Iindlela ezili-12 ezilula zokusela amanzi amaninzi

Umxholo

• 1. Ziqonde iimfuno zakho zolwelo
• 2. Zibekele usukelo lwemihla ngemihla
• 3. Gcina ibhotile yamanzi enokuphinda isebenze nawe
• Cwangcisa izikhumbuzo
• 5. Faka ezinye endaweni yeziselo
• 6. Sela iglasi enye yamanzi ngaphambi kwesidlo ngasinye
• 7. Fumana isihluzi samanzi
• 8. Ncasa amanzi akho
• 9. Sela iglasi enye yamanzi ngeyure emsebenzini
• 10. Sipha imini yonke
• 11. Yitya ukutya okuninzi okuphezulu emanzini
• 12. Sela iglasi enye yamanzi xa uvuka naxa ulele
• Umgca wezantsi

Umzimba wakho umalunga ne-70% yamanzi, kwaye ukusela ngokwaneleyo kubalulekile kwimpilo efanelekileyo (1).

Amanzi adlala iindima ezininzi emzimbeni wakho, kubandakanya ukugcina ibhalansi ye-electrolyte kunye noxinzelelo lwegazi, ukuthambisa amalungu, ukulawula ubushushu bomzimba, kunye nokukhuthaza impilo yeseli (1,).

Ngelixa wonke umntu esazi ukuba kubalulekile ukuhlala unamanzi, ukwenza njalo kunokuba nzima ngamanye amaxesha.

Nazi iindlela ezili-12 ezilula zokusela amanzi.

1. Ziqonde iimfuno zakho zolwelo

Ngaphambi kokuba uthathe isigqibo sokusela amanzi amaninzi, kuya kufuneka uqonde iimfuno zolwelo lomzimba wakho.

Isindululo esiqhelekileyo sokuthathwa kwamanzi yonke imihla ngama-ounces angama-64 (1,920 ml), okanye iikomityi ezisi-8, kodwa oku akusekelwanga kwisayensi ().

I-National Academy of Medicine (NAM) icebisa ukuba amadoda asebenzise ii-ounces eziyi-125 (3,700 ml) kunye nabasetyhini malunga nee-ounces ezingama-90 (2,700 ml) zolwelo ngosuku, kubandakanya ulwelo oluvela emanzini, ezinye iziselo, kunye nokutya (4).

Nangona kunjalo, i-NAM iyavuma ukuba ayilunganga ukwenza izindululo ezibanzi malunga neemfuno zamanzi, njengoko zixhomekeke kwinqanaba lomsebenzi wakho, indawo, imeko yezempilo, kunye nokunye ().

Kwabaninzi, ukusela nje ukuphelisa unxano kuya kuqinisekisa ukuba uhlangabezana neemfuno zakho zolwelo. Nangona kunjalo, unokufuna ulwelo ngakumbi ukuba wenza umthambo rhoqo, usebenza ngaphandle, okanye uhlala kwimozulu eshushu ().

2. Zibekele usukelo lwemihla ngemihla

Ukusetha injongo yokufumana amanzi imihla ngemihla kunokukunceda usele amanzi amaninzi.

Ngokulula isenzo sokubeka iinjongo sinokukhuthaza kwaye sikwenze ukuba ube nakho ukwenza utshintsho olulungileyo oluhlala luhleli ().

Ukuze zisebenze kakuhle, iinjongo kufuneka zibe ziSMART, sisichazi kwezi ndlela zilandelayo ():

• Ngokukodwa
• Ukulinganisa
• Iyafikeleleka
• Yinyani
• Ixesha elimisiweyo

Umzekelo, injongo yokusetyenziswa kwamanzi ye-SMART inokuba kukusela ii-ounces ezingama-32 (960 ml) zamanzi ngosuku.

Inokukunceda ukurekhoda inkqubela phambili yakho, enokukugcina ukhuthazekile ukufezekisa injongo yakho- kwaye ukwenze umkhwa.

3. Gcina ibhotile yamanzi enokuphinda isebenze nawe

Ukugcina ibhotile yamanzi imini yonke kunokukunceda usele amanzi amaninzi.

Xa unebhotile yamanzi enokuphinda isebenze, unokuwasela ngokulula amanzi nakweyiphi na imeko, nokuba uhamba ngemiyalezo, uhambahamba, okanye usekhaya, emsebenzini okanye esikolweni.

