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Umzimba womntu uqukethe malunga neepesenti ezingama-60 zamanzi. Amanzi adlala indima ebalulekileyo ekwenzeni imisebenzi ebalulekileyo yomzimba njengokulawula ubushushu bomzimba, ukunceda ukusebenza kwengqondo yakho nokukhupha inkunkuma emzimbeni. Nangona kunjalo, xa amanzi agqithisileyo esakha emzimbeni wakho, kunokubangela ukudumba kunye nokukhukhumala, ngakumbi esiswini, imilenze kunye neengalo ekubhekiswa kuzo njengogcino lwamanzi, ekwabizwa ngokuba kukugcina amanzi okanye i-edema [1] .
Ukugcinwa kwamanzi kwenzeka xa umzimba usilela ukukhupha amanzi agqithisileyo kwizicwili zomzimba. Ukutya ityuwa eninzi, ukusabela komzimba kwimozulu eshushu, iimeko zehomoni, ukutya okungalunganga, amayeza kunye nokungabikho kwentshukumo zezinye zezinto ezibangela ukugcinwa kolwelo. Ukugcinwa kwamanzi kubangela iimpawu ezinjengokudumba, ukuqina kwamalungu, ukuzuza ubunzima, ukuqaqanjelwa kwamalungu omzimba achaphazelekayo kunye notshintsho kumbala wolusu kunye nolusu olukhukhumeleyo.
Nangona ukugcinwa kwamanzi kuhlala kuyinto yethutyana kwaye kunokunyangwa ngokulula, ngamanye amaxesha kunokuba luphawu lwesifo esibi esifana nentliziyo, izintso okanye isifo sesibindi [1] .
Ukuba ufumana ugcino olunzima lwamanzi oluhlala ngaphezulu kweveki, kuya kufuneka ubonane nogqirha ngokukhawuleza. Kwiimeko apho ukudumba kuthambile kwaye ukugcinwa kwamanzi kungesosiphumo sonyango olunzulu, unokuzama iindlela ezithile zokunciphisa ukugcinwa kwamanzi ngokukhawuleza kwaye ngokwendalo. Funda ukuze wazi.
Iindlela Zokunciphisa Ukugcinwa Kwamanzi
1. Ukutya ityuwa esezantsi
Ukutya kakhulu ityuwa okanye isodiyam kunokubangela ukugcinwa kwamanzi [Mbini] [3] . Kwakhona, ukutya ukutya okuninzi okugqityiweyo okunetyuwa eninzi kunokubangela ukugcinwa kwamanzi. Ke, nciphisa ukungeniswa kwetyuwa mihla le ngokuphepha ukusetyenziswa kokutya okwenziweyo kunye nokutya iziqhamo, imifuno, amandongomane kunye nembewu ephantsi kwisodium.
Sebenzisa ukutya okune-potassium eninzi
I-Potassium iyiminerali ebalulekileyo edlala indima ebalulekileyo emzimbeni wakho, kubandakanywa nokulawula ibhalansi yamanzi. I-Potassium inokunceda ukunciphisa ukugcinwa kwamanzi ngokulinganisa amanqanaba esodium emzimbeni wakho kunye nokwandisa imveliso yokuchama [4] .
Yitya ukutya okune-potassium okunje ngeebhanana, iitumato, iimbotyi, iiavokhado, i-kale kunye nespinatshi.
3.Tya ukutya okune-magnesium
Ukunyusa ukungeniswa kwemagniziyam kunokunceda ukunciphisa ukugcinwa kwamanzi. Uphononongo lubonise ukuba abafazi abaneempawu zangaphambi kokuya exesheni abatya i-200 mg yemagnesium ngemini kukhokelela ekunciphiseni ukugcinwa kwamanzi [5] .
Olunye uhlobo lokutya okunotye ngemagniziyam kukutya okuziinkozo, imifuno eluhlaza, amandongomane kunye netshokholethi emnyama.
4. Yandisa ukutya kwe-vitamin B6
Ngokophando olupapashwe kwiJenali yeeNzululwazi zokuKhathalela, i-vitamin B6 ibonakalisiwe ukunciphisa ukugcinwa kwamanzi kwabasetyhini abane-premenstrual syndrome [6] . Faka ukutya okune-vitamin B6 ekutyeni okutyayo, okufana neebhanana, iialnuts, iitapile kunye nenyama.
