Ngaba kufuneka usele amanzi kuqala ekuseni?

Umxholo

• Amanzi ayimfuneko emzimbeni wakho
• Amabango athandwayo malunga nokusela amanzi kwisisu esingenanto
• Ibango le-1: Ukusela amanzi kanye emva kokuba uvukile kunceda ukuphinda umise umzimba emzimbeni
• Ibango le-2: Iglasi yamanzi ngaphambi kwesidlo sakusasa inciphisa ikhalori oyityayo imini yonke
• Ibango lesi-3: Ukusela amanzi kusasa kukonyusa ukwehla kobunzima
• Ibango 4: Ukusela amanzi xa uvuka kuphucula ukusebenza kwengqondo
• Ibango lesi-5: Ukusela amanzi kuqala ekuseni kunceda 'ukuphelisa i-toxins' kunye nokuphucula impilo yolusu
• Ibango 6: Kungcono ukusela amanzi ashushu kusasa
• Ibango le-7: Iglasi yamanzi abandayo kusasa-qalisa imetabolism yakho
• Umgca wezantsi

Amanzi ayimfuneko ebomini, kwaye umzimba wakho uyawadinga ukuze usebenze kakuhle.

Olunye uluvo oluhamba phambili lubonisa ukuba ukuba ufuna ukuba sempilweni, kuya kufuneka usele amanzi kuqala ekuseni.

Nangona kunjalo, unokuzibuza ukuba ngaba ixesha losuku lenza umahluko xa kufikwa kwi-hydration.

Eli nqaku liphonononga amanye amabango athandwayo ajikeleze umbono wokusela amanzi kanye emva kokuba uvukile ukumisela ukuba ingaba isenzo sibonelela naziphi na izibonelelo zezempilo.

Amanzi ayimfuneko emzimbeni wakho

Malunga ne-60% yomzimba wakho inamanzi.

Ikwajongwa njengesondlo esibalulekileyo, oko kuthetha ukuba umzimba wakho awunako ukuvelisa ngokwaneleyo ngemetabolism ukuhlangabezana neemfuno zemihla ngemihla ().

Ke ngoko, kuya kufuneka uyifumane ngokutya-kwaye ngakumbi iziselo-ukuqinisekisa ukusebenza komzimba.

Onke amalungu kunye nezicubu zixhomekeke emanzini, kwaye idlala iindima ezininzi emzimbeni wakho, kubandakanya: ()

• Ukuhamba ngesondlo. Amanzi avumela ukujikeleza kwegazi, okuhambisa izondlo kwiiseli zakho kunye nokususa inkunkuma kuzo.
• Unyango kunyango. Ngenxa yobukhulu bamanzi obushushu, kuthintela utshintsho kubushushu bomzimba kwiindawo ezishushu nezibandayo.
• Ukuthambisa ajikeleze umzimba. Amanzi anceda ukuthambisa amalunga kwaye yinto ebaluleke kakhulu kulwelo lokuthambisa komzimba wakho, kubandakanya amathe kunye nesisu, amathumbu, ukuphefumla, kunye nomchamo wokuchama.
• Ukutshatyalaliswa kokutshatyalaliswa. Amanzi asebenza njengesixhobo sokumothusa, ekhusela amalungu akho kunye nezicubu ngokunceda ukugcina imo yeselula.

Umzimba wakho uphulukana namanzi yonke imihla ngokubila, ukuphefumla, umchamo kunye nokuhamba kwamathumbu. Oku kwaziwa njengeziphumo zamanzi.

Ukuba awuthathi amanzi aneleyo imini yonke ukwenza ezi lahleko, kunokukhokelela ekuphelelweni ngamanzi emzimbeni, okunxulunyaniswa neziphumo ezibi zempilo ().

Le nkqubo yaziwa ngokuba ngumlinganiso wamanzi kwaye ichaza ukuba igalelo lamanzi kufuneka lilingane neziphumo zamanzi ukunqanda ukomisa ().

Amanzi sisondlo esibalulekileyo, kwaye onke amalungu kunye nezicubu emzimbeni wakho zixhomekeke kuwo ukuze usebenze. Kuba umzimba wakho uphulukana namanzi rhoqo, kufuneka ubuyekeze ezi lahleko ukunqanda ukomisa.

