Indlela Yokwazi Ukuba Mangakanani Amanzi Endiwatyalayo

Uhlaziyo lokugqibela: 01/07/2023
Umbhali: USebastian Vidal

En el ámbito de la salud kunye nentlalo-ntle, ukusetyenziswa kwamanzi okwaneleyo kubalulekile ekusebenzeni ngokufanelekileyo komzimba wethu. Noko ke, kuyinto eqhelekileyo ukuba namathandabuzo ngobungakanani bamanzi esifanele siwasebenzise yonke imihla ukuze sinandiphe izibonelelo zayo kwaye ziphephe iingxaki zempilo ezinokubakho. Kweli nqaku lobugcisa, siza kuphonononga iinguqu ezahlukeneyo ezichaphazela iimfuno zethu zamanzi, ukukunika isikhokelo esicacileyo nesichanekileyo malunga nendlela yokwazi ukuba ungakanani amanzi onawo. Ukusuka kwimiba yomntu ukuya kokusingqongileyo esizifumana sikuyo, siya kufumanisa ukuba singabala njani elona nani lilungileyo lamanzi ekufuneka siwaginye ukuze sihlale sinamanzi kwaye sisempilweni. Funda ukuze ujonge ngokupheleleyo le nkalo ibalulekileyo yokuphila kwethu!

1. Ukubaluleka kokwazi umlinganiselo ofanelekileyo wamanzi ekufuneka asetyenziswe yonke imihla

Enye yezona zinto zibalulekileyo zokugcina impilo entle kukuhlala ukwihydrate ngokwaneleyo, ke ukwazi ubungakanani bamanzi ekufuneka uwatye yonke imihla kubaluleke kakhulu. Amanzi adlala indima ebalulekileyo kwimisebenzi eyahlukeneyo yomzimba, efana nokulawula ubushushu, ukuthuthwa kwezondlo, kunye nokupheliswa kwetyhefu ngomchamo kunye nokubila. Ukongeza, ukugcinwa kwe-hydration eyaneleyo kunceda ukuthintela ukuphelelwa ngamanzi emzimbeni, okunokubangela ukudinwa, intloko ebuhlungu, kunye nokuncipha kokusebenza komzimba kunye nengqondo.

Umthamo wamanzi omele usetyenziswe imihla ngemihla uyahluka ngokuxhomekeka kwizinto ezahlukeneyo, ezifana nobudala, isondo, izinga lomsebenzi womzimba kunye neemeko zokusingqongileyo. Ukumisela ubungakanani obufanelekileyo bamanzi kumntu ngamnye, kuyacetyiswa ukuba ulandele esi sikhokelo silandelayo:

  • Kubantu abadala abaqhelekileyo, kucetyiswa ukuba kusetyenziswe malunga neelitha ezi-2 zamanzi yonke imihla, elilingana ne-8 250 ml yeglasi.
  • Kubantu abenza umsebenzi womzimba okanye imidlalo, ukuthathwa kwamanzi kufuneka kwandiswe ukuhlawulela ukulahleka kwamanzi ngokubila.
  • Kwiimeko zemozulu ezishushu okanye ezifumileyo, umthamo wamanzi asetyenzisiweyo kufuneka ukwandiswe ukuthintela ukuphelelwa ngamanzi emzimbeni.
  • Kubalulekile ukuba uqaphele ukuba inani elicetyiswayo lamanzi libandakanya ukusetyenziswa kwamanzi ngokupheleleyo, kubandakanywa amanzi osela, i-infusions, i-juice yendalo kunye nokutya okunomxholo ophezulu wamanzi, njengeziqhamo kunye nemifuno.

Ukuqinisekisa ukuba usebenzisa umlinganiselo ofanelekileyo wamanzi yonke imihla, unokulandela umkhondo wokuthatha kwakho ulwelo kwaye uhlengahlengise ukuba kuyimfuneko. Kukwacetyiswa ukuba uphulaphule iimpawu zomzimba, ezifana nokuziva unxano kunye nombala womchamo. I-hydration eyaneleyo ibalulekile ukugcina ukusebenza kakuhle komzimba kunye nokuthintela iingxaki zempilo ezinxulumene nokungabikho kwamanzi.

