Okufanele Yidle Ngemuva Kokuhlinzwa Nokuthi Yini Okufanele Uyigweme

Ukudla Ngokufanele Kungathuthukisa Ukubuyiswa Kwakho

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Phinda uhlole isidlo sakho sokudla

Uma uke wahlinzwa, ukudla okudlayo kungenza umthelela omkhulu ekutheni uphinde utholakale futhi ukuthi isilonda sakho siphulukisa kanjani ngokushesha. Ukudla ukudla okulungile kungavimbela izixazululo, njengokuqothulwa kanye negazi eliphezulu, futhi unikeze izakhi ezidingekayo zamaprotheni isikhumba sakho sidinga ukuphulukisa ngokushesha.

Enye yezinto ezinhle kakhulu ongayenza ukuze uthuthukise isimo sakho sokudla okunomsoco uma uphila kusuka ekuhlinzekeni ukugxila kokudla okuphelele. Lokho kusho ukukhetha ukudla "okuphelele" noma okungaphenduliwe. Isibonelo, i-orange ingaba ukudla okuphelele. Ijusi le-Orange, kodwa, lizoba nguqulo olusetshenziselwa ukudla. I-mbatata ebhakiwe yikudla okuphelele, kuyilapho i-french frory isetshenziselwa futhi inempilo encane, ifakiwe. Uhlu luqhubeka futhi isifuba se-inkukhu singcono kunezinkukhu zezinkukhu, u-anyanisi angcono kunamasongo anyanisi.

Ngakho-ke, uhlose ukuthola okuningi komsoco wakho kulokhu okudla konke, okuyinto empeleni indlela enempilo yokudla nsuku zonke, hhayi nje amasonto alandela ukuhlinzwa.

Ukudla okusetshenziselwa ukuvama kunomthelela omkhulu wamafutha, ushukela, usawoti, kanye nezithako zamakhemikhali, kepha amafiber amancane kakhulu namavithamini kunabo bonke abadla nabo. Enye indlela elula yokunamathela ekudleni okungcono okunomsoco, okuncinciwe ukugxila ezingxenyeni zangaphandle zesitolo. Izitolo eziningi zokudla zihlelwe ngokudla okungekho emthethweni ezindaweni ezikude zesitolo ekukhiqizeni, izindawo zokudoba / izinhlanzi, ubisi, nezinkwa.

Ngokwenza okuningi kokuthengwa kwakho kulezo zindawo, ngokuzenzakalelayo uyokhetha ukudla okunempilo okuphezulu e-fibre-isisindo esibalulekile sokufaka ekudleni kwakho emva kokuhlinzwa.

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Kungani Kudingeka I-Fiber Eningi

Kubalulekile ukufaka i-fibre ekudleni kwakho njengoba usuqala ukuhlinzwa kusuka ekuhlinzekeni. Akugcini nje ukuthi ukudla okuphezulu-fiber kunempilo kunabalingani babo abaphansi, i-fibre idlala indima enkulu ekuvimbeleni ukuqothulwa , ukuxilongwa okuvamile ngemva kokuhlinzwa. Ukuqokwa kungaphezu kokucasula emva kokuhlinzwa, kungakwandisa ubuhlungu kanye namathuba okubuyela esibhedlela ngesikhathi sokuphumula.

Esikhundleni sokungeza ukwesekwa kwefayibhesi ngosuku lwakho, njengama-husks e-psyllium, cabanga ukufaka ukudla okuphezulu kwe-fibre ekudleni kwakho nokuthola i-fibre ngendlela engokwemvelo. Ukwengeza akuwona umqondo omubi, kepha i-fiber ekudleni iqala ukusebenza kangcono ukuvimbela ukuqotshwa, uma kuthathwa amanzi amaningi.

Ukudla okuphezulu kwe-Fiber:

• Zonke izinkwa zokusanhlamvu - Bheka ukudla okusebenzisa okusanhlamvu okuphelele futhi kumnyama. Isinkwa esimhlophe ngokuvamile sihlanzekile ukuba sibe umthombo omuhle we-fiber.
• Izithelo zonke - Lokhu kufaka phakathi ummbila, i-oatmeal, nezinye izinhlamvu.
• Izithelo - Izithelo ezintsha ziwumthombo omuhle kakhulu wamavithamini ne-fiber.
• Imifino - Imifino iyimithombo emihle kakhulu yefiber futhi ingathengwa fresh noma iqhwa.
• I-Cereal - Akuwona wonke okusanhlamvu okunokuqukethwe okuphezulu kwe-fibre. Hlola ilebula ukugwema okusanhlamvu okushukela noma okuphansi. Bheka i-cereal nge-fibre egameni, noma unamathela kokudla kwasekuseni okudala, okufana ne-oatmeal noma ukhilimu kakolweni.

