Sela iiglasi zamanzi ezi-8 ngosuku: Ngaba yinyani okanye yintsomi?

Umxholo

• Imvelaphi yoMgaqo we-8 × 8
• Zithini iZifundo malunga noMgaqo we-8 × 8
• Unokuhlala Unamanzi Amanzi Ngaphezulu Kwamanzi
• Ukusela amanzi aNeleyo kuneziBonelelo zezeMpilo
• Ufanele Usele Amanzi Amanzi Ngakanani?

Usenokuba uvile ngomgaqo we-8 × 8. Ithi kufuneka usele iiglasi zamanzi ezisibhozo ngosuku.

Eso sisiqingatha segaloni yamanzi (malunga neelitha ezimbini).

Eli bango liye laba nobulumko obwamkelekileyo kwaye kulula kakhulu ukukhumbula. Kodwa ngaba ikhona inyaniso kweli cebiso okanye yintsomi nje?

Imvelaphi yoMgaqo we-8 × 8

Umthombo wolawulo lwe-8 × 8 awukaqinisekiswa ().

Enye ithiyori inokuba yaqala ngo-1945, xa omnye umbutho wophando wakhupha ingxelo echaza ukuba umntu oqhelekileyo kufuneka asebenzise i-1 ml yamanzi kwikhalori nganye yokutya abakutyayo.

Umntu otya ukutya okunama-2,000 eekhalori ngosuku, oku kongeza ukuya kwi-2,000 ml (malunga ne-64 oz), okanye iiglasi ezisibhozo ze-8-oz.

Kodwa ingxelo ikwabhengeze ukuba uninzi lala manzi anokufumaneka kukutya okutyayo.

Enye imvelaphi enokwenzeka yomgaqo we-8 × 8 ngumsebenzi wengcali yesondlo egama linguGqirha Frederick Stare. Waqokelela incwadi epapashwe ngo-1974 eyayikhuthaza ukusela iiglasi zamanzi ezintandathu ukuya kwezisibhozo ngosuku.

Incwadi ikwabonakalise ukuba iziqhamo kunye nemifuno, kunye nezinye iziselo, ziphezulu emanzini.

Nangona kunjalo, eli candelo lebali kubonakala ngathi alihoywanga xa ulwazi oluvela kule ncwadi lusasazeka kuluntu, abaphandi kunye nemibutho yezempilo.

Ayaziwa apho isindululo sokusela iiglasi ezisibhozo ze-8-oz zamanzi ngemini zivela kwasekuqaleni, kodwa zimbalwa iingcinga ezikhoyo.

Zithini iZifundo malunga noMgaqo we-8 × 8

Inqaku elinye elivela ku-2002 lavavanya ubungqina besayensi obusemva komgaqo we-8 × 8 ().

Iphonononge uninzi lwezifundo, uphando kunye namanqaku, kungafunyanwa bungqina benzululwazi obucebisa ukuba kufuneka usele iiglasi ezisibhozo ze-8-oz zamanzi ngosuku ukufumana amanzi ngokwaneleyo.

Nangona kunjalo, kufanele kuqatshelwe ukuba oku kufunyenwe kunqunyelwe kwimpilo, nangona kunjalo kuhlala abantu abadala abahlala kwimozulu epholileyo.

Ngelixa ngokuqinisekileyo kukho iimeko apho iimfuno zamanzi zonyuka, amadoda nabafazi abasempilweni ngokubanzi akufuneki ukuba basebenzise amanzi ngezixa ezikhulu kangako.

Kwelinye icala, ukungaseli manzi ngokwaneleyo kunokubangela ukuphelelwa ngamanzi emzimbeni, kuchazwe njengokulahleka kwe-1-2% yesisindo somzimba ngenxa yokulahleka kolwelo. Kule meko, unokufumana ukudinwa, intloko ebuhlungu kunye nokuphazamiseka kwengqondo (,).

Kodwa ukuze uhlale uhlanjululwe kwaye unqande ukungabikho komzimba, awudingi ukulandela ngokungqongqo umthetho we-8 × 8. Ngethamsanqa, unethuku elakhelwe-ngaphakathi elibizwa ngokuba lunxano.

Ngesi sizathu, uninzi lwabantu aludingi ukuba nexhala malunga nokutya kwabo - ukomelela kuya kukuxelela xa ufuna amanzi.

Akukho bungqina benzululwazi obuxhasa umthetho we-8 × 8. Amanzi owathathayo ahluka ngokwabantu ngabanye kwaye kufuneka uvumele ukunxanelwa kukukhokele kwindlela othatha ngayo.

Unokuhlala Unamanzi Amanzi Ngaphezulu Kwamanzi

Asingamanzi nje angenanto anikezela umzimba wakho ngamanzi. Ezinye iziselo, njengobisi kunye nejusi yeziqhamo, zibala ngokunjalo.

Ngokuchasene nenkolelo edumileyo, iziselo ezine-caffeine kunye neziselo ezinxilisayo ezinjengebhiya nazo zinokuba negalelo ekufunxeni ulwelo, ubuncinci xa zityiwe ngokumodareyitha (,,,,).

Ezi zisiselo ziba kuphela zi-diuretics ebalulekileyo xa uzisebenzisa ngobungakanani obukhulu. I-diuretics zizinto ezonyusa ukulahleka kolwelo ngokwenza ukuba uchame rhoqo.

Ukutya okuninzi okutyayo kukwaqulathe isixa esikhulu samanzi.