Amabango athandwayo malunga nokusela amanzi kwisisu esingenanto

Abanye abantu bathi amanzi okusela kuqala ekuseni anikezela ngezibonelelo zezempilo ngaphezulu kwezo zinxulumene nokuwasela ngamanye amaxesha osuku.

Nazi ezinye iingxoxo ezidumileyo emva kweli bango kwaye isayensi ithi ntoni ngazo.

Ibango le-1: Ukusela amanzi kanye emva kokuba uvukile kunceda ukuphinda umise umzimba emzimbeni

Ngenxa yokuba umchamo uhlala ubamnyama kuqala ekuseni, abantu abaninzi bakholelwa ukuba bavuka bengenamanzi ngenxa yokungabikho kwe-hydration ngexesha lokulala.

Nangona kunjalo, le yinyani-inyani, njengoko umbala womchamo awusosalathiso esicacileyo samanqanaba e-hydration.

Nangona izifundo zichonge ukuba iisampulu zomchamo ukusuka kwinto yokuqala ekuseni zigxile ngakumbi- zikhokelela kumbala omnyama, oqhele ukuthathwa njengophawu lokwehla emzimbeni - ezi sampuli ziyehluleka ukubona umahluko kwimeko ye-hydration ().

Olunye uphononongo kubantu abadala abangama-164 abasempilweni bahlalutya ukuhla kumanqanaba e-hydration kunye nokutya amanzi. Icacisile ukuba ukufunxwa kwamanzi kwakuphezulu kuzo zonke iiyure zokuqala ze-6 emva kokuvuka. Nangona kunjalo, amanqanaba e-hydration awakhange abonakalise oku kunyuka kwamanzi ().

Ngaphandle kokuba babe nomchamo wombala okhanyayo, babengenawo amanzi afanelekileyo. Kungenxa yokuba ukufakwa kwamanzi amakhulu kungangxenga umchamo, ubangele ukuba ube lula okanye umbala ocacileyo- nokuba ukubakho kwamanzi emzimbeni (,).

Ngokuchaseneyo, umbala omnyama womchamo wakho wasekuseni awunyanzelekanga ukuba ube luphawu lokwehla emzimbeni. Kumnyama nje kuba ungakhange utye naluphi na ulwelo ngobusuku obunye.

Xa umzimba wakho uhlangabezana nokusilela kwamanzi, usebenzisa imvakalelo yokunxanelwa ukuqinisekisa ukuba uyaphinda 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 uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde ukalwe 'Xa' umzimba 'wakho' un 'ukunqongophala kwamanzi' Olu luvo lusebenza ngokulinganayo kuyo yonke imini ().

Ibango le-2: Iglasi yamanzi ngaphambi kwesidlo sakusasa inciphisa ikhalori oyityayo imini yonke

Ubungqina bucebisa ukuba ukusetyenziswa kwamanzi okuphezulu kunceda ukunciphisa ikhalori yakho yemihla ngemihla, njengoko inyusa iimvakalelo zakho zokugcwala (,, 8).

Ngelixa amanzi anokukwenza uzive ugcwele, esi siphumo asisebenzi kuphela kumanzi okusela ngaphambi kwesidlo sakusasa-okanye kubemi ngokubanzi.

Olunye uphononongo lufumanise ukuba amanzi okusela ngaphambi kwesidlo sakusasa anciphisa ikhalori kwisidlo esilandelayo nge-13%. Nangona kunjalo, olunye uphononongo luqwalasele iziphumo ezifanayo xa abathathi-nxaxheba basela amanzi kwimizuzu engama-30 ngaphambi kwesidlo sasemini (,).

Oko kwathiwa, zombini ezi zifundo zagqiba ukuba amandla okunciphisa ikhalori kwisidlo esilandelayo yayisebenza kuphela kubantu abadala abadala - hayi kwabancinci.

Ngelixa amanzi okusela ngaphambi kwesidlo isenokunganciphisi kakhulu ukungeniswa kweekhalori kubantu abancinci, ukwenjenjalo kusabanceda bahlale benamanzi afanelekileyo.

