Umbuzo abantu abaninzi abawubuzayo nabawucingayo ngowokuba, “ Ndingasela amanzi angakanani ngosuku ?” Abanye bathi ngokuqinisekileyo kufuneka usele iiglasi ezisi-8 zamanzi. Abanye bathi udinga nangaphezulu. Iyintoni inyaniso koku? Ngaba wonke umntu udinga amanzi alinganayo? Makhe sithethe ngale nto ngqo, nangokulula, namhlanje.
Kutheni amanzi ebaluleke kangaka emizimbeni yethu?
Ubusazi na ukuba i-60% yobunzima bomzimba wakho, oko kukuthi, ngaphezu kwesiqingatha, yenziwe ngamanzi? Cinga nje, zonke izitho kunye neseli emzimbeni wethu azinakusebenza ngaphandle kwamanzi.
Ngamafutshane, nazi ezinye zezinto amanzi azenzayo emizimbeni yethu:
- Isusa ubuthi kwizitho zethu zomzimba.
- Izondlo ezikukutya esikutyayo zithwalwa zisiwe kwiiseli.
- Ikhusela amalungu ethu kwaye iwancede asebenze kakuhle.
- Isinceda sikwandise ukutya esikutyayo.
Ngenxa yale misebenzi ibalulekileyo, ukuba umzimba wakho awufumani manzi aneleyo, usenokuba nengxaki yokuphelelwa ngamanzi emzimbeni. Ukuphelelwa ngamanzi emzimbeni kwenzeka xa umzimba wakho ungenamanzi aneleyo. Ukuba le meko iba mandundu, unokuba nesiyezi, ukudideka, kunye nokuxhuzula . Kungoko ke, kubaluleke kakhulu ukunika umzimba wakho amanzi afanelekileyo yonke imihla.
Ngoko ke ufuna amanzi angakanani ngosuku?
Sonke sivile ukuba iiglasi ezisi-8 zamanzi ngosuku licebo elihle. Kodwa inyaniso kukuba, ubungakanani bamanzi obufunekayo buyahluka kumntu nomntu. Kuxhomekeke kwizinto ezininzi, kuquka ubudala bakho, ubungakanani bomzimba wakho, ubungakanani bomthambo owenzayo, kunye nokuba imozulu ishushu kangakanani.
Nangona kunjalo, singasebenzisa amaxabiso anje ngala njengesikhokelo esiqhelekileyo.
| Umntu | Ukutya ulwelo okucetyiswayo imihla ngemihla |
|---|---|
| Kwamadoda | Malunga neekomityi ezili-13 (malunga neelitha ezi-3) |
| Kwabasetyhini | Malunga neekomityi ezili-9 (ngaphezulu kancinci kwiilitha ezi-2) |
| Oomama abakhulelweyo | Malunga neekomityi ezili-10 |
| Oomama abancancisayo | Malunga neekomityi ezili-12 |
| Abantwana nabantwana abancinci | Phakathi kweekomityi ezi-6 nezi-8 |
Ukuba usebenza ngaphandle ngemini enelanga, udlala imidlalo, okanye wenza nantoni na ekwenza ubile, kufuneka usele amanzi amaninzi kunala manzi. Ngokufanayo, ukuba uyahlanza , unesifo sorhudo (isisu esibuhlungu), okanye unesifo esinomkhuhlane, kufuneka usele amanzi amaninzi ngaloo maxesha kuba umzimba wakho ulahlekelwa lulwelo oluninzi.
Kodwa khumbula, ukuba unesifo esifana nokusilela kwentliziyo okanye ezinye izifo zezintso , kunokufuneka unciphise ulwelo lwakho. Ngoko ke kungcono ukuthetha nogqirha wakho malunga nobungakanani obufanelekileyo kuwe.
Ufanele ubanike njani amanzi abantwana abancinci?
Njengabantu abadala, ubungakanani bamanzi abawadingayo abantwana abancinci buyahluka ngokuxhomekeke kwizinto ezifana nobudala babo, ubunzima, isini, indlela abasebenza ngayo, kunye nemozulu abahlala kuyo.
Ngokomndilili, iintsana nabantwana abancinci badinga malunga neekomityi ezi-6-8 zamanzi ngosuku. Kukwangumbono olungileyo ukutya iziqhamo kunye nemifuno enamanzi amaninzi (njengevatala kunye neekhukhamba).
