Ingabe Ukuphuza Amanzi Kwenza Ubuthaka? Ungawaphuza Kanjani Amanzi Ukuze Unciphise Isisindo? Ingabe Akhona Ama-calories Emanzini?

Ukuphuza amanzi kuyinto engcono kakhulu ongayenza ukuze unciphise isisindo. Ososayensi nabacwaningi bayavuma ukuthi amanzi anciphisa ukusetshenziswa kwamandla, akhuphule ukusutha futhi akhuphule imetabolism. "Amanzi ehlisa kanjani isisindo", "ukwehlisa kanjani isisindo ngokuphuza amanzi", "kungani ukuphuza amanzi kukwenza wehlise isisindo", "ingabe ukuphuza amanzi amaningi kwenza ukhuluphale", "uphuza amanzi nini?" Nazi izimpendulo zayo yonke le mibuzo...

Ingabe Ukuphuza Amanzi Kwenza Ulahlekelwe Isisindo?

Ukuphuza amanzi kusiza ukwehlisa isisindo. Ucwaningo luye lwaqinisekisa ukuthi amanzi avumela ukwandisa i-thermogenesis. Yandisa ukukhiqizwa kokushisa emzimbeni, okusho ukuthi isheshisa imetabolism.

Ucwaningo lwaseKorea luthi ukuphuza amanzi ngaphambi kokudla kunciphisa ukulangazelela ukudla futhi kuvimbela ukusetshenziswa kokudla ngokweqile.

Amanzi okuphuza nawo andisa i-lipolysis noma aphule amafutha, abese esetshenziswa njengomthombo wamafutha.

Ukuphuza amanzi kuthuthukisa i-carbohydrate metabolism kanye nokuzwela kwe-insulin.

Ekugcineni, amanzi asiza ukususa ubuthi, ngaleyo ndlela anciphise ukwakheka kobuthi nokuvuvukala emzimbeni.

Kungani Ukuphuza Amanzi Kwehlisa Isisindo?

Isiza ukushisa ama-calories engeziwe

Ucwaningo oluningi lubonisa ukuthi labo abaphuza amalitha angu-1-1,5 amanzi ngosuku bathola ukuncipha okukhulu kwesisindo. Isebenza kahle ku-body mass index, isiyingi sokhalo kanye nesilinganiso samafutha omzimba.

Amanzi abandayo asebenza kangcono ekwehliseni isisindo. Uma uphuza amanzi abandayo, umzimba wakho ushisa ama-calories engeziwe ukuze uwafudumale.

Ukuphuza amanzi ngaphambi kokudla kunciphisa isifiso sokudla

Ucwaningo ngomphumela wokucindezela ukudla kwamanzi okuphuza ngaphambi kokudla kuyakuqinisekisa lokhu. Olunye ucwaningo lwathola ukuthi abantu abadala abakhuluphele abaphuza amanzi ngaphambi kokudla balahlekelwa isisindo esingaphezu kwama-44% kunalabo abangawaphuzi.

Olunye ucwaningo lwathola ukuthi amanzi okuphuza ngaphambi kokudla kwasekuseni kunciphisa inani lama-calories adliwe emini ngo-13%.

Ucwaningo oluhlukahlukene lubonisa ukuthi ukuphuza izingilazi ezi-2 zamanzi isigamu sehora ngaphambi kokudla kukhuthaza ama-calories angu-75 ngaphansi kokudla. Leli zinga lingase libonakale liphansi kuwe, kodwa uma uliphindaphinda ngenyanga nonyaka, kuvela izibalo ezibucayi.

Uma udla ukudla oku-75 ngaphansi kwama-calories angu-2 ngosuku, ama-calories angu-150 ngosuku, ama-calories angu-4500 ngenyanga enza ama-calories angu-54750 ngonyaka. Ngokwesilinganiso, ama-calories angu-7000 alingana nekhilogremu eyodwa. Ngamanye amazwi, uzolahlekelwa ngu-6 kg ngonyaka ngokuphuza amanzi ngaphambi kokudla. Ngicabanga ukuthi inombolo enhle. Futhi ngokuphuza amanzi nje...

