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Aia ke kino o ke kanaka ma kahi o 60 kenetene o ka wai. He mea nui ka wai i ka hoʻokō ʻana i nā hana koʻikoʻi o ke kino e like me ke kaohi ʻana i ka mahana o ke kino, kōkua i kou lolo e hana a holoi i nā ʻōpala mai ke kino. Eia nō naʻe, ke kūkulu ʻia ka wai nui i loko o kou kino, hiki iā ia ke kumu i ka bloating a me ka puffiness, keu hoʻi i loko o ka ʻōpū, nā wāwae a me nā lima i kapa ʻia me ka paʻa ʻana o ka wai, a kapa ʻia hoʻi ka paʻa wai a edema paha. [1] .
Kū ʻia ka paʻa wai ke holoi ʻole ke kino i ka nui o ka wai mai nā aʻa o ke kino. ʻO kahi kiʻekiʻe o ka paʻakai, ka hopena o ke kino i ka wā wela, nā kumu hormonal, nā papaʻai maikaʻi ʻole, ka lāʻau a me ka ʻole o ka neʻe kekahi o nā kumu o ka paʻa ʻana o ka wai. Mālama ka wai i nā ʻōuli e like me ka pehu ʻana, ʻoʻoleʻa i nā hono, loaʻa ke kaumaha, ʻehaʻeha o nā ʻāpana o ke kino i loli a me nā loli i ka ʻili o ka ʻili a me ka ʻili puʻupuʻu.
ʻOiai ka manawa o ka paʻa ʻana o ka wai he manawa pōkole a hiki ke mālama maʻalahi ʻia, i kekahi manawa he hōʻailona ia o kahi ʻano olakino koʻikoʻi e like me ka puʻuwai, ka puʻuwai a me ka maʻi ate. [1] .
Inā ʻoe e ʻike nei i ka paʻa ʻana o ka wai ʻoi aku ka lōʻihi ma mua o hoʻokahi pule, pono ʻoe e nīnau koke i ke kauka. I nā hihia kahi maʻalahi ka pehu a ʻaʻole ka hopena o ka wai i hopena o kahi ʻano olakino koʻikoʻi, hiki iā ʻoe ke hoʻāʻo i kekahi mau ala e hōʻemi ai i ka paʻa ʻana o ka wai me ka maʻamau. Heluhelu mai e ʻike.
Nā ala e hōʻemi ai i ka paʻa ʻana o ka wai
1. Kaʻai paʻakai haʻahaʻa
Hiki ke lawe i ka wai i ka nui o ka paʻakai a sodium paha [elua] [3] . Eia kekahi, ʻo ka ʻai ʻana i nā meaʻai i hana ʻia i kiʻekiʻe i ka paʻakai hiki ke hoʻopaʻa i ka wai. No laila, e hoʻēmi i ka lawe ʻana o ka paʻakai i kēlā me kēia lā e ka hōʻalo ʻana i ka ʻai o nā meaʻai i hoʻoponopono ʻia a ʻai i nā hua, nā mea kanu, nā hua a me nā ʻanoʻano i haʻahaʻa i ka sodium.
pehea e wehe ai i nā ʻeleʻele mai ka maka maoli
2. E hoʻopau i nā meaʻai momona potassium
ʻO ka potassium kahi mea waiwai nui e hoʻokani i nā kuleana nui i kou kino, e like me ka hoʻoponopono ʻana i ke kaulike wai. Hiki i ka potassium ke kōkua i ka hoʻoliʻiliʻi i ka paʻa ʻana o ka wai ma ke kaulike ʻana i nā pae sodium i kou kino a hoʻonui i ka hana mimi [4] .
ʻAi i nā meaʻai waiwai potassium e like me ka maiʻa, nā tōmato, nā pīni, nā avocadoes, kale a me ka milo.
3. Hoʻopau i nā meaʻai momona-magnesium
Hiki ke kōkua i ka hoʻonui ʻana i ka lawe o ka magnesium i ka hoʻemi ʻana i ka paʻa ʻana o ka wai. Ua hōʻike ʻia kahi noiʻi i nā wahine me nā ʻōuli premenstrual haʻahaʻa i hoʻopau i ka 200 mg o ka magnesium i kēlā me kēia lā i hopena i ka hoʻoliʻiliʻi o ka paʻa ʻana o ka wai. [5] .
ʻO kekahi mau meaʻai momona magnesium he mau kīʻaha piha, nā lau lau ʻōmaʻomaʻo, nā nati a me ka kokoleka pouli.
4. Hoʻonui i ka lawe ʻana i ka wikamina B6
Wahi a kahi noiʻi i paʻi ʻia ma ka Ka Nupepa o Caring Science, ua hōʻike ʻia ka wikamina B6 e hoʻemi i ka paʻa ʻana o ka wai i nā wahine me ka maʻi premenstrual. [6] . Hoʻopili i nā meaʻai waiwai vitamona B6 i kāu papaʻai, e like me ka maiʻa, walnuts, ʻuala a me kaʻiʻo.
