Iyini imfihlo yokuphumelela kokudla kwamanzi ukuze ulahlekelwe isisindo ngezinsuku?

Ukudla kwamanzi kungakusiza ulahlekelwe isisindo futhi ulahle amafutha amaningi emzimbeni.
Nakuba ezinye izindlela zingase ziphumelele kakhulu ngokuhamba kwesikhathi ekunciphiseni isisindo, abantu abaningi baphendukela ekudleni kwamanzi kuphela, futhi umbuzo lapha uwukuthi, ingabe kuphephile? Yiziphi izinzuzo nezingozi zayo? Kulesi sihloko, sizofunda ngokuningiliziwe mayelana nokudla kwamanzi, ngakho qhubeka ufunda.

Kuyini ukudla kwamanzi?

Lolu hlobo lokudla luwuhlobo lokuzila okungadliwa lutho ngaphandle kwamanzi.Lokhu kudla kungahlala amahora angama-24-72 noma ngaphezulu, ngaphandle kokudla noma yikuphi ukudla nokuphuza amanzi kuphela.

Kodwa akufanele uqhubeke uphuza amanzi kuphela isikhathi eside kunalokho ngaphandle kokubonisana nodokotela, futhi sizofunda kamuva ngomonakalo kulokho, futhi ungalandela ukudla kwamanzi ngokungeza ezinye izithako emanzini noma ngokudla ukudla okuthile. ngenkathi usebenzisa lokhu kudla.

Izinzuzo zamanzi ekudleni

Okokuqala, siyazi ukuthi imizimba yethu iqukethe amanzi angama-60-70%.
Ngakho-ke, kuyadingeka ukuphuza inani elanele lamanzi, okungafanele libe ngaphansi kwezingilazi ezingu-8 ngosuku, ukusiza ukulahlekelwa isisindo kanye nempilo ngokujwayelekile.
Nazi izinzuzo ezibaluleke kakhulu zokudla kwamanzi.

• Ukwehla kwesisindo okuphephile.
• Kuyasiza ukususa ubuthi emzimbeni.
• Ivimbela ukunqwabelana kanye ne-oxidation yamafutha.
• Ithuthukisa imetabolism
• Yehlisa ukuvuvukala
• Ibambezela ukuguga futhi yehlise ushukela wegazi

Abanye bangase babuze ukuthi zikhona yini izinzuzo zokuphuza amanzi abandayo ukuze unciphise umzimba? Ngokusho kwabanye ochwepheshe, ukuphuza amanzi abandayo kunezinzuzo ezithile ezingahlobene nokulahlekelwa isisindo.
Amanzi abandayo angakhuphula ukujikeleza kwegazi, okusiza isikhumba sikhanye.

Ngaphezu kwalokho, ukuphuza amanzi abandayo ngenkathi uzivocavoca kunciphisa ukuphelelwa amanzi emzimbeni nokukhathala, futhi kukwenza uzivocavoce isikhathi eside.
Nokho, kungakhathaliseki ukuthi amanzi afudumele noma ayabanda, kubalulekile ukuphuza amanzi futhi udle inani elifanele ukuze unciphise umzimba.

• iseluleko: Kungcono ukungaphuzi amanzi abandayo kanye neqhwa ukuze unciphise umzimba. Ukusebenzisa amanzi afudumele kuphumelela kakhulu ekudleni, ngaphandle kwalokho akubangeli izifo nobuhlungu emphinjeni.

Unganciphisa kanjani isisindo ngamanzi nje?

Yiqiniso, awukwazi ukwehlisa isisindo ngamanzi nje; Ngoba lapho umuntu ephuza amanzi kuphela, kuzosiza ukulahlekelwa cishe ingxenye yekhilogremu ngosuku, futhi amafutha amaningi ashiswa endaweni yesisu kanye nokulahlekelwa isisindo ngokujwayelekile.

Ingabe ukudla kwamanzi kunganciphisa amakhilogremu angu-2 ngosuku? Ukuphuza amanzi kuphela futhi ungadli lutho kuzokwenza ukuthi ukhiphe wonke amavithamini, amaminerali kanye nezinye izakhi ezibalulekile ekudleni kwakho, okwenza umzimba wakho udle wonke amafutha aqoqiwe ukuze uthole amandla / kodwa ukudla kwamanzi angeke kwehle isisindo ngale ndlela kanye nempendulo. izocaca kakhudlwana ezigabeni ezizayo.