2. Iinzuzo zokuhlala ngokufanelekileyo emanzini

Baninzi kwaye badlala indima ebalulekileyo kwimpilo yethu impilo kunye nokuphila kakuhle jikelele. Amanzi abalulekile ekusebenzeni ngokufanelekileyo kwe imizimba yethu, njengoko idlala indima ebalulekileyo ekucoleni, ekufunxeni izondlo kunye nokuphelisa inkunkuma. Ukuhlala u-hydrated ngokwaneleyo kwakhona kunceda ukulawula ubushushu bomzimba, ukuthintela intloko ebuhlungu, kunye nokuphucula ukucaca kwengqondo.

Enye yeenzuzo eziphambili zokuba ne-hydrated kakuhle kukunyuka kwamandla. Xa siphelelwa ngamanzi emzimbeni, siziva sidiniwe kwaye sidiniwe, nto leyo inokuchaphazela kakubi ukusebenza kwethu kwemihla ngemihla. Ukusetyenziswa kwamanzi okwaneleyo kunceda ukugcina amandla ethu aphezulu kwaye kusivumela ukuba senze imisebenzi yethu yemihla ngemihla nge ukusebenza kakuhle okukhulu.

Ukongeza, ukuhlala u-hydrated ngokufanelekileyo kukwanceda ulusu lwethu kunye nenkangeleko yomzimba. Amanzi anceda ukugcina ukuqina kwesikhumba, ukuthintela ukoma kunye nokukhuthaza ukubonakala okukhazimulayo, kobutsha. Ngokukwanjalo, amanzi anceda ukususa ityhefu emzimbeni, nto leyo enceda ekuthinteleni ukuvela kwamaqhakuva nezinye iingxaki zolusu. Ikwakhuthaza ukunciphisa umzimba ngokucinezela umdla wokutya kunye nokwandisa imvakalelo yokuhlutha.

Ngamafutshane, ukuhlala u-hydrated ngokufanelekileyo kubalulekile kwimpilo yethu yonke. Iingenelo ziquka ukwandisa amandla, ulusu olukhanyayo, kunye nokuthintela iingxaki zempilo ezahlukeneyo. Qinisekisa ukuba usela amanzi aneleyo imini yonke kwaye ucinge ukongeza iziqhamo ezinamanzi aphezulu kunye nemifuno kukutya kwakho ukuze ukwandise izibonelelo. Umzimba wakho uya kukubulela!

3. Indlela yokubala ubungakanani bamanzi omele uwasele?

Ukubala ukuba angakanani amanzi okusela kunokubhida, kodwa ngezi zikhokelo zilandelayo unokuseka uqikelelo olufanelekileyo kumzimba wakho. Kubalulekile ukukhumbula ukuba umntu ngamnye wahlukile kwaye iimfuno ze-hydration zinokwahluka ngokuxhomekeke kwizinto ezifana nobunzima, umsebenzi womzimba kunye nempilo jikelele. Apha ngezantsi kukho indlela esetyenziswa ngokuqhelekileyo ukubala umlinganiselo ocetyiswayo wamanzi.

1. Bazi ubunzima bomzimba wakho wangoku: Le yindawo yokuqala yokumisela ubungakanani bamanzi omele uwasele yonke imihla. Ukuba unobunzima obungama-70 eekhilogram, umzekelo, eli iyakuba lixabiso oza kulisebenzisa kwizibalo ezilandelayo..

2. Sebenzisa ifomyula eqikelelweyo: Kunconywa ukusela malunga ne-30-35 ml yamanzi ngekhilogram yobunzima bomzimba. Ukuqhubela phambili nomzekelo wangaphambili, siya kuphinda-phinda i-70 kg nge-30 ml, esinika i-2100 ml epheleleyo okanye i-2.1 ilitha ngosuku. Olu luqikelelo jikelele kwaye lunokufuna uhlengahlengiso olusekwe kwinqanaba lomsebenzi kunye neemeko zemozulu.

