Izindlela eziyi-12 ezilula zokuphuza amanzi amaningi

-Delile

• 1. Qonda izidingo zakho zoketshezi
• 2. Zibekele umgomo wansuku zonke
• 3. Gcina ibhodlela lamanzi elingasebenziseka nawe
• 4. Setha izikhumbuzi
• 5. Faka ezinye iziphuzo ngamanzi
• 6. Phuza ingilazi eyodwa yamanzi ngaphambi kokudla ngakunye
• 7. Thola isihlungi samanzi
• 8. Nambitha amanzi akho
• 9. Phuza ingilazi eyodwa yamanzi ngehora emsebenzini
• 10. Sip usuku lonke
• 11. Yidla ukudla okuningi okunamanzi amaningi
• 12. Phuza ingilazi eyodwa yamanzi lapho uvuka naphambi kokulala
• Okubalulekile

Umzimba wakho ungamanzi angama-70%, futhi ukuphuza ngokwanele kuwo kubalulekile empilweni enhle (1).

Amanzi adlala izindima eziningi emzimbeni wakho, kufaka phakathi ukugcina ibhalansi ye-electrolyte nomfutho wegazi, amalunga okugcoba, ukulawula ukushisa komzimba, nokukhuthaza impilo yeseli (1,).

Yize wonke umuntu azi ukuthi kubalulekile ukuhlala unamanzi amaningi, ukwenza kanjalo kungaba nzima kwesinye isikhathi.

Nazi izindlela eziyi-12 ezilula zokuphuza amanzi amaningi.

1. Qonda izidingo zakho zoketshezi

Ngaphambi kokuba uthathe isinqumo sokuphuza amanzi amaningi, kufanele uqonde izidingo zoketshezi lomzimba wakho.

Isincomo esijwayelekile sokudla amanzi nsuku zonke ngama-ounces angama-64 (1,920 ml), noma izinkomishi eziyi-8, kepha lokhu akusekelwe kusayensi ().

INational Academy of Medicine (NAM) incoma ukuthi abesilisa badle ama-ounces ayi-125 (3,700 ml) nabesifazane cishe ama-ounces angama-90 (2,700 ml) ketshezi ngosuku, kufaka phakathi uketshezi oluvela emanzini, ezinye iziphuzo, kanye nokudla (4).

Kodwa-ke, i-NAM iyavuma ukuthi akukuhle ukwenza izincomo ezibanzi mayelana nezidingo zoketshezi, njengoba kuncike ezingeni lomsebenzi wakho, indawo, isimo sempilo yakho, nokuningi ().

Kwabaningi, ukuphuza nje ukomisa ukoma kwakho kuzoqinisekisa ukuthi uhlangabezana nezidingo zakho zoketshezi. Noma kunjalo, ungadinga uketshezi oluthe xaxa uma uzivocavoca njalo, usebenza ngaphandle, noma uhlala endaweni eshisayo ().

2. Zibekele umgomo wansuku zonke

Ukubeka umgomo wokungenisa amanzi nsuku zonke kungakusiza ukuthi uphuze amanzi amaningi.

Isenzo sokubeka umgomo singakhuthaza futhi kukwenze ube namathuba amaningi okwenza izinguquko ezinhle eziyohlala ().

Ukuze isebenze, imigomo kufanele ibe yi-SMART, okuyisichazamazwi salezi zindlela ezilandelayo ():

• Ngokuqondile
• Iyalinganiswa
• Kuyatholakala
• Kuyiqiniso
• Isikhathi esibekelwe

Isibonelo, umgomo owodwa wokusetshenziswa kwamanzi we-SMART kungaba ukuphuza ama-ounces angama-32 (960 ml) amanzi ngosuku.

Kungasiza futhi ukurekhoda inqubekelaphambili yakho, engakugcina uzimisele ukufeza inhloso yakho - futhi ukwenze umkhuba.

3. Gcina ibhodlela lamanzi elingasebenziseka nawe

Ukugcina ibhodlela lamanzi usuku lonke kungakusiza ukuthi uphuze amanzi amaningi.

Lapho unebhodlela lamanzi elingavuseleleka, ungakwazi ukuphuza amanzi kalula kunoma isiphi isimo, noma ngabe wenza okuthile, uyahamba, noma usekhaya, emsebenzini noma esikoleni.

