Ngaba Amanzi eLamuni ayakunceda ukuba wehlise ubunzima?

Umxholo

• Amanzi eLemon aphantsi kwiiKhalori
• Inokukugcina Unamanzi
• Ukusela amanzi eLamuni kunganyusa iMetabolism
• Amanzi eLamuni anokukwenza uzive ugcwele ngakumbi
• Inokunyusa ukunciphisa umzimba
• Amanzi eLamuni aNgcono ngokungeyomfuneko kunamanzi aQhelekileyo
• Ukusela Amanzi eLemon
• Umgca osezantsi

Amanzi eLamuni sisiselo esenziwe ngamanzi axutywe nejusi entsha. Inokonwabelwa kushushu okanye kuyabanda.

Olu hlobo lwamanzi luhlala luthiwa lunezibonelelo zezempilo ezahlukeneyo, kubandakanya ukuphucula ukwetyiswa, ukonyusa ukugxila kunye nokwandisa amanqanaba amandla.

Kukwathiwa ukunceda ukukhuthaza ukunciphisa umzimba kwaye kuyinxalenye eyaziwayo yokutya okuninzi.

Amanzi eLemon aphantsi kwiiKhalori

Amanzi eelamuni ngesiqhelo sisiselo esinekhalori esezantsi kakhulu.

Ucinga ukuba ucudisa incindi yesiqingatha semon emanzini, iglasi nganye yamanzi e-lemon iya kuba neekhalori nje ezintandathu (1).

Ngesi sizathu, ukuba utshintshela ngaphandle iziselo ezinekhalori eziphezulu ezinje ngejusi yeorenji kunye nesoda yokufumana amanzi emon, ke le kunokuba yeyona ndlela intle yokusika iikhalori kunye nokunceda ukunciphisa umzimba.

Umzekelo, ikomityi enye yejusi yeorenji (237 ml) ineekhalori ezili-110, kunye nebhotile yesoda eyi-16-ounce (0.49-litre) yesoda ineekhalori ezili-182 (2, 3).

Ukutshintsha nje enye yezi zinto zotywala ngemini ngeglasi yamanzi emon kunokunciphisa ikhalori yemihla ngemihla ngama-100-200 calories.

Obunye ubungqina bade babonisa ukuba ukusela iziselo ezinekhalori ezisezantsi kunye nokutya kunganciphisa inani leekhalori ngokubanzi ezisetyenzisiweyo kwisidlo.

Kwesinye isifundo, abafazi abangama-44 badla isidlo sasemini kunye nesiselo esinekhalori okanye enye engenayo. Abaphandi emva koko balinganisa iikhalori ezisetyenzisiweyo.

Bafumanise ukuba ukusela iziselo ezineekhalori ezifana neswekile-iswekile eneswekile, ubisi kunye nejusi ngesidlo akuzange kubenze abantu bahlawule ngokutya kancinci. Endaweni yoko, iikhalori zizonke ezisetyenzisiweyo zonyukile, ngenxa yeekhalori zesiselo ().

Nangona amanzi emon engenayo ikhalori, asezantsi ngokwaneleyo kwiikhalori ezinokuthi zivelise umphumo ofanayo kwaye zincede ekunciphiseni ukutya kwekhalori.

Amanzi e-lemon aphantsi kweekhalori. Ukusela endaweni yeziselo eziphezulu zekhalori kunokunceda ukufaka igalelo ekulahlekeni kobunzima.

Inokukugcina Unamanzi

Ukusuka ekuthwaleni izakhamzimba ukuya kwiiseli ukuhambisa inkunkuma ngaphandle komzimba, ukusela amanzi aneleyo ukuze uhlale unamanzi yinto ebalulekileyo kwezempilo.

Ukugcina i-hydration eyaneleyo kubalulekile kuyo yonke into ukusuka kulawulo lobushushu bomzimba ukuya ekuphuculeni ukusebenza komzimba ().

Obunye ubungqina bubonisa ukuba ukuhlala u-hydrated kunokunceda ekunciphiseni ubunzima.

Uphando lubonisa ukuba ukunyusa i-hydration kunokunyusa ukonakala kwamafutha kunye nokunyusa ukulahleka kwamafutha ().

Ukuhlala unamanzi acocekileyo kunokunceda ukunciphisa ukugcinwa kwamanzi, okunokubangela iimpawu ezinjengokuqunjelwa, ukukhukhumala kunye nokuzuza ubunzima ().