3. Qwalasela ezinye izinto: Ukongeza kubunzima, kukho ezinye izinto ezinokuchaphazela iimfuno zakho ze-hydration. Umzekelo, ukusebenza ngamandla, imozulu eshushu, ukuncancisa, kunye neemeko ezithile zempilo kunokunyusa iimfuno zakho zamanzi. Kubalulekile ukumamela umzimba wakho kwaye ulungelelanise umlinganiselo wamanzi owaselayo ngokusekelwe kwiimfuno kunye neemeko zakho..

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4. Izinto eziphembelela ubungakanani bamanzi afunekayo umntu

Kukho ezininzi ngosuku. Ezi zinto zinokwahluka ngokweempawu zomntu ngamnye kunye nendlela aphila ngayo. Ngezantsi zezinye zezona zinto zibalulekileyo:

  • Umsebenzi womzimba: Abantu abenza umthambo rhoqo bafuna isixa esikhulu samanzi ukubuyisela ulwelo oluphumayo ngokubila. Kucetyiswa ukwandisa umthamo wamanzi ngaphambi, ngexesha nangemva kokusebenza komzimba.
  • Ubushushu begumbi: Kwimozulu eshushu okanye ngamaxesha obushushu obuphezulu, umzimba udla ngokubila ngakumbi ukuze ulawule ubushushu bawo. Oku kunokufuna isixa esikhulu samanzi ukuthintela ukuphelelwa ngamanzi emzimbeni.
  • Ukukhulelwa nokuncancisa: Abasetyhini abakhulelweyo nabancancisayo badinga umlinganiselo omkhulu wamanzi ukuze bagcine i-hydration eyaneleyo bona kunye nophuhliso lomntwana.
  • Izigulo: Ezinye izigulo, ezinjengomkhuhlane okanye urhudo, zinokunyusa imfuneko yomzimba yolwelo. Kucetyiswa ukuba kwandiswe umthamo wamanzi ukuhlawula ilahleko.

Ukongeza kwezi zinto, umntu ngamnye uneemfuno ze-hydration ezinokuthi zixhomekeke kwiminyaka yabo, ubunzima, ubungakanani kunye nempilo jikelele. Nangona kungekho xabiso lichanekileyo lamanzi elisebenza kubo bonke abantu, kuyacetyiswa ukuba ulandele izikhokelo ezithile eziqhelekileyo zokugcina amanzi afanelekileyo:

  • Sela amanzi rhoqo: Kubalulekile ukusela iziselo imini yonke, nokuba awuziva unxaniwe. Unxano lunokuba luphawu lokuphelelwa ngamanzi emzimbeni, ngoko kuyacetyiswa ukuba usele amanzi rhoqo ukuthintela le meko.
  • Yitya ukutya okutyebileyo emanzini: Ngaphandle koko ukusela amanzi, unokufumana ulwelo ngokusetyenziswa kokutya okunomxholo ophezulu wamanzi, njengeziqhamo kunye nemifuno.
  • Vavanya umbala womchamo: Isalathisi se-hydration eyaneleyo ngumbala okhanyayo womchamo. Ukuba umchamo wakho umnyama, isenokuba luphawu lokuba kufuneka usele amanzi amaninzi.

Kubalulekile ukukhumbula ukuba umntu ngamnye wahlukile kwaye unokuba neemfuneko ezahlukeneyo zamanzi. Kuhlala kucetyiswa ukuba udibane nochwepheshe bezempilo ukugqiba ubungakanani obufanelekileyo bamanzi okusetyenziswa ngokusekelwe kwiimfuno zomntu ngamnye.

5. Iindlela zokumisela iimfuno zobuqu zokugalela amanzi

Kukho iindlela ezininzi ezinokuthi zisetyenziswe ukumisela iimfuno zomntu owenziwe ngamanzi. Ezi ndlela zisivumela ukuba siqikelele umlinganiselo wolwelo ekufuneka umntu asebenzise imihla ngemihla ukuze agcine umlinganiselo owaneleyo wamanzi emzimbeni.

