Ukuqunjelwa sisifo esixhaphakileyo esichaphazela abantu abaninzi ngamaxesha ahlukeneyo ebomini babo. Ibonakaliswe ngobunzima bokuphuma rhoqo kunye nokuvakalelwa kwezihlalo ezinzima nezomileyo. Nangona kunokudanisa kunye nokucaphukisa, ukuqonda oonobangela bokuqhinwa kunokusinceda sikuthintele kwaye sikulawule ngokufanelekileyo. Ngoko ke, kubalulekile ukwazi ifayibha ukutya ukuqhinwa kuba zinokunceda ekupheliseni.
Kweli nqaku siza kukuxelela ukuba kukuphi ukutya okulungileyo okunefayibha yokuqunjelwa kwaye zeziphi izizathu zako.
Iimbangela zokuqunjelwa
Esinye sezizathu eziqhelekileyo zokuqunjelwa kukutya okuncinci kwifiber. Ifayibha lilungu elibalulekileyo ekusebenzeni ngokufanelekileyo kwenkqubo yokugaya ukutya, kuba oko inceda ukuthambisa ilindle kwaye ikhuthaze ukuhamba kwamathumbu. Ukuba ukutya kwethu akunakutya okunefayibha eninzi, okufana neziqhamo, imifuno, ukutya okuziinkozo, kunye neembotyi, kunokwenzeka ukuba sibe nokuqhinwa.
Ukungakwazi ukwenza umthambo nako kunokubangela ukuqhina. Ukuzivocavoca rhoqo kukhuthaza ukuhamba kwamathumbu ngokwandisa ukuhamba kwegazi kwindawo yesisu kunye nokukhuthaza ukuchithwa kwemisipha. Ukuba siphila ubomi bokuhlala kwaye singahambi ngokwaneleyo, sinokufumana ukuhla kwezihlandlo zokuhamba kwamathumbu.
Ukungonelanga kwamanzi kudlala indima ekuphuhliseni ukuqhina. Amanzi abalulekile ukugcina ilindle lithambile kwaye kube lula ukudlula emathunjini. Ukuba asityi ulwelo olwaneleyo, ingakumbi amanzi, kunokwenzeka ukuba ilindle libe lukhuni kwaye kube nzima ukudlula.
Ukongeza kwizinto zobomi, iimeko ezithile zonyango kunye namayeza anokubangela ukuqhina. Ezinye izifo zenkqubo yokwetyisa, ezifana ne-irritable bowel syndrome, isifo sikaParkinson, kunye ne-hypothyroidism, zinokucothisa ukuhamba kwamathumbu kwaye zibangele ukuqhina. Kwakhona, amanye amayeza, afana ne-opioids, i-antidepressants, kunye ne-antacids equkethe i-calcium okanye i-aluminium, ingaba nemiphumo emibi, kuquka ukuqhina.
Ukuxinezeleka kunye nokutshintsha kwindlela yemihla ngemihla kunokuchaphazela nokusebenza kwenkqubo yokugaya ukutya kwaye kukhokelela ekugqityweni. Uxinzelelo lunokuphazamisa ibhalansi yehomoni yamathumbu kwaye ichaphazele ukuhamba kwamathumbu emathunjini. Ukongezelela, ukuhamba okanye ukutshintsha iishedyuli kunokuphazamisa imikhwa yamathumbu rhoqo kwaye kubangele izitenxo ekuhambeni kwamathumbu. Kuxhaphake kakhulu kuhambo lweentsuku ezininzi ukuba uqunjelwe.
Ukutya kweFayibha ukuqhina
Sinokufumana izixa ezibalulekileyo zefayibha kwiintlobo ngeentlobo zokutya kwendalo:
- Iilentile, iertyisi, iimbotyi ezimhlophe.
- Iiliki, i-celery, iimbotyi, i-asparagus, i-borage, i-cauliflower, iitapile, iitapile, iimbotyi eziluhlaza, ii-ertyisi ezintsha, i-squash, i-zucchini, i-pepper, i-eggplant, i-cucumber, i-tomato.
- Amagqabi esaladi. I-lettuce, isipinashi, i-watercress, i-beet, i-artichokes (iintliziyo eziluhlaza), i-chicory.
- Ingqolowa epheleleyo, i-rye okanye isonka se-flaxseed.
- I-Kiwis, i-plums (entsha okanye eyomileyo), amakhiwane, iidiliya (okanye iirasentyisi), iiorenji, iipesika, iiapilkosi ezomisiweyo, iiapile, okanye ezinye iiapile tart.
- Iialmonds, i-walnuts, i-pistachios, i-pine nuts, i-flaxseed.
- UHiziki, ukhula lwaselwandle, wakame, nori, agar.
- Ukuvutshelwa kunye neeprobiotics. I-yogurt, i-kefir, i-sauerkraut.
