Ukudla Okunothile Ngamanzi Okukusiza Ukuthi Uhlale Unamanzi

-Delile

• 1. Ikhabe
• Indlela Yokusika: Ikhabe
• 2. Amajikijolo
• 3. ICantaloupe
• 4. Amapentshisi
• 5. Amawolintshi
• 6. Ubisi Olukhukhulayo
• 7. Ikhukhamba
• 8. Ulethisi
• 9. Amabhluzi namaSobho
• 10. iZucchini
• 11. Isilimo esidliwayo esinamagatsha anamanzi
• 12. I-yogurt Engajwayelekile
• 13. Utamatisi
• 14. Upelepele Wensimbi
• 15. Ukholifulawa
• 16. Iklabishi
• 17. Amagilebhisi
• 18. Amanzi kakhukhunathi
• 19. I-Cottage Cheese
• Okusemqoka

I-hydration efanele ibaluleke kakhulu empilweni yakho.

Eqinisweni, ukungaphuzi amanzi anele kungaholela ekuphelelweni amanzi emzimbeni, okungadala ukukhathala, ikhanda, izinkinga zesikhumba, amajaqamba, umfutho wegazi ophansi kanye nokushaya kwenhliziyo okusheshayo ().

Ngaphezu kwalokho, ukuphela kwamanzi isikhathi eside kungaholela ezinkingeni ezinkulu njengokuhluleka komzimba ().

Ochwepheshe ngokuvamile batusa ukuphuza izingilazi eziningana zamanzi ngosuku ukuhlangabezana nezidingo zakho ze-hydration.

Kepha ngenkathi ukuphuza amanzi kubaluleke kakhulu, ungawathola nasekudleni. Kunokudla okuningi okunempilo okunganikela ngesamba esikhulu samanzi ekudleni kwakho.

Lo mbhalo ukhulume ngokudla okune-19 okunothile kwamanzi okuzokusiza ukuthi uhlale unamanzi.

1. Ikhabe

Okuqukethwe kwamanzi: 92%

Ikhabe linempilo kakhulu futhi lingenye yokudla okunika amandla kakhulu ongakudla.

Inkomishi eyi-1 (154-gram) equkethe ngaphezulu kwesigamu (118 ml) samanzi, ngaphezu kwefayibha nezinye izakhamzimba ezibalulekile, kufaka phakathi uvithamini C, uvithamini A kanye ne-magnesium. Futhi inama-calories aphansi impela, inikela ngama-calories angu-46 kuphela ngenkomishi ngayinye (2).

Ngenxa yokuqukethwe kwamanzi amaningi, amakhabe anesisindo esiphansi kakhulu sekhalori. Lokho kusho ukuthi ingxenye enkulu yekhabe iqukethe ama-calories ambalwa kakhulu.

Ukudla okunama-calorie amancane kukhonjisiwe ukuthi kusiza ekunciphiseni isisindo ngokukhuthaza ukugcwala nokunciphisa ukudla (,).

Ngaphezu kwalokho, ikhabe licebile ngama-antioxidants anamandla, kufaka phakathi i-lycopene.

Le nhlanganisela ifundelwe ikhono layo lokunciphisa umonakalo we-oxidative kumaseli, oxhunyaniswe nezifo ezinjengesifo senhliziyo nesifo sikashukela ().

Ungangeza ibhece ekudleni kwakho ngokukudla njengesiphuzo esiqabulayo noma isitsha eseceleni. Ibuye isetshenziselwe ukwenza amasaladi.

Isifinyezo:

I-Watermelon isithelo esimanzi, esinomsoco esingahlinzeka ngezinzuzo eziningana zezempilo, kufaka phakathi ingozi encishisiwe yokugula okungalapheki.

Indlela Yokusika: Ikhabe

2. Amajikijolo

Okuqukethwe kwamanzi: 91%

Ama-Strawberries anokuqukethwe kwamanzi amaningi, okwenza kube ukudla okuhambisa amanzi kakhulu.

Ngoba cishe isisindo esingu-91% sama-strawberry sivela emanzini, ukuwadla kuzoba nomthelela ekuphuzeni kwakho amanzi nsuku zonke.

