Ukutya okuTyebileyo kwamanzi okukunceda ukuba uhlale Unamanzi

Umxholo

• 1. Ivatala
• Indlela yokusika: Ivatala
• 2. Ierberberries
• 3. ICantaloupe
• 4. Iipesika
• 5. Iiorenji
• 6. Ubisi olunamafutha
• 7. Ikhukhamba
• 8. Iletisi
• 9. Imhluzi kunye neesuphu
• 10. iZucchini
• 11. Iseleri
• 12. Yogurt Plain
• 13. Iitumato
• 14. Iipelepele
• 15. Ikholifulawa
• 16. Ikhaphetshu
• 17. Isiqhamo seediliya
• 18. Amanzi ecoconut
• 19. I-Cottage Cheese
• Umgca osezantsi

I-hydration efanelekileyo ibaluleke kakhulu kwimpilo yakho.

Ngapha koko, ukungaseli manzi ngokwaneleyo kungakhokelela ekuphelelweni ngamanzi emzimbeni, nto leyo enokubangela ukudinwa, intloko ebuhlungu, iingxaki zolusu, ukuxhuzula kwezihlunu, uxinzelelo lwegazi olusezantsi kunye nokubetha kwentliziyo ngokukhawuleza ().

Ngaphezulu, ukuphela kwamanzi ixesha elide kunokukhokelela kwiingxaki ezinzulu njengokungasebenzi komzimba ().

Iingcali ngokubanzi zicebisa ukusela iiglasi zamanzi ngemini ukuhlangabezana neemfuno zakho zokuhambisa amanzi.

Kodwa ngelixa amanzi okusela ebaluleke kakhulu, unokuwafumana nasekutyeni. Zininzi izinto zokutya ezisempilweni ezinokuthi zibe negalelo kwinani elikhulu lamanzi kwisidlo sakho.

Eli nqaku lixubushe ngokutya oku-19 okunotye amanzi okuza kukunceda uhlale unamanzi amaninzi.

1. Ivatala

Umxholo wamanzi: 92%

Ivatala iphilile kwaye sesinye sezona zinto zokutya ezinamandla onokuzitya.

Ikomityi e-1 (154-gram) ekhonzayo inekomityi engaphezulu kwesiqingatha (118 ml) yamanzi, ukongeza kwifayibha kunye nezakha mzimba ezibalulekileyo, kubandakanya ivithamin C, ivithamin A kunye nemagniziyam. Ikwaphantsi kakhulu kwiikhalori, ukubonelela ngeekhalori ezingama-46 ngekomityi nganye (2).

Ngenxa yomxholo wamanzi aphezulu, iivatala zinobuninzi bekhalori ephantsi kakhulu. Oko kuthetha ukuba isahlulo esikhulu sevatala sineekhalori ezimbalwa.

Ukutya okunesisindo esiphantsi sekhalori kubonisiwe ukunceda ukunciphisa umzimba ngokukhuthaza ukugcwala kunye nokunciphisa ukutya (,).

Ngapha koko, ivatala ityebile kwii-antioxidants ezinamandla, kubandakanya ne-lycopene.

Lo mxube ufundelwe ukukwazi kwawo ukunciphisa umonakalo we-oxidative kwiiseli, ezinxulunyaniswe nezifo ezinjengesifo sentliziyo kunye neswekile ().

Ungadibanisa ivatala ekutyeni okutyayo njengokutya okuhlaziyayo okanye isitya esecaleni. Ikwayasetyenziswa ukwenza iisaladi.

Isishwankathelo:

Ivatala sisisiqhamo esixineneyo, esinezondlo esinokubonelela ngezibonelelo ezininzi zempilo, kubandakanya ukunciphisa umngcipheko wokugula okungapheliyo.

Indlela yokusika: Ivatala

2. Ierberberries

Umxholo wamanzi: 91%

Ierberberries zinomxholo ophezulu wamanzi, uzenza zibe kukutya okuhambisa amanzi kakhulu.

