Yilokho kuduma kwesisu, lowo muzwa wokudinga ukuthola isevisi ngokushesha ngangokunokwenzeka, leyo ngxenye yokuphila engenakugwenywa engavumeli ingxoxo ehloniphekile, kodwa esadinga ukuxoxwa ngayo: isifo sohudo.
Kwabaningi bethu, kuwukuphazamiseka kwezikhathi ezithile. Noma kunjalo, uma kwenzeka, udinga ukuba nesixazululo ngokushesha ngangokunokwenzeka. Sikutshela amakhambi asekhaya angcono kakhulu ukukugcinela uhambo lokuya ekhemisi.
Izindlela zokwelapha zemvelo
Uhudo noma indle exegayo ingaba ngcono ngamakhambi athile emvelo. Ngaphambi kokusebenzisa imithi esika indle exegayo, kunconywa ukuthi uzame lezi zindlela zokwelapha.
Yidla ukudla okune-fiber encibilikayo
Akukho ukudla okukuvimbayo ngempela, kodwa kukhona okungasiza ukukuqeda. Nakuba i- ukudla kwe-brat (isinkwa, irayisi, i-apulasi, kanye nethosti) kwakuyindinganiso yegolide yohudo, ayisanconywa ngoba ivimbela kakhulu, futhi ucwaningo lubonisa ukuthi akusizi.
Kungcono ukukhetha ukudla okune-fiber encibilikayo, ehamba kancane ohlelweni lokugaya ukudla. Lokhu kwaziwa njengokudla okubophayo kohudo, ngoba kusiza ukwenza indle iqine.
Okunye ukudla okucebile nge-fiber encibilikayo:
- I-Avena
- Uphizi
- Ubhontshisi
- Ama-apula
- I-Frutas cítricas
- Izaqathe
- Ibhali
Namathela ekudleni kwemvelo
Ukudla ukudla okuthambile, okugayeka kalula kuyindlela enhle yokunqanda isifo sohudo ngokushesha ekhaya, ikakhulukazi uma isimo sisibi.
Gwema izinongo ezinamandla namasoso bese ukhetha ukudla okufana nalokhu okulandelayo:
- Amaprotheni angenalutho njengenkukhu, inhlanzi namaqanda
- Amazambane acubuziwe
- AmaNoodles
- Ilayisi
- ibhotela lamantongomane elibushelelezi
- imifino ephekwe kahle
Zama ukwengeza ukudla okunama-probiotic
Nakuba kungekho datha ecacile mayelana nokusebenza kwe-probiotics yohudo, kungenzeka ukuthi ungase uzuze kuma-probiotics, ama-microorganisms ahlala emgudwini wamathumbu futhi atholakala kwezinye ukudla, ezimweni zohudo olubangelwa ukutheleleka okukhulu.
Kodwa-ke, ama-probiotics awawodwana, ngakho-ke kungase kudingeke wenze isilingo nephutha ukuze uthole okukusebenzelayo.
Ukudla okucebile ngama-probiotics kuhlanganisa:
- yogurt kanye ne-kefir
- I-Sauerkraut
- Kimchi
- Miso
- I-Tempeh
Hlala u-hydrate
Ukukhishwa kwamanzi ngeke kuqede isifo sohudo, kodwa kubalulekile ukukusiza ugweme ukuphelelwa amanzi emzimbeni, okungaba umphumela onzima, ngisho noma isimo sithatha izinsuku ezimbalwa kuphela.
Izimpawu zokuphelelwa amanzi emzimbeni zingase zihlanganise isiyezi, ukuzizwa unekhanda elilula noma ubuthakathaka, umchamo ogxilile nokuncipha kokuchama, ukudideka, nokoma. Isiphuzo esihle kakhulu Amanzi, futhi ungase udinge ukuphuza okwengeziwe ukuze uhlale uhlanzekile uma unesifo sohudo. Isixazululo se-electrolyte, njenge I-Gatorade, Kungase futhi kube usizo, kodwa qaphela uma egcwele ushukela.
Okokunandisa okufakelwayo
Okunye ukudla kungabangela noma kukwenze kube kubi nakakhulu, futhi ama-sweeteners okwenziwa aphezulu kulolo hlu. Izidakamizwa ezithatha indawo kashukela, njenge-aspartame, zivame ukusolwa ngokuhuda ngoba zingadonsa amanzi emathunjini.
