Nangona kucaphukisa kakhulu ukuphatha i-phlegm okanye i-mucus, eneneni yinto elungileyo kumzimba wakho. Isebenza njenge-lubricant ekuncedeni ukutya ukuba kuhambe kumzila wesisu kunye nokukhusela ezo zicubu kwii-acids kunye namasuntswana angaphandle.
Imizimba yethu idinga i-phlegm, kodwa ukuba uyayivelisa kakhulu (into enokuthi yenzeke xa usilwa nomkhuhlane, ufumana usulelo lwe-sinus, okanye ukulwa ne-reflux), unokufuna ukuphendukela ekutyeni kwakho ukuze ufumane isiqabu.
Ukutya okunokwenza iphlegm ibe mandundu
Ukutya esikutyayo kunokunceda ukuphucula okanye ukuphazamisa imeko ye-mucus kwaye, kwezinye iimeko, ingaba yimbangela ephambili. Zama ukunciphisa ukusetyenziswa koku kutya, zombini ngokuthe ngqo nakwiindlela zokupheka. Nangona uninzi lusempilweni, banokunyusa inani le-mucus kwindlela yokuphefumula.
Tshokolethi
Eyona dessert ithandwayo kunye nesnack inokuba negalelo kwingxaki yakho eqhubekayo yephlegm, ngakumbi ukuba unayo. i-laryngopharyngeal reflux (LPR) okanye gastroesophageal Reflux (GERD).
Itshokholethi inokwenza buthathaka i-sphincters ephezulu kunye nesezantsi. Ezi sphincters zisebenza njengabagcini-masango, zigcina ukutya kunye nolwelo kwicala elifanelekileyo (ezantsi) kunye nokuthintela i-asidi yesisu ukuba inyuke iye phezulu kummizo, pharynx, kunye ne-larynx.
Ukuba i-sphincters ibuthathaka kwaye i-asidi yesisu iphelela apho ingekhoyo, unokuhlakulela ukukhwaza, ukulahlekelwa lilizwi, ukukhohlela okungapheliyo, kunye ne-phlegm ngasemva komqala wakho. Ukwenza izinto zibe mbi ngakumbi, ukutya i-tshokoleta kunokunyusa ukuveliswa kwe-asidi yesisu, ukunyusa ingxaki.
Iintsimbi
Njengetshokolethi, i-peppermint inokwenza i-phlegm ibe yimbi ngakumbi, ngakumbi ukuba une-laryngopharyngeal reflux okanye isifo se-reflux ye-gastroesophageal. Ngaphandle kwazo zonke iingxaki, i-herb mint inokwenza buthathaka i-sphincters ephezulu kunye nesezantsi, yenze imeko ibe mandundu. Usenokuba awukayiqondi le nto, njengoko amayeza amaninzi abandayo anesiseko se-menthol.
Ayidli ngokuba kukutya okuyingozi kakhulu kuba nathi asityi izixa ezikhulu zeminti. Nangona kunjalo, kunokuba nomdla ukunciphisa ukusetyenziswa kwayo ngamaxesha athile okungabikho komzimba okanye ukubanda.
ICafé
Uxolo bathandi bekofu, kodwa ikofu inokwandisa iingxaki zakho zephlegm.
Njengetshokholethi kunye ne-mint, ikofu nayo yenza buthathaka i-sphincters ephezulu kunye nesezantsi, ivumela i-asidi yesisu ukuba ibuyele emqaleni kunye nomqala. Oku kucaphukisa kunokukhokelela ekuveliseni i-phlegm. Ukongezelela, esi siselo si-diuretic esinamandla esinokukhuthaza ukuchithwa kwamanzi emzimbeni. Jonga indlela otya ngayo ikofu yonke imihla ukuze ungakhuphi umzimba okanye iimpawu zokubanda eziqhelekileyo.
