Phuza Ngokufanelekile: Kanjani, Nini Futhi Kangakanani? – Amacebiso Abaluleke Kakhulu Namaphutha

Njengoba umzimba womuntu ikakhulukazi unamanzi, kubalulekile ukuphuza njalo nangendlela efanele. Ukuze unikeze amanzi emzimbeni wakho ngokwanele, akufanelekile ngaso sonke isikhathi ukuthembela kuphela ekuzizweleni kwakho kwamathumbu, njengoba umuzwa wokoma ngokuvamile awusabonwa ekucindezelekeni kwansuku zonke.

Phuza ngendlela efanele - kungani kufanele uphuze kakhulu

Umzimba womuntu omdala unamanzi angaphezu kwamaphesenti angu-50 kuya kwangu-60, adingekayo ezinqubweni ezibalulekile. Phakathi kokunye, amanzi ayingxenye enkulu yamangqamuzana ethu noma igazi futhi ahambisa izakhamzimba emzimbeni. Izinso zinesibopho sokukhipha amanzi kanye nemikhiqizo ye-metabolic.

• Ngokwezincomo ezisemthethweni ze-German Society for Nutrition eV (DGE), abantu abadala kufanele baphuze cishe amalitha angu-1.5 amanzi ngosuku ukuze umzimba usebenze kahle.
• Uma uphuza ngaphansi kwe-1 ilitha lamanzi ngosuku, kukhona ukuntuleka kwamanzi lapho umzimba ungasanikezwa ngokwanele ngoketshezi.
• Umthetho wesithupha ukuhlinzeka ngomhlahlandlela wokuqala wokuthi kufanele uphuze kangakanani ngosuku: Ngokwalokhu, kufanele uphuze amalitha angu-0.03 amanzi ngekhilogremu ngayinye yesisindo somzimba ngosuku. Ngesisindo somzimba esingama-70 kg, lokhu kufana namalitha angama-2.1 oketshezi. Kodwa-ke, lo mthetho unikeza isiqondiso esinzima kuphela, njengoba sihlanganisa kuphela isisindo somzimba futhi ungazinaki ezinye izici.
• Ngakho-ke, emazingeni okushisa afudumele kakhulu noma abanda kakhulu, uma udlala ezemidlalo noma wenza umsebenzi womzimba ekuphileni kwansuku zonke noma emsebenzini, kufanele ukwandise kakhulu ukuphuza kwakho uketshezi. Kuyasebenza okufanayo uma ugula futhi uphethwe imfiva, uhudo noma ukuhlanza. Khona-ke kufanele futhi ubale 0.5 -1.0 amalitha amanzi ngehora.
• Phuza ngokwanele, hhayi nje ukuthuthukisa ukusebenza kwakho kanye nekhono lokugxila. I-metabolism yesikhumba iphinde ibe namandla, okuholela ebaleni elibushelelezi nelisha.
• Ukuphuza kakhulu kungakusiza futhi ulahlekelwe isisindo. Ngenxa yokuthi izindawo zobuchopho ezilawula indlala nokoma zisondelene kakhulu, ngezinye izikhathi singaphambanisa indlala nokoma. Ngakho-ke, qala uphuze ingilazi yamanzi ngaphambi kokuba udle noma yini. Ngaphezu kwalokho, ngokudla okwanele uketshezi, usekela i-metabolism enempilo, ebalulekile empilweni.

Ngale ndlela uqinisekisa ukuthi udla uketshezi olwanele

Ekuphithizeleni kwansuku zonke, abantu abaningi bavame ukukhohlwa ukuphuza. Ngamathiphu ambalwa owalandela njalo, ungagwema ukuntuleka kwamanzi.

• Phuza njalo usuku lonke futhi kuhle ukuthi uhlale unebhodlela eduze kwakho uma ujwayele ukukhohlwa ukuphuza. Phuza futhi ingilazi yamanzi ngokudla.
• Uma umchamo wakho umnyama kakhulu, kufanele uthathe lokhu njengophawu oluyisixwayiso futhi unake kakhulu uketshezi lwakho oluphuzayo. Ungakwazi futhi ukusebenzisa ukuhlolwa kwe-skin turgor ngemuva kwesandla sakho ukuze ubone ukuthi uphuza ngokwanele yini noma cha.
• Uma ungaqiniseki ukuthi uphuza ngokwanele yini, gcina uhlobo lwedayari izinsuku ezimbalwa zokuthi uphuza kangakanani ngempela. Lokhu kuzokusiza ukulinganisa kangcono uketshezi lwakho lokudla.
• Manje sekukhona nezinhlelo zokusebenza zokuphuza ezikukhumbuza ukuthi uphuze okuthile.
• Amanzi, ama-juice spritzers ahlanjululwe (isilinganiso 1:3 noma 1:4) kanye nezithelo namatiye e-herbal afaneleka kakhulu ukunikeza amanzi ngokwanele emzimbeni. Ngakolunye uhlangothi, kufanele ugweme iziphuzo ezinoshukela, futhi kuhle kakhulu ukuphuza itiye lakho ngaphandle kashukela. Ngale ndlela unciphisa kakhulu ingozi yokukhuluphala ngokweqile noma isifo sikashukela.
• Iziphuzo eziqukethe i-caffeine ne-theobromine njengekhofi, i-mate netiye elimnyama noma eliluhlaza kufanele ziphuzwe ngokusesilinganisweni. Nakuba ziphinde zifake amanzi emzimbeni wakho, ukusetshenziswa kwazo kufanele kukhawulelwe ezinkomishini ezi-3 kuye kwezi-4 ngosuku ngenxa yezithako ezivuselelayo.
• Okokugcina, uzenzela okuthile okuhle uma udla izithelo nemifino egcwele amanzi njengamakhabe, ukhukhamba noma utamatisi. Ungakwazi futhi ukunikeza amamililitha ambalwa oketshezi ngayo.

