Izinzuzo Zesayensi Ezisekelwa Ngamanzi Kakhukhunathi

-Delile

• Yini ngempela emanzini kakhukhunathi?
• Yiziphi izinzuzo zezempilo amanzi kakhukhunathi anazo?
• Ingabe amanzi kakhukhunathi ayasiza ngempela emva kokuzivocavoca?
• Buyekeza kwe-

Kukhona zonke izinhlobo zamanzi athuthukisiwe kulezi zinsuku, kodwa amanzi kakhukhunathi ayeyi-OG "amanzi anempilo." Uketshezi ngokushesha lwaba yisisekelo kuyo yonke indawo kusuka ezitolo zokudla ezempilo kuya kuma-studio okuzivocavoca umzimba (nakuma-IGs abagqugquzeli bokuqina), kepha kumnandi, ukunambitheka kwamantongomane akuwona wonke umuntu. Ingabe amaqiniso okudla asekela i-hype? Nakhu okudingeka ukwazi.

Yini ngempela emanzini kakhukhunathi?

Kuhle, kuqondile: Amanzi kakhukhunathi awuketshezi olucacile ngaphakathi kukakhukhunathi. Ngokuvamile uthola amanzi kakhukhunathi kusuka kukakhukhunathi omncane, oluhlaza — lawo avunwe enezinyanga ezinhlanu kuya kweziyisikhombisa ubudala, kuchaza uJosh Ax, DNM, CNS, DC, umsunguli we-Ancient Nutrition — uma kuqhathaniswa namakhukhunathi amadala, ansundu, angumthombo ongcono ubisi lukakhukhunathi.

I-FYI, ubisi lukakhukhunathi empeleni lwenziwa ngenhlanganisela yamanzi kakhukhunathi nokhukhunathi ogayiwe, kungeza uKacie Vavrek, RD, ingcweti yokudla engalaliswanga e-The Ohio State University Wexner Medical Center. Futhi ubisi lukakhukhunathi, olujiyile kunamanzi kakhukhunathi, luvame ukuba ngamafutha amaningi nama-calories.

Amanzi kakhukhunathi agcwele izakhamzimba futhi anama-calories aphansi, ngoba iningi lawo lingamanzi (cishe amaphesenti angama-95), kusho i-Ax. Inkomishi eyodwa yamanzi kakhukhunathi inamakhalori angaba ngu-46, cishe amagremu angu-3 efayibha, amagremu angu-11 kuya kwangu-12 kashukela wemvelo, nezinhlanganisela zezitshalo nama-electrolyte afana ne-potassium, i-sodium, i-magnesium, ne-phosphorus, kusho uVavrek. "Okuqukethwe yi-electrolyte kuncike ekuvuthweni kukakhukhunathi, ngakho-ke amanani emanzini kakhukhunathi angahluka," uyanezela. Kepha inezinga eliphezulu kakhulu le-potassium— "inkomishi eyodwa iqukethe cishe ama-milligram angama-600 noma amaphesenti ayi-12 wenani lakho lansuku zonke," kusho i-Ax.

Yiziphi izinzuzo zezempilo amanzi kakhukhunathi anazo?

Abantu bathanda ukukhipha amanzi kakhukhunathi njengesiphuzo sezokwelapha. Singaqinisekisa, kuhle impela kuwe: "I-Potassium, i-calcium, ne-magnesium (wonke ama-electrolyte) adlala indima ebalulekile ekusizeni ukugcina impilo yenhliziyo, isibindi nezinso, imisebenzi yokugaya ukudla, amazinga kashukela egazini anempilo, imisipha nemisebenzi yezinzwa, futhi ngaphezulu, "kusho i-Axe.

Amanzi kakhukhunathi aboniswa ukuthuthukisa umfutho wegazi we-systolic (inombolo ephakeme yokufundwa komfutho wegazi) kumaphesenti angu-71 abahlanganyeli esifundweni esisodwa; lokho kungabangelwa amazinga aphezulu e-potassium, "okusiza ukulwa nemiphumela yokunyusa umfutho wegazi we-sodium," kusho uVavrek.

