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Kungenzeka ukuthi uzwile ngezinzuzo eziningana zezempilo zoju. Kodwa-ke, uyazi ukuthi kwenzekani lapho uphuza amanzi afudumele oju njalo? Ingilazi egcwele yamanzi oju, lapho ibikhona ekuseni noma ngaphambi kokulala, ingakhuphula ukuzivikela kwakho futhi isize ukugcina impilo yakho ngezindlela ezahlukahlukene.
Kunemihlomulo eminingana yezempilo yokuba namanzi uju angasiza ekwelapheni izifo ezincane. Kusukela ekwelapheni isikhumba sakho kusuka ngaphakathi kuya ekwelapheni izinkinga eziningana zempilo, amanzi ezinyosi yilelo khambi elinikeza imiphumela ezuzisayo.
Kuyiqiniso elaziwayo ukuthi amanzi abulala ubuthi emzimbeni wakho futhi akugcine unamanzi afudumele futhi amanzi afudumele asebenza kangcono ekususeni imali eyingozi emzimbeni wakho nokukugcina ulungile futhi ulungile. Uju lunezinzuzo eziningi zokwelapha kanti uju lwamanzi lunokunambitheka okuhle kakhulu - ibhonasi.
Ungaba noju ngamanzi afudumele noma wenze isixazululo samanzi afudumele, uju nejusi kalamula. Uma usohambweni lokwehlisa isisindo, lesi siphuzo singumsindisi wakho! Ngakho-ke, kwenzekani lapho uphuza amanzi oju? Nazi izinzuzo zezempilo zamanzi oju. Funda ukuze wazi kabanzi.
1. Kuthuthukisa impilo yokugaya ukudla
Ingilazi yamanzi afudumele enezinyosi ingasiza enqubeni yokugaya. Uju luqukethe izithako ezibulala amagciwane ezisusa isisu sakho kwi-acid reflux. Isixazululo singasidambisa isisu sakho kunoma yikuphi ukuvuvukala. Kuyasiza futhi ukugcina ukuhamba kwamathumbu akho njalo [1] [okubili] .
2. Ukwehla kwesisindo sengculazi
Uju luqukethe ushukela wemvelo, ongabangeli ukukhuluphala. Ukuthola uju njalo ngamanzi afudumele kunganciphisa ukudla kwakho ikhalori futhi kukusize ulahle lawo mafutha anenkani kalula [3] . Ngokuya ngocwaningo lwango-2010 olushicilelwe ku-Journal of the American College of Nutrition, uju usiza ukulawula isifiso sakho sokudla futhi uma udliwe ngaphambi kokulala ebusuku, umzimba uqala ukushisa amanoni amaningi ngalezo zikhathi zokuqala zokulala ngosizo olwengeziwe oluvela kuzinyosi amanzi [4] .
3. Welapha Ukuqunjelwa
Isizathu esiyinhloko sokuqunjelwa ukungabikho kwamanzi emzimbeni wakho. Phuza ingilazi yamanzi afudumele noju njalo ekuseni esiswini esingenalutho nangaphambi kokulala. Izosiza ukuthuthukisa ukunyakaza kwamathumbu akho futhi iphathe inkinga yokuqunjelwa nobuhlungu obuhlobene nakho [5] .
4. Kuqinisa Amasosha Omzimba
Uju luqukethe izakhiwo zokubulala amagciwane ezimangalisayo ezisiza ukulwa nezinhlayiya zangaphandle. Futhi, iqukethe amavithamini namaminerali amaningana akhulisa uhlelo lwakho lokuzivikela, kuyilapho ama-antioxidants asoju alawula ukukhula kwama-radicals wamahhala [6] .
5. Kuphulukisa Amakhaza Nokukhwehlela
Amanzi afudumele anezinyosi angakha isihlangu ekulweni namagciwane namagciwane adala ukubanda nokukhwehlela. Futhi, uju lwenza i-phlegm iphendukele esimweni sayo soketshezi futhi isize ukuyisusa ngokuphelele kusistimu yakho, ngakho-ke ikhuthaza ukuphefumula okungcono [7] .
6. Kuthuthukisa ukujikeleza kwegazi
Lokhu kungenye yezinzuzo ezinkulu kakhulu zokuba namanzi afudumele anoju. Amanzi oju ashisa idiphozi yamafutha emzimbeni wakho futhi ashise nofaka imali ohlelweni lwakho lwezinzwa, ngaleyo ndlela athuthukise ukujikeleza kwegazi lakho nokususa ubuthi emzimbeni [8] .
7. Kukhulisa Amandla
Uju luqinisa amandla ngokushesha ngenxa yokuba khona kukashukela wemvelo kulo [9] . I-glucose esezinyosini ithathwa ngumzimba ngokushesha, ikunike amandla ngokushesha, kuyilapho i-fructose inikeza amandla asimeme ngoba incela kancane [10] .
8. Ithuthukisa ikhwalithi yokulala
Ukudla amanzi oju kusiza ukuthuthukisa ikhwalithi yakho yokulala ngoba, lapho usetshenziswa, uju ukhipha i-serotonin, i-neurotransmitter ethuthukisa imizwa yakho nomzimba wakho oguqula i-serotonin ibe yi-melatonin, elawula ubude nekhwalithi yokulala kwakho [ishumi nanye] .
9.Ukhipha Ubuthi Emzimbeni
Uju namanzi afudumele kunomthelela wokuqeda umzimba emzimbeni wakho. Kuyasiza ukukhipha ubuthi kusuka kusistimu yakho, okwenza inhlanganisela ibe yisisekelo ekudleni okukhipha ubuthi emzimbeni [12] .
10. Iphatha Impilo Yenhliziyo
Uju luwumthombo ocebile wama-phenols namanye ama-antioxidant compounds, axhumene nokwehla kwengozi yesifo senhliziyo [13] . Bangasiza imithambo yegazi enhliziyweni yakho ukuba ivuleke, ikhuphule ukugeleza kwegazi liye enhliziyweni yakho futhi ikusize ukukhuthaza impilo yakho yenhliziyo. Futhi, amanzi oju asiza ukugcina ibhalansi yezinga le-cholesterol futhi andise i-cholesterol ye-HDL [14] .
Encwadini Yokugcina…
Ukuphuza uju ngamanzi afudumele njengoba into yokuqala ekuseni ithola uhlelo lwakho kwimodi yokushisa amafutha. Ngaphezu kwalokhu, kusiza umzimba wakho ngezindlela eziningi ukuthuthukisa impilo yakho yonke. Isikhathi esihle sokuphuza isiphuzo ekuseni ngasesisu esingenalutho. Kepha ungayiphuza phakathi kokudla ngoba ukwenza lokhu kuzosiza ekwenzeni ngcono uhlelo lokugaya ukudla nokugayeka kokudla.
