Ngaba utyhila ukutya? Ngaba uxakekile kangangokuthi nokuba ukuhlafuna kubonakala ngathi kuluhlaza? Nazi ezinye izicwangciso zokuphucula ukugaya:
Vala i siseko
Isiseko sokuqala kukuqinisekisa ukuba uhlafuna ngokutya kwakho.
- Thatha amancinci amancinci.
- Faka ifom yakho phantsi phakathi kokubamba.
- Zama ukusebenzisa i-chopsticks; kukunyanzelisa ukuba uhlawule.
- Ukuhlaziya ngokulumkileyo ukutya nganye.
- I-carbohydrates digestion iqala emlonyeni; ukuhlafuna i-amylase ivumela i-amylase, i-enzyme ye-digestive ikhona ematheni, ukugaya i-grains.
Isiseko sesibini kukufumana amanzi aneleyo.
Ukungenwa kwamanzi okwaneleyo yimbangela ebalulekileyo yokuqhaqha. Ukugqithiswa koko kubangele ukungalingani kwiibhaktheriya, kukhuthaza ukuvuvukala kwamathumbu emathumbu, kwaye kunokukhokelela ekubanjweni kwamamolekyu amakhulu, imeko eyaziwa ngokuba yi- intestinal .
Isisiseko sesithathu kukunyusa ukusetyenziswa kwefayibha yakho.
Imithombo efanelekileyo yefayibha yokutya iquka:
- Iziqhamo ezomileyo ezinjengemihla, amakhiwane kunye nemifuma.
- Ubhontshisi kunye nemigqabi. Ukuba awunaso ixesha lokupheka ubhontshisi obomileyo, uthenge umxube, kodwa qiniseka ukuba uwahluthise kakuhle phambi kokupheka. Iilentili kunye neepasari zohlulayo zingaphantsi kwegesi kunezinye izityalo.
- Yenza i-apula kunye nawe ukuba usebenze njenge-snack.
- I-flaxseeds yomhlaba yilexative elula. Zingaba luncedo ekumanyeni okungapheliyo, umonakalo kwindonga yamathumbu ekusebenziseni i-laxative, isilonda esicasulayo , kunye nokunciphisa ukuvutha. Ukucoca i- flaxseeds yomhlaba kwilayisi, iigrains, i-salads, okanye nayiphi na esinye isidlo ozikhethile.
Qalisa Ukutya Okumangalisayo
Isifundo sokuqhubela phambili kwiYunivesithi yase-Indiana State sibone ukuba ingqondo, kuquka imiyalelo ethile yokutya ngokukhawuleza ukunambitheka kokutya kwaye uqaphele ukuba kukutya okwaneleyo, kuncedwe ukunciphisa ukutya kweebinge ukusuka kumyinge weebhayine ezine ngeveki ukuya kwisiqingatha.
- Yidla ngexesha. Yilonda zonke iiluma, uzonwabela iifrimu, izithako kunye nesiphunga sakho sesidlo.
- Thenga iintyatyambo ezintsha ukubeka itafile yokutya.
- Sebenzisa iincinci ezincinci ukuze udle ngaphantsi kwilingo ngalinye.
- Yakha umoya omhle: jima izibane, udlale umculo kwaye ukhanyise ikhandlela.
Idilesi yokuSondla kokutya kunye neAergy
Ukukhathazeka kokutya kusemva kweengxaki ezininzi zokugaya ukutya. Ngokomzekelo, phakathi kwama-33% kunye no-66% wezigulane ze-IBS zibika ukuba zinokungabikho kokungahambisani nokutya okunye, okubangelwa ukubetha, i-gas, nentlungu. Iimpazamo eziqhelekileyo zinobisi kunye nobisi (40-44%) kunye neengqolowa (40-60%).
Udokotela oqeqeshwe angayilawula isondlo sokuphelisa. Ukutya okuninzi kususwa ekudleni kwithuba elincinane lexesha, kwakhona kuphinda kuqaliswe i-sequentially ukuhlukanisa ukusabela komzimba kwizidlo ezimbi.
Ukwandisa amaBhakteria amahle
Akunjalo zonke iintsholongwane ezimbi. Kukho iintlobo ezahlukeneyo ezingama-400 zeebhaktheriya kunye namayeza e-digestive system. Kulezi, ibhaktheriya iLacbabacillus acidophilus kunye neBifidobacterium bifidum ibonwa ngokuba yinto efanelekileyo "ye-probiotic" ibhaktheriya kuba inokunceda ukugcina impilo yemathumbu.
Nangona iibhaktheriya ezintle zifumaneka kwi-yogurt enye, kukho uguquko oluninzi ngobungakanani kunye nomgangatho. Khangela i-yogurt ye-organic yogurt efanelekileyo yongeza iinkcubeko ezisebenzayo emva kokunyusa ukutya ngenxa yokuba le ntsholongwane inokutshabalalisa zombini iibhaktheriya ezilungileyo nezimbi.
Izilwanyana eziqukethe i-acidophilus kunye ne-bifidobacteria ziyafumaneka kwiindawo zokutya ezempilo. Ziluncedo ngokukodwa kwiimeko ezilandelayo:
- I-irritable bowel syndrome
- Uhudo
- Igesi, ukuqhaqhaqhafaza, ukuguquka
- Izifo zesisu zesisu zesigxina
- Ukuphefumula
Isongezelelo sokubuyisela iMpilo yokuDala
- I-Peppermint Oil e-Enteric-Coated : Ioli yePeppermint inokunciphisa ubuhlungu besisu, ukutywala kunye negesi.
- Ii-enzyme ze-Digestive : I- supplementary enzyme zikholelwa ukuba zixhasa i-enzymes yomzimba yokutya ukusiza ukugaya kunye nokuncedwa nezinye izifo ezibangelwa kukutya okubi.
Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onelayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.