Ngaba Ukusela Amanzi Kwenza Ube buthathaka? Indlela yokusela amanzi ukuze unciphise umzimba? Ngaba kukho iiCalories emanzini?

Ukusela amanzi yeyona nto ingcono ongayenza ukuze unciphise umzimba. Iingcali zenzululwazi kunye nabaphandi bayavuma ukuba amanzi anciphisa ukuthathwa kwamandla, ukwandisa ukuhlutha kunye nokunyusa imetabolism. "Amanzi ayancipha njani umzimba", "ukwehla njani ubunzima ngokusela amanzi", "kutheni ukusela amanzi kukwenza unciphise umzimba", "ngaba ukusela amanzi amaninzi kwenza ukuba utyebe", "xa usela amanzi?" Nazi iimpendulo kuyo yonke le mibuzo...

Ngaba Ukusela Amanzi Kwenza Ukuncipha Kobunzima?

Ukusela amanzi kunceda ukunciphisa umzimba. Izifundo ziqinisekisile ukuba amanzi avumela ukunyusa i-thermogenesis. Yandisa ukuveliswa kobushushu emzimbeni, oku kuthetha ukuba ikhawuleza imetabolism.

Uphononongo lwaseKorea lubonisa ukuba ukusela amanzi ngaphambi kokutya kunciphisa ukunqwenela ukutya kwaye kuthintela ukusetyenziswa kokutya kakhulu.

Amanzi okusela nawo anyusa i-lipolysis okanye aphule amafutha, athi ke asetyenziswe njengomthombo wamafutha.

Ukusela amanzi kuphucula i-carbohydrate metabolism kunye novelwano lwe-insulin.

Ekugqibeleni, amanzi anceda ukususa i-toxins, ngaloo ndlela enciphisa ukubunjwa kwe-toxin kunye nokuvuvukala emzimbeni.

Kutheni Ukusela Amanzi Kukwenza Ube buthathaka?

Inceda ukutshisa iikhalori ezininzi

Izifundo ezininzi zibonisa ukuba abo basela i-1-1,5 ilitha zamanzi ngosuku bafumana ukunciphisa okukhulu kobunzima. Isebenza kakuhle kwisalathisi sobunzima bomzimba, umjikelezo wesinqe kunye nomlinganiselo wamafutha omzimba.

Amanzi abandayo asebenza ngakumbi ekunciphiseni ubunzima. Xa usela amanzi abandayo, umzimba wakho utshisa iikhalori ezongezelelweyo ukuze ufudumale.

Ukusela amanzi ngaphambi kokutya kunciphisa umdla wokutya

Uphononongo ngefuthe lokunciphisa umdla wamanzi okusela ngaphambi kokutya liyakuqinisekisa oku. Olunye uphando lufumene ukuba abantu abadala abatyebileyo ababesela amanzi ngaphambi kokutya balahlekelwa ngama-44% ubunzima ngaphezu kwabo bangazange.

Olunye uphando lufumene ukuba amanzi okusela ngaphambi kwesidlo sakusasa kunciphisa inani leekhalori ezidliwa emini nge-13%.

Izifundo ezahlukeneyo zibonisa ukuba ukusela iiglasi ezi-2 zamanzi kwisiqingatha seyure ngaphambi kokutya kukhuthaza iikhalori ezingama-75 ngaphantsi kwesidlo. Eli zinga lisenokubonakala liphantsi kuwe, kodwa xa uliphinda-phinda ngenyanga nangonyaka, amanani anzulu avela.

Ukuba utya ukutya oku-75 ngaphantsi kweekhalori ezingama-2 ngosuku, iikhalori ezingama-150 ngosuku, iikhalori ezingama-4500 ngenyanga zenza iikhalori ezingama-54750 ngonyaka. Ngokomyinge, iikhalori ezingama-7000 zilingana nekhilogram enye. Ngamanye amazwi, uya kuphulukana ne-6 kg ngonyaka ngokusela amanzi phambi kokutya. Ndicinga ukuba linani elilungileyo. Kwaye ngokusela nje amanzi...

