Ungase Ushise Amakhalori Ambalwa Kakhulu, Kodwa Ungaphuza Kakhulu kakhulu
Uzobona iseluleko cishe kuwo wonke umthombo okufanele uqinisekise ukuthi uphuza amanzi anele uma uzama ukunciphisa umzimba. Ukuhambisa amanzi ahlanzekile ngezinyosi eziqukethe ushukela kuyindlela eyodwa yokusika ama-calories, kanti ezinye izifundo zithi kunemiphumela yokulahlekelwa kwesisindo esengeziwe ekunciphiseni amakholori owadlayo futhi kukusiza ukuthi ushise amafutha.
Ama-Cold Water kanye nama-Calory Burning
Enye inkolelo ukuthi umzimba wakho kufanele ushise amakholori ukuletha amanzi abandayo kuze kufike ekushiseni komzimba.
Ucwaningo oluncane olusukela ngo-2003 uthi ukuphuza amanzi amaningi abandayo kungakusiza ukushisa amakholori ambalwa ngosuku. Bathole umphumela wokushisa amakholori angu-50 nge-quart (litre) yamanzi abandayo, okungaba ngama-khalori angaba ngu-25 ebhodleleni elingaphansi kwamanzi abandayo. Umphumela ikakhulukazi uvela emzimbeni odinga ukushisa amanzi endaweni yakho yokugaya. Ingumphumela omncane, mayelana namanani amahlanu e-M & M angama-plain.
Ucwaningo olulandelayo luphikisa umehluko emakhalini phakathi kwamanzi abandayo namanzi okushisa kwamakamelo. Ithole umphumela omncane, cishe ama-khalori angu-5 ngamanzi ebhodlela amanzi aphelile, noma i-M & M eyodwa kuphela.
Njengoba zonke izinto zilingana, uma ukhetha amanzi abandayo, hamba phambili bese uyishaya. Bambalwa abantu bathola amanzi okushisa kwamakamelo njengamnandi, futhi ungase uphuze kancane. I-American College of Sports Medicine itusa ukuthi abagijimi nabantu bahlanganyele ekuphuzeni amanzi okuphuza okuphuza njengoba befuna ukuphuza ngaphezulu.
Ungakanani Amanzi Owadinga Ngosuku Lunye
Amanzi angakanani okufanele uwaphuze ngosuku ngalunye kungakhathaliseki ukudliwa ngumbuzo ovamile. Ngaphandle kwamanzi owawuthola ekudleni, izikhombisi zezokwelapha zithi abesifazane kufanele baphuze mayelana nezinkomishi eziyisishiyagalolunye zeziphuzo ngosuku (ama-ounces angu-73) futhi amadoda kufanele aphuze izinkomishi ezingu-12.5 zokuphuza.
Ngokuzivocavoca , kufanele ugcwalise amanzi olahlekelwa yi-sweat.
Kungani Kufanele Uphuze Amanzi Angaphezulu Uma Udla?
Izinhlelo eziningi zokudla zikwazisa ukuba uphuze amanzi amaningi uma ufuna ukunciphisa umzimba. Ukuphuza amanzi amaningi akugcini nje "ukugcoba amafutha" njengamanye ama-claim, kodwa kunezizathu zokwenza kanjalo.
- Ukuphuza ingilazi enkulu yamanzi noma kunini lapho uzwa ulambile futhi ngaphambi kokudla noma ukudla okuncane okugcwalisa isisu ngesifinyane futhi kwenza uzizwe ugcwele futhi mhlawumbe uyeke ukudla ngokushesha. Ngezinye izikhathi izifundo zithole amanzi okuphuza ukunciphisa amakholori owadla ngesikhathi sokudla, kodwa akuyona yonke indawo.
- Ukuphuza umzimba nomzimba ngesikhathi sokulahlekelwa kwesisindo kuveza ama-waste okumele aqedwe ngezinso. Ukuphuza amanzi okwanele kubalulekile ukugcina izinso zisebenza ukususa lezi zinkunkuma.
