Mwatopa ndi kudzimbidwa? Nazi njira zabwino zothetsera mavuto!

Palibe amene amakonda kulankhula za kudzimbidwa, sichoncho? Koma zoona zake n'zakuti, tonsefe takumanapo nako nthawi ina m'miyoyo yathu. Nthawi zina zimatha patatha masiku angapo, koma kwa anthu ena, ndi vuto losatha. Chifukwa chake ngati mukukumana ndi vuto la m'mimba lamtunduwu, dziwani kuti simuli nokha. Nthawi zambiri, si vuto lalikulu, ndipo kusintha pang'ono pang'ono pa moyo wanu kungathandize kuti kugaya chakudya kuyambenso kugwira ntchito bwino.

N’chifukwa chiyani tikumva njala kwambiri?

Tisanamvetse momwe tingapewere izi, choyamba tiyeni tiwone momwe izi zimachitikira. Mwachidule, chakudya chomwe timadya chikadutsa m'matumbo mwathu, madzi omwe ali mmenemo amalowa m'thupi. Chotsala ndi chomwe chimatuluka ngati ndowe. Minofu ya m'matumbo mwathu imakankhira ndowe iyi ku rectum. Ngati pazifukwa zina ulendowu uli wochedwa, m'matumbo mwathu mumayamwa madzi ambiri kuposa momwe muyenera kukhalira. Kenako ndowe imakhala youma, yolimba ngati mwala, komanso yovuta kudutsa. Umenewo ndi mkhalidwe womwe timautcha 'kudzimbidwa'.

Izi zimakhudzidwa kwambiri ndi:

• Zakudya zopanda ulusi wambiri komanso zokhala ndi mafuta ndi mafuta ambiri.
• Kusamwa madzi okwanira.
• Kusachita masewera olimbitsa thupi komanso kukhala pamalo amodzi kwa nthawi yayitali.
• Mankhwala ena (makamaka ochepetsa ululu, mapiritsi achitsulo).
• Lamulani chilakolako chopita kuchimbudzi ngakhale mutachimva.
• Kupitiliza kugwiritsa ntchito mankhwala otsekula m'mimba molakwika.
• Kusintha kwa mahomoni monga nthawi ya mimba .

Ulusi ndi njira yabwino yothetsera kudzimbidwa.

Ngati kudzimbidwa kwanu kuli kochuluka pang'ono, musafulumire kupita ku pharmacy kukatenga mankhwala otsekula m'mimba. Anthu ambiri safuna zimenezo chifukwa cha kudzimbidwa kwabwinobwino. M'malo mwake, choyamba yang'anani mbale yanu. Kodi mukupeza ulusi wokwanira?

Ulusi ndi gawo la zakudya za zomera zomwe matupi athu sangathe kuzigaya. Tikadya zakudya zokhala ndi ulusi wambiri, ulusi wowonjezera umawonjezeredwa ku ndowe zathu, kuzidzaza ndikuzifewetsa. Zimathandizanso kuti chimbudzi chizigayidwe mwachangu komanso zimathandiza kuti chakudya chiziyenda mosavuta m'matumbo.

Zakudya zonse za zomera, kuphatikizapo zipatso, ndiwo zamasamba, tirigu wonse, mtedza, ndi mbewu, zili ndi ulusi. Akatswiri a zakudya amalimbikitsa kuti akazi azidya pafupifupi magalamu 25 a ulusi patsiku , ndipo amuna azidya pafupifupi magalamu 38. Pambuyo pa zaka 50, kuchuluka kumeneku kumachepa pang'ono. Koma zoona zake n'zakuti, ambiri a ife timadya pafupifupi magalamu 15 patsiku. Chifukwa chake, sizodabwitsa kuti tikutupa m'mimba, eti?

Zakudya zoyenera kuti chakudya chikhale ndi thanzi labwino

Kusintha kosavuta kumeneku komwe mungachite pa zakudya zanu kungathandize kwambiri pakuletsa kudzimbidwa.

