Uma indle yakho ixega kancane, okungukuthi, unesifo sohudo, kufanele wazi ukuthi empeleni kuyinkinga evamile. Nakuba lokho kuhlangana kungase kungenzi uzizwe ungcono okwamanje, izindaba ezinhle ukuthi kunezinguquko ezilula ongayenza ekudleni kwakho ukuze usize ukuthuthukisa izimpawu.
Wonke umuntu ngesinye isikhathi empilweni uyoba nesifo sohudo. Ngezinye izikhathi ungase ube nakho ngenxa yegciwane lesisu futhi ngezinye izikhathi kungase kube ngenxa yezinguquko zokudla. Umthetho omuhle wesithupha uma kukhulunywa ngokukhipha ithumbu wukuthi awufuni ukuhamba izinsuku ezingaphezu kwezintathu ungawakhiphi futhi akufanele. Awufuni ukudla izikhathi ezingaphezu kwezintathu ngosuku.
Uma ungomunye walabo abaya endlini yangasese izikhathi ezingaphezu kwezintathu ngosuku futhi indle yakho ixega noma inamanzi, ungakhathazeki. Ngokunciphisa okunye ukudla ekudleni kwakho nokudla okuningi okunye, ungase ukwazi ukuthola impumuzo ethile.
Ukudla oku-5 okubi kakhulu kohudo
I-Café
Ikhofi linendlela yokwenza izinto zihambe ekuseni. I-caffeine, isizathu sokuthi abaningi bethu baphuze ikhofi kwasekuqaleni, iyisikhuthazi, esithinta isimiso sethu sezinzwa esimaphakathi, okusenza siphapheme. I-caffeine nayo "ingavuselela" amathumbu ethu, isebenze njenge- laxative.
Indle yekhofi yinto eyodwa futhi uma unesifo sohudo, ukuphuza ikhofi kungenza kube kubi nakakhulu. I-caffeine ingaba nzima emathunjini uma unale nkinga yesisu.
Uma kunjalo kungcono ukuzama a itiye elingena-caffeine. Nakuba, njengekhofi eline-decaffeinated, itiye lisengaba nenani elincane le-caffeine.
Ukudla okunezipayisi
Bangase banambithe kahle ukungena, kodwa ingxenye yesibili yenqubo yokugaya yilapho ukudla okubabayo kungasibangela izinkinga.
Cabanga kabili ngaphambi kokwengeza leyo chili noma isoso uma uhuda. Ukudla okubabayo maningi amathuba okuba kubhebhethekise amathumbu akho ngisho noma ungenazo izinkinga zamathumbu.
Ngokuvamile, ukudla okubabayo kunempilo, kodwa uma unayo i-irritable bowel syndrome (IBS), isifo samathumbu esivuthayo (IBD), noma dyspepsia, kufanele uqaphele ngokudla okubabayo, ngokusho kwe-University of Chicago Medicine. Upelepele oshisayo nezinongo kungabangela izimpawu.
I-Alimentos grasos y fritos
Ukudla okuthosiwe akunazo izimfanelo ezinhle uma kuziwa empilweni yakho. Eqinisweni, kwezinye izimo, zingadala umonakalo.
Kungcono kakhulu ukuziqhelelanisa nokudla okunamafutha ngesikhathi uzwa izimpawu ezinjengamajaqamba kanye nendle exegayo. Lokhu kungenxa yokuthi ukudla okunamafutha amaningi, ikakhulukazi okuthosiwe, kungaba nzima emathunjini akho ngisho noma ungenayo isifo sohudo.
Imizimba yethu ingaba nobunzima ekugayeni umthamo omkhulu wamafutha njengoba ungase uwathole ezimpikweni zenkukhu ethosiwe noma i-pizza enamafutha. Uma amafutha engamuncwe kahle, aqhubekela emathunjini ethu aye ekholoni, lapho ephulwa abe ama-fatty acids. Lokhu kubangela ukuthi ikholoni yethu ikhiphe uketshezi, okungase kubangele noma kubhebhethekise isifo sohudo.