Kuba uninzi lwamanzi eelamuni enziwe ngamanzi, anokunceda ekugcineni i-hydration eyaneleyo.

Ukusela amanzi emon kunokukunceda uhlale uhlanjululwe, okunciphisa ukugcinwa kwamanzi kwaye kunokunyusa ukulahleka kwamafutha.

Ukusela amanzi eLamuni kunganyusa iMetabolism

Izifundo zibonisa ukuba ukusela amanzi aneleyo kunokunceda ukwandisa imetabolism yakho.

Abaphandi bacebisa ukuba i-hydration elungileyo iphucula ukusebenza kwe-mitochondria, uhlobo lwe-organelle efumaneka kwiiseli ezinceda ukuvelisa amandla emzimbeni ().

Oku kukhokelela ekwandeni kwemetabolism, enokuthi ikhokelele ekulahlekeni kobunzima obulandelayo.

Amanzi okusela abonakalisiwe ekwandiseni imetabolism ngokuphelisa i-thermogenesis, inkqubo ye-metabolic apho iikhalori zitshiswa zivelise ubushushu.

Kwisifundo esinye, abathathi-nxaxheba abali-14 basela i-ounces eziyi-16.9 (i-0.5 yeelitha) zamanzi. Amanzi okusela afunyenwe enyusa izinga lokunciphisa umzimba nge-30% kwimizuzu engama-30-40 ().

Olunye uphononongo lujonge kwiziphumo zamanzi okusela kubantwana abangama-21 abatyebe kakhulu. Ukusela i-0.3 ii-ounces zamanzi nge-2.2 yeepawundi zobunzima bomzimba (i-10 ml / kg) yonyuse imetabolism nge-25% ebabazekayo kwimizuzu engama-40 ().

Uphando ngamanzi emonti ngokukodwa lilinganiselwe. Nangona kunjalo, kuba amanzi sesona sithako siphambili, kusenokwenzeka ukuba aphathe izibonelelo ezifanayo zokunyusa umzimba njengamanzi aqhelekileyo.

Izifundo zibonisa ukuba amanzi okusela anokunyusa imetabolism ngokwenza umsebenzi we-mitochondrial kunye nokunciphisa i-thermogenesis.

Amanzi eLamuni anokukwenza uzive ugcwele ngakumbi

Amanzi okusela ahlala ecetyiswa njengenxalenye esisiseko yayo nayiphi na irejimeni yokulahleka kwesisindo, njengoko inokukhuthaza ukwanela kunye nokuzala ngaphandle kokongeza iikhalori.

Uphononongo olwenziwe ngo-2008 lujonge iimpembelelo zamanzi kwi-calorie intake kwi-24 yokutyeba kakhulu kunye nabantu abadala abatyebe kakhulu.

Olu phononongo luveze ukuba ukusela i-ounces eziyi-16.9 (iilitha ezi-0.5) zamanzi ngaphambi kwesidlo sakusasa kunciphise inani leekhalori ezisetyenziswe kwisidlo nge-13% ().

Olunye uphononongo lufumanise ukuba amanzi okusela ngesidlo anciphise indlala kunye nokwanda kokutya ngexesha lesidlo ().

Ngenxa yokuba amanzi emon asezantsi kwiikhalori kwaye anokukhuthaza ukuzaliswa ngendlela efanayo namanzi aqhelekileyo, kunokuba yindlela efanelekileyo yokunceda ukunciphisa ukungeniswa kwekhalori.

Amanzi rhoqo kunye namanzi emon anokunceda ukukhuthaza ukugcwala kunye nokugcwala, okunokunciphisa ukutya kweekhalori kwaye kukhokelele ekunciphiseni umzimba.

Inokunyusa ukunciphisa umzimba

Ngenxa yeziphumo zayo ezinokubangela inzuzo kwimetabolism, satiety kunye ne-hydration, obunye ubungqina bubonisa ukuba amanzi (kubandakanya amanzi emon) anokunyusa ukunciphisa umzimba.

Kwisifundo esinye, abantu abadala abangama-48 babelwa iindlela ezimbini zokutya: ukutya okunekhalori esezantsi kunye ne-16.9 oz (0.5 yeelitha) zamanzi ngaphambi kwesidlo ngasinye okanye ukutya okunekhalori ezisezantsi ezingenawo amanzi ngaphambi kokutya.

