Kodi Madzi A mandimu Amakuthandizani Kuti Muchepetse Kunenepa?

Zamkati

• Madzi A mandimu Ndi Ochepa Kwambiri
• Ikhoza Kukusungani Madzi Osungunuka
• Kumwa Madzi A mandimu Kungakulitse Kugwiritsa Ntchito Magazi
• Madzi Amandimu Angakupangitseni Kumva Okhutira Kwambiri
• Itha Kuchulukitsa Kuchepetsa Kunenepa
• Madzi A mandimu Sali Bwino Koposa Madzi Okhazikika
• Momwe Mungamwe Madzi Amandimu
• Mfundo Yofunika Kwambiri

Madzi a mandimu ndi chakumwa chopangidwa ndi madzi osakanikirana ndi mandimu watsopano. Itha kusangalatsidwa ndi kutentha kapena kuzizira.

Madzi amtunduwu nthawi zambiri amati amakhala ndi maubwino osiyanasiyana azaumoyo, kuphatikiza kukonza chimbudzi, kukulitsa chidwi ndikuwonjezera mphamvu.

Amanenanso kuti amathandizira kulimbikitsa kuchepa kwa thupi ndipo ndi gawo lotchuka pazakudya zambiri.

Madzi A mandimu Ndi Ochepa Kwambiri

Madzi a mandimu nthawi zambiri amakhala chakumwa chochepa kwambiri cha kalori.

Poganiza kuti mumafinya madziwo kuchokera theka la mandimu m'madzi, galasi lililonse lamadzi a mandimu limakhala ndimakalori sikisi (1).

Pachifukwa ichi, ngati mutasinthanitsa zakumwa zopatsa thanzi kwambiri monga madzi a lalanje ndi koloko zamadzi amandimu, ndiye kuti iyi ikhoza kukhala njira yabwino yochepetsera zopatsa mphamvu ndikuthandizira kuchepa thupi.

Mwachitsanzo, chikho chimodzi cha madzi a lalanje (237 ml) chimakhala ndi zopatsa mphamvu 110, ndipo botolo la soda (0.49-lita) la 16-lita lili ndi ma calories 182 (2, 3).

Kusintha ngakhale chimodzi mwa zakumwa izi patsiku ndi kapu ya madzi a mandimu kumachepetsa kudya kwa kalori tsiku lililonse ndi ma 100-200 calories.

Umboni wina umawonetsanso kuti kumwa zakumwa zonenepetsa ndi zakudya kumatha kuchepetsa kuchuluka kwama calories omwe amadya pachakudyacho.

Pakafukufuku wina, azimayi 44 adadya nkhomaliro ndi chakumwa chilichonse chomwe chimakhala ndi zopatsa mphamvu kapena chomwe sichinali. Ochita kafukufuku kenako adayesa zopatsa mphamvu zomwe adadya.

Adapeza kuti kumwa zakumwa zokhala ndi ma caloriki monga shuga-zotsekemera zotsekemera, mkaka ndi msuzi wokhala ndi chakudya sizinapangitse kuti anthu azilipira pakudya pang'ono. M'malo mwake, ma calories onse omwe amadyedwa awonjezeka, chifukwa cha zopatsa mphamvu za chakumwa ().

Ngakhale madzi amandimu samakhala opanda kalori, ndi ochepa kwambiri ma calories omwe amatha kupanganso zomwezo ndikuthandizira kuchepetsa kudya kwa kalori.

Madzi a mandimu alibe mafuta ochepa. Kumwa mmalo mwa zakumwa zopatsa mphamvu kwambiri kumathandizira kuti muchepetse thupi.

Ikhoza Kukusungani Madzi Osungunuka

Kuyambira kunyamula michere kupita m'maselo ndikunyamula zinyalala zochokera mthupi, kumwa madzi okwanira kuti mukhale hydrated ndichinthu chofunikira kwambiri paumoyo.

Kusunga madzi okwanira ndikofunikira pazonse kuyambira pakuwongolera kutentha kwa thupi mpaka kukonza magwiridwe antchito ().

Umboni wina umanenanso kuti kukhala ndi hydrated kungathandize kuchepetsa thupi.

