Amathiphu asheshayo
- Phuza uma womile esikhundleni sokujaha inombolo.
- Umchamo ophaphathekile ophuzi usho ukuthi umzimba wakho unamanzi ngokwanele.
- Izithelo nemifino kuyabalwa nakuketshezi lwakho.
Kwenye indawo endleleni, ukuphuza amanzi kwaphenduka iphrojekthi. Kunamajeke anezimpawu zamahora, izinhlelo ezikuvevezelayo, ama-influencer aphikelela nge-gallon ngosuku. Ngento umzimba wakho oye wayiphatha wodwa impilo yakho yonke, konke sekube nomsindo kakhulu.
Singathanda ukwehlisa umsindo. Umzimba wakho muhle ngempela ekulawuleni amanzi awo. Ukoma kuwuphawu lwangempela, futhi kwabantu abaningi abaphilile luyasebenza. Umgomo lapha akusiwo ukufinyelela inombolo eyisimangaliso. Ukuzizwa unekhanda elicacile, uzinzile, futhi uphilile, ngaphandle kokwenza umsebenzi wesibili ngakho.
Umthetho "wezingilazi eziyisishiyagalombili" waqhamukaphi
Iseluleko esidumile sokuphuza izingilazi zamanzi eziyisishiyagalombili ngosuku siyinganekwane kunesayensi. Alukho ucwaningo oluqinile ngemuva kwaleyo nombolo ngqo, futhi kushiya ingxenye enkulu yesithombe: uthola amanzi ezintweni eziningi kakhulu kunebhodlela lakho lamanzi.
I-U.S. National Academies of Sciences, Engineering, and Medicine inikeza inkomba ezinze kangcono. Isikisela ukuthathwa kuketshezi okwanele kwansuku zonke okucishe kube izinkomishi ezingu-13 kwabesilisa nezingu-9 kwabesifazane. Kodwa nansi ingxenye eshintsha konke. Lelo nani libala lonke uketshezi, hhayi amanzi kuphela, futhi cishe okukodwa kokuhlanu kwako kuvela ekudleni.
Ngakho isithombe asisabekile njengoba sibukeka. I-Harvard Health ikhomba ukuthi kubantu abadala abaningi abaphilile, isidingo sangempela samanzi asobala sifika eduze nezinkomishi ezine kuya kweziyisithupha ngosuku, ngoba okusele kufika ngayo yonke enye into oyidlayo noyiphuzayo.
Akusiwo nje amanzi engilazini
Yilona lolu lwazi oluncibilikisa ngokuthula iningi lokukhathazeka. Ukuba namanzi kuvela osukwini lwakho lonke, hhayi ebhodleleni elilodwa okumele uliqede.
Ukudla kwenza umsebenzi wangempela lapha. Izithelo nemifino kuningi kwako ngamanzi. Uletisi, ukhukhamba, ikhabe, amawolintshi, amabheri, utamatisi, isobho, i-yogurt, konke kwengeza kunani lakho lilonke. Isaladi lasehlobo necucu lesithelo kukunika amanzi angaphezu kwalokho obungakuqagela.
Kanti ukukhathazeka kwakudala ngekhofi netiye? Ikakhulukazi kuyinganekwane. Kokubili i-Harvard Health nabacwaningi bezokudla base-Harvard baphawula ukuthi iziphuzo ezine-caffeine zisakushiya usenketshezini elingaphezulu. Yebo, i-caffeine ikususela endlini yangasese kancane, kodwa ugcina amanzi amaningi kakhulu kunalawo owalahlekelwa. Itiye, ikhofi, ubisi, amanzi anegesi, namanzi asekudleni kwakho: konke kuyabalwa kunani lilonke.
Amanzi asobala asengeyona indlela ehlanzeke kunazo zonke, eshibhe kunazo zonke, engenashukela yokwengeza, ngakho awabe ngawakho ajwayelekile. Yazi nje ukuthi akudingeki enze umsebenzi wodwa.
Indlela yokwazi ngempela ukuthi usukwenele
Khohlwa yizibalo. Umzimba wakho ukunika izinkomba ezimbili ezilula, futhi zithembeke kakhulu kunanoma yikuphi ukubala.
Ukoma. Kuwuphawu oluqotho. Uma ungomi kaningi, cishe wenza kahle kakhulu. Ncela uma womile, nakancane ngaphambi kokuba ulindele ukukudinga ngosuku olushisayo noma olumatasa.
Umbala womchamo wakho. Lokhu kuzwakala kuqondile, kodwa kuwukuhlolwa okusebenza kakhulu okukhona. Ophaphathekile, ophuzi okhanyayo usho ukuthi unamanzi ngokwanele. Ophuzi omnyama uwuphawu lokuthi phuza okwengeziwe. Lokho kuyisivivinyo sonke, futhi ungasenza ngaphandle kohlelo olulodwa.
