Amanzi kakhukhunathi awuketshezi oluphuma lapho uvula ukhukhunathi. Amakhukhunathi amadala (lawo ansundu futhi anoboya) ngokuvamile anikeza ubisi lukakhukhunathi olungcono kakhulu, olwenziwa ngenyama kakhukhunathi. Amakhukhunathi amancane aluhlaza akhiqiza amanzi angcono kakhukhunathi.
Lesi siphuzo sinokunambitheka okumnandi nosawoti okungahlukanisa, kodwa sinikeza ama-calories ambalwa kunejusi yezithelo eziningi. Iphinde inikeze uvithamini C, ama-carbohydrate, nama-electrolyte angase abe usizo ekululameni ngemva kokuzivocavoca.
Ayini amanzi kakhukhunathi?
Lesi siphuzo esikhishiwe siphuma kukhukhunathi ongavuthiwe, futhi sigcwele izakhamzimba nezinto zokwelapha. La manzi asetshenziswe njengekhambi lemvelo iminyaka eminingi, kodwa namuhla asebekhulile phakathi kwabantu abazinakekelayo futhi abalandela indlela yokuphila enempilo.
Okuhle kakhulu uyidle iqonde kukhukhunathi ukuqinisekisa ukuthi kungokwemvelo okungu-100% nokuthi sizomunca zonke izakhamzimba nezinzuzo. Njengoba usubonile, ayiveli kukhukhunathi esivame ukuwudla (ojwayelekile onsundu). Amanzi kakhukhunathi angaphakathi ukhukhunathi oluhlaza (engakavuthwa), yona nje okuthi uma isivuthiwe siyidle ehlobo. Okuhle wukukhipha amanzi azo uma esenezinyanga ezi-6/7 ubudala, okuyindawo emaphakathi nje yokuvuthwa kwawo.
Yiqiniso, akufanele udideke amanzi ngobisi lukakhukhunathi, ahluke ngokuphelele futhi anezakhiwo ezahlukene. Amanzi kakhukhunathi aqukethe ikakhulukazi a Amanzi angama-94%, kanye nenani elincane lamaminerali, amavithamini, namafutha anempilo.
Izakhamzimba
Inkomishi yamanzi kakhukhunathi (245 amagremu) iqukethe:
- Amandla: 45,6 kilojoule
- Amaprotheni: 1,7 amagremu
- Amafutha: 0 amagremu
- I-Sodium: 64 mg
- Ama-carbohydrate: 10,4 amagremu
- Fibre: 0 amagremu
- Ushukela: 9,6 amagremu
- I-Potassium: 17% wesibonelelo sansuku zonke esinconyiwe
- I-Manganese: 17%
- I-Magnesium: 15%
- I-Sodium: 11%
- I-Vitamin C: 10%
- I-Vitamin B2: 8%
- I-calcium: 6%
Inkomishi eyodwa yamanzi kakhukhunathi inikeza cishe amagremu angu-10 we-carbs; iningi lalo (cishe amagremu angu-9) ushukela wemvelo. Ezinye izinhlobo zamanzi kakhukhunathi zinandiswe ngoshukela owengeziwe, ngakho hlola amalebula ngokucophelela uma ufuna ukunciphisa ushukela. Amanzi kakhukhunathi aqukethe inani elincane lamaprotheni; inani lingahluka ngomkhiqizo.
Nokho, ungumthombo omuhle kakhulu kavithamini C, 24 mg inkomishi eyodwa enikezwayo. Lokho kungamaphesenti angama-32 e-RDA kwabesifazane kanye nama-27% kwabesilisa, okusekelwe kumakhalori angu-2000 ngosuku lokudla. Amanzi kakhukhunathi aqukethe novithamini B thiamine (cishe u-8% we-RDA). Inani elikhulu le-potassium enalo lilungele ukulawula umfutho wegazi nokuvimbela noma iyiphi inkinga yokujikeleza kwegazi (ukushaywa unhlangothi noma ukuhlaselwa yinhliziyo). Ngokunengqondo, akusona isiphuzo esiyisimangaliso futhi ngeke sizame ukwelapha noma iyiphi inkinga yezempilo, kuzothuthukisa kuphela ukusebenza kwakho noma ukunciphisa amathuba okugula.
Inkomishi eyodwa yamanzi kakhukhunathi angu-100% inikeza amakholori angu-45, ama-75% awo avela kuma-carbohydrate, amaphesenti angu-15 avela kumaprotheni, futhi amaphesenti angu-10 emafutheni. Amanzi kakhukhunathi isiphuzo esinekhalori ephansi.