Yehlisa iminqweno yesnacking

I-snacks yingxaki enkulu, ngakumbi kwabo bazama ukunciphisa umzimba. I-high-calorie snacks yongeza iikhalori ezongezelelweyo kwaye yenza ukuba ube nobunzima.

Ngokutsho kweengcali zokutya kunye nezondlo, xa ufuna i-snack, sela amanzi kwaye ulinde imizuzu eyi-10. Uya kubona ukuba umnqweno wakho uyancipha okanye unyamalale.

Amanzi sisiselo esingenayo i-calories.

Ngokukodwa amanzi okusela endaweni yeziselo ezineswekile kukuthintela ekubeni ufumane iikhalori eziphezulu. Uphononongo lokuqwalasela luye lwafumanisa ukuba abantu abasela amanzi badla i-200 yeekhalori ezimbalwa ngosuku.

Abantu abatyebileyo kunye nabantwana abakhulayo kufuneka bakhuthazwe ukuba basele amanzi. Ngaloo ndlela, abantwana bayathintelwa ekubeni babe ngabantu abadala abatyebe ngokugqithiseleyo kwixesha elizayo.

Ukusela amanzi kunceda ukutshisa amanqatha agciniweyo

Ukusetyenziswa okusebenzayo kwezintso kunye nesibindi kubalulekile kubantu abazama ukunciphisa umzimba. La malungu kufuneka asebenze ngocwangco.

Umsebenzi wezintso kukususa izinto ezichithwayo, kunye nesibindi sokusebenzisa i-metabolize i-fat eqokelelweyo kwaye iguqule ibe amandla. La malungu adinga amanzi ukuze asebenze.

Ukusela amanzi kunika amandla

Ukuphelelwa ngamanzi emzimbeni okuncinci kuya kukushiya ulivila. Ukuba uzama ukunciphisa umzimba, ayisiyonto ilungileyo leyo. Ukunciphisa umzimba kufuna intshukumo, umthambo, kunye nomsebenzi, kwaye ukuba unobuvila mhlawumbi awukwazi ukwenza nayiphi na kuzo. Umzekelo; Thatha uhambo Kunoko, ukhetha ukulala kwi-sofa phambi kweTV.

Ukusela amanzi kunceda ukwakha izihlunu

Abo basebenzela ukunciphisa umzimba bayazi ukuba izihlunu ezininzi zithetha amanqatha amancinci. Ukuba nezihlunu ezininzi kuthetha ukuba uya kutshisa amanqatha amaninzi xa uphumle, ngoko imetabolism yakho iya kusebenza ngokukhawuleza.

Ukwakha izihlunu, kufuneka utye iiprotheyini ezininzi. Ukususwa ngokulula kwenkunkuma yeprotheyini emzimbeni nako kuxhomekeke kumanzi akho okusela. Ukujikeleza kwamanzi emzimbeni kubalulekile ukuba umzimba wenze imisebenzi yawo kwaye izihlunu zakho zifakwe emanzini.

Ukusela amanzi kukhawulezisa imetabolism

Ukukhawuleza kwemetabolism kuthetha ukuba uya kutshisa amanqatha amaninzi kwaye ulahlekelwe ubunzima. Abaphandi baseJamani baqhube uphando kubathathi-nxaxheba abasela malunga neeglasi ezimbini zamanzi ekuphumleni kunye nabo bangenayo.

Ngenxa yoko, i-metabolism yaqala ukukhawuleza kwimizuzu yokuqala ye-10, yaba yi-40% engcono kwimizuzu engama-30, kwaye le ntsebenzo iqhubekile ngeyure eli-1. Ukubeka nje, amanzi okusela akhawulezisa imetabolism, i-accelerating metabolism yenza kube lula ukutshisa amanqatha kunye nokunciphisa umzimba.

Mangakanani Amanzi omele uwasele ukuze unciphise umzimba?

Ukuba awuzilolongi, kwanele ukusela i-2200 mL (abasetyhini) okanye i-3000 mL (amadoda) amanzi ngosuku. Kodwa ukuba usebenzisa rhoqo imizuzu engama-60, umthamo wakho wamanzi kufuneka ube phezulu. Kufuneka usele i-900 mL yamanzi ngelixa usenza umthambo.