Ngaphezu kwalokho, ama-strawberry ahlinzeka ngama-fiber amaningi, ama-antioxidants alwa nezifo kanye namavithamini namaminerali, kufaka phakathi i-vitamin C, i-folate ne-manganese (6,,).

Ukudla ama-strawberry njalo kukhonjisiwe ukunciphisa ukuvuvukala, okungasiza ukuvikela izifo zenhliziyo, isifo sikashukela, i-Alzheimer's kanye nezinhlobo ezahlukahlukene zomdlavuza (,).

Kulula ukufaka ama-strawberry ekudleni kwakho ngokuwaxuba kuma-smoothies noma uwahlanganise namasaladi. Ziphinde zenzele ukungezwa okuyingqayizivele kumas sandwich nama-wraps.

Isifinyezo:

Ama-Strawberry anempilo enhle futhi aqukethe amanzi amaningi. Futhi, izakhamzimba abazinikezayo zingaletha izinzuzo eziningi zezempilo.

3. ICantaloupe

Okuqukethwe kwamanzi: 90%

ICantaloupe iyikhabe elinomsoco ngokweqile futhi lingakhuphula impilo yakho ngezindlela eziningana.

Inkomishi eyodwa (177 amagremu) we-cantaloupe yakhiwa cishe ngama-90% wamanzi futhi ihambisa ngaphezu kwenkomishi yesigamu (i-118 ml) yamanzi ngesevi ngayinye (11).

Inkomishi eyodwa ye-cantaloupe iqukethe no-2 gram we-fiber, osebenzisana namanzi ukukhuthaza ukugcwala nokunciphisa ukuthanda kwakho ukudla (11,,,).

Ngokwengeziwe, i-cantaloupe icebile ku-vitamin A, inikezela ngezidingo zakho zansuku zonke ku-1-cup (177-gram). Ucwaningo lukhombisile ukuthi uvithamini A angakhuphula impilo yokuzivikela ngokuvikela ukutheleleka (11,).

Ungayidla ithafa le-cantaloupe noma ulingeze kumasaladi, ama-smoothies, i-yogurt noma i-salsa. Iphinde yenze uhlangothi olukhulu ngesikhathi sasekuseni.

Isifinyezo:

ICantaloupe isithelo esinempilo esihlinzeka ngamanzi amaningi kanye namavithamini namaminerali amaningi akhuthaza impilo.

4. Amapentshisi

Okuqukethwe kwamanzi: 89%

Amapentshisi isithelo esinomsoco omningi kakhulu nesinikeza amandla.

Cishe ku-90% wesisindo sabo amanzi. Ziphinde zinikeze amavithamini namaminerali ambalwa abalulekile, njengevithamini A, uvithamini C, amavithamini B kanye ne-potassium (16).

Ngaphezu kwalokho, ukudla amapentshisi ngesikhumba nakho kunganikela ngama-antioxidants alwa nezifo afana ne-chlorogenic acid ekudleni kwakho ().

Okuqukethwe amanzi kanye nefayibha yamapentshisi yingakho kugcwaliswa kakhulu futhi kunama-calories amancane, kunama-calories angama-60 kuphela kupentshisi eliphakathi (16).

Kulula ukufaka amapentshisi ekudleni kwakho. Zivame ukuhlanganiswa nama-smoothies namasaladi futhi zengeza kakhulu ku-cottage shizi ne-yogurt.

Isifinyezo:

Amapentshisi acebile emanzini, i-fiber kanye nama-antioxidants, ngaphezu kwamavithamini namaminerali amaningi angahle akhuthaze ukufuthwa futhi anikeze nezinye izinzuzo eziningi zezempilo.

5. Amawolintshi

Okuqukethwe kwamanzi: 88%

Amawolintshi anempilo emangalisayo futhi angahlinzeka ngezinzuzo eziningi zezempilo.

Cishe kunenkomishi yesigamu (118 ml) yamanzi ku-orange eyodwa, kanye nefayibha nezakhi zomzimba eziningana (18).

Lokhu kufaka phakathi uvithamini C ne-potassium, engakhuphula amandla omzimba wakho nempilo yenhliziyo (,).