Ukushoda kwamanzi okuncane kunendlela yokuzifihla njengezinye izinto. Abacwaningi bezokudla base-Harvard baphawula ukuthi kungavela njengokukhathala, inkinga yokugxilisa ingqondo, inkumbulo efiphele, ikhanda elibuhlungu, noma ukucasuka nje kakhulu kunokwejwayelekile. Ngakho uma udangala ntambama, ingilazi yamanzi iyinto elungile yokuqala ukuzama ngaphambi kokuthi ufinyelele kwelinye ikhofi.
Uma umzimba wakho udinga okwengeziwe
Isisekelo sishintshela phezulu ezimeni ezimbalwa eziqotho. Akukho kulezi okudinga ishidi lezibalo, ukunaka nje okwengeziwe kancane.
- Ukushisa. Isimo sezulu esishisayo, esiswakeme sikwenza ujuluke kakhulu, ngakho udinga ukubuyisela okwengeziwe.
- Ukuzivocavoca. Ukunyakaza nokujuluka kusho ukuphuza okwengeziwe ngaphambili, phakathi, nangemva. Emizamweni emide, enokujuluka ulahlekelwa nawusawoti, ngakho isikhathi eside sokukhuthazela singadinga okungaphezu kwamanzi kuphela.
- Ukugula. Umkhuhlane, ukuhlanza, nohudo kukhipha uketshezi kuwe ngokushesha. Yilapho ukuhlala ungaphambi kokoma kubaluleka khona ngempela.
- Ukukhulelwa nokuncelisa. Kokubili kukhulisa izidingo zakho zoketshezi.
- Ukuguga. Umuzwa wokoma uvame ukunciphuka nobudala, ngakho abantu abadala ngokuvamile badinga ukuphuza ngohlelo oluthambile kunokulinda ukuze bazizwe bomile.
Imikhuba embalwa emincane esebenza nje
Akukho kulezi okuhilela ukulandelela. Ziwuhlobo lwento oyisetha kanye bese uyayikhohlwa.
- Gcina amanzi eduze: ingilazi edeskini lakho, ibhodlela ebhegini lakho. Okulula kungcono kunokuziqondisa.
- Hlanganisa ukuphuza nezinto osuvele uzenza. Ingilazi nesidlo ngasinye, eyodwa uma uthatha umuthi, eyodwa uma uhlala phansi ukusebenza.
- Uma amanzi asobala ekubhorisa, engeza ulamula, ukhukhamba, iminti, noma isichetho sejusi. Anegesi ayabalwa nawo.
- Yidla amanzi akho. Faka izithelo nemifino embalwa osukwini bese usunamanzi ngaphandle kokuzama.
- Phuza okwengeziwe kancane ngaphambi kokungena ekushiseni noma ekuzivocavoceni, hhayi kuphela emva kokuba usuvele womile qhu.
Ungaphuza kakhulu ngokweqile?
Yebo, nakuba kubantu abaningi kuyivelakancane futhi kungakufanele ukukhathazeka. Izinso ziphatha inani elimangalisayo.
Ingozi yangempela ivela ekuphoqeleleni inani elikhulu kakhulu lamanzi esikhathini esifushane, ngokushesha kunalokho umzimba wakho ongawakhipha ngakho. Lokho kungahlambulula i-sodium egazini lakho, isimo esibizwa nge-hyponatremia, esiyingozi. Sivame ukuvela kubasubathi bokukhuthazela abadlulele abaphuza ngokweqile phakathi nemijaho emide, futhi kuyingxenye yokuthi kungani lena ingenye indawo lapho ingcindezi ye-gallon-ngosuku ingaphenduka ilimaze.
Iphuzu elihlukile: ezinye izimo zempilo, kubandakanya ezinye izinkinga zezinso, zenhliziyo, zesibindi, nezesikhwama sequngo (i-thyroid), neminye imithi, kuguqula ukuthi yingakanani uketshezi olufanele wena. Uma udokotela ake wakutshela ukuthi unciphise uketshezi, landela isiqondiso sabo ngaphezu kwanoma yisiphi isihloko esivamile, kubandakanya nalesi.
Kucishe wonke omunye umuntu, isifingqo esiqotho siyaduduza. Phuza uma womile. Bheka umbala ngezikhathi ngezikhathi. Yidla izithelo nemifino yakho, jabulela ikhofi lakho, phuza okwengeziwe kancane uma kushisa noma unyakaza. Umzimba wakho ubulokhu ugcina ukulinganisela kwawo sonke lesi sikhathi. Ikakhulukazi, udinga nje ukuthi uyeke ukukucabanga kakhulu bese uwunika ingilazi yamanzi.
Imithombo
- Harvard Health Publishing, How much water should you drink?
- Harvard T.H. Chan School of Public Health, The Nutrition Source, Water
- Mayo Clinic, Water: How much should you drink every day?