Ukugcina ibhodlela lamanzi kusengasebenza futhi njengesikhumbuzo sokubuka ukuphuza amanzi amaningi. Uma ubona ibhodlela etafuleni noma etafuleni lakho, uzokhunjuzwa njalo ukuthi uphuze okuningi.

Futhi, kungcono imvelo kunokuthembela kumabhodlela amanzi epulasitiki asetshenziswa kanye.

4. Setha izikhumbuzi

Futhi ungasetha izikhumbuzi zokuphuza amanzi amaningi usebenzisa uhlelo lokusebenza noma i-alamu eku-smartphone yakho noma ku-smartwatch.

Isibonelo, zama ukusetha isikhumbuzi sokuphuza amanzi kancane njalo ngemizuzu engama-30, noma usethe isikhumbuzi sokuqeda ukuphuza ingilazi yakho yamanje yamanzi bese uyigcwalisa njalo ngehora.

Lezi zikhumbuzi zingakusiza ukuthi wandise ukungenisa kwakho amanzi, ikakhulukazi uma ulwa nokuba ukhohlwa noma umatasa kakhulu ukuthi ungaphuza.

5. Faka ezinye iziphuzo ngamanzi

Enye indlela yokuphuza amanzi amaningi - nokukhulisa impilo yakho nokunciphisa ukudla kwakho ikhalori - ukufaka ezinye iziphuzo, ezinjengesoda neziphuzo zezemidlalo, ngamanzi.

Lezi ziphuzo zivame ukugcwala ushukela ongeziwe, ongaba yingozi enkulu empilweni yakho.

Ukuze ube nempilo enhle, nciphisa isilinganiso osushukela esingeziwe sibe ngaphansi kuka-5% wekhalori oyidlile. Inkomishi eyodwa kuphela engama-ounce ayi-240 ml (240 ml) ngosuku ingadlula lo mkhawulo ().

Ukudla okunoshukela owengeziwe kuxhunyaniswe nokukhuluphala nezinye izimo ezifana nohlobo 2 sikashukela nesifo senhliziyo (,,).

Ngaphezu kwalokho, ukufaka ezinye iziphuzo ezinoshukela ngamanzi kuyindlela elula futhi eshibhile yokusika ama-calories, okungakusiza wehlise isisindo.

6. Phuza ingilazi eyodwa yamanzi ngaphambi kokudla ngakunye

Enye indlela elula yokwengeza ukungena kwakho emanzini ukwenza umkhuba ukuphuza ingilazi eyodwa yamanzi ngaphambi kokudla ngakunye.

Uma udla izidlo ezi-3 ngosuku, lokhu kungeza izinkomishi ezi-3 (ama-720 ml) ezengeziwe ekuphuzeni kwakho amanzi nsuku zonke.

Ngaphezu kwalokho, kwesinye isikhathi umzimba wakho ungaphutha imizwa yokoma kwendlala. Ukuphuza ingilazi yamanzi ngaphambi kokudla kungakusiza ubone ukuthi uzizwa ulambile ngokweqiniso ().

Ngaphezu kwalokho, uma uzama ukunciphisa isisindo, ukuphuza ingilazi yamanzi kungakusiza ukuthi udle ama-calories ambalwa esidlweni esilandelayo (,).

7. Thola isihlungi samanzi

EMelika, amanzi amaningi ompompi aphephile ukuwaphuza. Kodwa-ke, uma unokukhathazeka ngekhwalithi noma ukuphepha kwamanzi akho ompompi, cabanga ukuthenga isihlungi samanzi.

Kukhona isihlungi cishe sonke isabelomali, kusuka ezinhlelweni zokuhlunga amanzi ezibiza indlu yonke kuya emiphakathini yokuhlunga amanzi engabizi.

Ngaphezu kwalokho, ukuhlunga amanzi akho kungathuthukisa ukunambitheka.

Izihlungi zamanzi zokukhomba, ezifana nemiphanda yokuhlunga amanzi noma okokuhlunga okunamathisela ngqo ompompi, kunganciphisa amazinga amabhaktheriya atholakala emanzini, ukuhola, ne-arsenic emanzini kampompi angcolile abe ngamazinga aphephile (,,).

Ukusebenzisa isihlungi samanzi nakho kubiza kancane futhi kubiza kakhulu i-eco-friendly kunokuthenga amanzi asemabhodleleni, okuvame ukuthi angahlukile kunamanzi ompompi ().

