Ingabe Amanzi Elamula Akusiza Ukwehlisa Isisindo?

-Delile

• Amanzi kalamula aphansi kumakhalori
• Kungakugcina Unamanzi
• Ukuphuza Amanzi Elamula Kungakhulisa Umzimba
• Amanzi Elamula Angakwenza Uzizwe Ugcwele
• Kungakhuphula Ukuncipha Kwesisindo
• Amanzi Elamula Akuwona Angcono Ngokudingekile Kunamanzi Ajwayelekile
• Ungaphuza Kanjani Amanzi Amalamula
• Okusemqoka

Amanzi kalamula isiphuzo esenziwe ngamanzi ahlanganiswe nejusi kalamula entsha. Kungajatshulelwa noma kushisa noma kubanda.

Lolu hlobo lwamanzi luvame ukubizwa ukuthi lunezinzuzo ezahlukahlukene zezempilo, kufaka phakathi ukwenza ngcono ukugaya, ukukhulisa ukugxila nokukhuphula amazinga wamandla.

Kuthiwa futhi isiza ukukhuthaza ukuncipha komzimba futhi iyingxenye edumile yokudla okuningi.

Amanzi kalamula aphansi kumakhalori

Amanzi kalamula ngokuvamile isiphuzo esinekhalori eliphansi kakhulu.

Uma ucabanga ukuthi ukhama ujusi usuka engxenyeni kalamula ungene emanzini, ingilazi ngayinye yamanzi kalamula izoqukatha amakhalori ayisithupha (1).

Ngalesi sizathu, uma ushintsha iziphuzo ezinama-khalori aphezulu njengejusi lewolintshi nesoda ukuthola amanzi kalamula, khona-ke lokhu kungaba yindlela enhle kakhulu yokusika ama-calories nokusiza ekwehliseni isisindo.

Isibonelo, inkomishi eyodwa yejusi lewolintshi (237 ml) iqukethe ama-calories ayi-110, kuthi ibhodlela lesoda elingu-16-ounce (0.49-litre) liqukethe ama-calories ayi-182 (2, 3).

Ukushintsha okunye nje kwalezi ziphuzo ngosuku ngengilazi yamanzi kalamula kunganciphisa ukudla kwekhalori nsuku zonke ngama-calories ayi-100-200.

Obunye ubufakazi buze buveze ukuthi ukuphuza iziphuzo ezinekhalori eliphansi ngokudla kunganciphisa inani lamakhalori asetshenzisiwe esidlweni.

Kokunye ukuhlola, abesifazane abangama-44 badle isidlo sasemini ngesiphuzo esine-calories noma esisodwa ebesingenaso. Abaphenyi babe sebekala amakhalori asetshenzisiwe.

Bathola ukuthi ukuphuza iziphuzo eziqukethe ikhalori ezifana noshukela oswidi oswidi, ubisi nejusi ngokudla akubenzanga abantu banxephezele ngokudla kancane. Esikhundleni salokho, amakhalori aphelele asetshenzisiwe akhuphukile, ngenxa yamakhalori asesiphuzweni ().

Yize amanzi kalamula engenawo amakhalori, aphansi ngokwanele kuma-calories ukuthi angaveza umphumela ofanayo futhi asize ukwehlisa ukudla kwekhalori.

Amanzi kalamula anama-calories aphansi. Ukuphuza esikhundleni seziphuzo ezinekhalori ephezulu kungasiza ekunciphiseni isisindo.

Kungakugcina Unamanzi

Ukusuka ekuphatheni izakhamzimba kuya kumaseli ukuhambisa imfucuza ngaphandle komzimba, ukuphuza amanzi anele ukuze uhlale unamanzi kuyinto ebaluleke kakhulu empilweni.

Ukugcina i-hydration eyanele kubalulekile kuyo yonke into kusuka ekulawuleni ukushisa komzimba kuye ekuthuthukiseni ukusebenza komzimba ().

Obunye ubufakazi buphakamisa nokuthi ukuhlala u-hydrated kungasiza ekwehliseni isisindo.

Ucwaningo lukhombisa ukuthi ukwanda kwe-hydration kungakhuphula ukonakala kwamafutha futhi kuthuthukise ukulahleka kwamafutha ().

Ukuhlala unamanzi amaningi kungasiza futhi ekunciphiseni ukugcinwa kwamanzi, okungadala izimpawu ezifana nokuqunjelwa, ukukhukhumala nokuzuza kwesisindo ().