Enye yeendlela eziqhelekileyo zokugqiba iimfuno ze-hydration kukubala umthamo wamanzi ngokusekelwe kubunzima bomzimba. Kukholelwa ukuba ukusetyenziswa kwamanzi okwaneleyo kufuneka kube malunga ne-30-35 ml / kg yesisindo somzimba. Ngokomzekelo, umntu obunzima be-70 kg kufuneka adle malunga ne-2,1-2,5 ilitha zamanzi ngosuku.

Enye indlela enokuthi isetyenziswe kukubalwa kokulinganisela kwamanzi, okuthathela ingqalelo izinto ezifana nenqanaba lomsebenzi womzimba, ubushushu be-ambient kunye nokubila. Ukubala ubungakanani be-fluid efunekayo, kubalulekile ukuqwalasela ukusetyenziswa okongeziweyo okufunekayo ukuhlawulela ukulahlekelwa kwamanzi ngokubila ngexesha lomsebenzi womzimba.

6. Ubudlelwane phakathi kokusebenza ngokomzimba kunye nokusetyenziswa kwamanzi okwaneleyo

Kubalulekile ukugcina indlela yokuphila esempilweni. Xa sisenza umthambo, umzimba wethu ulahlekelwa lulwelo ngenxa yokubila, nto leyo enokukhokelela ekubeni uphelelwe ngamanzi emzimbeni ukuba awutshintshwanga ngendlela efanelekileyo. Amanzi anendima ebalulekileyo ekulawuleni ubushushu bomzimba, ukuthutha izondlo, nokususa inkunkuma. Ngoko ke, kubalulekile ukuqinisekisa ukuba singenisa inani elifunekayo lamanzi ukuze sihlale si-hydrated ngexesha lomsebenzi womzimba.

Enye indlela yokubona ukuba mangakanani amanzi esiwasela ngexesha lokuzilolonga kukulandela umgaqo jikelele wokusela iiglasi zamanzi ezisi-8 ukuya kwezili-10 ngosuku. Noko ke, xa sisenza umthambo ngamandla okanye kwimozulu eshushu, kusenokufuneka sinyuse loo mali. Kubalulekile ukumamela umzimba wethu kwaye usele amanzi ngaphambi, ngexesha nasemva kokuzivocavoca ukuze uhlale u-hydrated.. Ukongeza kumanzi, iziselo zezemidlalo eziqulethe i-electrolytes nazo zinokufakwa endaweni yeetyuwa zeminerali ezilahlekileyo ngexesha lokubila.

Ukuqinisekisa ukuba sifumana umlinganiselo ofanelekileyo wamanzi, kuyanceda ukuthwala ibhotile yamanzi ngexesha lokuzivocavoca kunye sela amaqhekeza amancinci rhoqo. Kufuneka kwakhona sinikele ingqalelo kwiimpawu zokuphelelwa ngamanzi emzimbeni, ezinjengomlomo owomileyo, ukunxanwa ngokugqithiseleyo, ukudinwa, ukuba nesiyezi okanye ukuqaqanjelwa kwezihlunu. Ukuba sifumana nayiphi na kwezi mpawu, kufuneka siyeke, siphumle kwaye sisele amanzi ngokukhawuleza..

7. Izixhobo kunye nezixhobo zokubala ubungakanani bamanzi afunekayo ngokusekelwe kubunzima kunye nobudala

Ukubala ubungakanani bamanzi afunekayo ngokusekelwe kubunzima kunye nobudala, kukho izixhobo ezahlukeneyo kunye nezixhobo ezinokuba luncedo. Ngezantsi kukho ezinye iinketho eziza kuququzelela olu balo ngokukhawuleza nangokuchanekileyo.

