Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-5 kg ezinsukwini eziyi-7.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-860 Kcal.
Ukwehlisa isisindo, awudingi ukudla, kepha phuza! - onjiniyela bokudla kwamanzi ngazwi linye bathi. Lo mbuso awusizi nje ukususa isisindo esiningi, kodwa futhi nokuvuselela umzimba, ukuwuhlanza ubuthi nezinye izinto eziyingozi, okuholela ezinkingeni eziningi zempilo nokuguga ngaphambi kwesikhathi. Ake sibheke ukuthi singabhekana kanjani nalezi zinkinga nobunzima obukhulu ngokweqile ngamanzi.
Izidingo Zokudla Kwamanzi
Izazi zokudla kwaseMelika, ezingabokuqala ukuqinisa ngokwesisekelo imigomo yokwehlisa isisindo samanzi, zafika esiphethweni sokuthi amakhilogremu amaningi avame ukwakheka ngenxa yokushoda kwamanzi emzimbeni.
Bancoma ukuthi sonke sinake inhlalakahle yethu nesimo sethu. Uma uzizwa sengathi usuqale ukukhathala ngokushesha, uhlangabezana nobunzima bekhanda, umfutho wegazi lakho uyakhuphuka, lapho-ke kungenzeka ukuthi yilokho okushiwo uketshezi olunikeza impilo emzimbeni ngokwalo. Ngemuva kwakho konke, iqiniso ukuthi cishe zonke izinqubo zamakhemikhali emzimbeni wethu zenzeka endaweni yasemanzini. Ngakho-ke, uma izinqolobane zayo zingagcwaliswa ngesikhathi, izinkinga zomzimba zingazenza zizwakale kalula.
Amanzi asiza ngokumangazayo ekususeni ubuthi obonakalisa impilo yomzimba. Ukuphuza uketshezi olwanele kusiza izinso ukuthi zisebenze kahle, okuyisihlungi semvelo somzimba futhi kususe ukuqongelela okuyingozi.
Kuyafaneleka ukucaphuna njengesibonelo imiphumela yezifundo, ngokusho lapho ukusetshenziswa kwamanzi esilinganisweni okungenani izingilazi ezi-5 ngosuku kunciphisa kakhulu ubungozi be-infarction ye-myocardial kanye nokuvela kwezinkinga ngohlelo lonke lwenhliziyo.
Ososayensi bafakazele iqiniso elinjalo elithakazelisayo. Ukungabi naluketshezi olwanele emzimbeni wakho kungaholela ezinkingeni zemisipha. Iqiniso ngukuthi amanzi nawo ayingxenye yohlobo oluthile lwento yokugcoba yemisipha namalunga, ngaphandle kwayo angenakusebenza ngokujwayelekile. Le nkinga ibaluleke kakhulu kubantu ababambe iqhaza kwezemidlalo, noma ngabe bangekho ezingeni elifanele. Ukusiza imisipha yakho, qiniseka ukuthi uphuza amanzi ngaphambi nangemva kokuzivocavoca. Ngendlela, ukudlala imidlalo ngokudla kwamanzi kungaphezu kokunconywa. Lokhu kuzosiza ukugwema isikhumba esimanzi. Kuyaziwa ukuthi le nkinga ivame ukuhlupha abantu abanciphisa isisindo ngesisindo esiningi. Kunoma ikuphi, ezemidlalo zizosiza ekwenzeni umzimba ugqame futhi uthandeke.
Umzimba wethu nawo udinga amanzi ukubuyisa amandla. Impela, uphuza uketshezi oluncane, ubona ukukhathala lapho, kubonakala sengathi awenzi lutho oluyinkimbinkimbi futhi udla ngokujwayelekile. Futhi into ukuthi umzimba usebenzisa amalitha amabili wamanzi, ukuqinisekisa ukusebenza kwazo zonke izitho zangaphakathi. Futhi lokhu kulahlekelwa, kunjalo, kudinga ukwenziwa.
Ngakho-ke, imigomo eyinhloko yokudla kwamanzi ifaka okulandelayo:
- Uma uvuka ekuseni, siza umzimba wakho ukuthi uvuke. Ukuze wenze lokhu, phuza ingilazi yamanzi.
