Ingabe Kufanele Uphuze Amanzi Kuqala Ekuseni?

-Delile

• Amanzi abalulekile emzimbeni wakho
• Izimangalo ezidumile mayelana nokuphuza amanzi esiswini esingenalutho
• Isimangalo 1: Ukuphuza amanzi ngemuva nje kokuvuka kusiza ukuvuselela umzimba wakho emzimbeni
• Isimangalo 2: Ingilazi yamanzi ngaphambi kokudla kwasekuseni inciphisa ukudla kwakho ikhalori usuku lonke
• Isimangalo 3: Ukuphuza amanzi ekuseni kwandisa ukuncipha
• Isimangalo 4: Ukuphuza amanzi lapho uvuka kuthuthukisa ukusebenza kwengqondo
• Isimangalo 5: Ukuphuza amanzi okokuqala ekuseni kusiza ‘ukuqeda ubuthi’ futhi kuthuthukise impilo yesikhumba
• Isimangalo 6: Kuhle ukuphuza amanzi ashisayo ekuseni
• Isimangalo 7: Ingilazi yamanzi abandayo ekuseni gxuma-iqala imetabolism yakho
• Okubalulekile

Amanzi abalulekile empilweni, futhi umzimba wakho uyawadinga ukuze usebenze kahle.

Omunye umqondo ohamba phambili uphakamisa ukuthi uma ufuna ukuba nempilo enhle, kufanele uphuze amanzi into yokuqala ekuseni.

Kodwa-ke, ungazibuza ukuthi ngabe isikhathi sosuku senza umehluko ngempela uma kukhulunywa nge-hydration.

Lo mbhalo ubuyekeza ezinye izimangalo ezithandwayo ezizungeze umbono wamanzi okuphuza ngemuva nje kokuthi uvuke ukuthola ukuthi lo mkhuba unikeza noma yiziphi izinzuzo zezempilo.

Amanzi abalulekile emzimbeni wakho

Cishe ama-60% omzimba wakho aqukethe amanzi.

Kubuye kubhekwe njengesakhi somzimba esibalulekile, okusho ukuthi umzimba wakho awukwazi ukukhiqiza ngokwanele ngawo ngokusebenzisa umzimba ukuhlangabezana nezidingo zawo zansuku zonke ().

Ngakho-ke, udinga ukukuthola ngokudla - futhi ikakhulukazi iziphuzo - ukuqinisekisa ukusebenza komzimba okufanele.

Zonke izitho nezicubu zincike emanzini, futhi idlala izindima eziningi emzimbeni wakho, kufaka phakathi: ()

• Ukuhamba ngomsoco. Amanzi avumela ukujikeleza kwegazi, okuhambisa izakhi kumaseli akho futhi kususe udoti kuwo.
• Ukwelashwa komzimba. Ngenxa yamandla amakhulu okushisa kwamanzi, kunciphisa ushintsho ekushiseni komzimba ezindaweni ezifudumele nezibandayo.
• Ukuthambisa umzimba. Amanzi asiza ukugcoba amalunga futhi ayinto ebalulekile oketshezi lokugcoba lomzimba wakho, kufaka phakathi amathe nesisu, amathumbu, ukuphefumula, nomchamo womchamo.
• Ukumunca okushaqisayo. Amanzi asebenza njengesihluthulelo sokushaqeka, evikela izitho zakho nezicubu zakho ngokusiza ukugcina ukuma kwamangqamuzana.

Umzimba wakho ulahlekelwa amanzi nsuku zonke ngenxa yezithukuthuku, umoya, umchamo nokuhamba kwamathumbu. Lokhu kwaziwa njengokuphuma kwamanzi.

Uma ungathathi amanzi anele usuku lonke ukwenza lokhu kulahleka, kungaholela ekuphelelweni amanzi emzimbeni, okuhambisana nemiphumela eminingi emibi yezempilo ().

Lolu hlelo lwaziwa ngokuthi ibhalansi yamanzi futhi luchaza ukuthi okokufaka amanzi kufanele kulingane nokukhishwa kwamanzi ukugwema ukuphelelwa amandla ().

Amanzi ayisakhi somzimba esibalulekile, futhi zonke izitho nezicubu emzimbeni wakho kuncike kuwo ukuze usebenze. Njengoba umzimba wakho ulahlekelwa amanzi njalo, udinga ukunxephezela lokhu kulahlekelwa ukuze ugweme ukoma.

