Amanzi ekhokhonathi lulwelo oluphuma xa uvula ikhokhonathi. Iikhokhonathi ezindala (ezo zimdaka kunye noboya) ngokubanzi zibonelela ngobisi olungcono kakhulu lwekhokhonathi, olwenziwe kwinyama yekhokhonathi. Iikhokhonathi ezincinci eziluhlaza zivelisa amanzi angcono ekhokhonathi.
Esi siselo sinencasa eswiti kunye netyuwa enokwahlulahlula, kodwa inika iikhalori ezimbalwa kuneejusi ezininzi zeziqhamo. Kwakhona kunika i-vitamin C, i-carbohydrates, kunye ne-electrolytes enokuba luncedo ekubuyiseleni emva kokuzivocavoca.
Yintoni amanzi ekhokhonathi?
Esi siselo sikhutshwayo siphuma kwi-coconuts engekavuthwa, kwaye igcwele izondlo kunye neempawu zonyango. La manzi asetyenziswe njengeyeza lendalo iminyaka, kodwa namhlanje sele ebaluleke ngakumbi phakathi kwabantu abazinyamekelayo kwaye balandele indlela yokuphila enempilo.
Eyona nto ilungileyo yitye ngqo kwikhokhonathi ukuqinisekisa ukuba yi-100% yendalo kwaye siyakufunxa zonke izondlo kunye neenzuzo. Njengoko sele ubonile, ayiveli kwikhokhonathi esiqhele ukuyidla (emdaka oqhelekileyo). Amanzi ekhokhonathi angaphakathi iikhokhonathi eziluhlaza (engavuthwanga), kanye leyo ithi xa ivuthiwe siyitye ehlotyeni. Eyona nto ilungileyo kukukhupha amanzi abo xa bemalunga neenyanga ezi-6/7 ubudala, oku kanye kwisiqingatha senqanaba lokuvuthwa kwabo.
Ngokuqinisekileyo, akufanele udibanise amanzi ngobisi lwekakhukhunathi, ahluke ngokupheleleyo kwaye aneempawu ezahlukeneyo. Amanzi ekhokhonathi aqulathe ubukhulu becala a I-94% yamanzi, kunye nenani elincinci lamaminerali, iivithamini, kunye namafutha anempilo.
Izondlo
Ikomityi yamanzi yekhokhonathi (245 grams) iqulethe:
- Amandla: 45,6 calories
- Iiprotheni: 1,7 gram
- Amafutha: 0 gram
- Isodiyam: 64 mg
- Iikhabhohayidrethi: 10,4 grams
- Ifayibha: 0 iigrem
- Iiswekile: 9,6 grams
- I-Potassium: i-17% yesibonelelo semihla ngemihla esicetyiswayo
- IManganese: 17%
- I-Magnesium: 15%
- Isodium: 11%
- Ivithamin C: 10%
- I-Vitamin B2: 8%
- Icalcium: 6%
I-cup-cup yamanzi ye-coconut inikezela malunga ne-10 grams ye-carbs; uninzi lwayo (malunga ne-9 grams) iswekile yendalo. Ezinye iibrendi zamanzi ekhokhonathi zineswekile ngeeswekile ezongeziweyo, ngoko ke jonga iilebhile ngononophelo ukuba ufuna ukunciphisa iswekile. Amanzi kakhukhunathi aqulethe ixabiso elincinci leprotheni; imali inokwahluka ngokohlobo.
Nangona kunjalo, ngumthombo obalaseleyo we-vitamin C, kunye ne-24 mg ngekomityi enye ekhonzayo. Leyo yi-32% ye-RDA yabasetyhini kunye ne-27% yamadoda, ngokusekelwe kwi-calorie ye-2000 ngosuku lokutya. Amanzi eKhokhonathi akwane-vitamin B thiamine (malunga ne-8% ye-RDA). Isixa esikhulu se-potassium enaso sifanelekile ekulawuleni uxinzelelo lwegazi kunye nokuthintela nayiphi na ingxaki yokujikeleza kwegazi (i-stroke okanye ukuhlaselwa yintliziyo). Ngokusengqiqweni, ayisosiselo esimangalisayo kwaye ayizukuzama ukunyanga nayiphi na ingxaki yezempilo, iya kuphucula kuphela ukusebenza kwakho okanye inciphise amathuba okugula.
Enye indebe ye-100% yamanzi kakhukhunathi inikezela ngeekhalori ezingama-45, i-75% yazo isuka kwi-carbohydrates, i-15% kwiprotheni, kunye ne-10% kwi-fat. Amanzi kakhukhunathi sisiselo esisezantsi sekhalori.