Kufuneka kwakhona uqwalasele imozulu yendawo ethile. Iindawo ezomileyo okanye ezifumileyo zinokubangela ukulahleka kwamanzi okukhulu ngokubila. 

Ukuze ulahlekelwe isisindo, kuya kufaneleka ukusela i-4-5 ilitha (abafazi) okanye i-6-7 ilitha (amadoda) amanzi ngokomyinge. Kufuneka kuqatshelwe ukuba imfuneko yamanzi inokwahluka kumntu nomntu.

Ezinye Iingenelo Zamanzi Okusela 

– Amanzi anceda ukuthintela izifo ezingasuleliyo.

– Amanzi anceda ukunciphisa ubuthi emzimbeni.

Ukusela amanzi ngokwaneleyo kunceda ukunciphisa uxinzelelo.

-Amanzi anyusa ukusebenza kwengqondo kwaye anceda ukuphucula imo.

– Amanzi anceda ukuphucula impilo yolusu.

- Inceda ukwetyisa.

– Inceda ukufunxa izondlo.

-Amanzi, kunye nefiber yokutya, anceda ukuphucula ukuhamba kwamathumbu.

– Inceda ekubunjweni kwamathe.

– Ikhusela izicubu, umqolo kunye namalungu.

– Inceda ekukhupheni inkunkuma ngokubila, ukuchama kunye nokuzikhulula.

-Inceda ukwandisa ukusebenza komzimba.

- Ukuphucula ukujikeleza kwegazi oksijini.

– Ithintela ukuphelelwa ngamanzi emzimbeni jikelele.

- Inceda ukuthintela kunye nokunyanga intloko ebuhlungu.

– Inganceda ukunyanga amatye ezintso.

-Inokunceda ukulawula uxinzelelo lwegazi kunye nokuphucula impilo ye-cardiovascular.

-Yehlisa izinga le-cholesterol.

Iimeko apho ukunqongophala kwamanzi kwenzeka khona eMzimbeni

– Xa izibonelelo zamanzi okusela zilinganiselwe okanye umntu akakwazi ukusela amanzi

– Xa kukho ukuphelelwa ngamandla kwaye ngokukhawuleza ngenxa yorhudo okanye ukuhlanza okugqithisileyo

– Xa kukho ukubila okugqithisileyo

– Ukulahleka kwamanzi okugqithisileyo kwenzeka xa iintso zilahlekelwa ngumsebenzi wazo wokubamba amanzi. Ukuba ulwelo olulahlekileyo alubuyiselwa endaweni yalo, lunokubeka ubomi esichengeni.

Iindlela zokonyusa ukungena kwamanzi

Nangona abanye besazi ukuba amanzi okusela anempilo, abakwazi ukusebenzisa amanzi aneleyo emini. Ukuze ugweme iimeko ezimbi ezikhankanywe ngasentla, kuyimfuneko ukwandisa umthamo wamanzi. Zama ezi ndlela zilandelayo zokusela amanzi.

– Xa uvuka ekuseni, zenzele isiqhelo sokusela amanzi ungahlambanga nobuso.

– Phatha ibhotile yamanzi xa usiya emsebenzini okanye usenza umthambo.

-Ukugcina umkhondo wamanzi owasebenzisa imihla ngemihla, khetha ibhotile kwaye uqiniseke ukuba usela amanzi amaninzi imini yonke.

– Ungalibali ukusela amanzi phambi kokutya.

– Khetha ukusela amanzi endaweni yezinye iziselo.

-Ungasebenzisa i-lemon, eyaziwayo ukuba iyasebenza ekunciphiseni ubunzima, ngokuyicinezela emanzini akho.

Ngaba ukusela amanzi amaninzi kukwenza utyebe?

Kanye njengokuba into eninzi kakhulu iyingozi, ukusela amanzi amaninzi kunokuba yingozi. Ukusela amanzi amaninzi ngexesha elifutshane kunokubangela ukunxiliswa kwamanzi. Kwezinye iimeko kunokuba yingozi.

Ngaba kufuneka ndisele amanzi ngeyure nganye?