Amawolintshi nawo acebile ngama-antioxidants alwa nezifo, kufaka phakathi ama-flavonoid, angavikela ukulimala kwamaseli ngokunciphisa ukuvuvukala (,).

Amanzi nefayibha ewolintshi angakhuthaza imizwa yokugcwala, okusizayo ekugcineni ukudla kwakho kulawulwa (,,).

Ngokwengeziwe, ukudla njalo izithelo ezisawolintshi njengamawolintshi kungavikela ematsheni ezinso. Lokhu kungenxa yokuthi i-citric acid ayiqukethe ingabopha nge-calcium oxalate eyenziwe ngamatshe, isize ukuyikhipha emzimbeni ().

Ukuthanjiswa ngendlela efanele ngesinye isici esibalulekile ekuvimbeleni amatshe ezinso, lapho okuqukethwe kwamanzi amaningi amawolintshi kungasiza ukukhuthaza ().

Isifinyezo:

Amawolintshi angumthombo omkhulu wamanzi, i-fiber, ama-antioxidants kanye nezakhi zomzimba eziningana futhi angasiza ekuvikeleni amatshe ezinso kanye nokugula okuningi.

6. Ubisi Olukhukhulayo

Okuqukethwe kwamanzi: 91%

Ubisi olunamakhemikhali lunomsoco kakhulu.

Yenziwe ikakhulukazi ngamanzi futhi inikeza inani eliningi lamavithamini namaminerali, kufaka phakathi i-vitamin A, i-calcium, i-riboflavin, i-vitamin B12, i-phosphorus ne-potassium (25).

Ubisi alusizi kuphela nge-hydration ephelele, kepha futhi lungakusiza ukuthi uphinde uvuselele umzimba ngemuva kokuzivocavoca umzimba ().

Izifundo ezimbalwa zikhombisile ukuthi ubisi olunamafutha aphansi lusize abantu ukuthi bahlale benamanzi ngemuva kokuzivocavoca, uma kuqhathaniswa neziphuzo zezemidlalo noma amanzi alula (,).

Lokhu ngokwengxenye kungenxa yama-electrolyte obisi nokuqukethwe kwamaprotheni, okungasiza ukubuyisela ukulahleka koketshezi lomzimba ().

Ngoba ubisi luyatholakala kabanzi futhi lushibhile impela, kulula ukulifaka ekudleni kwakho.

Isifinyezo:

Ubisi lunothile emanzini, amavithamini kanye namaminerali, futhi lukhonjisiwe ukusiza abantu ukuthi bagcine i-hydration efanele, ikakhulukazi ngemuva kokuzivocavoca umzimba.

7. Ikhukhamba

Okuqukethwe kwamanzi: 95%

Ukhukhamba kungenye yokudla okunempilo nokufukula emzimbeni ongakufaka ekudleni kwakho.

Akhiwe cishe ngamanzi ngokuphelele futhi ahlinzeka ngesamba esincane sezakhamzimba ezithile, njengevithamini K, i-potassium ne-magnesium (28).

Uma kuqhathaniswa neminye imifino ecebile ngamanzi, ukhukhamba ungenye yama-calories aphansi kakhulu. Kunama-calories ayi-8 kuphela enkomishini enguhhafu (52-gram), futhi okuqukethwe kwawo kwamanzi kubenza baqabule kakhulu (28).

Ungadla ingxenye enkulu yamakhukhamba ngaphandle kokungeza inani elikhulu lama-calories ekudleni kwakho, okusiza ekugcineni isisindo sakho ().

Kulula ukufaka ukhukhamba ekudleni kwakho. Zivame ukungezwa kumasaladi nakumasemishi, kepha zingafakwa nasezitsheni eziphekiwe njengama-stir-fries namasobho.

Isifinyezo:

Ukhukhamba unamanzi amaningi kepha unama-calories aphansi kakhulu. Le nhlanganisela inenzuzo yezici eziningana zempilo yakho, kufaka phakathi i-hydration.

8. Ulethisi

Okuqukethwe kwamanzi: 96%

Ulethisi unezindawo eziningana ezikhuthaza impilo.