Kuba malunga nama-91% amaqunube e-strawberry avela emanzini, ukuzitya kuya kuba negalelo ekuthathweni kwakho kwamanzi yonke imihla.

Ngaphaya koko, amaqunube anika ifayibha eninzi, ukulwa ne-antioxidants kunye neevithamini kunye neeminerals, kubandakanya ivithamin C, ifolthi kunye nemanganese (6,,).

Ukutya amaqunube rhoqo kubonisiwe ukunciphisa ukudumba, okunokunceda ukukhusela kwisifo sentliziyo, isifo seswekile, iAlzheimer kunye neentlobo ezahlukeneyo zomhlaza (,).

Kulula ukubandakanya i-strawberries ekudleni kwakho ngokuzixuba kwi-smoothies okanye ukuzibandakanya kwiisaladi.Benza nolongezo olwahlukileyo kwiisendwitshi kunye nokusonga.

Isishwankathelo:

Ierberberries zisempilweni kwaye zinamanzi amaninzi. Kwaye, izondlo abazibonelelayo zinokuhambisa inani lezibonelelo zezempilo.

3. ICantaloupe

Umxholo wamanzi: 90%

ICantaloupe yimelon enesondlo kakhulu kwaye ingayinyusa impilo yakho ngeendlela ezininzi.

Ikomityi enye (177 gram) yekantaloupe yenziwe malunga neepesenti ezingama-90 zamanzi kwaye ihambisa ngaphezulu kwekomityi yekomityi (118 ml) yamanzi ngokuhambisa (11).

Ikomityi enye yecantaloupe ikwanayo ne-2 gram yefayibha, esebenza kunye namanzi ukukhuthaza ukugcwala kunye nokunciphisa ukutya kwakho (11,,,).

Ukongeza, i-cantaloupe ityebile ku-vitamin A, ukubonelela nge-120% yeemfuno zakho zemihla ngemihla kwikomityi enye (177-gram) ekhonza. Izifundo zibonise ukuba ivithamin A inokunyusa impilo yomzimba ngokukhusela ngokuchasene nosulelo (11,).

Ungayitya icantaloupe plain okanye uyongeze kwiisaladi, i-smoothies, iyogathi okanye i-salsa. Ikwenza icala elihle kwisidlo sakusasa.

Isishwankathelo:

ICantaloupe sisiqhamo esisempilweni esibonelela ngamanzi kunye neevithamini kunye neeminerals ezininzi ezikhuthaza impilo.

4. Iipesika

Umxholo wamanzi: 89%

Iipesika sisiqhamo esinoxinene kwaye sihambisa amanzi.

Kusondela kuma-90% obunzima bawo ngamanzi. Banikezela ngeevithamini kunye neeminerali ezininzi ezibalulekileyo, ezinje ngevithamini A, ivithamin C, iivithamini B kunye ne potassium (16).

Ngapha koko, ukutya iipesika kunye nolusu kunokufaka isandla ekulweni izifo antioxidants njenge chlorogenic acid ekudleni kwakho ().

Iipesika zamanzi kunye nefayibha yomxholo kutheni zizalisa kakhulu kwaye ziphantsi kweekhalori, zinama-calories angama-60 kuphela kwipesika ephakathi (16).

Kulula ukongeza iipesika ekudleni kwakho. Zihlala zidityaniswa kunye nee-smoothies kunye neesaladi kwaye zongeza kakhulu kwi-cottage cheese kunye neyogathi.

Isishwankathelo:

Iipesika zityebile ngamanzi, ifayibha kunye neeantioxidants, ukongeza kwiivithamini kunye neeminerals ezininzi ezinokuthi zikhuthaze i-hydration kunye nokubonelela ngezinye izibonelelo zempilo.

5. Iiorenji

Umxholo wamanzi: 88%

Iiorenji zisempilweni entle kwaye zinokubonelela ngenani lezibonelelo zezempilo.

Phantse ikomityi enesiqingatha (118 ml) yamanzi kwiorenji enye, kunye nefayibha kunye nezakha mzimba ezininzi (18).

Oku kubandakanya ivithamin C kunye ne-potassium, enokuthi inyuse amandla omzimba kunye nempilo yentliziyo (,).

