Ukuphuza kuyisenzo esizenzakalelayo, sansuku zonke kangangokuthi asivamile ukubuza ukuthi yini ngempela engemuva kwengilazi ngayinye esiyibeka ezindebeni zethu. Phakathi kweseluleko sokuthi yini okufanele uyiphuze esiswini esingenalutho ukuze ulawule ushukela wegazi , izitayela ezifana namanzi kalamula noma amanzi olwandle, kanye nokuba khona njalo kotshwala empilweni yomphakathi, akulula ngaso sonke isikhathi ukuhlukanisa okusekelwe kwesayensi kulokho okuwukumaketha okumsulwa.
ESpain nasengxenyeni enkulu yeYurophu, kunezinye izimpikiswano eziyisisekelo ezenzekayo: kusukela esidingweni sokuqinisekisa amanzi okuphuza aphephile emadolobheni ahlukunyezwe umlilo noma ukungcola, kuya ezimweni zomsebenzi lapho abasebenzi bevinjelwa ukuphuza amanzi, okubangela ingozi empilweni yabo. Konke lokhu kudweba isithombe sokuthi akugcini nje ngokuba inani esiliphuzayo elibalulekile, kodwa ngaphezu kwakho konke, ukuthi sikhetha ukuphuza ini nokuthi sikhetha ukuliphuza kuphi.
Ukuphuza ngesisu esingenalutho: yini esiza ngempela i-glucose
Uma kukhulunywa ngokuzila ukudla kanye noshukela egazini, umbuzo ofanayo cishe uvame ukuvela: yini okufanele uyiphuze ekuseni ukuze ugweme ukulamba, ukozela kusenesikhathi, noma ukukhuphuka ngokuzumayo koshukela egazini? Ochwepheshe bezokudla bayavuma ukuthi okubaluleke kakhulu ukuphinda uphuze amanzi emzimbeni ngemva kwamahora amaningana ngaphandle koketshezi, nokuthi ikhambi elilula kakhulu livame ukusebenza kakhulu.
Izincomo zigxile eziphuzweni ezilula, ngaphandle koshukela owengeziwe futhi ezibekezelelwa kahle uhlelo lokugaya ukudla. Amanzi okumpompi noma amaminerali, ikhofi emnyama ngokulinganisela, kanye namatiye ezitshalo angashukela yizona zinketho ezivame ukukhulunywa ngazo ezingxoxweni, ezivame ukufakwa ekudleni kwasekuseni okunempilo ukuqala usuku . Kwezinye izimo, kuphakanyiswa ezinye izindlela ezifana netiye eliluhlaza noma elimnyama, amanzi ane-apple cider vinegar encane, noma isiphuzo sembewu ye-chia esicwilisiwe, njalo njengengxenye yokudla okulinganiselayo.
Ubufakazi obutholakalayo busikisela ukuthi inqubo yasekuseni ithonya imetabolism , kodwa ayisebenzi yodwa. Izifundo ngamasu ahlukene okuzila ukudla ngezikhathi ezithile kubantu abadala abakhuluphele ngokweqile noma abakhuluphele kakhulu zibone izinguquko ku-glucose yokuzila ukudla, i-insulin, kanye ne-glycated hemoglobin (HbA1c). Kodwa-ke, le miphumela ihunyushwa kangcono njengokwengeza ohlelweni lokudla oluhlelwe kahle, hhayi njengesibhamu somlingo sodwa.
Yingakho ochwepheshe begcizelela ukuthi akukho siphuzo esisodwa lapho uvuka esingavala izidlo zakusihlwa ezisindayo, ukusetshenziswa ngokweqile kokudla okucutshungulwe kakhulu , noma ukudla ushukela omningi wamahhala. Ukuphuza ngokuhlakanipha esiswini esingenalutho kuyasiza, kodwa umphumela wangempela ubonakala uma kuhlanganiswa nezikhathi zokulala ezivamile, ukuphumula okwanele, kanye nesidlo sasekuseni esinamaprotheni ne-fiber eyanele.
Uma ukhetha inketho engcono kakhulu yomuntu ngamunye, ngokuvamile kubaluleke kakhulu ukuthi kube umkhuba oqhubekayo ngokuhamba kwesikhathi, ngaphandle kokungakhululeki kokugaya ukudla futhi ngaphandle kwesidingo sokwengeza ushukela. Kubantu abanokumelana ne-insulin, isifo sikashukela esingakafiki, noma isifo sikashukela, ukuhambisana kwezikhathi zokudla kanye nokwakheka kwasekuseni kugcina kunethonya elikhulu kunanoma yiliphi icebo lokuqala ekuseni.
