Ungayithuthukisa kanjani uketshezi ngokushesha?

Uketshezi kusho ukunika umzimba wakho amanzi anele, okubalulekile ekuhlaleni uphilile. Amanzi abalulekile emisebenzini eminingi yomzimba, njengokugcina izinga lokushisa lakho liqondile, ukuhambisa izondlo, nokusiza ekudayiseni. Ukwazi ngoketshezi kubalulekile ngoba kuchaphazela ukusebenza kwakho komzimba, amakhono okucabanga, nempilo yakho iyonke. Umzimba womuntu omdala ukhulukazi uqukethe amanzi, okwenza kube cishe u-60% wesisindo somzimba. Uma ungaphuzi amanzi anele, ungaba nomthungo, okungabangela ukukhathala, izikhathi zikhanda, nezingqinamba endleleni umzimba wakho osebenza ngayo. Ngakho-ke, kubalulekile ukufunda ukuthi ungaketsheza kanjani ngokushesha, ikakhulukazi ngesikhathi sokuzivocavoca okunzima noma isimo sezulu esishisayo.

Uma ufuna uketsheza ngokushesha, ukuphuza amanzi nje ngokuvamile kuyindlela esheshayo yokubuyisela izintokozo zakho. Iziphuzo zezemidlalo zingasiza futhi ekubuyiseni uketshezi, ikakhulukazi ngemuva kokuba ukhanyise. Ukudla izithelo ezithile nemifino, njengomango noma ama-cucumber, kungasiza futhi ekuthuthukiseni ukungenisa kwakho amanzi ngokwemvelo.

Uma udinga uketsheza ngokushesha, gxila ekuphuzini kwamanzi njalo usuku lonke. Ukusebenzisa lezi zeluleko ekuphileni kwakho kwansuku zonke kungasiza ekuthuthukiseni imikhuba yakho yoketshezi nokusekela impilo engcono. Izindlela ezilula zoketshezi olukhulu zingabangela ukwanda okubonakalayo kwamandla akho nempilo yakho iyonke.

Izindlela Ezisheshayo Zoketshezi

Uketshezi olufanele kubalulekile ekuhlaliseni impilo enhle yonke nokuqinisekisa ukuthi umzimba usebenza kahle. Uma kwenzeka ukungetshezi, ukubuyisela uketshezi ngokushesha kubalulekile ekubuyiseni ibhalansi. Ngezansi zizindlela ezisheshayo nezisebenza kakhulu zoketshezi.

1. Phuza Amanzi

Inkulumo: Indlela elula neqondile yokubuyisela uketshezi ukuphiwa amanzi nje. Iyamunywa ngokushesha futhi iqala ukugcwalisa amazinga ezintokozo cishe ngokushesha.

Izeluleko: Phuza amanzi kancane kancane kunokuphiwa amanzi amaningi kakhulu ngesikhathi esisodwa ukuze uthuthukise ukwamukelwa.

2. Sebenzisa Izixazululo Zokubuyisela Uketshezi Ngomlomo (ORS)

Inkulumo: I-ORS iqukethe ibhalansi efanelekile yamanzi, ama-electrolytes, ne-glucose ukuthuthukisa ukwamukelwa kwezintokozo emzimbeni. Zisebenza kakhulu ekwelapheni ukungetshezi okubangelwa yisifo noma umsebenzi onzima.

Imikhiqizo: Itholakala ngezindlela ezihlanganisiwe noma njenge-powder okumele ichithwe emanzini.

3. Dlala Iziphuzo Ezininzi Zama-Electrolyte

Inkulumo: Iziphuzo ezifana neziphuzo zezemidlalo ne-coconut water zinikeza ama-electrolytes abalulekile, njengosodium ne-potassium, umzimba owulahlekelwa yiwo ngokukhanjiswa nokungetshezi.

Okungcono Kakhulu: Ukubuyisela ngemuva kokuzivocavoca noma ukungetshezi okuncane.

4. Dlala Ukudla Okuhlanganisa Uketshezi

Inkulumo: Izithelo ezithile nemifino, njengomango, ama-cucumber, nama-oranges, zinamazinga amanzi aphezulu futhi zinikeza izondlo ezengeziwe.

Inzuzo: Inketho enhle yokubuyisela uketshezi ngenkathi unikeza amavithamini naminerali.

5. Sebenzisa Amanzi E-IV (Izimo Zokwelapha)

Inkulumo: Amanzi e-Intravenous (IV) anikeza uketshezi ngokuqondile egazini, okwenza kube yindlela esheshayo kakhulu ezimweni ezinkulu zokungetshezi.

Lapho Kudingeka: Ngokuvamile kunikezwa ezindaweni zezokwelapha ngokungetshezi okukhulu, ukushisa okukhulu, noma isifo.

6. Gwema Iziphuzo Ezibangela Ukungetshezi

Inkulumo: Iziphuzo ezifana nekhofi, itiye, notshwala zingenza ukungetshezi kube kubi ngenxa yemiphumela yazo yokukhipha amanzi.

Izeluleko: Shintsha lezi ngamanzi noma itiye lezimila uma uketshezi kubalulekile.

Izeluleko Zoketshezi Ezimo Ezahlukene

Izidingo zoketshezi ziyahluka kuye ngezimo ezifana namazinga wemisebenzi, indawo, nezimimo zempilo. Ukuqondanisa indlela yakho yoketshezi ezimweni ezithile kuqinisekisa ukuthi umzimba wakho uhlala uqiniswe kahle.

