良好的喝水習慣
Good drinking water habits 腎臟是泌尿系統中最主要的器官,調節和維持人體內的體液容量及成分,負責分泌尿液,排出代謝廢物、毒物和藥物﹔故此,我們應小心保護腎臟功能,避免加重腎臟工作負荷。日常應多喝清水,保持足夠排尿量,排出身體毒素及廢物。 ◆ 不要等到口渴才喝水,要養成有空就喝水的習慣:口渴是身體表示體內已經極端缺水的求救信號,身體經常性地、持續性地缺乏水分,新陳代謝就無法順利進行,身體的功能也會逐漸衰退,如果長期的缺水可能會破壞到人體自動發出「口渴」信號的機能。 ◆ 喝水要小口慢飲:先含一含使入口的水溫變得與人的體溫相同,而不會過冷或過熱;可避免因快速喝水而導致胃一時間因快速膨脹,而刺激胃細胞分泌過多胃酸甚至消化酵素傷害胃黏膜;也能讓咀巴及口腔的黏膜有更多的時間來接受水分的滋潤,以解除口乾。 ◆ 最佳飲水時間: 1) 每日早(尤其是晨起空腹喝水)、中、晚三餐進餐之前半小時喝水(因為水在胃中停留時間只有6分鐘,很快就會進入小腸,到吃飯時,機體消化液分泌正旺盛,幫助消化道準備消化吸收); 2) 每餐之後1個半小時-2個半小時再開始喝水(最好與身體溝通讓他告訴你最佳時間和飲水量),每日至少飲6到8杯水;有時喝完水反而更覺口渴,這就是你的身體告訴你水還沒有喝夠。 ◆ 不要在吃飯時或飯後馬上飲水:會沖淡唾液、胃液、腸液等消化液,會影響食物中營養物質的吸收。 ◆ 晨起空腹喝水:人睡了一夜,體內水分由於生理上的散發而處於缺水狀態,而一早喝水,可以補充身體代謝失去的水分,又可以沖刷腸胃,讓腸胃開始蠕動,促進排便;由於夜間新陳代謝趨於緩慢,血液流動也相應減慢,血液易粘稠,早晨喝水可以增加血溶量,稀釋血液,降低血粘稠度,促進血液循環,防止心腦血管疾病的發生,這對於中老年人來說尤為重要;老年人或天冷時可以喝與體溫一樣(攝氏37反)的溫開水,以儘量減少對胃腸的刺激。 早晨第一杯水,不要喝果汁、可樂、汽水、咖啡、牛奶等飲料;汽水與可樂等碳酸飲料中含有檸檬酸,在代謝中會加速鈣的排泄,長此以往會導致缺鈣;有些飲料還有利尿作用,會增加機體對水分的需求,反而造成體內缺水,任何飲料都不能取代直接飲水。 ◆ 勿以「喝水會常去廁所」為理由而不喝水:此種錯誤的行為長年累積,不但膀胱和腎都會受損害生病,也易引起腰酸背痛,老年人更應主動多次飲水。 ◆ 在有冷氣的環境裏:空氣的相對溫度比一般情況下要低,為保持體內水分充足,皮膚潤澤,多喝水是必要的。 ◆ 沐浴前喝水:由於沐浴後毛孔擴大,排汗量增大,人體內水分排出快,沐浴前喝水可確保沐浴過程中身心舒適,體內細胞依然可得到充分的水,能促進新陳代謝,讓你沐浴後保持柔嫩的肌膚,防止皮膚乾燥、出皺。 ◆ 在進行日光浴、浸溫泉和運動過後:體內及皮膚水分流失極快,因此應多多喝水,以補充體內及皮膚流失的水分及養分。 ◆ 冬天依然要喝水:冬天天氣冷,不容易感覺口渴,並不表示水可以不喝,其實,若未適度保持身體水分,體內的養分運輸、排泄廢物與代謝功能會不順暢,對身體的健康影響非常大。 ◆ 忌喝冰水:喝冰水的人很容易感冒、咳嗽、聲啞、引起心肌梗塞,冰氣積於腸胃,導致營養不易吸收,女孩喝冰水會引起不孕、甚至嗆傷 … 水對人體的功能 Function of water on human body ◆ 幫助消化吸收:食物須經牙齒的咀嚼和唾液(消化酵素)的潤濕,經食道到腸胃,這些消化需要溶于水中才能完全而被吸收,這些過程都需要水份來幫助。而水可以溶解各種有機物、無機物,就連不溶于水的脂肪和某些蛋白質,也會與水結合成乳濁狀或膠狀液體,有利人體的消化、吸收。 ◆ 輸送養分:水是傳遞物質的媒介,可把小腸所吸收的營養,透過血液運輸到身體的每一個細胞內。 ◆ 能幫助血液循環:細胞所需的養分必須溶于水,然後經由血液送到身體各部位,血液中86%是水,足夠的水分幫助血液在血管系統中不停地流動循環,從而維持人體正常的生命活動。 ◆ 提高代謝作用:水是人體一切新陳代謝的載體、人體的清道夫,參與身體的新陳代謝,它的清潔功能,減輕了器官的負擔;若水喝得不足,身體的代謝作用會不順暢,廢物累積體內,而導致便秘、痛風、結石… 等問題。 ◆ 保持皮膚濕潤與彈性:皮膚缺水時,會變得又乾又緊,而充足的水分會保持皮膚濕潤與彈性,就如一顆多汁的葡萄和葡萄乾的分別、嬰兒皮膚的含水量是老人的兩倍。 ◆ 潤滑組織和關節:人體的各個關節、韌帶、肌肉、呼吸道、體腔或器官,都需要藉助水分來產生潤滑液,以減少器官間產生過度的摩擦、防止損害,人體如果沒有潤滑液,骨與骨之間發生摩擦就會活動不靈活,水是關節潤滑液的來源。 ◆ 調節體溫和體液粘度:水與體溫的關係非常密切,天冷時,血管收縮,血液流到皮膚的量減少,水分也不容易排出,體溫才能保持平衡。夏天,血管膨脹,血液流到皮膚的量增加,此時,水也就借著血液流到皮膚,再由汗腺排出皮膚表面,因為汗液蒸發,皮膚表面的熱就減少,使體溫恒定。人體缺水時體液易粘稠,水可以增加體液溶量,稀釋體液,降低粘稠度。 ◆ 排泄廢物:食物經消化和吸收以後,會分解出二氧化碳,含氮化合物、尿素……等廢物,必須經由出汗、呼吸和大小便排出體外,排泄的方法雖有不同,但都需水的幫助才能順利進行。 ◆ 排毒:水可以加速血液循環把沉積在細胞內的有害物、致病及致癌物質充分的溶解排出體外,提高人體的排毒能力。 ◆ 改善體質:酸性體質是萬病之源!人體體液的酸鹼度,是可以通過喝水來改善的,除了採用食物、良好的生活習慣和好心情外,經常飲用弱鹼性的好水,可以有效地幫助保持人體保持酸堿平衡,從而保持健康。 How Drinking Water May Lower High Blood Pressure What is High Blood Pressure?Hyperglycemia is what is otherwise known as high blood sugar. Hyperglycemia symptoms can be fully asymptomatic—blood glucose levels can rise well above normal for significant periods without producing any permanent effects or symptoms. Chronic hyperglycemia, however, is what is most commonly referred to as type 2 diabetes. What are the Causes of High Blood Sugar?Dr. Lise Bankir is in search of a possible cause and effect relationship between water intake, and blood sugar levels. Bankir and her team of researchers at the French National Institute, INSERM, have not yet found a direct biological cause-and-effect relationship; they have, however, found a correlation. According to the researchers, a hormone called vasopressin—an antidiuretic which helps regulate water retention in the body—may be the missing link. When we are dehydrated, vasopressin levels go up, causing the kidneys to conserve water, but research shows that higher vasopressin levels may also cause elevated blood sugar. Vasopressin receptors in the liver are responsible for producing glucose (sugar) in the body; one study found that injecting