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Gwema Ukudla Okubangela Ukuqokwa

Ukuqothulwa kuvamile emva kokuhlinzwa ngoba imithi yokuhlunguphazwa kwemithi-i-opioids, ikakhulukazi-isetshenziswa njalo ezinsukwini ezilandela inqubo yokuhlinzeka futhi ibe nomphumela owaziwayo wokunciphisa ukuhamba kwamathumbu.

Ngenkathi ukudla okunye kungasiza ukuvimbela noma ukwelapha ukuqotshwa, kunezinye zokudla ezingenza ukuqothulwa kakhulu. Ukuqokwa kungakwandisa izinga lakho lobuhlungu futhi kungabangela ukucindezeleka okungeziwe ekukhungweni kwakho , ngakho-ke kubalulekile ukugwema noma kunini lapho kungenzeka khona.

Ukudla Okungenzeka Ukwenza Ukuqokwa:

• Ukudla okumile noma okuphefumulisiwe - Lokhu kuhlanganisa izithelo ezomile (ukukhwehlela kungavamile, kungasiza ekunciphiseni ukudliwa), inyama yezinyosi kanye nezinye izinhlobo zama-potato chips.
• Ukudla okucutshungulwayo
• Ushizi
• Imikhiqizo yobisi nemikhiqizo yobisi
• Inyama ebomvu
• Amaswidi - kufaka phakathi amaqebelengwane, ama-candies, amaqebelengwane, nokunye ukudla okuyishukela

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Gxila kuProtheni eLean

Amaprotheni angamafutha angatholakala emanzini aphile, njengenkukhu, i-turkey, ne-ngulube. Ukudla okudobile, kufaka phakathi inhlanzi, futhi kuyimithombo enhle kakhulu yeprotheyini ephilile. Inyama ebomvu ayinconywa ngenxa yezinga eliphakeme lamafutha agcwele futhi ngoba kungabangela ukuqotshwa.

Uma ungadli inyama, noma ungajabuli inyama, khumbula ukuthi amaprotheni avela emithonjeni eminingi ngaphandle kweyama . Cabanga ngamantongomane, i-tofu, ubhontshisi kanye nokudla "kwemifino", njenge-tempeh neprotheyini yemifino eqoshiwe (TVP) yokwengeza izidingo zakho zamaphrotheni. Imikhiqizo yobisi nayo iyimithombo yamaprotheni, kodwa ingabangela ukuqothulwa, ngakho kufanele isetshenziswe ngokulinganisela.

Uma unenkinga yokudla, cabanga ukwengeza ukudla kwakho nge-protein powder, okungeziwe kwiziphuzo, njenge-smoothies.

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Izinhlamvu Zonke Esikhundleni Sezinhlamvu Zokuhlanza

Ukudla okuphelele kungumthombo omuhle kakhulu wamavithamini namaminerali kanye ne-fiber. Qinisekisa ukuthi ukhetha izinkwa zokudla okusanhlamvu noma okusanhlamvu noma kunini lapho kunokwenzeka, kunokuba uguqule "izingubo" ezimhlophe. Ilayisi yindlela enhle yokwengeza okusanhlamvu okuphelele ekudleni kwakho, kodwa izinhlobo eziningi zelayisi zenziwa ngendlela yokuthi izinga lokudla okunomsoco aliphansi. Kuzo zombili izakhi kanye ne-fibre content, khetha irayisi enombala noma ezinye izinhlobo ezingacubungulwa, futhi ugweme ilayisi omhlophe.

Ukudla kwasekuseni yisikhathi esihle sokwengeza okusanhlamvu konke kanye ne-fibre ekudleni kwakho. Dweba ubhekeni namaqanda bese ukhetha u-oatmeal noma omunye uketshezi ogcwele okusanhlamvu, isinkwa sonke sikakolweni nezithelo ezintsha zokudla kwakho ekuseni.