Inkomishi eyodwa (amagremu angama-72) ka ulethisi inikela ngaphezu kwekota inkomishi (59 ml) yamanzi, ngaphezu kwegremu elilodwa le-fiber. Ibuye inikeze i-5% yezidingo zakho zansuku zonke ze-folate (29).

I-Folate ibalulekile kwabesifazane abakhulelwe, ngoba ingasiza ekuvimbeleni ukukhubazeka kokuzalwa kwe-neural tube ().

Ngokwengeziwe, ulethisi unamavithamini K no-A amaningi, womabili afundelwe izindima zawo ekugcineni amathambo akho namasosha omzimba enempilo (29,,).

Ngaphezu kwalokho, ukuhlanganiswa kwamanzi nefayibha kulethisi kwenza kugcwale kakhulu inani eliphansi lama-calories. Kunama-calories ayi-10 kuphela enkomishini engu-1 (72-gram) ekhonzayo (29).

Ungangeza kalula ulethisi ekudleni kwakho ngokusebenzisa wona ukwenza amasaladi. Ngokwengeziwe, ungayisebenzisa njenge- “bun” yama-burger noma ukugoqa esikhundleni se-tortilla ukufaka esikhundleni sezinhlamvu ezinamandla amancane.

Isifinyezo:

Ulethisi uhlinzeka ngezakhi ezimbalwa zomzimba ezibalulekile kanye nefayibha, kanye nenani eliphezulu lamanzi, elingakusiza ukuthi uhlale unamanzi amaningi.

9. Amabhluzi namaSobho

Okuqukethwe kwamanzi: 92%

Imhluzi namasobho imvamisa kususelwa emanzini futhi kunamandla okuba manzi kakhulu futhi abe nomsoco.

Isibonelo, inkomishi eli-1 (240 amagremu) womhluzi wenkukhu wenziwa cishe ngamanzi aphelele, okunikela inani elifanele kwizidingo zakho zansuku zonke ze-hydration (33).

Ukudla ukudla okunothile emanzini okufana nemhluzi namasobho njalo kungahle futhi kukhuthaze ukulahleka kwesisindo ngenxa yokuqukethwe kwawo kwekhalori eliphansi.

Ucwaningo oluningi luthole ukuthi labo abadla isobho ngaphambi kwesifundo esiyinhloko badla ama-calories ambalwa ngakho-ke bagcina ngokudla okuphansi nsuku zonke kwekhalori ().

Kokunye ukuhlola, ababambiqhaza abadle ama-servings amabili amasobho wekhalori eliphansi ngosuku bagcina ngokulahlekelwa isisindo esingaphezulu ngama-50% kunalabo abadla inani elifanayo lamakhalori kusuka ekudleni okulula ().

Ungakhuphula ngokuphawulekayo okuqukethwe kokudla okunomhluzi namasobho ngokungeza imifino eminingi, efana ne-broccoli, izaqathe, u-anyanisi, amakhowe notamatisi.

Isifinyezo: Imhluzi namasobho kunothile emanzini ngakho-ke ukudla okuhle kakhulu ongakufaka ekudleni kwakho ukukhuthaza ukufuthwa.

10. iZucchini

Okuqukethwe kwamanzi: 94%

I-Zucchini iyimifino enomsoco engahlinzeka ngezinzuzo eziningana zezempilo.

Inkomishi engu-1 (124-gram) yokuphakela i-zucchini eqoshiwe iqukethe ngaphezu kuka-90% wamanzi futhi inikezela nge-1 gram yefayibha. Zombili lezi zingxenye zikulungele ukukugcina ugcwele (36).

Futhi ngenxa yokuqukethwe kwamanzi amaningi, i-zucchini inamakholori aphansi ngokwanele, anama-calories angama-20 kuphela enkomishini eyodwa (124 amagremu) (36).

Ukudla i-zucchini kuzonikela ngezakhamzimba eziningana ekudleni kwakho, ikakhulukazi uvithamini C, ngoba inkomishi eyodwa (124 amagremu) yayo iqukethe ama-35% ezidingo zakho zansuku zonke (36).