5. Hoʻomaʻamaʻa
ʻO ka hoʻoikaika kino kekahi o nā ala maikaʻi loa e hōʻemi ai i ka paʻa ʻana o ka wai no ka manawa. ʻO ka hana ʻana i kekahi ʻano hoʻoikaika kino e hoʻokuʻu i ka hou mai kou kino, nā mea e kōkua iā ʻoe e lilo i ka wai nui. Eia nō naʻe, e nānā pono e inu i ka wai e hoʻopihapiha i nā wai i nalowale ma hope o kahi hoʻoikaika kino i ʻole ʻoe e maloʻo [7] .
6. Mai hoʻoluhi
Hoʻonui ka koʻikoʻi nui i ka hormone cortisol, kahi e kuhikuhi pololei i ka paʻa ʻana o ka wai. A ʻo ka nui o nā pae cortisol e alakaʻi i ka hoʻonui ʻana o ka hōmona i kapa ʻia he antidiuretic hormone a i ʻole ADH e kōkua ai i ka mālama ʻana i ke kaulike wai i ke kino. Hana kēia hormone i ka hoʻouna ʻana i nā hōʻailona i nā puʻupaʻa i ka nui o ka wai e pauma i loko o ke kino.
Inā mālama ʻoe i kāu pae stress, hiki iā ʻoe ke mālama i kahi pae maʻamau o ka cortisol a me ADH, kahi e kōkua ai i ke kaulike wai kūpono. [8] [9] [10] .
7. E hiamoe maikaʻi
ʻIke mākou āpau he mea nui ka hiamoe i ka hana kūpono ʻana o ke kino. A ua hōʻike ʻia nā noiʻi e hiki i ka hiamoe ke hoʻopili i nā aʻalolo puʻuwai aloha i nā puʻupaʻa, e mālama ai i ka sodium a me ke kaulike wai [umikumākahi] . Hiki i ka hiamoe maikaʻi ʻana ke kōkua i ke kino e mālama i ka pae o ka wai a hoʻoliʻiliʻi i ka paʻa ʻana o ka wai.
8. E inu i ka tī dandelion
ʻO Dandelion kahi mea kanu i hoʻohana ʻia i ka lāʻau ʻokoʻa e mālama i ka paʻa ʻana o ka wai, ʻo kēia no ka mea he diuretic kūlohelohe ka dandelion. Ua hōʻike ʻia kahi noiʻi i kēlā me kēia kanaka i lawe i ʻekolu mau huina o ka lau dandelion i unuhi ʻia ma kahi o 24 mau hola i hoʻonui i ka hana o ka mimi [12]
9. E ʻokiʻoki i nā kāpena kāpili i hoʻomaʻemaʻe ʻia
Hoʻonui ka ʻai ʻana o nā huakalā i hoʻomaʻemaʻe ʻia i ke kō a me nā kiʻekiʻe o ka insulin. Nā pae kiʻekiʻe o ka insulin e mālama i kou kino i ka paʻakai hou ma o ka hoʻokiʻekiʻe ʻana i ka reabsorption o ka paʻakai i loko o kou puʻupaʻa. ʻO kēia ke alakaʻi i ka hōʻiliʻili o ka nui o ka wai i loko o ke kino [13] .
I mea e hōʻemi ai i ka paʻa ʻana o ka wai, e hōʻalo i ka ʻai ʻana i nā huehue āpau e like me ka palaoa i hana ʻia, ke kōpaʻa a me ka palaoa keʻokeʻo.
10. Inu kī a kope paha
Loaʻa i ka kope a me nā kīʻaha i ka caffeine i loaʻa kahi hopena diuretic haʻahaʻa a kōkua paha i ka hōʻemi ʻana i ka paʻa ʻana o ka wai. Hoʻonui ka lawe ʻana o ka caffeine i ka hana mimi a hoʻoliʻiliʻi i ka paʻa ʻana o ka wai i ke kino [14] . E inu i ka nui o ke kī a i ʻole kope.
Nā Ala ʻē aʻe e hōʻemi ai i ka paʻa ʻana o ka wai
Aia kekahi mau ala ʻē aʻe e hōʻemi ai i ka paʻa ʻana o ka wai i kākoʻo ʻia e nā hōʻike anecdotal a ʻaʻole i aʻo nui ʻia.
- Parsley - Ua kapa ʻia ʻo Parsley ma ke ʻano he diuretic maoli i ka lāʻau lāhui, i hoʻohana ʻia no ka hoʻēmi ʻana i ka paʻa ʻana o ka wai [umikumālima] [16] .
- Wai inu - Manaʻo ʻia hiki i ka wai inu ke kōkua i ka hoʻēmi ʻana i ka paʻa ʻana o ka wai.
- Puʻuhonua - Ua hōʻike ʻia ka hopena diuretic o ka hibiscus i kahi noiʻi, i hiki ke kōkua i ka hōʻemi ʻana i ka paʻa ʻana o ka wai [17] .
- Hale Lio - Ua loaʻa kahi noiʻi 2014 he hopena diuretic nā horsetail [18] .
- Silika kakina - Silika kakina Hoʻohana ʻia ma ke ʻano he diuretic agents i kekahi mau ʻāpana o ka honua e mālama ai i ka paʻa ʻana o ka wai.
- E hoʻoneʻe i kou kino - I kekahi manawa hiki ʻole i ka neʻe ke kumu o ka paʻa ʻana o ka wai, no laila inā he neʻe ʻana o ke kino hiki ke kōkua i ka hōʻemi ʻana i ka paʻa ʻana o ka wai.
