Umzimba wakho uqukethe amanzi amaningi kunanoma yini enye, cishe amaphesenti angu-60 wesisindo sakho somzimba. Amanzi asiza ukulawula izinga lokushisa lomzimba wakho, udlulise izakhi, futhi usize ukususa imfucuza. Nsuku zonke ulahlekelwa amanzi uma uphefumula, uthukuma, uchama, futhi uphazamisa, nokuthi amanzi adinga ukugcwaliswa.
Ungayidinga Amanzi Kangakanani?
Umbuzo omkhulu ukuthi ungakanani amanzi okudinga ukuphuza nsuku zonke? Nakuba lo mbuzo olula, awunayo impendulo elula. Kuxhomeke kwezinye izinto ezingokwemvelo nezomzimba ezingashintsha nsuku zonke. Futhi, akuwona nje amanzi ophuzayo - amaphesenti angaba ngu-20 wokudla kwamanzi avela kokudla okudlayo. Amaphesenti angama-80 asele avela eziphuzweni, kuhlanganise namanzi, ikhofi, itiye, ubisi, nanoma yikuphi uketshezi.
I-Institute of Medicine ye-National Academy ibuyekeze iminyaka yobufakazi bokucwaninga ngokudla okunamanzi okwanele futhi inezincomo ezilandelayo:
- Amadoda: izinkomishi ezingu-13 (cishe ngo-10.5 izindebe ezivela eziphuzweni)
- Abesifazane: izinkomishi eziyi-9 (cishe izinkomishi ezingu-7 ezivela eziphuzweni)
- Abesifazane abakhulelwe: izinkomishi ezingu-10 (cishe izinkomishi ezingu-8 ezivela eziphuzweni)
- Abesilisa ababeletha: izinkomishi ezingu-13 (cishe izinkomishi ezingaba ngu-10,5 ezivela eziphuzweni)
Uyazi kanjani uma uphuza amanzi anele?
Abantu abaningi bangakwazi ukulinganisa amanzi abo ngokubheka umbala womchamo. Uma uthola amanzi anele, umchamo wakho uzoba ophuzi ophuzi, futhi uzovota izikhathi eziningana ngosuku. Umbala we-urine awusebenzi kuwo wonke umuntu. Ukuthatha izithako zokudla eziqukethe i- riboflavin kuzokwenza umchamo wakho ukhanye, futhi imithi ethile ingashintsha umbala womchamo wakho, futhi. Futhi uma unenkinga yezinso noma ezinye izimo zempilo kufanele ukhulume nomhlinzeki wakho wezempilo mayelana nokuthi ungakanani amanzi okuphuza.
1 - Uma Uyisithathu
Okwesithathu yisifiso sokuphuza okuthile. Kungabangela ukulahlekelwa kwevolumu yamanzi ngaphakathi nangaseduze kwamaseli nasegazini. Okwesithathu indlela yomzimba wakho yokuthi udinga amanzi ukugwema ukungcola.
Okwesithathu inezakhi zokuziphatha futhi kungabangela ama-aromas nama-flavour, ngakho ukucabanga nje ngesiphuzo sakho ozithandayo kungakwenza ukhiphe. Kubalulekile ukuqaphela ukuthi abantu asebekhulile bavame ukubhekana nezinkinga ngomshini wokoma futhi angeke bazizwe benxile ngisho noma bephelelwe amanzi.
2 - Uma unempilo ebuhlungu kanye nomlomo omile
Kunezinye izinto ezingabangela ukuphefumula okubi njengokudla anyanisi noma ugarlic. Kodwa esinye isizathu esingaba khona singukuntuleka kokukhiqizwa kwamathambo evamile. Ngisho nokuphelelwa amandla kwamanzi okunciphisa umzimba kunganciphisa ukugeleza kwemali ngakho uma umoya wakho omubi uhambisana nomlomo owomile, ukuphuza amanzi amaningi usuku lonke kungasiza. Gcina ingilazi yamanzi ngombhede wakho wokuphumula ebusuku.
3 - Uma Ungakwazi Ukucabanga Ngokuqondile
Amanzi kubalulekile ekusebenzeni kobuchopho. Ucwaningo lubonisa ukuthi ukulahlekelwa cishe ngamaphesenti amabili emzimbeni wakho omswakama kungabangela ukuncipha komsebenzi wengqondo, ngakho-ke uma unenkinga yokugxila, kungase kube yisikhathi sokuphumula kwamanzi.
4 - Uma Usebenza Ngokomzimba
Umsebenzi owandisa njengokuzivocavoca noma izisebenzi zomzimba kungandisa ukwanda komthamo ophuzile uma ujeziswa. Kungcono ukuphuza izindebe ezimbili kuya kwezintathu ngaphambi kokuba umsebenzi wakho uqale futhi uphuze ngekomishi lamanzi njalo emizuzwini engu-15 noma njalo ngenkathi usebenza. Ungase udinge ngisho nangaphezulu uma usebenza noma usebenzise umzimba oshisa kakhulu.