Imifino e-Cruciferous nokunye ukudla okukhiqiza igesi
Ukudla okwaziwa ukuthi kunika abantu igesi kungenza isifo sohudo sibe sibi kakhulu futhi/noma kubenze bazizwe bequnjelwe futhi bengakhululekile. Ukudla okungabangela igesi ukudla oku-cruciferous okufana iklabishi noma i i-broccoli, Las izindunduma njengobhontshisi kanye nokudla okunokuqukethwe okuphezulu kwe I-FODMAP.
Imifino ye-Cruciferous iqukethe i-carbohydrate eyinkimbinkimbi ebizwa ngokuthi i-raffinose. Yilokhu empeleni okubilisa emathunjini ethu njengengxenye yokugaya okuvamile, okubangela ukunqwabelana kwegesi.
La i-fiber kokunye ukudla kungabangela igesi nokudla okuphezulu kuma-FODMAP, i-carbohydrate esheshayo, kungabangela nezinkinga zokugaya kwabanye abantu.
ama-sweeteners angenashukela
Akukho ukushoda kwama-sweeteners okwenziwa noma utshwala obushukela ekudleni kwethu. Lezi zinhlobo zama-sweeteners zingatholakala kumaswidi, izinhlaka, namasoda okudla angenashukela. Ukuba nenqwaba yalezi zinto ezinoshukela kungadonsela amanzi emathunjini futhi kubangele isifo sohudo noma kusenze sibe sibi nakakhulu.
Okunye ukungabekezelelani kokudla okuvamile noma okubucayi kuhlanganisa i-gluten, la casein, Los ama-sulphites (etholakala ewayinini elibomvu nobhiya) kanye nezithasiselo zokudla ezithile ezifana i-monosodium glutamate (MSG).
Ungadlani uma uhuda? ukudla okungcono kakhulu
ukudla okuthambile
La ubisi olunamafutha aphansi, la i-applesauce, Las amazambane, Los amaqanda, ama-dessert we jelly futhi i i-pasta ziyizibonelo ezinhle kakhulu zokudla okungenalutho. Lokhu kudla kunamafutha aphansi futhi kuthambile ngokwako, okungukuthi, kusetshenziswa inani elincane lezinongo.
Ukunamathela ekudleni okungenamsoco kungasiza ekuxazululeni isisu sakho. Lokhu akusho ngempela ukulandela ukudla kwe-BRAT (ibhanana, irayisi, i-apula ne-toast), ngoba iqiniso liwukuthi ngezinye izikhathi akusizi kakhulu.
Amasobho
Amasobho alula noma umhluzi angaba muhle uma uhuda ngoba kulula emathunjini akho ukugaya futhi akusize ugcine umanzi.
Uzofuna ukugwema amasobho afanayo isilo de broccoli noma isobho imikhaza ngoba anamafutha amaningi, angandisa izinkinga. Ezinye izinketho ezinhle zesobho zihlanganisa lesi sobho semifino esilula noma isobho lenkukhu.
Ukudla okusiza amathumbu
Nansi ingxenye ekhohlisayo (futhi ecasulayo): Okusebenzela umuntu oyedwa kungase kungasebenzi komunye.
Alikho ngempela isethi ethile yokudla ethandwa amathumbu akho. Amathumbu awo wonke umuntu ahlukile, ngakho-ke ukudla kwawo wonke umuntu okulungele amathumbu kuhlukile. Nokho, i ukudla okucebile ngama-probiotics, njengeyogathi kanye ne-sauerkraut, ezinye zezinto ezingcono kakhulu ukusiza ukondla amathumbu.
Ama-probiotics ngokuvamile asiza ekugayeni ukudla. Abantu abaningi banamabhaktheriya amabi amaningi emathunjini abo, futhi ama-probiotics angasiza ukubuyisela amagciwane amahle. Ukuthola ukuthi yikuphi ukudla okunempilo, ikakhulukazi uma unezinkinga zokugaya njenge-IBS, kungaba namandla kakhulu. Ijenali yokudla izoba yithuluzi lakho lokuqala lokuthola ukuzwela kokudla.