8 Izindlela ezilungileyo zokuKhusela ukuBamba

Ugh, eyabangela ukuziva. Sonke siye sabona ngexesha elithile okanye kwelinye ebomini bethu. Into kukuba xa sivakalelwa kukuba, sinesidima. Kunzima ukuzonwabisa lwakho ngemini ukuba uziva unqabile: Awunelisekile kwiingubo zakho, kwaye ukuziva uqinisekile akufikeli lula ukuba uvakalelwa kukuba isisu sakho sikhule ubungakanani obu-3 ngosuku.

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Beat Beat Bloat

Ngamanye amaxesha kunzima ukuphawula oko kubangela ukuba uvakalelo olubi kakhulu. Ngaba udlile kakhulu? Ingaba igesi engaphezulu? Ngaba ugcina amanzi? Ukuba ungumfazi, ingenxa yokuba uhamba phambili? Iindaba ezilungileyo kukuba kukho amanyathelo aqhelekileyo onokuyithatha ukulungisa ingxaki yokubetha, kungakhathaliseki isizathu esithile. Ngolunye lweziphakamiso ezilandelayo ziza kunceda umzimba wakho usebenze ngendlela ekufuneka usebenze ngayo, ngoko ke kukugcina ungagqithisi njengobhaluni ophezulu. Njengoko uza kubona, ezinye zeengcomo zikhawuleza kwaye zilula, ngelixa ezinye zazo ziza kufuna umzamo onzima. Umgca wokuba kukuba ngokunyamekela ngokwakho, uya kunceda umzimba wakho uzive kwaye ukhangele phambili.

QAPHELA: Kukho imeko ezininzi zonyango ezingenza umntu azive Ukuba ubona iimpawu eziqhubekayo okanye eziqhubekayo zokubhenca, kubalulekile ukuba ubone ugqirha wakho ngokugqithisa ngokupheleleyo.

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Musa ukuhlawula i-Gum

Ngubani owaziyo ukuba ukuhlafuna i-gum kunokubangela ukuba uziva uziva? Nangona kunjalo, zimbini izizathu ezinokwenzeka ukuba kunokukho uxhulumaniso:

I-intestinal yegesi ingaveliswa ngama-bhakteria asebenzisana nokutya okuthile. Ezi bhaktheriya zibonakala zithanda amnandi amnandi aphelela -ol (afana ne-sorbitol) -ama-quotes afunyanwa kwiintlobo ezininzi ezingenashukela.

2. I- intestinal yegesi nayo ivela kwi-air swallowed, kwaye umoya uginya xa sihlafuna i-gum.

Ngoko uphazamise kwicala lokulumkisa uze unqume ukuhlafuna i-gum.

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Yidla ukutya okuncinci

Oku kufanele kube yinto elula kakhulu, kodwa kuluntu lwethu oludliwayo oludliwayo, kubonakala lukhuni kunabo bonke. Imizimba yethu yayilungiselelwe ubukho bempahla, kodwa ininzi yethu ihlala ijikelezwe ngobuninzi-ininzi esiyithandayo ukuyisebenzisa ngokubanzi, kuninzi lwethu. Kutheni sifunde? Sidla kakhulu, kwaye siziva sizikhunjulwe. Ewe, siyaziva sizikhunjulwe. Sizibophezele ngokoqobo!

Mamela umzimba wakho. Yondla kuphela kwisimo njengoko ikhululekile. Ukuba unethuba lokuchitha nayiphi na ixesha malunga nosana, uya kubona ubuhle benkqubo njengoko kufuneka usebenze. Iintsana ziza kusuka kwi-ingono okanye ibhotile xa zanele. Baya kuvala umlomo wabo xa i-spoon ibuya emva xa izibilini zabo zizele. Endaweni ethile kumgca, silahlekelwa ngulo loop oluhle. Zama ukubuya ekunxibelelana nayo. Ukuqwalasela indlela ozivakalelwa ngayo emva kokutya: Ingaba isisu sakho sivakalelwa? Ngaba uziva uvalwe? Sebenzisa loo mpendulo ukucacisa ubungakanani bendawo yakho kwisidlo sakho esilandelayo.

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Gwema i-Gassy Foods

Enye yezona zinto ezibangela ukuvalelwa-kunye neqabane layo elingaxhamliyo kulwaphulo-mthetho, ukususwa kwesisu -ninzi ye- intestinal gas. I-gesi yamathumbu aveliswayo xa sidla ukutya okuthethiweyo okuphazamiseka ngama-bhakteria ngokuqhelekileyo ukuba aphephe umzila wethu wokutya. Enyanisweni, ininzi yethu yazi ukuba iiembotyi ziyaziwa ngokuba "yi-gassy."

Ukuba ukholelwa ukuba ukutya kukubangela kakhulu ingxaki yakho yokubhubhisa , unokufuna ukuzifundisa kwi- FODMAP yezantsi . Nangona le ngcamango yaphuhliswa njengendlela yokuqonda kakuhle i- IBS , abaphandi bayo bajonga kakuhle ukutya okuthethiweyo ukuze bahlolisise umphumo onawo emzimbeni. Iingcamango zabo kukuba ukutya okuthe ngqo kunokubangela ukunyuka kwexabiso zombini kunye negesi emathunjini amancinci amakhulu. Lo mqulu ophezulu unokuba negalelo kwiimpawu zokubetha. Ukuba awunayo i-IBS, akufuneki ukuba ulandele ukutya okufutshane okufutshane kwe-FODMAPs , kodwa unokufumana inzuzo ekukhuseleni ukutya okuphezulu kwe-FODMAP ngokubhekiselele kokutya okuphantsi kwe-FODMAP xa kunokwenzeka.