Iiorenji zikwacebile kwizifo zokulwa ne-antioxidants, kubandakanya i-flavonoids, enokuthintela ukonakala kweseli ngokunciphisa ukudumba (,).

Amanzi kunye nefayibha kwiiorenji zinokukhuthaza iimvakalelo zokugcwala, eziluncedo ekugcineni ukutya kwakho phantsi kolawulo (,,).

Ukongeza, ukutya iziqhamo zesitrasi rhoqo njengamaorenji kunokuzikhusela kumatye ezintso. Kungenxa yokuba i-asidi ye-citric equlethweyo inokubopha ilitye elenza ilitye le-calcium oxalate, elinceda ukuyikhupha emzimbeni ().

Ukuhambisa amanzi ngokufanelekileyo yenye into ebalulekileyo ekuthinteleni amatye ezintso, anokuqulatha amanzi aphezulu kwiiorenji ukunceda ukukhuthaza ().

Isishwankathelo:

Iiorenji ngumthombo wamanzi, ifayibha, ii-antioxidants kunye nezakha mzimba ezininzi kwaye zinokunceda ukuthintela amatye kwizintso kunye nezifo ezininzi.

6. Ubisi olunamafutha

Umxholo wamanzi: 91%

Ubisi olungena emzimbeni lunesondlo kakhulu.

Yenziwe ikakhulu ngamanzi kwaye ibonelela ngesixa esikhulu seevithamini kunye neeminerals, kubandakanya ivithamin A, calcium, riboflavin, vitamin B12, phosphorus kunye ne potassium (25).

Ubisi aluncedisi kuphela nge-hydration iyonke, kodwa lunokukunceda ukuba uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde-emva kwakhona emva kokuzivocavoca okunzima ().

Izifundo ezimbalwa zibonise ukuba ubisi olunamafutha asezantsi luncede abantu ukuba bahlale benamanzi emva kokuzilolonga, xa kuthelekiswa neziselo zezemidlalo okanye amanzi alula (,).

Oku kubangelwe zii-electrolyte zobisi kunye nomxholo weprotein, onokunceda ukubuyisela ilahleko yomzimba ().

Ngenxa yokuba ubisi lufumaneka ngokubanzi kwaye lunexabiso eliphantsi, kulula ukulufaka kwisidlo sakho.

Isishwankathelo:

Ubisi lutyebile ngamanzi, iivithamini kunye neeminerali, kwaye lubonakalisiwe lukunceda abantu bagcine i-hydration efanelekileyo, ngakumbi emva kokuzilolonga.

7. Ikhukhamba

Umxholo wamanzi: 95%

Iikhukhamba lolunye ukutya okusempilweni kunye nokuhambisa amanzi ukukubandakanya ekutyeni kwakho.

Zenziwe phantse ngamanzi kwaye zikwabonelela ngesixa esincinci sezakha mzimba, ezinjengevitamin K, potassium kunye nemagnesium (28).

Xa kuthelekiswa neminye imifuno etyebileyo ngamanzi, ukhukhamba yenye yeekhalori ezisezantsi. Kukho iikhalori ezisi-8 kuphela kwikomityi yekomityi (52-gram) ekhonza, kwaye umxholo wamanzi ubenza bahlaziyeke kakhulu (28).

Ungatya inani elikhulu leekomkomere ngaphandle kokongeza inani leekhalori kwindlela otya ngayo, eluncedo ekugcineni ubunzima bakho ().

Kulula ukubandakanya ukhukhamba kwisidlo sakho. Zihlala zongezwa kwiisaladi kunye neesendwitshi, kodwa zinokufakwa kwizitya eziphekiweyo ezinje ngefry-fries kunye nesuphu.

Isishwankathelo:

Iikhukhamba ziphezulu emanzini kodwa ziphantsi kakhulu kwiikhalori. Olu dibana luluncedo kwimiba emininzi yempilo yakho, kubandakanya ne-hydration.

