Ukusela kakhulu Amanzi kunokukunceda ukuba wehlise ubunzima

Umxholo

• Amanzi okusela anokukwenza utshise iiCalori ezingakumbi
• Amanzi okusela ngaphambi kokutya kunokunciphisa ukutya
• Ukusela aManzi ngaManye kunxulunyaniswa nokuNcitshiswa kokuThathwa kweKhalori kunye nomngcipheko omncinci wokufumana ubunzima
• Ufanele Uwasele Amanzi Kangakanani?
• Thatha uMyalezo waseKhaya

Kudala, amanzi okusela bekucingelwa ukuba anokunceda ukunciphisa umzimba.

Ngapha koko, i-30-59% yabantu abadala base-US abazama ukunciphisa ubunzima bonyusa umthamo wabo wamanzi (,).

Izifundo ezininzi zibonisa ukuba ukusela amanzi amaninzi kunokunceda ekunciphiseni ubunzima kunye nokugcinwa ().

Eli nqaku lichaza indlela amanzi okusela anokukunceda ngayo ukuba unciphise umzimba.

Amanzi okusela anokukwenza utshise iiCalori ezingakumbi

Uninzi lwezifundo ezidweliswe apha ngezantsi zijonge isiphumo sokusela amanzi, i-0.5 yeelitha (17 oz) yokuhambisa amanzi.

Amanzi okusela andisa inani leekhalori ozitshisileyo, ezaziwa njengokuphumla kwenkcitho yamandla ().

Kubantu abadala, inkcitho yamandla okuphumla ibonakalisiwe ukuba inyuke nge-24-30% kwimizuzu eli-10 yamanzi okusela. Oku kuhlala ubuncinci imizuzu engama-60 (,).

Ukuxhasa oku, olunye uphononongo lokutyeba kakhulu kunye nokutyeba kwabantwana kwafumanisa ukonyuka kwama-25% kwinkcitho yamandla emva kokusela amanzi abandayo ().

Isifundo samakhosikazi atyebe kakhulu kuvavanye iimpembelelo zokunyuka kokuthathwa kwamanzi ngaphezulu kwe-1 litre (34 oz) ngosuku. Bafumanise ukuba ngaphezulu kwenyanga ye-12, oku kubangele ukongezwa kwe-2 kg (4.4 lbs) yokwehla kobunzima ().

Kuba aba bafazi bengakhange benze naluphi na utshintsho kwindlela yokuphila ngaphandle kokusela amanzi ngakumbi, ezi ziphumo zinomtsalane kakhulu.

Ukongeza, zombini ezi zifundo zibonisa ukuba ukusela i-0.5 yeelitha (17 oz) zamanzi kukhokelela kwiikhalori ezingaphezulu ezingama-23 ezitshisiweyo. Ngonyaka, loo nto ifikelela kwi-17,000 yeekhalori-okanye ngaphezulu kwe-2 kg (4.4 lbs) yamafutha.

Olunye uphononongo lubeke esweni abantu abatyebe kakhulu abasela i-1-1.5 yeelitha (34-50 oz) zamanzi yonke imihla iiveki ezimbalwa. Bafumene ukuncitshiswa okubalulekileyo kubunzima, isalathiso sobunzima bomzimba (BMI), ukujikeleza kwesinqe kunye namafutha omzimba (,,).

Ezi ziphumo zinokuba nomtsalane ngakumbi xa amanzi ebanda. Xa usela amanzi abandayo, umzimba wakho usebenzisa iikhalori ezongezelelweyo ukufudumeza amanzi ukuya kubushushu bomzimba.

Ukusela i-0.5 yeelitha (17 oz) zamanzi kunokunyusa inani leekhalori ezitshisiweyo ubuncinci iyure. Olunye uphononongo lubonisa ukuba oku kungakhokelela ekunciphiseni ukuthoba umzimba.

Amanzi okusela ngaphambi kokutya kunokunciphisa ukutya

Abanye abantu bathi ukusela amanzi ngaphambi kwesidlo kunciphisa umdla wokutya.

Ngokwenyani kubonakala ngathi kukho inyani emva koku, kodwa phantse kuphela kubantu abadala kunye nabadala ().

Izifundo zabantu abadala sezibonisile ukuba amanzi okusela ngaphambi kwesidlo ngasinye anokunyusa ukunciphisa umzimba nge-2 kg (4.4 lbs) ngaphezulu kweeveki ezili-12 (,).

Kwisifundo esinye, abathathi-nxaxheba abanesisindo esiphakathi kunye nabatyebileyo abaphuza amanzi ngaphambi kwesidlo ngasinye baphulukana nobunzima obuyi-44%, xa kuthelekiswa neqela elingakhange lisele manzi ().

Olunye uphononongo lukwabonisa ukuba amanzi okusela ngaphambi kwesidlo sakusasa anciphise inani leekhalori ezisetyenzisiweyo ngexesha lesidlo nge-13% ().

Nangona oku kunokuba luncedo kakhulu kubantu abaphakathi kunye nabadala, izifundo zabantu abancinci azibonisanga kuncitshiswa okufanayo kokutya ikhalori.

Amanzi okusela ngaphambi kokutya anokunciphisa umdla wokutya kubantu abaphakathi kunye nabadala. Oku kunciphisa ukuthathwa kwekhalori, kukhokelela ekulahlekeni kobunzima.

Ukusela aManzi ngaManye kunxulunyaniswa nokuNcitshiswa kokuThathwa kweKhalori kunye nomngcipheko omncinci wokufumana ubunzima

Kuba amanzi ayina-calorie ngokwendalo, ahlala enxulunyaniswa nokuncipha kwekhalori.

