Na'urar lissafin shan ruwa kyauta. Tantance shawarar shan ruwa na yau da kullum bisa nauyin jiki, matakin motsa jiki, da yanayi, a lita, ounce, ko gilashi.
Na'urar lissafin shan ruwa tana tantance buƙatun ruwa na yau da kullum daga nauyin jiki — ma'auni na gama gari shi ne kimanin millilita 33 ga kowace kilogiram na nauyin jiki — sannan tana ƙara ƙari ga motsa jiki da yanayi mai zafi, waɗanda dukansu ke ƙara asarar ruwa ta gumi.
2.91 L
Shan ruwa na yau da kullum
An sabunta na ƙarshe:
Na'urar Lissafin Shan Ruwa
Shawarar da aka saba da ita ta "sha gilashi 8 na ruwa a rana" mai sauƙin tunawa ce, amma tana amfani da manufa iri ɗaya ga kowa ba tare da la'akari da girman jiki ba — adadin da ya dace ga mutum ƙarami na iya kasancewa ƙasa da abin da mutum mafi girma ke buƙata. Wuri mafi keɓantacce yana daidaita buƙatun ruwa da nauyin jiki, ta amfani da ma'aunin gama gari na kimanin millilita 33 ga kowace kilogiram na nauyin jiki kowace rana.
Wannan na'ura tana amfani da wannan ma'auni bisa nauyi, sannan tana ƙara daidaitawa ga matakin motsa jiki da yanayi, domin dukansu suna canza yadda jiki ke asarar ruwa da buƙatar maye gurbinsa da gaske.
Motsa Jiki da Yanayi
Motsa jiki yana ƙara asarar gumi, kuma gumi galibi ruwa ne — yadda motsa jikin ya fi ƙarfi ko tsawo, haka ƙarin ruwa ake buƙatar maye gurbinsa a kan buƙatun tushe. Wannan na'ura tana ƙara ƙari na tabbatacce na yau da kullum bisa matakin motsa jikinka na gaba ɗaya, daga babu ƙari ga zaman kashe wando har zuwa sama da lita ɗaya ƙari ga ranaku masu motsa jiki sosai.
Yanayi mai zafi yana ƙara asarar ruwa ko da ba tare da motsa jiki ba, domin jiki yana gumi sosai don sarrafa zafin jiki a cikin zafi. Wannan na'ura tana ƙara ƙarin daidaitawa ga yanayi mai zafi, wanda ke haɗuwa da daidaitawar motsa jiki idan duka biyu sun shafe ka — wanda ke da motsa jiki sosai kuma yana zaune a yanayi mai zafi yana buƙatar ƙari mai ma'ana fiye da kimar tushe ta nauyi kaɗai.
Dukan Ruwa Suna Ƙidayawa
Jimillar kimar ruwa na yau da kullum da wannan na'ura ke bayarwa ba ta buƙatar zuwa ta hanyar shan ruwa mai tsabta kaɗai ba. Sauran abin sha (shayi, kofi, madara, ruwan 'ya'yan itace) suna ba da gudummawa ga shan ruwa, kuma abinci — musamman 'ya'yan itace da kayan lambu, waɗanda yawancinsu kashi 80-95% ruwa ne bisa nauyi — suna ba da wani muhimmin sashi na buƙatun ruwa na yau da kullum.
Wannan shi ne dalilin da yasa wasu jagororin ruwan jiki ke ambaton babban jimillar lambar ruwa fiye da abin da mutane galibi suke tunani a matsayin "shan ruwa" — jimillar ta haɗa da dukan tushe, ba gilashin ruwa mai tsabta da aka sha daban da abinci kaɗai ba.
Iyaka
Wannan kima ce ta gama gari ga jama'a bisa tsari mai yawan ambatawa bisa nauyi, ba shawara ta likita ta musamman ba. Ba ta yin la'akari da yanayin lafiya na mutum ɗaya (cutar koda, gazawar zuciya, da wasu yanayi na iya buƙatar manufofin ruwa daban), ciki ko shayarwa (waɗanda ke ƙara buƙatun ruwa), magunguna da ke shafar daidaiton ruwa, ko tsayin daka, dukansu na iya canza buƙatun ainihi da gaske.
Idan kana da yanayin lafiya da ke shafar daidaiton ruwa, ko damuwa ta musamman game da shan ruwa, tuntuɓi ma'aikacin lafiya don shawara ta musamman maimakon dogaro da na'urar lissafi ta gama gari.
Amfani a Aikace
Saita manufar shan ruwa ta yau da kullum
Samun manufa ta farawa ta keɓantacce maimakon dogaro da ka'idar gilashi 8 ta gama gari.
Tsara don yanayi mai zafi ko tafiya
Ganin nawa ƙarin ruwa za ka buƙata a yanayi mai zafi fiye da wanda ka saba da shi.
Daidaitawa ga sabon tsarin motsa jiki
Fahimtar yadda ƙarin motsa jiki ke canza buƙatun ruwanka na yau da kullum.
Bin diddigin shan ruwa tare da abinci mai gina jiki
Saita manufar ruwa don haɗawa da bin diddigin adadin kuzari ko macro a tsarin lafiya mafi girma.
Kwatanta shan ruwa a ma'auni daban-daban
Juya manufa bisa lita zuwa ounce ko gilashi don sauƙin bin diddigi na yau da kullum.
Ma'auni na gama gari shi ne kimanin millilita 33 na ruwa ga kowace kilogiram na nauyin jiki kowace rana, an daidaita shi sama ga motsa jiki da yanayi mai zafi. Ga mutum mai kilogiram 70 (fam 154) mai matsakaicin motsa jiki a yanayi mai daidaituwa, hakan ya kai kimanin lita 2.9 (kimanin fl oz 98) kowace rana.
Wannan na'ura tana tantance jimillar buƙatun ruwa, wanda za a iya biya ta hanyar haɗin ruwa mai tsabta, sauran abin sha, da ruwan da ke cikin abinci (musamman 'ya'yan itace da kayan lambu, waɗanda galibi kashi 80-95% ruwa ne). Ba ka buƙatar sha wannan jimillar duka a matsayin ruwa mai tsabta kaɗai ba.
Motsa jiki yana ƙara asarar ruwa ta gumi, wanda jiki ke amfani da shi don sarrafa zafin jiki a lokacin ƙoƙari. Yadda motsa jikin ya fi ƙarfi da tsawo, haka asarar ruwa ke ƙaruwa kuma ake buƙatar maye gurbinsa don kiyaye ruwan jiki da ƙwazo mai kyau.
Ka'idar "gilashi 8 a rana" (kimanin lita 2) tsari ne mai sauƙi na gama gari, ba shawara ce daidai ba — buƙatun ainihi sun bambanta sosai bisa girman jiki, matakin motsa jiki, da yanayi. Kimar bisa nauyi kamar wanda wannan na'ura ke bayarwa galibi ta fi keɓantacce fiye da manufa mai lebur ta gilashi 8.
I — shan ruwa mai yawa, musamman a ɗan gajeren lokaci, na iya raunana matakan sodium na jini kuma ya haifar da yanayi mai wuya amma mai tsanani da ake kira hyponatremia. Wannan ba safai ba a shan ruwa na yau da kullum na al'ada amma haɗari ne na ainihi a lokuta masu tsanani kamar wasannin jimiri. Idan kana da matsalar koda, zuciya, ko hanta, tuntuɓi likita game da shan ruwa da ya dace da yanayinka.