8. Iletisi

Umxholo wamanzi: 96%

Ilettuce ineempawu ezininzi zokukhuthaza impilo-ntle.

Ikomityi enye (72 gram) yeletisi ibonelela ngaphezulu kwekota yekomityi (59 ml) yamanzi, ukongeza kwigram enye yefayibha. Ikwabonelela nge-5% yeemfuno zakho zemihla ngemihla (29).

I-Folate ibalulekile kubafazi abakhulelweyo, njengoko inokunceda ukukhusela iziphene ze-neural tube ().

Ukongeza, i-lettuce iphezulu kwiivithamini K kunye no-A, zombini ezifundelwe indima yazo ekugcineni amathambo kunye nenkqubo yomzimba yokuzikhusela isempilweni (29,,).

Ngapha koko, ukudityaniswa kwamanzi kunye nefayibha kwi lettuce kuyenza izalise kakhulu inani eliphantsi leekhalori. Kukho iikhalori ezili-10 kuphela kwindebe e-1 (72-gram) ekhonzayo (29).

Unokongeza ngokulula iletisi ekutyeni kwakho ngokuyisebenzisa ukwenza iisaladi. Ukongeza, ungayisebenzisa njenge "bun" yeeburger okanye usonge endaweni yetortilla ukufaka endaweni yeenkozo ezingafumani manzi maninzi.

Isishwankathelo:

Ilettuce ibonelela ngezimbalwa izakha mzimba kunye nefayibha, kunye nesixa esikhulu samanzi, esinokukunceda ugcine amanzi.

9. Imhluzi kunye neesuphu

Umxholo wamanzi: 92%

Imhluzi kunye neesuphu zihlala zisuselwa emanzini kwaye zinokuba namandla kakhulu kwaye zinesondlo.

Umzekelo, ikomityi e-1 (240 yeegram) yomhluzi wenkukhu yenziwa phantse ngamanzi, enegalelo elifanelekileyo kwiimfuno zakho zemihla ngemihla zokuhambisa amanzi (33).

Ukutya ukutya okutyebileyo kwamanzi njengemhluzi kunye neesuphu rhoqo kunokukhuthaza ukulahleka kwesisindo ngenxa yomxholo wekhalori ephantsi.

Izifundo ezininzi zifumanise ukuba abo batya isuphu ngaphambi kwesona sidlo batya iikhalori ezimbalwa kwaye ke baphela ngokufumana ikhalori esezantsi yemihla ngemihla ().

Kwisifundo esinye, abathathi-nxaxheba abatya ii-servings ezimbini zencindi ephantsi yeekhalori ngemini baphela bephulukana nobunzima obungama-50% ngaphezulu kunabo basebenzise inani elifanayo leekhalori ezivela kukutya okulula ().

Ungawonyusa kakhulu umxholo wesondlo wemhluzi kunye neesuphu ngokudibanisa imifuno emininzi, enje nge-broccoli, iminqathe, itswele, amakhowa kunye neetumato.

Isishwankathelo: Imhluzi kunye neesuphu zityebile emanzini kwaye ke ukutya okugqwesileyo ukubandakanya kwisidlo sakho ukukhuthaza ukufuthwa.

10. iZucchini

Umxholo wamanzi: 94%

I-Zucchini sisityalo esinomsoco esinokubonelela ngezibonelelo ezininzi zempilo.

Ikomityi e-1 (i-124-gram) yokukhonza i-zucchini enqunqiweyo ine-90% yamanzi kwaye ibonelela nge-1 gram yefayibha. Zombini ezi zinto zilungele ukugcina ugcwele (36).

Kwaye ngenxa yomxholo wamanzi aphezulu, i-zucchini iphantsi kakhulu kwiikhalori ngokomthamo, ineekhalori ezingama-20 kuphela kwindebe enye (124 gram) (36).

Ukutya i-zucchini kuya kwenza igalelo kwizondlo zakho, ngakumbi ivithamin C, kuba ikomityi enye (124 yeigrem) ine-35% yeemfuno zakho zemihla ngemihla (36).

