Nthawi zina, makamaka mukadya chakudya chambiri, m'mimba mwanu mumamva kukhuta komanso kusasangalala, sichoncho? Zili ngati buluni ikutuluka m'mimba mwanu. Kwa ena, m'mimba mwanu mumatuluka ngakhale patsogolo. Izi ndi zomwe timatcha kutupa. Izi sizili nthawi zonse chizindikiro cha matenda aakulu. Nthawi zambiri, zimatha kulamulidwa mwa kusintha pang'ono momwe timadyera ndi kumwa. Tiyeni tiwone chomwe chimayambitsa izi ndi zomwe tingachite nazo.
Kodi mungapewe bwanji kudya mopitirira muyeso?
Nthawi zambiri pamakhala zifukwa zitatu zazikulu zomwe zimapangitsa kuti munthu asamve bwino. Tiyeni tiwone zomwe zili komanso momwe tingapewere.
1. Kudya Mopitirira Muyeso
Ichi ndi chifukwa chofala kwambiri . Tangoganizani kuti mukugawana mpunga wanu pa nkhomaliro, ndipo mukaona chinthu chokoma, mukugawana china. Mukudya, mukugawana china. Ngakhale kuti pamapeto pake mumamva kukhuta, mumatha kudya pang'ono chifukwa cha chilakolako. Chifukwa chake, mukadya motere, sizodabwitsa kuti m'mimba mwanu simukumva bwino. Yankho labwino kwambiri pa izi ndikuchepetsa kuchuluka kwa chakudya chomwe mumadya. M'malo modya kwambiri nthawi imodzi, kudya pang'ono kangapo patsiku ndi njira yabwino.
2. Zakudya zokhala ndi mafuta ambiri
Timakonda mbatata zokazinga, nyemba, kapena mpunga wokazinga womwe timadya usiku, womwe uli ndi mafuta ambiri . Mafuta awa amatenga nthawi yayitali kuti matumbo athu agayike kuposa mapuloteni kapena chakudya. Izi zikutanthauza kuti m'mimba mwathu mumamva kukhuta kwa nthawi yayitali. Kuti mupewe izi, yesani kuchepetsa kuchuluka kwa mafuta ndi mafuta muzakudya zanu za tsiku ndi tsiku.
3. Kudya mofulumira
Kudya mwachangu pamene tikugwira ntchito ku ofesi kapena kuchita ntchito zina zofunika kwambiri ndi chifukwa chachikulu cha izi. Tikadya mwachangu, zimatenga mphindi pafupifupi 20 kuti ubongo ulandire chizindikiro chakuti m'mimba mwathu mwadzaza. Pofika nthawi imeneyo, tadya zambiri kuposa zomwe tiyenera kudya. Sikuti timangodya mwachangu, timamezanso mpweya pamodzi ndi chakudya. Mpweya uwu ukagwidwa m'mimba, umapanga mpweya ndikudzaza m'mimba. Choncho , tengani nthawi, tafunani bwino, ndipo yesetsani kudya modekha .
Kodi tiyenera kuchepetsa mpweya m'mimba?
Chifukwa chachiwiri chofala kwambiri cha kutupa ndi mpweya m'matumbo. Pafupifupi theka la mpweya m'thupi lathu umachokera ku mpweya womwe timameza. Wotsalawo umapangidwa ndi mabakiteriya m'matumbo omwe amathandiza kugaya chakudya. Ngati mpweyawu sutulutsidwa bwino, umasonkhana m'matumbo, zomwe zimayambitsa kutupa ndi kusasangalala.
Ngati nthawi zonse mumakhala ndi mpweya woipa, yesetsani kupewa zizolowezi zomwe zimakupangitsani kumeza mpweya:
- Kumwa kudzera mu udzu.
- Kutafuna chingamu.
- Kumwa soda ndi zakumwa zokhala ndi carbonated mwachangu.
- Kung'amba zinthu monga tofi ndi maswiti uku akuzigwira pakamwa.
Anthu ena amangomeza mpweya akakhala ndi nkhawa kapena nkhawa. Ngati zili choncho kwa inu, kuyesa kukhazika mtima pansi pogwiritsa ntchito zinthu monga kuchita masewera olimbitsa thupi popuma kungathandize kwambiri.
