Ukuba izitulo zakho zikhululekile, oko kukuthi, ufumana isifo sohudo, kufuneka wazi ukuba ngokwenene yingxaki eqhelekileyo. Nangona olo budlelwane bungenakukwenza uzive ungcono okwangoku, iindaba ezilungileyo kukuba kukho utshintsho olulula onokulwenza ekutyeni kwakho ukunceda ukuphucula iimpawu.
Wonke umntu ngaxa lithile ebomini uya kuba norhudo. Ngamanye amaxesha unokuba nayo ngenxa yentsholongwane yesisu kwaye ngamanye amaxesha inokuba ngenxa yokutshintsha ukutya. Umgaqo omhle wesithupha xa kuziwa ekushukumeni kwamathumbu kukuba awufuni ukuhamba ngaphezu kweentsuku ezintathu ngaphandle kokuhamba kwamathumbu kwaye akufanelekanga. Awufuni ukuhlamba ngaphezulu kwezihlandlo ezintathu ngosuku.
Ukuba ungomnye wabo baya kwindlu yangasese ngaphezu kwezihlandlo ezithathu ngemini kwaye ilindle lakho lixega okanye limanzi, ungakhathazeki. Ngokunciphisa ukutya okutyayo nokutya okuninzi okunye, usenokufumana isiqabu.
Ukutya oku-5 okubi kakhulu korhudo
ICafé
Ikofu inendlela yokwenza izinto zihambe kusasa. I-caffeine, isizathu sokuba abaninzi bethu basele ikofu kwindawo yokuqala, i-stimulant, echaphazela inkqubo yethu ye-nervous central, isenza silumke ngakumbi. I-caffeine "inokuvuselela" amathumbu ethu, isebenze njenge isisu.
Ukusela ikofu yinto enye kwaye ukuba unesifo sorhudo, ukusela ikofu kunokwenza kube mandundu. Icaffeine inokuba nzima emathunjini xa unale ngxaki yesisu.
Xa kunjalo ke kungcono ukuba uzame a iti engena-caffeine. Nangona, njengekofu ye-decaffeinated, iti isenokuthi iqulethe isixa se-caffeine.
Ukutya okunezipayisi
Basenokungcamla kakhulu ukungena, kodwa isiqingatha sesibini senkqubo yokwetyisa kulapho ukutya okuneziqholo kunokusibangela iingxaki.
Cinga kabini phambi kokuba wongeze itshili okanye isosi xa urhudo. Ukutya okuneziqholo kunokwenzeka ukuba kuwenze mandundu amathumbu akho nokuba awunazo iingxaki zamathumbu.
Ngokubanzi, ukutya okuneziqholo kunempilo, kodwa ukuba unayo Isifo samathumbu esingaqondakaliyo (IBS), isifo sofuba (IBD), okanye Dyspepsia, kufuneka uqaphele ngokutya okuneziqholo, ngokutsho kweYunivesithi yaseChicago Medicine. Iipepile ezishushu kunye nezinongo zinokubangela iimpawu.
Ukutya okunamafutha kunye nokuqhotsiweyo
Ukutya okuthosiweyo akunampawu ezintle xa kuziwa kwimpilo yakho. Enyanisweni, kwezinye iimeko, zinokubangela umonakalo.
Kungcono ukuba uhlale kude nokutya okunamafutha ngelixa ufumana iimpawu ezifana neekram kunye nezitulo ezikhululekile. Oku kubangelwa kukuba ukutya okunamafutha amaninzi, ngakumbi ukutya okuqhotsiweyo, kunokuba nzima emathunjini akho nokuba awunaso isifo sorhudo.
Imizimba yethu inokuba nobunzima bokwetyisa idosi enkulu yamafutha njengokuba ungayifumana kumaphiko enkukhu eqhotsiweyo okanye ipizza enamafutha. Ukuba amanqatha awaxutywanga ngokufanelekileyo, aqhubeka ngeembilini zethu ukuya kwikholoni, apho aphulwe abe ngama-acids acids. Oku kubangela ukuba ikholoni yethu ikhuphe ulwelo, olunokubangela okanye lwandise urhudo.