- Kunconywa futhi ukuthi uphuze ingilazi yamanzi isigamu sehora ngaphambi kokudla ngakunye. Lokhu kuzokwenza umzimba usebenze kangcono, kukhuthaze imetabolism futhi kukusize uzizwe ugcwele ngokushesha. Cishe uzodla okuncane kunokujwayelekile. Ngokuvamile, njengoba ubona, konke ukuhlakanipha kulula. Ngenxa yalokho, uzoqala ukunciphisa isisindo kakade ekudleni ukudla okuncane.
- Kepha ngqo ngesikhathi sokudla futhi kungakapheli ihora nohhafu (noma okungenani ihora elilodwa) ngemuva kokudla, ukuphuza kudangele kakhulu.
- Zama ukufaka usawoti emikhiqizweni oyisebenzisa kancane, ukuze ungacasuli ukuvela kokwanda kokukhukhuma.
- Uma uzizwa ulambile ngemuva kwesikhashana ngemuva kokudla futhi uqonde ukuthi, njengomzimba, akumele ucele ukudla, kungenzeka ukuthi yindlela lena. Iqiniso ngukuthi umzimba womuntu waklanywe ngendlela yokuthi uvame ukudida izimpawu zokulamba nokoma. Cishe lena yindlela asayina ngayo owesibili. Vele uphuze amanzi. Futhi, uma ngemuva kwesikhathi esithile isifiso sokuqandisa isibungu singadluli, khona-ke ungaba nesidlwana.
- Akucebisi ukuphuza amanzi e-ice. Ngokuphambene nalokho, kunganciphisa imetabolism. Ngakho-ke, ukuze wenze umsebenzi ohlukile, kungcono ukusebenzisa uketshezi olufudumele noma okungenani ekamelweni lokushisa.
- Zama ukushintsha uketshezi lwakho oluningi ngamanzi. Uma uzizwa uthanda ikhofi noma itiye, phuza amanzi. Ukuze ubale isilinganiso esilinganiselwe soketshezi okudingeka uluphuze ngosuku (futhi lungumuntu ngamunye), udinga ukunaka isisindo sakho. Ngakho-ke, i-1 kg yesisindo idinga ukuhlinzekwa ngama-40 ml wamanzi. Yiqiniso, ukulahlekelwa isisindo, kufanele kancane kancane unciphise inani loketshezi oluphuzayo.
- Ngokuqondene nokudla okunconyiwe ekudleni kwamanzi, akukho mingcele. Udla izibiliboco zakho ozithandayo, futhi nokho, ukunamathela kulezi zimiso, isisindo siyancibilika. Kodwa, uma ufuna ukususa ama-kilogram azondwayo ngokushesha ngangokunokwenzeka, zama ukusekela imenyu emikhiqizweni yobisi kanye nobisi oluvutshiwe lokuqukethwe kwamafutha aphansi. Kubaluleke kakhulu ukuwasebenzisa, ngoba amanzi amaningi ekudleni awagezi nje kuphela izinto eziyingozi, kodwa futhi eziwusizo (ikakhulukazi, i-calcium, ehlala obisini). Yeka ukukhetha kwakho ezinhlotsheni ezinamafutha aphansi ezinhlanzi, ukudla kwasolwandle, inyama, imifino, izithelo, okusanhlamvu okufana nokunye okufana nokolweni nelayisi. Konke lokhu kuzosuthisa umzimba ngezinto ezidingekayo futhi ngobuningi obusesilinganisweni ngeke kube isithiyo ekwehleni kwesisindo. Kunconywa ukuyeka okungenani imikhiqizo eseqediwe, ukudla okunamafutha kanye namaswidi anekhalori ephezulu kakhulu.
- Ukuze ukwehla kwesisindo ekudleni kwamanzi kuqale ngokushesha, ngaphambi kokukuqala, kunconywa ukuthi uchithe usuku olulodwa lokuzila kumkhiqizo ukusetshenziswa kwawo okungekho nzima kuwe. Ngemuva kwakho konke, kuyaziwa ukuthi ukukhipha kakhulu uhlobo oluthile lwe-mono-diet.
- Vele, udinga ukuphuza amanzi ahlanziwe (ngokwesibonelo, usebenzisa isihlungi). Ngokudla uketshezi lwompompi, kunalokho, ungavimba umzimba wakho.
Ukwehlisa isisindo ngokushesha, kunconywa ukunamathela ekudleni okuyingxenye. Nasi isibonelo sokudla okunempilo nokulinganisela kwamanzi.