Amanzi kalamula: kungani kungesona "isishisi samafutha" esiyisimangaliso
Omunye wemikhuba evame kakhulu ezinkundleni zokuxhumana ukuqala usuku ngamanzi kalamula esiswini esingenalutho , okuvame ukuvezwa njengendlela esheshayo yokwehlisa isisindo noma "ukukhipha ubuthi" emzimbeni. Ochwepheshe ababonisiwe bagcizelela ukuthi lo mbono usekelwe eqinisweni elingaphelele elikhule ngenxa yolimi olugcwele izimangalo ezifana "nokususa ubuthi," "ukulwa nokuvuvukala," noma "imvelo," nakuba kubalulekile ukuhlukanisa phakathi kwemikhuba enempilo nengeyona enempilo.
Iqiniso eliyisisekelo ukuthi ukuphuza ingilazi yamanzi lapho uvuka kunempilo , ngoba ebusuku kukhona noketshezi olusheshayo futhi kubalulekile ukugcwalisa lawo manzi. Kusukela lapho, ukugxuma ekukholelweni ukuthi ukwengeza ulamula kuguqula leso siphuzo sibe isishisi samafutha noma isihlanzi somzimba akunasisekelo sesayensi. Ulamula uwukudla okubalulekile ngenxa yokuqukethwe kwawo kwe-vitamin C kanye nokunambitheka, kodwa lokho akuguquli ingxube ibe usizo lokunciphisa isisindo.
Ukubuyekezwa kanye nezihloko zesayensi ezidumile zibonisa ukuthi abukho ubufakazi bokuthi amanzi kalamula akhuthaza ukwehla kwesisindo ngaphezu kwamanzi avamile. Njenganoma yisiphi isiphuzo esikhethwe kahle esinama-calorie aphansi, angasiza ngokungaqondile ekutholeni amanzi angcono futhi alawule isifiso sokudla, kodwa le ndlela ayigcini nje ngolamula. Eqinisweni, ukusebenzisa lesi sithelo se-citrus ekudleni kungaba usizo kakhulu ekungezeni ukunambitheka, ukunciphisa isidingo soshukela noma usawoti owengeziwe, kanye nokuthuthukisa ukunambitheka kwezitsha.
Ochwepheshe bezokudla okunempilo baxwayisa nangemininingwane engakaxoxwa ngayo: i-asidi etholakala kulamula ingalimaza i-enamel yamazinyo uma idliwa njalo futhi ngobuningi obuhlanganisiwe, ikakhulukazi ekuseni futhi ngaphandle kokudla okunye. Ezinye izifundo ezishicilelwe emaphephandabeni amazinyo ziphawule ukuthi amajusi e-citrus, kanye nejusi likalamula ikakhulukazi, aguguza ungqimba olungaphezulu lwezinyo kakhulu.
Empeleni, uma ujabulela ukuphuza amanzi kalamula ngezikhathi ezithile futhi ugcina inhlanzeko yomlomo enhle, ngokuvamile akuyona inkinga. Isihluthulelo ukungaguquli kube umkhuba oqinile onezithembiso ezingenangqondo zokukhipha ubuthi emzimbeni, noma ukucabanga ukuthi kukodwa kuzokhokhela ukudla okungenampilo noma indlela yokuphila yokuhlala phansi.
Ukuphuza amanzi olwandle: izinganekwane, izingozi kanye nokusetshenziswa okulinganiselwe
Esinye isenzakalo esithole ukuthandwa, ikakhulukazi ezinkundleni zokuxhumana, yisiphakamiso sokuphuza amanzi olwandle njengokungathi ayisithasiselo esivuselela amaminerali, esifaka i-alkali, noma esifaka amanzi amaningi kunamanzi okuphuza. Lezi zimangalo, ezisukela emibonweni yeminyaka engaphezu kwekhulu edlule futhi ezivuselelwe ngalokho okubizwa ngokuthi "ukwelashwa kolwandle," azisekelwa yimiphakathi yesayensi noma iziphathimandla zezempilo.
UMnyango Wezempilo waseCatalan, isibonelo, awuguquki: uyeluleka ukuthi kungadliwa amanzi olwandle futhi uveza ukuthi abukho ubufakazi obuqinile banoma yiziphi izinzuzo zokusetshenziswa kwawo, kuyilapho izingozi zaziwa kahle. Inkinga enkulu ukugcwala kwawo usawoti ophezulu kakhulu, cishe amagremu angu-35 ngelitha, okungaphezu kakhulu kwalokho okubhekwa njengokudla okunosawoti ekudleni okuvamile.
