Ndiyo mhere-mhere mudumbu, manzwiro iwayo ekuda kuwana sevhisi nokukurumidza sezvinobvira, chikamu chisingadzivisiki chehupenyu chisingabvumiri kutaura kwakanaka, asi chinoramba chichida kukurukurwa: manyoka.
Kune vazhinji vedu, zvinongoitika pano neapo. Kunyange zvakadaro, pazvinoitika, unofanira kuva nemhinduro nokukurumidza sezvinobvira. Isu tinokuudza iyo yakanakisa mishonga yemumba kukuchengetedza iwe rwendo kuenda ku pharmacy.
Kurapa kwepanyama
Manyoka kana zvigwere zvakasununguka zvinogona kuvandudzwa nemimwe mishonga yechisikigo. Usati washandisa mishonga inocheka tsvina yakasununguka, zvinokurudzirwa kuedza mishonga iyi.
Idya zvokudya zvine soluble fiber
Iko chaiko hakuna chikafu chinoimisa, asi pane zvimwe zvinogona kubatsira kujekesa. Kunyangwe iyo brat diet (chingwa, mupunga, applesauce, uye toast) yaimbove chiyero chegoridhe chemanyoka, haichakurudzirwe nekuti inodzvanyirira, uye tsvakurudzo inoratidza kuti haibatsiri.
Zvakanakisa kusarudza zvekudya zvine soluble fiber, izvo zvinofamba zvishoma nezvishoma kuburikidza nekudya. Izvi zvinozivikanwa sechikafu chinosunga manyoka, nekuti zvinobatsira kuita kuti chituru chiwedzere kusimba.
Zvimwe zvekudya zvakapfuma mu soluble fiber:
- Avena
- Peas
- Bhinzi
- Apples
- Citric michero
- Makarotsi
- Bhari
Namatira kuzvokudya zvepanyama
Kudya zvakapfava, zvinogayiwa zviri nyore inzira yakanaka yekumisa manyoka nekukasika kumba, kunyanya kana mamiriro acho akaoma.
Dzivisa zvinorungwa zvakasimba uye sosi uye sarudza zvekudya sezvinotevera:
- Mapuroteni akaonda sehuku, hove, uye mazai
- Mbatata yakashambadza
- Noodles
- Rice
- inotsvedzerera nzungu ruomba
- miriwo yakabikwa zvakanaka
Edza kuwedzera probiotic foods
Kunyange zvazvo pasina ruzivo rwakakwana pamusoro pekushanda kweprobiotics kune chirwere chemanyoka, zvinokwanisika kuti iwe unogona kubatsirwa kubva kune probiotics, microorganisms inogara mumatumbo emimba uye inowanikwawo mune zvimwe zvekudya, muzviitiko zvemanyoka zvinokonzerwa nehutachiona hwehutachiona.
Nekudaro, maprobiotics ari ega, saka ungangoda kuita kuyedza uye kukanganisa kuti uwane izvo zvinokushandira iwe.
Zvokudya zvakapfuma muprobiotics zvinosanganisira:
- kefir uye yogati
- Sauerkraut
- Kimchi
- Miso
- tempeh
Gara hydrate
Hydration haibvise manyoka, asi zvakakosha kuti ikubatsire kudzivirira kupera mvura mumuviri, izvo zvingangove zvakakomba mhedzisiro, kunyangwe mamiriro acho achingotora mazuva mashoma.
Zviratidzo zvekushaya mvura mumuviri zvinogona kusanganisira dzungu, kunzwa musoro wakareruka kana kushaya simba, weti yakanyanya uye kuderera kweweti, kuvhiringidzika, uye nyota. The best drink is Mvura, uye ungangoda kunwa zvakanyanya kuti ugare uine hydrated kana uine manyoka. Mhinduro ye electrolyte, yakadai se Gatorade, Inogonawo kubatsira, asi chenjerera kana iine shuga yakawanda.
Zvigadzirwa zvinotapira
Zvimwe zvekudya zvinogona kukonzera kana kuipa, uye zvinotapira zvekugadzira zvakakwirira pane iyo rondedzero. Shuga dzinotsiva, dzakadai seaspartame, dzinowanzokonzera manyoka nekuti dzinogona kukwevera mvura muura.
