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Unokucinga ukuba awuyi kuphelelwa ngamanzi emzimbeni kwiinyanga ezibandayo zikaJanuwari noFebruwari. Kulapho uphosakeleyo. Ngexesha lezi nyanga zibandayo, ukubila kuphuma msinya ngokukhawuleza kumoya obandayo, owomileyo- nto leyo ikhokelela ekuphelelweni ngamanzi emzimbeni.
Ukuphelelwa ngamanzi emzimbeni kwenzeka xa umzimba wakho ungonelanga ngamanzi. Oku kungabikho kukhokelela kukuphazamiseka kokusebenza kwesiqhelo komzimba. Nabani na unokuphelelwa ngamanzi emzimbeni, nangona kunjalo, kuyingozi kubantu abadala nakubantwana.
Oonobangela abaqhelekileyo bokuphela kwamanzi kukungaseli manzi ngokwaneleyo, ukuphulukana namanzi amaninzi ngokubila, ukugabha ngokugqithisileyo kunye norhudo, umkhuhlane, amayeza athile, njl.nqaku elikhoyo, siza kujonga ezinye zeziqhamo kunye nemifuno ehambisa amanzi. ukutya okuhambisa amanzi, okunokunceda ukubonelela ngoncedo olukhawulezileyo ekuphelelweni ngumzimba.
1. Ivatala
Le, izandla phantsi, esinye sezona zisombululo ziphambili zokuphelelwa ngamanzi emzimbeni. Enye yezona zinto zokutya ezihambisa amanzi, ivatala linama-92 epesenti yomxholo wamanzi. Ungadibanisa ivatala ekutyeni okutyayo njengokutya okuhlaziyayo, ijusi okanye ukongeza kwiisaladi zakho [1] .
2. I-strawberry
Ngomxholo wamanzi ongama-91 pesenti, ukutya amaqunube kuza kuba negalelo ekuthathweni kwamanzi mihla le. Ukutya amaqunube rhoqo kubonisiwe ukunciphisa nokudumba. Unokongeza i-berry kwiisaladi kwaye wenze i-smoothies [Mbini] .
3. ICantaloupe
Le melon inencasa ineekhalori ezimbalwa kwaye yongeza ukuya kuthi ga kwiipesenti ezingama-90.2 zomxholo wamanzi [3] . ICantaloupe iluncedo olukhulu kwaye iyasebenza ekuhambisa amanzi emzimbeni kwaye ikwanceda ukubonelela ngeevithamini A kunye no-C.
4. Ipesika
Ngama-89 epesenti yomxholo wamanzi, ukutya iipesika kunokunceda ukufumana isiqabu ekuphelelweni ngamanzi emzimbeni kunye nokuthintela ukuqala kwawo. Unokongeza iiperesi kwiisaladi okanye wenze i-smoothies [4] .
5. Iorenji
Ukutya iiorenji kunceda ukubonelela nge-hydration efanelekileyo njengoko isiqhamo sinomxholo wamanzi we-88 pesenti kuyo, enokunceda ngokukhawuleza ekuphelisweni komzimba. Iijusi zeorenji sisisombululo esikhawulezayo sokuphelelwa ngamanzi emzimbeni [5] .
6. Isiqhamo seediliya
Isiqhamo esisempilweni ngokukhethekileyo esipakishwe zizondlo ezahluka-hlukeneyo, iidiliya zineepesenti ezingama-88 zamanzi. Ukuba uziva uphelelwe ngamanzi emzimbeni, yitya isiqhamo njengoko sinjalo okanye usongeze kwiisaladi [6] .
7. Inkwenkwezi yesiqhamo
Esi siqhamo simile njengeenkwenkwezi sinokukunceda ukwanelisa isabelo sakho samanzi ngeepesenti ezingama-91 zomxholo wamanzi. Inobume obunamanzi kwaye ityebile kwii-antioxidants, ngakumbi i-epicatechin, ikhompawundi esempilweni enceda ukugcina intliziyo yakho isempilweni. [7] .
8. Ikhukhamba
Iikhukhamba zikwindawo ephezulu yamanzi nto leyo eyenza ukuba ifike kwiipesenti ezingama-96.7. Zine vithamin C kunye necaffeic acid, zombini ezi zinto zinceda ukuthomalalisa ulusu kunye nokudumba [8] .