Ukugcina ibhotile yamanzi ikwanokusebenza njengesikhumbuzo sokusela amanzi ngakumbi. Ukuba ubona ibhotile kwidesika okanye itafile, uya kuhlala ukhunjuzwa ukuba usele ngakumbi.

Kwaye kungcono kumhlaba osingqongileyo kunokuba uthembele kwiibhotile zamanzi zeplastiki ezisebenzisa kanye.

Cwangcisa izikhumbuzo

Unokuseta izikhumbuzo zokusela amanzi ngakumbi usebenzisa iapp okanye ialam xa ikwi-smartphone okanye kwiwatchwatch yakho.

Umzekelo, zama ukusetha isikhumbuzi sokuthatha iisiphu ezimbalwa zamanzi rhoqo kwimizuzu engama-30, okanye usete isikhumbuzi sokugqiba ukusela iglasi yakho yangoku yamanzi kwaye uyigcwalise iyure nganye.

Ezi zikhumbuzi zinokukunceda wandise ukungenisa kwakho amanzi, ngakumbi ukuba unengxaki yokulibala okanye uxakeke kakhulu ukuba ungasela.

5. Faka ezinye endaweni yeziselo

Enye indlela yokusela amanzi ngakumbi- kunye nokunyusa impilo yakho kunye nokunciphisa ikhalori yakho - kukutshintsha ezinye iziselo, ezinje ngesoda kunye neziselo zezemidlalo, ngamanzi.

Ezi ziselo zihlala zigcwele iswekile, ezinokuba yingozi kakhulu kwimpilo yakho.

Ukuze ube sempilweni efanelekileyo, nciphisa iswekile oyityayo ibe ngaphantsi kwe-5% yeekhalori ozityayo. Ikomityi enye ye-8-ounce (240 ml) yekomityi yesoda ngosuku ingagqitha lo mda ().

Ukutya okuphezulu kwiishukela ezongeziweyo kunxulunyaniswe nokutyeba kunye nezinye iimeko ezinje ngohlobo lweswekile 2 kunye nesifo sentliziyo (,,).

Ngapha koko, ukubuyisela ezi zisiselo zineswekile ngamanzi yindlela elula nexabiso eliphantsi yokusika iikhalori, ezinokukunceda ukunciphisa umzimba.

6. Sela iglasi enye yamanzi ngaphambi kwesidlo ngasinye

Enye indlela elula yokwandisa ukungenisa kwakho amanzi kukwenza umkhwa wokusela iglasi enye yamanzi ngaphambi kwesidlo ngasinye.

Ukuba utya izidlo ezi-3 ngosuku, oku kongeza ezinye iikomityi ezi-3 (720 ml) kwindlela otya ngayo amanzi imihla ngemihla.

Ngapha koko, ngamanye amaxesha umzimba wakho unokuphosa iimvakalelo zokunxanelwa indlala. Ukusela iglasi yamanzi ngaphambi kokutya kunokukunceda uqonde ukuba uziva ulambile ngokwenene ().

Ngaphezu koko, ukuba uzama ukunciphisa umzimba, ukusela iglasi yamanzi kunokukunceda ukuba utye iikhalori ezimbalwa kwesi sidlo silandelayo (,).

7. Fumana isihluzi samanzi

EMelika, amanzi amaninzi empompo akhuselekile ukuba angawasela. Nangona kunjalo, ukuba unenkxalabo malunga nomgangatho okanye ukhuseleko lwamanzi akho empompo, cinga ukuthenga isihluzi samanzi.

Kukho icebo lokucoca ulwelo phantse kulo lonke uhlahlo-lwabiwo mali, ukusuka kwiinkqubo zokuhluza amanzi ezixabisa yonke indlu ukuya kwiipaki zokucoca amanzi ezingabizi kakhulu.

Ukongeza, ukucoca amanzi akho kunokuphucula incasa.

Iifilitha zamanzi zokusetyenziselwa indawo, ezinje ngeendawo zokuhluza amanzi okanye izihluzo ezincamathisela ngokuthe ngqo kwipompo, zinokunciphisa amanqanaba eebhaktiriya ezihamba emanzini, ukukhokelela kunye nearsenic kumanzi ompompo angcolileyo ukuya kumanqanaba akhuselekileyo (,,).

Sebenzisa isihluzi samanzi kukwabiza kancinci kwaye kune-eco-friendly kunokuthenga amanzi asebhotileni, amaxesha ngamaxesha ahlukile kunamanzi empompo ().