Yehlisa ukulangazelela ukudla okulula

Ukudla okulula kuyinkinga enkulu, ikakhulukazi kulabo abazama ukwehlisa isisindo. Ukudla okulula okunekhalori ephezulu kwengeza ama-calories engeziwe futhi kukwenze ukhuluphale.

Ngokusho kwezazi zokudla kanye nezazi zokudla, uma ufuna ukudla okulula, phuza amanzi bese ulinda imizuzu engu-10. Uzobona ukuthi isifiso sakho sincipha noma siyashabalala.

Amanzi isiphuzo esingenawo ama-calories.

Ikakhulukazi amanzi okuphuza esikhundleni seziphuzo ezinoshukela kukuvimbela ekutholeni ama-calorie aphezulu. Ucwaningo lokubheka luye lwathola ukuthi abantu abaphuza amanzi badla ama-calories angu-200 ambalwa ngosuku.

Abantu abakhuluphele ngokweqile nezingane ezisakhula kufanele bakhuthazwe ukuthi baphuze amanzi. Ngakho, izingane ziyavinjelwa ekubeni abantu abadala abakhuluphele esikhathini esizayo.

Ukuphuza amanzi kusiza ukushisa amafutha agciniwe

Ukusetshenziswa okusebenzayo kwezinso nesibindi kubalulekile kubantu abazama ukwehlisa isisindo. Lezi zitho kumele zisebenze ngendlela ehlelekile.

Umsebenzi wezinso uwukukhipha imfucuza, futhi isibindi sigaye amafutha aqoqiwe bese siwenza abe amandla. Lezi zitho zidinga amanzi ukuze zisebenze.

Ukuphuza amanzi kunikeza amandla

Ukuphelelwa amanzi emzimbeni kancane kuzokushiya uvilapha. Uma uzama ukwehlisa isisindo, akuyona into enhle leyo. Ukwehlisa isisindo kudinga ukunyakaza, ukuvivinya umzimba, nomsebenzi, futhi uma uvilapha cishe awukwazi ukwenza noma yikuphi kwakho. Ngokwesibonelo; uhambe Kunalokho, ukhetha ukulala kusofa ophambi kwe-TV.

Ukuphuza amanzi kusiza ukwakha imisipha

Labo abasebenzela ukunciphisa umzimba bayazi ukuthi imisipha eminingi isho amafutha amancane. Ukuba nemisipha eminingi kusho ukuthi uzoshisa amafutha amaningi lapho uphumule, ngakho umzimba wakho uzosebenza ngokushesha.

Ukuze wakhe imisipha, udinga ukudla amaprotheni amaningi. Ukukhipha kalula udoti wamaprotheni emzimbeni nakho kuncike emanzini okuphuza. Ukujikeleza kwamanzi emzimbeni kubalulekile ukuze umzimba wenze imisebenzi yawo futhi imisipha yakho ithole amanzi.

Ukuphuza amanzi kusheshisa imetabolism

I-metabolism esheshayo isho ukuthi uzoshisa amafutha amaningi futhi ulahlekelwe isisindo esiningi. Abacwaningi baseJalimane benza ucwaningo kubahlanganyeli abaphuza cishe izingilazi ezimbili zamanzi lapho bephumula kanye nalabo abangaphuzanga.

Ngenxa yalokho, i-metabolism yaqala ukusheshisa emizuzwini eyi-10 yokuqala, yaba ngcono ngama-40% emizuzwini engama-30, futhi lokhu kusebenza kwaqhubeka ihora elingu-1. Kalula nje, amanzi okuphuza asheshisa i-metabolism, ukusheshisa imetabolism kwenza kube lula ukushisa amafutha nokulahlekelwa isisindo.

Mangakanani Amanzi Okufanele Uwaphuze Ukuze Unciphise Isisindo?

Uma ungazivocavoci, kwanele ukuphuza amanzi angama-2200 (abesifazane) noma ama-3000 mL (abesilisa) ngosuku. Kodwa uma uzivocavoca njalo imizuzu engama-60, umthamo wakho wamanzi kufanele ube phezulu. Kufanele uphuze u-900 ml wamanzi ngenkathi uzivocavoca.

