Iingcebiso Ezintle Zokuphumelela Emva Kokunyuka Kwemithwalo Yokukhubazeka

Oko Ukwenza Nento Ongayenziyo Emva kokunyuka kwegazi Ukuhlinzwa

Uza kwenza utshintsho oluninzi kwimpilo yakho emva kokuba uqhutywe utyando, oya kubandakanya ukulandela imiyalelo yakho ye-dkt. Hlola ezi mphulo zempumelelo emva kokuhlinzwa kokulahleka kwesisindo:

• Yazi ukuba uza kubiza ugqirha wakho.

  Kwiiveki emva kokuhlinzwa, kufuneka ubizele ugqirha wakho ukuba:

  Uphuhlisa umkhuhlane ngaphezu kwama-101 degrees

  Unentlungu engalawulekiyo

  Awukwazi ukugcina umbane

  Unomphefumlo omncinci okanye unobungozi bokuphefumla

  Uyabona izitshixo zamnyama okanye zokulinda (igazi)

  Ngokukhawuleza uqala ukuphazamiseka lula

  Izigqibo zakho ziqala ukuvuza okanye ukugaqa kakhulu

  Uhlakulele intlungu yomlenze ongenakuchazwa

• Musa ukusela iikhalori. I-caloric intake yakho iyakuncipha emva kokuhlinzwa, okufuneka kukuncede ulahlekelwe isisindo. Musa ukusebenza ngokuchasene nokutyunjwa kwakho ngokuthatha iikhalori ezimanzi ezingenakho ukutya kunye nokunciphisa ukulahleka komzimba. Yenza yonke i-calorie count ngokugxila kwiiprotheni, iziqhamo kunye nemifuno. Kwiintsuku ezimbalwa zokuqala emva kokuhlinzwa ungakhuthazwa ukuba uphuze i-smoothies kunye nezinye iiprotheni iziphuzo ezizityebileyo, okungafani nokulawula.
• Gwema ushukela. I-Sugar iyona ikhalori engenanto engenanto. I-Sugar iya kwenza ukuba ushukela wakho wegazi uphuke, kubangele indlala, unganikeli izondlo kwaye, ngenxa yezigulane zeentlobo ezithile ze-gastric overpass, ezibangela ukuba i-dumping syndrome. Gweba ushukela kunye naluphi ukutya okuluhlu lweswekile kwiimveliso ezintathu zokuqala, xa kunokwenzeka.
• Gwema iziphuzo ze-carbonate. Ubume obunzima bokusela iziphuzo ezinobisi, ezifana ne-soda, kunokubangela intlungu yegesi nokwandisa uxinzelelo esiswini sakho, esinokuyingozi kwizinto ezisisiseko kunye ne- sutures , ngakumbi kwiinyanga emva kokuhlinzwa kwakho.

• Musa ukusela amanzi ngokukhawuleza ngaphambi, ngexesha okanye emva kokutya kwakho. Kubalulekile ukuba ulondoloze inani elincinci lesithuba sakho esiswini sakho sokutya okuphezulu, ukutya okunothileyo. Ukusela ngaphambi kwaye ngexesha lokutya kwakho kuza kuzalisa isisu sakho nge-fluid, endaweni yokutya, kwaye uphuze ngoko nangoko emva kokuhlinzwa kwakho "kunokuhlamba" ukutya ngaphandle kwesisu sakho, okwenza ube nelambile ngokukhawuleza. Ukutya okuhlukeneyo kunye nokusetyenziswa kwamanzi ngamanzi ubuncinane isiqingatha seyure, nanini na unako.

• Gcina uhambo lwakho lokulandelela. Emva kokuhlinzwa, inkqubela yakho iya kujongwa ngokukhawuleza. Ukumiswa kwee-skipping kunokuthetha ukuba ukusilela okunomsoco, ukuxilongwa kwengqondo okanye ezinye izinto ezingenakufumaneka ngexesha elifanelekileyo. Kwakhona, ukuqeshwa kwaba ngumgqugquzeli omhle wokuhlala endleleni kunye neenjongo zakho.
• Ungayeki ukuthatha nawaphi na amayeza ngaphandle kokuvunywa kwakho. Izifo ezininzi zinokuphucula ukuhlinzwa kunye nokulahleka kwesisindo, kodwa oko akuthethi ukuba ufanele ukuyeka ukuthatha amayeza akho. Xoxa nodokotela wakho ngaphambi kokumisa nayiphi na imithi. Ngomqondiso ofanayo, ungaqalisi imishanguzo ngaphandle kokuvunywa kwabagqirha bakho, ngokukodwa kwiiveki emva kokuhlinzwa.
• Musa ukutywala. Ukuqhaqhaqhayisa ngumkhwa onganciphisa inkqubela yakho kunye nokulimaza yakho impumelelo yesikhathi eside. Unamathela kwizidlo eziphezulu kwaye ugweme ukutya okungafunekiyo. Ukuba ulambile, yidla, kodwa ungadli phakathi kokutya.
• Iiprotheyini, iProtheni, iProtheni! Iiprotheyini kufuneka zibe yintloko yakho ephambili xa uhleli phantsi kwisidlo. Akunakukukunceda kuphela ukugcina ubunzima bemisipha ngexesha ulahlekelwa yioli, kodwa kuya kukukunceda uzive uzele ixesha elide emva kokutya kwakho.
• Yeka utywala otywala. Utywala buzele ngeekhalori ezingenanto ezinganikiyo niselo. Iyakwazi ukufaka isandla kwizilonda zesisu, esele usengozini ngenxa yokuhlinzwa kwakho. Ukunyameka kwemithwalo yokulahlekelwa kukulahleka kukunceda utshintshe utshwala kunokuba wawukho ngaphambili, ngoko ke uhamba kancane.