IVitamin C ibalulekile kwinkqubo yomzimba yokuzikhusela kwaye inokunceda ekukhuseleni kwizifo ().

Ukubandakanya i-zucchini ekudleni kwakho, yitya yodwa njengesitya esecaleni okanye uyongeze kwiisuphu, iisaladi kunye nefry-fries. Ungayisika kwakhona ibe yimicu ukwenza "ioodles" onokuyisebenzisa njengenye yeepasta eziqhelekileyo.

Isishwankathelo: Ukutya i-zucchini kuya kuba negalelo kwinani elibalulekileyo lamanzi kunye nezondlo kwisidlo sakho. Iya kukunceda ugcine amanzi, kwaye kuyanceda kwimpilo yakho iphela.

11. Iseleri

Umxholo wamanzi: 95%

Iseleri kukutya okunempilo kakhulu kunye nokuhambisa amanzi ukukufaka kwisidlo sakho.

Yenziwe ikakhulu ngamanzi, ukubonelela ngokusondela kwisiqingatha sendebe (i-118 ml) yayo kwikomityi ye-1 yokukhonza.

Oku kunegalelo kumxholo wayo weekhalori ezisezantsi zeekhalori ezili-16 ngekomityi nganye (38).

Njengeminye imifuno etyebileyo ngamanzi, iseleri inokuba luncedo ekulahlekeni kokutya ngenxa yomxholo wamanzi aphezulu kunye nenani eliphantsi leekhalori ().

Ukongeza, iseleri iqulethe ifayibha kunye neezakha mzimba ezininzi ezibalulekileyo.

Iphezulu kakhulu kwi-vitamin K kunye ne-potassium, enokukhusela kwisifo sentliziyo, iintlobo ezithile zomhlaza kunye nezifo ezinxulumene nethambo njenge-osteoporosis (38,,).

Kulula kakhulu ukufaka isilimo esidliwayo esinamagatsha anamanzi ekudleni kwakho, njengoko inokudliwa iluhlaza okanye iphekiwe. Ungayongeza kwiisuphu kunye neesaladi, okanye utye izinti zeseleri kunye nokudipha okunempilo njenge-hummus okanye iyogurt yamaGrikhi.

Isishwankathelo: I-Celery iphantsi kweekhalori kunye nomthombo ogqwesileyo wamanzi kunye nezondlo. Ezi ndawo zinokukhuthaza imiba emininzi yempilo yakho, kubandakanya ne-hydration efanelekileyo.

12. Yogurt Plain

Umxholo wamanzi: 88%

I-yogurt engenanto iqulethe amanzi amaninzi kunye nezondlo ezinokunyusa imiba emininzi yempilo yakho.

Ikomityi e-1 (245-gram) yokuhambisa iyogathi engenanto yenziwe ngaphezulu kwama-75% amanzi. Ikwabonelela ngeevithamini kunye neeminerali ezininzi, ezinje ngecalcium, i-phosphorus kunye ne-potassium, zonke ezaziwa ngokunceda ukukhuthaza impilo yethambo (, 41,,).

I-yogurt ikwangumthombo omkhulu weprotheni, ukubonelela ngaphezulu kwe-8 yeegram kwaye malunga ne-17% yeemfuno zakho zemihla ngemihla kwikomityi enye (245-gram) ekhonza (41).

Ukutya iyogathi rhoqo kuye kwaboniswa ukukhuthaza ukwehla kobunzima, isiphumo ikakhulu ngenxa yesiphumo sokunciphisa ukutya okukhoyo kumxholo wamanzi aphezulu kunye neeproteni (,,).

Ukuvuna izibonelelo ezipheleleyo zeyogathi, yitya ngokulula kunokuba uthande iintlobo zeyogathi.

Kungenxa yokuba i-yogurt ene-flavour ihlala iphezulu kwiswekile engenampilo, ekufuneka incitshisiwe kwindlela otya ngayo ngenxa yendima yayo ekukhuthazeni izifo ezinje ngokutyeba, isifo sentliziyo kunye neswekile (,,).