Kunconywa kakhulu kubasubathi, njengoba okuqukethwe kwayo ku ama-electrolyte (i-potassium, i-magnesium, i-sodium, i-calcium ne-phosphorus) isiza esikhundleni se-micronutrients elahlekile ngenxa yokujuluka ngenkathi siziqeqesha. Ngaphezu kwalokho, ocwaningweni kwaqinisekiswa ukuthi ukuphuza amanzi kakhukhunathi kuzuzwe imiphumela efana kakhulu neziphuzo zezemidlalo mayelana nokubuyisela amanzi emzimbeni.
Njengokungathi lokho akwanele, kuvimbela isifo sikashukela, iqukethe ama-antioxidants, inyusa izivikelo zomzimba, ibambezela ukuguga kwamangqamuzana, ilawula umfutho wegazi, ithuthukisa ukugcinwa koketshezi futhi ivimbele izinkinga zokugaya ukudla. Yiqiniso, ukuthi yisiphuzo esinempilo akusho ukuthi kufanele sikusebenzise kabi ukuphuzwa kwaso. Konke okweqile kugcina kuba yingozi kithi.
Izinzuzo
Eminyakeni yamuva nje, amanzi kakhukhunathi abe isiphuzo esishisayo. Ngaphezu kokuba ngokwemvelo amnandi futhi ane-hydrating, amanzi kakhukhunathi agcwele izakhamzimba ezimbalwa ezibalulekile, kuhlanganise namaminerali abantu abaningi abangawatholi ngokwanele.
Izici ze-antioxidant
Ama-radicals wamahhala angama-molecule angazinzile akhiqizwa kumaseli akho ngesikhathi se-metabolism. Ukukhiqizwa kuyanda ngenxa yengcindezi noma ukulimala. Uma kunama-radicals amaningi mahhala, umzimba ungena esimweni sokucindezeleka okwenziwe nge-oxidative, okungalimaza amangqamuzana futhi kwandise ingozi yezifo.
Ucwaningo olulodwa lwaqokomisa izinzuzo zokukhishwa kwamanzi kakhukhunathi ekudleni okunamafutha amaningi. Amanzi kakhukhunathi awasizanga nje kuphela ama-cholesterol aphansi, kodwa futhi abonise amandla e-antioxidant. Nakuba lezi zifundo ezithakazelisayo, kubalulekile ukuqaphela ukuthi azikho izifundo ezibandakanya abantu namandla e-antioxidant yamanzi kakhukhunathi ezenziwe kuze kube manje, futhi isifundo ngasinye sezilwane sisebenzisa imithamo nemingcele ehlukene.
Ukulawula izinga likashukela
Ucwaningo luye lwabonisa ukuthi lesi siphuzo singanciphisa amazinga kashukela futhi sithuthukise ezinye izimpawu zempilo ezilwaneni ezinesifo sikashukela.
Kolunye ucwaningo, amagundane esifo sikashukela ayephathwa ngamanzi kakhukhunathi agcina amazinga kashukela egazi angcono kuneqembu elilawulayo. Ucwaningo olufanayo luphinde lwathola ukuthi amagundane anikezwe amanzi kakhukhunathi ayenamazinga aphansi e-hemoglobin A1c, okubonisa ukulawula okungcono ushukela wegazi wesikhathi eside.
Kodwa-ke, enye inzuzo eyengeziwe yamanzi kakhukhunathi kashukela wegazi ukuthi iwumthombo omuhle we-magnesium, engakhuphula ukuzwela kwe-insulin futhi ehlise amazinga kashukela egazini kubantu abanesifo sikashukela sohlobo lwe-2 kanye ne-prediabetes.
Vimbela amatshe ezinso
Ukuphuza uketshezi olwanele kubalulekile ekuvimbeleni amatshe ezinso. Nakuba amanzi angenalutho eyindlela enhle, izifundo ezimbili ezincane ziphakamisa ukuthi amanzi kakhukhunathi angase abe ngcono nakakhulu.
Amatshe ezinso akhiwa lapho i-calcium, i-oxalate, nezinye izinhlanganisela zihlangana ukuze zakhe amakristalu emchameni. Lawa makristalu angakha amatshe amancane. Nakuba abanye abantu bengenwa kalula kunabanye, amatshe ezinso athinta cishe u-12% wabantu bomhlaba.
ikhuthaza ukululama
Amanzi kakhukhunathi angase abe isiphuzo esiphelele sokubuyisela amanzi futhi agcwalise ama-electrolyte alahlekile ngesikhathi sokuzivocavoca. Ama-Electrolyte angamaminerali enza izindima ezimbalwa ezibalulekile emzimbeni wakho, okuhlanganisa nokugcina ibhalansi efanele yoketshezi. Amanye ama-electrolyte abalulekile ahlanganisa i-potassium, i-magnesium, i-sodium, ne-calcium.
