Yiloo ngxokozelo esiswini, loo mvakalelo yokufuna ukufumana inkonzo ngokukhawuleza kangangoko kunokwenzeka, loo nxalenye ingenakuphepheka yobomi engavumeli incoko echubekileyo, kodwa kusafuneka kuxoxwe ngayo: urhudo.
Kuninzi lwethu, yingxaki nje eyenzeka ngamaxesha athile. Sekunjalo, xa kusenzeka, kufuneka ube nesisombululo ngokukhawuleza. Sikuxelela amayeza angcono asekhaya ukuze ugcine uhambo oluya kwikhemesti.
Unyango lwendalo
I-diarrhea okanye i-stools ekhululekile inokuphucula kunye namayeza athile endalo. Ngaphambi kokubhenela kumayeza anqumle izitulo ezivulekileyo, kuyacetyiswa ukuba uzame olu nyango.
Yitya ukutya okunefiber enyibilikayo
Akukho nyani ukutya okuyinqandayo, kodwa kukho ezinye ezinokunceda ukuyisusa. Nangona i ukutya kwebrat (isonka, irayisi, i-applesauce, kunye ne-toast) ibikade ingumgangatho wegolide wesifo sorhudo, ayisacetyiswa kuba inqanda kakhulu, kwaye uphando lubonisa ukuba ayincedi.
Kungcono ukhethe ukutya okunefayibha ezinyibilikayo, ezihamba kancinane kwinkqubo yokwetyisa. Oku kwaziwa njengokubophelela kokutya korhudo, kuba kunceda ukwenza ilindle liqine ngakumbi.
Okunye ukutya okutyebileyo kwifiber enyibilikayo:
- Oats
- Ii-ertyisi
- Ubhontshisi
- IiApile
- Iziqhamo zeCitric
- Iminqathe
- Irhasi
Namathela kukutya kwendalo
Ukutya ukutya okuthambileyo, okucoleka lula yindlela elungileyo yokunqanda urhudo ngokukhawuleza ekhaya, ngakumbi xa imeko imbi kakhulu.
Ziphephe izinongo ezinamandla kunye neesosi kwaye ukhethe ukutya okunje kulandelayo:
- Iiproteni ezibhityileyo njengenkukhu, intlanzi kunye namaqanda
- Amazambane abhuciwe
- IiNoodle
- Ilayisi
- ibhotolo yamandongomane egudileyo
- imifuno ephekwe kakuhle
Zama ukongeza ukutya okuneprobiotic
Nangona kungekho datha iqinisekileyo malunga nokusebenza kweprobiotics kwisifo sohudo, kunokwenzeka ukuba uzuze kwiprobiotics, i-microorganisms ehlala kwi-gastrointestinal tract kwaye ifumaneka kwezinye ukutya, kwiimeko zorhudo olubangelwa lusulelo olubukhali.
Nangona kunjalo, iiprobiotics zizimele, ngoko unokufuna ukwenza ulingo kunye nempazamo ukufumana oko kukusebenzelayo.
Ukutya okutyebileyo kwiiprobiotics kubandakanya:
- iyogurt kunye ne-kefir
- Sauerkraut
- Kimchi
- Miso
- tempeh
Hlala unamanzi
I-Hydration ayiyi kuphelisa isifo sohudo, kodwa kubalulekile ukukunceda ukuba ugweme ukuphelelwa ngamanzi emzimbeni, nto leyo enokuba sisiphumo esibi kakhulu, nokuba imeko ithatha iintsuku ezimbalwa kuphela.
Iimpawu zokuphelelwa ngamanzi emzimbeni zinokubandakanya isiyezi, ukuziva unentloko elula okanye ubuthathaka, umchamo oxinana kunye nokuncipha kokuchama, ukudideka, kunye nonxano. Esona siselo singcono Amanzi, kwaye unokufuna ukusela ngakumbi ukuze uhlale u-hydrated ukuba unesifo sohudo. Isisombululo se-electrolyte, njenge Gatorade, Kwakhona kunokuba luncedo, kodwa qaphela ukuba ziphezulu kwiswekile.
Izinto zokuthambisa ezingezizo
Okunye ukutya kunokubangela okanye kubi nakakhulu, kwaye ii-sweeteners ezenziweyo ziphezulu kolo luhlu. I-Sugar substitutes, ezifana ne-aspartame, zihlala zibekek' ityala ngorhudo kuba ziyakwazi ukutsala amanzi emathunjini.