Zakudya zomwe zingakupangitseni kumva kukhuta
Zakudya zina zomwe zimakhala zovuta kugaya zingayambitsenso mpweya ndi kutupa. Tiyeni tiphunzire zambiri za izi mu tebulo ili m'munsimu.
| Mtundu wa chakudya | Chifukwa chiyani izi zikuchitika ndipo chochita ndi chiyani? |
|---|---|
| Nyemba ndi mphodza | Izi zili ndi mtundu wa shuga wotchedwa oligosaccharides, womwe ndi wovuta kugaya. Mabakiteriya omwe ali m'matumbo akamagwira ntchito yowagaya, mpweya umapezeka. Izi zitha kuchepetsedwa powanyowetsa bwino musanadye. |
| Ndiwo zamasamba ndi zipatso zina | Zinthu monga kabichi, kolifulawa, Brussels sprouts, kaloti, ndi ma plums zimakhalanso ndi shuga ndi starch zomwe zingayambitse mpweya. Ngakhale izi ndi zabwino kwambiri m'thupi, ngati simukumva bwino mutatha kuzidya, chepetsani kuchuluka kwa chakudya chomwe mumadya. |
| Zotsekemera zopangidwa | Matupi athu sangathe kugaya zotsekemera zopangidwa monga (Sorbitol) . Komanso, anthu ena amavutika kugaya mtundu wa shuga wotchedwa (Fructose), womwe umawonjezeredwa ku zakudya zambiri zotsekemera. Samalani ndi zakudya zomwe zili ndi izi. |
| Mkaka ndi zinthu zopangidwa ndi mkaka (Mkaka) | Ngati mukuvutika kugaya shuga mu mkaka wotchedwa lactose (Lactose yosalolera), kumwa mkaka kungakupangitseni kumva kukhuta. Pankhaniyi, mutha kugwiritsa ntchito mkaka wopanda lactose. |
| Mbewu zonse | Ulusi womwe uli mu zakudya izi ndi wabwino kwambiri m'thupi. Koma ulusi ndi chakudya chomwe sichigayidwa. Ngati mwadzidzidzi muyamba kudya zakudya zokhala ndi ulusi wambiri, m'mimba mwanu mungadzaze mpweya. Chifukwa chake, pamene mukuzolowera pang'onopang'ono zakudyazi, muyenera kumwa madzi ambiri . |
Kodi ndiyenera kupita kwa dokotala liti?
Ndizachibadwa kumva kukhuta nthawi zina ndipo palibe chodetsa nkhawa nacho. Komabe, ngati muli ndi vuto ili lomwe likupitirira, musanyalanyaze. Ndi bwino kupita kwa dokotala.
Nthawi zina, kudzimbidwa kosalekeza kungakhale chizindikiro cha vuto lina la thanzi.
- Zolepheretsa m'mimba: Zinthu monga zilonda zam'mimba kapena mabala m'mimba kapena m'matumbo ang'onoang'ono zimatha kulepheretsa chakudya kudutsa.
- Kusagwira bwino ntchito kwa minofu m'thupi: Minofu yomwe imayendetsa chakudya patsogolo ikafooka, mpweya umatsekeka ndipo umadzaza m'mimba.
- Matenda ena aakulu: Nthawi zambiri, akhoza kukhala chizindikiro cha chinthu monga chiwalo chokulirapo m'mimba kapena khansa.
Choncho, ngati mukukumana ndi zizindikiro zina monga kupweteka m'mimba, kuchepa thupi, kapena kusintha kwa ndowe pamodzi ndi kutupa, onetsetsani kuti mwadziwitsa dokotala wanu.
Kodi chinanso chingachitike ndi chiyani?
Ngati mukupitirizabe kukhala ndi vutoli ngakhale mutadya mopitirira muyeso, pali njira zina zothetsera vutoli.
Pali mankhwala ena omwe mungagule ku pharmacy. Mwachitsanzo, pali mapiritsi omwe ali ndi enzyme yotchedwa `(Alpha-D-galactosidase)` yomwe imathandiza kuswa shuga wovuta kugaya womwe umapezeka mu ndiwo zamasamba ndi mtedza. Komanso, mankhwala omwe ali ndi `(Simethicone)` angathandize kuchepetsa mpweya. Koma kumbukirani, ndibwino kufunsa dokotala musanagwiritse ntchito mankhwala aliwonse.
Ngati ndinu wosuta fodya, ichi ndi chifukwa chabwino chosiyira. Kusuta kungayambitse mavuto ambiri m'mimba, monga kutentha pamtima ndi kudzimbidwa.
Uthenga Wopita Nawo Kunyumba
- Chifukwa chachikulu chodyera mopitirira muyeso ndi kudya mopitirira muyeso.
- Musamafulumire kudya, idyani pang'onopang'ono ndipo tafunani bwino.
- Chepetsani zakudya zokhala ndi mafuta ambiri (chakudya chokazinga, kottu).
- Dziwani ndikuwongolera zakudya zomwe zimayambitsa mpweya (monga kabichi, mphodza).
- Ngati mudya zakudya zokhala ndi ulusi wambiri, yambani pang'ono pang'ono ndipo imwani madzi ambiri.
- Ngati kutupa kukupitirira, kapena ngati muli ndi zizindikiro zina monga kupweteka m'mimba kapena kuchepa thupi,Musataye nthawi ndi kupita kwa dokotala.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment