Ngaba kufuneka usele iilitha ezintathu zamanzi ngosuku?

Umxholo

• Ixhasa impilo iyonke
• Ngamana unokunyusa ukulahleka kwesisindo
• Ngamana unokuphucula impilo yolusu
• Ezinye izibonelelo
• Isenokungabi sisixa esifanelekileyo kuwo wonke umntu
• Ukusela amanzi kakhulu kunokuba yingozi
• Umgca wezantsi

Akukho mfihlo yokuba amanzi abalulekile kwimpilo yakho.

Ngapha koko, amanzi aquka ama-45-75% obunzima bomzimba wakho kwaye adlala indima ebalulekileyo kwimpilo yentliziyo, kulawulo lobunzima, ukusebenza komzimba kunye nokusebenza kwengqondo ().

Izifundo zibonisa ukuba ukunyusa ukungenisa kwakho amanzi kunokunika izibonelelo ezininzi zempilo ().

Nangona kunjalo, inani lamanzi olifunayo ngumxholo wempikiswano- kwaye ukusela kakhulu kunokonakalisa impilo yakho.

Eli nqaku livavanya izibonelelo kunye namacaleni okusela iilitha ezi-3 zamanzi ngosuku.

Ixhasa impilo iyonke

Ukuhlala kakuhle kunamanzi kubalulekile kubaluleke kakhulu, kuba amanzi ayimfuneko kwiinkqubo ezahlukeneyo zomzimba kwaye iphakathi phantse kuyo yonke imiba yempilo nokuba sempilweni.

Ngokukodwa, le fluid inceda ukulawula ubushushu bomzimba, ukuhambisa izondlo, ukugcina ukusebenza kwengqondo, kunye nokwenza ngcono ukusebenza komzimba ().

Ukungafumani manzi ngokwaneleyo kunokuba yingozi, kunokubangela iziphumo ebezingalindelekanga ezifana nesicaphucaphu, ukudinwa, ukuqhina, intloko, kunye nesiyezi ().

Ke ngoko ukusela iilitha ezi-3 zamanzi ngosuku kunokukunceda uhlangane neemfuno zakho zokuhambisa amanzi ukuze uxhase impilo esempilweni.

Ukusela amanzi aneleyo kubalulekile kwiinkalo ezininzi zempilo, kubandakanya iqondo lobushushu emzimbeni, ukuthuthwa kwezondlo, kunye nokusebenza kwengqondo.

Ngamana unokunyusa ukulahleka kwesisindo

Ukwandisa ukungenisa kwakho amanzi kunokunceda ukunciphisa umzimba.

Amanzi okusela ngaphambi nje kokutya kunokuba luncedo ngakumbi, kuba anokukhuthaza ukugcwala kwaye anciphise ukutya.

Olunye uphononongo kubantu abangama-24 bafumanisa ukuba ukusela i-500 ml (i-ounces ezili-17) zamanzi ngaphambi kwesidlo sakusasa kunciphise inani leekhalori ezisetyenziswe yi-13% ().

Kwangokunjalo, isifundo esincinci, esineeveki ezili-12 sabonisa ukuba ukusela i-500 ml (i-ounces ezili-17) zamanzi ngaphambi kwesidlo ngasinye njengenxalenye yokutya okunekhalori ezisezantsi kunyuse ukwehla nge-44%, xa kuthelekiswa neqela lolawulo ().

Amanzi okusela anokuphinda akhuthaze imetabolism yakho okwethutyana, enokuthi inyuse inani leekhalori ozitshisayo imini yonke.

Kwisifundo esincinci kubantu abali-16, ukusela i-500 ml (i-ounces ezili-17) zamanzi okwethutyana kwandise imetabolism ngama-24% ngaphezulu kweyure enye, enokunceda ukunciphisa umzimba ().

Amanzi anokukunceda uzive ugcwele kwaye wandise okwethutyana imetabolism yakho, enokuthi yomeleze ukunciphisa umzimba.

Ngamana unokuphucula impilo yolusu

Olunye uphando lubonisa ukuba ukusela amanzi amaninzi kunokunceda ukugcina ulusu lwakho luluhle kwaye luthambile.

Umzekelo, uphononongo oluthathe inyanga kubantu abangama-49 luchonge ukuba ukonyuka kokungenisa amanzi nge-2 yeelitha (ii-ounces ezingama-67) ngemini kuphuculwe isikhumba, ingakumbi kwabo basela ngaphantsi kweelitha ezi-3.2 (ii-ounces ezili-108) zamanzi yonke imihla ().

Olunye uphononongo kubantu abadala abangama-40 badibanisa ukungena kwamanzi okuphezulu kunye nokwanda kwesikhumba kunye ne-pH () yomhlaba.

I-pH yolusu idlala indima ebalulekileyo ekugcineni umqobo wolusu lwakho, onokuthi ube nefuthe kumngcipheko weemeko ezithile zolusu (10).

Ukongeza, uphononongo lwezifundo ezintandathu ezifumanise ukuba ukonyuka kokutya kwamanzi kunciphise ukoma kunye noburhabaxa, ukonyuka kolusu luthambe, kunye nokuphucula amanzi ().

Ukusela amanzi ngakumbi kunokukhuthaza ulusu olusempilweni ngokwandisa i-hydration kunye ne-elasticity ngelixa kunciphisa uburhabaxa kunye nokoma.

