhe, ububwiza n'ahantu hejuru. Ivunja n'igihumure biriyongera. National Academies ivuga ko ahantu hashushye ari impamvu ibisabwa byiyongera ku mibare yemewe.
  • Igishyitsi, kuruka cyangwa impiswi. Ivunja irashobora kwihuta, kandi amazi asanzwe asubiranya ingano idasubiranya umunyu. Umuti wo gusubiranya ibyokurya byose ni akenshi uruta kuvugurura, nk'uko bivugwa mu MedlinePlus guidance on dehydration.
  • Abakuru 60 kandi hejuru. CDC igaragaza ko imigabane igenda imanuka uko imyaka yiyongera, kuva 3.61 L ku munsi ku bagabo bafite imyaka 20 kugeza 39 kugeza 2.92 L ku bagabo bafite imyaka 60 kandi hejuru. Ibyiyumvo by'umwuma bigabanyuka n'imyaka, ku buryo kunywa ku gihe cyo kurya kuruta gutegereza kwumva umwuma.

Ibyo bine byose bifite ibintu by'ingenzi by'umuntu byo mu mubiri: uburemere bw'umubiri, ingano y'imitsi n'uburyo uhinduka. Umuntu ufite ibiro 210 kandi witoza buri munsi ntakora ku rwego rumwe n'umuntu w'ibiro 120 wisanzwe, kandi nta gikombe kimwe cyakurikiranwa kibahesha bombi.

Ibara ry'inkari ni urugero rwiza rwa buri munsi kuruta umubare w'ibikombe

Ibihamya by'ingenzi byo kugwamo amazi ni ibyo ushobora kureba mu minota icumi, nicyo gituma ibara ry'inkari ritsinda umubare w'ibikombe. Reba inkari zo mu gihe cy'isaha, ntabwo ari inkari za mbere, kandi ugakore ku byo ubona.

  • Ikirere gikanyaga kugeza ku bwatsi bukanyaga: ku rugero. Shyira ikintu cyose.
  • Ubwatsi bukanyaga bwo hagati: wongere hafi oz 8 kugeza 16 mu masaha make ari imbere.
  • Ubwatsi bwatsi bwihuse cyangwa ubuzima: nywa hafi 16 kugeza 24 oz ubu kandi usubiremo mu masaha abiri cyangwa atatu.
  • Ikirere gikomeye cyane kandi inshuro nyinshi zidafite icyo zidashushye: birashobora kuba ubwinshi. Gabanuka.

Ibara ntabwo ryizewe. Riboflavin na B-complex bifata inkari z'umuhondo uhinduka uko byaba byagenze kose, imboga zibisi n'imbuto z'ubururu zishobora gufata ibara ry'umutuku cyangwa umutuku, kandi imiti imwe ibihindura rwose. Inkari za mbere za mugitondo zishobora kuba umwijima nyuma yo kwicara mu ijoro nta mazi, ku buryo ariho ihame ry'ubwitonzi. Injyanira isesengura ry'ibara hamwe uko wumva: MedlinePlus ivuga kw'umwuma, akanwa ka kavukavu, inkari zihinduka umwijima, kugabanuka kw'inkari, gucika intege, umutwe n'ubundi bimenyetso by'ingenzi bikwiye kwitabwaho.

Niba wifuza kureba urugero aho kureba ikintu kimwe, porogaramu nk'iyitwa August AI ishobora kugufasha kwinjiza ibiryo n'ibimenyetso mu minsi mike, ibyo bikaba bifite akamaro cyane kuruta ikirahure kimwe cy'amazi.

Yego, ushobora kunywa amazi menshi, kandi urwego rwo hejuru ni hafi litiro imwe ku isaha

Impyiko nziza zishobora kurengera hafi litiro 18 z'amazi meza ku munsi, bikaba bihwana na litiro 2.6 mu gihe cy'amasaha atatu n'igice. Kurenga kuri urwo rwego bituma sodium yo mu maraso igabanuka. Urupfu rw'ubuhanga rugaragaza umuntu wanyweye hafi litiro 6 mu gihe cy'amasaha 3 kandi akaba yaragize hyponatremia ikabije, hamwe na serum sodium hafi 120 mmol/L mu gihe isanzwe ari 135 kugeza 145, hamwe no kwivanga, kuruka, kwivanga n'ubugingo.

