Afotusɛm ntiantia
- Drink when thirsty instead of chasing a number.
- Pale yellow urine means you're well hydrated.
- Fruits and vegetables count toward your fluids too.
Bere bi reba no, nsunom abɛyɛ adwuma kɛse. Atoa wɔ hɔ a wɔakyerɛ dɔnhwerew biara so, app a ɛhuruhuru wo, nkurɔfo a wodi anim a wɔhyɛ sɛ galon baako da biara. Adeɛ a wo nipadua ahwɛ ne ho so wɔ wo nkwa nna nyinaa mu no, ne nyinaa abɛyɛ dede kɛse.
Yɛpɛ sɛ yɛbrɛ dede no ase. Wo nipadua wɔ nimdeɛ ankasa wɔ ne ankasa nsu hwɛsoɔ mu. Osukɔm yɛ nsɛnkyerɛnne ankasa, na wɔ nnipa a wɔn ho yɛ den dodonɔ ho no, ɛyɛ adwuma. Botae a ɛwɔ ha no nyɛ sɛ wobɛhwɛ akontaahyɛde anwanwadeɛ bi. Ɛyɛ sɛ wo tirim bɛdwo, woagyina pintinn, na wobɛyɛ yiye, a wonyɛ no adwuma a ɛto so mmienu.
Baabi a mmara "kuruwa awotwe" no fii baeɛ
Afotuo a agye din a ɛse sɛ nom nsu kuruwa awotwe da biara no yɛ atetesɛm sen nyansahu. Nhwehwɛmu a ɛyɛ den nni saa akontaahyɛde pɔtee no akyi, na ɛgyaw mfonini no fa kɛse: wunya nsu fi nneɛma pii so sen wo nsu toa.
U.S. National Academies of Sciences, Engineering, and Medicine de nkyerɛaseɛ a egyina hɔ pa ma. Wɔkyerɛ sɛ da biara nsu a ɛdɔɔso yɛ bɛyɛ kuruwa 13 ma mmarima ne kuruwa 9 ma mmea. Nanso eyi ne ɔfa a ɛsesa biribiara. Saa akontaabu no kan nsu nyinaa, ɛnyɛ nsu kɛkɛ nko, na bɛyɛ ne nkyemu anum mu baako fi aduane mu.
Enti mfonini no nyɛ den sɛnea ɛte. Harvard Health kyerɛ sɛ wɔ mmpanyimfo a wɔn ho yɛ den pii ho no, nsu kɛkɛ a wɔhia ankasa no bɛn kuruwa anan kɔ asia da biara, efisɛ nkae no fi nea aka biara a wodi na wonom mu.
Ɛnyɛ nsu wɔ kuruwa mu nko
Eyi ne ɔfa a ɛma adwennwen no dodoɔ yera komm. Nsu a ɛkɔ wo mu fi wo da no nyinaa, ɛnyɛ toa baako a ɛsɛ sɛ wohwie gu.
Aduane yɛ adwuma ankasa wɔ ha. Nnuaba ne nhabamma yɛ nsu kɛse. Letus, kukumba, anweresɛm (watermelon), ankaa, aduaba nketewa, ntoosi, soup, yogut, ne nyinaa ka wo akontaabu ho. Asram bere salad ne nnuaba baako ma nsu kɔ wo mu sen sɛnea wobɛsusu.
Na kɔfe ne tii ho dadaw adwennwen no? Ɛyɛ atetesɛm kɛse. Harvard Health ne Harvard aduane ho nhwehwɛmufoɔ no kyerɛ sɛ anonneɛ a caffeine wɔ mu no gyaw wo nsu mu wɔ ɛkwan pa so. Aane, caffeine ma wokɔ baabi tia kakra, nanso wokora nsu pii sen nea wohwere. Tii, kɔfe, nufusu, nsu a aniwa wɔ mu, ne nsu a ɛwɔ wo nnuane mu: ne nyinaa ka akontaabu no ho.
Nsu kɛkɛ da so ara yɛ ɔkwan a ɛho tew, ɛyɛ fo, na asikyire nni mu a wode betumi atoa so, enti ma ɛnyɛ wo deɛ a wode di kan. Hu kɛkɛ sɛ ɛnsɛ sɛ ɛyɛ adwuma no nko.
Sɛnea wubehu ankasa sɛ woanya bi a ɛdɔɔso
Gyae akontaabu no. Wo nipadua ma wo nsɛnkyerɛnne mmienu a ɛyɛ mmerɛw, na wokora wɔ kan sen akontaabu biara.
Osukɔm. Ɛyɛ nsɛnkyerɛnne nokwafo. Sɛ osukɔm nnde wo daa a, ɛyɛ sɛ wo ho ye. Nom kakra bere a osukɔm de wo, na kakra ansa na wohwɛ kwan sɛ ɛbɛhia wo wɔ da a ahuhuru wɔ hɔ anaa adwuma dɔɔso so.
Wo dwonsɔ ho nhyɛnyɛnso. Eyi te sɛ nea ɛyɛ den, nanso ɛyɛ nhwehwɛ a ɛho wɔ mfasoɔ paa a ɛwɔ hɔ. Sɛ ɛyɛ akokɔsradeɛ a ɛyɛ hanahana a, ɛkyerɛ sɛ nsu wɔ wo mu yiye. Akokɔsradeɛ a ɛyɛ tuntum kyerɛ sɛ nom bi kaa ho. Ɛno ne nhwehwɛ no nyinaa, na wubetumi ayɛ a app baako mpo nni mu.