1. Iikhaltyhuleyitha ezikwi-Intanethi: Okwangoku, kukho iikhaltyhuleyitha ezininzi ze-intanethi ezikhethekileyo ekumiseleni ubungakanani bamanzi ekufuneka asetyenziswe yonke imihla ngokusekelwe kubunzima kunye nobudala. Ezi zixhobo kulula ukuzisebenzisa, kuba ufuna kuphela ukufaka idatha eceliweyo kwaye ufumane umphumo ngokukhawuleza. Ezinye zezi khalityhuleyitha zinokubonelela ngeengcebiso ezongezelelweyo, ezifana nepesenti yokuthatha amanzi kubunzima bomzimba.

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2. Izicelo eziphathwayo: Olunye ukhetho olusebenzayo kakhulu lusetyenziso lweselula oluyilelwe ngokukodwa ukubala ubungakanani bamanzi afunekayo. Ezi apps zikholisa ukuba ne-intuitive kwaye zine-interface enobuhlobo, ezenza zifikeleleke kakhulu kuye nawuphi na umsebenzisi. Ukongeza kubalo lobuqu, uninzi lwezi zicelo lubonelela ngezikhumbuzo ze ukusetyenziswa kwamanzi, iitshathi zokulandelela, kunye neengcebiso ezongezelelweyo zokuhlala ngokufanelekileyo u-hydrated.

8. Iingcebiso zokuqinisekisa ukuhanjiswa kwamanzi okufanelekileyo ngokwesini kunye nenqanaba lomsebenzi

Ukufezekisa i-hydration eyaneleyo ngokwesini kunye nenqanaba lomsebenzi, kubalulekile ukuqwalasela ezinye iingcebiso eziphambili. Okokuqala, amadoda kunye nabasetyhini kufuneka baqinisekise ukuba basebenzisa umlinganiselo ofanelekileyo wolwelo yonke imihla. Kucetyiswa ukuba abasetyhini basele ubuncinane iilitha ezi-2.7 zamanzi ngosuku, ngelixa amadoda kufuneka asebenzise ubuncinane iilitha ezi-3.7.

Ukongeza, kubalulekile ukuthathela ingqalelo inqanaba lomsebenzi womzimba xa kumiselwa ulwelo-manzi olufanelekileyo. Kwabo benza imisebenzi ephakathi, kucetyiswa ukuba basele ubuncinane i-250 ml yamanzi ngaphambi kokuba baqalise kwaye emva koko i-125 ml yonke imizuzu eyi-15-20 ngexesha lokuzilolonga. Kwiimeko zomsebenzi onzima okanye ixesha elide, kuyacetyiswa ukuba kusetyenziswe iziselo zezemidlalo eziqulethe i-electrolytes ukuze kuthathelwe indawo iiminerali ezilahlekileyo ngokubila.

Ngexesha lokuzilolonga, kubalulekile ukujonga iimpawu zokuphelelwa ngamanzi emzimbeni, njengokukhathala, isiyezi, okanye umlomo owomileyo, kwaye wenze ngokufanelekileyo. Ukuba ezi zimpawu zenzeka, kuyacetyiswa ukuba umise kwaye usele amanzi ngokukhawuleza. Kubalulekile ukukhumbula ukuba i-hydration eyaneleyo ibalulekile ekusebenzeni komzimba kunye nempilo yonke, ngoko ke, kubalulekile ukulandela ezi ngcebiso ukuqinisekisa ukulungelelaniswa kwe-fluid emzimbeni.

9. Ukubaluleka kokulungelelanisa ukusetyenziswa kwamanzi kwiimeko ezahlukeneyo, ezifana nokukhulelwa okanye ukuziqhelanisa nezemidlalo.

Ukubaluleka kokuziqhelanisa ukusetyenziswa kwamanzi Kwiimeko ezahlukeneyo kubalulekile ukugcina impilo entle kunye nokusebenza kakuhle yonke imihla. Enye yezi meko kukukhulelwa, apho amanzi adlala indima ebalulekileyo ekukhuleni komntwana ongekazalwa kunye nentlalo-ntle kamama. Ngethuba lokukhulelwa, kuyacetyiswa ukuba kwandiswe ukungenisa kwamanzi ukuze kuqinisekiswe ukuba i-hydration eyaneleyo kwaye igweme iingxaki ezifana nokuchithwa kwamanzi okanye i-muscle cramps. Ukusela amanzi aneleyo kubalulekile ukugcina impilo entle kumama nosana.

