Into Engu-1 Ongayenza Ukunciphisa Ukuzuza Kwesisindo Seholide

-Delile

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Uma singena enkathini yokunikeza isikali eyaziwa ngokuthi i-Thanksgiving kuya kuNcibijane, umqondo ojwayelekile uwukukhulisa ukujima, ukunciphisa ama-calories, nokunamathela kuma-crudités emaphathini ukuze ubalekele lawo maphawundi eholide engeziwe. Kepha ngubani empeleni kwenza lokho?

Kulo nyaka, yiba nesibindi sokuhluka: Esikhundleni sokufuna izinto ezingekho ngokoqobo ngesikhathi esivele sinengcindezi, gxila kuphela enye into lokho kuzokusiza ubukeke ungcono, uzizwe ungalingwa ukudla kwephathi, ube namandla amaningi, futhi ukhanyise imizwa yakho. Impendulo ilula njengokuphuza amanzi amaningi.

"Amanzi okuphuza ayinhlamvu yesiliva yezinselelo eziningi esibhekana nazo ngamaholide," kusho isazi sezokudla uKate Geagan, uchwepheshe we-CamelBak hydration futhi ongumbhali we Go Green Get Lean. Iqiniso liwukuthi, asiyiniki i-H2O ikhredithi eyanele futhi ingaba nomthelela omkhulu enhlalakahleni yakho iyonke. Lapho amazinga wamanzi ehla emzimbeni wakho, noma angafika ku-2%, ungaqala ukubona eminye imiphumela engemihle, kusuka ekudleni ngokweqile nasekuzuzeni isisindo (ungahle wenze iphutha lokomela indlala), ukuqunjelwa (ukomisa amanzi emzimbeni kwandisa ukugcinwa koketshezi emzimbeni wakho), inkinga ngokugaya (kungaholela ekuqunjelweni), amandla aphansi, imizwa engemihle, ikhanda elibuhlungu, nomlomo owomile.

Ngisho noma ngabe usuzazi kahle izinzuzo zamanzi okuphuza, ukuphuza kwakho kusazokwehla. Ngezinyanga ezibandayo, maningi amathuba okuthi uphelelwe amanzi ngenxa yokuthi umzimba wakho awukhiphi umjuluko njengoba wenza esimweni sezulu esishisayo. Ekwindla nasebusika, isidingo sokuhlala sinamanzi asekhona, kepha kucashile nje kancane. Ngaphandle kokujuluka ukuqala impendulo yokoma, ungahle ungafuni amanzi, kusho u-Ivy Branin, udokotela we-naturopathic onomkhuba eNew York City.

Ukucindezeleka kwamaholide nakho kunomthelela ekuphelelweni kwamanzi emzimbeni, futhi ngokuphambene nalokho. "Uma usemodini yokulwa noma yokundiza futhi inhliziyo yakho ishaya ngokushesha, ulahlekelwa amanzi ngokushesha," kusho uGeagan. Ngakho-ke, ukucindezeleka kungaholela ekuphelelweni kwamanzi emzimbeni, uyachaza, okubangela ukuthi umthamo wegazi lakho wehle futhi uvumele i-hormone yokucindezeleka i-cortisol ibe nomthelela omkhulu ohlelweni lwakho.

Ngaleso sikhathi, umzimba wakho ubhekene nezidingo eziningi zokuncintisana, uzishaya indiva izimpawu zokoma, okwenza izinto zibe zimbi kakhulu. Bese kuthi ikhanda lingene ngenxa yokwehla kwevolumu yegazi lakho. Lokho kusho ukuthi kuncane igazi neoksijini okugeleza kuye ebuchosheni, kusho uBranin.

Ukwengeza, ukuphelelwa amanzi ngo-1% kungase kube nomthelela omubi esimweni sakho sengqondo nokugxilisa ingqondo, ikakhulukazi phakathi noma ngemva kokujima okulinganiselwe, ngokocwaningo lwabesifazane olushicilelwe ku Ijenali Yezokudla. Futhi ucwaningo emadodeni ephrintiwe ku Ijenali YaseBrithani Yezokudla ithole ukuthi ukoma emzimbeni kunciphise inkumbulo yokusebenza nokwanda kwengcindezi, ukukhathazeka nokukhathala.

