Ingabe uvuselela ukudla kwakho? Ingabe umatasatasa kangangokuthi ngisho ukuhlafuna kubonakala sengathi kuyinto yokunethezeka? Nazi ezinye iziphakamiso zokuthuthukisa ukugaya:
Vala izisekelo
Okuyisisekelo sokuqala ukuqinisekisa ukuthi uhlafuna kahle ukudla kwakho.
- Thatha izinyembezi ezincane.
- Beka ifolishi yakho phansi phakathi kokukhala.
- Zama ukusebenzisa izinketho; ikuphoqa ukuba unciphise.
- Hlaziya ngokulunywa ukudla okunye.
- Ukugaya ukudla kwe-carbohydrate kuqala emlonyeni; ukuhlafuna i-amylase ivumela i-amylase, i-enzyme yokugaya ikhona ematheni, ukugaya izinhlamvu.
Okuyisisekelo sesibili ukuthola amanzi anele.
Ukungenisa amanzi okwanele kuyimbangela eyinhloko yokuqothulwa. Ukuqokwa kuyabangela ukungalingani kwamabhaktheriya, kukhuthaza ukuvuvukala kwamathumbu emathumbu emathumbu, futhi kungabangela ngisho nokumunwa kwama-molecule amakhulu, isimo esibizwa ngokuthi ukuvuthwa kwamathumbu emathunjini .
Okuyisisekelo sesithathu ukwandisa ukusetshenziswa kwefayibha yakho.
Imithombo emihle ye-fiber yokudla ihlanganisa:
- Izithelo ezomile ezifana nezinsuku, amakhiwane, nemifula.
- Ubhontshisi namaqabunga. Uma ungenaso isikhathi sokupheka ubhontshisi obomile, thola ukheni, kodwa qiniseka ukuthi uwahlanza kahle ngaphambi kokupheka. Ama-lentils nama-peas ahlukaniswe angaphansi kwegesi-okwenziwe kunezinye izitshalo.
- Letha i-apula nawe ukuba usebenze njengendlela yokudla.
- Ama-flaxseeds angaphansi komhlaba yi-laxative emnene. Zingaba usizo ekuqotheni okungapheli, ukulimala emgqeni wamathumbu kusuka ekusetshenzisweni kwe-laxative, isilonda esicasulayo , nokunciphisa ukuvuvukala. Nciphisa ama- flaxseeds emhlabathini elayisi, okusanhlamvu, ama-saladi noma noma yimuphi omunye ukudla okukhethile.
Hlanganisa Ukudla Okumnandi
Isifundo somshayeli e-Indiana State University sathola ukuthi ukucabangela, kuhlanganise neziyalezo eziqondile ukuphuza kancane kancane ukunambitheka kokudla futhi uqaphele ukuthi kungakanani ukudla okwanele, kusize ukunciphisa ukudla ama-binges kusuka kuma-binges amane ngesonto kuya kwesinye nengxenye.
- Yidla ngesikhathi. Zilonda zonke izinyosi, ujabulele ama-flavour, ama-texture namafutha wesidlo sakho.
- Thenga izimbali ezintsha ukugqoka itafula lokudlela.
- Sebenzisa ukusika okuncane ukuze udle kancane nge-bite ngayinye.
- Yakha umoya omuhle: shanyisa izibani, udlale umculo futhi ukhanyise amakhandlela.
Ikheli Lokukhathazeka Kokudla Nezifo Zomzimba
Ukukhathazeka kokudla kulandela izifo eziningi zokugaya ukudla. Isibonelo, phakathi kuka-33% no-66% weziguli ze-IBS zibika ukuthi kunezinkinga eziningi zokudla noma okunye okuholela ekubhujisweni, igesi, nobuhlungu. Amacala ajwayelekile kakhulu ubisi kanye nobisi (40-44%) kanye nezinhlamvu (40-60%).
Umsebenzi oqeqeshwe angaqondisa ukudla kokuqeda. Ukudla okuningi kususwa ekudleni okwesikhathi esincane, bese kuphinda kuhanjiswe ngokulandelana ukuze kuhlukaniswe ukusabela komzimba ekudleni okungalungile.
Ukwandisa ama-bacteria ama-gut omuhle
Akuwona wonke amabhaktheriya awonakele. Kunezinhlobo ezingaphezu kuka-400 ezihlukene zamabhaktheriya namasimu ohlelweni lokugaya. Kulezi, amabhaktheriya i- Lactobacillus acidophilus ne- Bifidobacterium bifidum abhekwa njenge-"probiotic" amabhaktheriya amahle ngoba angasiza ukugcina impilo emathunjini.
Nakuba amabhaktheriya amahle angatholakala kwenye i-yogurt, kunokuhlukahluka okubanzi ngobuningi nangekhwalithi. Bheka i-yogurt ephezulu ye-organic efaka amasiko asebenzayo ngemva kokuncelisa ukudla ngoba le nqubo yokushisa ibhubhisa amabhaktheriya amabili amahle nokubi.
Izithako eziqukethe i-acidophilus ne-bifidobacteria zingatholakala ezitolo zezokudla. Zisiza ngokukhethekile ezimweni ezilandelayo:
- I-syndrome e-irritable syndrome
- Uhudo
- Igesi, ukuqhaqhaqhaza, ukulala
- Ukuphindaphinda izifo zesisu semvubelo
- Umoya omubi
Ukwengeza Ukubuyisela Impilo Yokugaya
- I-Peppermint Oil Ehlanganisiwe : Amafutha e- Peppermint anganciphisa ubuhlungu besisu, i-bloating, negesi.
- Ama-enzyme okugaya : Izithako ze-enzyme zikholelwa ukuthi zisekela ama-enzymes okugaya umzimba ukusiza ukugaya nokusizwa nezinye izifo ezibangelwa ukugaya okungalungile.
Ukuziphendulela: Ulwazi oluqukethwe kule sayithi luhloswe ngezinjongo zemfundo kuphela futhi aluthathi iseluleko, ukuxilongwa noma ukwelashwa ngudokotela olayisensi. Akuhloselwe ukumboza zonke izinyathelo zokuqapha, ukusebenzisana kwezidakamizwa, izimo noma imiphumela emibi. Kufanele ufune ukunakekelwa okusheshayo kwezokwelapha kunoma yiziphi izinkinga zezempilo bese uthintana nodokotela wakho ngaphambi kokusebenzisa enye imithi noma wenze ushintsho ohlelweni lwakho.