Izinzuzo Ezi-7 Zamanzi Amakhukhamba: Hlala Unamanzi Futhi Unempilo

-Delile

• 1. Kukugcina unamanzi amaningi.
• 2. Kuyasiza ukwehlisa isisindo.
• 3. Ikhipha ama-antioxidants.
• 4. Kungasiza ekuvikeleni umdlavuza.
• 5. Kwehlisa umfutho wegazi.
• 6. Isekela isikhumba esinempilo.
• 7. Kukhulisa impilo yethambo.

Ukubuka konke

Amanzi ekhukhamba awasasebenzi ama-spas kuphela. Abantu abaningi bajabulela lesi siphuzo esinempilo, esiqabulayo ekhaya, futhi ngani? Imnandi futhi kulula ukuyenza.

Nazi izindlela eziyisikhombisa zamanzi ekhukhamba ezisiza umzimba wakho.

1. Kukugcina unamanzi amaningi.

Umzimba wakho awukwazi ukusebenza kahle ngaphandle kwamanzi. Iningi labantu kufanele lihlose ukuphuza izingilazi zamanzi eziyisithupha kuya kweziyisishiyagalombili ngosuku, ngokusho kwe-American Academy of Family Physicians. Siyazi ukuthi kufanele siphuze amanzi usuku lonke, kepha kwesinye isikhathi amanzi angenalutho ayadina. Ukungeza ikhukhamba kuyinika ukunambitheka okwengeziwe, okukukhuthaza ukuthi uphuze okuningi.

2. Kuyasiza ukwehlisa isisindo.

Uma uzama ukwehlisa isisindo, ukufaka ama-sodas anoshukela, iziphuzo zezemidlalo, namajusi ngamanzi ekhukhamba kungakusiza ukuthi usike amakhalori abucayi ekudleni kwakho.

Ukuhlala unamanzi amaningi futhi kukusiza uzizwe ugcwele. Kwesinye isikhathi umzimba wakho udida ukoma nendlala. Ungazizwa sengathi ulambile, lapho womile empeleni.

Uzowazi kanjani umehluko? Finyelela ingilazi ende yamanzi ikhukhamba kuqala. Uma indlala yakho iphela ngemuva kokuqeda isiphuzo, wawomile. Uma usalambile, khona-ke uyazi ukuthi yindlala.

3. Ikhipha ama-antioxidants.

Ama-antioxidants yizinto ezisiza ukuvimbela nokubambezela ukulimala kweseli ekucindezelekeni kwe-oxidative okubangelwa ama-radicals amahhala. Ukucindezeleka okwenziwe nge-oxidative kungaholela ezimeni ezingamahlalakhona njenge:

• umdlavuza
• isifo sikashukela
• Isifo senhliziyo
• I-Alzheimer's
• ukonakala kwamehlo

Ucwaningo lukhombisile ukuthi ama-antioxidants angakwazi ukuhlehlisa noma ukumisa lo monakalo. Yingakho kufanele izithelo nemifino ngayinye ibe nama-antioxidants amaningi. Ukhukhamba uwela kulesi sigaba. Bacebile ku:

• uvithamini C
• i-beta carotene
• manganese
• molybdenum
• ama-antioxidants amaningana e-flavonoid

4. Kungasiza ekuvikeleni umdlavuza.

Olunye ucwaningo lwakuqala luveza ukuthi ukhukhamba ungasiza ekulweni nomdlavuza. Kanye nama-antioxidants, ukhukhamba unezinhlanganisela ezibizwa ngama-cucurbitacins kanye neqembu lezakhamzimba elibizwa nge-lignans, elingaba nendima ekusivikeleni kumdlavuza. Ucwaningo oluthile ku-Journal of Cancer Research luphakamise ukuthi i-flavonoid fisetin yokudla, etholakala kumakhukhamba, ingasiza ekunciphiseni ukukhula komdlavuza wendlala yabesilisa.

5. Kwehlisa umfutho wegazi.

Enye into ebangela umfutho wegazi ophakeme ukuba nosawoti omningi (i-sodium) ne-potassium encane kakhulu ekudleni kwakho. Usawoti oweqile wenza ukuthi umzimba wakho ubambe uketshezi, okunyusa umfutho wegazi. I-Potassium i-electrolyte esiza ukulawula inani le-sodium eligcinwe izinso.

Ukhukhamba ungumthombo omuhle we-potassium. Ukuphuza amanzi ekhukhamba kusiza umzimba wakho ukuthola i-potassium eningi, okungasiza ekunciphiseni umfutho wegazi.

6. Isekela isikhumba esinempilo.

Amanzi ekhukhamba angasiza ukuthambisa isikhumba sakho ngaphakathi nangaphandle. Ukuhlala u-hydrated kusiza umzimba wakho ukukhipha ubuthi futhi ugcine ukubukeka okunempilo. Ukhukhamba ubuye ube ne-pantothenic acid eningi noma uvithamini B-5, osetshenziselwe ukwelapha izinduna. Inkomishi eyodwa yamakhukhamba asikiwe inamaphesenti angama-5 wenani lansuku zonke elinconyiwe likavithamini B-5.

7. Kukhulisa impilo yethambo.

Ukhukhamba uphakeme ngo-vitamin K. Empeleni, inkomishi eyodwa yamakhukhamba asikiwe inamaphesenti angaba ngu-19 wenani lansuku zonke elinconywayo. Umzimba wakho udinga uvithamini K ukusiza ukwakha amaprotheni adingekayo ukwenza amathambo nezicubu ezinempilo nokusiza igazi lakho livale kahle. Iyiphi indlela engcono yokuthola le vithamini kunamanzi aqabulayo ekhukhamba?