Okubalulekile ukuthi ukuphuza i-H2O kungakugcwalisa ngokomqondo njengoba kwenza ngokomzimba. "Amanzi athuthukisa ukucutshungulwa kwamakhemikhali obuchopho, njenge-serotonin ne-dopamine. Siyazi ukuthi i-serotonin ephansi ingabangela ukukhathazeka, ukukhathazeka, ukucindezeleka, ukuqwasha kanye nezifiso zantambama nakusihlwa, kuyilapho i-dopamine encishisiwe ihlotshaniswa namandla aphansi nokugxila kabi, " kusho isazi semizwa yokudla nesazi sokudla esiqinisekisiwe uTrudy Scott, umbhali we Isixazululo Sokudla Se-Antianxiety. "Ngakho-ke amanzi okuphuza angakunika umfutho owudinga kakhulu futhi aholele ekudleni ngokweqile kokuzothathwa," uyanezela. Faka amandla kulezi zinsuku ezinzima ngokuhlala umanzi, futhi ngeke udinge u-3 p.m. i-vanilla latte (ibhonasi: ama-calories angama-200, asuswe njenge ukuthi!).

Nakuba amanzi engewona umuthi womlingo, ukugeleza kwawo kancane kancane kungakusiza ukuba ungabhaluni ngesikhathi sokuzitika ngamaholide. Ucwaningo oluningana selukade lusekela imiphumela ye-H20 yokuncipha.Omunye ikakhulukazi uthole ukuthi labo abawise izingilazi ezimbili ngaphambi kokudla balahlekelwa ngamakhilogremu amane uma kuqhathaniswa nalabo abangazange baphuze i-agua eyengeziwe ngaphambi kokudla. "Amanzi asenza sizizwe sigcwele ngokungeza ivolumu eyengeziwe esiswini sethu; angasisiza sizizwe singalambile kangako ukuze sidle kancane," kusho uBranin.

Amanzi akwenzi nje ukuthi ubeke phansi i-eggnog ephezulu, angakusiza futhi ukuthi uzizwe wanelisekile. "Ukuphazamiseka kwesisu kubhaliswa ubuchopho njengesignali yesikhathi esifushane sokusutha," kusho uBranin, oqinisekisa ukuthi leli su lisebenza kangcono uma unokudla okuthile ohlelweni lwakho (amanzi ewodwa azokhishwa futhi amunce emathunjini amancane phakathi nemizuzu emi-5) . Imizuzu eyishumi kuya kwengu-15 ngaphambi kokuya ephathini yehhovisi, lapho uyazi khona ukuthi uzodla amadoda ophaya ne-gingerbread, uBranin uphakamisa ukuphonsa emuva cishe ama-ounces ayi-16 amanzi okushisa ekamelweni ukuze ugcine ukusetshenziswa kwakho kulawulwa.

Izinzuzo ezinhle zamanzi azipheli lapho. Ukuphuza amanzi kuyindlela elula, eshibhe kunazo zonke yokuthola isikhumba esiqinile, esibukeka sisincane. Umoya obandayo umunca umswakama esikhunjeni sakho. Ukungena nokuphuma ezakhiweni ezifudumele-ikhaya lakho, ihhovisi, noma i-mall-ayikwenzi ungqimba lwakho lwangaphandle unomphela.

"Izindawo ezishisayo zingenza ukuphelelwa amanzi kwamanzi kube kubi kakhulu ngoba ngokuyisisekelo zakha izindawo ezomile zasogwadule, okubangela ukuthi uketshezi olusemzimbeni wethu luhwamuke ngokushesha," kusho uBranin. "Ukuze umelane nomphumela, phuza amanzi ukuze ugcwalise izicubu zesikhumba futhi ukhulise ukunwebeka kwesikhumba, futhi, uma kungenzeka, sebenzisa i-humidifier ukupompa umswakama owengeziwe emoyeni. Kubalulekile futhi ukusebenzisa ibhotela le-Shea noma amafutha kakhukhunathi ukuze uvale umswakama endaweni isikhumba, "uyanezela.

Ngaphambi kokuthi uhambe ugoqa izingilazi eziyisishiyagalombili ngosuku, noma kunjalo, yazi ukuthi ayikho isayensi yangempela yokusekela leyo nombolo ethile. (Chofoza lapha ukuthola ukuthi ngabe uphuza inani elifanele lamanzi.) Indlela enhle yokulinganisa ukuthi uphuza ngokwanele yini umzimba wakho ukuqinisekisa ukuthi umbala wakho womchamo ubukeka njenge-lemonade kunejusi le-apula kulo lonke Day, kusho uDouglas J. Casa, Ph.D., umphathi omkhulu wezokusebenza kanye nomqondisi wezemfundo yokuqeqeshwa kwezemidlalo eKorey Stringer Institute e-University of Connecticut.

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