Phuza izingilazi zamanzi eziyi-8 ngosuku: Iqiniso noma Inganekwane?

-Delile

• Umsuka Womthetho we-8 × 8
• Lokho Izifundo Ezikushoyo Ngomthetho we-8 × 8
• Ungahlala Unamanzi Aphezulu Kunamanzi
• Ukuphuza Amanzi Anele Kunezinzuzo Zempilo Ezithile
• Kufanele Uphuze Amanzi Angakanani Usuku Ngalunye?

Kungenzeka ukuthi uzwile ngomthetho we-8 × 8. Ithi kufanele uphuze izingilazi eziyisishiyagalombili zamanzi ngosuku.

Leyo yingxenye yelitha lamanzi (cishe amalitha ama-2).

Lesi simangalo sesibe ngukuhlakanipha okwamukelekayo futhi kulula ukukhumbula. Kepha likhona iqiniso ngalesi seluleko noma kumane kuyinganekwane?

Umsuka Womthetho we-8 × 8

Umthombo wesimiso se-8 × 8 awukaqinisekiswa ().

Omunye umbono uphakamisa ukuthi kungenzeka ukuthi yaqala ngo-1945, lapho enye inhlangano yocwaningo ikhipha umbiko othi umuntu ojwayelekile udinga ukusebenzisa i-1 ml yamanzi ngekhalori ngalinye lokudla abakudlayo.

Kumuntu odla ukudla kwama-calories ayi-2 000 ngosuku, lokhu kungeza kufinyelela ku-2,000 ml (cishe ama-64 oz), noma izingilazi eziyisishiyagalombili ze-8-oz.

Kepha lo mbiko ubuye wamemezela ukuthi iningi lala manzi lingatholakala ekudleni okudlayo.

Omunye umsuka ongaba khona womthetho we-8 × 8 ngumsebenzi wongoti wezokudla ogama lakhe linguDkt Frederick Stare. Wahlanganisa incwadi eyashicilelwa ngo-1974 eyayincoma ukuphuza izingilazi zamanzi eziyisithupha kuya kweziyisishiyagalombili ngosuku.

Incwadi ibuye iveze ukuthi izithelo nemifino, kanye nezinye iziphuzo, zinamanzi amaningi.

Kodwa-ke, le ngxenye yendaba ibonakala inganakiwe lapho imininingwane evela kule ncwadi isakazeka emphakathini, abacwaningi nezinhlangano zezempilo.

Akukaziwa ukuthi isincomo sokuphuza izingilazi zamanzi eziyisishiyagalombili ezingama-8 oz ngosuku sivela kuphi ekuqaleni, kepha kunemibono embalwa ekhona.

Lokho Izifundo Ezikushoyo Ngomthetho we-8 × 8

I-athikili eyodwa evela ku-2002 ihlolisise ubufakazi besayensi obusemthethweni we-8 × 8 rule ().

Ibuyekeze inqwaba yezifundo, ucwaningo nezindatshana, ingabutholi nhlobo ubufakazi besayensi obusikisela ukuthi udinga ukuphuza izingilazi zamanzi eziyisishiyagalombili ezingama-8 oz ngosuku ukuthola amanzi anele.

Kodwa-ke, kufanele kuqashelwe ukuthi lokhu kutholwa kukhawulelwe kubantu abaphilile, yize bekhona ikakhulu abantu abadala abahlala esimweni sezulu esingesihle.

Yize ngokuqinisekile kunezimo lapho amanzi edinga ukwanda khona, abesilisa nabesifazane abaphilile ngokuvamile akudingeki ukuthi basebenzise amanzi ngobuningi obukhulu kangaka.

Ngakolunye uhlangothi, ukungaphuzi amanzi anele kungadala ukoma emzimbeni okuncane, okuchazwa njengokulahleka kwesisindo somzimba esingu-1-2% ngenxa yokwehla koketshezi. Kulesi simo, ungahle ukhathale, uphathwe yikhanda kanye nokuphazamiseka kwemizwa (,).

Kepha ukuze uhlale unamanzi futhi uvikele ukuphelelwa amandla emzimbeni, awudingi ukulandela ngokuqinile umthetho we-8 × 8. Ngenhlanhla, unesimo esakhelwe ngaphakathi esaziwa ngokuthi ukoma.

Ngalesi sizathu, abantu abaningi akudingeki bakhathazeke ngokudla kwabo amanzi - ukoma kuzokutshela lapho udinga amanzi.

Abukho ubufakazi besayensi obusekela umthetho we-8 × 8. Ukungenwa kwamanzi kuyehluka kuye ngamunye futhi kufanele uvumele ukoma kukuqondise ekuphuzeni kwakho.

Ungahlala Unamanzi Aphezulu Kunamanzi

Akuwona nje amanzi alula ahlinzeka umzimba wakho ngamanzi. Ezinye iziphuzo, njengobisi nejusi yezithelo, zibala futhi.

Ngokuphikisana nenkolelo evamile, iziphuzo ezine-caffeine neziphuzo ezinotshwala ezinesizotha ezifana nobhiya nakho kungaba nomthelela ekuphuzeni uketshezi, okungenani lapho kuphuzwa ngokulinganisela (,,,,).

Lezi ziphuzo ziba kuphela isisu esibalulekile uma uzisebenzisa ngamanani amakhulu. I-diuretics yizinto ezandisa ukulahleka koketshezi ngokukwenza uchame kaningi.

Ukudla okuningi okudlayo kuqukethe namanzi amaningi.

