Ukuphuza Kangakanani Amanzi Kungakusiza Ukwehlisa Isisindo

-Delile

• Ukuphuza Amanzi Kungakwenza Ushise Amakhalori Amakhulu
• Ukuphuza Amanzi Ngaphambi Kokudla Kunganciphisa Ukudla
• Ukuphuza Amanzi Amanzi Kuxhumene Nokunciphisa Ukwehliswa Kwekhalori kanye Nengozi Ephansi Yokuzuza Isisindo
• Kufanele Uphuze Amanzi Angakanani?
• Thatha Umlayezo Wekhaya

Sekuyisikhathi eside, kucatshangwa ukuthi amanzi okuphuza asiza ekwehliseni isisindo.

Eqinisweni, ama-30-59% abantu abadala base-US abazama ukunciphisa isisindo bakhuphula ukungenisa kwabo amanzi (,).

Ucwaningo oluningi lukhombisa ukuthi ukuphuza amanzi amaningi kungasiza ekunciphiseni isisindo nokugcinwa ().

Lo mbhalo uchaza ukuthi amanzi okuphuza angakusiza kanjani ukwehlisa isisindo.

Ukuphuza Amanzi Kungakwenza Ushise Amakhalori Amakhulu

Iningi lezifundo ezibalwe ngezansi libheke umphumela wokuphuza amanzi ayi-0.5 litre (17 oz).

Amanzi okuphuza andisa inani lamakhalori owashisayo, okwaziwa njengokuphumuza ukusetshenziswa kwamandla ().

Kubantu abadala, ukusetshenziswa kwamandla okuphumula kukhonjisiwe ukuthi kukhuphuke ngama-24-30% kungakapheli imizuzu eyi-10 yamanzi okuphuza. Lokhu kuhlala okungenani imizuzu engama-60 (,).

Ukusekela lokhu, isifundo esisodwa sezingane ezikhuluphele ngokweqile nesikhuluphele sathola ukwenyuka okungama-25% kwemali yokuphumula yamandla ngemuva kokuphuza amanzi abandayo ().

Ucwaningo lwabesifazane abakhuluphele ngokweqile luhlolisise imiphumela yokwanda kokutholwa kwamanzi kube ngaphezu kwelitha elilodwa (34 oz) ngosuku. Bathola ukuthi esikhathini esiyizinyanga eziyi-12, lokhu kuholele ekunciphiseni kwesisindo esingu-2 kg (4.4 lbs) ().

Njengoba laba besifazane bengazenzanga izinguquko zokuphila ngaphandle kokuphuza amanzi amaningi, le miphumela ihlaba umxhwele kakhulu.

Ngokwengeziwe, zombili lezi zifundo zikhomba ukuthi ukuphuza u-0.5 litres (17 oz) wamanzi kuholela ekushisweni kwama-calories angu-23. Njalo ngonyaka, lokho kufinyelela kuma-calories angama-17,000 - noma ngaphezulu kwama-2 kg (4.4 lbs) wamafutha.

Ezinye izifundo eziningana ziqaphe abantu abakhuluphele ngokweqile abaphuza amalitha ayi-1-1.5 (34-50 oz) amanzi nsuku zonke amasonto ambalwa. Bathole ukwehla okukhulu kwesisindo, inkomba yomzimba (BMI), umjikelezo okhalweni namafutha omzimba (,,).

Le miphumela ingahle ihehe nakakhulu lapho amanzi ebanda. Uma uphuza amanzi abandayo, umzimba wakho usebenzisa ama-calories amaningi ukufudumeza amanzi aze afike ekushiseni komzimba.

Ukuphuza u-0.5 litres (17 oz) wamanzi kungakhuphula inani lamakhalori ashisiwe okungenani ihora. Olunye ucwaningo lukhombisa ukuthi lokhu kungaholela ekunciphiseni kwesisindo okuncane.

Ukuphuza Amanzi Ngaphambi Kokudla Kunganciphisa Ukudla

Abanye abantu bathi ukuphuza amanzi ngaphambi kokudla kunciphisa isifiso sokudla.

Empeleni kubonakala kuneqiniso ngemuva kwalokhu, kepha cishe kuphela kubantu abadala abaneminyaka ephakathi nendawo nabadala ().

Ucwaningo lwabantu abadala asebekhulile lukhombisile ukuthi amanzi okuphuza ngaphambi kokudla ngakunye angakhuphula ukwehla kwesisindo ngama-2 kg (4.4 lbs) esikhathini samasonto ayi-12 (,).

Kwesinye isifundo, ababambiqhaza abanesisindo esiphakathi nabakhulu ngokweqile abaphuze amanzi ngaphambi kokudla ngakunye balahlekelwe isisindo esingu-44% ngaphezulu, uma kuqhathaniswa neqembu elingaphuzanga amanzi amaningi ().

Olunye ucwaningo luphinde lwabonisa ukuthi amanzi okuphuza ngaphambi kokudla kwasekuseni anciphise inani lama-calories asetshenziswe ngesikhathi sokudla ngo-13% ().

Yize lokhu kungasiza kakhulu abantu abaneminyaka ephakathi nendawo nabadala, izifundo zabantu abasha azibonisanga ukwehla okufanayo okumangazayo kokudla ikhalori.

Ukuphuza amanzi ngaphambi kokudla kunganciphisa isifiso kubantu abaneminyaka ephakathi nendawo nabadala. Lokhu kunciphisa ukudla kwekhalori, okuholela ekwehliseni isisindo.

Ukuphuza Amanzi Amanzi Kuxhumene Nokunciphisa Ukwehliswa Kwekhalori kanye Nengozi Ephansi Yokuzuza Isisindo

Njengoba amanzi engenalo ikhalori ngokwemvelo, ngokuvamile axhumene nokuncipha kwekhalori.