Ochwepheshe bezokudla kanye nabaxhumanisi besayensi baxwayisa ngokuthi le sodium eningi ingakhuphula umfutho wegazi , igcwalise izinso ngokweqile, futhi ikhuthaze ukuphelelwa amanzi emzimbeni, njengoba umzimba udinga amanzi engeziwe ukuze ususe usawoti oningi. Ngaphezu kwalokho, ukuphuza ngqo olwandle kunezela ingozi ecacile yokuphepha kokudla: la manzi angaqukatha amagciwane, ukungcola, noma iminonjana yemisebenzi yabantu neyezilwane.
Ngisho noma amanzi olwandle ethengiswa elashwe futhi ehlungiwe nge-microfilter, okwenza aphephe ngokwezinto eziphilayo, ochwepheshe bagcizelela ukuthi lokhu akuqedi izinkinga ezihambisana nokuqukethwe kukasawoti . I-World Health Organization itusa ukuthi kungabi ngaphezu kwamagremu ama-2 e-sodium ngosuku (cishe amagremu ama-5 kasawoti), futhi eYurophu, ingxenye enkulu yabantu isivele idlula leli nani ngenxa yokuba khona kukasawoti ofihliwe emikhiqizweni ecutshungulwe futhi ecutshungulwe kakhulu.
Ochwepheshe bezokudla kanye nochwepheshe bezokudla bagcizelela ukuthi iqiniso lokuthi amanzi olwandle aqukethe amaminerali afana ne-magnesium, i-calcium, ne-iodine akusho ukuthi angumthombo omuhle walezi zakhi . Kunezindlela eziphephile nezisebenzayo kakhulu: amantongomane nemifino ye-magnesium, kanye nenhlanzi nemikhiqizo yobisi ye-iodine ne-calcium, isibonelo. Ngakolunye uhlangothi, i-sodium, eningi kakhulu emanzini olwandle, iyiso kanye isakhi okufanele sincishiswe ukusetshenziswa kwaso.
Ngokuphathelene nokusetshenziswa okwamukelekayo, ochwepheshe banciphisa indima yamanzi olwandle aphathwe ngendlela ethile ekusetshenzisweni kokupheka, njengokupheka i-shellfish uma uketshezi lulahlwa, noma ukusetshenziswa kwangaphandle: ukwenza ushizi othile, ukuchelela ngamakhala, ukwelashwa kwesikhumba sangaphezulu, noma ukugeza kwabadlali. Ukuze uphuze njalo, isincomo sihlala sicacile: sebenzisa amanzi ompompi, alawulwa ngokuqinile, noma amanzi amaminerali asemabhodleleni uma kudingeka.
Utshwala njengesiphuzo sansuku zonke: umuzwa wokulondeka ongamanga
Ngakolunye uhlangothi lweziphuzo okuthiwa zinempilo kukhona utshwala, obujwayelekile eSpain nakwamanye amazwe amaningi aseYurophu. Amaholide, imikhosi yomndeni, imicimbi yomsebenzi, noma ukuhlangana nabangani kuvame ukujikeleza esiphuzweni, okungaholela ekungalinganisweni kwezingozi zento enobuthi futhi ephazamisa ingqondo.
Sekuyiminyaka eminingi, ezinye izifundo zinegalelo emcabangweni wokuthi ingilazi yewayini ngosuku inganikeza isivikelo senhliziyo , ngokwengxenye ngenxa yamakhemikhali afana ne-resveratrol. Kodwa-ke, ukuvumelana kwesayensi kwamanje kushintshele esiphethweni esiqaphile kakhulu: akukho silinganiso sotshwala esingabhekwa njengesiphephile ngokuphelele empilweni, futhi imiphumela yaso yokuvikela engaba khona, okungenani, incane futhi idlula imiphumela eyingozi.
Odokotela benhliziyo nabanye ochwepheshe basikhumbuza ukuthi utshwala bunezinhlangothi ezimbili: ngakolunye uhlangothi, bunganciphisa kancane ukwakheka kwamahlule egazi futhi bube nemiphumela yokulwa ne-antioxidant noma yokulwa nokuvuvukala; ngakolunye uhlangothi, bonakalisa imisipha yenhliziyo , bukhuthaza ukushaya kwenhliziyo, bukhuphule umfutho wegazi, futhi buphazamise amandla okupompa kwenhliziyo, okuthinta impilo yalabo abangalandeli imikhuba enempilo yenhliziyo eqinile. Okungeziwe kulokhu yizingozi ezibhalwe kahle zezinhlobo ezahlukene zomdlavuza, izingozi zomgwaqo, ukuphazamiseka kwezinzwa, nezinkinga zempilo yengqondo.