Aya marudzi ezvinotapira anowanzo kuwanikwa mune zvinotevera zvekudya:
- Zvinwiwa zvakapfava, zvakadai semadiet sodas
- Zvinwiwa zveupfu zvinosanganiswa
- Zvihwitsi nezvihwitsi zvisina shuga
- Zvinhu zvakabikwa
- zvekudya zvemumagaba
- Zvigadzirwa zvemukaka
- jamu uye jellies
- Pudding
- Kuwedzera
Kushandisa jira rekudziya
Gumbeze rekudziisa kana bhodhoro remvura inopisa rinogona kutinyaradza patinenge takaora mwoyo, saka tinogona kupeta papedhi yekudziisa tozvitora nyore kusvika zviratidzo zvapfuura.
Iko kudziya mudumbu kuchatikanganisa kubva kune chero mazamu kana kurwadziwa, uye inogona kubatsira kuzorodza tsandanyama uye kuderedza kusvotwa. Zvisinei, hazvikurudzirwi kuisiya kwenguva yakareba, sezvo kunyanyisa kunogona kukuvadza ganda.
Mamwe matipi
Pane mamwe matipi anogona zvakare kuvandudza kurebesa kwezvikamu zvemanyoka.
Dzivisa zvokudya zvinovava
Zvokudya zvinogadzirwa nemhiripiri zvine musanganiswa unonzi capsaicin, iyo inokonzera kunzwa kwekutsva mumuromo. Capsaicin inogona kutsamwisa gastrointestinal turakiti, zvichiita kuti kugaya kukurumidze, ndicho chikonzero chikafu chinonhuwira chinokonzera manyoka mune vamwe vanhu.
kubvisa caffeine
Caffeine inokurumidza kugaya. Kana tsvina ikapfuura nekukasira, digestive system yako haina mukana wekutora mvura yakakwana, zvichitungamira kune zvigwere zvakasununguka.
Kurapa manyoka ane mvura, kuderedza zvokudya uye zvinwiwa zvine caffeine, kusanganisira:
- Datenroku
- Tea
- Soda (zvinwiwa zvinyoro)
- Simba zvinwiwa
- chokoreti
Dzivisa doro
Kunwa doro rakawandisa kunogona kukonzera manyoka zuva rinotevera, kunyanya kana zvasvika kudoro newaini.
"Zvakawandisa" ishoko rinoenderana nemuviri wako, asi ramba uchifunga kuti nyanzvi dzinokurudzira kunwa kamwe chete pazuva kuvakadzi uye kusvika kuviri zvinwiwa zvevarume. Uyezve, doro rinoderedza mvura, saka kunyange kana isiri iyo chikonzero, iwe unoda kugara kure nayo kuitira kuti urege kuwedzera kuderera kwemvura yehunyoka.
Bvisa zvigadzirwa zvemukaka kana iwe usingashiviriri
Lactose, shuga inowanikwa mumukaka nezvimwe zvinogadzirwa nemukaka, inogona kukonzera manyoka mune vamwe vanhu. Kuva nedambudziko remudumbu iri mushure mekudya kana kunwa zvigadzirwa zvemukaka chiratidzo chinowanzoitika chekusagadzikana kwelactose.
Kana iwe uri lactose isingashiviriri, unogona kusangana nemhedzisiro iyi mushure mekudya kana kunwa chikafu chakadai se:
- Mukaka wemombe
- Yogurt
- Ruomba
- Queso
- Ice cream kana yogati yakaomeswa
- Kirimu yakasviba
Kanganwa zvokudya zvine mafuta kana zvakakangwa
Kubvisa zvimwe zvekudya zvine mafuta kunogonawo kubatsira kumisa manyoka ane mvura. Zvokudya zvine mafuta akawanda, zvakadai sehuku yakakangwa kana fries yeFrench, zvinogona kuomera vamwe vanhu kugaya. Kana zvikafu izvi zvikasaputsika zvakanaka, zvinoenda mucolon, uko mafuta anosandurwa kuita fatty acids, zvichiita kuti muura ubudise mvura zvokonzera manyoka.
Zvokudya zvakakwirira mumafuta asina kunaka kudzivirira zvinosanganisira:
- Zvokudya zvinokurumidza (zvakadai seBurger King, McDonald's, uye Taco Bell)
- Zvokudya zvakakangwa sehuku yakakangwa
- Kirimu yakaputirwa
- Nyama dzine mafuta, dzakadai sembabvu yemombe
- Zvokudya zvine mafuta, zvakadai sembatatisi uye machipisi echibage
- Mhuka dzakagadzirwa, dzakadai sepepperoni, bacon, uye soseji.
- Desserts, senge dulce de leche uye chocolate cake.
- Zvimwe zvipfeko zve saladhi