Lokhu kungenxa yokuthi uphuza amanzi esikhundleni salokho kwezinye iziphuzo, ezivame ukuba nama-calories amaningi noshukela (,,).

Ucwaningo lokuhlola lukhombisile ukuthi abantu abaphuza kakhulu amanzi banokufika ku-9% (noma ama-calories ayi-200) ikhalori eliphansi, ngokwesilinganiso (,).

Amanzi okuphuza nawo angasiza ekuvimbeleni ukuzuza kwesisindo isikhathi eside. Ngokuvamile, umuntu ojwayelekile uzuza cishe u-1.45 kg (3.2 lbs) njalo eminyakeni eyi-4 ().

Le mali ingehliswa ngu:

• Ukungeza 1 inkomishi yamanzi: Ukwengeza ukusebenzisa kwakho amanzi nsuku zonke ngenkomishi eyodwa kunganciphisa lokhu kuzuza kwesisindo ngo-0.13 kg (0.23 lbs).
• Ukufaka ezinye iziphuzo ngamanzi: Ukufaka ukufaka isiphuzo esinoshukela onenkomishi eyodwa yamanzi kunganciphisa ukuzuza kwesisindo seminyaka engu-4 ngo-0.5 kg (1.1 lbs).

Kubaluleke kakhulu ukukhuthaza izingane ukuthi ziphuze amanzi, ngoba zingasiza ekuzivikeleni ekubeni zikhuluphele ngokweqile noma zikhuluphale ngokweqile (,).

Ucwaningo lwakamuva olwenzelwe ezikoleni luhlose ukwehlisa izinga lokukhuluphala ngokukhuthaza izingane ukuthi ziphuze amanzi. Bafake imithombo yamanzi ezikoleni eziyi-17 futhi bahlinzeka ngezifundo zasekilasini ngokusetshenziswa kwamanzi kwabafundi bebanga lesibili nelesithathu.

Ngemuva konyaka owodwa wesikole, ubungozi bokukhuluphala ngokweqile bancishisiwe nge-whopping 31% ezikoleni lapho kwanda khona ukusetshenziswa kwamanzi ().

Ukuphuza amanzi amaningi kungaholela ekwehleni kokudla ikhalori futhi kunciphise ubungozi bokuzuza isisindo sesikhathi eside nokukhuluphala, ikakhulukazi ezinganeni.

Kufanele Uphuze Amanzi Angakanani?

Iziphathimandla eziningi zezempilo zincoma ukuphuza izingilazi zamanzi eziyisishiyagalombili, eziyi-8 oz (cishe amalitha amabili) ngosuku.

Kodwa-ke, le nombolo ayihleliwe ngokuphelele. Njengakwezinto eziningi kangaka, izidingo zamanzi zincike ngokuphelele kumuntu ngamunye (20).

Isibonelo, abantu abajuluka kakhulu noma abavocavoca umzimba njalo bangadinga amanzi amaningi kunalabo abangasebenzi kakhulu.

Abantu abadala nomama abancelisayo nabo badinga ukuqapha ukuphuza kwabo amanzi eduze kakhulu ().

Khumbula ukuthi uthola namanzi ekudleni naseziphuzweni eziningi, njengekhofi, itiye, inyama, inhlanzi, ubisi, ikakhulukazi izithelo nemifino.

Njengomthetho omuhle wesithupha, kufanele njalo uphuze amanzi lapho womile, futhi uphuze ngokwanele ukuqeda ukoma kwakho.

Uma uthola ukuthi unekhanda, unesimo esingesihle, uhlala ulambile noma unenkinga yokugxila, ungahle uhlupheke ngenxa yokuphelelwa amandla emzimbeni. Ukuphuza amanzi amaningi kungasiza ukulungisa lokhu (,,).

Ngokuya ngezifundo, ukuphuza amalitha ayi-1-2 amanzi ngosuku kufanele kwanele ukusiza ekwehliseni isisindo.

Nakhu ukuthi kufanele uphuze amanzi angakanani, ngezilinganiso ezahlukahlukene:

• Amalitha: 1–2.
• Ama-ounces: 34–67.
• Izibuko (8-oz): 4–8.

Kodwa-ke, lokhu kumane kuyisiqondiso esivamile. Abanye abantu bangadinga okuncane, kanti abanye bangadinga okuningi kakhulu.

Futhi, akunconywa ukuphuza amanzi amaningi futhi, ngoba kungadala ubuthi bamanzi. Lokhu kuze kwabangela nokufa ezimweni ezimbi kakhulu, njengasemincintiswaneni yokuphuza amanzi.

Ngokuya ngocwaningo, amalitha ayi-1-2 wamanzi ngosuku anele ukusiza ekwehliseni isisindo, ikakhulukazi lapho esetshenziswa ngaphambi kokudla.

Thatha Umlayezo Wekhaya

Amanzi angasiza kakhulu ekwehliseni isisindo.

Ayina-khalori elingu-100%, ikusiza ukuthi ushise ama-calories amaningi futhi inganciphisa nokudla kwakho uma kudliwe ngaphambi kokudla.

Izinzuzo zikhulu kakhulu uma ufaka iziphuzo ezinoshukela ngamanzi. Kuyindlela elula yokunciphisa ushukela nama-calories.

Kodwa-ke, khumbula ukuthi kuzodingeka wenze okuningi kakhulu kunokuphuza nje amanzi uma udinga ukunciphisa isisindo esikhulu.

Amanzi ayisiqephu esisodwa nje, esincane kakhulu sephazili.