Umyalezo othola ukuthandwa ezincwadini zesayensi kanye nemikhankaso yezempilo yomphakathi ukuthi uma uphuza, lapho uphuza kaningi, kungcono . Kulabo asebevele bandise ukuphuza kwabo ngezikhathi ezifana nehlobo, kungaba usizo ukubukeza hhayi kuphela inani, kodwa futhi nendima edlalwa utshwala empilweni yabo yezenhlalo noma yemizwa, bese ucabangela izinguquko ezithatha kancane kancane ezifaka isikhathi esiningi sokungabi notshwala.
Ukufinyelela amanzi okuphuza kanye nelungelo lokuphuza emsebenzini
Nakuba izingxoxo ziqhubeka ngokuthi yiziphi iziphuzo okufanele zibekwe phambili, kwezinye izindawo isidingo esiphuthumayo sisekhona ukufinyelela amanzi okuphuza aphephile . Emadolobheni amancane asemakhaya aseSpain, imililo yamahlathi kanye nokungcola kwe-nitrate kuye kwabeka engcupheni ikhwalithi yamanzi. Lapho amanzi engasafanele ukusetshenziswa ngabantu, izakhamuzi ziphoqeleka ukuthi zisebenzise izixazululo zesikhashana kuze kube yilapho ukuhlolwa kuqinisekisa ukuphepha kwawo.
Ngesikhathi esifanayo, ukufinyelela amanzi ngempumelelo nakho kudlulela nasemsebenzini. Izinyunyana zabasebenzi zibike amacala lapho abasebenzi ezindaweni ezithile bencishiswa khona ukusetshenziswa kwamanzi phakathi nosuku lokusebenza , naphezu kokusebenza emakhishini noma ezindaweni lapho amazinga okushisa esondela kuma-degree Celsius angu-30. Kulezi zimo, ukungakwazi ukumanzisa amanzi kwandisa ingozi yokushisa kanye nokuphelelwa amanzi emzimbeni, futhi kuphambene ngqo nemithetho yezempilo nokuphepha emsebenzini, okuthinta labo abadinga imikhuba enempilo emsebenzini.
Umthetho waseYurophu naseSpain udinga izinkampani ukuthi zihlinzeke ngamanzi okuphuza futhi ziqinisekise izimo zokusebenza eziphephile. Ukwehluleka ukulandela imithetho akugcini nje ngokuba nomthelela osobala empilweni yabasebenzi kodwa futhi kwephula amalungelo ayisisekelo futhi kuvula ithuba lokuthola izinhlawulo. Ukunikeza amanzi, hhayi nje imininingwane encane, kuyingxenye ebalulekile yezinyathelo okumele zifakwe ekuhleleni amashifu, amakhefu, kanye nezinsiza ezitholakalayo.
Ezingeni labantu, lezi zigameko zisebenza njengesikhumbuzo sokuthi impikiswano ngokuthi yini, ingakanani, nokuthi nini okufanele iphuzwe ayinayo nje kuphela ingxenye yomuntu ngamunye, kodwa futhi inombono ohlangene nowokulawula . Kusukela ekuqapheni ikhwalithi yamanzi ompompi kuya ezimweni zokusebenza kanye nezinqubomgomo zotshwala, izinqumo zomphakathi zithonya ngqo lokho okuphelela ezingilazini zethu.
Phakathi kwezinganekwane mayelana neziphuzo "zokususa ubuthi", izixwayiso mayelana nosawoti omningi emanzini olwandle, ubufakazi obucacile ngokwengeziwe mayelana nemiphumela eyingozi yotshwala, kanye nokubaluleka kokufinyelela kalula emanzini okuphuza ahlanzekile, ukukhetha nsuku zonke ukuthi sizophuzani kuba ngaphezu nje kwesenzo esizenzakalelayo. Ukukhetha amanzi aphephile njengesisekelo, ukugcina ezinye izinketho zezikhathi ezithile, kanye nokuqaphela ukwelashwa okuyisimangaliso kusenza sikwazi ukunakekela impilo yethu ngezinqumo ezilula neziqhubekayo , ezilungiselelwe izimo zomuntu ngamunye.
