Abantu abaningi bahlushwa ukungagayeki kahle nsuku zonke. Nakuba zingajwayela ukuhlupheka kwazo, akuvamile futhi akufanele kuthathwe njengokungabalulekile.
Ukuthola imbangela yokungagayeki kahle kokudla kubalulekile ukuze ugweme inkinga enkulu ngokuhamba kwesikhathi. Kuyadingeka futhi ukuqaphela ukuthi ubuhlungu besisu noma ukushisa ngemuva kwakho konke ukudla akufanele kube okujwayelekile.
Kuyini ukugaya okungalungile?
Odokotela bayazi ukuthi impilo yesisu ibalulekile empilweni yonke yomzimba. Amathumbu adlala indima kuwo wonke amasosha omzimba, kusukela ebuchosheni kuya kumasosha omzimba. Uma amathumbu engaphilile, izinkinga eziningi ezingokomzimba nezingokwengqondo zingenzeka.
Kunabantu abaningi abahlushwa ukungagayeki kahle kokudla njalo. Phakathi kwezifo ezivame kakhulu zingabandakanya ukuqunjelwa, isifo se-reflux ye-gastroesophageal kanye nesifo samathumbu esicasulayo. Ukuqunjelwa ukudla kuwuphawu oluvamile lwe Izinkinga zokugaya ukudla. Uchaza ukungakhululeki esiswini kanye nomuzwa wokugcwala ngokushesha ngemva kokuqala ukudla. Kungaba uphawu lokukhathazeka okuningi. Wonke umuntu angabhekana nokungagayeki ngendlela ehlukile. Izimpawu zingavela ngezikhathi ezithile noma ngisho nsuku zonke.
Kunezici eziningi ezithinta impilo yamathumbu. Lokhu kuhlanganisa ukwakheka komzimba, umlando womndeni, nomlando wofuzo. Lezi yizinto esingeke sikwazi ukuzilawula, kodwa kunezici esingazithonya, njengokudla nokucindezeleka. Lapho amathumbu enempilo, ngeke sithole izimpawu ezinjengokuqunjelwa, igesi nokuqunjelwa.
Izimpawu
Ziningi izimpawu ezingakhombisa ukuthi uhlelo lokugaya ukudla aluphilile. Ezinye zazo yilezi:
- Isisu esibuhlunguIgesi, ubuhlungu, ukuqunjelwa, isifo sohudo, ukuqunjelwa, nesilungulela kungabonisa ukuthi isimiso samathumbu sinenkinga yokucubungula ukudla nokukhipha imfucuza.
- izifiso zokudla ngokweqile: Amagciwane ayingozi esiswini angabangelwa ukudla ushukela omningi. Inani elikhulu likashukela, okuhlanganisa isiraphu yommbila ephezulu ye-fructose, kungabangela ukuvuvukala emzimbeni futhi kwandise ingozi yezinye izifo.
- Ukungabekezelelani kokudla: izinga eliphansi lebhaktheriya lingabangela ukungabekezelelani kokudla. Ukungabekezelelani kokudla kusho ukuthi ukuthola kunzima ukugaya ukudla okuthile. Kungabangela igesi, ukuqunjelwa, isicanucanu, isifo sohudo, nobuhlungu besisu.
- Ukuzuza kwesisindo noma ukulahlekelwa njenge-roller coaster: Uma amathumbu engasebenzi kahle, kungase kube nzima ukumunca imisoco, ukulawula ushukela egazini, nokugcina amafutha. Ukukhula noma ukuncipha kwesisindo kungase kube uphawu lokukhula ngokweqile kwebhaktheriya noma ukulahlekelwa izakhi.
Imiphumela emibi
Isistimu ye-gastrointestinal akusona kuphela isimiso somzimba esithintekayo ngenxa yokungagayeki kahle. Kungase kube neminye imiphumela engemihle exwayisa ngenkinga yamathumbu nokugaya:
- Ukucasuka kwesikhumba: Izinkinga ezihlobene namathumbu zingadala izinkinga zesikhumba njenge-eczema, i-psoriasis kanye nezinduna.
- ukushintsha kwemizwa okuphindaphindiwe: Ukucindezeleka nokukhathazeka kungabangelwa izinkinga zamathumbu nokuvuvukala kwesimiso sezinzwa.
- izinkinga ze-autoimmune: Amagciwane emathunjini angenampilo angadala izinkinga zokuzivikela komzimba njenge-rheumatoid arthritis, multiple sclerosis, izinkinga zegilo, nesifo sikashukela.
- Ukukhathala: Ukukhathala okungapheli kungabangelwa ukungalingani kwamathumbu. Ucwaningo luye lwabonisa ukuthi ingxenye yabantu abakhathele bane-bowel syndrome ecasulayo.
- I-Migraines: Kukhona ukuxhumana phakathi kwempilo yamathumbu kanye nekhanda elibuhlungu. Lokhu kuyiqiniso ikakhulukazi uma kukhona ukuhlanza kanye nesicanucanu nge-migraines. Abantu abanekhanda elibuhlungu eliphindelelayo nabo banezinkinga zamathumbu.
- Inkinga yokulala: ukuqwasha kungadalwa ukungagayeki kahle. Iningi le-serotonin emzimbeni likhiqizwa emathunjini. Lokhu kuthinta ukulala nomoya. Uma kukhona ukuvuvukala kanye namagciwane ayingozi emathunjini, kungaba nomthelela omubi ukulala.
Izikhumbuzi
Kunezixazululo ezimbalwa ezilula ezingathuthukisa impilo yamathumbu:
- Yehlisa ukudla okugayiwe kanye noshukela: Thola imisoco yakho kumaphrotheni angenalutho nokudla okusekelwe ezitshalweni. Ukudla okune-fiber ephezulu kuvimbela ukugaya okungalungile.
- Phuza amanzi amaningi: Ukuhlala u-hydrated kuthinta impilo yonke yomzimba. Amanzi asiza ekugayekeni kahle kokudla.
- Sebenzisa ama-probiotics: Ama-probiotics asiza ukuthuthukisa amagciwane amahle emathunjini. Singathatha amavithamini noma sidle imithombo yokudla yemvelo ephezulu kuma-probiotics njenge-kimchi, i-kefir, iyogathi, ne-kombucha.
- Gwema ukungabekezelelani kokudla: Singase singakubekezeleli ukudla okuthile uma siba nesicanucanu, amajaqamba, noma i-acid reflux kaningi ngemva kwalokho. Sizokugwema ngokuphelele ukudla okubangela ukudla uma sikwazi.
- Zola: yidla kancane futhi ukuhlafune kahle ukudla kwakho. Lokhu kuzosiza ukugaya ukudla ngokuphelele futhi kumunce wonke umsoco.
- Ukuzivocavoca Njalo: Ukuzivivinya umzimba kusiza ukuthuthukisa amagciwane anempilo emzimbeni. Igcina ukuhamba kwamathumbu njalo futhi ivimbele izifo.
- Lala ngokwanele: Ukulala kahle ebusuku kusiza ukulinganisela amahomoni. Kufanele sihlose amahora angu-8 ebusuku.
- Yehlisa amazinga okucindezeleka: Abantu ababhekana nengcindezi ngokuvamile banamathuba amaningi okuba nesifo samathumbu esicasulayo. Ukulawulwa kokucindezeleka kungathuthukisa impilo yamathumbu.
- Ungabhemi: Uhlelo lokugaya ukudla luthinteka kabi ukubhema. Kungabangela isilungulela, izinkinga zesibindi, izilonda, nomdlavuza.