Umzekelo, ikomityi e-1 (i-245 gram) ye-yogurt eneziqhamo inezi-gram ezingama-47 zeswekile, engaphezulu kwesine isixa esifunyenwe kubungakanani obufanayo be-yogurt ecoliweyo (41, 50).

Isishwankathelo: I-yogurt engenamanzi ngumthombo omkhulu wamanzi, iiprotheyini kunye nezinye iivithamini kunye neeminerals. Inokubonelela ngefuthe lokuhambisa amanzi, kunye nezinye izibonelelo zempilo.

13. Iitumato

Umxholo wamanzi: 94%

Iitumato zinembonakalo entle yesondlo kwaye zinokubonelela ngezibonelelo ezininzi zempilo.

Itumato enye iphakathi iyodwa inika ikomityi yamanzi engangesiqingatha (118 ml).

Ikwabonelela ngenani elibalulekileyo leevithamini kunye neeminerali, kubandakanya iivithamini A kunye no-C zokunyusa amajoni omzimba.

Inani eliphezulu lamanzi kwitumato linegalelo kumxholo wekhalori ephantsi, ineekhalori ezingama-32 kuphela kwikomityi enye (149-gram) ekhonza (51).

Ukongeza, iitumato zityebile kwifayibha kwaye ezinye izifo zilwa ne-antioxidants, kubandakanya ne-lycopene.

I-Lycopene ifundelwe ubuchule bayo bokunciphisa umngcipheko wesifo sentliziyo kwaye inokunceda ekuthinteleni ukukhula komhlaza wedlala lobudoda (,,).

Ungonwabela iitumato eziphekwe ngeesuphu, iisosi kunye nezinye izitya. Kananjalo zihlala zongezwa kwiisaladi kwaye zisetyenziselwa ukwenza i-salsa.

Isishwankathelo: Iitumato zibonelela ngamanzi amaninzi, izondlo kunye ne-antioxidants, eziluncedo kwi-hydration kwaye zikhusela kwizifo ezininzi.

14. Iipelepele

Umxholo wamanzi: 92%

Iipilisi zentsimbi yenye imifuno esempilweni ngendlela eyahlukileyo eneziphumo ezahlukeneyo zokukhuthaza impilo.

Ngaphezulu kwama-90% obunzima bentsimbi ebangelwa ngamanzi.

Zizityebi kwifayibha, iivithamini kunye neeminerals, ezinjengeevithamini ze-B kunye ne-potassium. Iipilisi zentsimbi nazo ziqulathe ii-carotenoid antioxidants, ezinokunciphisa umngcipheko weesifo somhlaza kunye nezifo zamehlo (55,).

Ngaphezulu, iipilisi zentsimbi ziqulathe elona nani liphezulu levithamini C, xa kuthelekiswa nezinye iziqhamo kunye nemifuno, ukubonelela nge-317% yeemfuno zakho zemihla ngemihla kwikomityi enye (149 gram) (55).

Ayisiyo-vitamin C kuphela eya kunceda amajoni akho omzimba, ikwanceda umzimba wakho ukuba uthathe i-iron ngokukuko, ikhuthaza impilo yethambo kwaye ikhusela iiseli zakho kwimiphumo eyonakalisayo yeeradicals zasimahla (,).

Ngenxa yomxholo wamanzi aphezulu, i-bell pepper iphantsi kakhulu kwiikhalori, ukubonelela ngeekhalori ezingama-46 ngekomityi nganye (149 gram). Oko kuthetha ukuba ungatya iinxalenye zazo ezinkulu ngaphandle kokuziva ngathi udlulile (55).

Zininzi iindlela zokubandakanya iipepile zebell ekudleni kwakho. Zingatyiwa ziluhlaza kwiisaladi, ezibandakanyiweyo kwiisosi okanye zongezwe kwiifry.

Isishwankathelo: Iipilisi zeBell zinokubonelela ngezibonelelo zezempilo ngenxa yamanani aphezulu amanzi kunye nezondlo eziqulathiweyo, ngakumbi ivithamin C.