Amanzi owafumanayo ekutyeni axhomekeke kubungakanani bokutya okunotye amanzi. Iziqhamo kunye nemifuno zityebe ngakumbi emanzini, kwaye ukutya okufana nenyama, intlanzi kunye namaqanda nako kunamanzi aphezulu.

Okokugqibela, isixa esithile samanzi siveliswa emzimbeni wakho xa uhambisa izakhamzimba. Oku kubhekiselwa kuko njengamanzi okuhambisa umzimba.

Kubantu abahleliyo, ukutya imihla ngemihla okusela amanzi okusela kunye nezinye iziyobisi kuqikelelwa ukuba kujikeleze i-70-80%, ngelixa ukutya kucingelwa ukuba kubalwa malunga ne-20-30% (,).

E-US, umyinge wamanzi abantu abafumana kukutya uqikelelwa kwi-20%, isezantsi kakhulu kunakwamanye amazwe aseYurophu.

Abantu abafumana amanzi asezantsi ekutyeni kufuneka basele ngaphezulu kunabo batya ukutya okunamanzi amaninzi ().

Ngaphandle kwamanzi, okunye ukutya kunye neziselo ozityayo zinegalelo kulwamkelo lwemihla ngemihla kunye nokukunceda ugcine amanzi. Amanye amanzi ayenziwa ngaphakathi komzimba wakho ngokusebenzisa imetabolism.

Ukusela amanzi aNeleyo kuneziBonelelo zezeMpilo

Kufuneka ukuba usele amanzi awaneleyo ukuze uhlale unamanzi alungileyo.

Ngokubanzi, oko kuthetha ukutshintsha amanzi owaphulukileyo ngokuphefumla, ukubila, umchamo kunye nelindle.

Ukusela amanzi aneleyo kunokubonelela ngezibonelelo zempilo, kubandakanya:

• Ukuhla ukusinda: Ukusela amanzi aneleyo kunokukunceda utshise iikhalori ezininzi, ukunciphisa ukutya xa usitya ngaphambi kokutya kunye nokunciphisa umngcipheko wokufumana ubunzima bexesha elide (,,).
• Ukusebenza okungcono komzimba: Ukuthoba amanzi ngokuthozamileyo kunokonakalisa ukusebenza komzimba. Ukuphulukana ne-2% kuphela yomxholo wamanzi emzimbeni wakho ngexesha lokuzilolonga kunokunyusa ukudinwa kwaye kunciphise inkuthazo (,, 16).
• Ukunciphisa ubunzima beentloko: Kulabo bathambekele kwintloko, ukusela amanzi ongezelelweyo kunokunciphisa amandla kunye nexesha leziqendu. Kubantu abaphelelwe ngamanzi emzimbeni, amanzi anokunceda ukukhulula iimpawu zentloko (,).
• Uncedo lokuqunjelwa kunye nothintelo: Kubantu abaphelelwe ngamanzi emzimbeni, ukusela amanzi aneleyo kunokunceda ukunqanda kunye nokunciphisa ukuqunjelwa (,).
• Ukuncipha komngcipheko wamatye ezintso: Nangona uphando oluthe kratya luyafuneka, bukhona ubungqina bokuba ukwanda kokusetyenziswa kwamanzi kunokunceda ukuthintela ukuphindeka kubantu abanomdla wokwenza amatye ezintso (,).

Ukuhlala u-hydrated kunokunceda ekulahlekeni kwesisindo, kuncede ukwandisa ukusebenza komzimba, kunciphise ukuqunjelwa kunye nokunye.

Ufanele Usele Amanzi Amanzi Ngakanani?

Akukho mpendulo inye kulo mbuzo.

Ukutya ngokwaneleyo (i-AI) yamanzi e-US kuthathwa njengama-ounces angama-91 (2.7 ilitha) ngosuku kwabasetyhini kunye nee-ounces eziyi-125 (i-3.7 ilitha) ngosuku ngamadoda (22).

Qaphela ukuba oku kukuthathwa kwamanzi kuyo yonke imithombo, hayi amanzi acocekileyo kuphela.

Ngelixa ngokuqinisekileyo oku kunokusetyenziswa njengesikhokelo, kukho izinto ezininzi, ngaphakathi emzimbeni nasendalweni yakho, ezichaphazela isidingo sakho samanzi.

Ubungakanani bomzimba, ukwakhiwa kunye nenqanaba lomsebenzi liyahluka kakhulu kumntu kumntu. Ukuba ungumdlali, hlala kwindawo eshushu okanye ngoku uncancisa, iimfuno zakho zamanzi ziyanda.

Ukuthathela ingqalelo konke oku, kuyacaca ukuba iimfuno zamanzi zibodwa kakhulu.

Ukusela iiglasi zamanzi ezisibhozo ngosuku kunokuba ngaphezulu kwabanye abantu, kodwa kunokuba kuncinci kakhulu kwabanye.

Ukuba ufuna ukugcina izinto zilula, mamela nje umzimba wakho kwaye uvumele ukunxanwa kube sisikhokelo sakho.

Sela amanzi xa unxaniwe. Yima xa ungasanxanwa kwakhona. Yenza ukulahleka kolwelo ngokusela ngaphezulu ngexesha leshushu kunye nokuzilolonga.

Nangona kunjalo, gcinani engqondweni ukuba oku akusebenzi kuwo wonke umntu. Abanye abantu abadala, umzekelo, banokufuna ngokuzikhumbuza ukuba basele amanzi nokuba abanxaniwe.

Funda oku ukuze ufumane inkcazo ebanzi ngakumbi malunga nobungakanani bamanzi ekufuneka usele ngemini.