Izinhlelo zeGrandiose zokwehlisa isisindo nokuthola ukukhanya emzimbeni zingaqala ukufezeka ngesinyathelo esincane kodwa esiqinisekile - ukwakha ubudlelwano obulungile namanzi.
Umthetho 1. Qala usuku lwakho ngengilazi yamanzi esiswini esingenalutho. Ungangeza ucezu lukalamula noma ujinja.
Umthetho 2. Phuza ingilazi eyodwa noma ezimbili zamanzi ngaphambi kokudla ngakunye. Ngemizuzu engu-15-20.
Umthetho 3. Ngesikhathi sokudla, ungagezi ukudla ngamanzi, ungaphazamisi inqubo yemvelo yokugaya ukudla.
Umthetho 4. Ngemuva kokudla, ungaphuzi amanzi ihora elilodwa noma amabili.
Umthetho 5. Phuza ngaphezu kwamalitha amabili amanzi ahlanzekile ngosuku. Noma izingilazi eziyi-2-8.
Ukubala inani elifanele lamanzi odinga ukuwaphuza ngosuku, i-WHO incoma ukusebenzisa amafomula alandelayo: kwabesilisa - isisindo somzimba x 34; kwabesifazane - isisindo somzimba x 31.
Umthetho 6. Phuza amanzi afudumele kuphela. Amanzi abandayo awafanele - awafakwa ngokushesha, umzimba udinga isikhathi namandla ukuze "ufudumale".
Umthetho 7. Phuza amanzi ahlanzekile, namanje. Kuhle futhi ukuphuza amanzi ancibilikile - ukwenza lokhu, ufrize amanzi asemabhodleleni uwavumele ancibilike.
Umthetho 8. Phuza amanzi kancane, ngama-sips amancane.
Umthetho 9. Hlala njalo phambi kwamehlo akho, etafuleni, esikhwameni sakho semali, ibhodlela lamanzi okuphuza.
Umthetho 10. Phuza ingilazi yamanzi ahlanzekile ngaphambi kokulala.
Ukudla kwamanzi kuyaphikisana nezifo ezihambisana nohlelo lokuchama nenhliziyo, umfutho wegazi ophakeme nesifo sikashukela. Futhi, lokhu kudla akunconywa kwabesifazane abakhulelwe. Labo asebekhuluphele kufanele baqaphele ngakho: ngezinga eliphakeme le-insulin egazini, i-edema ingahle ikhule.