1. Ngesikhathi Sokuzivocavoca

Izeluleko: Phuza amanzi ngaphambi, phakathi, nangemuva kokuzivocavoca ukuze ubuyisele izintokozo ezilahlekile ngokukhanjiswa. Ngomsebenzi wokuzivocavoca ohlala ngaphezu kwehora, faka iziphuzo zezemidlalo noma izixazululo zama-electrolyte ukuze ubuyisele amaminerali alahlekile njengosodium ne-potassium.

Izeluleko: Zama ukuphuza kancane njalo ngemizuzu engu-15-20 ngesikhathi sokuzivocavoca ukuze uthole uketshezi oluhle.

2. Esimweni Sezulu Esishisayo

Izeluleko: Yandisa ukungenisa kwamanzi ukuze ulwe nokulahleka okukhulu kwezintokozo ngokukhanjiswa. Dlala ukudla okuhlanganisa uketshezi njengomango, ama-cucumber, noma izithelo ze-citrus ukuze uthuthukise uketshezi nokubuyisela ama-electrolytes ngokwemvelo.

Izeluleko: Gwema iziphuzo eziqukethe i-caffeine noma utshwala njengoba zingenza ukungetshezi kube kubi ezimweni sezulu esishisayo.

3. Ngesikhathi Ugula

Izeluleko: Uma ubhekene nokuqabuka, isifo sohudo, noma ukugabha, uketshezi kubalulekile. Sebenzisa izixazululo zokubuyisela uketshezi ngomlomo (ORS) ukuze ubuyisele ngokushesha izintokozo nama-electrolyte.

Isikisela: Ukuphiwa ama-broths afudumele noma itiye lezimila kungaduduza isisu ngenkathi kunikeza uketshezi.

4. Ngesikhathi Sokukhulelwa

Izeluleko: Abantu abakhulelwe badinga izintokozo ezengeziwe ukuze basekele ukwanda kwegazi ne-amniotic fluid. Zama okungenani amakhaphethi angu-10 (amamitha angu-2.3) amanzi nsuku zonke, uqondanise nomsebenzi nokuqabuka.

Ukucabangela: Phatha ibhodlela lamanzi ukuze uqinisekise ukungenisa okuqhubekayo usuku lonke.

5. Esimweni Sezulu Elibandayo

Izeluleko: Isimo sezulu esibandayo singanciphisa imizwa yokomile, okubangela ukunciphisa ukungenisa kwamanzi. Phuza izinto ezifudumele ezifana netiye lezimila noma amanzi afudumele ane-lemon ukuze uhlale uqiniswe.

Isixwayiso: Gwema ukuthembela kakhulu eziphuzweni ezifudumele eziqukethe i-caffeine.

6. Ngesikhathi Uhamba

Izeluleko: Ukuhamba okungama-flight amade noma uhambo olude lwezimoto kungabangela ukungetshezi ngenxa yomoya owomile noma ukuhlala isikhathi eside. Phatha ibhodlela lamanzi elingasetshenziswa kabusha futhi uqiniswe ngaphambi nangesikhathi sokuhamba.

Izeluleko ezengeziwe: Gwema ukudla okunosawoti, njengoba kungandisa ukoma futhi kwenze ukungetshezi kube kubi.

7. Ngabantwana Nabantu Abadala

• Izeluleko: Abantwana nabantu abadala banesihlobo esikhulu sokuba nokungetshezi. Khuthaza ukungenisa kwamanzi njalo futhi unikeze ukudla okuhlanganisa uketshezi. Sebenzisa i-ORS ngezifo ezibangela ukulahleka kwezintokozo.

• Isikhumbuzo: Qapha izimpawu zokungetshezi, njengomchamo omnyama noma ukukhathala, kulezi zihlobo ezibuthakathaka.

Izinkolelo Ezivamile Ezingezona Iqiniso Ngoketshezi

Isifinyezo

Izinkolelo eziningi ezingezona iqiniso ngoketshezi zingabangela ukudideka nemikhuba engasebenzi. Ukukholelwa ukuthi wonke umuntu udinga amakhaphethi angu-8 amanzi nsuku zonke kuyadukisa, njengoba izidingo zezintokozo ziyahluka kuye ngezinto zomuntu siqu. Nakuba iziphuzo eziqukethe i-caffeine zinomphumela omncane wokukhipha amanzi, zisasebenza eketshezi lonke. Uketshezi akuhlanganisi amanzi nje kuphela—iziphuzo ezifana netiye, ubisi, nokudla okuqukethe amanzi njengezithelo nemifino kudlala indima.

Ukoma yisibonakaliso semvelo, hhayi isimo esiphuthumayo, futhi umchamo kufanele ube oluhlaza okwesibhakabhaka, hhayi oqondile. Uketshezi kubalulekile ngokulinganayo emazingeni ezulu aphansi, njengoba ukungetshezi kusenzeka. Ekugcineni, nakuba uketshezi kusekela impilo, akuyona imithi yazo zonke izifo, futhi uketshezi okukhulu kungabangela ukungalingani. Ukuqonda lezi zinto kusiza ekuhlaliseni uketshezi olufanele ngokuphumelelayo nangokuphepha.