Ngakho-ke, ukulahlekelwa isisindo ngokudla ama-calories ambalwa, ngaphezu kokuphuza amanzi amaningi kungcono kakhulu kunokulandela ukudla kwamanzi ngaphandle kokudla ukudla.

Uhlelo lokudla kwamanzi

Ukudla kwamanzi sekuneminyaka eminingi cishe kusukela eminyakeni engamashumi ayisikhombisa, nakuba abanye abantu bethola ukuthi lokhu kudla kuphumelela ekunciphiseni isisindo futhi kunezinzuzo, kodwa ukuhlala emanzini isikhathi eside kuphela kunezingozi zempilo, futhi kukusize ulahlekelwe isisindo ngendlela efanelekile. ngendlela enempilo, ngizokwethula ukudla okuqukethe Izigaba ezintathu ezincike kumaphesenti amakhulu amanzi kanye nenani elincane lokudla.

Isigaba sokudla sangaphambi kwamanzi

• Ekuseni ekuseni, phuza ingilazi yamanzi afudumele lapho isipuni soju kanye nejusi kalamula.
• Ukudla kwasekuseni ipuleti elincane lesithelo noma ubhanana kanye nengxenye yenkomishi yeyogathi.
• Ukudla imifino eyosiwe.
• Ngaphambi kwesidlo sakusihlwa, inkomishi yejusi yezithelo.
• Isidlo sakusihlwa isobho lemifino.
• Ngaphambi kokulala inkomishi yobisi olufudumele.

Lesi sigaba ngaphambi kokudla kwamanzi kukuvumela ukuba udle inani elihle lezithelo nemifino, futhi ubisi lusiza impilo yesimiso sokugaya ukudla.

ngosuku lwesibili

• Phuza ingilazi yamanzi afudumele enoju oluncane kanye nejusi kalamula.
• Ngesikhathi sasekuseni inkomishi yejusi yezithelo.
• Isidlo sasemini: ingilazi yamanzi enejusi kalamula.
• I-Snack Inkomishi yetiye eliluhlaza.
• Esidlweni sakusihlwa, ingilazi yejusi yezithelo.
• Ngaphambi kokulala inkomishi yamanzi afudumele.

Okulandelayo: Ijusi yezithelo akufanele ibe noshukela futhi ugweme izithelo ezifana namagilebhisi, umango kanye namaphayinaphu.Kungenziwa ijusi yekhabe, iwolintshi kanye nekiwi.

ngosuku lwesithathu

Lesi yisigaba esinzima kakhulu, uzophuza amalitha angu-1-2 wamanzi usuku lonke ngaphandle kokudla ukudla.
Ngakho-ke, kufanele uphumule futhi ulale kahle lapho ulandela ukudla kwamanzi.

Ukudla kwamanzi ukuze ulahlekelwe isisindo

Kuyaziwa ukuthi ukuphuza amanzi amaningi kusiza ukwehlisa isisindo futhi kususe amafutha amaningi, kodwa ezinye izinto zingafakwa emanzini ukuze uthole izinzuzo ezengeziwe futhi ukhiphe ubuthi futhi usize ukushisa amafutha amaningi.

1- Ukudla kwamanzi kalamula kanye ne-mint

Ulamula uyisithelo esisetshenziswa kakhulu ehlobo, nokho, ulamula usetshenziswa kabanzi emhlabeni wonke ukuqinisa amasosha omzimba futhi ukhiphe ubuthi kanye nokuncipha kwesisindo, ngaphezu kukalamula ugcina impilo yesimiso sokugaya ukudla futhi unikeza amanzi ahlanzekile. emzimbeni.

Indlela yokulungiselela:

• Inkomishi yamanzi afudumele okufakwa kuyo ithisipuni yejusi kalamula kanye namaqabunga ambalwa eminti amasha.
• Kungcono ukwenza cishe u-500 ml wamanzi okudla ngelamula ne-mint bese uwaphuza ngezikhathi ezithile.

2- I-Cucumber water diet ukunciphisa umzimba

Ikhukhamba ingenye yemithombo ebaluleke kakhulu equkethe iphesenti eliphezulu lamanzi, ngaphezu kokucebile ku-vitamin B, i-potassium ne-magnesium.
Amakhukhamba anezindawo zokuqeda ubuthi futhi angasiza ekunciphiseni isisindo ngoba anciphisa isifiso sokudla futhi anikeze umuzwa wokusutha.

Indlela yokulungiselela:

• Inkomishi yamanzi afudumele enesipuni sejusi yekhukhamba.
• Phuza izinkomishi ezi-3 zamanzi ekhukhamba usuku lonke, ukushintshanisa namanzi aneminti nolamula.

