8 Izindlela Ezinhle Zokunciphisa Ukuvimbela

Ugh, ovimbela umuzwa. Sonke sasizibonele ngesikhathi esithile noma eminye emiphilweni yethu. Into yukuthi uma sizizwa, sizizwa sihlelekile. Kunzima ukujabulela usuku lwakho uma uzizwa uvinjelwe: Ungakhululekile ezingutsheni zakho, futhi uzizwa unesiqiniseko akufiki kalula uma uzizwa sengathi isisu sakho sikhule ngobukhulu obukhulu ngosuku.

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Beat the Bloat

Ngezinye izikhathi kunzima ukukhomba ukuthi yini ebangela ukuthi umuzwa ovuthiwe ovuthiwe. Ingabe udle kakhulu? Ingabe i-gas excess? Ingabe ugcina amanzi? Uma ungowesifazane, kungenxa yokuthi uhamba phambili? Izindaba ezinhle ukuthi kunezinye izinyathelo ezivamile ongazithatha ukuze uxazulule inkinga yokuvimbela, kungakhathaliseki imbangela ethile. Lezi ziphakamiso ezilandelayo zizosiza umzimba wakho ukuba usebenze ngendlela okufanele usebenze ngayo, ngakho-ke ungakuvimbeli ukuba uphume njengobhaluni onamandla. Njengoba uzobona, ezinye zezincomo ziyashesha futhi zilula, kanti ezinye zazo zizodinga umzamo owodwa. Okubalulekile ukuthi ngokuzicabangela kangcono, uzokusiza umzimba wakho uzizwe futhi ubheke kakhulu.

QAPHELA: Kunezimo eziningi zezokwelapha ezingenza umuntu azizwe evinjelwe. Uma ubona izimpawu eziqhubekayo noma eziqhubekayo zokuqhaqhaza, kubalulekile ukuthi ubone udokotela wakho ukuze uthole isipele ngokugcwele.

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Ungabuki Gum

Ubani owazi ukuthi ukufuna i-chewing gum kungabangela iqhaza lokuthi uzizwa uvinjelwe? Noma kunjalo, kunezizathu ezimbili ezingenzeka ukuthi kungase kube nokuxhumana:

1. I-gas emathunjini ingakhiqizwa amabhaktheriya asebenzelana nokudla okuthile. Lawo ma-bacterium abonakala ethanda ukunambitheka okufakelwayo okuphela ku -ol (njenge-sorbitol) -sweeteners ezitholakala ezinsini eziningi ezingenayo ushukela.

2. I- gas emathunjini nayo ingavela emoyeni ogesiwe, futhi umoya uyagwinya uma sihlafuna i-gum.

Ngakho-ke, yenza iphutha eceleni kokuqapha bese uyeka ukuhlafuna.

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Yidla ukudla okuncane

Lokhu kufanele kube yindwangu elula, kodwa emphakathini wethu oqatha kakhulu, kubonakala kuwunzima kakhulu. Imizimba yethu yayilungiselelwe ukuba khona kwamalungelo, kodwa iningi lethu lihlala lizungezwe ngobuningi-inqwaba esivame ukuyizuza ngokugcwele, okungasihle kithi. Kungani singafundi? Sidla kakhulu, bese sizizwa sivinjelwe. Yiqiniso, sizizwa sivinjelwe. Sizifakile ngokweqile!

Lalela umzimba wakho. Yondla kuphela ekulungiseleleni njengoba ikhululekile. Uma unethuba lokuchitha isikhathi esiseduze nosana, uzobona ubuhle besistimu njengoba kufanele busebenze. Izinsana zizokhipha ingono noma ibhodlela uma zanele. Bazovala izindebe zabo uma isipuni siphindela emuva lapho izisu zabo zigcwele. Endaweni ethile emgqeni, silahlekelwa yilo loop feedback impendulo. Zama ukubuyela emuva ekuthintaneni nayo. Qaphela ukuthi uzizwa kanjani emva kokudla: Ingabe isisu sakho sinomuzwa wokuthi siphelile? Ingabe uzizwa uvinjelwe? Sebenzisa leyo mpendulo ukucacisa usayizi wesabelo sakho esidlweni esilandelayo.

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Gwema Gassy Foods

Esinye sezici eziyinhloko ezibangelwa ukuvinjelwa-kanye nomlingani wakhe ongenakuzwakala ubugebengu, ukuhlukaniswa kwesisu -ngaphezu kwegesi emathunjini. Igesi lesisu esiswini siyakhiqizwa uma sidla ukudla okunye okuphazamiseka yizibhaktheriya ezivame ukuba neziqu zethu zokugaya. Yiqiniso, iningi lethu liyazi ukuthi ubhontshisi banodumela lokuba "gassy."

Uma ukholelwa ukuthi ukudla kuyinhloko enkulu enkingeni yakho yokuvimbela , ungase ufune ukuzifundisa emfundweni ephansi ye-FODMAP . Nakuba le ncazelo yasungulwa njengendlela yokuqonda i- IBS kangcono, abacwaningi bayo babheka ngokucophelela ukudla okuthile ukuze bahlolisise umphumela onawo emzimbeni. Inkolelo yabo ukuthi ukudla okuthile kungenzeka ukuthi kubangele ukukhuphula kwevolumu kanye noketshezi emathunjini amancane namakhulu. Le ivolumu ephakeme ingase ibe nesibonakaliso esibonakalweni sokuqhaqhaza. Uma ungenayo i-IBS, kungase kungadingeki ulandele ukudla okuphansi okuphansi kwe-FODMAPs , kodwa ungase uzuze ngokugwema ukudla okuphezulu kwe-FODMAP ngokudla okuphansi kwama-FODMAP uma kunokwenzeka.

