Phuza Lokhu Kunalokho
Enye yezinto zokuqala odokotela abavame ukuxoxa ngazo neziguli ezintsha zesifo sikashukela kuyinzuzo yabo yamanzi. I-hydration ewanele ibalulekile empilweni. Ingqikithi yamanzi oyidingayo incike ezintweni eziningana, ezifana nesimo sezulu nokuzivocavoca. Ukuba nesifo sikashukela kungase kwandise inani lemanti oyidingayo ukuze uhlale unamanzi.
I-American Heart Association ithi, "Ukugcina umzimba we-hydrated kusiza inhliziyo yepumpom igazi ngeemithwalo yegazi kuya emisipha.
Futhi, kusiza imisipha isebenze ngokuphumelelayo. "Kodwa, uma uphuza iziphuzo ezicebile ngekhalori noshukela, ungaba nesisindo futhi ukwandise ushukela wakho.
Uma unesifo sikashukela futhi uke wabhekana noshukela ephansi wegazi, uyazi ukuthi uma uphuza u-4 oz wejusi ukuthi ushukela wakho uphuma phakathi nemizuzu eyishumi nanhlanu. Kodwa, uma ushukela wegazi lakho livamile noma liphakanyiswe kancane, ukuphuza utshwala obumnandi ngaphezu kwalokhu kungabangela ukuba ushukela wegazi ukhule ngesivinini esisheshayo. Uma unesifo sikashukela noma ufuna ukulahlekelwa isisindo , into yokuqala okufanele uyenze igwema NONKE iziphuzo eziphuzoziwe. Ukwelashwa kwe-hypoglycemia kufanele kube yedwa okuhlukile.
Iziphuzo ezinomsoco zihlanganisa ijusi (ngisho namaphesenti angu-100 yonke imvelo), i-soda, i-iced i-tea (i-sweetened), i-lemonade, iziphuzo ze-powdery, iziphuzo zezemidlalo, iziphuzo zamandla, ikhofi enomnandi nesiraphu. Ukunciphisa ukudla kwakho kungasiza ekulahlekeni kwesisindo kanye nokulawulwa ushukela egazini. Kungase futhi kuthuthukise izinga lakho lamandla.
Amanzi
Amanzi kufanele abe yisiphuzo sakho sokuzikhethela. Uma kunzima ukuphuza amanzi okwanele, zama ukuphuza amanzi akho ngokufaka izithelo ezintsha - izimbali, i-lime, amajikijolo, njll. Noma uphakamise amanzi akho ngokuhlukile. Thenga ibhodlela elikhethekile lamanzi, isiphuzo esivela etsheni. Enye indlela enhle ukuthatha "isibhamu" samanzi usuku lonke.
Sebenzisa i-dixie indebe encane bese uyigcwalisa usuku lonke.
Ikhebula le-Iced elingahlanjululwa
Wabeka isithombe esikhulu setiyi i-iced engenamnandi futhi u-flavour nge-lemon esanda kufakwa. Gcina imbiza efrijini noma ekamelweni lokushisa. Uma ukhathazekile nge-caffeine ungafaka esikhundleni se-decaffeinated.
Ikhofi
Ucwaningo luye lwabonisa ukuthi ukusetshenziswa kwekhofi okulinganayo (cishe izinkomishi ezingu-4 ngosuku) kungasiza ekutheni amanzi akho adle futhi angabangeli ukungcola. Nokho, qaphela ukuthi yikuphi okufaka kukho ikhofi yakho. Ukwengeza ushukela wetafula, ama-syrups ashukela, ama-creamer kanye nobisi obugcwele ogcwele ukwanda kungakwandisa uketshezi nokudla ushukela. Futhi, uma unomlando wesifo senhliziyo noma umfutho wegazi ophezulu ungase udingeke ubukele ukudla kwakho kwe-caffeine futhi kufanele uxoxe ngokusetshenziswa kwe-caffeine nomhlinzeki wakho wezempilo noma ushintshele ekudleni.
Seltzer
Seltzer, aka, amanzi aphethwe yi-carbon angaba yindlela enhle kulabo bantu abaqeda ukudla kwabo kwe-soda. Engeza i-lemon, i-lime noma uzame ukhetho oluthandekayo lwezinye izinto ezihlukahlukene.
Ukudla kwezidlo
Ucwaningo luye lwaxubene ngokuthi ngabe abantu kufanele basebenzise noma baphuze iziphuzo eziphuzile noma ezidliwayo njengengxenye yohlelo lokudla okunempilo.
I-American Diabetes Association ithi, "Ukusetshenziswa kwamanandi amnandi angenamsoco [LCS] kunamandla okunciphisa ikhalori yonke kanye nokudla kwe-carbohydrate uma kufakwe esikhundleni se-caloric sweeteners ngaphandle kwenxephezelo ngokudla kwamakolori angaphezulu kusuka kwezinye imithombo." Ngokunciphisa ama-calories nama-carbohydrates ungalahlekelwa isisindo futhi uthuthukise ushukela wegazi lakho.
> Imithombo:
> American Heart Association. Ukuhlala Unamanzi-Ukuhlala Unempilo.
> Umbulali we-SC, u-Blannin AK, uJeukendrup AE (2014) Akekho ubufakazi bokuthi amanzi aphelelwe amanzi yizifo ezinomsoco owenziwa nge-Coffee Daily: A Study Over-Over-Study in a Population-Living Population.
> Evert A, uBoucher J, et al. Izincomo zokwelashwa okunomsoco zokuphathwa kwabantu abadala abanesifo sikashukela. Ukunakekelwa yisifo sikashukela: 2013; 36 (11): 3821-3842.