Nakuba singahlukanisa ushingamu njengoswidi, empeleni kunezinzuzo ezithile zamazinyo akho kanye nempilo yakho iyonke. Kuye kwatholakala ukuthi ukuhlafuna ushingamu kuwumkhuba onempilo. Nokho, abanye abantu bangase babe nemiphumela engemihle emibi.
Uma sazi ukuthi lo mkhuba usibangela izinkinga, kungcono sinciphise ukusetshenziswa kwawo. Uma kungenjalo, ushingamu noma ezimbili phakathi kokudla akuwona umqondo omubi.
Ziyini izinsini?
Ushingamu yinto ethambile, eyirabha eyenzelwe ukuba ihlafuneke kodwa ingagwinywa. Amaresiphi angahluka phakathi kwemikhiqizo, kodwa zonke izinsini zinezithako eziyisisekelo ezilandelayo:
- I-Goma. Lesi isisekelo se-gummy esingagayeki esisetshenziselwa ukunikeza i-chewing gum ikhwalithi yayo yokuhlafuna.
- Inhlaka. Lokhu kuvame ukungezwa ukuze kuqiniswe ushingamu nokuwubamba ndawonye.
- izigcwalisi. Izihlungi, njenge-calcium carbonate noma i-talc, zisetshenziselwa ukunikeza izinsini ukuthungwa.
- Izinto zokuvikela Lezi zengezwa ukuze kunwetshwe impilo yeshalofu. Inketho ethandwa kakhulu yinhlanganisela yemvelo ebizwa nge-butylated hydroxytoluene.
- izithambisa. Lezi zisetshenziselwa ukugcina umswakama futhi zivimbele ushingamu ukuba uqine. Angase ahlanganise ama-wax afana nopharafini noma amafutha emifino.
- Ama-sweeteners. Ushukela womoba, ushukela webhitrudi, nesiraphu yommbila yizinto ezinoshukela ezidumile. Ishungamu engenashukela isebenzisa utshwala obushukela, njenge-xylitol, noma ama-sweeteners okwenziwa njenge-aspartame.
- Ukunambitheka. Ukunambitheka kwemvelo noma okokwenziwa kuyengezwa ukunikeza inhlaka ukunambitheka okufunayo.
Iningi labakhiqizi bezisini bagcina izindlela zabo zokupheka ziyimfihlo. Zonke izithako ezisetshenziswa ekucubunguleni ushingamu kumele zibe "ibanga lokudla" futhi zihlukaniswe njengezilungele ukusetshenziswa abantu.
Izinzuzo
Ukusuka ekwehliseni umoya omubi kuye ekucwebiseni amazinyo akho ngobumnene, ukuhlafuna ushingamu kuxhumene nokuthuthukisa ukumamatheka kwakho ngezindlela eziningi.
Yehlisa ukubola kwamazinyo
Ukholwa noma ungakholwa, ukuhlafuna ushingamu kungasiza ukumisa izimbotshana. Kodwa amandla okulwa nokubola kwezinsini asekelwe kakhulu ohlotsheni olukhethayo. Kunconywa ukuthi ukhethe njalo izinhlobo ezingenashukela eziqukethe xylitol. Lotshwala obushukela bungenza kube nzima kwamanye amagciwane abangela ukubola kwamazinyo ukuthi asebenze. Kuye kwaboniswa ukuthi ivimbela umsebenzi we-Streptococcus mutans [uhlobo lwebhaktheriya elibola amazinyo] ngokubambezela ikhono lazo lokunamathisela ezinyo, ngaleyo ndlela imise inqubo yokugqugquzela ukubola.
Futhi, ukuhlafuna ushingamu ongenashukela kuyasiza vuselela ukukhiqizwa kwamathe. Cabanga ngamathe njengesivikelo esingokwemvelo somlomo. Amathe awasusi nje udoti wokudla emazinyweni, kodwa futhi anciphisa ama-plaque acid ayingozi, angabangela imigodi. Olunye ucwaningo lwathola ukuthi ukuhlafuna ushingamu ongenashukela ngemva kokudla kuhlobene nokuvimbela ukubola kwamazinyo.
Futhi, uma sihlala sihlafuna ushingamu ongenashukela nge-xylitol, singashintsha uhlobo lwamagciwane ku-microbiome yomlomo, okusho ukuthi uzoba namagciwane abangela umgodi omncane emlonyeni wakho. Ngakolunye uhlangothi, amathe avuselelwe aphinde akhiqize inani eliphakeme lamaminerali okuqinisa amazinyo namaprotheni awusizo avikela ukulahlekelwa koqweqwe lwawo.
Yehlisa ukulangazelela ukudla
Ukuhlafuna ushingamu ngeke kukusize ngokomlingo ukuthi ulahlekelwe ngamakhilogremu ambalwa, kodwa kungasiza ukulawula ukudla kakhulu. Lapho sihalela okuthile okumnandi ngemva kokudla, singasiza ekuqedeni leso sifiso ngokuhlafuna ushingamu esikhundleni sokufuna ukudla okwengeziwe.
