Izindaba ezibalulekile zeziguli ze -roid zihlushwa isisindo esengeziwe kanye nesisindo somzimba esincane: Ukwandisa inani lamanzi ahlanzekile ophuzayo futhi kungenza kube lula ukulahlekelwa isisindo esiningi.
Kusukela ekuzalweni kuya ekufeni, amanzi abalulekile ekuphileni komuntu. Izinsana zibamba cishe ngamaphesenti angama-75 esisindo sayo emanzini. Ngesikhathi sabantu abadala, singamanzi angu-55 ngamaphesenti.
Phakathi, unamaphesenti angaba ngu-60 kuya kwangu-70 ahlanganiswe amanzi namanzi ophuzayo.
Akuyona imfihlo ukuthi ukushintsha kwe- metabolism , ukukhathala, kanye nokushintsha kwesimo se-endocrine ye-hypothyroidism kungaholela ekutholeni isisindo somzimba wegciwane noma kunzima ukulahlekelwa isisindo. Ngakho-ke noma yikuphi okutholakele okusha okuhlobene nokulahlekelwa kwesisindo kubaluleke kakhulu futhi kubalulekile ukuze iziguli zikwazi.
Eminyakeni engu-20 edlule, abathengi abasebenzisa izidakamizwa kanye neziphuzo ezifanayo zoshukela ezinamakhemikhali ahlanganisa amanzi futhi zandisa ingozi yesifo sikashukela, isifo sohlangothi nesifo se-metabolic. Manje, ukuphuza kweziphuzo zohlobo lwe-soda-hlobo kubonakala sengathi kunciphisa njengoba abathengi bephendukela kwamandla nezinye iziphuzo ngenxa yezinzuzo zokuthi impilo. Kodwa kuthiwani ngamanzi-isiphuzo sokuqala sezempilo?
Amanzi Nakho-Kubalulekile!
Ngenkathi abazali bebaleka njalo abantwana ukuba baphuze amanzi, ngokuvamile abatshele ukuthi kungani. Yebo, siyazi ukuthi uma singaphuzi amanzi, soma.
Kodwa umzimba uyenzenjani ngempela ngamanzi aphuzayo owenzayo?
Kukhona amanzi esitokisini ngasinye emzimbeni wakho, futhi sisetshenziselwa izinqubo ezikusiza ukuba uhlale uphila futhi unempilo, kubandakanya:
- Ukudlulisa izakhi kanye ne-oksijini emzimbeni wakho wonke, nokusiza ukuqeda imfucuza yamaselula nokugaya. Lokhu kubalulekile ekusetshenzisweni komzimba.
- Ukugcina i-lubrication of joints futhi ugcine ukuphefumula komzimba kwezicubu emehlweni akho, emlonyeni nasempumweni. Amanzi agubha ubuchopho bakho kanye nezikhala ngaphakathi kwentambo yomgogodla.
- Ukulawula ukushisa. Uma uphuthuma, umzimba wakho usebenzisa amanzi ukupholisa isikhumba sakho ngokushisa.
- Ukuhlinzeka nge-hydration eyanele ukusiza izinso zakho nokukhipha imfucuza.
Izimpawu Ongaziphuzi Amanzi Anele
Amanzi ayingxenye yezithelo, imifino, iziphuzo, isobho, itiye, ikhofi, kanye neminye imikhiqizo yokudla. Uma ungatholi amanzi anele kuwo wonke la mithombo, ungase ubone izimpawu zokungcoliswa kwemvelo ezifaka:
- Ikhanda, ukukhathala, isizungu
- Umchamo omnyama, umlomo omile, ukungakwazi ukukhala izinyembezi
- Ukukhanya okukhanyayo nokudideka
Abantu abaningi bahlushwa amakhanda amancane nsuku zonke ngenxa yokuntuleka kwamanzi futhi abakaze bazibonele. Izinqubo ze-physiologic - kubandakanya ukuguquka kwamathambo - kancane futhi umise ngokuntuleka kwe-hydration. Izincomo eziyisisekelo zokudla kwamanzi (kuyo yonke imithombo) yamadoda ziyizinkomishi ezingu-13 kuya ku-15 ngosuku, kanye nabesifazane abadala, phakathi kwezinkomishi eziyisishiyagalolunye nesishiyagalolunye ngosuku.
Ungakusiza Kanjani Amanzi Ukunciphisa Isisindo?
Ucwaningo oluvela eYunivesithi yase-Illinois lubhekene nendaba yokulahlekelwa isisindo namanzi ukuphenya ukuthi ukuphuza amanzi amaningi kungaba nomthelela ekudleni noma emigomweni yokulahlekelwa isisindo.
Ucwaningo, olwanyatheliswa ku- Journal of Human Nutrition and Dietetics , lubuyekeze idatha evela kwabangaphezu kuka-18,000 abahlanganyeli ku-National Examination Survey kusukela ngonyaka ka 2005-2012. UDkt. Ruopeng An, wase-University of Illinois, ubheke ukusetshenziswa kwamanzi ngabahlanganyeli abavela kuyo yonke imithombo ngokuhamba kwesikhathi. Ucwaningo lunikeza okulandelayo okufundwayo:
- Abantu abaphuza amanzi amaningi bathatha amakhalori ambalwa. Ukwandisa kwamanzi ukuthambisa ngamakhophi amathathu ngosuku (noma mayelana namaphesenti owodwa) kuholele phakathi kwamakhilomitha angama-60 no-200 ambalwa angadliwa ngosuku.
- Ngaphezu kokungenisa amakholori ambalwa, abantu abaphuza amanzi amaningi badla ushukela omncane futhi bathatha i-cholesterol encane.
Mayelana nemiphumela, uDkt An uthi:
"Umthelela wamanzi ahlanzekile ekudleni kwakunjalo nakuzo zonke izinhlanga / ubuhlanga, imfundo kanye namazinga okuthola imali nesimo somzimba. Lokhu kutholakala kubonisa ukuthi kungase kube nokwanele ukuklama nokuletha ukungenelela kokudla okunomsoco kanye nemikhankaso yemfundo ekhuthaza ukusetshenziselwa kwamanzi okulula ekushintsheni iziphuzo nama-calories ezinhlokweni eziningana zabantu ngaphandle kokukhathazeka ngokujulile ngomyalezo kanye nokuhlelwa kwamasu.
Ngokusekelwe kwedatha yokuhlola, lo cwaningo alukhulumi ukuthi kungani ukutholakala kwekhalori kunqatshelwe kancane uma ukusetshenziswa kwamanzi kwanda. Ukuphuza amanzi ngaphambi kokudla kanye nokudla kuyasheshisa umuzwa wokugcwele, obizwa ngokuthi i-satiety, ukuze kube yinkcazelo. Kukhona futhi okungase kube nezizathu eziyinkimbinkimbi, izibalo zezinto eziphilayo zemibuzo.
Okubaluleke kakhulu empilweni nasezempilo, ukwandisa kancane ukungenisa kwamanzi kungakusiza ulahlekelwe noma ugcine isisindo sakho.
> Umthombo :
R. An, noJ. McCaffrey. "Ukusetshenziswa kwamanzi amancane ngokuphathelene namandla Amandla Nokudla Okuphakathi Kwezingane Zase-United States, 2005-2012." I-Journal Yokudla Komuntu Nezidakamizwa . Abstract Early. 22 FEB 2016