Ziziphi izinto zokutya ezibhekwa njengezingekho gassy ? Ukutya kunye neeprotheyini okanye uhlobo oluphilileyo lwamafutha ngokubanzi luchithwe kakuhle kwaye alufakelanga inxaxheba ekubhentsheni kwamathumbu emathunjini.

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Dlulela kwiTyuwa

Ukutya okunyukisayo yinye iqela lokutya lokuphepha. Ukutya okunokutya kunokuncedisa ukugcinwa kwamanzi kwaye oko kukukwenza uzive ukhululekile. Okubaluleke ngakumbi, kufuneka ukwazi ukuba iingxaki zempilo ezinxulumene nokutya okungaphezulu kweetyuwa zinokudlulela kuninzi kwiingubo zakho. Ukunyusa ityuwa ngokweqile kunokunyusa umngcipheko weengxaki zentliziyo, kunye nezinye izimo zempilo ezinzulu.

Ngoko, weqa ityuwa kwaye uqaphele oko udlayo. Funda amalebula! I-sodium (ityuwa) umxholo wezinto ezininzi zokutya ezilungele ukulungelelanisa ziphezulu. Xa kunokwenzeka, lungiselela ukutya kwakho usebenzisa izithako ezipheleleyo ukuqinisekisa ukuba ityuwa yakho yokudla iyindawo ephilileyo.

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Ulawulo oluphuma ngaphandle kokutya okanye uVimba

Ingaba imbangela yokubhula kwakho ibe yiklasi ethile yokutya ? Abantu abaninzi namhlanje bathetha ngokukhathazeka kwe- gluten kunye neengxaki zokungaxinzeli i-lactose , kodwa kubalulekile ukuchonga loo ngxaki ngendlela yenzululwazi, kunokuba ilawulwe ngokukhawuleza kwikhosi yokutya kwaye mhlawumbi uzibekelele ukusilela kokutya. Okokuqala, kufuneka uxoxe nodokotela wakho, ngubani unokucebisa iimvavanyo zokuxilonga. Unokuphinda ukhuthaze ukusetyenziswa kokutya kokunciphisa , kulandelwe ngumngeni wesigaba apho uphinde uvuselele ukutya kwakhona kwisondlo sakho.

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Zama i Probiotic

Ukuba uvakalelwa kukuba ukubetha kwakho kubonakala kukutya kunye negesi, xela ugqirha wakho malunga nokuzama iprobiotic . Abantu abaninzi baye bakuva ngeeprobitics kuphela ngeentengiso ezenzelwa i-yogurts eziqulethe probiotics ezongeziweyo. Ezi bhaktheriya "ezinobungane" zibonakala zisebenza ngokucwangcisa ukulinganisela kwebhaktheriya kwindlela yokugaya, ngokunjalo ukunciphisa iimpawu zegesi kunye nokucima. Nangona uphando lophando lwempumelelo yabo ludibeneyo, ngenxa yecandelo lokuba kukho iindidi ezahlukahlukeneyo, imiphumo emibi ibonakala iyinto encinci okanye ingekho. I-yogurt ingasayi kuba yindlela ekhethekileyo ngenxa yokushukela, kodwa unokufumana iprobiotics yakho ngokusebenzisa ukuxhaswa okanye ngokutya ukutya okunotyiweyo .

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Ukuhambisa Umzimba Wakho

Imizimba yethu iguquke ngokusekelwe kwindlela yokuphila esebenzayo, kodwa namhlanje namhlanje abaninzi bethu banokuphila ubomi. Ukuba uziva unqabile, kuthetha ukuba umzimba wakho ugcina into ethile, umzekelo, ukugcina umbane okanye igesi. Ukuzivocavoca ngenye yezindlela umzimba wethu ubeka ngayo izinto. Ngokuhamba komzimba, utywala luya kutyhutyha kwiisistim zethu, kwaye igesi ikhuthazwa ukuba yenze indlela yethu yokutya . Ngoko hamba ukuhamba, ukugijima, okanye nayiphi na uhlobo lomsebenzi owenzelayo. Ukuba unamathele kwidesksi yakho esebenzayo, unokuhamba ukuya kumanzi opholileyo okanye wenze ezinye izinto ezilula; yonke into ifuna ukuhamba izinto.

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Phuza amanzi amaninzi

Unokuba ucinga, kutheni ndiza kusela amanzi amaninzi ukuba ndivele ndiziva ngathi ngongoma? Ewe, cinga ngamanzi njengento ekhupha zonke iiseli zomzimba wakho, ezibanceda ukuba zisebenze ngokucocileyo nangokufanelekileyo. Amanzi ayadingeka ukuthutha i-oxygen kunye nezondlo kumzimba wethu, kunye nokuthutha i-toxins kunye nezinto eziphathekayo kwi-cells kunye nasemzimbeni wethu ngokusebenzisa umchamo kunye ne- stool . Ngamanye amagama, amanzi kubalulekile ukukrazula oko imizimba yethu ayiyidingi, oko kukuthi zonke ezo zinto ezibangela ukuba ziqhekeke kwindawo yokuqala. Ngoko uphuze amanzi akho! Yaye ininzi!

_Umthombo:

_{Ibhulozo lomzimba. Medline Plus. https://www.nlm.nih.gov/medlineplus/ency/article/003123.htm.}