5. Yenza umthambo
Ukuzilolonga yenye yeendlela zokunciphisa ukugcinwa kwamanzi okwethutyana. Ukwenza naluphi na uhlobo lokuzilolonga kuya kukhupha ukubila emzimbeni wakho, okuya kukunceda ulahlekelwe ngamanzi agqithisileyo. Nangona kunjalo, qiniseka ukuba usele amanzi ukuze uphinde uzalise ulwelo olulahlekileyo emva kokwenza umthambo ukuze ungaziva uphelelwe ngamanzi emzimbeni [7] .
6. Sukuba noxinzelelo
Uxinzelelo olugqithisileyo lwonyusa ihomoni cortisol, enefuthe ngqo kugcino lwamanzi. Kwaye ukwanda kwamanqanaba e-cortisol kukhokelela ekunyukeni kwehomoni ebizwa ngokuba yi-antidiuretic hormone okanye i-ADH enceda ukulawula ibhalansi yamanzi emzimbeni. Le hormone isebenza ngokuthumela imiqondiso kwizintso ukuba mangaphi amanzi okumpompa abuyele emzimbeni.
Ukuba ulawula amanqanaba oxinzelelo, uya kuba nakho ukugcina inqanaba eliqhelekileyo le-cortisol kunye ne-ADH, eya kuthi incede kulungelelwaniso olufanelekileyo lolwelo [8] [9] [10] .
7. Lala ngokwaneleyo
Sonke siyazi ukuba ukulala kudlala indima ebalulekileyo ekusebenzeni kakuhle komzimba. Kwaye uphononongo lubonakalisile ukuba ukulala kunokuchaphazela imithambo enovelwano yezintso, egcina ulungelelwaniso lwesodium kunye nolwelo [Shumi elinanye] . Ukulala ubuthongo obulungileyo kunokunceda umzimba ugcine inqanaba lamanzi kunye nokunciphisa ukugcinwa kwamanzi.
8. Sela iti yedandelion
I-Dandelion sisixhobo esisetyenziswa kwelinye iyeza ukunyanga ukugcinwa kwamanzi, oku kungenxa yokuba i-dandelion sisichitho sendalo. Isifundo sibonise ukuba abantu abathathe iidosi ezintathu zedandelion ekhutshwe ngaphezulu kweeyure ezingama-24 yonyusa imveliso yomchamo [12]
9. Nciphisa iikhabho ezisulungekisiweyo
Ukusetyenziswa kwee-carbohydrate ezihlaziyiweyo kwandisa iswekile yegazi kunye namanqanaba e-insulin. Amanqanaba aphezulu e-insulin abangela ukuba umzimba wakho ugcine ityuwa eninzi ngokuphakamisa ukubuyiselwa kwetyuwa kwizintso zakho. Oku kukhokelela ekufumaneni ulwelo olungaphezulu emzimbeni [13] .
Ukunciphisa ukugcinwa kwamanzi, kuphephe ukutya ii-carbohydrate ezihlaziyiweyo ezinjengeenkozo ezigqityiweyo, iswekile yetafile kunye nomgubo omhlophe.
10. Sela iti okanye ikofu
Ikofu kunye neti ziqulathe icaffeine enesiphumo sokuthomalalisa kwaye inokunceda ukunciphisa ukugcinwa kwamanzi. Ukungeniswa kwe-caffeine kwandisa imveliso yomchamo kunye nokunciphisa ukugcinwa kwamanzi emzimbeni [14] . Sela izixa ezilinganiselweyo zeti okanye ikofu.
Ezinye iindlela zokunciphisa ukugcinwa kwamanzi
Kukho ezinye iindlela zokunciphisa ukugcinwa kwamanzi ezixhaswe bubungqina be-anecdotal kwaye azifundiswanga ngokubanzi.
- Iparsley I-Parsley iye yathathwa njenge-diuretic yendalo kumayeza esintu, asetyenziselwa ukunciphisa ukugcinwa kwamanzi [Shumi elinantlanu] [16] .
- Amanzi osela Kukholelwa ukuba amanzi okusela anokunceda ukunciphisa ukugcinwa kwamanzi.
- IHibiscus Isiphumo se-diuretic se-hibiscus sibonisiwe kuphononongo, olunokunceda ekunciphiseni ukugcinwa kwamanzi [17] .
- Ukuthengiswa kwehashe -Uphononongo luka-2014 lufumanise ukuba i-horsetail ineziphumo zomchamo [18] .
- Isilika yengqolowa - Isilika yengqolowa isetyenziswa njengearhente yokuchama kwezinye iindawo zehlabathi ukunyanga ukugcinwa kwamanzi.
- Hambisa umzimba wakho Ngamanye amaxesha ukungabikho kwentshukumo kunokubangela ukugcinwa kwamanzi, ke ukuba kukho intshukumo yomzimba kunokunceda ukunciphisa ukugcinwa kwamanzi.
