Ingabe Sikhona Isikhathi Esingcono Sokuphuza Amanzi?

-Delile

• Ekuseni
• Ngaphambi kokudla
• Ngaphambi nangemva kokuvivinya umzimba
• Ukungaguquguquki kuyisihluthulelo
• Okubalulekile

Akungabazeki ukuthi amanzi abalulekile empilweni yakho.

Ukubalwa kwama-75% wesisindo somzimba wakho, amanzi adlala indima enkulu ekulawuleni yonke into kusukela ekusebenzeni kobuchopho kuya ekusebenzeni komzimba ukuya ekugayeni - nokunye okuningi ().

Noma kunjalo, yize kusobala ukuthi ukuphuza amanzi anele kubalulekile empilweni, ungazibuza ukuthi isikhathi sibalulekile yini.

Lo mbhalo ubheka ubufakazi bokuhlola isikhathi esihle sokuphuza amanzi.

Ekuseni

Ukujabulela ingilazi yamanzi okokuqala ekuseni kuyindlela elula yokuqala usuku lwakho ngonyawo lwesokudla.

Abanye bangathola futhi ukuthi ukuphuza amanzi lapho bevuka kwenza kube lula ukugcina imikhuba ye-hydration enempilo futhi kwandise ukungenisa uketshezi usuku lonke.

Uma uphelelwe amanzi emzimbeni, ukukhuphula amanzi owaphuza nsuku zonke kungasiza ukukhuphula amazinga akho e-hydration, okungasiza kakhulu ekuthuthukiseni imizwa, ukusebenza kobuchopho, namazinga wamandla.

Eqinisweni, ucwaningo lukhombisa ukuthi ngisho nokuphelelwa ngamanzi emzimbeni okuncane kungathinta kabi inkumbulo, ukugxila, amazinga wokukhathazeka nokukhathala (,,,).

Kodwa-ke, yize abanye bengathola ukuthi amanzi okuphuza ekuseni ayabasebenzela, abukho ubufakazi obukhombisa ukuthi kunenzuzo enkulu ukuphuza amanzi ekuseni kunangezinye izikhathi emini.

Ukuphuza amanzi okokuqala ekuseni kungasiza ukuqala usuku lwakho ngonyawo lwesokudla. Kodwa-ke, yize kungasiza abanye abantu ukuthi bakhuphule ukuphuza kwabo amanzi nsuku zonke, abukho ubufakazi bokuthi amanzi okuphuza ekuseni azuzisa ngokukhethekile.

Ngaphambi kokudla

Ukuphuza ingilazi yamanzi ngaphambi nje kokudla isidlo kuyisu elihle uma uzama ukunciphisa isisindo.

Ukwenza kanjalo akunakusiza kuphela ekuthuthukiseni imizwa yokugcwala kepha futhi kunciphise ukudla kwakho phakathi nalesi sidlo.

Isibonelo, ucwaningo olulodwa kubantu abadala abangama-24 luthole ukuthi ukuphuza ama-ounces angu-16.9 (500 mL) wamanzi imizuzu engama-30 ngaphambi kokudla kwasekuseni kunciphise inani lama-calories adliwe yi-13%, uma kuqhathaniswa neqembu elilawulayo ().

Olunye ucwaningo kubantu abangama-50 lukhombisile ukuthi ukuphuza ama-ounces ayi-12.5-16.9 (300-500 ml) wamanzi ngaphambi kwesidlo sasemini kunciphise indlala nokudla ikhalori kubantu abadala asebekhulile ().

Kodwa-ke, ngenkathi bonke ababambiqhaza bebika imizwa ekhuphukile yokugcwala, akukho mehluko omkhulu ekungeneni kwekhalori noma amazinga endlala abonwe kubantu abadala abasebasha ().

Ngakho-ke, yize amanzi okuphuza ngaphambi kokudla kungaba yindlela ephumelelayo yokuxhasa ukufuthwa, ucwaningo olwengeziwe luyadingeka ukuthola ukuthi lungakhuthaza nokuncipha kwesisindo kubantu abasha.

Ukuphuza amanzi ngaphambi kokudla kungasiza ekwehliseni inani lama-calories adliwe kuleso sidlo, ikakhulukazi kubantu abadala asebekhulile.

Ngaphambi nangemva kokuvivinya umzimba

Uma usebenza, ulahlekelwa amanzi nama-electrolyte ngomjuluko.

Ukuphuza amanzi amaningi ngaphambi nangemva kokuzivocavoca kubalulekile ukugcina umzimba wakho unamanzi futhi kusize ekugcwaliseni noma yikuphi uketshezi olulahlekile ().

Ukulahleka oketshezi okweqile ngesikhathi sokuzivocavoca kwakho nakho kungalimaza ukusebenza komzimba futhi kubangele ukungalingani kwe-electrolyte (,).

Kunconywa ukuthi uphuze amanzi noma isiphuzo se-electrolyte ngemuva kokuzivocavoca ukusiza ukufaka noma yikuphi uketshezi olulahlekile nokwenza ngcono ukusebenza nokubuyiselwa (,).

Ukuphuza amanzi amaningi ngaphambi nangemva kokuzivocavoca kungasiza ekugcwaliseni uketshezi futhi kukhulise ukusebenza nokubuyiselwa.

Ukungaguquguquki kuyisihluthulelo

Umzimba wakho ulawula ngokuqinile ibhalansi yamanzi emini, futhi amanzi amaningi akhipha emzimbeni wakho ngesikhumba sakho, amaphaphu, izinso, kanye nohlelo lokugaya ukudla ().

Kodwa-ke, umzimba wakho ukwazi ukukhipha inani elithile lamanzi ngasikhathi.

Yize kungavamile, ukuphuza amanzi amaningi kungaphazamisa amazinga omzimba wakho we-sodium nokulinganisela koketshezi, kubangele imiphumela emibi efana nekhanda, ukudideka, ukukhathala, ukuquleka, kanye nekhoma (,).

Ngakho-ke, esikhundleni sokuphuza amanzi amaningi ngasikhathi sinye, kubalulekile ukubeka isikhala osithathayo emini ukuze uhlale unamanzi.

Zama ukusetha isibali sikhathi ukuzikhumbuza ukuthi uphuze njalo, bese ugcina ingilazi yamanzi esandleni usuku lonke ukukusiza ukuthi ufinyelele ezinhlosweni zakho.

Umzimba wakho ulawula ukulinganisela kwamanzi, futhi ukuphuza kakhulu ngasikhathi sinye kungaholela emiphumeleni emibi kakhulu. Ngakho-ke, kungcono ukubeka isikhala samanzi owaphuzayo nokuphuza amanzi ngokungaguquguquki usuku lonke.

Okubalulekile

Ukujabulela ingilazi yamanzi okokuqala ekuseni kungenza kube lula ukugcina imikhuba enempilo futhi kwandise ukungenisa kwakho amanzi nsuku zonke.

Ukuphuza amanzi ngaphambi kokudla kungasiza ekwandiseni imizwa yokugcwala futhi kungakhuthaza ukwehla kwesisindo kubantu abadala asebekhulile.

Ekugcineni, ukuphuza amanzi ngaphambi nangemva kokuzivocavoca kungagcwalisa noma yikuphi uketshezi olulahlekile ukwenza ngcono ukusebenza nokubuyiselwa.

Kodwa-ke, into ebaluleke kakhulu ukuphuza amanzi ngokungaguquguquki usuku lonke ukuze uhlale unamanzi.