• Ukuhlaziya uze uhlaziye ezinye. Ukufuna ukutya ngokufanelekileyo kubalulekile ukukhusela isicupunu kunye nokuhlanza ngexesha nangemva kokutya kwakho. Iziqu ezininzi zokutya zinokubangela ingxaki ekudluleleni kwi-digestive tract emva kokuhlinzwa, kwaye ukuba iyanamathela endleleni, ingabangela intlungu.
• Gwema ukukhulelwa kwiinyanga ezingama-24 zokuqala emva kokuhlinzwa. Umzimba wakho uya kuba kwimodi ephezulu yokulahlekelwa ubunzima ubuncinane ngonyaka emva kokuhlinzwa kwakho. Ngelo xesha, ukuxhaswa kunye nosana bekuya kuba yingozi kuwe kwaye kuyingozi kumntwana okhulayo. Ukuba usebenza ngokwesondo, sebenzisa indlela ethembekileyo yolawulo lokuzalwa, kwaye ubonane nodokotela wakho ogqirha ngaphambi kokuzama ukukhulelwa.

• Fumana iqela lokuxhasa. Kukho abantu abangaphezu kwama-140,000 abanesifo sokulahlekelwa ubunzima ngonyaka, ngoko ke abantu abaye bahamba ngeembadada zakho akunakukufumana. Amaqela enkxaso awanakho ukunika inkxaso ngenkxaso, kodwa anokunika iingcebiso malunga nobuninzi beenguqu ezijongene nazo njengoko ulahlekelwa isisindo. Amacandelo enkxaso ayatholakala kwiindawo ezininzi ezinomdlali we-bariatric kwaye zininzi kwi-intanethi.
• Musa ukuthatha izidakamizwa ezingaphezulu kweso sigqirha ngaphandle kwemvume yakho. Izidakamizwa ezingaphezu kwee-counter ziyakwenza ingozi emva kokuhlinzwa okwakungekho nkxalabo phambi kokuhlinzwa. Ubunzima bokunciphisa i-ibuprofen kunye ne-acetaminophen kwandisa amathuba okuba uhlakulele isilonda. Izilungiso zokubambisa akufanele zithathwe ngaphandle kokuvunywa ngogqirha, njengoko ukumbombola kungabonakalisa inkxwaleko okanye isidingo sokutshintsha ekudleni.
• Mamela umzimba wakho. Ungadli ukuba awulambile. Kungenxa yokuba iwashi ithi ixesha lokutya, akuthethi ukuba kufuneka udle enye. Funda ukuphulaphula isisu sakho esincinci kwaye udle kuphela xa umzimba wakho ufuna.

• Gwema i-carbs elula. I-carbohydrates elula iqhutywe ukutya okufana nesonka esimhlophe, i-pasta, iswekile kunye nelayisi omhlophe. Ulawulo lwesitopu ngulo, ukuba lumhlophe, lube lu-carb elula. Ulunge ngakumbi ngezinye iindlela ezintle ezifana nerayisi ebomvu equlethe i-fiber kunye nezondlo ezingekho irayisi ezimhlophe. I-carbohydrate elula iyakwazi ukuphakamisa amanqanaba e-blood glucose, okubangelwa ukulamba nokuthanda.

• Ukuzivocavoca. Ukususela kwangoko unako ukuva emva kokuhlinzwa, ukuzivocavoca. Nangona awukwazi ukuhamba kude okanye ixesha elide, qalisa. Iziphumo zakho ziza kuba ngcono, kwaye uya kukhuthazwa ngokukhawuleza ukuba ugxininiso lwakho luphucule njengoko iipounds eziphalazayo. Ukuhamba kusinceda ukukhusela iingxaki ezinzulu, ezifana ne-pulmonary embolus kunye nama-clots, xa uqala ngokukhawuleza emva kokuhlinzwa.
• Yidla ngengqondo. Ungadli xa ukhangelele umabonwakude. Gxila kwizinto ozenzayo xa udla, kwaye umise umva uziva ugcwele. Ukunika ingqalelo ngokutya kwakho kuza kukunceda ufunde ukuthetha nini kwaye uphucule imimiselo emitsha.
• Hlala u-hydrated. Phuza amanzi amaninzi. Oku kuya kukunceda uzive unamandla ngakumbi, kwaye kuya kukuthintela ukuba ungadli ulambile ngokoma. Abantu abaninzi abadala badibanisa iimbono zombini, ngoko ke ukuba u-hydrated kahle, awusoze wazibuza ukuba ulambile ngokwenene.
• Utyando aluyi kulungisa ubomi bakho. Khumbula ukuba ukuhlinzwa kuyindlela yokunciphisa umzimba, kodwa akuyilungiselelo lokumangalisa kuzo zonke iingxaki ebomini bakho. Ukuba mncinci akuyi kubangela ukuba abantwana bakho bahlambulule igumbi labo ngaphandle kokucelwa, akuyi kulungisa umtshato ombi kwaye ngokuqinisekileyo akuyi kwenza izihlobo zakho ziziphathe. Yiba ngqiqo kwizinto ozilindelwe zobomi emva kokuhlinzwa.