Uma uke wahlinzwa emathunjini akho, qiniseka ukuthi uvunyelwe ukuba udle okusanhlamvu okuphelele ngesikhathi ululame ngaphambi kokuwafaka ekudleni kwakho. Khokha ngokukhethekile imiyalelo yakho yokukhishwa ngokuphathelene nalokho okufanele ukondle ngesikhathi sokuthola kwakho.

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Izithelo Fresh nemifino

Izithelo nemifino emisha iqukethe kokubili izakhi kanye ne-fibre, okubalulekile ekuphulukeleni ngesikhathi uthola ukuhlinzwa kusuka ekuhlinzekeni. Ngenkathi i-fresh is best, izinto ezifriziwe noma ezinamathanga nazo zilungile. Zama ukugcizelela izinto ezingacutshungulwa, njenge-broccoli esisha, futhi ugweme ukudla okucutshungulwa, okufana nesobho se-broccoli ekheniwe.

Omunye umphumela wemihla wokudla izithelo nemifino eminingi kunokujwayelekile igesi. Nakuba lokhu kungaba inkinga ecasulayo noma ehlazozayo, kufanele idlule phakathi nosuku noma amabili. Uma igesi inzima kangangokuba uzizwa ucindezelekile kwesisu noma isisu somzimba, unganciphisa ukudla kwakho kwemikhiqizo esisha noma usebenzise i-gas reliever, njengoBeano ukuvimbela igesi noma iGesi-X (i-satethicone) ukuze kukhululwe igesi elikhona.

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Imikhiqizo yobisi emva kokuhlinzwa

Imikhiqizo yobisi iyiwumthombo omuhle kakhulu wamaprotheni, okubalulekile ekuphulukeleni emva kokuhlinzwa. Kodwa-ke abantu abaningi bathola ukuthi imikhiqizo yobisi ekudliwayo ingabangela ukuqotshwa ngemuva kokuhlinzwa. Kukhona nobufakazi bokuthi imikhiqizo yobisi ingandisa ukweqa emaphashini, ngakho-ke uma unomkhuhlane ongapheli , kungase kudingeke ukugwema imikhiqizo yobisi esikhathini esifushane.

Uma ungadla imikhiqizo yobisi ngaphandle kokuqothulwa, gxila ezintweni eziphansi ze-fat, njenge-milk skim, i-cottage shizi, ne-yogurt. Ushizi, amafutha aphansi noma cha, kufanele adliwe ngokulinganisela kuze kube yilapho unganquma ukuthi uma uyidla kuzokwenza ukuthi uqotshwe.

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Ukukhathazeka Ukudla Kwanele Ngemva Kokuhlinzwa?

Ngezinye izikhathi kunzima ukudla ngemuva kokuhlinzwa ngenxa yokungabi nesifiso sokudla. Lokhu ngokuvamile kudlula izinsuku ezimbalwa emva kokuhlinzwa, kodwa kubalulekile ukuqhubeka nokudla ukudla okunomsoco phakathi nalesi sigaba sokubuyiselwa kwakho. Ukuqokwa kungabangela ukungabi nesifiso sokudla. Uma kunjalo, khuluma nodokotela wakho ohlinzayo ngezindlela zokudambisa ukudonsa ngaphambi kokuthatha izixazululo ezingaphezulu.

Ngenkathi abantu abaningi baseMelika bekwazi ukuma belahlekelwa amakhilogremu ambalwa, ukweqa ukudla emva kokuhlinzwa akuyona indlela yokwenza. Ukuhluleka ukudla ngokwanele emva kokuhlinzwa kunganciphisa ukuphulukisa futhi kubambezele ukuvala ukufakwa kwakho. Umzimba wakho udinga amaprotheni nezinye izakhi ukwakha izicubu ezintsha ezinempilo nokuphulukisa izicubu ezilimazwe ngokuhlinzwa.

Uma ungeqotshwe futhi usenenkinga ngesifiso sakho, cabanga ukudla kwe-calorie-dense, njenge-smoothie, engaba ne-milk, izithelo ngisho namaprotheni powder uma kudingeka. Uma ungeke ukwazi ukudla ama-kilojoule okwanele emva kokuhlinzwa kwakho, zama ukudla ukudla kwekhalori-obukhulu lapho kunokwenzeka. Lokhu kusho ukudla ukudla okuqukethe ama-khalori amaningi ngokulunywa kunabanye. Isibonelo, indebe yesaladi eluhlaza ingaba ukudla okuncane ngekhalori ngendebe, ngenkathi i-avocado ingaba phezulu kakhulu kilojoule indebe ngayinye.

