Umuntu agomba kunywa amazi angana ate ku munsi?

Niba warigeze kugira umunaniro cyangwa se uruhu rwumye, ushobora kuba warabwiwe ko ugomba kunywa amazi menshi nk'umuti.

Ariko impuguke zivuga ko guhorana icupa ry'amazi rishobora gukoreshwa kenshi, tukarigendana aho tugiye hose bishobora kuba bituma tunywa amazi arenze ayo umubiri wacu ukeneye.

Mu ntangiriro z'ikinyejana cya 19, abantu bagombaga kuba bageze hafi yo gupfa mbere yo kwemererwa kunywa amazi.

Nk'uko Vincent Priessnitz, washinze hydropathy (izwi kandi nka "water cure" cyangwa kwivurisha amazi), yabivuze, "abantu bageze ku rwego rwa nyuma rw'ubukene ni bo bonyine banywa amazi kugira ngo bashire inyota yabo."

Yongeraho ko abantu benshi batigeze banywa amazi asanzwe ari munsi y'igice cya litiro(half pint) icyarimwe.

Mbega ukuntu ibihe byahindutse. Muri iki gihe, abantu bakuru mu Bwongereza banywa amazi menshi kurusha uko byari bimeze mu myaka ishize, naho muri Leta Zunze Ubumwe za Amerika, igurishwa ry'amazi apfunyitse ryarenze iry'ibinyobwa bidasembuye (soda).

Twahoranye ubutumwa butubwira ko kunywa litiro nyinshi z'amazi buri munsi ari ryo banga ry'ubuzima bwiza, bikagira uruhare runini mu gutera uruhu rwiza n'imbaraga mu mubiri, kandi ko bizadufasha kugabanya ibiro no kwirinda kanseri zinyuranye.

Abagenzi bagenda bakoresha metro ya Londres bashishikarizwa kujyana amacupa y'amazi, abanyeshuri mu mashuri bagirwa inama zo kujyana amazi mu masomo yabo, kandi inama nyinshi zo mu biro ntizitangira hatari amacupa menshi y'amazi ku meza.

Iki cyifuzo cyo kunywa amazi gishingiye ku cyiswe "itegeko rya 8x8": inama itari iyemewe ivuga ko umuntu akwiriye kunywa ibirahuri umunani by'amazi bya mililitiro 240 buri munsi, bikaba bingana hafi na litiro ebyiri, hiyongereyeho n'ibindi binyobwa.

Ariko iryo "tegeko" ntirishingiye ku bushakashatsi bwa siyansi, kandi nta mabwiriza yemewe yo mu Bwongereza cyangwa mu Muryango w'Ubumwe bw'u Burayi avuga ko dukwiriye kunywa amazi angana atyo.

Kuki rero hari urujijo rwinshi ku bijyanye n'ingano y'amazi umuntu akwiriye kunywa? Birasa n'aho byaturutse ku gusobanura nabi amabwiriza abiri yatanzwe kera cyane.

Mu 1945, Akanama gashinzwe Ibiribwa n'Imirire ka Leta Zunze Ubumwe za Amerika (US Food and Nutrition Board) gakorana n'Inama Nkuru y'Ubushakashatsi (National Research Council) katanze inama ivuga ko abantu bakuru bagomba kunywa mililitiro imwe y'amazi kuri buri kalori imwe y'ibiribwa basabwa kurya.

Ibi byanganya na litiro ebyiri ku bagore bafite indyo ya kalori 2,000 ku munsi, na litiro ebyiri n'igice ku bagabo barya kalori 2,500.

Ntabwo byarebaga amazi yonyine gusa ahubwo byanarebaga n'ubundi bwoko bwinshi bw'ibinyobwa, ndetse n'imbuto n'imboga, bishobora kuba bigizwe n'amazi agera kuri 98%, biteranyije byose.