Ukubaluleka kweenkozo ezipheleleyo
Kwizigulane ezinokuqhinwa I-fiber supplement yemihla ngemihla ye-25-30 grams iye yacetyiswa ixesha elide. Lo mlinganiso usebenza kakhulu kubantu abalandela ukutya okuphantsi kwe-fiber, ukuba nje bengenakho i-colon motility okanye bahlupheke kwizifo ze-pelvic floor.
Xa usebenzisa i-high-fiber foods to gain weight, isincomo esiqhelekileyo kukutya isiqingatha sekomityi yeenkozo ezipheleleyo, ukwandisa umthamo ukuya kwiikomityi ezinesiqingatha emva kweeveki ezimbalwa. Umbona opheleleyo unamandla ngakumbi kunengqolowa, ngelixa i-oats epheleleyo ayiqinanga kwaye ifunxa amanqatha ngcono.
Ukufumana iziphumo ezilungileyo, izixa ezaneleyo zolwelo kufuneka zithathwe ngeenkozo. Ngakolunye uhlangothi, endaweni yokuthatha ingqolowa yengqolowa, sebenzisa isonka se-wholemeal esenziwe nge-sourdough. Oku kunceda ukuhamba kwamathumbu ngaphandle kokuthintela ukufunxwa kwe-calcium kunye nentsimbi eveliswa kwi-bran phytates, njengoko ukubiliswa kunye negwele elichaziweyo liguqula ezi phytates.
Okunye ukutya okunefayibha yokuqunjelwa
Apha sinokunye ukutya okunefayibha yokuqunjelwa:
- YemiNquma: Ukubonelela nge-2,6 grams kwiiyunithi ze-100, nazo ziqulethe ibhaktheriya evela kwintsapho yaseLactobacillus plantarum, iiprobiotics ezinceda ukulawula ukuhamba kwamathumbu.
- I-artichoke: Ayiboneleli nje ngefiber kuphela, kodwa ikwaqulethe into ebizwa ngokuba yi-inulin, ethanda ukukhula kwebhaktiriya, enokunceda ukulwa nokuqhinwa.
- Iziqhamo ezingenamanzi: Zisebenza kakhulu ukuya kwindlu yangasese ngenxa yomxholo wefiber ephezulu. Iiprayina ziqulathe owona mlinganiselo uphezulu wefiber, kunye ne 15 grams kwi 100 grams ye prunes.
- Amantongomane: Kukutya okutyebileyo kwifiber, ngakumbi iialmonds, ezibonelela nge-3,4 grams yefiber kuzo zonke iigram ezingama-25 zemveliso.
- Iflakisi: Ziqulethe i-mucus kunye ne-pectin ethambisa i-intestinal lining kwaye ngaloo ndlela ilawula ukuhamba kwamathumbu. Kufuneka uwatyumze kwaye uwahlafune kakuhle, ukwazi ukuthatha icephe emva kwesidlo sakusasa kunye nelinye emva kwesidlo sangokuhlwa, rhoqo ngeglasi yamanzi.
- Oats: Ukongeza ekubeni nefuthe le-laxative, kunokusinceda ukuba sinciphise amanqanaba e-cholesterol. Ukuze ujabulele izibonelelo zayo, kufuneka uthathe kuphela i-40 grams ngosuku.
Iingcebiso kunye namaqhinga
Ngaphandle kweengcebiso ezisisiseko malunga nokubandakanya oku kutya kunye nefayibha kukutya kwakho, siza kukunika iingcebiso ezingakumbi:
- Sela amanzi aneleyo: Ukuhlala u-hydrated kubalulekile kwinkqubo yokwetyisa enempilo. Sela ubuncinane iiglasi ezisi-8 zamanzi ngosuku ukuqinisekisa ukuba ilindle lakho aliqini kwaye kube nzima ukulidlula.
- Gcina ubomi obudlamkileyo: Zilolonge rhoqo ukuvuselela ukuhamba kwamathumbu. Ukuhamba, ukubaleka, ukuqubha, okanye i-yoga yimisebenzi enokunceda ukukhuthaza ukugaya okunempilo.
- Musa ukungayihoyi imfuneko yokufuduka: Xa uziva ufuna ukuya kwindlu yangasese, musa ukuyiyeka. Ukungahoyi umnqweno wokuba nentshukumo yamathumbu kunokubangela ukuba isitulo sibe nzima kwaye senze kube nzima ukuphelisa.
- Yikhathalele inkqubo yakho: Zama ukugcina inkqubo yesiqhelo xa kuziwa ekutyeni kunye nokuya kwindlu yangasese. Ukumisela ixesha eliqhelekileyo lokuhamba kwamathumbu kunokunceda ukuqeqesha umzimba wakho kunye nokukhuthaza ukuhamba kwamathumbu rhoqo.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokutya kwefayibha yokuqunjelwa kunye nendlela yokukuphepha.