Nangona sinokuhlela itshungama njengeswiti, eneneni inezibonelelo ezithile kumazinyo akho kunye nempilo yakho iyonke. Kuye kwafunyaniswa ukuba ukuhlafuna itshungama ngumkhwa ophilileyo. Nangona kunjalo, abanye abantu banokuba neziphumo ebezingalindelekanga ezibi.
Ukuba siyazi ukuba lo mkhwa usibangela iingxaki, kungcono ukuba sinciphise ukusetyenziswa kwayo. Kungenjalo, itshungama okanye ezimbini phakathi kokutya ayingombono umbi.
Yintoni iintsini zokuhlafuna?
Intsini yinto ethambileyo, eyirabha eyenzelwe ukuhlafunwa kodwa ingaginywa. Iiresiphi zinokwahluka phakathi kweempawu, kodwa zonke iintsini zinezithako ezisisiseko zilandelayo:
- Goma. Esi sisiseko sentsika esinganyangekiyo esisetyenziselwa ukunika itshungama umgangatho wayo wokuhlafuna.
- Intlaka. Oku kudla ngokudibaniswa ukuqinisa i-gum kunye nokubamba kunye.
- fillers. Iifayili, ezifana ne-calcium carbonate okanye i-talc, zisetyenziselwa ukunika ukuthungwa kweentsini.
- Ukubulala Ezi zongezwa ukwandisa ubomi beshelufu. Olona khetho ludumileyo yi-organic compound ebizwa ngokuba yi-butylated hydroxytoluene.
- izinto zokuthambisa. Ezi zisetyenziselwa ukugcina ukufuma kunye nokukhusela intlaka ekubeni lukhuni. Zisenokuquka iwax efana neparafini okanye ioyile yemifuno.
- Iitapile. Iswekile yommoba, iswekile yebhiti, kunye nesiraphu yombona zezona zithandwa kakhulu. Itshungama engenaswekile isebenzisa utywala obunxilisayo beswekile, obufana nexylitol, okanye izimuncumuncu ezenziweyo ezifana neaspartame.
- Incasa. Iziqholo zendalo okanye ezenziweyo zongezwa ukunika intlaka incasa efunwayo.
Uninzi lwabenzi beentsini bagcina iiresiphi zabo ziyimfihlo. Zonke izithako ezisetyenziselwa ukusetyenzwa kwetshungama kufuneka zibe "kwibakala lokutya" kwaye zihlelwe njengezilungele ukusetyenziswa ngabantu.
Inzuzo
Ukusuka ekunciphiseni umoya onukayo ukuya ekuqaqambiseni amazinyo akho ngobunono, ukuhlafuna itshungama kudityaniswa nokuphucula uncumo lwakho ngeendlela ezininzi.
Yehlisa ukubola kwamazinyo
Yikholelwa okanye ungayikholelwa, ukuhlafuna itshungama kunokunceda ukumisa imingxuma. Kodwa amandla okulwa nokubola kweentsini asekelwe ikakhulu kuhlobo olukhethayo. Kunconywa ukuba uhlale ukhetha iintlobo ezingenashukela eziqulethe xylitol. Olu tywala lweswekile lunokwenza kube nzima ukuba ezinye iibhaktheriya ezijongene ne-caries yamazinyo zisebenze. Kuye kwaboniswa ukuthintela umsebenzi weStreptococcus mutans [uhlobo lwebhaktheriya ebolisa amazinyo] ngokulibazisa ukukwazi kwabo ukunamathela kwizinyo, ngaloo ndlela kumisa inkqubo yokukhuthaza ukubola.
Kwakhona, ukuhlafuna itshungama engenaswekile kuyanceda ukuvuselela ukuveliswa kwamathe. Cinga ngamathe njengeyona ndlela yokuzikhusela yemvelo emlonyeni. I-saliva ayisusi nje i-debris yokutya emazinyweni, kodwa iphinda inciphise i-plaque acids eyingozi, enokubangela imingxuma. Olunye uhlolisiso lwafumanisa ukuba ukuhlafuna itshungama engenaswekile emva kokutya kunxulumene nokuthintela ukubola kwamazinyo.
Kwakhona, ukuba sihlala sihlafuna itshungama engenaswekile ngexylitol, sinokulutshintsha uhlobo lwebhaktheriya kwi-microbiome yomlomo, okuthetha ukuba uya kuba neebhaktheriya ezibangela umngxuma omncinci emlonyeni wakho. Kwelinye icala, amathe avuselelweyo avelisa ukugcwala okuphezulu kweeminerali ukomeleza amazinyo kunye neeproteni eziluncedo ezikhusela ukulahleka kwe-enamel.
Yehlisa umnqweno wokutya
Ukuhlafuna itshungama akuyi kukunceda ngomlingo ukuba ulahlekelwe ziikhilogram ezimbalwa, kodwa kunokukunceda ukulawula ukutya kakhulu. Xa sinqwenela into eswiti emva kwesidlo, sinokunceda ekupheliseni loo mnqweno ngokuhlafuna itshungama endaweni yokufuna ukutya okungakumbi.
Ngapha koko, ukugcina umlomo wakho uxakekile kukuhlafuna itshungama kunokuba licebo eliluncedo lokukunceda ukuba ulawule i-snacking yasemini okanye ebusuku. Olunye uphononongo lwafumanisa ukuba isenzo sokuhlafuna sichaphazela ukujikeleza komvuzo wengqondo ukunceda ukuthintela ukutya okungenangqondo kwaye oko kunokubakho nomdla wokutya.
Nangona kunjalo, ukuba sitya kakhulu ngenxa yoxinzelelo okanye unxibelelwano lweemvakalelo ekutyeni, kubalulekile ukujongana nale miba isisiseko, ukuze itshungama ingabeki i-Band-Aid kwingxaki yokwenyani. Ukuba i-gum isinceda ukuba siphephe ukutya ngokugqithiseleyo amaxesha ngamaxesha, yiya kuyo. Kodwa ukuba iba yimfuno engaguqukiyo, yemihla ngemihla, kufuneka sifikelele embilinini walo mbandela size sifunde indlela yokuphuhlisa ulwalamano oluphilileyo nokutya.
Inceda ukunciphisa umzimba
Itshungama inokuba sisixhobo esiluncedo kwabo bazama ukunciphisa umzimba. Oku kungenxa yokuba iswiti kwaye iphantsi kweekhalori, inika incasa emnandi ngaphandle kokuchaphazela kakubi ukutya.
Olunye uphando lukwabonisa ukuba ukuhlafuna itshungama kunokunciphisa umdla wokutya, nto leyo enokusithintela ekutyeni kakhulu. Olunye uphononongo oluncinci lwafumanisa ukuba ukuhlafuna itshungama phakathi kokutya kunciphisa iimvakalelo zokulamba kunye nokunciphisa ukutya okune-carbohydrate eninzi emva kwemini. Iziphumo ezivela kolunye uphononongo oluncinci lucebisa ukuba ukuhlafuna itshungama ngelixa uhamba kunokunceda utshise iikhalori ezingaphezulu.
Nangona kunjalo, iziphumo zizonke zixubene. Olunye uphononongo luye lwaxela ukuba ukuhlafuna itshungama akuchaphazeli ukutya okanye ukuthathwa kwamandla imini yonke. Okubangela umdla kukuba, kukho ubungqina bokuba ukuhlafuna itshungama kunokunyusa izinga lemetabolism.
amazinyo amancinci atyheli
Ngaba sixhalatyiswa ngamazinyo atyheli? Nangona iintsini zingenakuwenza mhlophe amazinyo njengonyango oluse-ofisini, okanye nanjengekhithi yasekhaya, sinokubona amabala ambalwa.
Ngenxa yokwanda kwamathe, ukutya okumdaka kucocwa lula emlonyeni. Ukongeza, ukuhlafuna itshungama engenaswekile kunciphisa ukunamathela kwebhaktheriya kumphezulu wezinyo, nto leyo enceda ekunciphiseni amabala.
Uxinzelelo oluncinci
Omnye umphumo oluncedo wetshungama sisenzo sokuba ukuyihlafuna kunokunceda ukuthomalalisa uxinzelelo. Ngapha koko, olunye uphononongo lwafumanisa ukuba ukuhlafuna ngokuqhubekayo ngaphezulu kwemizuzu eli-10 yehlisa amanqanaba e-cortisol, ihomoni yoxinzelelo, kwaye yathomalalisa imithambo-luvo.
Ulingo olulawulwa ngokungahleliwe lufumene ukuba abafundi abahlafuna itshungama ixesha le-7 okanye iintsuku ze-19 baye banciphisa ukudakumba, ukuxhalaba, kunye namanqaku oxinzelelo xa kuthelekiswa nabo bangenayo. Abantu abahlafuna iintsini nabo bafumene impumelelo enkulu ezifundweni.
Ukukhuthaza ingqondo
Kwabanye, ukuhlafuna itshungama kunokwandisa ukuphaphama kunye nokugxila. Enyanisweni, kunokunciphisa ubuthongo. Abaphandi bathi ukuhlafuna kwandisa umsebenzi wobuchopho, kwaye ngokukodwa, ivumba elinamandla kunye / okanye incasa ye-mint inokuvusa iindawo ezithile zengqondo yakho kwaye ivuselele iimvakalelo zakho ukuze uhlale uphapheme.
Oku kunyuswa kweentsini kunokuba luncedo ngakumbi xa ingqondo yakho ibethelwa kukudilika kwasemini eofisini. Enyanisweni, ukuhlafuna ngexesha lomsebenzi kwakudityaniswe nemveliso ephezulu kunye neengxaki ezimbalwa zokuqonda kubasebenzi.