• Idyani zipatso ndi ndiwo zamasamba zambiri: Simukuyenera kuwerengera magalamu a ulusi patsiku. M'malo mwake, yesetsani kudya makapu awiri a zipatso ndi makapu awiri ndi theka a ndiwo zamasamba patsiku. M'malo mwa ma French fries, idyani saladi. Gulani ndiwo zamasamba zodulidwa (kaloti, nkhaka) m'sitolo ndipo muzidye ndi madzi ochepa. Nthawi zonse sungani dengu la zipatso kunyumba. Onjezani zipatso zouma zodulidwa (madeti, mphesa zouma) ku zinthu monga oatmeal.

• Sankhani tirigu wonse: M'malo mwa buledi, mpunga woyera, ndi pasitala wamba, onjezerani mpunga wofiira wochuluka, quinoa, barele, ndi buledi wa tirigu wonse muzakudya zanu. Idyani popcorn m'malo mwa tchipisi. Mukasankha chimanga cha chakudya cham'mawa, sankhani chomwe chili ndi ulusi woposa magalamu 5 pa kutumikira kulikonse.

• Idyani nyemba zambiri, nandolo, ndi nyemba zobiriwira: M'malo mwa nyama, pangani nyemba, nandolo, kapena nyemba zobiriwira chakudya chanu chachikulu tsiku limodzi kapena awiri pa sabata. Onjezani nandolo zophikidwa mu saladi. Muthanso kudya izi mu supu.

• Amonke amasonkhanitsa ulusi: Izi ndizofunikira kwambiri.Musayambe kudya zakudya zambiri nthawi imodzi. Kuchita zimenezi kungayambitse kutupa ndi mpweya . Choncho tengani sabata imodzi kapena kuposerapo kuti muwonjezere pang'onopang'ono zakudya izi muzakudya zanu. Zidzatenga nthawi kuti thupi lanu lizolowere, choncho khalani oleza mtima.

• Ganizirani za Chowonjezera cha Ulusi: Ngati mukuvutika kupeza ulusi wokwanira kuchokera muzakudya zanu, chowonjezera cha ulusi chingakhale chothandiza. Koma onetsetsani kuti mwalankhula ndi dokotala musanagwiritse ntchito izi, chifukwa zimachepetsa kuyamwa kwa mankhwala ena omwe mukumwa.

• Imwani madzi ambiri: Ngati mukupeza ulusi wambiri kuchokera ku chakudya kapena zowonjezera zakudya, muyeneranso kuwonjezera madzi omwe mumamwa. Ulusi umafunika madzi kuti ugwire ntchito bwino. M'malo mwa zakumwa zotsekemera ndi madzi a zipatso, yesani kumwa madzi, mavwende, ndi madzi a lalanje.

Kuchita masewera olimbitsa thupi kungathandize kuchepetsa mimba yotupa.

Kuchita masewera olimbitsa thupi sikuti kumangothandiza kuti thupi lanu likhale lolimba, komanso kumathandizanso kuti m'mimba muzitha kugaya chakudya bwino. Mukamachita masewera olimbitsa thupi, liwiro limene chakudya chimadutsa m'matumbo mwanu limawonjezeka.

• Yambani mwa kuchita masewera olimbitsa thupi kwa mphindi pafupifupi 20 masiku atatu pa sabata, ndipo pang'onopang'ono muwonjezere kufika pa mphindi 30 masiku asanu kapena kuposerapo pa sabata. Ndi bwino kulankhula ndi dokotala wanu musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi.
• Kodi nthawi yanu ndi yochepa? Ngati simungathe kuchita mphindi 30 nthawi imodzi, yendani kwa mphindi 10 katatu patsiku. Zimenezi n'zothandiza mofanana ndi kuchita mphindi 30 nthawi imodzi.

Kodi muyenera kupita kwa dokotala liti?

Nthawi zambiri, mitundu iyi ya zakudya zabwino komanso masewera olimbitsa thupi ingathandize kuthetsa vutoli. Komabe, ngati mwakhala mukuchita izi kwa milungu itatu ndipo palibe kusintha , lankhulani ndi dokotala wanu. Angakulimbikitseni mankhwala ofewetsa thukuta kwa masiku angapo kuti athandize dongosolo lanu kuyambiranso kugwira ntchito.