Izimangalo ezidumile mayelana nokuphuza amanzi esiswini esingenalutho

Abanye abantu bathi amanzi okuphuza okokuqala ekuseni anikezela ngezinzuzo zezempilo ngaphandle kwalabo abahlobene nokuwaphuza ngezinye izikhathi zosuku.

Nazi ezinye izimpikiswano ezithandwayo ngemuva kwalesi simangalo nokuthi isayensi ithini ngazo.

Isimangalo 1: Ukuphuza amanzi ngemuva nje kokuvuka kusiza ukuvuselela umzimba wakho emzimbeni

Ngenxa yokuthi umchamo uvame ukuba mnyama into yokuqala ekuseni, abantu abaningi bakholelwa ukuthi bavuka bengenamanzi ngenxa yokushoda kokungenwa ngamanzi ngesikhathi sokulala.

Kodwa-ke, lokhu kuyiqiniso elihhafu, njengoba umbala womchamo akusiyona inkomba ecacile yamazinga we-hydration.

Yize ucwaningo luthole ukuthi amasampula omchamo entweni yokuqala ekuseni agxilile - okuholela kumbala omnyama, ovame ukuthathwa njengophawu lokwehla emzimbeni - lawa masampuli ahluleka ukuthola umehluko esimweni se-hydration ().

Isifundo esisodwa kubantu abadala abangu-164 abaphilile sahlaziya ukuguquguquka kwamazinga we-hydration nokudla kwamanzi. Kunqume ukuthi ukungena kwamanzi bekuphakeme emahoreni ayisithupha okuqala ngemuva kokuvuka. Noma kunjalo, amazinga abo e-hydration awakhombisanga lokhu kukhuphuka kokungeniswa kwamanzi ().

Yize babenomchamo onombala okhanyayo, babengenawo amanzi amaningi kahle. Lokho kungenxa yokuthi ukufakwa kwamanzi amakhulu kunganciphisa umchamo, kuwenze ube ngumbala okhanyayo noma obala ngokwengeziwe - noma ngabe ukuphelelwa amanzi emzimbeni kukhona (,).

Ngakolunye uhlangothi, umbala omnyama womchamo wakho wasekuseni akusona isibonakaliso sokuphela kwamanzi. Kumnyama nje ngoba awuzange udle noma yikuphi uketshezi ngobusuku obubodwa.

Lapho umzimba wakho uhlangabezana nokusilela kwamanzi, usebenzisa umuzwa wokoma ukuqinisekisa ukuthi uvuselela amanzi. Lo muzwa usebenza ngokulinganayo kulo lonke usuku ().

Isimangalo 2: Ingilazi yamanzi ngaphambi kokudla kwasekuseni inciphisa ukudla kwakho ikhalori usuku lonke

Ubufakazi bukhombisa ukuthi ukusetshenziswa kwamanzi okuphezulu kusiza ukunciphisa ukudla kwakho kwekhalori nsuku zonke, njengoba kukhulisa imizwa yakho yokugcwala (,, 8).

Ngenkathi amanzi engakwenza uzizwe ugcwele ngokwengeziwe, lo mphumela awusebenzi kuphela emanzini okuphuza ngaphambi kokudla kwasekuseni - noma nabantu abaningi.

Olunye ucwaningo luthole ukuthi amanzi okuphuza ngaphambi kokudla kwasekuseni anciphise ukungena kwekhalori esidlweni esilandelayo ngo-13%. Yize, olunye ucwaningo lubone imiphumela efanayo lapho abahlanganyeli bephuza amanzi imizuzu engama-30 ngaphambi kwesidlo sasemini (,).

Lokho kusho ukuthi, zombili lezi zifundo zaphetha ngokuthi amandla wamanzi okunciphisa ukudla kwekhalori esidlweni esalandela ayesebenza kuphela kubantu abadala asebekhulile - hhayi kwabancane.

Ngenkathi ukuphuza amanzi ngaphambi kokudla kungahle kunganciphisi kakhulu ukungena kwekhalori kubantu abasha, ukwenza kanjalo kusabasiza ukuthi bahlale benamanzi afanele.

