Kunzima ukukholelwa ukuthi into elula njengokuphuza amanzi anele angasiza ukuphatha ukukhathazeka. Amanzi adlala indima ebalulekile endleleni umzimba wethu usebenza ngayo. Zonke izitho zethu, kuhlanganise nobuchopho bethu, zidinga amanzi ukusebenza kahle. Uma sidonsa amanzi, umzimba wethu unzima futhi singakwazi ukucindezeleka ngokweqile.
Ngokusho kukaBarry Joe McDonagh, umdali wezinhlelo zokukhathazeka ngokukhathazeka Umoya owedlule futhi umbhali wencwadi ethi DARE, ukuphelelwa amandla kwamanzi kungabangela ukukhathazeka nokwesaba.
Uyachaza, "Cishe yonke imisebenzi yomzimba ihlolwe futhi igxile ekugezeni kahle kwamanzi ngokusebenzisa uhlelo lwethu. Amanzi adlulisa ama-hormone, izithunywa zamakhemikhali, nezakhi ezithombeni ezibalulekile zomzimba. Uma singagcini imizimba yethu ihlanzekile kahle, ingase isabele ngezimpawu ezihlukahlukene ... ezinye zazo ziyizimpawu, zokukhathazeka. "Ukwehla kwamanzi emzimbeni kuye kwahlanganiswa nokukhula kwamazinga e-cortisol, amahomoni okwandisa ukucindezeleka.
Enye yezinkinga zokuphefumula kwamanzi ukuthi ukulinganisa imizwa eminingi emzimbeni efana nokuthi ukukhathazeka kungabangela: isizungu, ukukhathala kwemisipha, ukukhwehlela ikhanda, ukuzwa buthaka, ukunyuka kwenhliziyo, nokwenyanya inhliziyo. Le mizwa ingakhohlisa ingqondo yethu ukuba icabange ukuthi sinenkinga enkulu yezokwelapha, okungabangela ukwesaba kubantu abaningi abanenkathazo.
Ngesikhathi ukuhlala u-hydrated kungase kungabikho ukukhathazeka ngokuphelele, kungasiza ekunciphiseni amandla. Ukwengeza, ngokusho komtholampilo we-Calm, "Amanzi abuye abe nezindawo zokuzinza zemvelo.
Amanzi okuphuza anganciphisa, futhi ngokuvamile umzimba wakho uyozuza ekufakweni kwe-hydration ngesikhathi sokucindezeleka okukhulu. "
Ucwaningo lwamuva lubonisa ukuthi ukubaluleka kokuhlala ukugxila kungukuphatha ukukhathazeka. Ucwaningo lwango-2009 e-Tufts University lathola isixhumanisi esicacile phakathi kwe-hydration ne-mood. Ososayensi bathola ukuthi abagijimi bezemfundo ababevele benomphefumulo ophefumula ngomzimba babika ukuthukuthela, ukudideka, ukucindezeleka nokukhathala.
Ucwaningo olwenziwe ngo-2012 olwanyatheliswa kuyi- British Journal of Nutrition lwathola ukuthi ukungcola amandla kungathonya isimo sengqondo, amazinga emandla, kanye nokukwazi ukucabanga ngokucacile. Le nsizwa esesifundweni yabhekana nokukhathala, ukungezwani, nokukhathazeka lapho kuphelelwa umoya.
Indlela Yokugcina Ingane Yakho Iminyene
Izindaba ezinhle ukuthi ukuphelelwa amandla kwamanzi kungavinjelwa ngokuphelele. Uma izingane ziphuza inani elifanele lamanzi usuku lonke, zinganciphisa izimpawu zabo zokukhathazeka.
Kumele uphuze amanzi angakanani? Umthamo wamanzi nsuku zonke okudingeka ingane udinge kuncike ezintweni eziningana kuhlanganise nesimo sezulu sendawo kanye nobudala babo, isisindo, ubulili, impilo yonke, nezinga lomsebenzi. Ngokuvamile, izingane kufanele ziphuze okungenani izinkomishi eziyisithupha kuya kweziyisishiyagalombili zamanzi bese zidla inombolo enconywayo yokuhlinzeka izithelo nemifino usuku ngalunye.
Lokhu kungadinga ukwandisa uma besebenza kakhulu. Ngaphambi, ngesikhathi, nangemva kwanoma yimuphi umsebenzi wokusebenza, izingane kufanele ziphuze amanzi amaningi, ikakhulukazi eshisayo. Umgomo ukuphuza inkomishi yesiqingatha ezinkomini ezimbili zamanzi njalo imizuzu engu-15 ukuya kwangu-20 ngenkathi usebenzisa.
Leli shidi elihlinzekwe yi-Institute of Medicine ye-National Academies luchaza imihlahlandlela yokudla kwamanzi nsuku zonke kubantwana abaphilile abahlala emazingeni aphansi.
