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Ungase ucabange ukuthi ngeke uphelelwe amanzi emzimbeni ezinyangeni ezibandayo zikaJanuwari noFebhuwari. Yilapho unephutha khona. Phakathi nalezi zinyanga ezibandayo, izithukuthuku zihwamuka ngokushesha kakhulu emakhazeni nasemoyeni owomile - okuholela ekutheni kuphele amanzi emzimbeni.
Ukwehla kwamanzi emzimbeni kwenzeka lapho umzimba wakho unenani lamanzi elinganele. Lokhu kunganele kuholela ekuphazanyisweni kokusebenza okujwayelekile komzimba. Noma ngubani angaphelelwa amanzi emzimbeni, noma kunjalo, kuyingozi kakhulu kubantu abadala asebekhulile nasezinganeni.
Izimbangela ezivamile zokuphelelwa amandla kwamanzi ukungaphuzi amanzi anele, ukulahlekelwa amanzi amaningi ngokujuluka, ukuhlanza ngokweqile nohudo, umkhuhlane, imithi ethile njll. Esihlokweni samanje, sizobheka ezinye zezithelo nemifino ezuzisa kakhulu, ukudla okuhambisa amanzi, okungasiza ukuhlinzeka impumuzo ngokushesha ekungabikho kwamanzi emzimbeni.
1. Ikhabe
Lesi ukuthi, izandla phansi, esinye sezixazululo eziyinhloko zokuphelelwa amandla kwamanzi. Okunye kokudla okuhambisa amanzi kakhulu, ikhabe linamaphesenti angama-92 wamanzi. Ungangeza ikhabe ekudleni kwakho ngokukudla njengesiphuzo esiqabulayo, ijusi noma ulingeze kumasaladi akho [1] .
2. I-Strawberry
Ngokuqukethwe kwamanzi okungamaphesenti angama-91, ukudla ama-strawberry kuzofaka isandla ekuphuzeni kwakho amanzi nsuku zonke. Ukudla ama-strawberry njalo kukhonjisiwe ukunciphisa ukuvuvukala. Ungangeza i-berry kumasaladi bese wenza ama-smoothies [okubili] .
3. ICantaloupe
Le melon enamanzi inamakhalori ambalwa kakhulu futhi ingeza amaphesenti angama-90.2 wamanzi [3] . ICantaloupe ilusizo ngokwedlulele futhi iyasebenza ekufukuleni umzimba wakho iphinde isize ukukunikeza amavithamini A no-C.
4. Ipentshisi
Ngokuqukethwe kwamanzi ngamaphesenti angama-89, ukudla amapentshisi kungasiza ekutholeni ukukhululeka ekuphelelweni ngamanzi emzimbeni futhi kuvimbele nokuqala kwawo. Ungangeza amapentshisi kumasaladi noma wenze ama-smoothies [4] .
5. Uwolintshi
Ukudla amawolintshi kusiza ukuhlinzeka nge-hydration efanele njengoba isithelo sinokuqukethwe kwamanzi okungamaphesenti angama-88, okungasiza ngokushesha ngokuphelelwa amandla kwamanzi. Amajusi e-orange yisixazululo esisheshayo sokuphela kwamanzi emzimbeni [5] .
6. Amagilebhisi
Isithelo esinempilo ngokukhethekile esigcwele izakhi zomzimba ezahlukahlukene, isithelo samagilebhisi sinamaphesenti angama-88 wamanzi. Uma uzizwa uphelelwe amanzi emzimbeni, yidla isithelo njengoba sinjalo noma usifake kumasaladi [6] .
7. Isithelo Senkanyezi
Lesi sithelo esimise okwenkanyezi singakusiza ukwanelisa isilinganiso sakho soketshezi ngamaphesenti angama-91 wokuqukethwe kwamanzi. Inokuthungwa okunamanzi futhi icebile ngama-antioxidants, ikakhulukazi i-epicatechin, inhlanganisela enempilo yenhliziyo esiza ukugcina inhliziyo yakho iphilile [7] .
8. Ikhukhamba
Ukhukhamba ubuye uphakeme ngokuqukethwe kwamanzi okwenza kufinyelele kumaphesenti angama-96.7. Zinevithamini C ne-caffeic acid, zombili ezisiza ekunciphiseni ukucasuka kwesikhumba nokuvuvukala [8] .
