Izinzuzo eziyi-8 zokuphuza amanzi kakhukhunathi ngesikhathi sokukhulelwa

-Delile

• Ukuphepha kwamanzi kakhukhunathi ngesikhathi sokukhulelwa
• Izinzuzo zamanzi kakhukhunathi ngokukhulelwa
• 1. Amanzi
• 2. Ifaka ama-electrolyte alahlekile ekuguleni kwasekuseni
• 3. Kugcwalisa uketshezi olulahlekile
• 4. Kungadambisa i-acid reflux
• 5. Iqukethe izakhamzimba ezithile zokukhula kombungu
• Ama-micronutrients abalulekile
• 6. Kunganciphisa umfutho wegazi
• 7. Kwenzela ukukhetha okuhlakaniphile emva kokuzivocavoca
• 8. Ikunikeza ngenketho ye-mocktail enempilo
• Ingabe amanzi kakhukhunathi ayasiza ngomsebenzi?
• Izexwayiso mayelana namanzi kakhukhunathi ekukhulelweni
• Ukuthatha

Emhlabeni wokudla okusebenzayo, amanzi kakhukhunathi asheshe afaka isimangalo sobukhosi besiphuzo sezempilo - futhi, sizothembeka, siyawuthola.

Isiphuzo esiphundu esiphundu senzela ukubhukuda okumnandi echibini noma ukuzivocavoca ngemuva, imvamisa kungabikho ukunambitheka noma imibala engeziwe. Futhi, njengoba kumane kungujusi ovela ngaphakathi kukakhukhunathi - hhayi inyama yezithelo - lesi siphuzo esisekelwe ezitshalweni siqukethe izakhamzimba eziningi ngaphandle kwamanani aphezulu amafutha agcwele ozozithola kokunye ukudla okuningi okususelwa kukakhukhunathi.

Kungenzeka ukuthi uke wawabona amanzi kakhukhunathi akhokhelwa izinzuzo ezihlobene nokukhulelwa njengokuphuthumisa abasebenzi nokuqeda ukugula kwasekuseni - kepha ingabe lezi zimangalo zingokoqobo? Futhi lapho ukhulelwe, ngabe ukuqhekeka okuvula kungafika nanoma yimiphi imigede?

Nakhu okudingeka ukwazi ngamanzi kakhukhunathi nokukhulelwa.

Ukuphepha kwamanzi kakhukhunathi ngesikhathi sokukhulelwa

Imvamisa, ukudla okwenza uhlu "olungadli" lwabesifazane abakhulelwe yilokho okunamandla okukhula kwamagciwane okuyingozi. (Siyakubona - futhi siyakukhumbula - i-sushi noshizi oluthambile.) Ngalesi sizathu, omama abaningi kufanele bazibuze ukuthi ngabe amanzi kakhukhunathi angadliwayo (noma angahlanjululwanga) aphephile yini ukuwaphuza.

Uma lokhu kuzwakala njengokukhathazeka okujwayelekile, ungabeka ingqondo yakho ngokukhululeka. Izinhlobo eziningi zamanzi kakhukhunathi athengiswayo (njengeVitaCoco neZico) ziye zananyiswa, ukuqinisekisa ukuphepha kwabo kwabesifazane abakhulelwe.

Ngisho namanzi kakhukhunathi amaningi “angacindezelwa abandayo” (njengokuvuna Okungenabungozi) asebenzisa inqubo yokuqothula izinto ezincane ukuze asuse amabhaktheriya futhi adale umkhiqizo oyinyumba. Kubalulekile, nokho, ukugcina lezi ziphuzo zifakwa esiqandisini bese uzidla ngaphambi kwezinsuku zokuphrinta ezintsha. Futhi uma unanoma yimiphi imibuzo mayelana nezinqubo zabo zokuphepha, ziqondise kumkhiqizi.

Enye indawo ongaqondisa kuyo imibuzo yokuphepha kokudla? Udokotela wakho. Njalo hlola nodokotela wakho ngokukhathazeka nganoma yikuphi ukudla noma isiphuzo ngesikhathi sokukhulelwa.

Izinzuzo zamanzi kakhukhunathi ngokukhulelwa

Amanzi kakhukhunathi angaqabula futhi abe mnandi, kepha isayensi kusamele iyixhumanise ngokuphelele nezimangalo ezinkulu zezempilo. Kodwa-ke, iqukethe izakhamzimba ezithile ezibalulekile futhi ingaba nezinzuzo ezithile eziqondene nokukhulelwa.

