Do We Really Need Eight Glasses of Water?
Rostdan ham kuniga sakkiz stakan suv kerakmi?
Sarlavha va pastdagi so‘zlarga qarang. Matn nima haqida bo‘lishi mumkin? Bir daqiqa o‘ylab ko‘ring — bu miyani o‘qishga tayyorlaydi.
Kuniga sakkiz stakan suv ichish qoidasi qayerdan kelgani va olimlar nima deyishi.
Kalit so‘zlar
Bu so‘zlar matnda uchraydi va matnda ajratib ko‘rsatiladi. Bosing — talaffuzini eshitasiz.
⏱ O‘qish boshlanganda vaqt o‘lchanadi — oxirida tezligingizni ko‘rasiz.
👆 Istalgan so‘zni bosing — tarjimasi yoki lug‘atga havola chiqadi.
“Drink eight glasses of water a day.” Most of us have heard this advice from parents, teachers or doctors, and many people carry a bottle of water everywhere to make sure they drink enough. But where does this rule come from, and is it actually true? The answer, according to many scientists, is more complicated than you might think.
“Kuniga sakkiz stakan suv iching.” Ko‘pchiligimiz bu maslahatni ota-onamiz, o‘qituvchilarimiz yoki shifokorlardan eshitganmiz va ko‘p odamlar yetarlicha suv ichishiga ishonch hosil qilish uchun hamma joyga bir shisha suv olib yuradi. Lekin bu qoida qayerdan kelgan va u haqiqatan ham to‘g‘rimi? Ko‘plab olimlarning fikricha, javob siz o‘ylaganingizdan murakkabroq.
Water is certainly essential for life. It makes up around sixty percent of the adult human body, and we need it to control our temperature, carry nutrients around the body and remove waste. We lose water all the time: when we breathe, sweat and go to the toilet. If we don’t replace it, we can become dehydrated, which can cause headaches, tiredness and difficulty concentrating.
Suv, albatta, hayot uchun zarur. U katta yoshli inson tanasining taxminan oltmish foizini tashkil etadi va bizga harorat nazorati, oziq moddalarni tana bo‘ylab tashish va chiqindilarni chiqarish uchun kerak. Biz doim suv yo‘qotamiz: nafas olganimizda, terlaganimizda va hojatxonaga borganimizda. Agar uni to‘ldirmasak, suvsizlanishimiz mumkin, bu esa bosh og‘rig‘i, charchoq va diqqatni jamlashda qiyinchilikka olib kelishi mumkin.
However, nobody is quite sure where the “eight glasses” rule began. Some experts think it comes from a recommendation made in the United States in 1945, which said that adults need about two and a half litres of water a day. But the same recommendation also said that most of this water is already contained in the food we eat. Over time, people seem to have forgotten the second part of the advice.
Biroq, “sakkiz stakan” qoidasi qayerdan boshlangani hech kimga aniq ma’lum emas. Ba’zi mutaxassislar bu 1945-yilda AQShda berilgan tavsiyadan kelib chiqqan deb hisoblashadi, unda kattalarga kuniga taxminan ikki yarim litr suv kerakligi aytilgan. Lekin o‘sha tavsiyada bu suvning katta qismi biz yeydigan ovqatda allaqachon mavjudligi ham aytilgan edi. Vaqt o‘tishi bilan odamlar maslahatning ikkinchi qismini unutib qo‘yganga o‘xshaydi.
In fact, food provides about twenty percent of our water. Fruit and vegetables such as watermelon, cucumbers and tomatoes are more than ninety percent water. Soup, rice and even bread contain water too. And other drinks count as well. Many people believe that tea and coffee make you lose water, but research shows that, in normal amounts, they help to keep you hydrated just like water does.
Aslida ovqat bizning suvimizning taxminan yigirma foizini beradi. Tarvuz, bodring va pomidor kabi meva va sabzavotlarning to‘qson foizdan ko‘prog‘i suvdan iborat. Sho‘rva, guruch va hatto nonda ham suv bor. Boshqa ichimliklar ham hisobga kiradi. Ko‘p odamlar choy va qahva suv yo‘qotishga sabab bo‘ladi deb o‘ylashadi, lekin tadqiqotlar me’yorida ichilganda ular ham xuddi suv kabi tanani namlikda saqlashga yordam berishini ko‘rsatadi.