Mu 1974, igitabo Nutrition for Good Health, cyanditswe n'inzobere mu mirire Margaret McWilliams na Frederick Stare, cyatanze inama ko umuntu mukuru usanzwe akwiye kunywa hagati y'ibirahuri bitandatu n'umunani by'amazi ku munsi.

Abo banditsi basobanuye ko ayo mazi ashobora no kuboneka mu mbuto n'imboga, mu binyobwa birimo kafeyine n'ibinyobwa bisanzwe (soft drinks), ndetse no mu nzoga.

Ubumenyi ku kugira amazi ahagije mu mubiri

Amazi ni ingenzi cyane, nta gushidikanya. Amazi agize hafi bibiri bya gatatu by'uburemere bw'umubiri wacu, amazi asukura umubiri wacu kandi akawuha intungamubiri ukeneye, agafasha kugenzura ubushyuhe bw'umubiri, agatuma ingingo zacu zikora neza, kandi akagira uruhare mu mikorere y'umubiri wacu uhereye ku ruhu kugera ku bwonko.

Duhora dutakaza amazi binyuze mu kubira ibyuya, kwihagarika no guhumeka. Kugira amazi ahagije mu mubiri bisaba kumenya kuyaringaniza neza, kandi ni ingenzi cyane mu kwirinda kubura amazi mu mubiri (déshydratation).

Ibimenyetso byo kubura amazi bitangira kugaragara iyo dutakaje hagati ya 1–2% by'amazi mu mubiri, kandi uko kubura amazi bigenda byiyongera ni ko ubuzima bugenda bwangirika kugeza igihe twongeye kunywa amazi ahagije.

Mu bihe bidasanzwe cyane, kubura amazi bishobora no guteza urupfu.

Mu myaka myinshi ishize, hari ibyavugwaga bidashingiye ku bushakashatsi ku itegeko rya "8x8" (kunywa ibirahuri umunani by'amazi ku munsi), bituma abantu benshi bemera ko kumva inyota bivuze ko umuntu yamaze kugera ku rwego rukomeye rwo kubura amazi.

Ariko impuguke nyinshi zemeranya ko tudakeneye amazi arenze ayo umubiri wacu ubwawo usaba, kandi tukayanywa igihe umubiri ubidusabye.

Irwin Rosenburg, umushakashatsi mukuru mu ishami rya Neuroscience no gusaza muri Kaminuza ya Tufts muri Leta ya Massachusetts, agira ati:

"Kugenzura uko amazi aguma mu mubiri ni kimwe mu bintu bikomeye kandi byateye imbere cyane mu mateka y'ihindagurika ry'ibinyabuzima, uhereye igihe abakurambere bacu bava mu mazi bakajya ku butaka. Dufite uburyo bwinshi kandi buhanitse umubiri ukoresha mu kwirinda kubura amazi."

Mu mubiri muzima, ubwonko bumenya igihe amazi atangiye kugabanuka maze bugateza inyota, igatuma umuntu anywa andi. Nanone, ubwonko burekura umusemburo (hormone) ubwira impyiko kugumana amazi menshi mu mubiri, bigatuma inkari ziba nke kandi ziremereye.

Courtney Kipps, umwarimu wa Siporo n'Ubuvuzi bw'Imyitozo ngororamubiri mu Kigo cya Siporo, Imyitozo n'Ubuzima (ISEH) akaba n'umuyobozi w'ubuvuzi wa Triathlon zo muri Blenheim na London, avuga ati:

"Iyo wumvise neza ibyo umubiri wawe ukubwira, uzumva ko ukumenyesha igihe ufite inyota. Burya ngo biba byatinze iyo umuntu ageze aho kumva ko afite inyota. Bivuze ko yagombye kuba anywa amazi adategereje ko umubiri ubimwibutsa.

Gusa nanone abahanga bavuga ko inyota atari ikimenyetso cyizewe cyo kugaragaza ko umubiri wawe wabuze amazi.

Ariko se kuki ibindi byose mu mubiri byaba bikora neza hanyuma inyota yo ikaba idakora neza? Iyi mikorere yamaze imyaka ibihumbi ikora neza mu buzima bw'abantu."

