Ingabe woma ngemva kokuzivocavoca noma ufuna indlela yemvelo yokuthuthukisa impilo yakho? Amanzi kakhukhunathi angase abe impendulo yakho ephelele. Lesi siphuzo esiqabulayo, esithathwe kumakhukhunathi amancane, aluhlaza, sesithole ukuthandwa okukhulu eminyakeni yamuva nje.
Kodwa ngaphezu kokunambitheka kwawo okumnandi, amanzi kakhukhunathi aziqhenya ngohlu olumangalisayo lwezinzuzo zezempilo ezingaba khona. Kusukela ekugcwaliseni ama-electrolyte kuya ekusizeni ukugaya, lo mthombo wemvelo we-hydration upaka i-punch enamandla.
Ngokuka-G Sushma, udokotela wezokudla, i-CARE Hospitals, i-Banjara Hills, i-Hyderabad, amanzi kakhukhunathi ayisinqumo esihle kakhulu sokuhlala u-hydrated phakathi nezinyanga zasehlobo. "Okuqukethwe kwayo kwe-electrolyte kusiza ukugcwalisa lokho okulahlekile ngokujuluka, kukwenze kuzuzise kakhulu ngemva kwemisebenzi yangaphandle noma ukuzivocavoca esimweni sezulu esishisayo."
Ake sibheke iphrofayili yayo yokudla kanye nezinzuzo zezempilo.
Nakhu ukuhlukaniswa kwephrofayili yayo yokudla okunomsoco ngo-240 ml (inkomishi eyodwa) enikezwayo, ngokusho kweSushma:
| Umsoco |
Inani le |
| Ama-calories |
Cishe ama-45 kcal |
| carbohydrate |
Cishe amagremu angama-9 |
| ushukela |
Ngokuyinhloko i-glucose, i-fructose, ne-sucrose |
| amaprotheni |
Ngaphansi kwegremu elingu-1 |
| Fat |
Ayinakwa, ngokuvamile ingaphansi kwegremu elingu-1 |
| Sodium |
Kuyahlukahluka kodwa ngokuvamile kuphansi, cishe ku-45 mg |
| potassium |
Cishe u-600 mg (ophezulu kuneziphuzo eziningi zezemidlalo) |
| Ama-Micronutrients |
Iqukethe amanani amancane e-calcium, i-magnesium, i-phosphorus, ne-vitamin C |
Izinzuzo zezempilo zamanzi kakhukhunathi
Amanzi kakhukhunathi anikeza izinzuzo eziningi zezempilo, uSushma uthe:
- I-Hydration: Kuyisiphuzo semvelo esicebile nge-electrolyte, okuyenza ibe yisinqumo esihle kakhulu sokubuyisela amanzi emanzini ngemva kokuzivocavoca noma esimweni sezulu esishisayo.
- Ibhalansi ye-Electrolyte: Okuqukethwe kwayo kwe-potassium kusiza ukugcwalisa ama-electrolyte alahlekile ngenxa yokujuluka, kusiza ekusebenzeni kwemisipha futhi kuvimbele amajaqamba.
– Ukulawulwa komfutho wegazi: I-Potassium nayo idlala indima ekulawuleni umfutho wegazi, okungase kunciphise ingozi yomfutho wegazi ophakeme.
- Impilo yenhliziyo: Olunye ucwaningo lubonisa ukuthi i-potassium ne-magnesium emanzini kakhukhunathi ingasiza ekunciphiseni ingozi yesifo senhliziyo ngokuthuthukisa amazinga e-cholesterol nokunciphisa ukwakheka kwehlule legazi.
- Izakhiwo ze-Antioxidant: Amanzi kakhukhunathi aqukethe ama-antioxidants afana ne-vitamin C, angasiza ekunciphiseni ama-radicals mahhala futhi anciphise ukucindezeleka okwenziwe nge-oxidative emzimbeni.
Ingabe abanesifo sikashukela bangadla amanzi kakhukhunathi?
Nakuba amanzi kakhukhunathi ephansi kakhulu kushukela uma kuqhathaniswa namajusi amaningi ezithelo, aqukethe ushukela wemvelo ongathinta amazinga kashukela egazini, u-Sushma wachaza. Kodwa-ke, inkomba yayo ye-glycemic (GI) iphansi kunaleyo yamajusi amaningi ezithelo namasoda, okusho ukuthi ibangela ukwenyuka kancane kwamazinga kashukela egazini.