So how much should you drink? The truth is that it depends on many things: your size, how active you are, the weather and your general health. A large man working outside on a hot summer day in Termez needs much more water than a small woman sitting in an air-conditioned office in winter. For most healthy people, the simplest advice is this: drink when you are thirsty.
Xo‘sh, qancha ichish kerak? Haqiqat shundaki, bu ko‘p narsalarga bog‘liq: tanangiz kattaligi, qanchalik faol ekanligingiz, ob-havo va umumiy sog‘lig‘ingiz. Termizda issiq yoz kunida tashqarida ishlayotgan baquvvat erkakka qishda konditsionerli ofisda o‘tirgan kichik jussali ayolga qaraganda ancha ko‘p suv kerak. Ko‘pchilik sog‘lom odamlar uchun eng oddiy maslahat shu: chanqaganingizda iching.
Another easy way to check is to look at the colour of your urine. If it is pale yellow, you are probably drinking enough. If it is dark yellow, you may need more water. There are some groups, however, who need to be more careful: older people often feel less thirsty, so they may not drink enough, and athletes who exercise for a long time need to replace the water they lose through sweat.
Tekshirishning yana bir oson usuli siydigingiz rangiga qarash. Agar u och sariq bo‘lsa, ehtimol yetarlicha ichyapsiz. Agar to‘q sariq bo‘lsa, sizga ko‘proq suv kerak bo‘lishi mumkin. Biroq ehtiyot bo‘lishi kerak bo‘lgan ba’zi guruhlar bor: keksalar ko‘pincha kamroq chanqaydi, shuning uchun ular yetarlicha ichmasligi mumkin, uzoq vaqt mashq qiladigan sportchilar esa ter orqali yo‘qotgan suvini to‘ldirishlari kerak.
Interestingly, it is also possible to drink too much water, although this is rare. In extreme cases, drinking huge amounts in a short time can dangerously lower the level of salt in the blood. This has happened to some marathon runners. So while water is good for you, more is not always better. As with most things in life, balance is the key.
Qizig‘i shundaki, garchi bu kamdan-kam hollarda bo‘lsa-da, juda ko‘p suv ichish ham mumkin. O‘ta og‘ir hollarda qisqa vaqt ichida juda ko‘p miqdorda suv ichish qondagi tuz darajasini xavfli darajada pasaytirishi mumkin. Bu ba’zi marafon yuguruvchilarida sodir bo‘lgan. Demak, suv foydali bo‘lsa-da, ko‘prog‘i har doim ham yaxshiroq emas. Hayotdagi ko‘p narsalar kabi, muvozanat — asosiy kalit.
Tushundingizmi?
Javob topa olmasangiz, «O‘qish» bosqichiga qaytib, matnga qarang — bu ham mashq.
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Asosiy g‘oya
1 What is the main idea of the article?
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2 What part of the 1945 recommendation did people forget?
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3 What does the article say about tea and coffee?
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4 What is the simplest advice for most healthy people?
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5 Why might older people not drink enough?
True / False / Not Given
True — matnda aynan shunday deyilgan. False — matn aksini aytadi. Not Given — matnda bu haqda ma’lumot yo‘q.
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1 Watermelon is more than ninety percent water.
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2 Everyone needs the same amount of water every day.
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3 Dehydration can cause headaches.
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4 Most marathon runners drink too much water.
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5 The 1945 recommendation was written by a famous doctor.
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6 Green tea is healthier than black tea.
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7 Dark yellow urine may mean you need more water.
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8 Drinking too much water can be dangerous.
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9 About sixty percent of an adult’s body is water.
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10 Experts know exactly where the eight-glasses rule started.
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11 Food provides more than half of our water.
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Chapdan so‘zni, o‘ngdan uning ma’nosini tanlang. Hammasi juftlansa, natija chiqadi.
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