Khumbula ukuthi lezi zincomo zingamanzi aphelele, okuhlanganisa amanzi avela kuyo yonke imithombo: amanzi okuphuza, ezinye iziphuzo, nokudla okufana nezithelo nemifino.
Izingane Zonke Izidingo Zamanzi Zansuku zonke Neziphuzo Zamanzi | |||
Uhlobo lobudala | Ubulili |
| |
Iminyaka engu-4 kuya kweyishumi nane | Amantombazane nabafana | 5 | |
Iminyaka engu-9 kuya kweyishumi nambili | Amantombazane | 7 | |
Abafana | 8 | ||
Eminyakeni engu-14 kuya kweyi-18 | Amantombazane | 8 | |
Abafana | 11 | ||
* Idatha evela ku-Institute of Medicine ye-National Academies. Izindleko zokudluliswa kwezidakamizwa (i-DRIs) Amathebula. Isevisi Yansuku zonke Kunconywa Namazinga Okungenelela Okungenayo: Ingqikithi yamanzi nama-macronutrients. * | |||
Kubalulekile futhi ukuthi izingane zigweme iziphuzo zeshukela kanye ne-caffeinated, njengoba ziyaziwa ukuthi zibangele ukungcola futhi zidale ukukhathazeka.
Njengokuvuselela, i-caffeine ithinta isistimu yenzwa yomphakathi.
Ukudla i-caffeine uma usuvele uzizwa ukhathazekile kuphela kwengeza umlilo, okwenza kube nzima kakhulu ukuba umzimba uhlale uphelile. Gwema ukukhonza izingane zakho iziphuzo zohlobo lwe-caffeinated njenge-soda, ikhofi, itiye, iziphuzo zamandla, namanzi e-caffeinated. Funda amalebula ngokucophelela ngoba imikhiqizo ethile iqukethe i-caffeine.
Indlela Yokuqaphela Ukwehla Kwegazi Emntwaneni Wakho
Uma indodana yakho noma indodakazi yakho ikutshela ukuthi zomile, kungenzeka ukuthi sezivele seziphelile amanzi. Yingakho izingane kufanele ziphuze amanzi usuku lonke ngaphambi kokuba ukoma. Bheka lezi zibonakaliso ezibalulekile zokungcola emntwaneni wakho:
- Ukuntuleka komchamo noma amathayi amanzi amahora ayisithupha kuya kwangu-8 ebusweni (noma kuphela inani elincane kakhulu lomchamo omnyama ophuzi)
- Ukungabi namchamo amahora angu-12 kumntwana osekhulile (noma kuphela inani elincane kakhulu lomchamo omnyama ophuzi)
- Umchamo omnyama onamaphunga amnyama (amnyama umchamo futhi unamandla kakhulu kunuka, aphelelwe amanzi)
- Umlomo omile noma oqinile
- Bambalwa noma akukho izinyembezi lapho bekhala
- Emile, isikhumba esilula
- Amehlo abukeka enqanywe ekhanda
- I-Lethargy noma i-irritability
- Ukukhathala noma isizungu esikudala
Izindlela Zokudala Zokuthola Ingane Yakho Ukuphuza Amanzi Amanzi
Akulula ngaso sonke isikhathi ukukholisa ingane yakho ukuthi iphuze amanzi asele asele. Nazi ezinye iziphakamiso zokukhulisa amanzi abo nsuku zonke:
- Yenza kube kufinyeleleke. Letha amanzi amabhodlela nomaphi lapho uya khona. Phakamisa amanzi ebhokisini labo lesidlo sasemini kanye nebhodlela lamanzi elengeziwe ukuze ube nesidiski sabo esikoleni ukuze uphumule usuku lonke. Kwabancane, shiya indebe yamanzi endaweni lapho ingane yakho ingafinyelela kalula lapho ifuna isiphuzo.
- Engeza ukunambitheka nombala. Ukunika amanzi nge-flavour ngokungeza amajikijolo, ikhabe, i-ananas, ukhukhamba, ulamula noma ama-lime. Zama ukusebenzisa izithelo ezifriziwe esikhundleni sezingqimba zamaqhwa noma amaqabunga ama-ice cube amaqabunga anamajikijolo kuwo ukuze ungeze ezindebe zazo.
- I-factor in fun. Thenga izinkomishi ezikhethekile nezinhlamvu zomntanakho ozithandayo bese uzama ukusebenzisa ama-straws ukuze ubanikeze nakho okujabulisayo.
- Zama i-fizz ethile. Ukunikela ngamanzi abiziwe nge-caffeine noma ushukela kubantwana abadala.
- Yiba isibonelo esihle. Thatha ibhodlela lakho lamanzi nawe lapho uhamba bese uphuza amanzi amaningi ekhaya. Uma ingane yakho ikubona ukuthi uphuze amanzi, cishe kumele bayifunde.