Lolu uhlobo lokudla oluhlukile , olusekelwe kakhulu ekusetshenzisweni kwamanzi. Kulula kakhulu ukululandela futhi lungenziwa yinoma ubani onempilo enhle . Kodwa-ke, ungalulandela izinsuku ezine kuphela, futhi ezimweni zangempela, lungakusiza ukuthi ulahlekelwe cishe ngamakhilogremu amathathu, yize lesi sibalo sihluka futhi ngokuvamile sihambisana nokulahlekelwa ngamanzi , hhayi amafutha omzimba kuphela.
Uma uzimisele ukulandela lokhu kudla, kuzodingeka uvivinye umzimba nsuku zonke, uthambise amatiye akho ngoshukela, bese ufaka usawoti ekudleni kwakho kanye namafutha omnqumo amancane . Kufanele uphinde imenyu echazwe ngezansi nsuku zonke uma ulandela ukudla.
Imenyu yansuku zonke:
Isidlo sasekuseni: ½ ilitha lamanzi, itiye elilodwa lezitshalo ozikhethele lona, iqanda elimhlophe elibilisiwe kanye nesithelo esisodwa se-citrus.
Phakathi kwasekuseni: ½ ilitha lamanzi, itiye elilodwa lemifino olithandayo kanye nocezu olulodwa lwesinkwa esithosiwe nocezu lukashizi we-port salut onamafutha aphansi.
Isidlo sasemini: ½ ilitha lamanzi, inkomishi eyodwa yomhluzi olula , ingxenye eyodwa yesaladi yamaqabunga aluhlaza kanye nesithelo esisodwa osithandayo.
Phakathi nemini: ½ ilitha lamanzi, itiye elilodwa lezitshalo ozikhethele lona kanye nengxenye eyodwa ye-gelatin elula.
Ukudla okulula: ½ ilitha lamanzi, itiye elilodwa lezitshalo ozikhethele lona, i-yogurt eyodwa enamafutha aphansi kanye nesithelo esisodwa se-citrus.
Isidlo sakusihlwa: ½ ilitha lamanzi, inkomishi eyodwa yomhluzi olula, ingxenye eyodwa yenkukhu eyosiwe noma inhlanzi , ingxenye eyodwa yesaladi oyikhethile kanye nesithelo esisodwa osithandayo.
Ngaphambi kokulala: ½ ilitha lamanzi kanye ne-1 herbal infusion oyikhethile.
Ukuthi "ukudla kwamanzi" kuyini ngempela
"Ukudla kwamanzi" akubandakanyi ukuphuza amanzi amaningi ngokweqile noma ukushintsha konke ukudla ngamanzi. Indima yamanzi ukusekela ukugaya ukudla , ukukhuthaza umswakama emzimbeni , nokusiza ukulawula isifiso sokudla , njalo ngaphakathi komongo wokudla okulinganiselayo. Ochwepheshe bagcizelela ukuthi amanzi ewodwa awashisi amafutha , kodwa ahambisana nendlela yokuphila enempilo.
Izinguqulo ezidlulele, njengokuzila ukudla emanzini lapho kusetshenziswa khona amanzi kuphela izinsuku eziningi, azinconywa ngaphandle kokuqashwa ngudokotela . Ngokuphambene nalokho, iziqondiso ezilinganiselayo njengokuphuza ingilazi yamanzi ngaphambi kokudla ngakunye noma ukuqala usuku ngamalitha angu-500 ml–1 (okwaziwa ngokuthi "ukudla kwamanzi kwaseJapane") zingasiza ekulawuleni ukuphuza.
Ungawafaka kanjani amanzi ngendlela efanele (futhi ngokuphephile)
- Amalitha omhlahlandlela: phakathi kuka-1,5 no-2,5 L ngosuku kuye ngosayizi womzimba wakho nomsebenzi.
- Ngaphambi kokudla: ingilazi yamanzi iyasiza lawula isifiso sokudla udle ngokuqaphela manje.
- Phakathi kokudla: ukubeka phambili amanzi kanye ama-infusions angenashukela ngokumelene nokudla okulula kwekhalori ephezulu.
- Evita iziphuzo ezibandayo, utshwala neziphuzo ezinoshukela: ziyafaka isandla amakhalori angenalutho.
- Ukudla okuthambisa: Kubandakanya ikhukhamba, ikhabe, ama-strawberry, i-zucchini nezithelo ezisawolintshi, ezicebile amanzi.