Isimangalo 3: Ukuphuza amanzi ekuseni kwandisa ukuncipha

Ubudlelwano obuphakathi kwamanzi nokulahleka kwesisindo ngokwengxenye kubangelwa umphumela wayo we-thermogenic, obhekisa emandleni adingekayo ukufudumeza amanzi abandayo emgudwini wokugaya ukudla ngemuva kokuwasebenzisa.

Ucwaningo lukhombisa ukuthi i-thermogenesis eyenziwe ngamanzi inamandla okwandisa isilinganiso somzimba somzimba ngo-24-30% kubantu abadala, futhi umphumela uhlala cishe imizuzu engama-60 (,, 13,).

Olunye ucwaningo luye futhi lwathola ukuthi ukukhuphula amanzi owaphuza nsuku zonke ngama-ounces angu-50 (1.5 litres) kuholele ekushiseni ama-calories angu-48. Ngaphezulu konyaka ongu-1, lokhu kushisa cishe amakholori angaphezulu ayi-17,000 ashile - noma cishe amakhilogremu ama-2,5 wamafutha ().

Yize lesi simangalo sibonakala sisekelwa ucwaningo lwesayensi, abukho ubufakazi obukhombisa ukuthi lo mphumela unqunyelwe emanzini adliwe into yokuqala ekuseni.

Isimangalo 4: Ukuphuza amanzi lapho uvuka kuthuthukisa ukusebenza kwengqondo

Ukwehla kwamanzi emzimbeni kuxhunyaniswe ngokuqinile nokwehla kokusebenza kwengqondo, okusho ukuthi ukuqeda imisebenzi, efana nokubamba ngekhanda noma ukufunda izinto ezintsha, kuba nzima kakhulu ().

Ucwaningo lukhombisa ukuthi ukwehla emzimbeni okuncane okuhambelana no-1-2% wesisindo somzimba kungathinta kabi ukuqapha, ukugxila, inkumbulo yesikhashana, nokusebenza komzimba (,,).

Ngakho-ke, abanye bathi uma ufuna ukuhlala phezulu kumdlalo wakho, kufanele uphuze ingilazi yamanzi lapho uvuka.

Kodwa-ke, imiphumela yokwehla kwamanzi emzimbeni okuncane ingaguqulwa ngokubuyisela kabusha uketshezi, futhi abukho ubufakazi obukhawulela izinzuzo zokuvuselelwa kabusha ekuseni ().

Isimangalo 5: Ukuphuza amanzi okokuqala ekuseni kusiza ‘ukuqeda ubuthi’ futhi kuthuthukise impilo yesikhumba

Enye inkolelo evamile ithi ukuphuza amanzi ekuseni kusiza umzimba wakho “ukukhipha ubuthi.”

Izinso zakho yizona ezilawula ngokuyinhloko ibhalansi yoketshezi, futhi zidinga amanzi ukuqeda imfucuza egazini lakho ().

Kodwa-ke, amandla ezinso akho okusula umzimba wakho ngento enikeziwe kunqunywa ukuthi ingakanani into ekhona, hhayi ngesilinganiso sakho samanzi noma sokuphuza ().

Uma into ikhona ngenani elikhulu kunezinso zakho ezingakwazi ukusingatha, zenza ukuthi kukhiqizwe ivolumu enkulu yomchamo. Lokhu kubizwa ngokuthi yi-osmotic diuresis futhi kwehlukile kwi-diuresis yamanzi, okwenzeka lapho uphuza amanzi amaningi ().

Kukhona nezinsolo zokuthi amanzi okuphuza akhulisa impilo yesikhumba. Njengoba kunikezwe ukuthi isikhumba sakho siqukethe cishe amanzi angama-30%, ukusiphuza ekuseni kucatshangwa ukuthi kunciphisa induna futhi kusinikeze ukubukeka okuswakeme.

Yize ukuphelelwa amanzi emzimbeni okukhulu kunganciphisa i-turgor yesikhumba futhi kubangele ukoma, kukhona ukungabikho kobufakazi obusekela lesi simangalo (,).

Isimangalo 6: Kuhle ukuphuza amanzi ashisayo ekuseni

Omunye umbono osabalele uphakamisa ukuthi ukhethe amanzi ashisayo noma afudumele kunamanzi abandayo lapho uvuka, ngoba angadambisa umzimba wakho.