Ukuphuza amanzi: Ukuphelelwa amanzi emzimbeni kanye namanzi “amaningi”

Ngokusho kwe-DGE, ezimweni ezimbi kakhulu, umuntu angakwazi kuphela ukwenza ngaphandle koketshezi phakathi kwezinsuku ezimbili nezine. Kodwa-ke, uma ujwayele ukuphuza kancane kakhulu ekuphileni kwansuku zonke, kufanele umelane nalokhu kamuva nje lapho ubona uphawu olulodwa noma eziningi kulezi ezilandelayo.

• Ukuntuleka koketshezi kubonakala ngokuyinhloko ngenxa yokukhathala, ikhanda elibuhlungu, ukungagxili kahle kwengqondo kanye nokwenyuka kwesilinganiso senhliziyo.
• Lokhu kungenxa yokuthi igazi nezicubu kuyajiya uma zingenawo amanzi.
• Ukuqunjelwa kuwumphumela ovamile wokungaphuzi amanzi anele. Abantu abadala ikakhulukazi nabo bahlupheka ngokushesha ngenxa yokudideka.
• Uma uphuza kancane kakhulu izinsuku ezimbalwa, lokhu kuholela ekuhlulekeni kwegazi nezinso. Ngakho-ke, ikakhulukazi ehlobo, qiniseka ukuthi abantu abadala baphuza ngokwanele, ngoba ukuphelelwa amanzi emzimbeni kungaba yingozi empilweni.
• Ngakolunye uhlangothi, ngokuvamile akudingeki ukhathazeke ngokuphuza ngokweqile. Izinto eziphilayo ezinempilo zikhipha uketshezi oluningi ngezinso. Nokho, abantu abanenkinga yezinso kufanele baqaphele. Kulokhu, udokotela wakho uzoxoxa nawe ukuthi lungakanani uketshezi okufanele uluphuze.
• Ezimweni ezingavamile kakhulu, noma kunjalo, i-hyponatremia, ukudakwa kwamanzi, kungenzeka. Lokhu kungathinta (abangenalwazi) abasubathi abedlulele, isibonelo, imizimba yabo ikhipha amaminerali ngokushesha ngaphansi kokucindezeleka okukhulu ngokomzimba. Uma uphuza kakhulu ngesikhathi esifanayo, lokhu kubeka engozini ibhalansi ye-electrolyte, okungaholela ekubeni nesiyezi, amajaqamba futhi, esimweni esibi kakhulu, ukufa - kodwa kuzodingeka uphuze amalitha ambalwa amanzi phakathi nesikhathi esifushane.

Imibono emihlanu eyiphutha mayelana namanzi okuphuza

Kunemibono eminingi eyiphutha kanye nezinganekwane mayelana nempahla ebalulekile yamanzi. Uma ukwazi lokhu, ungakwazi ukulawula ngokugcwele uketshezi lwakho oludingekayo.

• " Okungenani amalitha amabili amanzi ngosuku “: Inkulumo ethi umuntu kufanele aphuze okungenani amalitha amabili amanzi ngosuku ayilona iqiniso. Inani lamalitha angu-1.5 oketshezi ngosuku liyadingeka - kodwa uma udla inani elikhulu lokudla okunamanzi, isibonelo, kufanele futhi uphuze amanzi amancane. Iminyaka yakho yobudala, isisindo, umsebenzi, impilo kanye nezici zangaphandle ezifana nesimo sezulu nazo zidlala indima ebalulekile.
• " Ungaphuzi lutho ngenkathi udla “: Lokho futhi kuyinganekwane: zizwe ukhululekile ukuphuza ngesikhathi sokudla, ngoba i-metabolism kanye nokusetshenziswa kwezakhi kudinga uketshezi.
• " Ikhofi lomisa umzimba ": Lokhu kucabanga manje sekubuye kwaphikiswa. Njengoba ikhofi liqukethe cishe wonke amanzi, liphinde linikeze umzimba wakho uketshezi futhi aliwunciphisi amanzi.
• " Namanje amanzi anempilo kunamanzi ane-carbonated ”: Kubalulekile ukuthi uphuze amanzi - noma ngabe ane-carbonated noma asemanzi kukuwe. Kodwa-ke, amanzi asekhona anenzuzo yokuthi akudingeki ukuthi ubhodle futhi ungatholi ukuhiccup. Kungase futhi kube mnandi kakhulu ukuthi isisu siphuze amanzi amile ngesikhathi somdlalo, njengoba i-carbonic acid yenza isikhuthazo esincane sokunwebeka esiswini.
• " Amajusi ezithelo anempilo “: Jain – njengoba kuchazwe ngenhla, kuya ngengxubevange. Kungcono ukuzicindezela ijusi yesithelo ngokwakho ukuze ulondoloze imisoco ebalulekile. Ngakolunye uhlangothi, yenza ngaphandle kwama-nectars, ugxila kanye nama-syrups, njengoba aqukethe ushukela omningi kodwa cishe awekho izakhi namavithamini.