Kafukufuku akuwonetsa kuti kuwonjezeka kwa hydration kumatha kukulitsa kuwonongeka kwa mafuta ndikuthandizira kuwonongeka kwa mafuta ().

Kukhala ndi hydrated yabwino kungathandizenso kuchepetsa kusungidwa kwa madzi, komwe kumatha kuyambitsa zizindikilo monga kuphulika, kudzikweza komanso kunenepa ().

Popeza madzi ambiri a mandimu amapangidwa ndi madzi, amatha kuthandizira kukhala ndi madzi okwanira.

Kumwa madzi a mandimu kumatha kukuthandizani kuti mukhale ndi hydrate, yomwe imachepetsa kusungidwa kwamadzi ndipo imatha kuwonjezera kutayika kwamafuta.

Kumwa Madzi A mandimu Kungakulitse Kugwiritsa Ntchito Magazi

Kafukufuku akuwonetsa kuti kumwa madzi okwanira kumatha kuthandizira kukulitsa kagayidwe kanu.

Ofufuzawo akuti hydration yabwino imathandizira kugwira ntchito kwa mitochondria, mtundu wa organelle womwe umapezeka m'maselo omwe amathandizira kupanga mphamvu m'thupi ().

Izi zimabweretsa kuwonjezeka kwa metabolism, komwe kumatha kubweretsa kuchepa thupi pambuyo pake.

Madzi akumwa awonetsanso kuti amachulukitsa kagayidwe kake ka mankhwala potulutsa thermogenesis, njira yamagetsi yomwe ma calories amatenthedwa kuti apange kutentha.

Pakafukufuku wina, ophunzira 14 adamwa ma ouniti 16.9 (0.5 malita) a madzi. Madzi akumwa adapezeka kuti akuwonjezera kuchuluka kwa kagayidwe kachakudya ndi 30% kwa mphindi 30-40 ().

Kafukufuku wina adawona zoyipa zamadzi akumwa mwa ana 21 onenepa kwambiri. Kumwa ma ola 0,3 amadzi pa mapaundi 2.2 a kulemera kwa thupi (10 ml / kg) kumawonjezera kagayidwe kake ndi 25% yodabwitsa kwamphindi 40 ().

Kafukufuku wokhudza madzi a mandimu kwenikweni ndi ochepa. Komabe, chifukwa madzi ndiye chinthu chachikulu, chimakhala ndi phindu lofananira ndi madzi monga madzi wamba.

Kafukufuku akuwonetsa kuti madzi akumwa amatha kuwonjezera kagayidwe kake mwa kupititsa patsogolo ntchito ya mitochondrial ndikupangitsa thermogenesis.

Madzi Amandimu Angakupangitseni Kumva Okhutira Kwambiri

Madzi akumwa nthawi zambiri amalimbikitsidwa ngati gawo lofunikira pa njira zilizonse zolemetsa, chifukwa zimatha kulimbikitsa kukhuta komanso kukhuta popanda kuwonjezera ma calories.

Kafukufuku wa 2008 adayang'ana momwe madzi amathandizira pakudya kalori mwa achikulire 24 onenepa kwambiri komanso onenepa kwambiri.

Kafukufukuyu adawonetsa kuti kumwa ma ola 16.9 (0.5 malita) a madzi musanadye chakudya cham'mawa kumachepetsa kuchuluka kwa zopatsa mphamvu ndi 13% ().

Kafukufuku wina adapeza kuti kumwa madzi ndikudya kumachepetsa njala ndikuwonjezera kukhuta pakudya ().

Chifukwa madzi amandimu amakhala ndi ma calories ochepa ndipo amatha kulimbikitsa kudzaza mofanana ndi madzi wamba, itha kukhala njira yothandiza yochepetsera kudya kwa kalori.

Madzi nthawi zonse ndi madzi a mandimu amatha kuthandiza kulimbikitsa kukhuta komanso kukhuta, zomwe zimachepetsa kudya kwa kalori ndikuchepetsa thupi.

Itha Kuchulukitsa Kuchepetsa Kunenepa

Chifukwa cha zotsatira zake zopindulitsa pa kagayidwe kathupi, satiety ndi hydration, umboni wina ukusonyeza kuti madzi (kuphatikiza madzi a mandimu) atha kukulitsa kuchepa.