Ezinye izibonelelo

Ukusela amanzi ngakumbi kunokunika ezinye izibonelelo ngokunjalo, kubandakanya:

• Ukwanda rhoqo. Izifundo ezininzi zinxulumana nokutya okuncinci kwamanzi kunye nomngcipheko ophezulu wokuqhinwa. Kananjalo, ukusela amanzi ngakumbi kunokukhuthaza ukuhamba kwamathumbu ().
• Uthintelo lwamatye ezintso. Olunye uphononongo lwezifundo ezisithoba zibopha ukonyuka okuphezulu kolwelo kumngcipheko ophantsi wamatye ezintso ().
• Uncedo lwentloko. Uphando lubonisa ukuba ukusela amanzi ngakumbi kunokunciphisa iintloko ezibangelwa kukuphelelwa ngamanzi emzimbeni okanye ukulahleka kolwelo (,).
• Ukuphuculwa kwemood. Ngokophononongo olunye, ukwanda kokungena kwamanzi kunokunceda ukusebenza kwengqondo kunye nomoya, ngakumbi ebantwaneni nakubantu abadala ().
• Uphuculo lweembaleki. Ngelixa ukomisa amanzi emzimbeni kunokuphazamisa ukusebenza komthambo, ukubuyisela ulwelo emva kokusebenza komzimba kunokunyusa ukunyamezelana kunye nokunciphisa ukonzakala kwe-DNA yomthambo ().

Ukusela iilitha ezi-3 zamanzi ngemini kunokunceda ukuhlala uhleli emathunjini, kuthintele amatye ezintso, kunciphise iintloko, kuphucule imood, kwaye kuqinise ukusebenza komzimba.

Isenokungabi sisixa esifanelekileyo kuwo wonke umntu

Ngelixa ukusela amanzi amaninzi kunokunceda impilo yakho, iilitha ezi-3 (ii-100 zeewunsi) zisenokungabi sisixa esifanelekileyo kuwo wonke umntu.

Okwangoku, akukho zindululo zaseburhulumenteni zikhona malunga nokuthathwa kwamanzi acocekileyo kuphela. Imali oyifunayo isekwe kwizinto ezininzi, ezinje ngeminyaka, isini, kunye nenqanaba lomsebenzi ().

Nangona kunjalo, kukho iingcebiso malunga nokuthathwa kwamanzi ngokupheleleyo, kubandakanya amanzi asetyenzisiweyo kuko konke ukutya neziselo, ezinje ngamanzi angenanto, iziqhamo kunye nemifuno.

Ukutya yonke imihla malunga ne-2.7 yeelitha (ii-ounces ezingama-91) yabasetyhini kunye ne-3.7 yeelitha (i-ounces eziyi-125) yamadoda inokuhlangabezana neemfuno zabantu abadala (19).

Kuxhomekeke kukunye ukutya kunye neziselo ozisebenzisayo, akunakufuneka usele iilitha ezi-3 zamanzi ngosuku ukuhlangabezana neemfuno zakho zolwelo.

Ukuphulaphula nje umzimba wakho kunye nokusela xa uziva unxaniwe yenye yeendlela ezilungileyo zokuqinisekisa ukuba uhlala unamanzi. Ngapha koko, uninzi lwabantu lunokuhlangabezana neemfuno zabo zemihla ngemihla ngokusela amanzi xa benxaniwe (19).

Ngokukodwa, abanye abantu, njengeembaleki kunye nabasebenzi bezandla, banokufuna ngaphezulu kweelitha ezi-3 zamanzi ngosuku ().

Ukusela amanzi kakhulu kunokuba yingozi

Gcina ukhumbula ukuba ukusebenzisa kakhulu amanzi kunokuba yingozi.

Ukusela kakhulu kunokuphazamisa ibhalansi yomzimba wakho, ekhokelela kwihyponatremia, okanye amanqanaba asezantsi esodiyam egazini lakho ().

Iimpawu zehyponatremia zibandakanya ubuthathaka, ukudideka, isicaphucaphu, ukugabha, kunye - nakwiimeko ezinzima-nditsho nokufa ().

Nangona izintso zakho zinokukhupha ukuya kuthi ga kwi-20-28 yeelitha (i-4.5-6 yeelitha) zamanzi ngosuku, zinokucoca kuphela i-800-1,000 ml (27-34 ounces) yamanzi ngeyure ().

Ngesi sizathu, kubalulekile ukuba usasaze ukungenisa kwakho amanzi imini yonke kunokuba usele konke kwindawo enye. Ukongeza, qiniseka ukuba umamela umzimba wakho kwaye uhlengahlengise ukungenisa kwakho amanzi ukuba uziva ungaphilanga.

Izidingo zamanzi ziyahluka ngokusekelwe kwizinto ezininzi. Njengokuba ukusela amanzi kakhulu kunokuphazamisa ibhalansi yomzimba wakho kwaye kukhokelele kwihyponatremia, iilitha ezi-3 (ii-ounces ezili-100) zinokuba ninzi kakhulu kwabanye abantu.

Umgca wezantsi

Ukunyusa ukungenisa kwakho amanzi kunokunika izibonelelo ezininzi zempilo, ngakumbi ukunciphisa umzimba kunye nempilo yolusu.

Ngelixa ukusela iilitha ezi-3 (ii-ounces ezili-100) yonke imihla kunokukunceda uhlangabezane neemfuno zakho, akuyomfuneko kuye wonke umntu. Ngapha koko, ukusela amanzi kakhulu kunokuba yingozi.

Ukuqinisekisa ukuba uhlala uhlanjululwe, sela xa uziva unxaniwe kwaye uhlala umamele umzimba wakho.