3- Ukudla kwe-Grapefruit yamanzi ukuze ulahlekelwe isisindo

I-Grapefruit ingenye yezithelo ezinhle kakhulu zokunciphisa umzimba, ngaphezu kokucebile ngovithamini C, osiza ukuqinisa amasosha omzimba nokunciphisa imikhuhlane nomkhuhlane.

Indlela yokulungiselela:

• Faka isipuni sejusi ye-grapefruit enkomishini yamanzi.
• Phuza cishe ilitha elilodwa lamanzi ne-grapefruit ukwandisa ukushiswa kwamafutha.

Ukudla kwamanzi izinsuku ezi-5

Ucwaningo lwakamuva luveze ukuthi ukudla kwamanzi kunezinzuzo ekunciphiseni ukuvuvukala, ukuvuselela ukuhlanzwa nokuqeda ubuthi emzimbeni, nokukhiqiza ama-stem cells okuvuselelwa kwezicubu.Kunokudla kwezinsuku ezingu-5, futhi sizofunda ukuthi kwenzani, nokuthi kungenzeka yini ukunciphisa umzimba ngosuku olulodwa nje noma cha.

Usuku lokuqala lokudla kwamanzi

Ngosuku lokuqala umzimba uzosebenzisa ushukela ogciniwe, obizwa nge-glycogen, njengomthombo wamandla.Sigcina cishe u-500g we-glycogen emisipha (400g) nesibindi (100g).

Le nqubo yenziwa ngendlela efanayo nesistimu ye-keto lapho umzimba usebenzisa ushukela okhona ukuze uthole amandla, futhi abanye abantu, njengabasubathi kanye nabantu abakhuthele kakhulu kunalabo abangenzi imisebenzi eminingi, bangagcina okulingana 600 amagremu ushukela egciniwe.

Ngosuku lokuqala lokudla kwamanzi, cishe ama-70% azosetshenziswa, noma ezinsukwini zokuqala nezesibili zokudla.
Njengoba ngishilo ekuqaleni, umuntu kufanele aphuze okungenani izingilazi zamanzi ezingu-8-10 usuku lonke ekudleni kwamanzi.

Sizokhuluma ngezimpawu zosuku lokuqala ngemiphumela yokudla kwamanzi kamuva.

Usuku lwesibili lokudla kwamanzi

Uma udlulela osukwini lwesibili, uzozizwa zonke izimpawu ozithole ngosuku lokuqala njengokukhathala, ukukhathala, njll., kodwa okuzokwenzeka ukuthi amazinga endlala aqala ukwehla, futhi ngokuvamile ngosuku lwesibili ukudla kwamanzi kunzima kakhulu.

Umuntu angase abone izinguquko olimini futhi aguquke abe mhlophe, aphuzi, noma abe mnyama, futhi lokhu kuyingxenye evamile yokusabela komzimba ekukhishweni kobuthi.

ngosuku lwesithathu

Ngosuku lwesithathu, umuntu uzothola ukuphakama okukhulu kakhulu kwama-ketones, futhi kancane kancane uzozizwa ungcono, ikakhulukazi ebuchosheni, njengoba uthanda ukusebenzisa lawa ma-ketone ukuze abe namandla.

Ukukhumbula ukuthi kuzothatha isikhathi eside ukuthi ubuchopho bushintshe kwabanye abantu, ngakho-ke bangase bangazizwa bekhululekile.
Ngokuvamile umuzwa wokuphumula uqala ngosuku lwesithathu, kodwa kukhona abanye abantu abazohlushwa ukukhathala nokuntuleka kokugxilisa ingqondo usuku lonke.
Nokho, ngeke kube nzima futhi kuzoshintsha ngosuku lwesine.

ngosuku lwesine

Lapha umzimba waqala ukumunca izinguquko ngokuzivumelanisa okwanele futhi wondla ubuchopho ngama-ketones, ngalolu suku uzozwa umsebenzi wengqondo obukhali, futhi abanye abantu bazizwa benamandla aphezulu ngokomzimba, ukucaca nokucaca okuqinile kwengqondo kulesi sigaba, futhi ngeke uzizwe. noma yikuphi ukulamba, kodwa abanye bangase bazizwe belangazelela ukudla.

Futhi uma ufaka usuku lwesine lokudla kwamanzi ukuze ulahlekelwe isisindo, kunconywa ukuthi uthintane nodokotela ukuze usebenzise ezinye izithako zokudla okunomsoco.