15. Ikholifulawa

Umxholo wamanzi: 92%

Icauliflower yimifuno ebalaseleyo onokuyifaka kwisidlo sakho, kuba isondlo kakhulu kwaye ifaka amanzi.

Ikomityi enye (100 gram) yekholifulawa inikezela ngaphezulu kwekomityi enye (59 ml) yamanzi, kunye neegram ezintathu zentsinga yokunciphisa ukutya.

Umxholo wamanzi aphezulu unegalelo kwinani eliphantsi leekhalori, ineekhalori ezingama-25 kuphela ngekomityi (58).

Ukongeza, icauliflower inamavithamini kunye neeminerals ezahlukeneyo ngaphezulu kwe-15, kubandakanya ne-choline, engafunyanwa kukutya okuninzi. I-Choline sisondlo esibalulekileyo sokuxhasa impilo yengqondo kunye imetabolism (58,).

Ungasebenzisa icauliflower njengokubuyisela ukutya okuziinkozo okungagalelwanga kangako ngokucheba “irayisi” okanye uyisebenzise ukwenza ipeustroli esekwe kukholifulawa.

Isishwankathelo: Icauliflower ibonelela ngesixa esikhulu samanzi, ifayibha kunye nezakha mzimba, kwaye ililungisa endaweni yeenkozo ezingafumani manzi maninzi.

16. Ikhaphetshu

Umxholo wamanzi: 92%

Ikhaphetshu yimifuno enqabileyo enempilo (60).

Iphantsi kakhulu kwiikhalori kodwa inefayibha eninzi kunye nezondlo. Kukwacebile ukuba novithamini C, ivithamin K, i-folate kunye neeminerali ezimbalwa ezinokufumana iziphumo ezahlukeneyo zokukhuthaza impilo (, 60).

Umzekelo, ivithamin C yaziwa kakuhle ngendima yayo yokunciphisa ukudumba kwaye ibonakalisiwe ukunciphisa umngcipheko wezifo ezinganyangekiyo ezinjengesifo seswekile kunye nesifo sentliziyo ().

Ukongeza, ikhaphetshu ibonelela ngee-glucosinolates, ii-antioxidants ekucingelwa ukuba ziyanceda ukukhusela kwiintlobo ezithile zomhlaza, ezinje ngomhlaza wemiphunga (,).

Ngapha koko, iklabishi ixhaphake kakhulu kwi-sauerkraut, etyebileyo emanzini kwaye inokunceda impilo yokugaya ukutya (, 64).

Isishwankathelo: Ukutya iklabishi kunokunceda kwizinto ezininzi zempilo yakho, kubandakanya ne-hydration. Oku kungenxa yamanzi, izondlo kunye ne-antioxidant.

17. Isiqhamo seediliya

Umxholo wamanzi: 88%

Isiqhamo somdiliya sisiqhamo se-citrus esisempilweni esinezibonelelo ezininzi zempilo.

Kwisiqingatha se-grapefruit (i-123 gram), kukho ikomityi yesiqingatha (118 yeegram) zamanzi, enegalelo lamanzi afanelekileyo kwiimfuno zakho zemihla ngemihla (65).

Ukongeza, i-grapefruit ityebile kwi-fiber, ii-antioxidants kunye neevithamini kunye neeminerali ezininzi, kubandakanya ivithamini A, potasium kunye nefolate.

Iphezulu kakhulu kwi-vitamin-yokunyusa amajoni omzimba, ukubonelela nge-120% yeemfuno zakho zemihla ngemihla kwisiqingatha segrapefruit (123 gram) (65).

Izifundo ezininzi zibonisile kubandakanya negrapefruit ekudleni kwakho kunokunceda ukukhulisa ukwehla kobunzima, kunye nokunciphisa i-cholesterol, uxinzelelo lwegazi kunye namanqanaba eswekile yegazi (,,).

Ungayifaka ngokulula i-grapefruit ekutyeni kwakho ngokuyitya icace, uyixube nge-smoothies okanye uyongeze kwiisaladi.