8. Ncasa amanzi akho

Ukuba awuyithandi incasa yamanzi, okanye ufuna nje incasa ukukunceda usele ngakumbi, unokukhetha okuninzi.

Sebenzisa ibhotile yamanzi engabizi kakhulu yeziqhamo yenye yezempilo.

Ukudibanisa iziqhamo ezithandwayo oza kuzisebenzisa kwibhotile ye-infuser yicucumber-lime, ilamuni kunye ne-sitrobheli-kiwi. Nangona kunjalo, ungasebenzisa nayiphi indibaniselwano yeziqhamo ezilungele incasa yakho.

Unako kwakhona ukuthenga izincedisi zamanzi ngomgubo okanye ifom engamanzi ukongeza emanzini akho, kodwa yazi ukuba uninzi lwezi mveliso ziqulathe iswekile, izinto zokuthambisa ezingezizo, okanye ezinye izongezo ezinokuthi zonakalise impilo yakho.

9. Sela iglasi enye yamanzi ngeyure emsebenzini

Ukuba usebenza iiyure ezisi-8 zomhla wokusebenza, ukusela iglasi yamanzi ngeyure nganye xa usemsebenzini wongeza iikomityi ezisi-8 (1,920 ml) kwindlela otya ngayo amanzi imihla ngemihla.

Gcwalisa indebe yakho nje ukuba ufike emsebenzini, kwaye ngaphezulu kweyure nganye, sela amanzi aseleyo kwaye uphinde ugcwalise.

Le ndlela iya kugcina ukungenisa kwakho amanzi kungaguquguquki ngalo lonke usuku lwakho lomsebenzi.

10. Sipha imini yonke

Ukuhambisa emanzini ngokungaguquguqukiyo imini yonke yenye indlela elula yokukunceda uhlangane neenjongo zakho zamanzi.

Ukufikelela kwisiphelo samanzi ngokungaguquguqukiyo ngemini yakho kuya kuwugcina umlomo wakho ungomi kwaye kunokukunceda ugcine umphefumlo wakho uhlaziye (,).

Gcina iglasi yamanzi okanye ibhotile enokuphinda isebenze kufutshane nakulayini wakho wokubona ukuze ukhunjuzwe rhoqo ukuze uthabathe.

11. Yitya ukutya okuninzi okuphezulu emanzini

Enye indlela elula yokufumana amanzi kukutya ukutya okuninzi okuphezulu emanzini.

Iziqhamo kunye nemifuno ephezulu kakhulu emanzini ibandakanya (,,,,,,,):

• Ilethasi: Iipesenti ezingama-96 zamanzi
• Isileri: 95% amanzi
• Uzucchini: 95% amanzi
• Ikhaphetshu: Iipesenti ezingama-92 zamanzi
• Ujodo: Iipesenti ezingama-91 zamanzi
• Icantaloupe: Iipesenti ezingama-90 zamanzi
• I-melon honey: Iipesenti ezingama-90 zamanzi

Ukongeza kumxholo wamanzi aphezulu, ezi ziqhamo kunye nemifuno zigcwele iivithamini, iiminerali, kunye nee-antioxidants ezikhuthaza impilo yakho iphela.

12. Sela iglasi enye yamanzi xa uvuka naxa ulele

Indlela elula yokunyusa ukungenisa kwakho amanzi kukusela iglasi enye xa uvuka kunye nenye ngaphambi kokuba ulale.

Iglasi lamanzi abandayo kusasa inokukunceda ukuba uvuse kwaye yonyuse ulumko lwakho ().

Kwaye ukusela amanzi ngaphambi kokulala kunokukugcina ungavuki ngomlomo owomileyo kunye nomphunga ombi (,).

Umgca wezantsi

Ukufumana amanzi ngokwaneleyo kubalulekile kwimpilo entle.

I-National Academy of Medicine iqikelela ukuba uninzi lwabantu lufuna ii-ounces ezingama-90-125 (i-2,700-3,700 ml) yolwelo ngosuku, kubandakanya ulwelo oluvela emanzini, ezinye iziselo kunye nokutya.

Nangona kunjalo, kunokuba nzima ukusela amanzi ngokwesiqhelo, ngakumbi ukuba uxakekile, uhlala ulibale ukusela, okanye awukuthandi ukungcamla kwamanzi.

Ukukhetha kwezi ngcebiso zilula zili-12 kunokukunceda ukonyuse umthamo wakho wamanzi wemihla ngemihla.