Eqinisweni, ukugcina umlomo wakho umatasatasa ngokuhlafuna ushingamu kungaba isu eliwusizo lokukusiza ulawule ukudla okulula kwasemini noma ebusuku. Olunye ucwaningo lwathola ukuthi isenzo sokuhlafuna sithinta ukujikeleza komvuzo wobuchopho ukusiza ukuvimbela ukudla okungahleliwe futhi ngaleyo ndlela kube namandla amakhulu.
Noma kunjalo, uma sidla ngokweqile ngenxa yengcindezi noma ukuxhumana ngokomzwelo nokudla, kubalulekile ukubhekana nalezi zinkinga eziyisisekelo, ukuze ushingamu ungabeki I-Band-Aid enkingeni yangempela. Uma i-gum isisiza ukuba sigweme ukudla ngokweqile ngezikhathi ezithile, vele uhambe. Kodwa uma kuba yisidingo esiqhubekayo, sansuku zonke, kumelwe sifinyelele umnyombo wendaba futhi sifunde indlela yokuthuthukisa ubuhlobo obunempilo nokudla.
Usizo lokulahlekelwa isisindo
I-gum ingaba ithuluzi eliwusizo kulabo abazama ukwehlisa isisindo. Lokhu kungenxa yokuthi inoshukela futhi iphansi ngama-kilojoule, ikunika ukunambitheka okumnandi ngaphandle kokuthikameze kabi ukudla.
Olunye ucwaningo luphinde luveze ukuthi ukuhlafuna ushingamu kungase kunciphise isifiso sokudla, okungase kusivimbele ukuba singadli kakhulu. Olunye ucwaningo oluncane lwathola ukuthi ukuhlafuna ushingamu phakathi kokudla kwehlisa imizwa yendlala kanye nokunciphisa ukudla okulula okunama-carbohydrate amaningi ntambama. Imiphumela yolunye ucwaningo oluncane iphakamisa ukuthi ukuhlafuna ushingamu ngenkathi uhamba kungasiza ashise ama-calories amaningi.
Nokho, imiphumela iyonke ixubile. Olunye ucwaningo luye lwabika ukuthi ukuhlafuna ushingamu akuthinti ukudla noma ukuthathwa kwamandla usuku lonke. Kuyathakazelisa ukuthi kukhona nobunye ubufakazi bokuthi ukuhlafuna ushingamu kungakhuphula izinga le-metabolic.
amazinyo amancane aphuzi
Ingabe sikhathazekile ngamazinyo aphuzi? Nakuba i-gum ingeke yenze amazinyo abe mhlophe njengokwelashwa okumhlophe kwangaphakathi kwehhovisi, noma ngisho nekhithi yasekhaya, singabona amabala ambalwa.
Ngenxa yokwanda kwamathe, ukudla okungcolile kuhlanzwa kalula emlonyeni. Ukwengeza, ukuhlafuna ushingamu ongenashukela kunciphisa ukunamathela kwamagciwane endaweni yezinyo, okusiza nasekunciphiseni ukubola.
Ukucindezeleka okuncane
Omunye umphumela onenzuzo kashingamu isenzo sokuthi ukuyihlafuna kungasiza ekudambiseni ukucindezeleka. Eqinisweni, ucwaningo oluthile lwathola ukuthi ukuhlafuna ngokuqhubekayo imizuzu engaphezu kwe-10 kwehlisa amazinga e-cortisol, i-hormone yokucindezeleka, futhi ngokuphumelelayo kwehlisa imizwa.
Uhlolo olulawulwa ngokungahleliwe luthole ukuthi abafundi abahlafuna ushingamu isikhathi esiyizinsuku eziyi-7 noma eziyi-19 babenciphise ukudangala, ukukhathazeka, kanye nenani lokucindezeleka uma kuqhathaniswa nalabo abangazange. Abahlafuna ushingamu nabo bathole impumelelo enkulu ezifundweni.
Kushukumisa ubuchopho
Kwabanye, ukuhlafuna ushingamu kungandisa ukuqapha nokugxilisa ingqondo. Eqinisweni, kunganciphisa ubuthongo. Abacwaningi bathi ukuhlafuna kwandisa ukusebenza kobuchopho, futhi ikakhulukazi, iphunga elinamandla kanye/noma ukunambitheka kwe-mint kungase kuvuse izingxenye ezithile zobuchopho bakho futhi kushukumise izinzwa zakho ukuze zikugcine uphapheme.
Lokhu kuqinisa ushingamu kungaba usizo ikakhulukazi lapho ingqondo yakho ishaywa wukwehla kwasemini ehhovisi. Eqinisweni, ukuhlafuna phakathi nosuku lomsebenzi kwakuxhunyaniswa nokukhiqiza okuphezulu kanye nezinkinga ezimbalwa zokuqonda kubasebenzi.