Nicyo gituma ingano kuri buri saha iruta ingano ku munsi. Urwego rushobora gukoreshwa: guma amazi asanzwe munsi ya hafi litiro 1 (hafi oz 32) mu isaha imwe, keretse muganga yagukubwiye ibindi. Impamvu zihari ni ahantu hazwi cyane, ni ibirimo ibyo gukina muri endurance, ibiryo by'ibicurane, no kunywa ku gihe cyo kurya aho gutegereza kwumva umwuma. Mu kunywa bisanzwe buri munsi, ibi biba bifise, kandi ibimenyetso byose bifitanye isano bigomba kugenda mu ngingo itandukanye yerekeye kurenza amazi.

Igihe ibibazo by'ibiryo bibera impanuka y'ubuvuzi

Impande zombi z'urwego rw'ibiryo zishobora kuba zihutirwa, kandi ibimenyetso byo kugwamo amazi bisabwa kwitabwaho by'uyu munsi ni bitandukanye n'ibyo ushobora gukemura n'ikirahure cy'amazi.

Hamagara 911 cyangwa ugende mu cyumba cy'ubutabazi ubu noneho niba:

  • Kwivanga, gusinzira bikabije cyangwa ikibazo cyo kuguma aryamye
  • Kwirukanwa cyangwa guhura n'ubugingo
  • Nta kintu cyakoreshejwe mu masaha 8 cyangwa menshi nta kindi kimenyetso
  • Kwirukanwa cyane cyangwa kwirukanwa cyane
  • Ibiranga egoshya: uruhu rucye, rucye kandi rufite ubwoba hamwe no kwirukanwa bikabije
  • Ikwivanga cyangwa kwivanga bikabije
  • Kwiyongera kw'ibiruka cyangwa impiswi y'amaraso bikubuza gusubiranya ibiryo
  • Kwivanga, umutwe ukabije cyangwa kuruka nyuma yo kunywa ingano nyinshi mu gihe gito, ibi bigaragaza kunywa amazi cyane kuruta kugwamo amazi

Gusabana uruzinduko mu cyumweru gitaha niba:

  • Inkari ziguma kuba umwijima nubwo unywa byinshi
  • Umwuma cyangwa gucika intege bikomeje kandi nta kimenyetso
  • Ushishikaye gukora inkari, cyangwa usinzira nijoro kugira ngo ukore inkari
  • Umwuma ukomeza kwiyongera uko byaba byagenze kose wanyweye, ibi bishobora kugaragaza diyabete, impamvu z'impyiko cyangwa iz'umusonga

Vugana n'umuganga mbere yo gutangira niba:

  • Ufite indwara y'umutima, indwara y'impyiko ikomeye, indwara y'umwijima cyangwa SIADH
  • Ufata imiti yo kwirukana, desmopressin cyangwa SSRIs
  • Wahawe urugero rw'ibiryo

Niba utazi urugero uriho, August AI Symptom Checker y'ubuntu irashobora kugufasha gutekereza ku rugero rw'icyo kiza ukeneye mbere yo guhitamo aho ugomba kujya. Niba uri guhitamo hagati y'icyumba cy'ubutabazi n'icy'ubuvuzi bwa bwite, nanone bifasha kumenya icyo uruzinduko rwa bwite rushobora kugutwara.

Bikunze kubazwa

Kopi, icyayi n'ibinyobwa bibi bifasha kugera ku rwego rwawe rwa buri munsi?

Yego. Imibare yemewe yerekana ibinyobwa byose, bityo icyayi, amata n'ibinyobwa bibi bifasha. Caffeine ifata ingaruka nyinshi zo kwirukana, ariko ku bikoresho bisanzwe ntabwo bihindura amazi mu gikombe. Alukoro niho ikibazo gikomeye, kuko ihagarika imisemburo igabanya kwirukana, bityo kunywa amazi hamwe na yo.

Kunywa amazi menshi bifasha kugabanya ibiro?