Ekupheleni kwesifundo seeveki ezili-12, abathathi-nxaxheba kwiqela lamanzi baphulukene nobunzima obungama-44% ngaphezu kwabathathi-nxaxheba kwiqela elingengamanzi ().

Olunye uphando lubonisa ukuba ukonyuka kokungenisa amanzi kunokunceda ukukhuthaza ukwehla kobunzima, ukuzimela kokutya okanye ukwenza umthambo.

Uphononongo olwenziwe ngo-2009 lwalinganisa ukufunxwa kwamanzi ngo-173 abasetyhini abangaphezu komzimba. Kufumanise ukuba ukungenwa kwamanzi okukhulu kunxulunyaniswa nelahleko enkulu yomzimba kunye namafutha ngokuhamba kwexesha, ngaphandle kokutya okanye ukusebenza komzimba ().

Nangona ezi zifundo zijolise ngqo kumanzi aqhelekileyo, iziphumo ezifanayo zinokusebenza kumanzi emon ngokunjalo.

Olunye uphononongo lubonisa ukuba ukusela amanzi aqhelekileyo okanye amanzi emon kunokunyusa ukunciphisa umzimba, nokuba utya okanye wenza umthambo.

Amanzi eLamuni aNgcono ngokungeyomfuneko kunamanzi aQhelekileyo

Amanzi eLamuni eza nezibonelelo ezininzi ezinokubakho, ukusuka ekukhuthazeni i-hydration ukuya kwisatiety eyandisiweyo.

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba zonke ezi zibonelelo zivela kwisithako sayo esiphambili- amanzi.

Amanzi eLamuni aqukethe izongezo ezongezelelweyo ezivela kwijusi yelamuni, ezinje ngevithamini C kunye nee-antioxidants, kodwa ezi akunakulindeleka ukuba zibenefuthe kubunzima bakho.

Ukongeza, isiphumo sealkalizing yejusi yelamuni ayinampembelelo icacileyo kubunzima.

Yonke le nto ithethwayo, amanzi emon anokufumana izibonelelo ezithile zokuthintela amatye ezintso, ngenxa yeasidi iqulethe (,,)

Amanzi eLamuni anokuba luncedo ekulahlekeni kobunzima, kodwa azinazibonelelo zongezwayo ngaphezulu kwamanzi aqhelekileyo.

Ukusela Amanzi eLemon

Amanzi eelamuni sisiselo esinokwenziwa ngokwezifiso kwaye sinokulungiswa ngokusekwe kukhetho lomntu.

Iiresiphi zihlala zibiza ijusi ukusuka ubuncinci kwisiqingatha semon exutywe neglasi yamanzi. Ukongeza i-flavour, zama ukongeza kwezinye izithako.

Amagqabi ambalwa e-mint amatsha okanye ukufafaza i-turmeric ziindlela ezimnandi nezinempilo zokunonga iglasi yamanzi emonti.

Abantu abaninzi bakhetha ukuqala usuku lwabo ngeglasi evuselelayo yamanzi emon, kodwa inokuyonwabela nanini na emini.

Inokutyiwa ishushu, njengeti, okanye ngeetyhubhu zomkhenkce ezimbalwa zongezwa kwisiselo esipholileyo nesomelezayo.

Ngaphandle kwamabango amanzi anamon anezibonelelo ezinkulu xa esetyenziswa kumaqondo athile obushushu, akukho bungqina bungako bokuxhasa ukuba wenza umahluko.

Amanzi eLamuni anokulungiswa ngokususelwa kukhetho lomntu, kwaye unokuyonwabela ishushu okanye ibanda nangaliphi na ixesha losuku.

Umgca osezantsi

Amanzi e-lemon anokukhuthaza ukuzaliseka, ukuxhasa i-hydration, ukonyusa imetabolism kunye nokwandisa ukunciphisa umzimba.

Nangona kunjalo, amanzi emon ayingcono kunamanzi aqhelekileyo xa kusiza ekulahlekelweni ngamafutha.

Oko kuyathethwa, kumnandi, kulula ukwenza kwaye kunokusetyenziselwa ukubuyisela ikhalori esezantsi kwiziselo ezinekhalori eziphezulu.

Ngale ndlela, kunokuba luncedo ekukhuthazeni ukunciphisa umzimba kunye nokuphucula impilo.