Imifuno yeCruciferous kunye nokunye ukutya okuvelisa igesi
Ukutya okwaziwayo ukunika abantu irhasi kunokwenza urhudo lube mandundu kwaye/okanye lubenze bazive bedumbile kwaye bengonwabanga. Ukutya okunokubangela igesi kukutya okunqamlezileyo okufana ikhaphetshu okanye ibrokholi, las imifuno ezifana neembotyi kunye nokutya okunomxholo ophezulu we IFODMAP.
Imifuno ye-Cruciferous iqulethe i-carbohydrate eyinkimbinkimbi ebizwa raffinose. Le yeyona nto ibilayo emathunjini ethu njengenxalenye yokwetyisa okuqhelekileyo, nto leyo ebangela ukuba irhasi yakheke.
La ifayibha kwezinye ukutya kunokubangela igesi kunye nokutya okuphezulu kwi-FODMAP, i-carbohydrate efutshane, inokubangela iingxaki zokugaya ukutya kwabanye abantu.
Iswekile yasimahla
Akukho kunqongophala kwee-sweeteners ezenziweyo okanye ii-alcohol zeswekile ekuboneleleni kwethu kokutya. Ezi ntlobo ze-sweeteners zifumaneka kwi-candy, gum, kunye neesoda zokutya ezingenaswekile. Ukuba nobuninzi bezi zimuncumuncu kunokutsala amanzi emathunjini kwaye kubangele isifo sorhudo okanye kusenze sibe mandundu.
Okunye ukunyamezela ukutya okuqhelekileyo okanye okubuthathaka kubandakanya abanyolukile, la casein, Los iisulphites (ifumaneka kwiwayini ebomvu kunye nebhiya) kunye nezongezo zokutya ezithile ezifana monosodium glutamate (MSG).
Ungatya ntoni xa urhudo? ukutya okulungileyo
ukutya okuthambileyo
La ubisi olunamafutha aphantsi, la i-appleauce, las iitapile, Los amaqanda, iidessert ze ijeli kunye ipasta yimizekelo egqwesileyo yokutya okungenamsebenzi. Oku kutya kunamafutha aphantsi kwaye kuthambile ngokwako, oko kukuthi, ubuncinane beziqholo ezisetyenziswayo.
Ukunamathela ngokutya okungenamsebenzi kunokunceda ukuthoba isisu sakho. Oku akuthethi ukuba ulandele ukutya kwe-BRAT (ibhanana, irayisi, i-apula kunye ne-toast), kuba inyaniso kukuba ngamanye amaxesha ayincedi kakhulu.
Iisobho
Iisuphu ezilula okanye umhluzi unokuba mkhulu xa unesifo sohudo kuba zilula emathunjini akho ukugaya kwaye zikuncede ugcine u-hydrated.
Uyakufuna ukuphepha iisuphu ezifana cream de broccoli okanye isuphu iimbaza kuba zinamafutha amaninzi, nto leyo enokwandisa iingxaki. Ezinye iinketho ezilungileyo zesobho ziquka le sophu yemifuno elula okanye isuphu yenkukhu.
Amathumbu ukutya friendly
Nali icandelo elikhohlisayo (kwaye liyacaphukisa): Into esebenzela umntu omnye isenokungasebenzi komnye.
Akukho seti ithile yokutya okuthandayo amathumbu akho. Amathumbu omntu wonke ahlukile, ngoko ke ukutya okulungeleyo wonke umntu kwahlukile. Nangona kunjalo, i ukutya okutyebileyo kwiiprobiotics, njengeyogathi kunye ne-sauerkraut, zezinye zezona zilungileyo zokunceda ukondla amathumbu.
Iiprobiotics zihlala zinceda ekutyeni. Abantu abaninzi banebhaktheriya embi emathunjini abo, kwaye iiprobiotics zinokunceda ukubuyisela iibhaktheriya ezilungileyo. Ukufumanisa ukuba kukuphi ukutya okunempilo, ngakumbi ukuba unemiba yokugaya njenge-IBS, ingaba namandla kakhulu. Ijenali yokutya iya kuba sisixhobo sakho sokuqala ukunceda ukufumanisa uvakalelo lokutya.