Uma kwenzeka ukuqunjelwa, sebenzisa i-laxative ukuhlanza uhlelo lokugaya ukudla kanye namathumbu, futhi uzodinga ukuphuza amanzi amaningi kakhulu futhi ugcwalise amaminerali ngokudla ingcosana kasawoti kabili kuya kathathu ngosuku.

Usuku lwesihlanu

Lapho ufinyelela osukwini lwesihlanu lokudla kwamanzi, ukuvuselelwa kwamangqamuzana e-stem kanye nokuthuthukiswa kwamahomoni kuzokwenzeka, futhi uma udla ukudla ekupheleni kosuku lwesihlanu ngemva kokudla kwamanzi, lokhu kondla amangqamuzana e-stem futhi kuvuselela igazi elimhlophe. amaseli.

Ungaqhubeka nokudla kwamanzi izinsuku ezingaphezu kwezingu-5, kodwa uzoba engozini yokulahlekelwa isisindo somzimba.Esimweni esisodwa kuphela, ungaqhubeka nokudla kwamanzi isonto lonke uma ufuna ukulahlekelwa isisindo kakhulu.

Kodwa-ke, ngokuvamile, izinsuku ezingu-5 zokudla kwamanzi zanele, futhi uzozizwa ungcono kakhulu futhi ulahlekelwa isisindo, ikakhulukazi kubantu abakhuluphele.

Abanye bangase babuze, ingabe ukudla kwamanzi kunganciphisa isisindo ngosuku olulodwa nje? impendulo ithi cha; Umzimba udinga isikhathi esengeziwe ukuze lezo zinguquko engizishilo zifinyelele isisindo esidingekayo.

• Ithiphu ebalulekile: Kukhona abanye abantu abahlushwa ukungalingani okuphawulekayo kwe-metabolism noma ukucindezeleka nokucindezeleka ngokweqile, kulokhu kuzodingeka bayeke kusenesikhathi futhi bangaqhubeki nokudla kwamanzi izinsuku ezingu-5.

Ukudla kwamanzi ashisayo

Abantu abaningi bafuna ukunciphisa umzimba ngokusebenzisa amanzi ashisayo ekudleni. Ukuphuza amanzi ashisayo kusiza ukunciphisa amafutha amaningi emzimbeni, okuholela ekwehleni kwesisindo ngokuhamba kwesikhathi, nokudla kwamanzi ashisayo kusiza ukushisa ama-calorie engeziwe ngokushesha.
Kodwa-ke, kunezindlela ezithile okufanele zilandelwe lapho usebenzisa ukudla kwamanzi ashisayo:

• Phuza amanzi ashisayo cishe imizuzu eyi-15 ngaphambi kokudla ukuze unciphise isifiso sokudla.
• Kungcono ukuphuza amanzi afudumele esikhundleni sokushisa imizuzu engaba ngu-30 ngaphambi kokudla kwasekuseni.Kuzosiza futhi ukucindezela ukudla nokunciphisa isisindo.
• Amanye amakhambi anganezelwa ukunikeza amanzi ashisayo ukunambitheka nokunambitha okuhlukile, njengengcosana yesinamoni, i-mint, noma i-ginger, konke okuzosheshisa inqubo yokulahlekelwa isisindo.

Ukudla amanzi kuphela ngaphandle kokudla

Inqubo yokukhipha ubuthi emzimbeni incike kakhulu emanzini okuphuza, esimweni sokudla kwamanzi kuphela ngaphandle kokudla noma yikuphi ukudla, umzimba uzoshintsha futhi amaseli azohlanzwa ngaphakathi futhi amazinga awo azobuyiselwa ezingeni eliphezulu. , ngaphezu kokulahlekelwa isisindo.
Nali uhlelo lokudla olulula lwamanzi kuphela:

•  Ihora lesishiyagalombili ekuseni: phuza ingilazi yamanzi afudumele.
• Ihora lesishiyagalolunye: yenza izivivinyo ezilula ngengilazi yamanzi abandayo.
• Ishumi nanye: Phuza ingilazi yamanzi alula.
• Ngehora leshumi nambili ntambama: Phuza ingilazi yamanzi afudumele futhi ungakwazi ukwengeza iminti noma ijusi likalamula.
• XNUMX:XNUMX PM: Phuza ingilazi yamanzi anosawoti ophinki we-Himalayan ongeziwe.
• Eyesihlanu kusihlwa: ingilazi yamanzi.
• Ihora lesishiyagalombili kusihlwa: Phuza ingilazi yamanzi abandayo.
• Ihora lesishiyagalolunye: inkomishi yamanzi abandayo, i-mint noma isinamoni ingezwa.