Uma ukudla ama-kilojoule okwanele kuyinkinga, ungase ufune ukuqeda izinto ezincane-khalori nekhalori ezivela ekudleni kwakho uze ukwazi ukudla ngokwanele. Isibonelo, sebenzisa isaladi yokugqoka njalo, esikhundleni soda yokudla nge-juice noma i-full-calorie soda futhi (ngokujwayelekile) gwema ukudla okusho ukuthi "lite," "ngaphandle kokushukela," "ngaphandle kwekhalori," "ukudla," " amanoni, "noma" ikhalori ephansi "kule ilebuli.

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Izindlela Elula Zokufaka I-Calories Ekudleni Kakho

Uma unenkinga ukuthola ama-calorie okwanele ekudleni kwakho emva kokuhlinzwa, ukutakula kwakho kungathinteka kakhulu. Lezi zeluleko zingakusiza wengeze amakholori ekudleni kwakho ngaphandle kokuthi udle ngokuphawulekayo ngaphezulu; Kodwa-ke, lezi zinguquko aziyona inhliziyo enempilo futhi angeke zisize ukulahlekelwa isisindo. Le ndlela yokudla igcinwe abantu abangakwazi ukudla ama-calorie alanele, ngoba lokhu akuyona uhlelo oluhle lokudla okunomsoco isikhathi eside.

Abanye abantu balwela ngempela ukudla ukudla okwanele ekuqaleni kwesigaba sokuphumula, futhi lezi zeluleko zihloselwe labo bantu.

Lapho usukwazi ukubuyela ekudleni okunempilo, ukuqeda amafutha agcwele kanye noshukela ngenkathi ugcizelela izithelo, imifino, namaprotheni aphilile, kubalulekile ukwenza kanjalo.

Izindlela ezingu-12 zokwenza ama-calne-calories ku-Diet yakho

• Sebenzisa ukhilimu olunzima esikhundleni se-non-fat ayisikhilimu.
• Sebenzisa ushukela wangempela, hhayi ushukela esikhundleni.
• Sebenzisa ibhotela langempela noma i-margarine, hhayi ukusabalalisa ibhotela eliphansi noma ukuphamba.
• Pheka ngamafutha, hhayi ngokupheka.
• Khetha izinketho ezigcwele zekhalori uma kungenzeka uma udla ukudla okulungiselelwe, njengokudla okufriziwe. Isibonelo, ungakhethi ukudla Abaqaphi Ukudla okufriziwe, njengoba belawulwa ikhalori, khetha inguqulo ephelele yekhalori.
• Suck on mints noma candy.
• Yidla izinto eziphezulu kakhulu zekhalori epulazini yakho kuqala.
• Gcina isiphuzo se-calori eliphelele (ijusi, i-lemonade, i-soda) esiseduzane, uphuze kuso uma kunokwenzeka.
• Engeza ukwesezela kokudla, njengokuqinisekisa noma imigqa yamaprotheni, ekudleni kwakho.
• Snack phakathi kokudla.
• Sebenzisa ukudla okulula okukhalori, njengamantongomane nembewu.
• Cabanga ngokudla njengomsebenzi wakho, futhi wenze njalo. Cabanga ngama-commercial breaks kuthelevishini ukuze kube isikhumbuzo sokuba ne-nibble.
• Khetha imifino ene-khalori engaphezulu, njenge-avocado namazambane esikhundleni se-ulethisi.
• Engeza isiphuzo sokulala ngesikhathi sakho.

Izwi elivela

Okudlayo ezinsukwini nasemasontweni okulandela ukuhlinzwa kungasiza ekunqumeni ukuthi uphulukisa kanjani futhi uzizwa kanjani lapho ululame. Thatha isikhathi sokudla kahle, ukhetha ukudla owaziyo ukuthi unempilo futhi unomsoco, futhi qiniseka ukuthi udla okwanele okwanele ukuze ugcine umzimba wakho ngokusebenzisa inqubo yokuphulukisa.

> Imithombo:

> Ukwelapha Ukuqokwa-Indlela Yokuqeda Ukuqokwa. UDkt John Anne. http://hubpages.com/hub/Constipation_Cure

> Nelson AD, Camilleri M. Ukuxoshwa okuxoshwa kwe-Opioid: ukuthuthukiswa nokuqondiswa komtholampilo. I-Ther Adv Chronic Dis. 2016.