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Muviri wemunhu unemakumi matanhatu muzana emvura. Mvura inoita basa rakakosha mukuita zvakakosha zvemuviri mabasa sekugadzirisa tembiricha yemuviri, kubatsira uropi hwako kushanda uye kuburitsa tsvina kubva mumuviri. Nekudaro, kana mvura yakawandisa ikawanda mumuviri wako, inogona kukonzeresa uye kuzvimba, kunyanya mudumbu, makumbo nemaoko ayo anonzi kuchengetwa kwemvura, inozivikanwawo sekuchengeta mvura kana edema. [1] .
Kuchengetwa kwemvura kunoitika kana muviri ukatadza kubvisa mvura yakawandisa kubva munyama dzomuviri. Kudya munyu kwakanyanya, kuita kwemuviri kunopisa, mahormone zvinhu, kudya kwakashata, mishonga uye kushomeka kwekufamba ndizvo zvimwe zvezvikonzero zvekuchengetwa kwemvura. Kuchengetwa kwemvura kunokonzeresa zviratidzo sekuzvimba, kuomarara mumajoini, kuwedzera huremu, kurwadza kwenhengo dzemuviri dzakakanganiswa uye shanduko yeganda reganda uye ganda rinofutisa.
Kunyangwe kuchengetwa kwemvura kuchiwanzo kuve kwechinguvana uye kunogona kurapwa nyore, dzimwe nguva kunogona kuve chiratidzo chehurwere hwakakomba senge moyo, itsvo kana chirwere chechiropa. [1] .
Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchisangana nekukomba kwekuchengetwa kwemvura, kunogara kweinopfuura vhiki, iwe unofanirwa kubvunza chiremba nekukurumidza. Mune zviitiko apo iko kuzvimba kuri kupfava uye kuchengetwa kwemvura isiri mhedzisiro yechirwere chakakomba chemamiriro ekurapa, iwe unogona kuyedza dzimwe nzira dzekudzora kuchengetedza kwemvura nekukurumidza uye zvakasikwa. Verenga kuti uzive.
Nzira Dzokuderedza Kuchengetwa Kwemvura
1. Kunwa munyu wakaderera
Kuwedzeredza kunwa kwemunyu kana sodium kunogona kukonzera kuchengetedza mvura [piri] [3] . Zvakare, kudya zvakawanda zvakagadziriswa zvekudya zvine munyu wakawanda zvinogona kukonzera kuchengetwa kwemvura. Nekudaro, deredza kunwa kwezuva nezuva kwemunyu nekudzivirira kudyiwa kwezvakagadzirwa uye kudya michero yakawanda, miriwo, nzungu uye mbeu dzakaderera mune sodium.
2. Idya zvekudya zvine potassium
Potassium inokosha mamineral anotamba akakosha akati wandei mumuviri wako, kusanganisira kudzora mvura chiyero. Potassium inogona kubatsira kudzikisira kuchengetedza kwemvura nekuyera masodium mumuviri wako uye nekuwedzera weti kugadzirwa [4] .
Idya potassium-rich chikafu senge mabhanana, matomatisi, bhinzi, avocadoes, kare nesipinachi.
3.Kudya chikafu chine magnesium
Kuwedzera kudyiwa kwemagesium kunogona kubatsira mukuderedza kuchengetedza kwemvura. Chidzidzo chakaratidza kuti vakadzi vane hunyoro premenstrual zviratidzo avo vakadya 200 mg yemagnesium pazuva zvakakonzera kudzikiswa kwekuchengetwa kwemvura [5] .
Zvimwe zvekudya zvine magnesium zvine zviyo zvizere, miriwo yakasvibira yemashizha, nzungu uye chokoreti yakasviba.
4. Wedzera vitamini B6 kudya
Sekureva kwechidzidzo chakaburitswa muChinyorwa cheCaring Sayenzi, vhitamini B6 yakaratidzirwa kudzikisa kuchengetedza kwemvura muvakadzi vane premenstrual syndrome [6] . Sanganisira kudya kwevhitamini B6-kwakapfuma muchikafu chako, senge mabhanana, walnuts, mbatatisi uye nyama.
5. Rovedza muviri
Kurovedza muviri ndiyo imwe yenzira dzakanakisa dzekudzora kuchengetedza kwemvura kwechinguva. Kuita chero fomu yekurovedza muviri kuchaburitsa ziya kubva mumuviri wako, izvo zvinokubatsira kurasikirwa nemvura yakawandisa. Nekudaro, ita shuwa kuti unwe mvura yekuzadza izvo zvakarasika zvinwiwa mushure mekurovedza muviri kuti usazonzwa kupera simba [7] .