Ezinye izifundo ziphawule ukuthi ukuphuza amanzi angaba ngu-500 ml kungakhuphula okwesikhashana ukusetshenziswa kwamandla ngokusebenzisa i-thermogenesis encane (efinyelela phezulu cishe emizuzwini engama-30-40). Lo mphumela uphansi futhi uyaguquguquka, futhi awuthathi indawo yokuntuleka kwamakhalori okuhlelwe kahle.
Izinzuzo zangempela nemikhawulo
- Ukuthuthukiswa kokugaya ukudla kanye nokuhamba kwamathumbu ngokuthuthukisa ukugeleza kwe-bolus yokudla.
- Ukusutha ngaphambi nangesikhathi sokudla okusizayo ukulawula ingxenye.
- Isisindo uzinze kakhulu esikhathini esimaphakathi ngokushintsha iziphuzo ze-caloric ngamanzi.
- Isikhumba namandla: ithoni yesikhumba engcono futhi ukukhathala okuncane lapho ukuphelelwa amanzi emzimbeni kugwenywa.
Izithembiso ezinjengokuthi " ukulahlekelwa amakhilogremu ayi-10 ngesonto " zisekelwe ekulahlekelweni kwamanzi kanye ne-glycogen okunomphumela ophezulu wokubuyela emuva . Ukulahlekelwa isisindo okuhlala isikhathi eside kuhilela ukudla, ukuzivocavoca umzimba , nokuphumula.
Izingozi kanye ne-contraindications: gwema ukweqisa
- Isiyezi, ukukhathala y ukulahlekelwa kwemisipha uma ama-calories ekhawulelwe ngokweqile.
- Ukungalingani kwe-Electrolyte e hyponatremia ngenxa yokuphelelwa amanzi ngokweqile.
- Ayifanelekile ngaphandle kokugadwa sokukhulelwa, ukuncelisa, sikashukela, Izinkinga Zokudla, hypotension noma for abancane.
Uma uzwa ubuhlungu bekhanda obungapheli, ubuthakathaka obuphawulekayo, noma izinhlungu, yeka bese uthintana nochwepheshe.
Sula Ukudla Okuwuketshezi: Akufanele Udideke
Ukudla okuhlanzekile okuwuketshezi (amanzi, umhluzi ongenamafutha, i-gelatin elula, itiye lamakhambi) kuyisiqondiso sesikhashana sezokwelapha sokuhlolwa noma sokululama ngemva kokuhlinzwa. Akuhlinzeki ngokudla okunempilo okuphelele futhi akufanele kusetshenziswe ngezinjongo zokwehlisa isisindo.
Amanzi anoshukela angenashukela: imibono esebenzayo
Ukuphuza kakhulu ngaphandle kokufaka ushukela: amanzi anolamula kanye nekhukhamba , amanzi eolintshi kanye ne-mint , noma itiye le -hibiscus elibandayo elinojinja, elingashisi njalo. Ziyaqabula, ziphansi ngamakhalori , futhi zikhuthaza ukunamathela okungcono.
Isiqondiso se-hydration routine
- Ekuvukeni: 1 ingilazi enkulu yamanzi (uma uthanda namaconsi ambalwa we ulamula).
- Ngaphambi kokudla ngakunye: 1 ingilazi yamanzi lungisa isifiso sokudla.
- Ukusatshalaliswa okuphelele: lungisa phakathi kuka-1,5–2,5 L/ngosuku futhi uqondise ukudla kwakho ngendlela umbala womchamo (iphaphathekile).
Ukuvivinya umzimba nokudla okusekelayo
Hlanganisa uketshezi emzimbeni nokuzivocavoca kanye nokuhamba; beka phambili imifino kanye namaprotheni angenawo amafutha emzimbeni , bese unciphisa iziphuzo ezinoshukela. Ngale ndlela, amanzi asuka ekubeni yinganekwane abe ngumsizi wangempela ohlelweni lwakho.
Lolu hlelo olugxile emanzini lwezinsuku ezine luyithuluzi elifushane lokubuyela endleleni efanele: ngokuswakama okwanele , imenyu elula, kanye nokunyakaza kwansuku zonke, uzobona izinguquko zokuqala (ikakhulukazi koketshezi ) ngenkathi ubeka isisekelo sendlela eqhubekayo, ephephile, nesekelwe ubufakazi.