Njengoba iningi lamanzi kalamula lakhiwe ngamanzi, lingasiza ekugcineni i-hydration eyanele.

Ukuphuza amanzi kalamula kungakusiza ukuthi uhlale u-hydrated, okunciphisa ukugcinwa kwamanzi futhi kungakhuphula ukulahleka kwamafutha.

Ukuphuza Amanzi Elamula Kungakhulisa Umzimba

Ucwaningo lukhombisa ukuthi ukuphuza amanzi anele kungasiza ekwandiseni imetabolism yakho.

Abaphenyi basikisela ukuthi i-hydration enhle ithuthukisa ukusebenza kwe-mitochondria, uhlobo lwe-organelle etholakala kumaseli asiza ukukhiqiza amandla omzimba ().

Lokhu kuholela ekwandeni kwe-metabolism, okungaholela ekulahlekelweni kwesisindo okulandelayo.

Amanzi okuphuza akhonjisiwe futhi ukuthi akhulisa imetabolism ngokunciphisa i-thermogenesis, inqubo yokunciphisa umzimba lapho amakhalori ashiswa khona ukukhiqiza ukushisa.

Kwesinye isifundo, ababambiqhaza abayi-14 baphuza ama-ounces angu-16.9 (0.5 litres) amanzi. Amanzi okuphuza atholakele ukukhuphula isilinganiso sabo semethamo ngo-30% imizuzu engama-30-40 ().

Olunye ucwaningo lubheke imiphumela yamanzi okuphuza ezinganeni ezingama-21 ezikhuluphele ngokweqile. Ukuphuza ama-ounces angu-0.3 wamanzi ngamakhilogremu angu-2.2 esisindo somzimba (10 ml / kg) kukhulise imetabolism nge-25% emangazayo imizuzu engama-40 ().

Ukucwaninga ngamanzi kalamula ngokukhethekile kunqunyelwe. Kodwa-ke, ngoba amanzi ayisithako esiyinhloko, kungenzeka ukuthi aphethe izinzuzo ezifanayo zokukhulisa umzimba njengamanzi ajwayelekile.

Ucwaningo lukhombisa ukuthi amanzi okuphuza angakhuphula imetabolism ngokuthuthukisa ukusebenza kwe-mitochondrial nokunciphisa i-thermogenesis.

Amanzi Elamula Angakwenza Uzizwe Ugcwele

Amanzi okuphuza avame ukunconywa njengengxenye eyisisekelo yanoma iluphi uhlobo lwemithi yokwehlisa isisindo, njengoba ingakhuthaza ukusutha nokugcwala ngaphandle kokungeza ama-calories.

Ucwaningo lwango-2008 lubheke imiphumela yamanzi ekutholeni ikhalori kubantu abadala abangama-24 abakhuluphele ngokweqile nabakhuluphele ngokweqile.

Ucwaningo luveze ukuthi ukuphuza ama-ounces angu-16.9 (0.5 litres) wamanzi ngaphambi kokudla kwasekuseni kunciphise inani lama-calories asetshenziswe esidlweni ngo-13% ().

Olunye ucwaningo luthole ukuthi ukuphuza amanzi ngesidlo kunciphisa indlala nokwanda kokusutha ngesikhathi sokudla ().

Ngoba amanzi kalamula aphansi ngama-calories futhi angakhuthaza ukugcwala ngendlela efanayo namanzi ajwayelekile, kungaba yindlela ephumelelayo yokusiza ukunciphisa ukudla kwekhalori.

Amanzi ajwayelekile namanzi kalamula angasiza ukukhuthaza ukusutha nokugcwala, okunganciphisa ukudla kwekhalori futhi kuholele ekunciphiseni isisindo.

Kungakhuphula Ukuncipha Kwesisindo

Ngenxa yemiphumela yayo engahle ibe yinzuzo kumetabolism, ukusutha kanye ne-hydration, obunye ubufakazi bubonisa ukuthi amanzi (kufaka phakathi amanzi kalamula) angakhuphula ukulahleka kwesisindo.

Kwesinye isifundo, abantu abadala abangama-48 babelwa izidlo ezimbili: ukudla okunama-kilojoule amancane anama-16.9 oz (0.5 litres) wamanzi ngaphambi kokudla ngakunye noma ukudla okunekhalori elincane elingenamanzi ngaphambi kokudla.