Ngenxa yokuthi amanzi kakhukhunathi aqukethe ama-electrolyte afana ne-potassium ne-magnesium, izifundo ezimbalwa zithole ukuthi zingase zibe nenzuzo kakhulu kunamanzi okubuyisela amanzi ngemva kokuzivocavoca. Eqinisweni, ucwaningo oluthile oluncane lwathola ukuthi lesi siphuzo sithuthukisa umthamo wokuzivocavoca kangcono kunamanzi noma isiphuzo sezemidlalo ngosuku olushisayo kakhulu.
umthombo we-hydration
Amanzi kakhukhunathi emvelo anoshukela kancane ane-flavour ecashile ye-nutty. Futhi iphansi kakhulu ngamakhalori nama-carbs. Kusha kakhulu kusuka esithelweni, kodwa uma ungakwazi ukugcwalisa isiqandisi sakho ngokhukhunathi abasha, kunezinhlobo eziningi zamanzi kakhukhunathi ezitolo ezinkulu kulezi zinsuku.
Sizokwenza isiqiniseko sokuthi sifunda izithako ukuze siqinisekise ukuthi uthola amanzi kakhukhunathi angu-100%. Ezinye izinhlobo zamabhodlela zingaqukatha ushukela owengeziwe noma ama-flavour agents. Ungasebenzisa lolu ketshezi olushisayo njengesisekelo se-smoothie, i-chia seed pudding, ukugqoka i-vinaigrette, noma esikhundleni samanzi uma ufuna ubumnandi bemvelo kancane.
Imiphumela emibi
Nakuba i-potassium iyimaminerali ebalulekile, ukusetshenziswa ngokweqile kungaholela ku-hyperkalemia (ukweqile kwe-potassium egazini). Njengoba lesi siphuzo sine-potassium, ukuphuza kakhulu kungabangela le nkinga. Lokhu cishe akunakwenzeka kubantu abaningi, kodwa labo abanesifo sezinso esingamahlalakhona noma abaphuza imithi, okuhlanganisa ne-ACE inhibitors, kufanele baqaphele.
Ibuye ibe nokuqukethwe okuphezulu kwe I-FODMAP, iqembu lama-carbohydrate angabangela noma enze izimpawu zokugaya zibe zimbi nakakhulu kubantu abane-irritable bowel syndrome (IBS). Abantu abadla ukudla okuphansi kwe-FODMAP bangadinga ukukhawulela noma bakugweme uma kubangela izimpawu.
ukungalingani kwe-electrolyte
Okuqukethwe kwe-potassium ephezulu emanzini kakhukhunathi kungesinye sezizathu esenza isiphuzo esihle. Kodwa-ke isizathu esifanayo singenza kube yingozi uma idliwe ngokweqile.
Kwesinye isigameko, indoda yayichithe usuku lonke idlala ithenisi esimweni sezulu esingama-degree angu-32. Kwenzeka lokhu nje udle amanzi amponjwana angu-2 amalitha kakhukhunathi, okwaholela esimweni esibizwa nge-hyperkalemia, esigcine siholele esimweni esibucayi. I-hyperkalemia ibangela ubuthakathaka nesiyezi, futhi emizuzwini embalwa isisulu singase siquleke.
umphumela we-laxative
Ukusetshenziswa ngokweqile nakho kungaba yingozi. Ukuphuza kakhulu kungaba nemiphumela ebulalayo ohlelweni lokugaya ukudla. Njengoba amanzi kakhukhunathi eyi-laxative yemvelo, angase angafaneleki kwabanye abantu abanenkinga yokuhamba kwamathumbu abo. Ngakho-ke, ukunakekelwa kufanele kuthathwe ngaphambi kokudla inani elikhulu.
Okunye okungalungile ukuthi izakhiwo isisu. Lokhu kusho ukuthi ukusetshenziswa okuningi kungase kudinge ukuthi sithathe ikhefu futhi sivakashele indlu yangasese izikhathi eziningana. Nakuba inani elincane lamanzi kakhukhunathi linezindawo zokuthambisa, ukusetshenziswa ngokweqile kungase kungabi nempilo.