U-Sushma uxwayise ngokuthi abanesifo sikashukela kufanele baqaphe indlela abadla ngayo futhi bacabangele izici ezifana nosayizi wengxenye kanye nokudla okuphelele kwama-carbohydrate. Kunconywa ukuthi ubonane nomhlinzeki wezempilo noma isazi sokudla ukuze uthole iseluleko esiqondene nawe.
Ingabe kunenzuzo kwabesifazane abakhulelwe?
Amanzi kakhukhunathi angaba yinzuzo kwabesifazane abakhulelwe ngenxa yezakhiwo zawo zokufaka amanzi kanye nokudla okunomsoco, kusho uSushma.
"Ngesikhathi sokukhulelwa, ukuhlala u-hydrated kubalulekile empilweni kamama nasekukhuleni kwengane." Ama-electrolyte emanzini kakhukhunathi angasiza ekuvimbeleni ukuphelelwa amanzi emzimbeni futhi enciphise izimpawu zokukhulelwa ezivamile ezifana nokucanuzela kwenhliziyo nokuqunjelwa. Ukwengeza, ubumnandi bayo bemvelo bungase bukwanelise izifiso zeziphuzo ezinoshukela, bunikeze enye indlela enempilo," echaza.
Izinto okufanele uzikhumbule
- I-Allergies: Nakuba i-allergies kakhukhunathi ingavamile, abantu abane-allergies yemithi yomuthi bangase bangezwani nokhukhunathi. Kubalulekile ukuthi uqaphe uma wazi izinto ezingezwani nomzimba futhi uxhumane nomhlinzeki wezempilo ngaphambi kokudla imikhiqizo kakhukhunathi.
- Okuqukethwe ushukela: Nakuba amanzi kakhukhunathi equkethe ushukela wemvelo, ushukela usephansi kunamajusi ezithelo neziphuzo zezemidlalo ezithengiswayo. Kodwa-ke, abantu ababuka ushukela wabo kufanele baqaphele ubukhulu bengxenye.
- Ukusetshenziswa ngokweqile: Ukuphuza amanzi amaningi kakhukhunathi kungaholela ekudleni i-potassium eningi, engase ibangele i-hyperkalemia (amazinga aphezulu e-potassium). Izimpawu ze-hyperkalemia zihlanganisa ubuthakathaka bemisipha, ukushaya kwenhliziyo okungajwayelekile, futhi ezimeni ezinzima, ukuboshwa kwenhliziyo. Ukulinganisela kuyisihluthulelo.
Izinganekwane namaqiniso
Inganekwane 1: Amanzi kakhukhunathi angathatha indawo yezixazululo zokubuyisela amanzi emzimbeni.
Iqiniso: Nakuba amanzi kakhukhunathi efaka amanzi futhi equkethe ama-electrolyte, akanalo ibhalansi eqondile yama-electrolyte atholakala ezixazululweni zokubuyisela amanzi emzimbeni wezokwelapha eziklanyelwe ukwelapha ukuphelelwa amanzi emzimbeni.
Inganekwane yesi-2: Amanzi kakhukhunathi ayikhambi-konke ezindabeni ezihlukahlukene zezempilo.
Iqiniso: Nakuba amanzi kakhukhunathi enikeza amanzi kanye nezinzuzo ezithile zokudla okunomsoco, akulona ikhambi eliyisimangaliso lezifo ezinjengomdlavuza noma isifo sikashukela. Kufanele idliwe njengengxenye yokudla okulinganiselayo.
Inganekwane yesi-3: Amanzi kakhukhunathi aphuma kukhukhunathi abancane angcono kunokhukhunathi abavuthiwe.
Iqiniso: Womabili amakhukhunathi asemancane navuthiwe akhiqiza amanzi kakhukhunathi anamaphrofayili afanayo okudla okunomsoco. Ukunambitheka kanye nenani lamanzi kungase kuhluke kancane phakathi kwalokhu kokubili.
Isixhumanisi Esiyisethenjwa
https://indianexpress.com/article/lifestyle/life-style/nutrition-alert-coconut-water-health-benefits-9311634/
HyderabadIzibhedlela ze-CARE, eBanjara Hills I-CARE Outpatient Centre, e-Banjara Hills CARE Izibhedlela, HITEC City CARE Hospitals, Nampally Izibhedlela zaseGurunanak CARE, Musheerabad I-CARE Hospitals Outpatient Centre, i-HITEC City CARE Hospitals, Malakpet
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