Ngelixa isoloko isisithwe yi ukutya kosaziwayo yakutsha nje okanye Indlela yokutya yeTikTok Ukusela amanzi e-Goldilocks (hayi kancinci kakhulu; hayi kakhulu) 'kubalulekile kubomi kunye nempilo yomzimba wonke,' utsho. UMichelle Cardel, Ph.D., M.S., RD , umlawuli ophezulu wophando lwezonyango lwehlabathi kunye nesondlo kwi WW (WeightWatchers) . 'Inceda umzimba wakho usebenze ngokufanelekileyo ngokulawula ubushushu bomzimba, ukuxhasa ukugaya, ukunciphisa umthwalo kwizintso kunye nesibindi ngokukhupha iimveliso zenkunkuma, kunye nokwandisa amandla obuchopho.'
Nokuba nje ukuphelelwa ngamanzi emzimbeni-ukuya kwi-2%-kunokukhokelela kwiimpawu ezinjengeentloko, intloko ebuhlungu, ukucaphuka, ubunzima bokugxila kunye nokukhathala, uCardel uqinisekisa (kwaye uphando iqinisekisa).
Amanzi enza malunga nama-60% obunzima bomzimba wethu, kwaye 'abalulekile kumandla omzimba wethu wokusebenza kwaye aphumelele,' wongezelela uMolly Bremer, M.S., RD, i-anti-dieetitian Impilo Yomzimba Wengqondo eWashington, D.C., nakumantla eVirginia.
Kuba inefuthe elibi kakhulu, isihloko sijolise lula kumabango ezempilo aphezulu. Ukususela ekubeni siyazi ukuba i-hydration ichaphazela intloko yethu yomzimba ukuya ezinzwaneni, kukho amahemuhemu amaninzi ajikelezayo malunga namandla omlingo wamanzi. Kwaye mva nje, enye yazo inxulumene hayi kagakanani okanye ngoba kufuneka usele amanzi, kodwa eneneni nini . Abanye abantu babanga ukuba amanzi okusela into yokuqala kusasa yimbumbulu yomlingo ukubanceda banyuse umgangatho wempilo yabo, banciphise umzimba kunye nokunye. Ngaphambili, siza kukunceda ulungise iinyani kwiintsomi.
Ukumkanikazi wobisi ithanga blizzardNantsi into eyenzekayo xa ndandisela amanzi amaninzi kangangeentsuku ezingama-30
Getty Imifanekiso
Uncedo lweMpilo lokusela Amanzi Into yokuqala kusasa
Ukuhlala u-hydrated yonke imini kubalulekile kwimpilo yakho yonke kunye nokuphila kakuhle, ke ukudibanisa i-H2O kwangethuba emini kunokuqinisekisa ukuba ubetha umthamo wamanzi wemihla ngemihla , uCardel uyaqinisekisa. Ukuqala kwangethuba kukuvumela ukuba ukhuphe ii-ounces zakho ukusuka kusasa ukuya ebusuku, kwaye kuya kuthetha ukuba akufuneki uzinyanzele ukuba uchube xa uqonda ukuba womile ufike ngo-4pm-kwaye awuzange usele nantoni na ngaphandle kwekofu imini yonke. (Kunjalo nje, ikofu kunye neti zibala ngokwenyani ukuya kwiitotali zakho zehydration !)
'Ukusela amanzi rhoqo, ukuqala kusasa, kunganceda ukuthintela ukuphelelwa ngamanzi emzimbeni. Ukulandela inkqubo yentsasa ezinikeleyo kunokuba yindlela entle yokuseta ithoni, kwaye kunokunceda ukukhokelela kucwangciso olusebenzayo kunye nokwenziwa kokuziphatha okukhuthaza impilo njengoko imini iqhubela phambili 'utshilo uCardel. Oko kwathiwa, 'Akukho mlinganiselo womlingo wamanzi owafunayo ngaphambi kokuba uhambe ngosuku lwakho.'
Ukugcina ibhotile yamanzi kwi-nightstand yakho kunye nokusela into yokuqala kunokusebenza njengesikhumbuzo esifihlakeleyo sokusondela kwimini ngengqondo ekhuthaza impilo. Inokukunceda ukuba uzive uphaphile ngakumbi ukuba uziva une-groggy, uBremer wongeza. 'Ukuba sidibanisa amanzi ethu nokutya, amanzi okusela anokunceda ukwandisa amanqanaba ethu amandla,' utsho. (Nazi izidlo zakusasa ezinempilo ezingama-35 onokuthi uzivuthulule ngemizuzu emihlanu okanye ngaphantsi ukukunceda ukuba uqale kusasa ngepep kwinyathelo lakho.) Ukusela amanzi into yokuqala nako kunokukunceda uthintele ezo ziphumo zengqondo zokuphelelwa ngamanzi emzimbeni esizichazileyo. ngaphezulu.
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Amandla kunye neengenelo zokuqonda zamanzi okusela zifuneka ngokukodwa into yokuqala, kuba kusenokwenzeka ukuba awuselanga nto malunga neeyure ezisibhozo (ufumana iiyure ezisixhenxe ukuya kwezilithoba ngobusuku ngabunye, akunjalo?), ngoko mhlawumbi uvuka kancinci dehydrated .