Kwelinye icala, ukuzilolonga kwezemidlalo kukwafuna ukuziqhelanisa nosetyenziso lwamanzi. Ngexesha lokuzilolonga, umzimba ulahlekelwa ngamanzi ngenxa yokubila kunye nokuphefumla, ngoko ke kubalulekile ukubuyisela le lahleko yolwelo ukuze ugweme ukuphelelwa ngamanzi emzimbeni kwaye ugcine ukusebenza kakuhle. Ukungena kwamanzi okwaneleyo kwezi meko kunceda ukulawula ukushisa komzimba, ukuthambisa amalungu kunye nokuthutha izondlo kwiimisipha..

Kuyacetyiswa ukuba usele amanzi ngaphambi, ngexesha nasemva kokuziqhelanisa nemidlalo eqatha. Ngaphambili, qiniseka ukuba i-hydration efanelekileyo ngaphambi kokuzivocavoca. Ngexesha, ukubuyisela ulwelo olulahlekileyo kunye nokugcina ukusebenza. Kwaye ke, ukubuyisela amanzi kunye nokubuyisela oovimba bamanzi. Ubungakanani bamanzi afunekayo buyohluka ngokuxhomekeke kwixesha kunye nokuqina komthambo, kunye neemeko zemozulu.. Kubalulekile ukumamela umzimba wakho kwaye usele amanzi ngokweemfuno zomntu ngamnye ukugcina ibhalansi efanelekileyo yamanzi.

10. Iingcebiso zokuseka isicwangciso sobuqu sokugalela amanzi

Isicwangciso sobuqu sokugalela amanzi siyimfuneko ukuze kuqinisekiswe ukuba umzimba wethu unamanzi ngokufanelekileyo kwaye usebenza ngokufanelekileyo. Apha ngezantsi kukho iingcebiso zokuseka isicwangciso se-hydration esilungiselelwe iimfuno zethu zomntu ngamnye:

-Zazi iimfuno zakho ze-hydration: Umntu ngamnye uneemfuno ezahlukeneyo zolwelo, ngoko ke kubalulekile ukubala ukuba angakanani amanzi ekufuneka uwasele yonke imihla. Indlela efanelekileyo yokumisela oku kukwahlula ubunzima bakho ngeekhilogram kwisiqingatha kwaye loo nombolo isiphumo imele umlinganiselo wamanzi kwiilitha omele uchithe ngosuku.

-Landela umkhondo wokuthatha kwakho ulwelo: Ukugcina umkhondo wokuba angakanani amanzi owaselayo imini yonke kunokuba luncedo ekuqinisekiseni ukuba unamathela kwisicwangciso sakho se-hydration. Unokusebenzisa usetyenziso oluphathwayo okanye ngokulula uphathe incwadi yokubhalela ukuze uyibhale phantsi. Khumbula ukuba awukwazi ukuzifaka emanzini kuphela, unokubandakanya nezinye iziselo ezifana ne-infusions okanye iijusi zendalo.

11. Iintsomi kunye neenyaniso malunga nobungakanani bamanzi omele uwasele ngosuku

Ukusela umlinganiselo ofanelekileyo wamanzi yonke imihla kubalulekile ukugcina impilo entle. Nangona kunjalo, zininzi iintsomi kunye neenyaniso ezijikelezayo malunga nesixa esicetyiswayo. Apha sichaza ezinye iintsomi eziqhelekileyo kwaye sinika iinyani ezixhaswa ziingcali:

  • Intsomi: Ukusela iiglasi zamanzi ezisi-8 ngosuku kwanele.
  • INYANI: Akukho ubungakanani obufanayo-bonke ubungakanani bamanzi. Iimfuno ze-hydration ziyahluka ngokuxhomekeke kwizinto ezininzi, ezifana nobudala, ubunzima, inqanaba lomsebenzi, kunye nemozulu. Into ebalulekileyo kukumamela umzimba wakho kwaye usele xa uziva unxaniwe.
  • Intsomi: Ukusela amanzi amaninzi kunceda ukususa i-toxins emzimbeni.
  • INYANI: Ngoxa kuyinyani ukuba amanzi abalulekile ekupheliseni ityhefu ngomchamo nangombilo, ukusela kakhulu akuyi kuwandisa amandla omzimba wakho wokuphelisa ityhefu. Izintso lelona lungu linoxanduva lokuhluza kunye nokuphelisa i-toxins, ngoko ke kubalulekile ukugcina i-hydration eyaneleyo yokusebenza kwayo ngokufanelekileyo.
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Intsomi: Kufuneka usele amanzi kuphela xa unxaniwe.

INYANI: Unxano yindlela yokuzikhusela yomzimba wethu yokusixelela xa kufuneka sifakwe emanzini. Nangona kunjalo, akusoloko isalathisi esichanekileyo, ngokukodwa kwiimeko zabantu abadala okanye ngexesha lokuzilolonga okukhulu. Kucetyiswa ukuba usele amanzi rhoqo imini yonke ukuthintela ukuphelelwa ngamanzi emzimbeni.

12. Iimpawu zokuphelelwa ngamanzi emzimbeni kunye nendlela yokuyilungisa ngokuthathwa kwamanzi okwaneleyo

Ukuphelelwa ngamanzi emzimbeni kwenzeka xa umzimba ungenamanzi aneleyo ukuze usebenze kakuhle. Oku kukholisa ukwenzeka xa kulahleke amanzi amaninzi kunalawo asetyenzisiweyo. Ukuba akunyangwa, ukuphelelwa ngamanzi emzimbeni kunokuba nemiphumo emibi. ngenxa yempilo. Ngethamsanqa, kukho iimpawu ezilumkisayo zokuba umzimba wakho uphelelwe ngamanzi, kwaye enye yeendlela ezilungileyo zokulungisa oku kukuqinisekisa ukuba usebenzisa umlinganiselo ofanelekileyo wamanzi.

Ezinye zezona mpawu zixhaphakileyo zokuphelelwa ngamanzi emzimbeni ziquka ukunxanwa rhoqo, umlomo owomileyo nolusu, ukudinwa, ukuba nesiyezi, kunye nokuncipha kokuphuma komchamo. Ukuba ufumana nayiphi na yezi mpawu, kubalulekile ukusela amanzi ngokukhawuleza ukuze uphinde uhlaziye umzimba wakho. Khumbula ukuba amanzi abalulekile ukugcina yonke imisebenzi yomzimba ikwimeko entle.

Isincomo esiqhelekileyo kukusela ubuncinane iiglasi ezi-8 zamanzi ngosuku, kodwa isixa sinokuhluka ngokuxhomekeka kwinqanaba lomsebenzi womzimba, ubushushu begumbi kunye nezinye izinto. Ukulungisa ukuphelelwa ngamanzi emzimbeni, kuluncedo ukulandela la macebiso alandelayo: Ngalo lonke ixesha uphathe ibhotile yamanzi, beka ucwangciso oluthe rhoqo lokusela amanzi, utye ukutya okutyebileyo emanzini okufana neziqhamo nemifuno, kwaye kuphephe ukusebenzisa kakhulu icaffeine notywala, njengoko ezi zinto zinokuphelisa amanzi emzimbeni.

13. Iingcebiso zokukhuthaza ukusetyenziswa kwamanzi rhoqo imini yonke

Ukukhuthaza ukusetyenziswa kwamanzi rhoqo imini yonke, kubalulekile ukuseka imikhwa kunye nezikhumbuzo ezisinceda sihlale si-hydrated. Nanga amanye amacebiso asebenzayo:

1. Establece metas diarias: Cwangcisa umlinganiselo wamanzi ofuna ukuwasebenzisa ngosuku ngalunye kwaye uwahlule ube ngamacandelo amancinci onokuwasela imini yonke. Umzekelo, ukuba injongo yakho kukusela iilitha ezi-2 zamanzi ngosuku, unokuzicwangcisa ukuba usele i-250 ml yeglasi rhoqo ngeyure.