healthy people with vasopressin caused temporary hyperglycemia. Bankir’s findings are based on 3,615 French adults who were between the ages of 30 and 65, and had normal blood sugar levels at the onset. About 19 percent said they drank less than half a liter (17 ounces) of water each day, while the rest drank up to a liter or more. Over the next nine years nearly 565 participants developed abnormally high blood sugar, and 202 developed type-2 diabetes. The individuals who drank 17 ounces of water a day or more showed a 28 percent less likely chance of developing high blood sugar than those who drank less than that. There is the possibility of people simply reaching for sugary or alcoholic drinks over water when thirsty, which could lead to weight gain and impaired blood sugar control. In response to this point, Bankir stressed that the study, while unable to take general eating habits into account, did account for for sugary and alcoholic drinks, as well as body weight, and exercise levels. “Healthier behaviors correlating with higher water drinking could account for the observed association.” There was no strong statistical link between water intake and risk of developing diabetes, however. Bankir is not discouraged; she cites further, larger studies as being needed. This study was “too small to get a significant result,” but a larger study may be able to detect a statistically significant link. Your Blood Sugar LevelFor humans, the mean normal blood sugar level in humans is about 80 to 110 mg/dl (milligrams/deciliter). The hormone insulin is normally responsible for keeping blood glucose levels in balance. Patients with type-2 diabetes are often insulin resistant, and because of such a resistance, may suffer from a relative insulin deficiency. Synthetic forms of insulin are administered into the body with an insulin injection pen. Remedies for High Blood SugarIt is important to stay within a healthy blood sugar range, as diabetes can develop at any point in life. Outside of the aforementioned proper water intake, here are some other methods on how to control blood sugar, or if needed, to lower blood sugar quickly. • Self Test – If you test your blood sugar with a finger stick method, and find that it’s over say 200 or 250 mg/dl, then you know that you are high, whether or not you have actually developed thirst and frequent urination. • Exercise – One of the easiest and most effective ways to keep blood sugar control (as well as the body in general) in-check. And it’s free. • Apple Cider Vinegar – Studies have shown the benefits apple vinegar pills as contributing to lower blood sugar levels. • Vitamins for Diabetics – Vitamins supply the body with the materials they need to operate correctly. One of the more potent vitamins for fighting high blood sugar is chromium. • Cinnamon – Has been shown to reduce blood sugars, (although not as effectively in menopausal women.) Sprinkle a couple teaspoons on your apple sauce, yogurt, or take it in capsule form for superior blood sugar regulation. The Future of High Blood SugarHopefully Bankir is on the right track, and one day researchers will discover the link(s) between water intake and blood sugar; furthermore, how that in relationship contributes to diabetes. No one will argue that drinking water is not important for one’s health. Water is extremely beneficial and vital to everyone, but there are a few myths commonly spread about waters effectiveness.
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