• Yitsho i-caffeine. I-caffeine yiyona isilwanyana esisetyenziswa kakhulu kwihlabathi, kwaye isilwanyana. I-caffeine iguqula isimo sakho sengqondo, inyuse izinga lentliziyo yakho kwaye i-diuretic. Ukuba usela i-caffeine, uya kusebenza nxamnye nemizamo yakho yokuhlala u-hydrated kakuhle kwaye ukwandise umngcipheko wesilonda esiswini.
• Fumana izakhono zokuphikisana ngokufanelekileyo. Ukuba udinga utyando lwe-bariatric, amathuba aphakamileyo ukuba usebenzisa ukutya njengendlela yokunyamezela. Sekuyisikhathi sokufumana indlela entsha yokuhlangabezana nayo, nokuba uyayisebenzisa, ufunda incwadi, uthetha nomhlobo kwifowuni okanye nantoni na eyenzela wena ngaphandle kokutya.

• Ubisi? Ingayiyo. Ukuba kufuneka uphuze iikhalori, ubisi olunobisi lukhetho oluhle. Kodwa ke, qaphela ukuba izigulane ezininzi zokugula i-weight loss losses lactose emva kokuhlinzwa, nangona bengenayo ngaphambili. Hamba lula kwiimveliso zobisi uze wazi ukuba umzimba wakho uya kunyamezela i-lactose.
• Izidlo ze-Kiddie kunye neengxowa zezinja. Iziqulatho zokutya ziya kuba zikhulu xa zithelekiswa neemfuno zakho emva kokuhlinzwa. Cwangcisa ngokuthatha ikhaya lokutya okanye ulawule isabelo somntwana. Ukuba awuqiniseki ukuba unako ukumelana nokujoyina iqela elicocekileyo leplate, ukwahlula isahlulo esamkelekileyo kwisidlo kwaye umncedisi ususe ezinye phambi kokuba isilingo sisetyenziswe.
• Yeka ukusebenzisa i-straw. Ukuba uya kusela, ungasebenzisi i-straw. I-Straws ayikuvumeli kuphela ukusela ngokukhawuleza, ngoko unokuphelisa ngesisu esingenasiphelo, kodwa ivumela umoya ukuba ungene kwisisu esenokubangela ukuba ungakhathazeki kakhulu.
• Qalisa ukusebenzisa ngoku. Musa ukwenza inkqubo yohambo lwakho ulinde uze ulahlekelwe isisindo. Qala ngoku, nangona kunjalo nje ngamanyathelo ambalwa ngelo xesha. Ukwandisa njengoko ugxininiso lwakho lukhula kwaye uqhubeka ulahlekelwa isisindo. Lindela ukufumanisa ukuba ubuchule bakho bokusebenzisa ixesha elide kwaye bunzima buya kukwandisa kakhulu.
• Gxininisa ukutya konke. Yongeza ukutya okuncinciweyo okucwangcisiweyo, ezifana neziqhamo ezintsha, imifuno kunye neprotheni, kwisondlo sakho kangangoko kunokwenzeka. Gwema ukutya okucutshungulwayo, njengempahla ekhuselweyo kunye nebhokisi, xa kukho enye into entsha.

• Ukuba udokotela wakho ugqirha uncoma ukuba uncedise, thabatha isongezelelo. Uninzi lwezigulane zokuphulukana nokunyuka kwezilonda ziphantsi kwizinto ezibalulekileyo zokutya ezifana nesinyithi, i-potassium kunye ne-calcium. Ukuba ugqirha wakho uncoma i-counter okanye i-supplement supplement, thabatha enye.

_Imithombo

I-Bariatric Surgery For Obesity. Uxwebhu loLwazi lwaBathengi. Isizwe seSizwe soSifo sikashukela kunye neeNtsholongwane zeNtsholongwane. Matshi 2008. http://win.niddk.nih.gov/publications/gastric.htm

UJones, uNicolas V. Christou, MD, PhD; Didier Khangela, MD; kunye noLloyd D. MacLean, MD, PhD. "Ukunyusa Umzimba Emva kwexesha elifutshane kunye neLong-Limb Gastric Bypass kwizigulane ezilandelwe ixesha elide kuneminyaka eli-10." U-Annal of Surgery 2006 ngoNovemba; 244 (5): 734-740.