UVitamin C ubalulekile ekuzivikelweni komzimba okunempilo futhi kungasiza ekuvikeleni ezifweni eziningi ().

Ukufaka i-zucchini ekudleni kwakho, yidle ngokwakho njengesitsha eseceleni noma uyengeze kumasobho, amasaladi nakuma-stir-fries. Ungayisika futhi ibe yimichilo ukudala "ama-noodle" ongawasebenzisa njengenye ye-pasta ejwayelekile.

Isifinyezo: Ukuphuza i-zucchini kuzonikela ngesamba esikhulu samanzi nezakhi ekudleni kwakho. Kuzokusiza ukukugcina unamanzi amaningi, futhi kuyazuzisa empilweni yakho yonke.

11. Isilimo esidliwayo esinamagatsha anamanzi

Okuqukethwe kwamanzi: 95%

Isilimo esidliwayo esinamagatsha anamanzi kungukudla okunempilo kakhulu futhi okunomfutho wokufaka emzimbeni ekudleni kwakho.

Yenziwe ikakhulukazi ngamanzi, ihlinzeka cishe ngenkomishi yesigamu (118 ml) yayo enkomishini engu-1 ekhonza.

Lokhu kufaka isandla kokuqukethwe kwayo kwekhalori ephansi kwama-calories ayi-16 ngenkomishi ngayinye (38).

Njengeminye imifino ecebile ngamanzi, isilimo esidliwayo esinamagatsha anamanzi singaba ukudla okunenzuzo yokwehlisa isisindo ngenxa yokuqukethwe kwamanzi amaningi nenani eliphansi lama-calories ().

Ngaphezu kwalokho, isilimo esidliwayo esinamagatsha anamanzi siqukethe i-fiber eningi nezakhi zomzimba ezibalulekile.

Iphezulu kakhulu ku-vitamin K ne-potassium, engavikela izifo zenhliziyo, izinhlobo ezithile zomdlavuza nezifo ezihlobene namathambo njenge-osteoporosis (38,,).

Kulula impela ukufaka isilimo esidliwayo esinamagatsha anamanzi ekudleni kwakho, njengoba kungadliwa kungaphekiwe noma kuphekiwe. Ungayifaka kumasobho kanye namasaladi, noma udle izinti zesilimo esidliwayo esinamagatsha anamanzi kanye nediphu enempilo efana ne-hummus noma i-yogurt yamaGrikhi.

Isifinyezo: Isilimo esidliwayo esinamagatsha anamanzi sinamakholori amancane nomthombo omuhle kakhulu wamanzi nezakhi zomzimba. Lezi zakhiwo zingakhuthaza izici eziningana zempilo yakho, kufaka phakathi i-hydration efanele.

12. I-yogurt Engajwayelekile

Okuqukethwe kwamanzi: 88%

I-yogurt engenalutho iqukethe amanzi amaningi kanye nezakhi zomzimba ezingakhulisa izici eziningana zempilo yakho.

Inkomishi eyi-1 (245-gram) yokuphaka i-yoghurt engenalutho yakhiwa ngaphezu kwamaphesenti angama-75% wamanzi. Ibuye inikeze ngamavithamini namaminerali amaningana, njenge-calcium, i-phosphorus ne-potassium, konke okwaziwayo ukusiza ukukhuthaza impilo yethambo (, 41,,).

I-yogurt futhi iwumthombo omuhle wamaprotheni, inikela ngamagremu angaphezu kwama-8 futhi cishe i-17% yezidingo zakho zansuku zonke enkomishini engu-1 (245-gram) ekhonza (41).

Ukudla i-yogurt njalo kukhonjisiwe ukukhuthaza ukwehla kwesisindo, umthelela ikakhulu ngenxa yemiphumela yokwehlisa isifiso sokuqukethwe kwamanzi amaningi namaprotheni (,,).

Ukuze uvune izinzuzo ezigcwele zeyogathi, yidla izinhlobo ezilula kunezinhlobo ze-yogurt.

Lokhu kungenxa yokuthi iyogathi enamakha imvamisa iphakeme ngoshukela ongeziwe ongenampilo, okufanele ukhawulelwe ekudleni kwakho ngenxa yendima yayo ekukhuthazeni izifo ezinjengokukhuluphala, isifo senhliziyo nesifo sikashukela (,,).