Kunconywa kakhulu kwiimbaleki, kuba umxholo wayo ungaphakathi ii-electrolyte (i-potassium, i-magnesium, i-sodium, i-calcium kunye ne-phosphorus) inceda indawo ye-micronutrients elahlekileyo ngenxa yokubila ngelixa besenza uqeqesho. Ukongeza, kuphononongo kwaqinisekiswa ukuba ukusela amanzi ekhokhonathi kuzuzwe iziphumo ezifanayo kakhulu neziselo zezemidlalo ngokwemigaqo yokubuyisela amanzi emzimbeni.
Ngokungathi oko akwanelanga, ikhusela isifo seswekile, iqulethe i-antioxidants, inyusa ukhuseleko lomzimba, ilibazisa ukuguga kweeseli, ilawula uxinzelelo lwegazi, iphucula ukugcinwa kolwelo kunye nokuthintela iingxaki zokugaya ukutya. Kakade ke, ukuba sisiselo esisempilweni akuthethi ukuba kufuneka sikusebenzise kakubi ukusela kwaso. Konke ukugqithisa kugqiba kuyingozi kuthi.
Inzuzo
Kwiminyaka yakutshanje, amanzi ekhokhonathi abe sisiselo esishushu. Ukongeza ekubeni mnandi ngokwemvelo kunye ne-hydrating, amanzi ekhokhonathi agcwele izondlo ezininzi ezibalulekileyo, kubandakanywa neeminerali abantu abaninzi abangafumani ngokwaneleyo.
Iipropathi ze-Antioxidant
Iiradicals zasimahla ziimolekyuli ezingazinzanga eziveliswa kwiiseli zakho ngexesha lemetabolism. Imveliso iyanda ekuphenduleni uxinzelelo okanye ukulimala. Xa zininzi kakhulu ii-radicals zamahhala, umzimba ungena kwimeko yoxinzelelo lwe-oxidative, enokonakalisa iiseli kunye nokwandisa ingozi yesifo.
Olunye uphando lubonise iingenelo ze-coconut water extract kwi-fat-fat diet. Amanzi e-coconut awazange ancede kuphela iimpawu ze-cholesterol ezisezantsi, kodwa wabonisa amandla e-antioxidant. Ngelixa ezi zifundo zinomdla, kubalulekile ukuqaphela ukuba akukho zifundo ezibandakanya abantu kunye namandla e-antioxidant yamanzi ekhokhonathi eziye zenziwa ukuza kuthi ga ngoku, kwaye isifundo ngasinye sesilwanyana sasebenzisa iidosi ezahlukeneyo kunye neeparamitha.
Ulawulo lwenqanaba leswekile
Uphando lubonise ukuba esi siselo sinokunciphisa amanqanaba eswekile yegazi kunye nokuphucula ezinye iimpawu zempilo kwizilwanyana ezinesifo sikashukela.
Kolunye uphononongo, iimpuku zesifo seswekile eziphathwe ngamanzi ekhokhonathi zigcine amanqanaba angcono eswekile yegazi kuneqela lolawulo. Uphononongo olufanayo luye lwafumanisa ukuba iigundane ezinikwe amanzi ekhokhonathi zinezinga eliphantsi le-hemoglobin ye-A1c, ebonisa ulawulo olungcono lwexesha elide lweswekile.
Nangona kunjalo, enye inzuzo eyongeziweyo yamanzi kakhukhunathi kwiswekile yegazi kukuba ngumthombo olungileyo we-magnesium, enokunyusa ukuvakalelwa kwe-insulin kunye namaqondo aphantsi eswekile yegazi kubantu abanesifo seswekile se-2 kunye ne-prediabetes.
Thintela amatye ezintso
Ukusela ulwelo olwaneleyo kubalulekile ekuthinteleni amatye ezintso. Nangona amanzi alula lukhetho olulungileyo, izifundo ezimbini ezincinci zibonisa ukuba amanzi ekhokhonathi anokuba ngcono.