9. Utamatisi
Isetshenziswa kumasaladi, amasangweji nakumajusi okukhipha ubuthi emzimbeni, utamatisi uyisidlwana esihle kakhulu esinamanzi amaningi anamaphesenti angama-94.5. Ukuxebuka isikhumba setamatisi kuzosiza ukukhulisa amandla otamatisi wokuhambisa amanzi [9] .
10. Isilimo esidliwayo esinamagatsha anamanzi
Isilimo esidliwayo esinamagatsha anamanzi sinezela ukunambitheka nephunga ezitsheni. Kepha, akumangazi ukuthi isilimo esidliwayo esinamagatsha anamanzi sinokuqukethwe kwamanzi amaningi, okwenza kube ngamaphesenti angama-95.4. Isilimo esidliwayo esinamagatsha anamanzi sigcwele inhlanganisela kasawoti wamaminerali, amavithamini kanye nama-amino acid afuthisa umzimba wakho kabili ngempumelelo enkulu njengengilazi [10] .
11. I-Iceberg Lettuce
Igcwele izakhi zomzimba nemicu ehlukahlukene, ulethisi weqhwa ubuye uphakeme ngokuqukethwe kwamanzi, amaphesenti angama-99.6, azosiza ukugcwalisa amazinga oketshezi emzimbeni wakho [ishumi nanye] .
12. iZucchini
I-Zucchini inamaphesenti angama-95 wamanzi ngesisindo futhi ingenye yemifino ehambisa kakhulu amanzi ngesikhathi sasebusika. Imifino ingaphansi kwama-calories angama-25 futhi ingumthombo omuhle kakhulu we-folate, uvithamini A, uvithamini C, ne-potassium [12] .
13. Upelepele Wensimbi
Upelepele ophuzi, obomvu noluhlaza okotshani kuwo wonke ama-shades anokuqukethwe okuphezulu kwamanzi futhi yimifino emihle kakhulu yokukugcina unamanzi amaningi. Upelepele wensimbi unamanzi amaningi acishe abe ngamaphesenti angama-93.9. Banothile nezakhamzimba ezinjengevithamini C, uvithamini B6, i-beta-carotene, i-folic acid ne-thiamine [13] .
14. Isipinashi
Isipinashi sinokuqukethwe okuphezulu kwamanzi okungamaphesenti angama-91.4, okunamandla okukugcina unamanzi usuku lonke. Ngaphandle kwalokhu, icebile nge-lutein, i-potassium, i-vitamin E ne-fiber [14] .
15. Ukholifulawa
Lokhu kungamangaza kepha ukholifulawa ukhanyisa kakhulu, njengoba i-veggie ingamaphesenti angama-92 amanzi ngesisindo. Inkomishi eyodwa (amagremu ayi-100) wekholifulawa inikela ngaphezu kwama-59 ml wamanzi [ishumi nanhlanu] .
16. Amanzi kakhukhunathi
Lokhu akufanele kumangaze noma ngubani. Uma uzizwa uphelelwe amanzi emzimbeni, kungokwemvelo ngathi ukudonswa emanzini kakhukhunathi. Isiphuzo esinempilo esizokugcina unamanzi amaningi. Isixazululo esifanelekile sokuphela kwamanzi emzimbeni, ukuphuza amanzi kakhukhunathi kungasiza njengoba kunothe ngama-electrolyte, kufaka phakathi i-potassium, i-sodium ne-chloride [16] .
Ngaphandle kwalokhu okushiwo ngenhla, i-cottage shizi, umhluzi kanye nesobho, ubisi olunamafutha kanye neyogathi kungasiza ekuhlinzekeni ukukhululeka ekuphelelweni amanzi emzimbeni.
Encwadini Yokugcina…
Ukufakwa kwamanzi emzimbeni kubaluleke kakhulu emzimbeni wakho nasempilweni yakho yonke. Ukwehla kwamanzi emzimbeni ngokweqile kungaholela ekucindezelekeni kwegazi okuphansi, ukulimala ekushiseni, ukuquleka nezinkinga zezinso kanti ucwaningo lwakamuva luxhumanise ukoma komzimba nokusebenza kwengqondo, okukhomba ukuthi ukuphelelwa amanzi emzimbeni kungaguqula ukwakheka kobuchopho bomuntu futhi kunciphise namandla okwenza umuntu imisebenzi.
Qiniseka ukuthi udla ukudla okunothile kwamanzi futhi uphuze amanzi lapho uzizwa womile.