Amanzi owatholayo ekudleni ancike enanini lokudla okunothile ngamanzi okudlayo. Izithelo nemifino kunothe kakhulu emanzini, futhi ukudla okufana nenyama, inhlanzi namaqanda nakho kunamanzi amaningi kakhulu.

Okokugcina, inani elithile lamanzi likhiqizwa ngaphakathi komzimba wakho lapho uhlanganisa umsoco. Lokhu kubizwa ngokuthi amanzi we-metabolic.

Kubantu abahleli phansi, ukuphuza uketshezi nsuku zonke okuvela emanzini okuphuza nezinye iziphuzo kulinganiselwa ukuthi cishe kungama-70-80%, kanti ukudla kucatshangelwa ukuthi kubalwa cishe i-20-30% (,).

E-US, inani lamanzi abantu abathola ekudleni lilinganiselwa kuma-20%, liphansi kakhulu kunakwamanye amazwe aseYurophu.

Abantu abathola inani eliphansi lamanzi ekudleni badinga ukuphuza kakhulu kunalabo abadla ukudla okunothe kakhulu kwamanzi ().

Ngaphandle kwamanzi, okunye ukudla neziphuzo oziphuzayo nakho kuneqhaza ekudleni kwakho uketshezi nsuku zonke futhi kukusiza ukuthi uhlale unamanzi. Amanye amanzi nawo adalwa ngaphakathi komzimba wakho ngokusebenzisa umzimba.

Ukuphuza Amanzi Anele Kunezinzuzo Zempilo Ezithile

Udinga ukuphuza amanzi anele ukuze uhlale unamanzi amaningi.

Ngokuvamile, lokho kusho ukufaka esikhundleni samanzi olahlekelwe ukuphefumula, umjuluko, umchamo nendle.

Ukuphuza amanzi anele kunganikeza izinzuzo zezempilo, kufaka phakathi:

• Ukwehla kwesisindo: Ukuphuza amanzi anele kungakusiza ukuthi ushise ama-calories amaningi, kunciphise isifiso sokudla uma kudliwe ngaphambi kokudla futhi kwehlise ubungozi bokuzuza isisindo sesikhathi eside (,,).
• Ukusebenza okungcono komzimba: Ukuphela kwamanzi emzimbeni kungaphazamisa ukusebenza komzimba. Ukulahlekelwa kuphela u-2% wamanzi omzimba wakho ngesikhathi sokuzivocavoca kungakhuphula ukukhathala futhi kwehlise ugqozi (,, 16).
• Ukuncipha kobunzima bekhanda: Kulabo abajwayele ukuphathwa yikhanda, ukuphuza amanzi angeziwe kunganciphisa ukuqina nobude beziqephu. Kubantu abaphelelwe amanzi emzimbeni, amanzi angasiza ekunciphiseni izimpawu zekhanda (,).
• Ukusizwa nokuqunjelwa kokuqunjelwa: Kubantu abaphelelwe amanzi emzimbeni, ukuphuza amanzi anele kungasiza ekuvimbeleni nasekunciphiseni ukuqunjelwa (,).
• Ukwehla kwengozi yamatshe ezinso: Yize kudingeka olunye ucwaningo, kunobunye ubufakazi bokuthi ukwanda kokusetshenziswa kwamanzi kungasiza ekuvimbeleni ukuphindeka kwabantu abanomkhuba wokwakha amatshe ezinso (,).

Ukuhlala u-hydrated kungasiza ekwehliseni isisindo, kusize ukukhulisa ukusebenza komzimba, kunciphise ukuqunjelwa nokuningi.

Kufanele Uphuze Amanzi Angakanani Usuku Ngalunye?

Akunampendulo eyodwa kulo mbuzo.

Ukudla okwanele (i-AI) kwamanzi e-US kubhekwa njengama-ounces angama-91 (2.7 amalitha) ngosuku kwabesifazane nama-ounces angama-125 (3.7 amalitha) ngosuku kwabesilisa (22).

Qaphela ukuthi lokhu kungukuphuza okuphelele kwamanzi avela kuyo yonke imithombo, hhayi nje amanzi amsulwa.

Yize lokhu ngokuqinisekile kungasetshenziswa njengesiqondiso, kunezici eziningana, ngaphakathi emzimbeni nasendaweni yakho ethinta isidingo sakho samanzi.

Usayizi womzimba, ukwakheka nezinga lomsebenzi lihluka kakhulu kumuntu nomuntu. Uma ungumdlali, hlala endaweni eshisayo noma okwamanje uncelisa, izidingo zakho zamanzi ziyakhula.

Uma ubheka konke lokhu, kuyacaca ukuthi izidingo zamanzi zingabantu ngabanye.

Ukuphuza izingilazi zamanzi eziyisishiyagalombili ngosuku kungahle kube kwenele kwabanye abantu, kepha kungaba kuncane kakhulu kwabanye.

Uma ufuna ukugcina izinto zilula, vele ulalele umzimba wakho bese uvumela ukoma kube ngumhlahlandlela wakho.

Phuza amanzi lapho uzizwa womile. Yima lapho ungasomile. Zenzele ukulahleka koketshezi ngokuphuza kakhulu ngesikhathi sezulu esishisayo nokuzivocavoca umzimba.

Kodwa-ke, khumbula ukuthi lokhu akusebenzi kuwo wonke umuntu. Abanye abantu asebekhulile, ngokwesibonelo, kungadingeka ukuthi bazikhumbuze ngokucophelela ukuthi baphuze amanzi noma bengekho omile.

Funda lokhu ukuthola ukubuka kabanzi mayelana nokuthi kufanele uphuze amanzi angakanani ngosuku.