Ezi ntlobo ze-sweeteners zihlala zifumaneka kokulandelayo kokutya:
- Iziselo ezibandayo, ezifana neesoda zokutya
- Imixube yesiselo somgubo
- Itshungama neelekese ezingenaswekile
- Iimpahla ezibhakiweyo
- ukutya okunkonkxiweyo
- Iimveliso zederi
- iijam kunye nejeli
- I-Pudding
- Uncediso
Ukusebenzisa ingubo yokufudumeza
Ingubo yokufudumeza okanye ibhotile yamanzi ashushu inokusenza sithomalalise xa siziva siphantsi, ngoko ke sinokuzisonga kwiphedi yokufudumeza kwaye sithathe lula de iimpawu zidlule.
Ukufudumala esiswini kuya kusiphazamisa kuyo nayiphi na i-cramps okanye intlungu, kwaye inokunceda ukuphumla izihlunu kunye nokunciphisa isicaphucaphu. Nangona kunjalo, akukhuthazwa ukuba uyishiye ixesha elide, njengoko ukusetyenziswa ngokugqithiseleyo kunokonakalisa ulusu.
Ezinye iingcebiso
Kukho iingcebiso ezinokuthi ziphucule ukwandiswa kweziganeko zohudo.
Kuphephe ukutya okuneziqholo
Ukutya okwenziwa ngeepepile ezishushu kuqulethe ikhompawundi ebizwa capsaicin, ojongene nokuvutha komsindo emlonyeni. I-Capsaicin inokucaphukisa i-gastrointestinal tract, ibangela ukuba ukugaya kukhawuleze, yingakho ukutya okuneziqholo kubangela isifo sohudo kwabanye abantu.
ukuphelisa i-caffeine
I-caffeine ikhawulezisa ukwetyisa. Xa inkunkuma idlula ngokukhawuleza kakhulu, inkqubo yakho yokwetyisa ayinalo ithuba lokufunxa ulwelo olwaneleyo, nto leyo ekhokelela kwizitulo ezixekileyo.
Ukunyanga urhudo olunamanzi, ukunciphisa ukutya kunye neziselo eziqulethe i-caffeine, kuquka:
- ICafé
- Ewe kunjalo
- Isoda (iziselo ezithambileyo)
- Iziselo zamandla
- Tshokolethi
Gwema utywala
Ukusela utywala kakhulu kunokubangela urhudo ngosuku olulandelayo, ngakumbi xa kuziwa kwibhiya newayini.
"Kakhulu" ligama elihambelanayo eligqitywe ngumzimba wakho, kodwa khumbula ukuba iingcali zincoma ukusela isiselo esinye ngosuku kubasetyhini kunye neziselo ezibini zamadoda. Kwakhona, utywala bunciphisa amanzi, ngoko ke nokuba ayisiyiyo isizathu, uya kufuna ukuhlala kude nayo ukuze ungonakali kwimiphumo yokunciphisa umzimba.
Susa iimveliso zobisi ukuba awunyamezeli
Ilactose, iswekile efumaneka ebisini nakwezinye iimveliso zobisi, inokubangela urhudo kwabanye abantu. Ukuba nale ngxaki yesisu emva kokutya okanye ukusela iimveliso zobisi luphawu oluqhelekileyo lokunganyamezeli i-lactose.
Ukuba awunyamezeli i-lactose, unokufumana esi siphumo emva kokutya okanye ukusela ukutya okunje:
- Ubisi lweenkomo
- Yogurt
- Ibhotolo
- Ushizi
- I-ayisikrimu okanye iyogathi ekhenkcezisiweyo
- Ikrimu emuncu
Ulibale ukutya okunamafutha okanye okuqhotsiweyo
Ukuphelisa okunye ukutya okunamafutha kunokunceda ukunqanda urhudo olunamanzi. Ukutya okunamafutha amaninzi, okufana nenkukhu eqhotsiweyo okanye iifries zaseFransi, kunokuba nzima kwabanye abantu ukukwetyisa. Xa ezi zidlo zingaqhekeki kakuhle, ziye kwikholoni, apho amanqatha aguqulwa abe yi-acids enamafutha, ebangela ukuba i-colon ikhuphe ulwelo kwaye ibangele urhudo.
Ukutya okuphezulu kumafutha angenampilo ukunqanda kubandakanya:
- Ukutya okukhawulezayo (okufana neBurger King, McDonald's, kunye neTaco Bell)
- Ukutya okuqhotsiweyo njengenkukhu eqhotsiweyo
- Ucwambu eqhuqhiwe
- Inyama enamafutha, efana nenyama yenkomo
- Amashwamshwam anamafutha, afana neetapile kunye neetshiphusi zombona
- Inyama ecoliweyo, efana nepepperoni, ibhekoni, kunye nesoseji.
- Iidessert, ezifana ne-dulce de leche kunye nekeyiki yetshokolethi.
- Ezinye izinxibo zesaladi