Utywala, utshaba oluphambili lwe-mucus
Njengokunye ukutya kunye neziselo kolu luhlu, utywala bunokwenza buthathaka i-sphincters ephezulu kunye nesezantsi, ekhokelela ekucaphukeni kunye ne-phlegm.
Le nto ikwayi-diuretic, nto leyo ethetha ukuba inokukushiya uphelelwe ngamanzi emzimbeni ukuba uyasela kakhulu. Xa umanzi kakuhle, i-phlegm iyancipha ngakumbi kwaye ihamba ngokukhawuleza; xa uphelelwe ngamanzi emzimbeni, uye uthande ukuhlala ixesha elide. Ngoko ke kubalulekile ukunciphisa okanye ukuphelisa ukutya kwakho ngokupheleleyo xa unomkhuhlane okanye enye imeko ebangela ukuveliswa kwe-mucus.
Iwayini iqulethe i-histamine eyenzeke ngokwendalo enokubangela ukuba izihlunu zempumlo zidumbe, nto leyo ekhokelela kuloo ngxinano icaphukisayo. Okwangoku, ezininzi iibhiya zine-gluten, kunye neminye imimoya (efana ne-whisky) ibangela iingxaki kubantu nangona i-gluten kuthiwa isuswe kwinkqubo ye-distillation.
Iimveliso zederi
Kwizizukulwana ezininzi, iimveliso zobisi ziye zacatshangelwa ukuba zikhuthaza ukuveliswa kwe-mucus kunye ne-phlegm, ngokuqhelekileyo ebizwa ngokuba yi "milk mucus effect." Noko ke, abanye bathi obu bubuxoki nje obudala. Olunye uphononongo lugqibe kwelokuba ithiyori yempembelelo yobisi iyavakala, kodwa uphando olungakumbi luyafuneka.
Olunye uphononongo lubonise ukuba ukuchasana nobisi kunokunyusa imveliso yeempumlo ze-polyps, nto leyo engunobangela oqhelekileyo we-sinusitis. Ide ibonakale ibangela izehlo eziphezulu ze-sinusitis engapheliyo kubantu abanokwalana nobisi.
Sekunjalo, kukho uphando olulinganiselweyo ngalo mbandela. Ukuba ubisi lukrokrelwa ukuba luneempawu ezibuhlungu, thetha nochwepheshe bezempilo. Basenokucebisa ukuba kuthintelwe iimveliso zobisi ukubona ukuba iimpawu ziyahamba na. Nangona kunjalo, ukuba awunayo i-allergies yobisi okanye ubuntununtunu, akuyomfuneko ukuba uyisuse ekutyeni kwakho.
Ukutya okuphezulu kwi-Histamine
Nangona kunqabile kakhulu (kuchaphazela malunga nepesenti enye yabemi), omnye unobangela wokwakhiwa kwe-phlegm enxulumene nokutya kunokubangelwa kukunganyamezeli kwe-histamine.
Imizimba yethu iqulethe i-histamine, kodwa kukho ukutya kunye neziselo eziquletheyo, ngokutsho kwenqaku likaNovemba 2014 kwiJenali ye-Academy of Nutrition and Dietetics. Oku kutya kuquka ezininzi inegwele (ezifana netshizi, iyogathi, kunye nesauerkraut), ngokunjalo inyama y intlanzi yenziwe, i-cherry, i-aubergines, phakathi kwabanye.
Ukuba awunyamezelani, unokufumana iimpawu ezifana nokwaliwa kokutya, kubandakanywa ukunyuka kwe-phlegm okanye ukuveliswa kwe-mucus. Oku kwakha kunokukhokelela kwiimpawu ezininzi, kubandakanywa nezo zihlobene ne-sinusitis, ezifana nokukrazula, ukuxinana kweempumlo, impumlo, kunye nokuphefumula okufutshane. Ke ngoko, ukuba sinokunganyamezeli kwe-histamine, ukutya ukutya okuphezulu kwi-histamine kunokwenza iimpawu zibe mandundu.