Isibonelo, inkomishi e-1 (245 amagremu) we-yogurt enezithelo ezinezithelo iqukethe ama-gramu ayi-47 kashukela, okuyisilinganiso esiphindwe kane kunenani elitholwe ngosayizi ofanayo we-yogurt (41, 50).

Isifinyezo: I-yogurt engenalutho iwumthombo omkhulu wamanzi, amaprotheni namanye amavithamini namaminerali abalulekile. Inganikela ngemiphumela yokuhambisa amanzi, kanye nezinye izinzuzo eziningi zezempilo.

13. Utamatisi

Okuqukethwe kwamanzi: 94%

Utamatisi unephrofayili yokudla okunomsoco futhi angahlinzeka ngezinzuzo eziningi zezempilo.

Utamatisi oyedwa ophakathi yedwa unikeza cishe inkomishi yesigamu (118 ml) yamanzi.

Ibuye inikeze ngamavithamini namaminerali amaningi, kufaka phakathi amavithamini A no-C okuqinisa amasosha omzimba.

Inani eliphakeme lamanzi kumatamatisi linikela kokuqukethwe kwawo kwamakhalori aphansi, ngama-khalori angama-32 kuphela enkomishini engu-1 (149-gram) ekhonza (51).

Ngokwengeziwe, utamatisi ucebile nge-fiber nezinye izifo ezilwa nezifo, kufaka phakathi i-lycopene.

ILycopene ifundelwe amandla ayo okunciphisa ubungozi besifo senhliziyo futhi ingasiza ekuvimbeleni ukukhula komdlavuza wendlala yabesilisa (,,).

Ungajabulela utamatisi ophekwe nesobho, amasoso nezinye izitsha eziningana. Zibuye zifakwe kumasaladi futhi zisetshenziselwe ukwenza i-salsa.

Isifinyezo: Utamatisi uhlinzeka ngamanzi amaningi, izakhamzimba kanye nama-antioxidants, alusizo ekungeniseni amanzi futhi avikele ezifweni eziningana.

14. Upelepele Wensimbi

Okuqukethwe kwamanzi: 92%

Upelepele wensimbi ungenye yemifino enempilo enemiphumela ehlukahlukene yokukhuthaza impilo.

Isisindo esingaphezulu kwama-90% esipelepele sensimbi sivela emanzini.

Bacebile nge-fiber, amavithamini namaminerali, njengama-vithamini B ne-potassium. Upelepele weBell uqukethe ne-carotenoid antioxidants, enganciphisa ubungozi bemidla ethile yomdlavuza nezifo zamehlo (55,).

Ngaphezu kwalokho, upelepele wensimbi uqukethe inani eliphakeme kunawo wonke uvithamini C, uma kuqhathaniswa nezinye izithelo nemifino, okuhlinzeka ngama-317% ezidingo zakho zansuku zonke enkomishini eyodwa (149 gram) (55).

Uvithamini C akahlomulisi izivikeli mzimba zakho kuphela, kodwa futhi usiza umzimba wakho ukumunca i-ayoni ngempumelelo enkulu, ukhuthaza impilo yamathambo futhi uvikele amaseli akho emiphumeleni elimazayo yama-radicals amahhala (,).

Ngenxa yokuqukethwe kwamanzi amaningi, upelepele wensimbi unama-calories aphansi kakhulu, uhlinzeka ngama-calories angu-46 ngenkomishi ngayinye (149 amagremu). Lokho kusho ukuthi ungadla izingxenye ezinkulu zazo ngaphandle kokuzwa sengathi weqe ngokweqile (55).

Kunezindlela eziningi zokufaka upelepele webell ekudleni kwakho. Angadliwa aluhlaza kumasaladi, afakwe kumasoso noma afakwe kuma-stir-fries.

Isifinyezo: Upelepele weBell unganikeza izinzuzo eziningi zezempilo ngenxa yamanani aphezulu wamanzi nezakhi eziqukethe, ikakhulukazi uvithamini C.

15. Ukholifulawa

Okuqukethwe kwamanzi: 92%

Ukholifulawa imifino enhle kakhulu ongayifaka ekudleni kwakho, ngoba inomsoco futhi inika amandla.

Inkomishi eyodwa (amagremu ayi-100) wekholifulawa inikeza inkomishi engaphezu kweyodwa (59 ml) yamanzi, kanye no-3 amagremu wefayibha enciphisa ukudla.

Okuqukethwe kwamanzi okuphezulu kunomthelela enanini laso eliphansi lama-calories, ngama-calories angama-25 kuphela ngenkomishi (58).

Ngokwengeziwe, ukholifulawa uqukethe amavithamini namaminerali ahlukene angaphezu kwe-15, kufaka phakathi i-choline, engatholakali ekudleni okuningi. I-Choline yisakhi esibalulekile sokusekela impilo yobuchopho kanye ne-metabolism (58,).

Ungasebenzisa ukholifulawa esikhundleni sezinhlamvu ezingena-hydrated kancane ngokuziqobela kahle zibe “ilayisi” noma ulisebenzise ukwenza uqweqwe lwe-pizza olususelwa kukholifulawa.

Isifinyezo: Ukholifulawa uhlinzeka ngesamba esikhulu samanzi, i-fiber nezakhi zomzimba, futhi uyisibambiso esihle sezinhlamvu ezinganciphisi kangako.

16. Iklabishi

Okuqukethwe kwamanzi: 92%

Iklabishi iyimifino ye-cruciferous enempilo enhle (60).

Kunama-calories aphansi impela kepha kune-fiber eningi nezakhi zomzimba. Ibuye ibe novithamini C ocebile, uvithamini K, ifololi kanye namaminerali amaningi wokulandela umkhondo angaba nemiphumela ehlukahlukene yokukhuthaza impilo (, 60).

Isibonelo, uvithamini C waziwa ngendima yakhe ekwehliseni ukuvuvukala futhi ukhonjisiwe ukwehlisa ubungozi bezifo ezingamahlalakhona njengesifo sikashukela nesifo senhliziyo ().

Ngaphezu kwalokho, iklabishi linikezela ngama-glucosinolates, angama-antioxidants okucatshangwa ukuthi angasiza ekuvikeleni izinhlobo ezithile zomdlavuza, njengomdlavuza wamaphaphu (,).

Ngaphezu kwalokho, iklabishi livame ukubila libe yi-sauerkraut, nayo ecebile emanzini futhi ingazuzisa impilo yokugaya ukudla (, 64).

Isifinyezo: Ukudla iklabishi kungasiza izici eziningana zempilo yakho, kufaka phakathi i-hydration. Lokhu kungenxa yokuqukethwe kwamanzi, izakhamzimba kanye ne-antioxidant.

17. Amagilebhisi

Okuqukethwe kwamanzi: 88%

I-Grapefruit isithelo esenziwe kahle se-citrus esinezinzuzo eziningi zezempilo.

Engxenyeni yesithelo samagilebhisi (123 amagremu), kukhona cishe inkomishi yesigamu (i-118 gram) yamanzi, enikela inani elifanele lamanzi ezidingweni zakho zansuku zonke ze-hydration (65).

Ngokwengeziwe, i-grapefruit icebile ku-fiber, ama-antioxidants kanye namavithamini namaminerali amaningana, kufaka phakathi i-vitamin A, i-potassium ne-folate.

Iphezulu kakhulu ku-vitamin C okhulisa amasosha omzimba, inikezela nge-120% yezidingo zakho zansuku zonke engxenyeni yamagilebhisi (123 amagremu) (65).

Izifundo eziningana zikhombisile kufaka phakathi i-grapefruit ekudleni kwakho kungasiza ukukhulisa ukwehla kwesisindo, kanye nokunciphisa i-cholesterol, umfutho wegazi kanye namazinga kashukela egazini (,,).

Ungafaka kalula i-grapefruit ekudleni kwakho ngokudla ngokusobala, ukuyihlanganise nama-smoothies noma ukuwafaka kumasaladi.