Ekupheleni kocwaningo lwamaviki awu-12, ababambiqhaza eqenjini lamanzi belahlekelwe isisindo esingaphezulu kwama-44% kunababambiqhaza eqenjini elingewona amanzi ().

Olunye ucwaningo lukhombisa ukuthi ukwanda kokungenwa kwamanzi kungasiza ekuvuseleleni ukwehla kwesisindo, ngaphandle kokudla noma ngokuzivocavoca umzimba.

Ucwaningo lwango-2009 lwalinganisa ukuphuza amanzi kubantu besifazane abakhuluphele abangu-173. Kutholile ukuthi ukuphuza kakhulu amanzi kuhlotshaniswa nokulahleka okukhulu kwesisindo somzimba namafutha ngokuhamba kwesikhathi, kungakhathalekile ukuthi udla ini noma usebenza kanjani ().

Yize lezi zifundo zigxila ngqo emanzini ajwayelekile, imiphumela efanayo kungenzeka isebenze nakumanzi kalamula.

Olunye ucwaningo lukhombisa ukuthi ukuphuza amanzi ajwayelekile noma amanzi kalamula kungakhuphula ukulahleka kwesisindo, kungakhathalekile ukuthi udlani noma uzivocavoca kanjani umzimba.

Amanzi Elamula Akuwona Angcono Ngokudingekile Kunamanzi Ajwayelekile

Amanzi kalamula eza nezinzuzo eziningi ezingaba khona, kusukela ekukhuthazeni i-hydration kuya ekwandiseni ukusutha.

Kodwa-ke, kubalulekile ukuthi wazi ukuthi lezi zinzuzo zonke zivela kwisithako sayo esiyinhloko - amanzi.

Amanzi kalamula aqukethe izakhamzimba ezengeziwe ezivela kujusi kalamula, njengevithamini C nama-antioxidants, kepha lokhu akunakwenzeka ukuthi kube nomthelela esilinganisweni sakho.

Ngokwengeziwe, umphumela we-alkalizing wejusi kalamula awunamphumela ocacile esisindweni.

Konke okushiwoyo, amanzi kalamula angaba nezinzuzo ezithile zokuvimbela amatshe ezinso, ngenxa yama-asidi aqukethe (,,)

Amanzi kalamula angasiza ekunciphiseni isisindo, kepha awanazinzuzo ezingeziwe ngaphezu kwamanzi ajwayelekile.

Ungaphuza Kanjani Amanzi Amalamula

Amanzi kalamula isiphuzo esenziwe ngokwezifiso kakhulu futhi angenzelwa ukususelwa kokuthandayo.

Izindlela zokupheka zivame ukubiza ujusi okungenani uhhafu kalamula oxutshwe nengilazi yamanzi. Ukuze ungeze ukunambitheka okwengeziwe, zama ukungeza kwezinye izithako ezimbalwa.

Amaqabunga ambalwa e-mint amasha noma ukufafaza kwe-turmeric kuyizindlela ezimnandi nezinempilo zokunonga ingilazi yamanzi kalamula.

Abantu abaningi bakhetha ukuqala usuku lwabo ngengilazi eqabulayo yamanzi kalamula, kepha ingajatshulwa nganoma yisiphi isikhathi sosuku.

Ingaphinde isetshenziswe ishisa, njengetiye, noma ngezingcezu ezimbalwa zeqhwa ezingezelwe isiphuzo esipholile nesikhuthazayo.

Ngaphandle kwezinsolo zokuthi amanzi kalamula anezinzuzo ezinkulu lapho edliwa emazingeni athile okushisa, abukho ubufakazi obuncane bokuxhasa ukuthi kuyawenza umehluko.

Amanzi kalamula angenziwa ngezifiso ngokususelwa kokuthandayo, futhi angajatshulelwa kushisa noma kubanda nganoma yisiphi isikhathi sosuku.

Okusemqoka

Amanzi kalamula angakhuthaza ukugcwala, ukusekela ukufuthwa, kukhulise imetabolism futhi kwandise ukuncipha.

Kodwa-ke, amanzi kalamula angcono kunamanzi ajwayelekile uma kukhulunywa ngokulahlekelwa ngamafutha.

Uma kushiwo lokho, kumnandi, kulula ukwenza futhi kungasetshenziswa njengokufaka esikhundleni sekhalori eliphansi iziphuzo ezinekhalori eliphakeme.

Ngale ndlela, kungasiza ukukhuthaza ukulahleka kwesisindo nokuthuthukisa impilo.