Iziphuzo zekhabhoni
Ungathanda i-soda yakho yokutya okanye amanzi amaminerali, kodwa unokwenza umonakalo omkhulu kunokuba ulungile ukuba unengxaki ye-phlegm eqhubekayo. Iziselo zekhabhoni zinegesi eninzi ngoko zisenza sibhobhoze ngakumbi.
Nangona oku akuyongxaki kuninzi, inokuba yeyabanye kuba i-burping ikhuthaza ukuphindaphindeka kwesiqulatho sesisu sethu.
Top 9 Ukwaliwa ukutya
La ubisi, Los amaqanda, Los amandongomane, la isoya, el ingqolowa, las amaqela, i ukutya kwaselwandle, el intlanzi kunye isesame Benza i-"Top 9", phakathi kwezinto ezisithoba ezixhaphakileyo zokutya. Ezinye iimpawu zokwaliwa kokutya ziquka amehlo arhawuzelelayo kunye nolusu, ukudumba, ukudumba emehlweni okanye elulwimini, isiyezi, isicaphucaphu, nokugabha.
Ukuba ngaba uyadizwa kokunye koku kutya, unokufumana iimpawu kwimiphunga kunye nomqala, njengokunyuka kwemveliso yephlegm, ubunzima bokungena nokuphuma komoya, ukukhohlela, ukuphefumla, kunye nokudumba komqala, phakathi kwabanye. Iimpawu zivame ukuvela ngokukhawuleza okanye kwimizuzu ukuya kwiiyure ezimbini emva kokutya ukutya.
Ukutya okunceda ukuphelisa i-mucus
Sonke sahlukile, kwaye into esebenzayo komnye umntu isenokungasebenzi komnye. Ngaphambi kokutshintshela kwi-anti-mucus yokutya, kuyacetyiswa ukuba uthethe nogqirha. Siza kukhangela ukutya okunokunciphisa ukuveliswa kwe-mucus. Iziqhamo kunye nemifuno zizityebi kwi-antioxidants. Ngapha koko, i-antioxidants inceda ukuxhasa amandla omzimba wakho wokuhlala usempilweni kwaye uphilise ukuba uyagula. I-Vitamin C, umzekelo, inezinto ezichasayo kwaye inokunceda ukuvula iindlela zomoya kunye nokunciphisa ukuvuthuza.
Kukho nokutya okuthile okuphucula ukuxoshwa kwe-mucosa kunye nokuthobisa umgudu wokuphefumula. Ukongezelela, baya kuthoba umqala kwaye bafake amanzi emzimbeni ukuze bancede ukuphelisa i-mucus ecasulayo.
iisuphu ezisekelwe kumhluzi
Umphunga kunye nolwelo olumanzi olusuka kwiisuphu ezishushu ezisekelwe kumhluzi njengemifuno, i-noodle yenkukhu, kunye nokunye okunjalo kunokunceda ukukhulula i-phlegm eyakha emqaleni. Kwaye xa uphelelwe ngamanzi, umfinya awuwucoci umqala ngokulula. Yingakho ezi ntlobo zokupheka zinenzuzo kwaye zinconywa ngamaxesha abandayo.
Ukongezelela, zinomsoco kakhulu kwaye zinokudibaniswa nezinye iintlobo zokutya, njengamaqanda aqoshiwe, i-legumes okanye inkukhu.
Ulwelo olucacileyo lokukhupha umfinya
Njengesuphu, i Amanzi, el iti kunye nezinye iziselo ezimanzisa amanzi zinokunceda ukususa ukuxinana komqala kwaye zikwancede ukuthintela ukuphelelwa ngamanzi emzimbeni. Ziyakwazi nokuthomalalisa umqala. Ungafuna ukutsiba i citrus (i-lemon emanzini, ijusi ye-orange, njl.), Ukuba unengxaki yokuhamba. Iziselo ezinekhabhoni ezinje ngesoda ecacileyo okanye amanzi ahlwahlwazayo nazo zinokucaphukisa.