N'ubwo amazi ari yo meza kurusha ibindi binyobwa kuko adafite kalori, ibindi binyobwa na byo bifasha gutanga amazi mu mubiri, harimo icyayi n'ikawa.

N'ubwo kafeyine (caffeine) ishobora gutuma umuntu yihagarika gato, ubushakashatsi bugaragaza ko icyayi n'ikawa bigira uruhare mu gutanga amazi mu mubiri.

Ndetse n'ibinyobwa bimwe birimo inzoga na byo bishobora gutanga amazi, n'ubwo bigomba kunyobwa mu rugero.

Ese kunywa amazi menshi byafasha kugira ubuzima bwiza cyangwa kugabanya ibiro?

Nta bimenyetso byinshi byerekana ko kunywa amazi arenze ayo umubiri wawe usaba bigira inyungu zihariye, uretse kwirinda kugira umwuma (dehydration).

Ariko nanone, ubushakashatsi bwerekana ko kwirinda n'umwuma bifite inyungu zikomeye ku buzima.

Ubushakashatsi butandukanye bwerekanye ko kunywa amazi ahagije ku buryo wirinda umwuma bifasha ubwonko gukora neza.

Urugero, ubushakashatsi bwakozwe mu 2023 bwagaragaje ko kugira amazi ahagije mu mubiri bishobora kurinda gusaza no kugabanya ibyago byo kurwara indwara zidakira nk'iz'umutima n'iz'ibihaha.

Hari kandi ubushakashatsi bwerekana ko kunywa amazi bishobora gufasha mu kugenzura ibiro.

Brenda Davy, umwarimu wa siyansi y'imirire, ibiribwa n'imyitozo ngororamubiri muri kaminuza ya Virginia Polytechnic Institute and State University, yakoze ubushakashatsi butandukanye ku bijyanye n'ingaruka zo kunywa amazi ku biro by'umubiri.

Mu bushakashatsi bumwe, yashyize abantu mu matsinda abiri mu buryo bwa tombola.

Amatsinda yombi yasabwe gukurikiza indyo yuzuye kandi iboneye mu gihe cy'amezi atatu, ariko itsinda rimwe ryongeweho ibisabwa byo kunywa ikirahure cy'amazi kingana na mililitiro 500 (500 ml) iminota 30 mbere yo kurya buri funguro.

Itsinda ryanywaga ayo mazi ryatakaje ibiro byinshi kurusha iritari ryabigenewe.

Amatsinda yombi kandi yasabwe kugerageza kugenda intambwe 10,000 ku munsi.

Abanywaga ayo mazi babashije gukurikiza iyi gahunda neza kurushaho.

Davy atekereza ko impamvu yabyo ari uko umwuma muke wa 1–2% ukunze kugaragara ku bantu benshi, kandi benshi ntibabimenya iyo bawugize.

Nyamara, n'uyu mwuma muke ushobora kugira ingaruka ku marangamutima yacu n'ingufu tugira mu mubiri.

Barbara Rolls, umwarimu wa kaminuza wigisha ibijyanye n'igogorwa ry'ibiribwa (human digestion) muri Kaminuza ya Leta ya Pennsylvania (Pennsylvania State University), avuga ko kugabanuka kw'ibiro bishobora kuba bifitanye isano no kunywa amazi akenshi biterwa n'uko ayo mazi aba asimbuye ibinyobwa birimo isukari nyinshi, bigatuma ugabanya ibyari kukubyibushya bivuye muri iyo sukari.

Agira ati: "Igitekerezo kivuga ko kunywa amazi mbere yo kurya byonyine bishobora gutuma ibiro bigabanuka cyane ntikiragaragazwa neza n'ubushakashatsi, kandi amazi anyowe yonyine ava mu gifu vuba cyane.