Nsuyera a ɛyɛ ketewa wɔ ɔkwan a ɛde ne ho yɛ sɛ nneɛma foforo. Harvard aduane ho nhwehwɛmufoɔ kyerɛ sɛ ebetumi apue sɛ ɔbrɛ, adwene a wontumi nhyɛ baabi, nkae a ayɛ kusuu, tipae, anaasɛ abufuw a ɛsen sɛnea ɛyɛ daa. Enti sɛ awia akyi a wuhwe ase a, kuruwa nsu yɛ ade a ɛfata sɛ wodi kan sɔ hwɛ ansa na woakɔfa kɔfe foforo.
Bere a wo nipadua hia pii
Gyinabea no kɔ soro wɔ tebea a ɛyɛ nokware kakra mu. Eyinom mu biara nhia akontaabu krataa, na mmom hwɛ kakra.
- Ahuhuru. Ahuhuru ne fifire wim ma wo fifiri pii, enti ɛsɛ sɛ wode bi si ananmu pii.
- Apɔwmuden adwuma. Nkankamu ne fifire kyerɛ sɛ nom pii ansa, wɔ bere mu, ne akyi. Wɔ mmɔden tenten a fifire wɔ mu mu no, wo hwere nkyene nso, enti adwuma tenten a ɛkyɛ no betumi ahia nea ɛsen nsu nko.
- Yare. Atiridiɛ, feɛ, ne nsaayare twe nsu fi wo mu ntɛm. Ɛha na ɛsɛ sɛ wodi osukɔm anim kan ankasa.
- Nyinsɛn ne nufusu ma. Eyinom mmienu nyinaa ma wo nsu ahiade kɔ soro.
- Onyini. Osukɔm atenka taa yera ɛnam mfeɛ so, enti mpanyimfo taa hia sɛ wɔnom wɔ nhyehyɛeɛ brɛoo bi so sen sɛ wɔbɛtwɛn akɔsi sɛ osukɔm de wɔn.
Su ketewa kakra a ɛyɛ adwuma kɛkɛ
Eyinom mu biara mfa akontaabu ho. Ɛyɛ nneɛma a woto bi pɛnkoro na woawerɛ fi.
- Ma nsu mmɛn wo: kuruwa wɔ wo pono so, toa wɔ wo bag mu. Nea ɛyɛ mmerɛw di nea ɛyɛ ahohyɛsoɔ so nkonim.
- Fa nsunom ka nneɛma a woyɛ no dada ho. Kuruwa wɔ aduane biara ho, baako bere a worefa aduru, baako bere a wotena ase reyɛ adwuma.
- Sɛ nsu kɛkɛ tɔn wo a, fa lemon, kukumba, mint, anaa nsu nnuaba kakra gu mu. Nsu a aniwa wɔ mu nso ka ho.
- Di wo nsu. Fa nnuaba ne nhabamma kakra hyɛ wo da no mu na woanya nsu a woammɔ ho mmɔden.
- Nom kakra a ɛboro so ansa na woakɔ ahuhuru anaa apɔwmuden adwuma mu, ɛnyɛ akyi a osukɔm ade wo dada.
Wubetumi anom dodo anaa?
Aane, ɛwɔ mu sɛ wɔ nnipa dodonɔ ho no, ɛyɛ na na ɛnsɛ sɛ wohaw ho. Saawa no di nsu dodoɔ a ɛyɛ nwonwa so dwuma.
Asiane ankasa no fi nsu dodoɔ a wohyɛ ho mu wɔ bere tiawa mu, ntɛm sen sɛnea wo nipadua betumi ayi afi mu. Ɛno betumi atew nkyene (sodium) a ɛwɔ wo mogya mu, yare a wɔfrɛ no hyponatremia, a ɛyɛ hu. Ɛtaa pue wɔ apɔwmuden agodifo a wɔde ahoɔden tenten yɛ mmɔden a wɔnom dodo wɔ mmirikatu tenten mu, na ɛyɛ deɛ enti a saa baabi yi mu nko ara na galon-da-biara nhyɛso betumi adan ada.
Asɛm foforo: akwahosan tebea bi, a ɛka saawa, koma, brɛboɔ, ne thyroid ho haw bi ho, ne nnuru bi, sesa nsu dodoɔ a ɛfata wo. Sɛ ɔduruyɛfo bi aka akyerɛ wo da sɛ tew wo nsu so a, di n'akwankyerɛ akyi sen asɛm biara a ɛyɛ daa, eyi nso ka ho.
Ma ɛkame ɛyɛ obiara, asɛm nokware no ma awerɛkyekyere. Nom bere a osukɔm de wo. Hwɛ akokɔsradeɛ no bere ne bere. Di wo nnuaba ne nhabamma, gye wo kɔfe ani, nom kakra a ɛboro so bere a ahuhuru wɔ hɔ anaa worekankam. Wo nipadua akora ne ankasa kari pɛ saa bere yi nyinaa mu. Mpɛn pii no, ɛhia sɛ wo gyae adwennwen a ɛboro so na woma no kuruwa nsu.
Mmeae a wɔfaa nsɛm no
- Harvard Health Publishing, How much water should you drink?
- Harvard T.H. Chan School of Public Health, The Nutrition Source, Water
- Mayo Clinic, Water: How much should you drink every day?