Maḓi ndi a ndeme vhukuma, Maḓi ndi vhutshilo

Madi ndi a ndeme vhukuma kha vhutshilo ha muthu.

Sele, tishu na zwithu zwoṱhe zwa muvhili zwi a a ṱoḓa uri zwi kone u shuma zwavhuḓi.

U dzula wo nwa madi o eḓanaho ndi nḓila i leluwaho fhedzi i shumaho kha u khwaṱhisa mutakalo, u engedza maanḓa a muvhili, na u tikedza muhumbulo.

Harvard T.H. Chan School of Public Health i sumbedza uri u dzula una madi o eḓanaho muvhilini  zwi dovha zwa khwinisa u eḓela, u humbula, na mbonalelo ya maitele.

Hydration ndi u ṋea muvhili madi o linganaho uri u ite mishumo yawo.

Muvhili wa muthu u na madi a ṱoḓaho u swika kha 60%, ngauralo u vhulunga mulinganyo wo teaho wa maḓi ndi zwa ndeme kha mutakalo woṱhe.

Nga ḓuvha, madi a a bva nga mabiko, u fema na u ya nḓuni ṱhukhu, zwine zwa ita uri u a vusuludze nga mvelo.

Madi a shuma mishumo minzhi ya ndeme: a langa mufhiso wa muvhili, a hwala zwiḽiwa zwi pfushaho, nahone a thusa maḽa uri a shume zwavhuḓi.

U nwa madi nga nḓila yo teaho zwi dovha zwa thusa lukanda lu penye, na uri zwithu zwa ngomu zwi shume nga nḓila i fushaho.

A hu na tshivhalo tshithihi tsha madi tshi fanelaho vhathu vhoṱhe. Zwine muthu a zwi ṱoḓa zwi ya nga miṅwaha, muvhili, mushumo wa ḓuvha, mutsho na mutakalo wawe.

Harvard Health i amba uri vhathu vhanzhi vha ṱea u nwa  khaphu nṋa u swika kha dza rathi nga ḓuvha.

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Nḓila i shumaho ndi u nwa  nga zwiṱuku nga zwiṱuku ḓuvha ḽoṱhe, u engedza musi hu tshi fhisa kana u tshi ita nyonyoloso. “Gilasi iṅwe na iṅwe ya madi ine wa nwa ndi u tsireledza mutakalo wau.”