Ariko iyo unyoye amazi ari mu byo urya, urugero nko mu isupu, bigufasha guhaga kurushaho kuko amazi aba afatanye n'ibiryo kandi akaguma mu gifu igihe kirekire."

Indi nyungu bivugwa ko kunywa amazi menshi bigira ku buzima ni uko byatuma uruhu rusa neza kandi rukagira ubuhehere buhagije. Ariko nta bimenyetso bihagije by'ubushakashatsi bigaragaza neza uburyo bwa siyansi bwizewe busobanura iyo nyungu.

Ushobora kunywa amazi arenze ayo umubiri wawe ukeneye?

Abenshi muri twe twiyemeje kunywa ibirahuri umunani by'amazi ku munsi ntitwaba twihemukira.

Ariko kumva ko tugomba kunywa amazi menshi kurusha ayo umubiri wacu usaba bishobora rimwe na rimwe kuba bibi.

Kunywa amazi menshi cyane bishobora kuba ikibazo gikomeye iyo bitumye umunyu wa sodium uri mu maraso ugabanuka cyane.

Ibi bituma ubwonko n'ibihaha bibyimba, kubera ko amazi yimukira mu bice bitandukanye by'umubiri ashaka kuringaniza urugero rwa sodium mu maraso.

Mu myaka icumi ishize, Kipps yavuze ko azi nibura abantu 15 b'abakinnyi bapfuye bazize kunywa amazi menshi cyane mu gihe bari mu marushanwa ya siporo.

Atekereza ko ibi biterwa ahanini n'uko abantu batakizera ibyiyumvo by'inyota yabo, bakibwira ko bagomba kunywa amazi arenze ayo umubiri wabo ukeneye kugira ngo birinde kubura amazi.

Ati: "Abaforomo n'abaganga mu bitaro babona abarwayi babuze amazi bikabije, bafite indwara zikomeye cyangwa batabashije kunywa amazi iminsi myinshi, ariko ibi bitandukanye cyane n'uko kubura amazi abantu bakora amasiganwa batinya."

Johanna Pakenham yitabiriye Marato ya London mu 2018 yabaye ku munsi wari ushyushye kurusha indi yose.

Ariko ntashobora kwibuka byinshi muri iyo marato kuko yanyweye amazi menshi cyane mu gihe yarimo yiruka, bituma agira ikibazo cyo kunywa amazi arenze urugero, kizwi nka hyponatremia. Nyuma yaho, yihutiye kujyanwa mu bitaro uwo munsi nyine.

Ati: "Inshuti yanjye n'umukunzi wanjye batekerezaga ko naburaga amazi, bampa ikirahuri kinini cy'amazi. Nahise mfatwa n'igicuri gikomeye kandi umutima wanjye urahagarara. Bahise bampereza indege yihariye injyana mu bitaro, nta ubwenge kuva ku cyumweru nimugoroba kugeza ku wa kabiri wakurikiyeho."

Pakenham, uteganya kongera kwitabira iyo marato uyu mwaka, avuga ko inama zose z'ubuzima yahabwaga n'inshuti ndetse n'ibyanditse ku byapa bya marato byavugaga gusa kunywa amazi menshi.

Johanna akomeza agira ati: "Ikintu cyonyine cyari gikenewe gusa ngo mere neza ni ugufata udupaki duke tw'amazi (electrolyte tablets) twongera urugero rwa sodium mu maraso.

Nigeze kwiruka amarushanwa menshi ya marato, ariko sinari mbizi.

"Ndashaka cyane ko abantu bamenya ko ikintu cyoroshye cyane gishobora kukwica."

None se dukeneye kunywa amazi angana ate?

Igitekerezo cy'uko tugomba guhora twunywa amazi gihora gituma abantu benshi batwara amazi aho bajya hose, kandi bakanywa amazi arenze ayo imibiri yabo ikeneye.