Isifinyezo: I-Grapefruit ingakhuthaza i-hydration ngenxa yokuqukethwe kwayo okuphezulu kwamanzi. Ibuye ibe nezakhi ezinomsoco nama-antioxidants angaba nezinzuzo eziningi zezempilo.

18. Amanzi kakhukhunathi

Okuqukethwe kwamanzi: 95%

Amanzi kakhukhunathi yisiphuzo esihle esinempilo esizokugcina unamanzi amaningi.

Ayigcini ngokuqukethwe okuphezulu kakhulu kwamanzi, futhi icebile ngama-electrolyte, kufaka phakathi i-potassium, i-sodium ne-chloride (69).

Ucwaningo luye lwabonisa ukuthi amanzi kakhukhunathi angasiza ekuvuseleleni umzimba. Futhi kucatshangwa ukuthi kuyasiza ekutholeni ukuvivinya umzimba ngenxa yokuqukethwe kwayo kwe-electrolyte (,).

Ukuphuza amanzi kakhukhunathi ngemuva kokuzivocavoca kuyindlela enempilo kakhulu kunokuphuza isiphuzo sezemidlalo esenziwe, ngoba iziphuzo eziningi zezemidlalo zilayishwa ushukela ongeziwe nezinye izithako ezingenampilo.

Isibonelo, inkomishi engu-1 (237-ml) eseGatorade inikezela ngamagremu ayi-13 kashukela, okungu-50% ngaphezulu kunani elifanayo lamanzi kakhukhunathi (69, 72).

Isifinyezo: Ukuphuza amanzi kakhukhunathi kusiza kakhulu i-hydration ngoba icebile emanzini nakuma-electrolyte.

19. I-Cottage Cheese

Okuqukethwe kwamanzi: 80%

I-Cottage shizi ngomunye umkhiqizo wobisi ophilile futhi onomsoco onezakhiwo zokuhambisa amanzi.

Cishe i-80% yesisindo se-cottage shizi ivela emanzini.

Futhi iqukethe ama-gramu angama-25 wamaprotheni ngenkomishi eyodwa (225-gram) ekhonzwayo, okuyi-50% yezidingo zakho zansuku zonke (73).

Okuqukethwe kwamanzi amaningi namaprotheni kuyisizathu esikhulu sokuthi kungani kukudla okugcwalisa okunjalo okungasiza ukunciphisa isifiso sakho sokudla (,).

Ngokwengeziwe, i-cottage shizi inephrofayili yokudla okunomsoco, inikezela ngama-36% ezidingo zakho zansuku zonke ze-phosphorus, i-19% ye-calcium ne-31% ye-selenium enkomishini eyodwa (225 amagremu) (73).

Ngaphezu kwalokho, i-cottage shizi ingumthombo omuhle wamavithamini we-B, kufaka phakathi i-riboflavin ne-vitamin B12, edingekayo empilweni yengqondo, imetabolism nokugcina amathambo akho enempilo (,,).

Kulula ukufaka ushizi wekotishi ekudleni kwakho. Ungayixuba nezithelo, uyisebenzise njenge-spread, uyingeze kumasaladi noma uyidle nge-omelet.

Isifinyezo: I-Cottage shizi iqukethe amanzi amaningi namaprotheni, ngaphezu kwamavithamini namaminerali anganikeza izinzuzo zezempilo.

Okusemqoka

Ukuhlala u-hydrated kubaluleke kakhulu empilweni yakho yonke.

Ochwepheshe bezempilo bavame ukuncoma ukuphuza izingilazi ezimbalwa zamanzi ngosuku ukuhlangabezana nezidingo zakho ze-hydration, kepha okuqukethwe kwamanzi kokudla kuvame ukunganakwa.

Ngenkathi amanzi okuphuza ebalulekile, ungawadla amanzi amaningi ngokufaka izithelo, imifino nemikhiqizo yobisi ecebile emanzini ekudleni kwakho.

Yingakho abantu abaningi kungadingeki ukuthi baphuze amanzi amaningi.

Uma nje udla ukudla okuningi okunothile kwamanzi namanzi okuphuza lapho uzizwa womile, ngeke ube nenkinga yokuhlala unamanzi.