Pakafukufuku wina, akulu 48 adapatsidwa zakudya ziwiri: chakudya chochepa kwambiri chokhala ndi ma calories 16,9 oz (0,5 malita) amadzi musanadye kapena chakudya chochepa kwambiri chopanda madzi musanadye.

Kumapeto kwa kafukufuku wamasabata 12, omwe anali mgulu lamadzi adataya 44% kuposa omwe anali mgululi ().

Kafukufuku wina akuwonetsa kuti kuchuluka kwa kumwa madzi kumathandizira kuthandizira kuchepa thupi, popanda chakudya kapena masewera olimbitsa thupi.

Kafukufuku wa 2009 adayeza kuyerekezera kwamadzi mwa amayi 173 onenepa kwambiri. Inapeza kuti kumwa kwambiri madzi kumalumikizidwa ndikuchepetsa thupi komanso mafuta m'kupita kwanthawi, mosasamala kanthu za zakudya kapena zolimbitsa thupi ().

Ngakhale maphunzirowa amayang'ana kwambiri pamadzi wamba, zotsatira zomwezo zimagwiranso ntchito m'madzi amandimu.

Kafukufuku wina akuwonetsa kuti kumwa madzi wamba kapena madzi a mandimu kumatha kukulitsa kuchepa, ngakhale mutadya kapena kuchita masewera olimbitsa thupi.

Madzi A mandimu Sali Bwino Koposa Madzi Okhazikika

Madzi a mandimu amabwera ndi zabwino zambiri, kuchokera pakulimbikitsa hydration kukulitsa kukhuta.

Komabe, ndikofunikira kudziwa kuti maubwino onsewa amachokera pazofunikira zake - madzi.

Madzi a mandimu amakhala ndi michere yowonjezera kuchokera mu mandimu, monga vitamini C ndi ma antioxidants, koma izi mwina sizingakhudze kulemera kwanu.

Kuphatikiza apo, mphamvu ya alkalizing yamadzi a mandimu ilibe zovuta zilizonse pakulemera.

Zonse zomwe zikunenedwa, madzi a mandimu atha kukhala ndi maubwino ena popewa miyala ya impso, chifukwa cha zidulo zomwe zili (,,)

Madzi a mandimu atha kukhala opindulitsa pochepetsa thupi, koma alibe phindu lina pamadzi wamba.

Momwe Mungamwe Madzi Amandimu

Madzi a mandimu ndi chakumwa chosinthika kwambiri ndipo amatha kusinthidwa malinga ndi zomwe amakonda.

Maphikidwe nthawi zambiri amafuna madziwo kuchokera theka la mandimu wothira kapu yamadzi. Kuti muwonjezere kukoma, yesetsani kuwonjezera zina zowonjezera.

Masamba ang'onoang'ono atsopano kapena timbewu timene timatulutsa timadzi timene timatulutsa timadzi timene timatulutsa timadzi ta mandimu.

Anthu ambiri amakonda kuyamba tsiku lawo ndi kapu yotsitsimula yamadzi a mandimu, koma amatha kusangalala nayo nthawi iliyonse.

Itha kumwanso yotentha, ngati tiyi, kapena ndi madzi oundana ochepa omwe amawonjezeredwa pachakumwa chozizira komanso chopatsa mphamvu.

Ngakhale akuti madzi a mandimu amakhala ndi phindu lalikulu akagwiritsidwa ntchito pamawotchi ena, palibe umboni wotsimikizira kuti umasintha.

Madzi a mandimu amatha kusinthidwa malinga ndi zomwe amakonda, ndipo amatha kusangalala nawo kutentha kapena kuzizira nthawi iliyonse masana.

Mfundo Yofunika Kwambiri

Madzi a mandimu amalimbikitsa kudzaza, kuthandizira kutenthetsa madzi, kulimbikitsa kagayidwe kake ndikuwonjezera kuchepa.

Komabe, madzi amandimu siabwino kuposa madzi wamba zikafika pochepetsa mafuta.

Izi zikunenedwa, ndizokoma, zosavuta kupanga ndipo zitha kugwiritsidwa ntchito ngati cholowa chochepa kwambiri cha zakumwa zapamwamba.

Mwanjira imeneyi, zitha kuthandiza kulimbikitsa kuchepa thupi komanso kukonza thanzi.