Ngemuva kokulandela ukudla okunamanzi kuphela ngaphandle kwamanzi, okungahlala phakathi kwezinsuku ezingu-3-5.
Okulandelayo kufanele futhi kwenziwe uma uqhubeka nokudla kwamanzi isikhathi eside kunalokho.

• Ukudla kwamanzi izinsuku ezingu-7, kulandelwa ukudla okulula izinsuku ezingu-XNUMX.
• Ukudla kwamanzi izinsuku ezingu-14, bese ukusetshenziswa kokudla izinsuku ezingu-4.
• Ukudla kwamanzi izinsuku ezingama-21, bese kuba ukudla kwezinsuku eziyisi-6.

Njengoba kushiwo ngenhla, lolu hlelo luzokwenziwa uma ukudla kwamanzi kuphela kuqhubeka isikhathi eside.

Ukuhlolwa kokudla kwamanzi kuphela

Nakhu okunye okuhlangenwe nakho kokudla okunamanzi kuphela.

• Ukuhlolwa kokuqala: Phuza amalitha amabili amanzi afudumele usuku lonke, bese uphuza ilitha elilodwa kuphela lamanzi angenalutho.
• Ukuhlolwa kwesibili: Ukuphuza amalitha ama-2 amanzi afudumele, ngaphezu kokuphuza ezinye iziphuzo eziningi ezifana netiye eliluhlaza, amanzi anojusi kalamula.
• Isilingo sesithathu: ukuphuza okungenani amalitha ama-3 amanzi afudumele usuku lonke ngaphandle kokudla noma ezinye iziphuzo, futhi lokhu kuhlolwa kungathatha izinsuku ezingaphezu kwezintathu.

Ukudla kwamanzi ngu-Sally Fouad

Abantu abaningi bafuna indlela eqinisekile yokuqeda isisindo esiningi, futhi ngokudla kwamanzi ungakwazi ukulahlekelwa isisindo futhi ulahle amafutha aqoqwe esiswini kanye.
Nakhu ukudla kwamanzi ka-Sally Fouad, futhi lokhu kudla kusetshenziswe ngabangane abathile futhi.

• Ngaphambi kokudla kwasekuseni: Phuza ingilazi yamanzi afudumele ne-isipuni sejusi kalamula kanye nengxenye yesipuni soju esifakwe kuso.
• Ukudla kwasekuseni: Yidla iqanda elibilisiwe, ipuleti elincane le-ulethisi nekhukhamba, nesipuni se-cottage shizi.
• Ngaphambi kokudla: Phuza ingilazi yamanzi abandayo.
  Engeza ijusi elincane le-grapefruit.
• Isidlo sasemini: isigamu sethini le-tuna ngaphandle kwamafutha, nepuleti lesaladi eliqukethe upelepele omnandi oluhlaza, iparsley, i-watercress kanye nekhukhamba.
• Ngaphambi kwesidlo sakusihlwa (cishe isihlanu kusihlwa): inkomishi yetiye noma ikhofi.
• Isidlo sakusihlwa: inkomishi yamanzi afudumele enejusi kalamula kanye noju.
  Noma ungadla iyogathi bese wengeza ijusi elincane likalamula.

Izigaba ezinqatshelwe ukulandela ukudla kwamanzi

Ukusetshenziswa kwesidlo samanzi akuphephile kubo bonke abantu, asebekhulile kanye nabaneminyaka engaphansi kweyi-18 kufanele bakugweme ukulandela ukudla okudliwa ngamanzi.
Okulandelayo yizigaba ezingavunyelwe ukuzama ukudla kwamanzi.

• abanezinkinga zenhliziyo.
• Isifo sikashukela sohlobo loku-XNUMX.
• Ukudla kanye nokuphazamiseka kwe-metabolic.
• I-migraine engapheli.
• okhulelwe noma oncelisayo
• ukwehla komfutho wegazi
• Badla imithi.
• abaye bampontshelwa igazi.