- Ukudla okudla kakhulu kwamaprotheni kukhiqiza imikhiqizo eminingi yamfucuza kusuka ekugayeni, ungayeki ekuphuleni amafutha agcinwe. Umsebenzi wezinso kubaluleke nakakhulu uma kudla okuphezulu kwamaprotheni.
- Uma uphuza amanzi alula, awunamathuba okuphuza okuthile ngekhalori kuwo. Lokho okuphuzayo kuvame ukuba ngumthombo omkhulu wama-calories angama-junk . Isihluthulelo sithathela lezo zilojoule ezingenamsoco ngokudla okunomsoco ophezulu.
Izingozi zokuphuza amanzi amaningi kakhulu
Ungaqala ukuphuza i-gallon yamanzi ngosuku.
Lokho kungakubulala-ikakhulukazi uma uzila ukudla noma udla kancane kakhulu. Amanzi athathwa kuwo kumele abe nokulinganisela nomzimba usawoti-electrolytes. Umzimba udinga ukulondoloza usawoti noma ingozi ye- hyponatremia , engabangela ukuhlaselwa yinhliziyo ngisho nokufa.
Ukuphuza amanzi amaningi kubangele ukushona kwabadlali abanempilo. Ukuphuza iziphuzo zezemidlalo ngesikhathi sokuzivocavoca kuhloswe ukugcwalisa usawoti olahlekelwe yisithukuthuku. U-Dieters akufanele angene emanzini amanzi okuphuza ngosuku ngethemba lokushisa amakholori ambalwa. Phuza izibuko ezimbalwa ezengeziwe, yebo. Kodwa i-gallon iningi kakhulu.
Ukuphuza nokuzivocavoca
Ukuzivocavoca njengokuhamba kubangele izinga lokushaya kwenhliziyo yakho kanye nokuphefumula kwakho ukuphakama futhi ulahlekelwe amanzi emzimbeni ngokukhuphuka nokukhukhumeza.
Abahamba ngezinyawo kufanele baphuze ingilazi yamanzi amaningi ngehora ngaphambi kokuhamba, bese uphuza ngesitsha samanzi yonke imitha. Uma uqeda ukuhamba, uphuze ingilazi yamanzi. Ukuze uvimbele i-hyponatremia, imihlahlandlela ye-marathon ne-half-marathon manje ithi "uphuze uma usomile" kunokuba uphonse amanzi. Qinisekisa ukuthola ukufinyelela kwamanzi ananele ngesikhathi sokuvivinya umzimba ukuze uphuze uma uzizwa ukoma.
Imithombo:
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> Brown CM, Dulloo AG, Montani JP. I-Thermogenesis Emanzi Ehehayo Ibuyiselwe: Imiphumela Ye-Osmolality and Water Temperature on Expenditure Energy ngemva kokuphuza. I-Journal of Clinical Endocrinology & Metabolism . 2006; 91 (9): 3598-3602. i-doi: 10.1210 / jc.2006-0407.
> Dubnov-Raz G, uConstantini NW, Yariv H, Nice S, Shapira N. Ithonya Lokuphuza Amanzi Ekuphuculeni Amandla Okusetshenziswa Kwamandla Ezinganeni Ezikhuluphele. I-International Journal of Obesity . 2011; 35 (10): 1295-1300. doi: 10.1038 / ijo.2011.130.
> National Academy of Sciences, Engineering and Medicine, Health and Medicine Division. "Ukudluliswa Kwezinkuni Kufaka Amathebula Ne-App." http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx.
> Stookey J. Negative, Impumuzo Nemiphumela Emihle Yokuphuza Amanzi Ngamandla Amandla, Ukusetshenziswa Kwamandla, Ukuxoshwa Kwamafutha Nokuguqulwa Kwesisindo Ezingweni Ezilinganiselwe: Ukubukeza Okufanele. Amakhemikhali . 2016; 8 (1): 19. i-doi: 10.3390 / nu8010019.