Kufanele futhi ucabangele isimo sezulu sendawo ethile. Izindawo ezomile noma ezimanzi zingabangela ukulahlekelwa amanzi kakhulu ngokujuluka. 

Ukuze ulahlekelwe isisindo, kungaba okufanelekile ukuphuza amalitha angu-4-5 (abesifazane) noma ama-6-7 amalitha (amadoda) amanzi ngokwesilinganiso. Kufanele kuqashelwe ukuthi isidingo samanzi singahluka kumuntu nomuntu.

Ezinye Izinzuzo Zamanzi Okuphuza 

– Amanzi asiza ukuvikela izifo ezingathathelani.

– Amanzi asiza ukwehlisa ubuthi emzimbeni.

Ukuphuza amanzi anele kusiza ukunciphisa ukucindezeleka.

- Amanzi athuthukisa ukusebenza kobuchopho futhi asize ukuthuthukisa isimo sengqondo.

– Amanzi asiza ukuthuthukisa impilo yesikhumba.

- Isiza ukugaya.

- Isiza ukumuncwa kwezakhi.

- Amanzi, kanye ne-fiber yokudla, asiza ukuthuthukisa ukuhamba kwamathumbu.

– Kuyasiza ekwakhekeni kwamathe.

– Ivikela izicubu, umgogodla namalunga.

– Kuyasiza ukususa udoti ngokujuluka, ukuchama nokuphuma indle.

- Isiza ukukhulisa ukusebenza komzimba.

- Ithuthukisa ukujikeleza kwegazi komoyampilo.

– Ivimbela ukuphelelwa amanzi emzimbeni jikelele.

- Isiza ukuvimbela nokwelapha ikhanda elibuhlungu.

– Kungasiza ekwelapheni amatshe ezinso.

– Ingasiza ukulawula umfutho wegazi futhi ithuthukise impilo yenhliziyo nemithambo yegazi.

- Yehlisa izinga le-cholesterol.

Izimo Okwenzeka Kuzo Ukuntuleka Kwamanzi Emzimbeni

– Uma imithombo yamanzi okuphuza ilinganiselwe noma umuntu engakwazi ukuphuza amanzi

– Lapho kukhona ukuphelelwa amanzi ngokweqile nokushesha ngenxa yohudo noma ukuhlanza ngokweqile

– Lapho kukhona ukujuluka ngokweqile

– Ukulahlekelwa uketshezi okweqile kwenzeka lapho izinso zilahlekelwa umsebenzi wazo wokubamba amanzi. Uma uketshezi olulahlekile lungashintshwa, kungaba yingozi empilweni.

Izindlela Zokwengeza Ukuphuza Amanzi

Nakuba abanye bazi ukuthi amanzi okuphuza anempilo, abakwazi ukusebenzisa amanzi anele emini. Ukuze ugweme izimo ezimbi ezibalwe ngenhla, kuyadingeka ukwandisa ukungenisa kwamanzi. Zama izindlela ezilandelayo zokuphuza amanzi.

– Uma uvuka ekuseni zijwayeze ukuphuza amanzi ungagezanga ngisho ubuso bakho.

- Phatha ibhodlela lamanzi lapho uhamba noma wenza umsebenzi womzimba.

- Ukuze ulandelele ukuthi uwaphuza kanjani amanzi nsuku zonke, khetha ibhodlela futhi uqiniseke ukuthi uphuza lawo manzi usuku lonke.

– Ungakhohlwa ukuphuza amanzi ngaphambi kokudla.

– Khetha ukuphuza amanzi esikhundleni sokunatha ezinye iziphuzo.

- Ungadla ulamula, owaziwa ukuthi uyasebenza ekwehliseni isisindo, ngokuwucindezela emanzini.

Ingabe ukuphuza amanzi amaningi kukwenza ukhuluphale?

Njengoba nje noma yini eningi iyingozi, ukuphuza amanzi amaningi kungaba yingozi. Ukuphuza amanzi amaningi ngesikhathi esifushane kungabangela ukudakwa kwamanzi. Kwezinye izimo kungaba yingozi.