Ibango lesi-3: Ukusela amanzi kusasa kukonyusa ukwehla kobunzima

Ubudlelwane phakathi kwamanzi kunye nokwehla kobunzima ngokuyinxenye kunxulunyaniswa nefuthe le-thermogenic, elibhekisa kumandla afunekayo ukufudumeza amanzi abandayo kwindawo yokugaya ukutya emva kokuyisebenzisa.

Uphononongo lubonisa ukuba i-thermogenesis eyenziwe ngamanzi inokubangela ukwanda komzimba kwi-24-30% kubantu abadala, kwaye isiphumo sihlala malunga nemizuzu engama-60 (,, 13,).

Olunye uphononongo luye lwafumanisa ukuba ukonyusa ukufunxa kwakho amanzi ngee-ounces ezingama-50 (1.5 yeelitha) kukhokelele ekutshiseni ii-calories ezingaphezulu ezingama-48. Ngaphezulu konyaka omnye, le iitotali ezimalunga ne-17,000 ezongezelelweyo zitshisiwe- okanye malunga neeponti ezi-5 (2.5 kg) zamafutha ().

Nangona eli bango libonakala lixhaswa luphando lwenzululwazi, abukho ubungqina obucebisa ukuba esi siphumo sinqunyelwe kumanzi adliwe kuqala ekuseni.

Ibango 4: Ukusela amanzi xa uvuka kuphucula ukusebenza kwengqondo

Ukuphelelwa ngamanzi emzimbeni kunxibelelene kakhulu nokuncipha kokusebenza kwengqondo, okuthetha ukuba ukugqibezela imisebenzi, enjengokukhumbula okanye ukufunda izinto ezintsha, kuya kusiba nzima ().

Uphando lubonisa ukuba ukuphelelwa ngamanzi emzimbeni okuhambelana ne-1-2% yesisindo somzimba kunokuchaphazela kakubi ukulumkisa, ukuxininisa, imemori yexesha elifutshane kunye nokusebenza komzimba (,,).

Ngenxa yoko, abanye bathi ukuba ufuna ukuhlala ngaphezulu komdlalo wakho, kufuneka usele iglasi yamanzi xa uvuka.

Nangona kunjalo, iimpembelelo zokuphelelwa ngamanzi emzimbeni zinokubuyiselwa umva ngokubuyisela ulwelo kwakhona, kwaye akukho bungqina buthintela izibonelelo zokubuyiselwa kwakhona ekuseni ().

Ibango lesi-5: Ukusela amanzi kuqala ekuseni kunceda 'ukuphelisa i-toxins' kunye nokuphucula impilo yolusu

Enye inkolelo eqhelekileyo ithi ukusela amanzi kusasa kunceda umzimba wakho “ukhuphe iityhefu”

Izintso zakho zezona zisisiseko sokulawula ulwelo olulinganiselweyo, kwaye zifuna amanzi ukuphelisa inkunkuma kwigazi lakho ().

Nangona kunjalo, amandla akho ezintso okucoca umzimba wakho ngento oyinikiweyo kugqitywa bubungakanani bezinto ezikhoyo, hayi ngamanzi akho okanye ishedyuli yokusela ().

Ukuba into ikhona kwisixa esikhulu kunokuba izintso zakho zinokuyiphatha, zenza imveliso yomthamo omkhulu. Oku kubizwa ngokuba yi-osmotic diuresis kwaye kwahlukile kwidisco yamanzi, eyenzekayo xa usela amanzi kakhulu ().

Kukwakho nebango lokuba amanzi okusela anyusa impilo yolusu. Ngenxa yokuba ulusu lwakho luqulathe malunga neepesenti ezingama-30 zamanzi, ukuwasela kusasa kucingelwa ukuba kunciphisa amabala kwaye kuwenze ujongeke.

Nangona ukomiswa kakhulu emzimbeni kunokuthoba isikhumba kwaye kubangele ukoma, akukho bungqina buxhasa eli bango (,).

Ibango 6: Kungcono ukusela amanzi ashushu kusasa

Olunye uluvo olubanzi lubonisa ukuba ukhetha amanzi ashushu okanye ashushu ngaphezulu kwamanzi abandayo xa uvuka, kuba oko kunokudambisa umzimba.