9. Utamatisi
Isetyenziswa kwisaladi, iisendwitshi kunye neejusi zedetox, iitumato zezona zilungileyo zokuhambisa amanzi ezinomthamo wamanzi weepesenti ezingama-94.5. Ukuxubha ulusu olunesiciko setumato kuya kunceda ukukhulisa amandla etumato [9] .
10. Iseleri
Iseleri yongeza incasa kunye nevumba kwiitya. Kodwa, ayimangalisi into yokuba iselery inamanzi aphezulu, ayenza ukuya kuthi ga kwiipesenti ezingama-95.4. Iseleri ipakishwe ngokudityaniswa kweetyiwa zamaminerali, iivithamini kunye neeamino acid ezihambisa umzimba wakho kabini ngempumelelo njengeglasi yamanzi [10] .
11. Iletisi yomkhenkce
Ipakishwe ngezakha-mzimba ezahlukeneyo kunye nemicu, ilettuce yomkhenkce ikwanomxholo wamanzi, iipesenti ezingama-99.6, eziya kunceda ukuzalisa amanqanaba olwelo emzimbeni wakho [Shumi elinanye] .
12. iZucchini
I-Zucchini inama-95 eepesenti zamanzi ngokobunzima kwaye yenye yezona mifuno zihambisa amanzi kakhulu ngexesha lasebusika. Imifuno ingaphantsi kwama-25 eekhalori kwaye ngumthombo ogqwesileyo we-folate, i-vitamin A, i-vitamin C kunye ne-potassium [12] .
13. Iipelepele
Iphuzi, ibomvu kunye nohlaza - intsimbi yepelepele yazo zonke iithunzi zinomxholo ophakamileyo wamanzi kwaye zilungile kakhulu imifuno ukuze ugcine amanzi. Iipelepele zeBell zinomxholo wamanzi aphezulu malunga neepesenti ezingama-93.9. Zizityebi kwizondlo ezifana ne-vitamin C, i-vitamin B6, i-beta-carotene, i-folic acid kunye ne-thiamine [13] .
14. Ispinatshi
Isipinatshi sinomthamo wamanzi ophakamileyo wama-91.4 epesenti, onamandla okugcina unamanzi imini yonke. Ngaphandle koku, ityebile kwi-lutein, potassium, vitamin E kunye nefayibha [14] .
15. Ikholifulawa
Oku kunokuza kungothusi kodwa icauliflower igungxula kakhulu, kuba i-veggie ngama-92 epesenti yamanzi ngobunzima. Ikomityi enye (100 gram) yekholifulawa inikezela ngaphezulu kwama-59 ml amanzi [Shumi elinantlanu] .
16. Amanzi ecoconut
Oku akufuneki kothuse nakubani na. Xa uziva uphelelwe ngamanzi emzimbeni, kuyindalo kuthi ukuba sitsaleleke kumanzi ecoconut. Esi sisiselo esinempilo esigcina amanzi. Isisombululo esifanelekileyo sokuphelelwa ngamanzi emzimbeni, ukusela amanzi ecoconut kunokunceda njengoko ityebile kwii-electrolyte, kubandakanya i-potassium, isodiyam kunye ne-chloride [16] .
Ngaphandle kwale sele ikhankanyiwe, i-cottage cheese, i-broths kunye neesuphu, ubisi olunamafutha kunye neyogathi lunokunceda ukubonelela ngoncedo ekuphelisweni komzimba.
Kwinqaku lokugqibela…
Ukuhanjiswa kwamanzi kubaluleke kakhulu kumzimba wakho nakwimpilo yakho iyonke. Ukuphelelwa ngamandla emzimbeni kungakhokelela kuxinzelelo lwegazi oluphantsi, ukonzakala kobushushu, ukuxhuzula kunye neengxaki zezintso kunye nophando lwamva nje luye lwadibanisa ukoma komzimba kunye nokusebenza kwengqondo, kubonisa ukuba ukomiswa komzimba kungatshintsha ubume bengqondo yomntu kwaye buthathaka amandla okwenza imisebenzi.
Qinisekisa ukuba utya ukutya okunamanzi amaninzi kwaye usele amanzi xa unxaniwe.