Rimwe na rimwe, ku buryo buciriritse. Amazi ntakintu kirimo, bityo gusubiranya ibinyobwa bisukari n'amazi bigabanya ingano ku munsi, n'ikirahure mbere yo kurya gishobora kugabanya inzara ku bantu bamwe. Ariko amazi ntabwo afata ibinure, kandi ingaruka ni nto ugereranyije n'impinduka rusange mu mirire. Uburyo bwo mbere yo kurya bushobora kuganirwaho ubwayo aho kuba kumurongo hano.

Ibyo gukina n'imyanya cyangwa umunyu byaruta amazi asanzwe?

Akenshi ntabwo. Ku myitozo yo munsi y'isaha imwe, amazi asanzwe ni meza kandi kandi adashishikaje. Nyuma y'aho, cyangwa mugihe ugorora mu bushyuhe, gusubiranya sodium itangira kwitabwaho, kuko ingano nyinshi z'amazi asanzwe ku gusubiranya umunyu ukabije ari yo ihura no kugwamo amazi ku bakina muri endurance.

Umwana ashobora kunywa amazi kangana iki ku munsi?

Oya, abana ntibagombye kugabanywa ku mibare y'abakuru. Impamvu zirahinduka cyane ku myaka n'uburemere bw'umubiri, kandi igisubizo cy'abakuru ku ngano y'amazi nkwiye kunywa ku munsi ntigishobora kugabanywa neza. Gabana n'umuganga wawe ku rwego ruhwanye n'imyaka, kandi usabe amazi no kurya aho kwemeza umubare.

Kuki kunywa amazi rimwe na rimwe bigatera umutwe?

Rimwe na rimwe ingano n'umuvuduko nibyo bibazo, ntabwo ari amazi. Kunywa ingano nini mu gihe gito, cyane cyane amazi akonje ku gifu cy'ubusa, bishobora gutera umubabaro, kubyimba cyangwa gusubira inyuma. Gusinzira buhoro buhoro bishobora kugerageza kubihagarika. Niba igifu cyawe kibabara nyuma yo kunywa amazi buri gihe, icyo kibazo kirakwiye kwitonderwa.

Bisanzwe ko nkora inkari nyinshi cyane nkoresheje ingano yanjye y'amazi?

Yego. Impyiko nziza zikura inkari nyinshi mu gihe cy'amasaha make, ku buryo umusaruro wiyongera cyane kandi ugasubira hasi uko ingano yawe igenda igaruka. Impinduka z'imisemburo nanone zihindura umuvuduko utizewe n'ibyo unywa, nicyo gituma abantu bamwe babona kwiruka kenshi kubera ko imisemburo.

Ikirangamuntu: kunywa ku mwuma, gusuzuma inkari zawe, kwiyongera ku munsi

Nshobora kunywa amazi kangana iki ku munsi biragabanywa kuri hafi ibikombe 9 (oz 74) by'ibiryo ku bagore n'ibikombe 13 (oz 101) ku bagabo, hamwe n'ibindi byingenzi 91 oz na 125 oz birimo ibiryo. Gukora ku mwuma usibye inkari z'umuhondo ukanyaga, hanyuma ukongeramo ubushyuhe, indwara n'imyitozo. Guma amazi asanzwe munsi ya litiro 1 ku isaha. Kandi niba umwuma ukomeza kwiyongera uko byaba byagenze kose wanyweye, icyo ni cyo gihe cyo guhamagara umuganga aho kunywa byinshi. Hagati y'uruzinduko, porogaramu y'ibimuga nk'iyitwa August AI irashobora kugufasha gukurikirana ingano y'amazi yawe ku munsi n'ibimenyetso nk'uburyo bwo kwita ku buzima, ntabwo ari ugusubiranya bwo.

Inyandiko: Ingingo iri niho ikoreshwa mu buryo bw'amakuru gusa kandi ntihagaragare nk'ubujyanama bw'ubuvuzi. Horeza muganga wujuje ibisabwa kugira ngo uhitemo uburyo bwo kumenya no kuvura. Niba ufite ikibazo cy'ubuvuzi, hamagara 911 cyangwa ugende mu cyumba cy'ubutabazi cyegereye.