- Abantwana abancinci abaphakathi kweminyaka eli-1 ukuya kwemi-3 ubudala kufuneka banikwe malunga neekomityi ezi-4 zamanzi ngosuku.
- Abantwana abaphakathi kweminyaka emi-4 ukuya kweyesi-8 ubudala badinga malunga neekomityi ezi-5 zamanzi ngosuku.
- Xa abantwana bedlala okanye besenza umthambo, injongo entle kukuba basele isiqingatha sekomityi ukuya kwiikomityi ezimbini zamanzi rhoqo emva kwemizuzu eli-15-20 .
Kubaluleke kakhulu: Ukunyamekela abantwana abangaphantsi kweenyanga ezi-6!
Ukuphela kwento eyahlukileyo kulo mthetho ziintsana ezingaphantsi kweenyanga ezi-6 ubudala. Ungaze unike umntwana ongaphantsi kweenyanga ezi-6 amanzi kuphela. Isisu somntwana ( isisu)) incinci njengeqanda. Ngoko ke ukuba unika nje amanzi, indawo esesiswini esincinci iya kuthathwa lubisi lwebele okanye ubisi lwebele. Olo bisi luqulethe iikhalori kunye nezondlo ezibalulekileyo ekukhuleni komntwana. Ngoko ke akulunganga ukuba umntwana athathwe loo ndawo.
Ngaba ukusela amanzi kuyakunceda ngokwenene ukunciphisa umzimba?
Abantu abaninzi bakholelwa ukuba ukusela amanzi kunokukunceda unciphise umzimba . Kukho inyaniso ethile kweli bali. Nazi izizathu ezimbalwa zokuba kutheni:
1. Ikhawulezisa imetabolism yakho: Xa usela amanzi, ingakumbi amanzi abandayo, umzimba wakho kufuneka uchithe amandla amaninzi ukuze amanzi afikelele kubushushu bomzimba. Xa la mandla esetyenziswa, imetabolism yakho iyanda kwaye utshisa iikhalori ezingaphezulu kancinci.
2. Ikwenza uzive unelisekile: Uphando oluncinci lufumanise ukuba abantu abasela iiglasi ezimbini zamanzi ngaphambi kokutya batya ngaphantsi ngama-22%. Ngoko ke oku kunokunceda ekulawuleni ukutya kakhulu.
3. Indawo yeziselo ezineekhalori eziphezulu: Iziselo ezineswekile, iijusi zeziqhamo, kunye neesoda esiziselayo zinoshukela ophezulu kunye neekhalori. Ukuba uzenzela umkhwa wokusela amanzi angenazo iikhalori endaweni yoko, unganciphisa kakhulu inani leekhalori ezingafunekiyo ozifaka emzimbeni wakho yonke imihla.
Kodwa khumbula, ukusela amanzi kuphela akuyi kukwenza unciphise ubunzima kakhulu. Nangona kunjalo, ukusela amanzi njengenxalenye yendlela yokuphila enempilo kunokunceda kakhulu ekulawuleni ubunzima.
Ngaba yonke into esiyiselayo ibalwa 'njengamanzi'?
Ubungakanani bolwelo omele ulusele ngosuku aluquki amanzi owaselayo kuphela, kodwa nezinye iziselo nokutya. Nangona kunjalo, kukho ezinye iziselo ekufuneka sizilumkele.
| Uhlobo lolwelo | Yintoni ekufuneka uyazi |
|---|---|
| Ikofu neti | Nangona ezi zinika amanzi, zinokunyusa ukuchama kancinci ngenxa yecaffeine ezinayo. Umntu ophilileyo angasela malunga neekomityi zekofu ezi-2-4 ngosuku ngaphandle kweengxaki. |
| Utywala | Nangona izinto ezifana nebhiya newayini zinamanzi, zinyusa ukuchama kwaye ziwucoca umzimba. |
| Iziselo zemidlalo | Ezi ziqulathe amanzi, iicarbohydrate, kunye nee-electrolytes. Zinceda ekubuyiseleni iityuwa ezilahleka ngenxa yokubila ngexesha lokuzilolonga kakhulu. Nangona kunjalo, uninzi lwazo luneswekile eninzi kunye neekhalori. Ngoko ke jonga ilebheli phambi kokuba uzisebenzise. |
| Iziselo zamandla | Ezi zahlukile kwiziselo zemidlalo. Zinezinga eliphezulu leswekile kunye nezinto ezivuselelayo (ezifana ne-caffeine). Oogqirha abazicebisi ezi zinto kubantwana nakubantu abancinci. |
| Ukutya okuthile | Iziqhamo nemifuno efana neekhukhamba, ilettuce, kunye nevatala zingaphezulu kwe-90% yamanzi. Iisuphu kunye neegravies nazo zibonelela ngamanzi. |
Kwenzeka ntoni ukuba usela amanzi amaninzi kakhulu?