Isibonelo, amanzi afudumele angazuzisa ukugaya ukudla kulabo abanenkinga yokudlulisa ukudla noketshezi besuka emphinjeni kuya esiswini sabo ().

Kodwa-ke, izifundo ezindala zithole ukuthi ukuphuza amanzi afudumele kungaphazamisa ukungena kwamanzi.

Olunye ucwaningo olunjalo lwalingisa uhambo olude lwasehlane futhi lwaphawula ukuthi abantu ababenikezwa amanzi ayengama-104 ° F (40 ° C) babephuza kancane kuwo, uma kuqhathaniswa nalabo ababenikezwa amanzi ayengu-59 ° F (15 ° C).

Njengoba kunikezwe izimo ezifana nogwadule, ukuncipha kokusetshenziswa kwamanzi kuholele ekulahlekelweni kwesisindo somzimba esingaba ngu-3% eqenjini lamanzi afudumele, okwenyuse ubungozi bokuphelelwa ngamanzi emzimbeni.

Ngokuphambene nalokho, labo abaphuza amanzi abandayo bakhuphule izinga labo lokudla nge-120%, behlisa ingozi yokuphelelwa amandla kwamanzi (19).

Isimangalo 7: Ingilazi yamanzi abandayo ekuseni gxuma-iqala imetabolism yakho

Abanye abantu bathi ingilazi yamanzi abandayo igxuma-iqala imetabolism yakho, yona ekusiza ulahlekelwe isisindo esithe xaxa.

Kodwa-ke, kubonakala kunempikiswano encane ezungeze lesi simangalo.

Yize ucwaningo olulodwa lukhombisile ukuthi amanzi okuphuza ku-37 ° F (3 ° C) abangele ukwanda okungu-5% enanini lamakhalori ashile, lokhu kuthathwe njengokukhuphuka okuncane, njengomphumela wamanzi abandayo ukuthi mangaki amakhalori owashisayo kulindeleke ukuthi phakama ().

Ngakho-ke, abacwaningi bangabaza amandla wamanzi abandayo okusiza ekwehliseni isisindo.

Ngaphezu kwalokho, olunye ucwaningo luhlaziye ukuthi ngabe umzimba uzoshisa amakholori angeziwe afudumeza amanzi afakiwe kusuka ku-59 ° F (15 ° C) kuye ku-98.6 ° F (37 ° C) ().

Kuphethe ngokuthi cishe u-40% womphumela we-thermogenic wokuphuza amanzi abandayo ubangelwa ukufudumeza amanzi kusuka ku-71.6 ° F kuya ku-98.6 ° F (22 ° C kuya ku-37 ° C) futhi kubalwa kuphela ama-calories ayi-9 ashile.

Ukuzimela kokushisa kwamanzi - babheka umphumela wawo ekuguqulweni komzimba njengobalulekile ().

Uma kukhulunywa ngokuthanda amanzi ashisayo noma abandayo kunenye, abukho ubufakazi obanele bokuqinisekisa noma ukwenqaba noma iyiphi inkolelo.

Amanzi okuphuza ahlinzeka ngezinzuzo eziningi zezempilo - noma ngabe kuyashisa noma kuyabanda. Kodwa-ke, ukukuphuza okokuqala ekuseni akubonakali kukhulisa imiphumela yayo yezempilo.

Okubalulekile

Amanzi abandakanyeka emisebenzini eminingana yomzimba, kufaka phakathi ukuphatha izakhamzimba kanye ne-oxygen kumaseli, ukulawula ukushisa komzimba, ukugcoba amalunga, nokuvikela izitho zakho nezicubu zakho.

Yize ungaphelelwa amanzi emzimbeni ngezikhathi ezithile usuku lonke, abukho ubufakazi obusekela umbono wamanzi okuphuza esiswini esingenalutho ukuze uzuze izinzuzo ezingeziwe.

Inqobo nje uma unxephezela ukulahleka kwamanzi emzimbeni wakho, akuwenzi mehluko omkhulu noma ngabe uqala usuku lwakho ngengilazi yamanzi noma uwaphuze nganoma yisiphi esinye isikhathi sosuku.

Vele uqiniseke ukuthi uhlala unamanzi okuphuza ngamanzi noma kunini lapho uzizwa womile.