1. Amanzi

Sawubona, “amanzi” akhona lapho egameni - futhi ngesizathu esihle! Amanzi kakhukhunathi cishe.

"[Amanzi kakhukhunathi] angaba inketho ngesikhathi sokukhulelwa, njengoba kunika amandla futhi kunikeza ama-electrolyte," kusho isazi sokudla u-Alyssa Pike, RD, umphathi wezokuxhumana kwezokudla kwi-International Food Information Council. Uma uzizwa umile, lesi siphuzo esithandwayo akuyona inketho embi yokuhlala unamanzi.

Ngakolunye uhlangothi, akukho lutho olukhethekile ngamandla e-hydrating water coconut uma kuqhathaniswa nalawo ama-ol ’H2O amahle. "Amanzi yizinga legolide le-hydration futhi angabizi kakhulu kunamanzi kakhukhunathi," kusho uPike.

2. Ifaka ama-electrolyte alahlekile ekuguleni kwasekuseni

Ubani ongathandi ukuqala usuku lwabo ephonsa isidlo sakusihlwa sangayizolo endishini yangasese? O, linda, akekho.

Lapho isicanucanu nokuhlanza usubalile phansi, kungenzeka ama-electrolyte wamanzi kakhukhunathi angasiza uhlelo lwakho luzinze. Abesifazane abane-hyperemesis gravidarum - indlela eyeqisayo yokugula kwasekuseni - imvamisa badinga ama-electrolyte ongezelwe ukwenza ukulahlekelwa ekuhlanzweni okweqile.

Amanzi kakhukhunathi aqukethe ama-electrolyte abalulekile njenge-potassium, i-sodium, ne-magnesium.

3. Kugcwalisa uketshezi olulahlekile

Ngokufanayo, uma ukugula kwasekuseni kukwenza uphonsa amakhukhi akho ekuphindeni, kubalulekile ukugcwalisa izitolo zomzimba zomzimba. Amanzi kakhukhunathi yisiphuzo esisodwa esizokwenza lokho ngaphandle kwethoni kashukela owengeziwe.

4. Kungadambisa i-acid reflux

Ugh, ubuhlungu besilungulela esihlobene nokukhulelwa! Njengoba ingane yakho iqhuma ikhula, futhi neprogesterone ithambisa ama-valve esiswini, ujusi wesisu ungagcwala ungene emungeni wakho, kubangele ukungaphatheki kahle nemivimbo emuncu esabekayo.

Abanye besifazane abakhulelwe bafunga ukuthi ukuconsa amanzi kakhukhunathi kuthobisa i-reflux yabo. Kodwa-ke, abukho ubufakazi besayensi obusekela lezi zimangalo.

5. Iqukethe izakhamzimba ezithile zokukhula kombungu

Cishe uzwile ukuthi abaluleke kangakanani amavithamini namaminerali ekukhuleni kwengane yakho ekhulayo - yingakho udokotela wakho ethatha amavithamini akho abeletha. Ngokwezinga elithile, amanzi kakhukhunathi angangeza kulokhu kuhlanganiswa. Ngokuya ngomkhiqizo, ama-micronutrients ayo afaka phakathi i-calcium, i-potassium ne-magnesium.

Ngesikhathi sokukhulelwa, i-magnesium supplementation ibilokhu isisindo sokuzalwa esandisiwe kanye nengozi encishisiwe ye-preeclampsia. ICalcium ngesinye isakhi sokubuka: "I-calcium ibalulekile ekukhuleni kwamathambo namazinyo," kuphawula uPike. Kodwa, uyaxwayisa, amanzi kakhukhunathi akuyona i-micallutrient catchall yokukhulelwa.

Yize amanzi kakhukhunathi aqukethe inani elincane lamaminerali, kubalulekile ukugxila ekudleni ukudla okunomsoco ocebile ekudleni okuphelele okunikeza ama-macro- kanye nama-micronutrients ayisihluthulelo adingekayo empilweni yombungu neyomama.

Ama-micronutrients abalulekile

Yize zonke izakhamzimba zibalulekile ekukhulelweni okunempilo, ukunakekelwa okukhethekile kufanele kugxile ekuphuzeni ama-micronutrients athile kubandakanya i-folate, uvithamini D, B-12, i-choline, i-iron, i-omega-3 fat, ne-calcium. Ngenxa yokuthi abesifazane abaningi kungenzeka bangakwazi ukuhlangabezana nezidingo ezandisiwe zomsoco ngokudla noma ngesiphuzo sodwa, amavithamini abeletha ngaphambi kwesikhathi sokubeletha anconyelwa ukuqinisekisa ukuthi adla kahle ngesikhathi sokukhulelwa.