Ngokusobala, umfutho wegazi ophansi unganciphisa ingozi yesifo senhliziyo, kodwa kunezinye izakhi zamanzi kakhukhunathi ezinganciphisa lawo mandla. "Amanzi kakhukhunathi asiza ukunciphisa amazinga e-cholesterol aphelele ne-triglyceride," kusho i-Ax. "Futhi okuqukethwe kwayo kwe-magnesium kubonakala sengathi kuholela ekuthuthukisweni kwamazinga kashukela egazini nokunciphisa ukucindezeleka kwe-oxidative, okuhambisana nesifo somzimba / isifo sikashukela." (Okuhlobene: Izinzuzo zeMagnesium nokuthi Ungakuthola Kanjani Ekudleni Kwakho)

Futhi-ke kukhona amandla ayo we-antioxidant. “Siyazi ukuthi ‘inyama’ kakhukhunathi iqukethe ama-amino acid kanye nezingxenyana zamaprotheni ezinemiphumela yokulwa ne-antioxidant, njenge-albumin, i-globulin, i-prolamine, i-glutelin-1, ne-glutelin-2,” kusho u-Axe. "Futhi izifundo zigxile kokuqukethwe kwama-cytokinins, noma ama-hormone ezitshalo aqhamuka ngokwemvelo angasiza ukunciphisa ukukhula kwamangqamuzana omdlavuza, asikisela ukuthi amanzi kakhukhunathi angaqukatha ezinye izinto ezilwa nokuvuvukala ngisho nezokulwa nomdlavuza."

Intengo yamanzi kakhukhunathi ivamise ukukhombisa ukuthi yizakhiwo "zemilingo", kepha ucwaningo oluningi mayelana namandla we-antioxidant wamanzi kakhukhunathi lwenziwe ezilwaneni, ngakho-ke "kudingeka olunye ucwaningo ukuze kuqinisekiswe," kusho uVavrek. Futhi, ngokubaluleka kwakho, ungathola futhi izinzuzo eziningi zokudla okunempilo kwamanzi kakhukhunathi ekudleni okunempilo, okulinganiselayo. (Okuhlobene: Le mikhiqizo emisha iguqula amanzi ayisisekelo abe yisiphuzo sempilo esimnandi)

Ingabe amanzi kakhukhunathi ayasiza ngempela emva kokuzivocavoca?

Kungenzeka ukuthi uke wezwa amanzi kakhukhunathi ebizwa ngokuthi "isiphuzo sezemidlalo semvelo." Akukhona nje ukuthi inamakholori ambalwa kuneziphuzo eziningi zezemidlalo, kodwa futhi ngokwemvelo igcwele ama-electrolyte. "Kudingeka ama-electrolyte ukugcina umthamo wegazi ojwayelekile nokuvikela ukuphelelwa amandla kwamanzi, futhi angasiza ekwehliseni ukukhathala, ingcindezi, ukuqina kwemisipha nokungalulami kahle ekuzivocavoca umzimba," kusho u-Ax. Ngakho-ke, ukhukhunathi ungasiza ekuvimbeleni izimpawu eziboshelwe ekuphelelweni amanzi emzimbeni okubangelwa ukulahlekelwa kwamanzi noma i-electrolyte, njengokukhathala, ukucasuka, ukudideka nokoma okukhulu, uyanezela.

Olunye ucwaningo luye lwathola ukuthi amanzi kakhukhunathi abuyisele i-hydration ngemva kokuzivocavoca kangcono kunamanzi futhi alingana neziphuzo zezemidlalo eziphezulu ze-electrolyte, kodwa olunye ucwaningo lwathola ukuthi amanzi kakhukhunathi angabangela ukuqunjelwa kanye nezinkinga zesisu ngenxa yezibalo eziphezulu ze-electrolyte. (Okuhlobene: Ungahlala Kanjani Umanzi Lapho Uqeqeshelwa Umjaho Wokukhuthazela)

Ngenkathi amanzi kakhukhunathi engaba yindlela enhle yokuvuselela amanzi emzimbeni wakho, khumbula ukuthi "okuqukethwe i-electrolyte kwamanzi kakhukhunathi kuyahlukahluka kakhulu phakathi nokuvuthwa kukakhukhunathi," kusho uVavrek. "Amanzi kakhukhunathi nawo aphansi nge-sodium noshukela kunabasubathi abadinga ukululama nokubuyiselwa amanzi emzimbeni ngemuva kokuzivocavoca." (Okuhlobene: Ukudla Okuhamba phambili Okufanele Ukudla Ngaphambi Nangemva Kokuzivocavoca Kwakho)

Ngamanye amagama, ungathembeli emanzini kakhukhunathi wedwa ukubuyisela amazinga akho we-electrolyte ngemuva kokuzivocavoca. Kufanele ufake uphethiloli ngemuva kokuzivocavoca nge-snack yokuthola kabusha amaprotheni, ama-carbs ayinkimbinkimbi, namafutha anempilo, okuzosiza ukubuyisa amazinga akho wamandla abuyele kokujwayelekile futhi alungise wonke lowo msipha osanda kuwufaka ku-wringer.

Buyekeza kwe-