Ukudla kwasekuseni: i-oatmeal emanzini noma i-cottage shizi enamafutha aphansi. Kulezi zitsha, uma uthanda, ungangeza uju oluncane namantongomane, futhi unikeze izithelo noma imifino oyithandayo.
Ukudla: Izithelo ezimbalwa ezincane noma eyodwa enkulu.
Dinner: ipuleti lesitsha esingamanzi (ungakwazi ukuthenga isobho noma i-borscht).
Isidlo sasemini: izithelo noma ubhontshisi.
Dinner: ucezu lwenyama ebhakwe noma inhlanzi efakwe isaladi yemifino Ungaphinda futhi wenze inketho yokudla enconyelwe ibhulakufesi.
Ukungafani ekudleni kwamanzi
Ukuphuza amanani amakhulu wamanzi kungaphikiswa kubantu abanezifo zezinso noma ze-genitourinary. Kulokhu, kufanele ubonane nodokotela wakho ngaphambi kokulahlekelwa isisindo ngokudla kwamanzi.
Izinzuzo zokudla ngamanzi
1. Ukuphuza uketshezi kunomthelela omuhle hhayi kuphela kwisibalo, kodwa futhi nasesimweni sempilo nokubukeka. Umbala, isimo sesikhumba siyathuthuka.
2. Ukuhlala kwezinye izidlo eziningi, kungenzeka ukuthi uqaphele ukuthi unokuphazamiseka futhi, ngokufanele, isimo sengqondo. Kulokhu, ngokuphambene nalokho, ngokuqinisekile uzojabula futhi ngeke uqaphele ukuthi udla ukudla. Futhi akumangalisi. Phela, njengoba kuphawuliwe ngenhla, asikho isidingo sokuyeka noma yimiphi imikhiqizo nhlobo.
3. Uma kungenzeka, uma ungadingi ukunciphisa umzimba ngokushesha okukhulu, vele uthathe indlela yokudla okunomsoco ongcono. Ukusuka kulokhu, kokubili umzimba nomzimba wakho kuzolunga kuphela.
4. Futhi, izinzuzo ezingangabazeki zifaka phakathi iqiniso lokuthi ngeke kudingeke ubhekane nomuzwa wendlala.
5. Ukwehlisa isisindo, awudingi ukwenza uhlobo oluthile lwemenyu engavamile. Ungadla etafuleni elijwayelekile, ungashiyi impilo yakho ejwayelekile.
6. Impela abantu abaningi abakuzungezile ngeke baze babone ukuthi udla ukudla okuthile, kodwa maduzane bazomangala ngokuguqulwa kwakho okuhle.
Okubi kokudla kwamanzi
Uma uke wawaphuza amanzi amancane phambilini, kungcono ukuthi ungaphumi endlini yangasese. Ipheshana le-urinary lizosebenza impela, ukujwayela uhlelo olusha.
Uma uqala ukudla uketshezi oluningi, kanye nezinto eziyingozi emzimbeni, okuwusizo nakho kungagezwa. Ngakho-ke ungathatheki. Kunoma ikuphi, ukuthatha indawo enamavithamini namaminerali ngeke kube ngokweqile.
Ungalinyusi inani loketshezi oliphuza ngokushesha okukhulu. Yenza lokhu kancane kancane, kancane kancane ufike ezingeni elibekiwe. Ungesabisi umzimba.
Ukuphinda ukudla kwamanzi
Ngokuvamile, njengoba wazi, wonke umuntu udinga ukuphuza cishe izingilazi eziyi-8 zoketshezi, noma ngabe ufuna ukunciphisa isisindo noma cha. Yilokhu umzimba wethu okudingayo. Uma inani lamanzi eliphakanyisiwe (ngokusho kwezibalo zalokhu kudla, okuxoxwe ngakho ngenhla) lingaphezulu kakhulu, akufanele uqhubeke nalo mbuso isikhathi esingaphezu kwamasonto amathathu. Ungabuyela kuyo futhi ngemuva kwamasonto amathathu (noma kangcono ngemuva kwama-3).
Nikeza umzimba ukuphumula kancane, uma kungenjalo kungenzeka kube khona ukungasebenzi okuthile ekusebenzeni kwezinso nokungasebenzi kahle kwezinhlelo zomchamo. Ikakhulukazi uma ngabe uphuze uketshezi oluncane kakhulu esikhathini esedlule.