6. Usanetseke
Kunyanya kunetseka kunowedzera iyo hormone cortisol, iyo ine simba rakanangana nekuchengetwa kwemvura. Uye kuwedzera kwecortisol mazinga kunotungamira mukuwedzera kwehomoni inonzi antidiuretic hormone kana ADH iyo inobatsira kudzora chiyero chemvura mumuviri. Iyi hormone inoshanda nekutumira masaini kuitsvo kuti yakadii mvura yekupomba kuti idzokere mumuviri.
Kana iwe ukakwanisa kugadzirisa kushushikana kwako, iwe unozogona kuchengetedza yakajairika nhanho yecortisol uye ADH, inozobatsira mukukosha kwakaringana kwemvura [8] [9] [10] .
7. Wana kurara kwakanaka
Isu tese tinoziva kuti kurara kunoita basa rakakosha mukushanda kwakanaka kwemuviri. Uye zvidzidzo zvakaratidza kuti kurara kunogona kukanganisa kunzwira tsitsi tsinga dzeitsvo, idzo dzinochengeta sodhiyo uye fluid fluid [gumi neimwe] . Kuwana kurara kwakanaka kwehusiku kunogona zvakare kubatsira muviri kuchengetedza huwandu hwayo hwemvura uye kudzikisira kuchengetedza kwemvura.
8. Inwa dandelion tii
Dandelion mushonga unoshandiswa mune imwe nzira yekurapa kuchengetedza mvura, izvi imhaka yekuti dandelion ndeye yakasikwa diuretic. Chidzidzo chakaratidza kuti vanhu vakatora madosi matatu eiyo dandelion shizha rakaburitswa pamusoro pemaawa makumi maviri nemana vakawedzera kugadzirwa kweweti [12]
9. Deredza pasi pa carbs yakanatswa
Kushandiswa kweakanatswa makabhohaidhiretsi kunowedzera shuga yeropa uye insulin mazinga. Kukwirira kweiyo insulini kunokonzera kuti muviri wako uchengete munyu wakawanda nekusimudzira kudzoreredzwa kwemunyu muitsvo dzako. Izvi zvinotungamira mukuunganidzwa kwemvura yakawanda mukati memuviri [13] .
Kuti udzikise kuchengetwa kwemvura, dzivisa kudya macarhydrate akacheneswa senge zviyo zvakagadziriswa, shuga yetafura uye hupfu chena.
10. Inwa tii kana kofi
Kofi netii zvine caffeine ine diuretic athari uye inogona kubatsira kudzora kuchengetedza kwemvura. Iko kunwa kwe caffeine kunowedzera kugadzirwa kweweti uye kunoderedza kuchengetwa kwemvura mumuviri [14] . Inwa zviyero zvine mwero tii kana kofi.
Dzimwe Nzira Dzokuderedza Kuchengetwa Kwemvura
Kune zvekare dzimwe nzira dzekudzora kuchengetedza kwemvura idzo dzakatsigirwa neanecdotal humbowo uye dzisina kuve dzakadzidzwa zvakanyanya.
- Parsley - Parsley yakaiswa senge diuretic yechisikigo mumushonga wevanhu, uyo unoshandiswa kudzora kuchengetedza kwemvura [gumi neshanu] [16] .
- Kumwa mvura - Inotendwa kuti kunwa mvura kunogona kubatsira kudzikisa kuchengetedza kwemvura.
- Hibiscus - Iyo diuretic mhedzisiro ye hibiscus yakaratidzirwa muchidzidzo, icho chinogona kubatsira mukuderedza kuchengetedza kwemvura [17] .
- Horsetail - Chidzidzo chegore ra2014 chakawana kuti bhiza bhiza rine diuretic mhedzisiro [18] .
- Chibage sirika - Chibage sirika inoshandiswa se diuretic mumiriri mune dzimwe nzvimbo dzepasi kurapa kuchengetedza kwemvura.
- Fambisa muviri wako - Dzimwe nguva kushomeka kwekufamba kunogona kukonzera kuchengetwa kwemvura, saka kana paine kufamba kwemuviri kunogona kubatsira kudzikisira kuchengetedza kwemvura.