2. Sebenzisa izikhumbuzo: Seta iialam okanye usebenzise ii-apps eziphathwayo ukukunceda ukhumbule ixesha lokusela amanzi. Ezi zikhumbuzo ziya kukugcina ukwazi ukubaluleka kwe-hydration kwaye kukunceda ukuba uqalise umkhwa.

3. Yongeza incasa emanzini: Ukuba ufumanisa kunzima ukusela amanzi ngenxa yokuba ufumanisa incasa yawo iyadika, ungongeza ukuchukumisa incasa yendalo. Zama ukongeza izilayi zelamuni, cucumber okanye i-mint ukuze uhlaziye. Unokukhetha ukufaka infusions ebandayo okanye usebenzise amanzi ahlwahlwazayo ukutshintsha ukhetho lwakho.

14. Ukubaluleka kokubonisana nochwephesha wezempilo ukugqiba ngeemfuno zokufakwa kwamanzi

Ukubonisana nengcali yokhathalelo lwempilo kubaluleke kakhulu ukumisela iimfuno zokugalela amanzi. Nangona kukho iingcebiso ngokubanzi malunga nobungakanani bamanzi esifanele siwasebenzise imihla ngemihla, umntu ngamnye uhlukile kwaye uneemfuno ezahlukeneyo ngokuxhomekeke kwiminyaka yakhe, ubunzima, inqanaba lomsebenzi womzimba kunye neemeko ezithile zempilo. Yiyo loo nto kubalulekile ukuya kwingcali yezempilo ukufumana uvandlakanyo lobuqu.

Ingcali yezempilo iya kwenza uhlalutyo lwemeko yomntu ngamnye, ithathela ingqalelo izinto ezifana nomsebenzi womzimba, ubushushu bendalo, ukukhanya kwelanga kunye nezinye izinto ezinokuchaphazela iimfuno ze-hydration. Ukongeza, ii-pathologies ezinokwenzeka okanye amayeza anokuthi achaphazele ukulingana kwamanzi emzimbeni aya kuqwalaselwa.

Isicwangciso esilungiselelwe umntu ngamnye esibonelelwa yingcali yezempilo siqinisekisa ukuba iimfuno zomntu ngamnye zifezekiswa ngokwaneleyo. Oku kuthetha ukwazi kungekuphela nje inani lolwelo ekufuneka lityiwe, kodwa kunye nohlobo lwesiselo olufanelekileyo kwimeko nganye. Ukongezelela, ingcali iya kukwazi ukubonelela ngeengcebiso zokuphepha ukukhutshwa kwamanzi ngexesha lezemidlalo okanye kwiimeko ezithile ezifana nokukhulelwa okanye ukuncelisa.

Ukuqukumbela, ukwazi umlinganiselo ochanekileyo wamanzi ekufuneka asetyenziswe yonke imihla kunokuba yimfuneko ukugcina amanzi afanelekileyo kunye nokuqinisekisa ukusebenza okuchanekileyo komzimba. Ngokusebenzisa iindlela ezifana nokubala ukutya okucetyiswayo kwansuku zonke okusekelwe kubunzima bomzimba kunye nenqanaba lomsebenzi womzimba, kunokwenzeka ukugqiba ukuba kufuneka kusetyenziswe amanzi angakanani imini yonke. Ukongezelela, kubalulekile ukukhumbula ukuba izinto ezifana nemozulu, ubudala, kunye neemeko ezithile zonyango zinokuchaphazela iimfuno zomntu ngamnye. Ke ngoko, kuyacetyiswa ukuba uthethe nengcali yezempilo ukuze ufumane uvandlakanyo lobuqu kunye noluchanekileyo. Ngokugcina umlinganiselo ofanelekileyo wokungena kwamanzi, unokuyonwabela izibonelelo eziziswa yi-hydration kwimpilo yonke kunye nokuphila kakuhle.