Yehlisa umoya omubi
Okokugcina, ukuhlafuna ushingamu kungaqeda umoya owesabekayo, owaziwa nangokuthi i-halitosis. Nakuba umoya omubi ungaba umphumela wezinkinga emlonyeni wakho, ohlelweni lokugaya ukudla, i-sinus cavity, noma uhlelo lokuphefumula, ngokuvamile kuwumkhiqizo wamabhaktheriya ku-microbiome yakho yomlomo.
Lawa magciwane agaya ukudla okudlayo, futhi ngaphezu kwama-acids, aphinde akhiphe imfucumfucu ngendlela yezingxube zesulfure eziguquguqukayo, eziholela ekuphefumuleni okubi.
Qiniseka ukuthi ulahla lezo minti yokuphefumula equkethe ushukela, empeleni engakhuphula amagciwane adala umoya omubi ngokuhamba kwesikhathi. Kunalokho, hlafuna ushingamu ongenashukela nge-xylitol imizuzu engu-20 ngemva kokudla. Lokhu kuzosiza ukususa izinhlayiya zokudla, kunciphise ama-asidi, futhi kuvimbele ukukhula kwamagciwane anukayo.
Contraindication
Ngiyakuzonda ukuqhuma ibhamuza lakho, kodwa ngaphandle kwezinzuzo esisanda kukutshela ngazo, izinto ezinamathelayo nazo zinokushiyeka okuthile.
ushukela wokwenziwa
Ngenxa yokuthi ushingamu ongenashukela uqukethe amakholori ambalwa noma aziro akusho ukuthi inempilo. Eqinisweni, ukuhlafuna ushingamu ukugwema amaswidi kungacekela phansi imigomo yakho yezempilo.
Njengoba ama-sweeteners okwenziwa amnandi kakhulu kunoshukela wangempela, angathinta ukunambitheka kwakho, akhulise umkhawulo wakho wobumnandi, futhi angenza ngisho nezifiso ezimnandi zibe zimbi nakakhulu. Ngokuyisisekelo, ukuhlafuna ushingamu kungase kungakhiqizi futhi kuholele ekudleni okunempilo kancane.
Yingakho kufanele ngaso sonke isikhathi ufunde uhlu lwesithako. Akuzona zonke izinguqulo ezingenashukela ezifanayo. Ezinye ziqukethe i-aspartame, engaba yingozi kubantu abanesifo sofuzo esibizwa ngokuthi i-phenylketonuria, noma i-sorbitol, esihlotshaniswa nokuphazamiseka kokugaya ukudla.
kubangela ukuvuvukala
Uma sihlafuna ushingamu, ugwinya umoya omningi, okungase kubangele ubuhlungu besisu, igesi, nokuqunjelwa. Futhi, ama-sweeteners okwenziwa njenge-sorbitol ne-mannitol angabangela ukuqunjelwa kanye/noma isifo sohudo kubantu abazwelayo kubo.
Ama-polyols asetshenziselwa ukwenza uswiti inshingamu engenashukela anomphumela wokulalisa umzimba uma esetshenziswe ngobuningi. Lokhu kusho ukuthi ukuhlafuna ushingamu omningi ongenashukela kungase kubangele ukuphazamiseka kokugaya ukudla kanye nesifo sohudo. Futhi, zonke iziphuzo ezishukela ziyi-FODMAP, ezingabangela izinkinga zokugaya ukudla kubantu abane-bowel syndrome ecasulayo.
Izinkinga ezihlangene
Ukuhlafuna ngokweqile noma okunolaka nakho kungaba nemiphumela engemihle kuhlanganise nekhanda elibuhlungu ngenxa yokulahlekelwa uqwanga emalungeni e-temporomandibular, amalunga omhlathi kanye nemisipha ekuvumela ukuthi uvule futhi uvale umlomo wakho.
Eqinisweni, ukuhlafuna ushingamu kungenye yezindlela ezivame kakhulu zokubangela lesi simo, esibizwa nangokuthi ukungasebenzi kahle kwe-temporomandibular. Indlela elula yokugwema lokhu iwukwenza isiqiniseko sokuthi awuwenzi umkhuba wansuku zonke wokuhlafuna ushingamu, nokuba mnene emihlathini yakho lapho ufaka eyodwa emlonyeni wakho.
Ubuhlungu bekhanda
Ukubuyekezwa kocwaningo kuphakamisa ukuthi ukuhlafuna ushingamu njalo kungabangela ubuhlungu bekhanda kubantu abathambekele ekubeni neziqephu ze-migraine kanye nohlobo lwekhanda elicindezelayo.
Kudingeka ucwaningo olwengeziwe, kodwa abacwaningi basikisela ukuthi abantu abaphathwa yimigraines bangase bafune ukukhawulela izinsini.