'Umbala womchamo wakho unokusetyenziswa njengesalathisi sobungakanani bamanzi afunwa ngumzimba wakho. Ukuba umchamo wakho utyheli, kusenokwenzeka ukuba usela amanzi aneleyo; umthubi omnyama inokuba luphawu lokuba kufuneka unyuse amanzi athathayo,' utshilo uCardel. Thatha i-peek kwi-pee yakho ngaphambi kokuba uqalise inkqubo yakho yasekuseni, kwaye qiniseka ukuba usela iglasi okanye ezimbini ukuba umchamo wakho ukhangeleka kakhulu.
Yintoni Ukusela Amanzi Into yokuqala kusasa Awukwazi Yenza
Nangona kubalulekile kwimpilo-kwaye iphuma kwimpompo yakho ngeepennies nje-kukho abantu abaninzi abazama ukwenza imali ngokuthengisa amabango asendle malunga namanzi, izinto ezinokongeza kuwo, okanye iindlela ezilungileyo / izixa / amaxesha sela.
'Ngelishwa, baninzi abantu abathengisa iimveliso abanamabango okuba imveliso yabo iya kukunceda 'unciphise umzimba' kwaye 'ususe ityhefu emzimbeni wakho' okanye abazama ukuthengisa iinkqubo ezahlukeneyo 'zempilo', uninzi lwazo zixhaphaza, zinqongophele. uphando olusekelwe kubungqina kwaye, kwezinye iimeko, lunokuba yingozi kwimpilo yakho, 'utshilo uBremer.
Ngoko ke makhe sicacise iintsomi ezimbalwa malunga nengxelo izibonelelo zempilo zamanzi okusela into yokuqala ekuseni.
Fiction : Ukusela amanzi kuqala ekuseni kwandisa iimvakalelo zokuhlutha.
kfc iresiphi yenkukhu yenkukhu yokuqala
Inyaniso : 'Nangona ingcamango yokuba amanzi okusela anokukwenza uzive ugcwele kwaye ngoko uncedise ekulahlekeni kwesisindo, akukho bungqina obaneleyo bokudibanisa ukungena kwamanzi ekunyuseni iimvakalelo zokuzala okanye ukunciphisa umzimba,' uCardel uyacacisa.
Fiction : Ukusela amanzi kusasa kukunceda utshise iikhalori ezininzi.
Ngubani owenza itshizi yayo
Inyaniso : 'Iyafumaneka uphando akayixhasi ingcamango yokuba amanzi okusela ewodwa anokunyusa ukuba zingaphi iikhalori ozitshisayo, 'uchaza uCardel. Nangona amanzi ayenokuthi abe nefuthe kwi-metabolism, ixesha akufanele lenze umehluko, uthi: 'Uphando lubonisa ukuba impembelelo yamanzi okusela kwinkcitho yamandla ibonakala incinci, kodwa uphando oluninzi luyimfuneko ngaphambi kokuba loo khonkco iqinisekiswe.'
Kutheni Ukusela Amanzi Imini Yonke Ayiyiyo Indlela Elungileyo Yokuhlala UneHydratedUmgca ongezantsi
Ixesha lokusela amanzi alibalulekanga kangako njengokuqinisekisa ukuba usela ngokwaneleyo imini yonke, utshilo uBremer. Zama ukusela kwangethuba kwaye rhoqo kwaye ujonge ukudibanisa iimpawu ezincinci ukukukhumbuza ukuba u-hydrate-njengokuzama Drew Barrymore's pitcher iqhinga kwaye ezi Iimbono ezintlanu ze-dietitian-ezivunyiweyo malunga nendlela yokuhlala u-hydrated .
'Uphando lubonisa ukuba ukuphindaphinda ukuziphatha okuncinci, okukhuthaza impilo okukhethayo, njengamanzi okusela, ekuphenduleni kwisicatshulwa esisodwa semihla ngemihla kukhokelela ekunyuseni okuzenzekelayo, okanye ingqiqo yokuba ukuziphatha kuye kwaba ngokuzenzekelayo,' kusho uCardel. Ingaba loo nto ivuka, ukuhamba inja yakho, ukutya ukutya kunye nokutya, okanye enye into oyikhethileyo akufanele yenze umahluko omkhulu.
Kwaye khumbula ukuba unokuyigqithisa: 'Ibhalansi ihlala iyenye yezona mfundiso zibalulekileyo zesondlo esifanelekileyo. Ngokusebenzisa amanzi amancinci kakhulu, usemngciphekweni wokuphelelwa ngamanzi emzimbeni; ngokuthatha amanzi kakhulu, unokuba ne-hyponatremic kwaye ube nesodium ephantsi kakhulu egazini lakho,' utshilo uBremer. 'Ndincoma ukujonga isimo se-hydration ngokuthelekisa umbala womchamo, ukuqaphela ukutshintsha kweqondo lokushisa emzimbeni wakho kunye nokuphulaphula nje ngokubanzi iimfuno kunye neemfuno zomzimba wakho ngokusondeleyo njengoko unako.'