Ukulimala kokudla kwamanzi

Ukudla kwamanzi kungabeka umuntu engozini ngenxa yokuntuleka kwezakhi zomzimba, ngokunciphisa ama-calories, ungadli amavithamini, amaminerali, ama-fatty acids nama-amino acid, zonke lezi zakhi ziyadingeka futhi ziyadingeka ngumzimba ukuze usebenze. ngendlela efanele.
Nansi imiphumela emibi yokudla kwamanzi:

1. Isomiso: Naphezu kokuphuza amanzi amaningi ngenkathi uzivocavoca, ungase usengcupheni yokuphelelwa amanzi emzimbeni.
   Abantu abaningi badla okungenani u-20% wokudla kwabo kugcwele amanzi.
   Futhi uma umuntu engakunxephezeli lokhu futhi aphuze inani elikhulu lamanzi ekudleni, uzogcina ephelelwe amanzi.
2. Ukwehliswa komfutho wegazi: Ngokuphambene nomfutho wegazi ophakeme, ukuphuza amanzi amaningi kanye nokunciphisa ingxenye yamanzi nakho kungabangela ukwehla komfutho wegazi, futhi kungabangela nesiyezi kanye nokuba nekhanda elilula.
3. اUkudla ngokudla: Ngemva kokungena ekudleni kwamanzi bese uyeka, uzozizwa ufisa ukudla ukudla okuningi.
4. Ukukhiqiza i-asidi yesisu eyengeziwe: Isisu singase sithinteke ngokudla kwamanzi, kanye nokuvela kwesilungulela kanye ne-reflux ye-esophageal.
5. Ukushintsha kwemizwa: Lapho umzimba ujwayela ukushiswa kwamafutha esikhundleni sikashukela, ubuchopho buzobhekana nezikhathi ze-hypoglycemia, okuholela ekukhathaleni kwengqondo, ukucindezeleka, ukudideka, nobuhlungu bekhanda.
6. ukwanda kokuchamaKuyinto evamile ukuphuza amanzi amaningi, ikakhulukazi ngenkathi uzivocavoca, okuzoholela ekuchameni ngaphezu kokujwayelekile.
7. Ukwanda kokulahlekelwa izinwele: Omunye wezingozi ezivame kakhulu abanye besifazane ababhekana nazo lapho belandela noma yikuphi ukudla okunzima ukulahlekelwa izinwele.
   Ukuphuza amanzi kuphela ngaphandle kokudla noma yikuphi ukudla kungabangela izinombolo eziningi zokulahlekelwa izinwele, ezingase zifinyelele ezingeni lokuba nempandla.
8. Ukuqubuka kokuhlanza noma isifo sohudo: Ukuzila ukudla emanzini kungase kubangele isicanucanu, ukuhlanza, kanye nohudo.
   
9. Ukuqubuka kwesikhumba: Kungenzeka ukuthuthukisa ukuqubuka kwesikhumba, nakuba lokhu kungavamile (cishe 10%); Ukuqubuka kuhlotshaniswa nokusetha kabusha i-microbiome ngesikhathi sokudla kwamanzi, futhi kukhona ukuxhumana phakathi kwe-gut microbiota kanye ne-microbiota yesikhumba.
10. اUkuphazamiseka kokulala: Abanye abantu balala kangcono ngenkathi bedla amanzi, kanti abanye banobunzima.
    Ngakho-ke, izithasiselo ze-magnesium namakhambi afana ne-ashwagandha ayanconywa ukwenza ngcono ukulala.

Amathiphu abalulekile okulandela ukudla kwamanzi

Uma umuntu engakaze akuzame ukudla okunamanzi ngaphambilini, kufanele aqale ngosuku olulodwa ukuze azame ukuqinisekisa ukuthi ayikho imiphumela eyingozi.
Nawa amathiphu abaluleke kakhulu lapho ulandela ukudla kwamanzi:

• Yidla kahle futhi ushintshe ngaphambi kokudla kwamanzi, nokudla okuningi okunothe amandla.
• Khetha isikhathi esifanele sokulandela ukudla kwamanzi, mhlawumbe kungcono ukungabikho emsebenzini.
• Gwema ukuzivocavoca ngesikhathi sokudla kwamanzi, ngisho noma uhamba imizuzu engu-30.
• Ungalandeli ukudla okunamanzi uma ukhathele Yima ngokushesha uma uzwa noma yiziphi izimpawu, njengoba kushiwo ngaphambili.
• Kungcono ukucabangela ukwenza ukudla okulula kanye nokunciphisa usayizi wokudla ngaphezu kokuphuza amanzi amaningi.
• Uma ukudla kwamanzi kuqhubeka amahora angaphezu kuka-72, kungcono ukwengeza amajusi noma amakhambi ngamanzi.