Ati: "Amazi menshi umuntu ashobora gutakaza abira ibyuya mu isaha imwe, ndetse no mu bushyuhe bukabije cyane nko hagati mu butayu, ni litiro ebyiri; ariko ibyo ni ibintu bigoye cyane," nk'uko byavuzwe na Hugh Montgomery, umuyobozi w'ubushakashatsi mu Kigo gishinzwe Siporo, Imyitozo ngororamubiri n'Ubuzima kiri i Londres.

"Igitekerezo cyo gutwara igice cya litiro y'amazi ku rugendo rw'iminota 20 mu buryo bwa London Underground, busobanura ko utazashyuha cyane ngo utangire kubira ibyuya byinshi, kabone n'ubwo waba wumva ushyushye."

Ku bantu bishimira gukurikiza amabwiriza yemewe aho kwishingikiriza ku gushaka amazi gusa, NHS yo mu Bwongereza igira inama yo kunywa hagati y'ibirahuri bitandatu kugeza ku birahuri umunani by'amazi ku munsi, harimo amata adafite amavuta menshi n'ibinyobwa bitarimo isukari, harimo icyayi na kawa.

Ni ingenzi kandi kuzirikana ko uburyo bwo kumva inyota bugabanuka umuntu amaze kurenza imyaka 60. Abashakashatsi basohoye ibyavuye mu bushakashatsi mu 2022 berekanye ko ibimenyetso by'umwuma bishobora kwirengagizwa.

"Iyo umuntu asaza, uburyo karemano bwo kumva inyota buragabanyuka kandi umuntu aba ashobora kurwara umwuma kurusha urubyiruko.

Iyo umuntu asaza, ashobora gusabwa kwitwararika cyane mu bijyanye no kunywa amazi kugira ngo akomeze kugira ubuzima bwiza," nk'uko Davy abivuga.

Abahanga benshi bemeranya ko gukunda amazi bigenda bitandukana bitewe n'imyaka y'umuntu, ubunini bw'umubiri, igitsina, ibidukikije n'urwego rw'imyitozo ngororamubiri akora.

Rosenburg avuga ati: "Kimwe mu byibeshyo biri mu itegeko rya '8x8' ni uko rigaragaza ibintu mu buryo bworoshye cyane ku buryo butandukanye n'uko twebwe n'inyamaswa twakira ibidukikije turiho.

"Tugomba gutekereza ku byo umuntu akeneye mu mazi nk'uko dutekereza ku byo umuntu akeneye mu ngufu, aho tuvuga ku bushyuhe turiho ndetse n'urwego rw'imyitozo dukora."

Mu 2022, abashakashatsi bo muri Kaminuza ya Aberdeen bagerageje kubara ingano y'amazi umuntu akeneye buri munsi basanga iri hagati ya litiro 1.5 na 1.8, aho kuba litiro 2 cyangwa ibirahuri umunani byavuzwe mu mabwiriza.

Ibi babigezeho bafatanyije n'abashakashatsi bo mu bihugu 23 batandukanye mu gupima ingano y'amazi akenewe kugira ngo umuntu agume afite amazi ahagije mu mubiri. Basanze abantu batuye ahantu hashyushye kandi humye, mu misozi miremire, abakinnyi b'imikino ngororamubiri, ndetse n'ababyeyi n'abonsa, bakeneye kunywa amazi menshi kurusha abandi.

Ikintu kinini gishobora kumenya ingano y'amazi umuntu akeneye ni uko umuntu akoresha ingufu zingahe. Mu yandi magambo, uburyo bumwe bwo guha abantu bose ingano imwe ntibukora.

Abahanga benshi bemera ko tudakeneye kwitwararika ku kunywa amazi mu rugero runaka: umubiri wacu utanga ikimenyetso igihe ukeneye amazi, kimwe n'uko utanga ikimenyetso igihe dushonje cyangwa tunaniwe.

Umusaruro wonyine w'inyongera wo kunywa amazi menshi kurenza ibyo ukeneye, bisa nk'aho ari uko uzajya ukoresha ingufu nyinshi ujya mu bwiherero kenshi.