6. Kunganciphisa umfutho wegazi

Kulabo abanengcindezi ephezulu yegazi ngesikhathi sokukhulelwa, amanzi kakhukhunathi angenza ukukhetha okuhle ngenxa ye-potassium yawo. Lesi sithako singumnikeli owaziwayo ekulawuleni ukuhamba kwegazi nomfutho wegazi. Omunye uze wathola ukuthi ukuphuza amanzi kakhukhunathi amasonto ama-2 kunciphise umfutho wegazi we-systolic kumaphesenti angama-71 abahlanganyeli.

Vele, lesi siphuzo esinezithelo akufanele sisetshenziswe esikhundleni sokwelashwa komfutho wegazi ophakeme noma i-preeclampsia. Khuluma nodokotela wakho ngezindlela ezingcono zokwelashwa zalezi zimo.

7. Kwenzela ukukhetha okuhlakaniphile emva kokuzivocavoca

Ukuhlaziywa okunye kwezifundo kwathola ukuthi amanzi kakhukhunathi afana ne-hydrating njengamanzi alula wokubuyisa i-hydration ngemuva kokuvivinya umzimba isikhathi eside - futhi anikeze ngisho Okuningi i-hydration ephelele kunamanzi lapho iqukethe i-sodium encane.

Ngenkathi sizimisele ukubheja ukuthi awusebenzisi ama-marathoni nge-bun kuhhavini (futhi uma kunjalo, amanzi kakhukhunathi asuka enhliziyweni kuwe) angenza ukuvuselelwa kabusha kwamanzi ngemuva kwanoma yiluphi uhlobo lokuzivocavoca okukhulelwe isikhathi eside, njengokuhamba noma ukubhukuda.

Ngoba amanzi kakhukhunathi aqukethe ama-electrolyte namanye ama-carbs, angasiza futhi nge-hydration elinganisanayo.

8. Ikunikeza ngenketho ye-mocktail enempilo

Lapho imbiza yama-margaritas ibiza igama lakho, amanzi kakhukhunathi ayisisekelo esiqabulayo, esinama-calori aphansi ekwakheni i-mocktail kanokusho. Akukhona nje ukuthi akuyona into ephuzisayo, iqhathaniswa nama-gramu ayi-10 ngama-ounces angu-8. Thatha lokho, Jose Cuervo!

Ingabe amanzi kakhukhunathi ayasiza ngomsebenzi?

Uma usebenzisa amabhodi emiyalezo yokukhulelwa, ungabona ukukhuluma ngamanzi kakhukhunathi anciphisa noma asize abasebenzi. Yize lokho kungaba kuhle - futhi mhlawumbe kungakhuphula ukuthengisa ngophahla - kuleli qophelo, ubufakazi bukhona kuphela. Izifundo azihlanganisanga amanzi kakhukhunathi ekubangeleni (noma ekunciphiseni) umsebenzi.

Izexwayiso mayelana namanzi kakhukhunathi ekukhulelweni

Njengakho konke ukudla neziphuzo, kunesilinganiso esijabulisayo sokusetshenziswa kwamanzi kakhukhunathi. Eminye imikhiqizo iza nama-sweeteners angeziwe, okungaba yinkinga ekuzuzeni isisindo noma uma ubuka ushukela wakho ngenxa yesifo sikashukela sokukhulelwa. Ngokukhetha okunempilo kakhulu, khetha amanzi kakhukhunathi ngaphandle koshukela owengeziwe, futhi hlala ukhumbula izingxenye zakho.

Futhi khumbula, uma ulandela ukufakwa kwe-hydration, amanzi alula azokwenza kahle nje nokhokhonathi, ngama-calories ayi-0, ama-carbs, noma ushukela.

Ukuthatha

Ngokuphikisana nokuthunyelwe okukhanyayo ongakufunda ku-inthanethi, amanzi kakhukhunathi akunakwenzeka ukuthi akwenzele ukukhulelwa okuphelele ngokusula izimpawu zokwelula, ukwelapha ukuqunjelwa, noma ukulawula imizwa yakho.

Kepha kungaba yisiphuzo esiqabulayo, esinika amandla futhi esiphephile ngesikhathi sokukhulelwa. Ngakho-ke uma ukujabulela, namathisela isambulela esincane engilazini yakho bese uphuza amanzi!