Ingabe kufanele ngiphuze amanzi njalo ngehora?

Umzimba wethu uyakwazi ukubona lapho udinga amanzi. Ukuphuza amanzi njalo ngehora kungase kungahambisani nawo wonke umuntu. Ukuphuza amanzi kuncike ezidingweni zomzimba kanye nezinga lomsebenzi. 

Umzimba wakho ukuthumelela amasignali lapho udinga amanzi. Ukuphuza amanzi kaningi kungalimaza izinso.

Ingabe Akhona Ama-calories Emanzini? Mangaki Amakhalori Emanzini?

Amanzi, afinyelela ku-60% womzimba womuntu omdala, abalulekile empilweni. Ilawula izinga lokushisa lomzimba, ithutha imisoco, inikeza ukwakheka kwamangqamuzana nezicubu, futhi ikhipha imfucuza.

Mangaki ama-calories emanzini?

Sade ama-calories amanzi akekho. Ikhalori; ivela kuma-carbohydrate, amafutha, namaprotheni. Amanzi angenalutho awanazo lezi zakhi futhi ngenxa yalokho awanawo ama-calories.

Nokho, i-calcium i-magnesiumi-sodium, zinc ve Ithusi Iqukethe trace amanani amaminerali ezifana

Amanzi angenalutho awanawo ama-calories, kodwa amanzi anongiwe anama-calories. Noma ikhukhamba emanzini, strawberry, ilamula Uma uwaphuza ngokujikijela izithelo ezinjengamanzi, la manzi anama-calories.

Nokho, ayiphezulu ngokweqile. Izithelo ngokwemvelo zine-calorie ephansi. Nakuba kuyehluka kuye ngesithelo kanye nenani oyengezayo. ama-calories amanzi ngeke kube kakhulu.

Angakanani amanzi okufanele uwaphuze ngosuku?

Azikho izincomo ezisemthethweni zokuthi kufanele uphuze amanzi angakanani ngosuku.  Izidingo zamanzi ziyahlukahluka kuye ngezidingo zakho ngazinye, lapho uhlala khona, ukuthi usebenza kangakanani, udlani, nobukhulu bomzimba wakho neminyaka.

Noma kunjalo, i-National Academy of Medicine ilungiselele lesi sincomo esijwayelekile esilandelayo sokuthatha amanzi nsuku zonke:

Abesifazane: 2,7 amalitha amanzi esewonke

Amadoda: 3.7 amalitha amanzi esewonke ngosuku

La manani ahlanganisa amanzi aphuma kuzo zonke iziphuzo nokudla.

Cishe u-80% wamanzi abantu abawadlayo aphuma emanzini nakwezinye iziphuzo, kanti u-20% uphuma ekudleni.

Ukudla okunamanzi amaningi phakathi ikhabe, ezisawolintshi, ikhukhamba ve utamatisi njengezithelo nemifino.

ikhofi kanye netiye Iziphuzo ezine-caffeine, njengeziphuzo ezine-caffeine, kucatshangwa ukuthi ziqeda amanzi ngenxa yokuqukethwe kwazo i-caffeine, kodwa zinomthelela ekuphuzeni uketshezi uma zidliwe ngokusesilinganisweni.

Ngenxa yalokho;

Ukuphuza amanzi kudlala indima ebaluleke kakhulu ekukhuthazeni ukwehla kwesisindo. Ukusuka ekuthuthukiseni i-metabolism kuya ekukugcineni usebenza, amanzi ayisici esiyinhloko sokushiswa kwamafutha nama-calories. 

Setha iwashi lefoni yakho noma sebenzisa uhlelo lokusebenza lokukhumbuza ukuphuza inani elidingekayo lamanzi ukuze unciphise isisindo.

Uzoqaphela umehluko omkhulu endleleni ozizwa ngayo kanye nendlela isikhumba sakho esibukeka ngayo. Yenza amanzi okuphuza abe yingxenye yendlela yakho yokuphila ukuze uthole izinzuzo ezibalwe ngenhla.