Lezi zinhlobo zama-sweeteners zivame ukutholakala ekudleni okulandelayo:
- Iziphuzo ezibandayo, ezifana nesoda yokudla
- Izingxube zesiphuzo esiwumpushana
- Ushingamu namaswidi angenashukela
- Izimpahla ezibhakiwe
- ukudla okusemathinini
- I-Productos lácteos
- ojamu namajeli
- Uphudingi
- Ukwengeza
Ukusebenzisa ingubo yokushisisa
Ingubo yokushisisa noma ibhodlela lamanzi ashisayo ingase isithobe lapho sizizwa sidangele, ukuze sikwazi ukugoqa endaweni yokushisisa futhi sikhululeke kuze kudlule izimpawu.
Ukufudumala esiswini kuzosiphazamisa kunoma yimaphi amajaqamba noma ubuhlungu, futhi kungasiza ukuphumula imisipha nokunciphisa isicanucanu. Kodwa-ke, akunconywa ukuyishiya isikhathi eside, ngoba ukusetshenziswa ngokweqile kungalimaza isikhumba.
Amanye amathiphu
Kunamanye amathiphu angathuthukisa nokwandiswa kweziqephu zohudo.
Gwema ukudla okubabayo
Ukudla okwenziwa ngopelepele kuqukethe inhlanganisela ebizwa ngokuthi i-capsaicin, okuyimbangela yokuzwa ukushisa emlonyeni. I-Capsaicin ingacasula i-gastrointestinal tract, ibangele ukugayeka kokudla kusheshe, yingakho ukudla okubabayo kubangela isifo sohudo kwabanye abantu.
ukususa i-caffeine
I-caffeine isheshisa ukugaya. Uma imfucuza idlula ngokushesha kakhulu, isimiso sakho sokugaya ukudla alibi nalo ithuba lokumunca uketshezi olwanele, okuholela esitulweni esixegayo.
Ukwelapha isifo sohudo esimanzi, nciphisa ukudla neziphuzo ezine-caffeine, okuhlanganisa:
- I-Café
- Tea
- I-soda (iziphuzo ezithambile)
- Iziphuzo zamandla
- chocolate
Gwema utshwala
Ukuphuza utshwala ngokweqile kungabangela isifo sohudo ngosuku olulandelayo, ikakhulukazi uma kuziwa kubhiya newayini.
"Okuningi" yigama elihlobene elinqunywe umzimba wakho, kodwa khumbula ukuthi ochwepheshe batusa ukuphuza isiphuzo esisodwa ngosuku kwabesifazane kanye neziphuzo ezimbili zamadoda. Futhi, utshwala buqeda amanzi emzimbeni, ngakho-ke noma kungeyona imbangela, uzofuna ukuhlala kude nawo ukuze ungabhebhetheki imiphumela yokuphelelwa amanzi emzimbeni ngenxa yohudo.
Susa imikhiqizo yobisi uma ungabekezeleli
I-lactose, ushukela otholakala obisini nakweminye imikhiqizo yobisi, ingabangela isifo sohudo kwabanye abantu. Ukuba nale nkinga yesisu ngemva kokudla noma ukuphuza imikhiqizo yobisi kuwuphawu oluvamile lokungabekezelelani kwe-lactose.
Uma ungabekezeleli i-lactose, ungase ube nalo mphumela ngemva kokudla noma ukuphuza ukudla okufana nalokhu:
- Ubisi lwenkomo
- I-yogurt
- I-Manteca
- I-Queso
- I-ayisikhilimu noma iyogathi efriziwe
- Ukhilimu omuncu
Khohlwa ukudla okunamafutha noma okuthosiwe
Ukususa okunye ukudla okunamafutha kungasiza futhi ukunqanda isifo sohudo esimanzi. Ukudla okunamafutha amaningi, njengenkukhu ethosiwe noma ama-French fries, kungaba nzima kwabanye abantu ukuba bakugaye. Uma lokhu kudla kungaboli kahle, kuya emathunjini, lapho amafutha eguqulwa abe ama-acids anamafutha, okubangela ukuthi ikholoni likhiphe uketshezi futhi libangele isifo sohudo.
Ukudla okunamafutha amaningi angenampilo okufanele ukugweme kufaka:
- Ukudla okusheshayo (okufana neBurger King, McDonald's, neTaco Bell)
- Ukudla okuthosiwe njengenkukhu ethosiwe
- Ukhilimu ophahlazekile
- Inyama enamafutha, njengezimbambo zenkomo
- Ukudla okulula okunamafutha, njengamazambane namashibhisi ommbila
- Inyama egayiwe, njenge-pepperoni, ubhekeni, namasoseji.
- Ama-dessert, njenge-dulce de leche nekhekhe likashokoledi.
- Ezinye isaladi zokugqoka