Kunqabile kakhulu ukuba umntu omdala osempilweni abe nengxaki yokusela amanzi amaninzi, kodwa inokwenzeka.
Ukuba usela amanzi amaninzi ngaxeshanye kwaye izintso zakho azikwazi ukukhupha amanzi angaphezulu ngokukhawuleza, unokuba nesifo esibizwa ngokuba yi -hyponatremia . Ngamafutshane, uxinano lweeminerali ezifana ne-sodium egazini luyehla njengoko zixutywa ngamanzi. Oku kubangela ukuba iiseli emzimbeni wakho zidumbe. Esi sisifo esinzulu esinokuba yingozi ebomini. Abantu abafana nabagijimi be-marathon basengozini enkulu.
Iimpawu eziqhelekileyo zale meko zezi:
- Ukudideka
- Isicaphucaphu
- Ukuhlanza
Ukuba unenye yezi meko zilandelayo zonyango, qiniseka ukuba uqhagamshelana nogqirha malunga nokuba ungakanani na amanzi omele uwasele:
- Izifo ze-thyroid
- Isifo sezintso, sesibindi, okanye sentliziyo
- Ukuba uthatha amayeza abangela ukugcinwa kwamanzi, anjengee-NSAID (iintlungu) kunye nezinye izithomalalisi zoxinzelelo
Ndingayazi njani ukuba ndisela amanzi aneleyo?
Kukho iindlela ezimbini ezilula zokwenza oku. Ungazicingela ngokwakho.
Ngaba awuziva unxaniwe rhoqo? Ngaba umchamo wakho awunambala okanye umthubi okhanyayo? Ukuba impendulo yakho kuyo yomibini le mibuzo ithi “ewe,” mhlawumbi ufumana ulwelo olwaneleyo.
Ezi zinto zimbini zilula zingakunika umbono omkhulu ngempilo yakho.
Umyalezo Wokuya Ekhaya
- Amanzi abalulekile kuyo yonke inkqubo emzimbeni wakho, ngoko ke kubaluleke kakhulu ukusela amanzi aneleyo yonke imihla.
- Akukho manzi afanelekileyo kumntu wonke. Ayahluka ngokuxhomekeke kwiminyaka yakho, inqanaba lomsebenzi wakho, kunye nempilo yakho. Ngokubanzi, malunga neelitha ezi-3 ziyacetyiswa kumadoda kunye neelitha ezi-2 kubafazi.
- Ukuba awuziva unxaniwe kwaye umchamo wakho utyheli kancinci, kusenokwenzeka ukuba usela amanzi aneleyo.
- Ezinye iimeko zempilo (ezifana nesifo sentliziyo okanye sezintso) zifuna ukuncitshiswa kolwelo, ngoko ke ukuba unamathandabuzo, soloko uqhagamshelana nogqirha wakho.
- Kuphephe ukunika abantwana abangaphantsi kweenyanga ezi-6 amanzi kuphela. Bafumana zonke iziselo abazidingayo kubisi lwebele okanye ubisi lwebele.
- Ukusela amanzi amaninzi (ukunxila ngamanzi) kunokuba yingozi, kodwa kunqabile kakhulu.
Amanzi, amanzi emihla ngemihla, impilo, ukuphelelwa ngamanzi emzimbeni, ukunciphisa umzimba, ubomi obusempilweni, isondlo, ukusela amanzi, ukuphelelwa ngamanzi emzimbeni, i-hyponatremia, iingcebiso zempilo, amanzi emihla ngemihla
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