5 - Uma usendaweni eshisayo
Amanzi kubalulekile ekulawuleni izinga lokushisa komzimba wakho, ngakho-ke uma ungaphandle ngosuku olushisayo noma unamathele ngaphakathi ngaphandle kwomoya, uzodinga amanzi amaningi njengoba ukushisa kukubangela ukuthuthumela ngaphezulu. Ngisho noma ungasebenzi, ukuchitha usuku ngezimo zokushisa ezingamaphesenti angama-90 kungaphezu kokuphindwe kabili kwemfuneko yakho yetshezi. Futhi ngisho nangaphezulu uma usebenza ngokomzimba.
6 - Uma usezingeni eliphezulu
Ukucindezelwa komoya kuncishiswe ezindaweni eziphakeme futhi kuqhathaniswa nokuba sezingeni elwandle, abantu abahlala ngamamitha angu-4 000 ngokuvamile balahlekelwe ama-ounces angu-8 ngaphezulu ketshezi nsuku zonke, ikakhulukazi ngenxa yezinguquko ekuphefumuleni. Uma uhamba phezulu, amandla amakhulu okulahlekelwa ketshezi, ngakho-ke qiniseka ukuthi uletha amanzi engeziwe uma uhamba ngezintaba.
7 - Uma Unomkhuhlane
Uma ugula ngemfiva, ukuyeka ukuphuma emanzini angeke kusize, futhi kungenza imfiva ibe nzima nakakhulu. Sip amanzi noma ezinye iziphuzo ukuze uzigcine unamanzi. Futhi, bheka umhlinzeki wakho wokunakekelwa kwempilo uma umkhuhlane uhlala izinsuku ezingaphezu kwezinsuku ezimbili noma unezinye izimpawu ezingahambi.
8 - Uma Unesifo sohudo
I-diarrhea ingenzeka ngezizathu ezihlukahlukene, kuhlanganise nezifo, isifo sofuba esishubile, nokukhathazeka kwamathumbu okuvuvukala. Kodwa noma yikuphi, imbangela, isifo sohudo singabangela ukuphelelwa amandla kwamanzi. Phuza uketshezi oluthe xaxa ngenkathi unesifo sohudo, nangemva kwalokho, ukuze uhlale u-hydrated.
9 - Uma Unesibopho
Ukuphuza utshwala obuningi kuyoholela ekusizeni ngosuku olulandelayo. Nakuba ukuphuza okukodwa noma ezimbili akufanele kubangele inkinga, ukuphuza ngokweqile kungabangela ukungcola, ukuvuvukala, ukuphathwa ikhanda, nokucasuka kwesisu. Phuza amanzi amaningi ngenkathi uphinde uvuselele . Futhi ngesikhathi esilandelayo, uphuze amanzi ngenkathi uhlanganyela - kunganciphisa ukusetshenziswa kwakho kotshwala.
10 - Uma Ukhulelwe
Abesifazane abakhulelwe badinga izinkomishi eziyishumi zomnyuzi nsuku zonke. Abanye besifazane balondoloza uketshezi oluthe xaxa ngenkathi bekhulelwe futhi benokuvuvukala, kodwa lokho akunciphisi isidingo samanzi. Uma ukhulelwe, khuluma nodokotela wakho ngokuthi ungakanani amanzi owudinga nsuku zonke.
11 - Uma ubeletha
Ukubeletha kakhulu ngamanzi, ngakho-ke uzodinga ukuphuza amanzi engeziwe ngenkathi ubeletha. I-Institute of Medicine incoma ukuthi wonke omama abancuse adle cishe izinkomishi eziyi-13 zamanzi ngosuku. Akuwona wonke okudingeka kube ngamanzi ngoba zonke iziphuzo ezinempilo zizogcwalisa izidingo zakho ezibandayo.
12 - Kuthiwani Nge-Caffeine?
I-caffeine iyisifo sokudla, okusho ukuthi yenza ukuba uhlaziye ngaphezulu, kepha umzimba wakho uvumelanisa ukuze ulinganise ukudla kwe-caffeine kanye nenani lamanzi ekomishi lakho lekhofi, noma itiye lingaphezu kokwanele ukulungisa noma yikuphi ukulahleka oketshezi. Kodwa akucaci okwenzekayo uma udla okuningi kwe-caffeine ngaphandle kohlobo oluthile. Kungenzeka ukuthi kukhona okunye okungenzeka kube khona ukuphelelwa amandla kwamanzi uma uphahla iziphuzo zamandla futhi uyidansa ubusuku bonke ngaphandle kokuphuza amanzi engeziwe.
Umthombo:
National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App."