Umzimba wethu uyakwazi ukubona xa ufuna amanzi. Ukusela amanzi kanye ngeyure kunokungafanelanga wonke umntu. Ukuthathwa kwamanzi kuxhomekeke kwiimfuno zomzimba kunye nenqanaba lomsebenzi. 

Umzimba wakho ukuthumelela imiqondiso xa ufuna amanzi. Ukusela amanzi rhoqo kunokonakalisa izintso.

Ngaba kukho iiCalories emanzini? Zingaphi iiCalories emanzini?

Amanzi, afikelela kuma-60 ekhulwini ngalinye kumzimba womntu omdala, abalulekile ebomini. Ilawula ubushushu bomzimba, ihambisa izondlo, ibonelela ngesakhiwo kwiiseli kunye nezicubu, kwaye isusa inkunkuma.

Zingaphi iikhalori emanzini?

Sade iikhalori zamanzi akukho nanye. Ikhalori; ivela kwiicarbohydrates, amafutha kunye neprotheni. Amanzi acwengileyo akanazo ezi zondlo kwaye ngenxa yoko akanazo iikhalori.

Nangona kunjalo, i-calcium nemagniziyamisodiyam, zinc ve Ubhedu Iqulethe izixa umkhondo izimbiwa ezifana

Amanzi alula akanazo iikhalori, kodwa amanzi anencasa aneekhalori. Okanye ikhukhamba emanzini, Ndingathanda ipere yezinto zokukhafula kwiishethi, lemon Ukuba usela ngokujula iziqhamo ezifana namanzi, la manzi aneekhalori.

Nangona kunjalo, ayikho phezulu kakhulu. Iziqhamo ngokwendalo ziphantsi kweekhalori. Nangona iyahluka ngokuxhomekeke kwisiqhamo kunye nemali oyongezayo. iikhalori zamanzi ayisayi kuba kakhulu.

Kufuneka usele amanzi angakanani ngosuku?

Akukho zindululo zisemthethweni malunga nokuba kufuneka usele amanzi angakanani ngosuku ngalunye.  Iimfuno zamanzi ziyahluka ngokuxhomekeke kwiimfuno zakho, indawo ohlala kuyo, indlela osebenza ngayo, into oyityayo, ubungakanani bomzimba wakho kunye neminyaka yobudala.

Sekunjalo, i-National Academy of Medicine ilungiselele le ngcebiso ilandelayo ngokubanzi malunga nokusela amanzi imihla ngemihla:

Abasetyhini: Iilitha ezi-2,7 zamanzi ewonke

Amadoda: Iilitha ezi-3.7 zamanzi ewonke ngosuku

Ezi zixa zibandakanya amanzi aphuma kuzo zonke iziselo kunye nokutya.

Malunga neepesenti ezingama-80 zabantu bonke abantu abasela amanzi asuka emanzini nakwezinye iziselo, ngelixa i-20% iphuma ekutyeni.

Ukutya okunomthamo ophezulu wamanzi phakathi ujodo, isitrasi, netyhukhamba ve itumato ezifana neziqhamo kunye nemifuno.

ikofu kunye neti Njengeziselo ze-caffeinated, nangona zicingelwa ukuba zikhuphe amanzi ngenxa yomxholo we-caffeine, zenza igalelo ekuthatheni ulwelo xa zisetyenziswe ngokumodareyitha.

Ngenxa yoko;

Ukusela amanzi kudlala indima ebaluleke kakhulu ekukhuthazeni ukunciphisa umzimba. Ukusuka ekomelezeni imetabolism ukuya kukugcina usebenza, amanzi yeyona nto iphambili yokutshisa amanqatha kunye neekhalori. 

Seta iwotshi yefowuni yakho okanye usebenzise i-app yesikhumbuzi ukusela amanzi afunekayo ukuze unciphise umzimba.

Uya kuqaphela umahluko omkhulu kwindlela oziva ngayo kunye nendlela ulusu lwakho olubukeka ngayo. Yenza amanzi okusela abe yinxalenye yendlela yokuphila ukuze uvune izibonelelo ezidweliswe ngasentla.