Isishwankathelo: Isiqhamo samagilebhisi sinokukhuthaza ukuhambisa amanzi ngenxa yomxholo wamanzi aphezulu. Ikwatyebile kwizakhamzimba kunye nee-antioxidants ezinokuba nenani leenzuzo zezempilo.

18. Amanzi ecoconut

Umxholo wamanzi: 95%

Amanzi ecoconut sisiselo esinempilo esikunokugcina amanzi.

Ayinawo kuphela umxholo wamanzi aphezulu kakhulu, ikwacebile ngee-electrolyte, kubandakanya i-potassium, isodiyam kunye ne-chloride (69).

Izifundo zibonise ukuba amanzi ecoconut angaluncedo ekubuyiseleni amanzi emzimbeni. Kwaye kucingelwa ukuba kuluncedo ekuvuseleleni umthambo ngenxa yomxholo we-electrolyte (,).

Ukusela amanzi ecoconut emva kokuzivocavoca yeyona ndlela isempilweni ngakumbi kunokusela isiselo esenziwe ngezemidlalo, kuba uninzi lweziselo zezemidlalo zilayishwe iswekile eyongeziweyo kunye nezinye izithako ezingenampilo.

Umzekelo, ikomityi e-1 (237-ml) esebenza ngeGatorade ibonelela ngeegram ezili-13 zeswekile, eyi-50% ngaphezulu kwenani elifanayo lamanzi ecoconut (69, 72).

Isishwankathelo: Ukusela amanzi ecoconut kuluncedo ngakumbi kwi-hydration kuba ityebile emanzini nakwi-electrolyte.

19. I-Cottage Cheese

Umxholo wamanzi: 80%

I-Cottage cheese yenye yemveliso yobisi esempilweni kunye nesondlo eneempawu zokuhambisa amanzi.

Malunga ne-80% yobunzima be-cottage cheese buvela emanzini.

Iqulethe i-25 gram yeprotheni ngekomityi enye (225-gram) yokukhonza, eyi-50% yeemfuno zakho zemihla ngemihla (73).

Ingumthamo wamanzi aphezulu kunye neeprotheyini sesona sizathu siphambili sokuba kukutya okugcwalisayo okunokukunceda ukunciphisa ukutya kwakho (,).

Ukongeza, i-cottage cheese ineprofayili yesondlo enomdla, ukubonelela nge-36% yeemfuno zakho zemihla ngemihla ze-phosphorus, i-19% ye-calcium kunye ne-31% ye-selenium kwikomityi enye (225 gram) (73).

Ngapha koko, i-cottage cheese ngumthombo omkhulu weevithamini ze-B, kubandakanya i-riboflavin kunye nevithamini B12, eziyimfuneko kwimpilo yobuchopho, imetabolism kunye nokugcina amathambo akho esempilweni (,,).

Kulula ukufaka i-cottage cheese kwisidlo sakho. Ungayixuba neziqhamo, uyisebenzise njengosasazo, yongeze kwiisaladi okanye uyitye nge-omelet.

Isishwankathelo: I-Cottage cheese iqulethe amanzi amaninzi kunye neeprotheni, ngaphezu kweevithamini kunye neemaminerali ezinokubonelela ngezibonelelo zezempilo.

Umgca osezantsi

Ukuhlala hydrated kubaluleke kakhulu kwimpilo yakho iyonke.

Iingcali zezempilo zihlala zincoma ukusela iiglasi zamanzi ngemini ukuhlangabezana neemfuno zakho zokuhambisa amanzi, kodwa umxholo wamanzi okutya uhlala ungakhathalelwanga.

Ngelixa amanzi okusela kubalulekile, ungawasebenzisa amanzi ngokubandakanya iintlobo ezahlukeneyo zeziqhamo ezinamanzi, imifuno kunye neemveliso zobisi ekutyeni kwakho.

Yiyo loo nto uninzi lwabantu kunganyanzelekanga ukuba lusele amanzi amaninzi.

Ngethuba nje udla ukutya okunamanzi amaninzi kunye nokusela amanzi xa uziva unxaniwe, awuyi kuba neengxaki zokuhlala uhlanjululwe.