Oku ikakhulu kungenxa yokuba usela amanzi endaweni yoko nezinye iziselo, ezihlala ziphezulu kwiikhalori kunye neswekile (,,).

Izifundo eziqwalaselweyo zibonise ukuba abantu abasela amanzi kakhulu banokufikelela kwi-9% (okanye ii-calories ezingama-200) ikhalori ephantsi, ngokomndilili (,).

Amanzi okusela anokunceda ekuthinteleni ukutyeba ixesha elide. Ngokubanzi, umntu ophakathi uzuza malunga ne-1.45 kg (3.2 lbs) rhoqo kwiminyaka emi-4 ().

Le mali ingancitshiswa ngu:

• Ukongeza 1 indebe yamanzi: Ukonyusa ukuselwa kwamanzi imihla ngemihla ngekomityi enye kunokunciphisa ukutyeba kobunzima nge-0.13 kg (0.23 lbs).
• Ukutshintsha ezinye iziselo ngamanzi: Ukubeka endaweni yesiselo esiswiti eswekile kunye nekomityi enye yamanzi kunokunciphisa ukuzuza ubunzima beminyaka emi-4 nge-0.5 kg (1.1 lbs).

Kubaluleke ngakumbi ukukhuthaza abantwana ukuba basele amanzi, kuba oko kunokubanceda ekuthinteleni ukuba batyebe okanye batyebe (,).

Uphononongo lwakutsha nje, olwenziwe esikolweni lujolise ekwehliseni izinga lokutyeba ngokukhuthaza abantwana ukuba basele amanzi. Bafake imithombo yamanzi kwizikolo ezili-17 kwaye babonelela ngezifundo zaseklasini malunga nokusetyenziswa kwamanzi kwisibini kunye nesithathu ibanga.

Emva konyaka omnye wesikolo, umngcipheko wokutyeba kakhulu wawuncitshisiwe yi-31% ye-whopping kwizikolo apho ukunyuswa kwamanzi kwandiswa ().

Ukusela amanzi ngakumbi kunokukhokelela ekunciphiseni ukutya ikhalori kunye nokunciphisa umngcipheko wokufumana ubunzima bexesha elide kunye nokukhuluphala, ngakumbi ebantwaneni.

Ufanele Uwasele Amanzi Kangakanani?

Uninzi lwabasemagunyeni kwezempilo bacebisa ukusela iiglasi zamanzi ezisibhozo, ezisibhozo (malunga neelitha ezimbini) ngosuku.

Nangona kunjalo, eli nani alikho kwaphela. Njengakwezinto ezininzi kangaka, iimfuno zamanzi zixhomekeke ngokupheleleyo kumntu (20).

Umzekelo, abantu ababila kakhulu okanye abenza umthambo rhoqo banokufuna amanzi amaninzi kunalawo angasebenziyo.

Abantu abadala kunye noomama abancancisayo kufuneka bakongamele ukungenwa kwabo ngamanzi kufutshane ().

Gcina ukhumbula ukuba ufumana amanzi nakukutya okuninzi kunye neziselo, ezinje ngekofu, iti, inyama, intlanzi, ubisi, ngakumbi iziqhamo kunye nemifuno.

Njengomgaqo olungileyo wesithupha, kuya kufuneka usele amanzi xa unxaniwe, kwaye usele ngokwaneleyo ukucima unxano lwakho.

Ukuba ufumanisa ukuba unentloko ebuhlungu, unesimo sengqondo esibi, uhlala ulambile okanye unengxaki yokujonga, emva koko unokubandezeleka ngenxa yokuphelelwa ngamanzi emzimbeni. Ukusela amanzi ngakumbi kunokunceda ukulungisa oku (,,).

Ngokusekwe kwizifundo, ukusela i-1-2 yeelitha zamanzi ngosuku kufuneka zanele ukunceda ukunciphisa umzimba.

Nantsi indlela omele ukusela ngayo amanzi, kwimilinganiselo eyahlukeneyo:

• Iilitha: 1–2.
• Iiyuniyuni: 34–67.
• Iiglasi (8-oz): 4–8.

Nangona kunjalo, esi sisikhokelo nje ngokubanzi. Abanye abantu banokufuna okuncinci, ngelixa abanye banokufuna okuninzi.

Kananjalo, akukhuthazwa ukuba usele amanzi amaninzi kakhulu, kuba kunokubangela ityhefu yamanzi. Oku kuye kwabangela nokusweleka kwiimeko ezigabadeleyo, njengaxa kukhuphiswano lokusela emanzini.

Ngokwezifundo, iilitha ezi-1-2 zamanzi ngosuku zanele ukunceda ukunciphisa umzimba, ngakumbi xa usetyenziswa ngaphambi kokutya.

Thatha uMyalezo waseKhaya

Amanzi anokunceda ngokwenene ukunciphisa umzimba.

I-100% ikhululekile, ikunceda utshise iikhalori ezingaphezulu kwaye unokucinezela ukutya kwakho xa usitya ngaphambi kokutya.

Izibonelelo zikhulu ngakumbi xa utshintsha iziselo ezineswekile ngamanzi. Yindlela elula yokunciphisa iswekile kunye neekhalori.

Nangona kunjalo, gcinani engqondweni ukuba kuya kufuneka wenze okungaphezulu kunokusela nje amanzi ukuba ufuna ukunciphisa isixa esibalulekileyo sobunzima.

Amanzi yinto enye, encinci yephazili.