Amatye ezintso adaleka xa i-calcium, i-oxalate, kunye nezinye iikhompawundi zidibana zenze iikristale kumchamo. Ezi kristale zinokwenza amatye amancinci. Nangona abanye abantu bechaphazeleka ngakumbi kunabanye, amatye ezintso achaphazela malunga ne-12% yabemi behlabathi.
ikhuthaza ukuchacha
Amanzi eKhokhonathi anokuba sisiselo esifanelekileyo sokubuyisela amanzi kunye nokuzalisa i-electrolyte elahlekileyo ngexesha lokuzilolonga. I-Electrolytes ziiminerali ezenza imisebenzi emininzi ebalulekileyo emzimbeni wakho, kubandakanya nokugcina ibhalansi yolwelo olufanelekileyo. Ezinye i-electrolyte ezibalulekileyo ziquka i-potassium, i-magnesium, i-sodium, kunye ne-calcium.
Ngenxa yokuba amanzi e-coconut equlethe i-electrolytes efana ne-potassium kunye ne-magnesium, uphando oluninzi lufumene ukuba lunokuba luncedo ngakumbi kunamanzi okubuyisela emva kokuzivocavoca umzimba. Enyanisweni, olunye uphononongo oluncinci lufumanise ukuba esi siselo siphucule umthamo wokuzilolonga kunamanzi okanye isiselo sezemidlalo ngemini eshushu kakhulu.
umthombo wehydration
Amanzi ekhokhonathi endalo anencasa encinci enencasa ye nutty. Ikwaphantsi kakhulu kwiikhalori kunye neekhabhorethi. Intsha ngqo kwisiqhamo, kodwa ukuba awukwazi ukuzalisa ifriji yakho ngeekhokhonathi ezintsha, zininzi iintlobo zamanzi ekhokhonathi kwiivenkile ezinkulu kule mihla.
Siza kuqinisekisa ukufunda izithako ukuqinisekisa ukuba ufumana i-100% yamanzi ekhokhonathi. Ezinye iibrendi zebhotile zinokuqulatha iswekile eyongeziweyo okanye ii-agent zokunambitha. Ungasebenzisa olu lwelo lwetropiki njengesiseko se-smoothie, i-chia seed pudding, i-vinaigrette yokunxiba, okanye indawo yamanzi xa ufuna ubumnandi bendalo.
Imiphumela
Nangona i-potassium iyiminerali ebalulekileyo, ukusetyenziswa ngokugqithiseleyo kunokukhokelela kwi-hyperkalemia (ukugqithisa kwe-potassium egazini). Ekubeni esi siselo sine potassium, ukusela izixa ezikhulu kunokubangela le ngxaki. Oku akunakwenzeka ukuba kwenzeke kubantu abaninzi, kodwa abo banesifo sezintso ezingapheliyo okanye bathathe amayeza, kuquka i-ACE inhibitors, kufuneka baqaphele.
Kananjalo inomxholo ophezulu we FODMAP, iqela le-carbohydrates elinokubangela okanye libe mbi ngakumbi iimpawu zokugaya ukutya kubantu abane-irritable bowel syndrome (IBS). Abantu abakwi-FODMAP ephantsi yokutya bangadinga ukunciphisa okanye ukuyiphepha ukuba ibangela iimpawu.
ukungalingani kwe-electrolyte
Isiqulatho se potassium samanzi ekhokhonathi sesinye sezizathu esenza isiselo esimnandi. Kodwa ke esona sizathu sinye sinokwenza ukuba ibulale ukuba idliwe ngokugqithisileyo.
Kwimeko ethile, enye indoda yayichithe imini yonke idlala intenetya kwimozulu eneqondo le-32. Kwenzeka nje ukuba udle i-2 ilitha yamanzi e-coconut, okubangelwa imeko ebizwa ngokuba yi-hyperkalemia, ekugqibeleni yakhokelela kwimeko enzima. I-Hyperkalemia ibangela ukuba buthathaka kunye nesiyezi, kwaye kwimizuzu nje embalwa ixhoba linokulahlekelwa zingqondweni.
isiphumo se-laxative
Ukusebenzisa kakhulu kusenokuba yingozi. Ukusela kakhulu kunokuba nefuthe le-laxative kwinkqubo yokugaya. Ekubeni amanzi kakhukhunathi yi-laxative yendalo, isenokungafaneleki kwabanye abantu abaneengxaki zokushukuma kwamathumbu. Ngoko ke, kufuneka kuthathwe unonophelo ngaphambi kokutya isixa esikhulu.
Enye into engalunganga kukuba iipropati umchamo. Oku kuthetha ukuba ukusetyenziswa okuninzi kunokufuna ukuba sithathe ikhefu kwaye sityelele igumbi lokuhlambela izihlandlo ezininzi. Nangona inani elincinci lamanzi kakhukhunathi linempahla yokuthambisa, ukusetyenziswa ngokugqithiseleyo kunokuba yingozi.