Kwakhona, ukuba uzisela zishushu (njenge-infusions) uya kuzuza kwimiphunga kunye neempawu zazo kwiinwebu ze-mucous.
Ukutya okuneziqholo kwimpumlo evuzayo
Unokufuna ukukunqanda ukutya okuneziqholo ukuba unemiba ye-reflux (enokwenza imiba yephlegm ibe mandundu), kodwa kungenjalo unokufuna ukuqwalasela isitya seramen enesiqholo.
Inqaku elipapashwe kwiThala leencwadi laseCochrane ngoJulayi 2015 lafumanisa ukuba capsaicin, i-compound enika ubushushu kwi-pepper eshushu, inokunciphisa ubukhulu be-mucus. Nangona kunjalo, kufuneka ulumkele ukusetyenziswa kwayo, kuba ukuyenza kakhulu kunokubangela iingxaki zesisu.
Ukutya okuphezulu kwefayibha
Ukutya ukutya okuzaliswe yifayibha, njenge iziqhamo, imifuno, iimbotyi y amazimba, inokunceda ukunciphisa i-phlegm. Uphononongo lwangaphambili olususela ku-Epreli ka-2004, olupapashwe kwi-American Journal of Respiratory and Critical Care Medicine, lufumene unxulumano phakathi kokunyuswa kokutya kwefayibha kunye nokuncipha kokukhohlela kwephlegm.
Kwakhona kwakukho ikhonkco kunye nokusetyenziswa kweziqhamo kunye nokutya okusekelwe kwi-soy. Qaphela ukuba olu luphononongo olujonge umbutho phakathi kokutya kunye nokuxhaphaka kokukhohlela i-phlegm; uphando oluninzi luyafuneka kule ndawo.
Nangona iziqhamo zilungile, imifuno ingcono nangakumbi. Ukhetho lokutya kufuneka lugxininise ekutyeni iintlobo ezahlukeneyo zemifuno emitsha, i-steamed lightly ilungile. Imifuno emitsha ngexesha lonyaka zezona ziqinisa amajoni omzimba njengoko zineklorofili. Kunconywa ukubandakanya i-garlic kunye ne-anyanisi eninzi ngangokunokwenzeka; zombini ziyaziwa ukuxhasa umsebenzi wakho wokuzikhusela komzimba. I-quercetin (enye i-bioflavonoid) ekwitswele ichasene nokudumba kwaye ikwanceda ukwaphula imifinya.
Intlanzi
Iintlanzi ezine-Omega-3 ezityebileyo ezifana ne-salmon yasendle, ityhuna, i-herring, i-sardines, kunye ne-mackerel yimithombo emihle yeprotheni yokunciphisa i-mucus. I-Omega-3 fatty acids ixhasa umsebenzi wokuzivikela omzimba kunye nokunciphisa ukuvuvukala, kwaye lukhetho oluhle lokunciphisa umthwalo we-mucus.
Ngale ndlela, akuyi kuba yimfuneko ukuba kusetyenziswe umlinganiselo omkhulu weoli yeoli ukuze ufumane i-Omega-3 kunye ne-6. Ukongezelela, ezi ntlanzi zikwabonelela nezinye iivithamini kunye neemaminerali, ezifana ne-vitamin D.
Ijinja
I-Ginger inokunceda ukuphula i-toxins kunye ne-mucus ngokukhawuleza ngenxa yeenzuzo zayo ezithile ze-enzymatic.
Ikwavelisa umphumo ochasayo emzimbeni othetha ukuba amajoni omzimba akhuselekile kwaye akufuneki ukuba avelise indlela yokukhusela efana ne-mucus kwindawo yokuqala. Siza kusebenzisa ijinja entsha apho kunokwenzeka kwaye songeze intwana ye-turmeric ukuze sizuze ngakumbi.