8. Nambitha amanzi akho

Uma ungathandi ukunambitheka kwamanzi, noma udinga nje ukunambitheka okuthile ukukusiza uphuze okuningi, unokukhetha okuningi.

Ukusebenzisa ibhodlela lamanzi elingabizi kakhulu lezithelo kungenye yezindlela ezinempilo.

Izinhlanganisela zezithelo ezithandwayo ongazisebenzisa ebhodleleni elingenayo yi-cucumber-lime, ulamula kanye ne-sitrobheli-kiwi. Noma, ungasebenzisa noma iyiphi inhlanganisela yezithelo evumelana nokunambitheka kwakho.

Ungathenga futhi izithuthukisi zamanzi nge-powder noma ifomu eliwuketshezi ukufaka emanzini akho, kepha qaphela ukuthi eminingi yale mikhiqizo iqukethe ushukela, okokunandisa okokuzenzela, noma ezinye izithasiselo ezingalimaza impilo yakho.

9. Phuza ingilazi eyodwa yamanzi ngehora emsebenzini

Uma usebenza usuku olujwayelekile lwamahora ayisishiyagalombili okusebenza, ukuphuza ingilazi yamanzi njalo ngehora osebenza kulo kunezela izinkomishi ezifika ku-8 (1,920 ml) ekudleni kwakho amanzi nsuku zonke.

Gcwalisa inkomishi yakho ngokushesha nje lapho ufika emsebenzini, futhi phezulu njalo ehoreni, mane uphuze amanzi asele bese ugcwalisa futhi.

Le ndlela izogcina ukungenisa kwakho amanzi kungaguquguquki kulo lonke usuku lwakho lokusebenza.

10. Sip usuku lonke

Ukuhambisa emanzini ngokungaguquguquki usuku lonke kungenye indlela elula yokukusiza uhlangabezane nezinhloso zakho zoketshezi.

Ukuthola ukuphuza amanzi ngokungaguquguquki phakathi nosuku lwakho kuzogcina umlomo wakho ungomi futhi kungasiza nokugcina umoya wakho uvuselele (,).

Gcina ingilazi yamanzi noma ibhodlela elisebenzisekayo eduze naphakathi komugqa wakho wokubuka ukuze ube nesikhumbuzi sokubuka njalo sokuphuza.

11. Yidla ukudla okuningi okunamanzi amaningi

Enye indlela elula yokuthola amanzi amaningi ukudla ukudla okuningi okunamanzi amaningi.

Izithelo nemifino ephezulu kakhulu emanzini ifaka phakathi (,,,,,,,):

• Ulethisi: 96% wamanzi
• Isilimo esidliwayo esinamagatsha anamanzi: 95% wamanzi
• Zucchini: 95% wamanzi
• Iklabishi: Amaphesenti angama-92 wamanzi
• Ikhabe: Amanzi angama-91%
• Ikhathalophu: Amanzi angama-90%
• Ikhabe lezinyosi: Amanzi angama-90%

Ngaphezu kokuqukethwe kwayo okuphezulu ketshezi, lezi zithelo nemifino zigcwele amavithamini, amaminerali, nama-antioxidants akhuthaza impilo yakho yonke.

12. Phuza ingilazi eyodwa yamanzi lapho uvuka naphambi kokulala

Indlela elula yokukhuphula amanzi owaphuzayo ukuphuza ingilazi eyodwa lapho uvuka nenye ngaphambi kokulala.

Ingilazi yamanzi abandayo ekuseni ingakusiza ukuvusa futhi ikhulise ukuqaphela kwakho ().

Futhi, ukuphuza amanzi ngaphambi kokulala kungakugcina uvuka ngomlomo owomile nangomphefumulo onukayo (,).

Okubalulekile

Ukuthola amanzi anele kubalulekile empilweni enhle.

I-National Academy of Medicine ilinganisela ukuthi abantu abaningi badinga ama-ounces angama-90-125 (2,700-3,700 ml) oketshezi ngosuku, kufaka phakathi uketshezi oluvela emanzini, ezinye iziphuzo, kanye nokudla.

Kodwa-ke, kungaba nzima ukuphuza amanzi ngokujwayelekile, ikakhulukazi uma umatasa, ukhohlwa njalo ukuphuza, noma ungathandi ukunambitheka kwamanzi.

Ukukhetha kulezi zeluleko ezilula eziyi-12 kungakusiza ukukhuphula ukungenisa kwakho amanzi nsuku zonke.