Umzekelo, amanzi afudumeleyo anokunceda ekucoleni ukutya kwabo banengxaki yokudlulisa ukutya kunye nolwelo ukusuka kwindawo yabo ukuya esiswini ().

Nangona kunjalo, izifundo ezindala zifumanise ukuba ukusela amanzi afudumeleyo kunokuphazamisa ukubola.

Olunye uphononongo olunjalo lwalinganisa uhambo olude lwasentlango kwaye lwaphawula ukuba abantu ababenikwe amanzi angama-104 ° F (40 ° C) basela kancinci kuwo, xa kuthelekiswa nabo banikwa amanzi angama-59 ° F (15 ° C).

Ngenxa yeemeko ezifana nentlango, ukuncitshiswa kokusetyenziswa kwamanzi kukhokelele kwilahleko malunga neepesenti ezi-3 zobunzima bomzimba kwiqela lamanzi ashushu, nto leyo eyonyuse umngcipheko wokuphelelwa ngamanzi emzimbeni.

Ngokuchasene noko, abo basela amanzi abandayo banyuse izinga labo lokutya nge-120%, behlisa umngcipheko wokuphelelwa ngamanzi emzimbeni (19).

Ibango le-7: Iglasi yamanzi abandayo kusasa-qalisa imetabolism yakho

Abanye abantu bathi iglasi yamanzi abandayo yokutsiba-kuqala imetabolism yakho, ethi yona ikuncede ukunciphisa umzimba.

Nangona kunjalo, kubonakala ngathi kukho impikiswano ejikeleze eli bango.

Nangona olunye uphononongo lubonise ukuba amanzi okusela kwi-37 ° F (3 ° C) abangele ukonyuka ngama-5% kwinani leekhalori ezitshisiweyo, oku bekuqwalaselwa njengonyuko oluncinci, njengomphumo wamanzi abandayo kwiziphumo zokutsha kweekhalori. kuba ngaphezulu ().

Ke, abaphandi bathandabuza ukubanakho kwamanzi abandayo ukunceda ukunciphisa umzimba.

Ngaphezu koko, olunye uphononongo luhlalutye ukuba ingaba umzimba ungatshisa iikhalori ezongezelelekileyo ezifudumeza amanzi ukusuka kwi-59 ° F (15 ° C) ukuya kwi-98.6 ° F (37 ° C) ().

Iqukumbele ukuba malunga neepesenti ezingama-40 zempembelelo ye-thermogenic yokusela amanzi abandayo yabangelwa kukufudumeza amanzi ukusuka kwi-71.6 ° F ukuya kwi-98.6 ° F (22 ° C ukuya kwi-37 ° C) kwaye yabalwa kuphela malunga neekhalori ezili-9 ezitshisiweyo.

Ukuzimela kobushushu bamanzi - bayithathela ingqalelo impembelelo yayo kwimetabolism ukuba ibalulekile ().

Xa kufikwa ekuthandeni amanzi ashushu okanye abandayo ngaphezulu komnye, abukho ubungqina obaneleyo bokuqinisekisa okanye ukwala nokuba yeyiphi na inkolelo.

Amanzi okusela abonelela ngezibonelelo ezininzi zempilo- nokuba kushushu okanye kuyabanda. Nangona kunjalo, ukusela into yokuqala kusasa kubonakala ngathi ayonyusi iziphumo zayo zempilo.

Umgca wezantsi

Amanzi ayabandakanyeka kwimisebenzi eyahlukeneyo yomzimba, kubandakanya ukuphatha izondlo kunye neoksijini kwiiseli, ukulawula ubushushu bomzimba, ukuthambisa amalungu, nokukhusela amalungu akho kunye nezicubu.

Nangona usenokuphelelwa ngamanzi emzimbeni ngamaxesha athile ebudeni bemini, abukho ubungqina obuxhasa umbono wokusela amanzi kwisisu esingenanto ukuze ufumane izibonelelo ezongeziweyo.

Logama nje uhlawula ilahleko yamanzi emzimbeni wakho, ayenzi mahluko mkhulu ukuba uqale usuku lwakho ngeglasi yamanzi okanye usele ngalo naliphi na elinye ixesha losuku.

Qinisekisa ukuba uhlala unamanzi okusela nanini na xa uziva unxaniwe.