Yikuphi ukudla okubhekwa njengokungewona gassy ? Ukudla okunamaprotheni noma izinhlobo ezinempilo zamafutha ngokuvamile kulaywe kahle futhi kungabi negalelo ekubhujisweni kwamathumbu.

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Yeqa kuSawoti

Ukudla okunomsoco kukhona elinye iqembu lokudla okufanele ligweme. Ukudla okunomsoco kungabangela ukugcinwa kwamanzi ngakho-ke kungenza uzizwe uvinjelwe. Okubaluleke nakakhulu, udinga ukwazi ukuthi izinkinga zempilo ezihambisana nokudla ngokweqile kasawoti zingahamba ngaphezu kokuzizwa zingakhululekile ezembatho zakho. Ukudla ngokweqile kasawoti kungandisa ingozi yezinhliziyo, kanye nezinye izimo zempilo ezimbi.

Ngakho-ke, weqa u-shaker usawoti futhi uqaphele lokho okudlayo. Funda amalebuli! Okuqukethwe kwe-sodium (usawoti) kokudla okuningi okulungiselelwe okulula kungase kube phezulu kakhulu. Noma kunini lapho kungenzeka khona, lungiselela ukudla kwakho usebenzisa izithako eziphelele ukuze uqinisekise ukuthi uketshezi lwakho usawoti luhle.

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Ukulawula Ukudla Kwezilwane Noma Ukukhathazeka

Ingabe imbangela yokubhula kwakho ingaba isigaba esithile sokudla ? Abantu abaningi namuhla bakhuluma ngezinkinga ze- gluten nezinkinga zokungabekezeleli kwe-lactose , kodwa kubalulekile ukukhomba inkinga enjalo ngokwesayense, kunokuba ubeke isigaba sokudla ngezikhathi ezithile futhi mhlawumbe uzenzele ukusilela kokudla okunomsoco. Okokuqala, udinga ukukhuluma nodokotela wakho, ongase ancoma ukuhlolwa kokuhlola. Angase futhi ancoma ukusetshenziswa kokudla kokuqeda , kulandelwa inselelo yesigaba lapho uphinde uvuselele khona kancane ukudla ekudleni kwakho.

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Zama i-Probiotic

Uma unomuzwa wokuthi ukubhula kwakho kubonakala kungukudla-nokuphazamiseka kwegesi, khuluma nodokotela wakho mayelana nokuzama i- probiotic . Abantu abaningi baye bazwa ngama-probiotics kuphela ngokusebenzisa izimakethe ze-yogurts eziqukethe ama-probiotics engeziwe. La mabhaktheriya "anobungane" avela esebenza ngokulungisa ibhaltriyali ngaphakathi kwendlela yokugaya, ngaleyo ndlela ukunciphisa izimpawu zegesi nokuqhakaziza. Nakuba ukuxhaswa kocwaningo lokusebenza kwabo kuye kwahlanganiswa, ngenxa yokuthi kunezinhlobonhlobo zezinkinga ezihlukahlukene, imiphumela emibi ibonakala ingahle noma ingekho. I-yogurt ingahle ingabi yindlela engcono kunazo zonke ngenxa yoshukela owodwa, kodwa ungathola ama-probiotic wakho ngokusebenzisa ukusetshenziswa kwesengezo noma ngokudla ukudla okuvutshiwe .

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Hambisa Umzimba Wakho

Imizimba yethu yavela ngokususelwa ekusebenzeni okusebenzayo, kodwa namuhla abaningi bethu banokuphila okude kakhulu. Uma uzizwa uvinjelwe, kusho ukuthi umzimba wakho ugcina okuthile, isibonelo, ukugcina amanzi noma igesi. Ukuzivocavoca ngenye yezindlela umzimba wethu ubeka ngayo izinto. Ngokuhamba kokuzivocavoca, uketshezi luvuthwa ngokusebenzisa izinhlelo zethu, futhi igesi ikhuthazwa ukuba yenze indlela yayo ngokusebenzisa izinhlelo zethu zokugaya ukudla . Ngakho-ke hamba ukuhamba, umgijimi, noma ngabe yikuphi uhlobo lomsebenzi owenzela wona. Uma unamathele etafuleni lakho usebenza, ungase uhambe uye emanzini okupholisa noma wenze ezinye izinto ezilula; iphuzu lonke liwukuthi izinto zihambele.

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Phuza amanzi amaningi

Ungase ucabange, kungani ngingase ngiphuze amanzi amaningi uma sengivele ngizizwa nginjengewhale? Cabanga ngamanzi njengento ehlwitha wonke amangqamuzana emzimbeni wakho, ewasiza ukuba asebenze ngokucophelela nangempumelelo. Amanzi adingekayo ukuthutha umoya-mpilo kanye nezakhi zomzimba emzimbeni wethu, kanye nokuthutha ubuthi kanye nezinto ezingcolile ezivela emangqamuzaneni ethu nasemzimbeni wethu ngokusebenzisa indaba yomchamo nesigodi . Ngamanye amazwi, amanzi kubalulekile ekuqedeni lokho imizimba yethu engayidingi, okungukuthi zonke lezozinto ezibangela ukuba ziqede kuqala. Ngakho phuza amanzi akho! Futhi iningi lalo!

_Umthombo:

_{Ukuvimbela Amathumbu. I-Medline Plus. https://www.nlm.nih.gov/medlineplus/article/003123.htm.}