Yehlisa umoya omdaka
Okokugqibela kodwa kuncinci, ukuhlafuna itshungama kunokususa umoya owoyikekayo, okwaziwa ngokuba yihalitosis. Nangona umoya ongcolileyo unokuba ngumphumo weengxaki emlonyeni wakho, inkqubo yokugaya, i-sinus cavity, okanye inkqubo yokuphefumla, ihlala iphuma kwiibhaktheriya kwi-microbiome yomlomo wakho.
Ezi ntsholongwane zikwetyisa ukutya okutyayo, kwaye ukongezelela kwiiasidi, zikwavelisa inkunkuma ngohlobo lweekhompawundi zesulfure eziguquguqukayo, ezikhokelela kumphefumlo onuka kakubi.
Qiniseka ukuba ulahla ezo minti ziqulethe iswekile, ezinokunyusa iibhaktheriya ezibangela ukuphefumla kakubi ngokuhamba kwexesha. Endaweni yoko, hlafuna itshungama engenaswekile ngexylitol imizuzu engama-20 emva kokutya. Oku kuya kunceda ukususa amaqhekeza okutya, ukunciphisa i-acids, kunye nokuthintela ukukhula kwee-microbes ezinukayo.
Unxibelelwano
Ndikuthiyile ukugqabhuza iqamza lakho, kodwa ngaphandle kwezibonelelo esisandula ukukuxelela ngazo, izinto ezincangathi zikwanazo iintsilelo.
iswekile eyenziweyo
Kungenxa yokuba itshungama engenaswekile iqulethe iikhalori ezimbalwa okanye zero ayithethi ukuba isempilweni. Enyanisweni, ukuhlafuna itshungama ukuphepha iilekese kunokonakalisa iinjongo zakho zempilo.
Kuba ii-sweeteners zokwenziwa ziswiti kakhulu kuneswekile yokwenyani, zinokuchaphazela incasa yakho, ziphakamise umda wobumnandi bakho, kwaye zinokwenza neminqweno eswiti ibe mandundu. Ngokusisiseko, ukuhlafuna itshungama kunokuba luncedo kwaye kukhokelela ekutyeni okunempilo kancinci.
Yiyo loo nto kufuneka uhlale ufunda uluhlu lwezithako. Ayizizo zonke iinguqulelo zasimahla zeswekile ezifanayo. Ezinye ziqulethe iaspartame, enokuba yingozi kubantu abanesifo esibizwa ngokuba yiphenylketonuria, okanye i-sorbitol, eye yanxulunyaniswa nokuphazamiseka kokutya.
kubangela ukudumba
Xa sihlafuna itshungama, uginya ngakumbi umoya, nto leyo enokukhokelela kwiintlungu zesisu, igesi, nokudumba. Kwakhona, izimuncumuncu ezenziweyo ezifana ne-sorbitol kunye ne-mannitol zinokubangela ukuqunjelwa kunye/okanye urhudo kubantu abanovelwano kubo.
Iipolyols ezisetyenziselwa ukwenza switi yetshungama ezingenaswekile zinefuthe lokuthomalalisa xa zisetyenziswe kakhulu. Oku kuthetha ukuba ukuhlafuna itshungama eninzi engenaswekile kunokubangela ukuphazamiseka kokwetyisa kunye norhudo. Kwakhona, zonke ii-alcohols zeswekile zi-FODMAP, ezinokubangela iingxaki zokugaya ukutya kubantu abane-bowel syndrome ecasulayo.
Iingxaki ezidibeneyo
Ukuhlafuna ngokugqithiseleyo okanye ubundlobongela kunokuba nemiphumo emibi ebandakanya intloko ebuhlungu ngenxa yokulahlekelwa kwe-cartilage kumalungu e-temporomandibular, amalungu emihlathi kunye nezihlunu ezikuvumela ukuba uvule kwaye uvale umlomo wakho.
Enyanisweni, itshungama yenye yeendlela eziqhelekileyo zokubangela le meko, ebizwa ngokuba yi-temporomandibular dysfunction. Indlela elula yokuphepha oku kukuqinisekisa ukuba awukwenzi umkhwa wemihla ngemihla wokuhlafuna itshungama, nangokuthantamisa imihlathi yakho xa uyibeke emlonyeni wakho.
Intloko
Uphononongo lophando lubonisa ukuba ukuhlafuna rhoqo itshungama kunokubangela iintloko ezibuhlungu kubantu abathambekele ekubeni ne-migraine episodes kunye ne-tension-type-headaches.
Uphando olongezelelweyo luyafuneka, kodwa abaphandi bacetyisa ukuba abantu abafumana i-migraines banokufuna ukunciphisa i-gum.