Ngamanye amaxesha, ingakumbi emva kokutya okukhulu, isisu sakho siziva sigcwele kwaye singakhululekanga, akunjalo? Kufana nebhaluni evuvukele ngaphakathi esiswini sakho. Kwabanye, isisu sakho siphuma phambili. Oku kubizwa ngokuba kukudumba. Oku akusoloko kuluphawu lwesifo esinzulu. Uninzi lwexesha, kunokulawulwa ngokwenza utshintsho oluncinci kwindlela esitya nesisela ngayo. Ngoko makhe sibone ukuba yintoni ebangela oku kunye nento esinokuyenza ngako.
Ungakuphepha njani ukutya kakhulu?
Zihlala zikho izizathu ezintathu eziphambili zokungakhululeki. Makhe sijonge ukuba ziyintoni kwaye singaziphepha njani.
1. Ukutya kakhulu
Esi sesona sizathu siqhelekileyo . Khawuthelekelele ukuba wabelana ngerayisi yakho ngexesha lesidlo sasemini, uze xa ubona into emnandi, wabelana ngakumbi. Ngelixa usitya, wabelana ngakumbi. Nangona ekugqibeleni uziva uhluthi, ugqibela ngokutya inxalenye yokugqibela ngenxa yokunqwenela. Ngoko ke, xa usitya ngolu hlobo, akumangalisi ukuba isisu sakho sizive singakhululekanga. Isisombululo esilungileyo koku kukunciphisa umlinganiselo owutyayo. Endaweni yokutya kakhulu ngaxeshanye, ukutya amancinci amaxesha amaninzi ngemini nako sisisombululo esilungileyo.
2. Ukutya okuneoyile eninzi namafutha
Sithanda iitapile eziqhotsiweyo, iilentile, okanye irayisi eqhotsiweyo esiyitya ebusuku, ezinamafutha amaninzi . La mafutha athatha ixesha elide ukuba amathumbu ethu acolwe kuneeproteni okanye iicarbohydrate. Oku kuthetha ukuba isisu sethu siziva sigcwele ixesha elide. Ukuze uphephe oku, zama ukunciphisa inani leoyile namafutha ekutyeni kwakho kwemihla ngemihla.
3. Ukutya ngokungxama
Ukutya ngokukhawuleza xa usebenza eofisini okanye usenza eminye imisebenzi engxamisekileyo nako kuyimbangela enkulu yoku. Xa sisitya ngokukhawuleza, kuthatha malunga nemizuzu engama-20 ukuba ingqondo ifumane umqondiso wokuba isisu sethu sigcwele. Ngelo xesha, sitye ngaphezu koko besifanele ukukutya. Ayisiyiyo loo nto kuphela, xa sisitya ngokukhawuleza, siginya nomoya kunye nokutya. Xa lo moya ubambeke esiswini, wenza igesi kwaye uzalise isisu. Ngoko ke , zinike ixesha, hlafuna kakuhle, kwaye uziqhelise ukutya ngoxolo .
Ngaba kufuneka sinciphise igesi esiswini?
Isizathu sesibini esiqhelekileyo sokudumba yigesi emathunjini. Malunga nesiqingatha segesi kwinkqubo yethu yokugaya ukutya sivela emoyeni esiwuginyayo. Eseleyo iveliswa ziibhaktheriya emathunjini ezinceda ekugayeni ukutya. Ukuba le gesi ayikhutshwa kakuhle, iqokelelana emathunjini, nto leyo ebangela ukudumba nokungonwabi.
Ukuba uhlala urhawuzelelwa yigesi, zama ukuphepha le mikhwa ibangela ukuba uginye umoya:
- Ukusela ngengca.
- Igum yokuhlafuna.
- Ukusela i-soda kunye neziselo ezine-carbonated ngokukhawuleza.
- Ukukrazula izinto ezifana netofi kunye neelozenji ngelixa uzibambe emlonyeni.
Abanye abantu baginya umoya xa bexhalabile okanye bexinezelekile. Ukuba kunjalo kuwe, ukuzama ukuzola ingqondo yakho ngezinto ezifana nokuzilolonga ukuphefumla kunokuba luncedo olukhulu.
Ukutya okunokukwenza uzive uhluthi
Ezinye ukutya okunzima ukuzicola zinokubangela igesi kunye nokudumba. Masifunde okungakumbi ngale nto kwitheyibhile engezantsi.
| Uhlobo lokutya | Kutheni oku kusenzeka kwaye yintoni omawuyenze? |
|---|---|
| Iimbotyi kunye neelentile | Ezi ziqulathe uhlobo lweswekile olubizwa ngokuba yi-oligosaccharides, ekunzima ukulwenza. Xa iintsholongwane ezisemathunjini zisebenza ukuzicola, kuvela igesi. Oku kungancitshiswa ngokuzintywilisela kakuhle ngaphambi kokuba uzitye. |
| Eminye imifuno neziqhamo | Izinto ezifana nekhaphetshu, ikholifulawa, iiBrussels sprouts, iminqathe, kunye neeplum nazo ziqulathe iswekile kunye nesitatshi ezinokubangela igesi. Nangona ezi zilungile kakhulu emzimbeni, ukuba uziva ungakhululekanga emva kokuzitya, nciphisa umlinganiselo owutyayo. |
| Izithambisi zokwenziwa | Imizimba yethu ayikwazi ukugaya iiswiti ezenziweyo ezifana ne (Sorbitol) . Kwakhona, abanye abantu banobunzima bokugaya uhlobo lweswekile olubizwa ngokuba yi (Fructose), olufakwa kwiindidi zokutya okumnandi. Lumka ukutya okuqulethe ezi zinto. |
| Ubisi kunye neemveliso zobisi (Ubisi) | Ukuba unengxaki yokugaya iswekile ebisini ebizwa ngokuba yi-lactose (ukunganyamezelani ne-Lactose), ukusela ubisi kunokukwenza uzive ugcwele. Kwimeko enjalo, ungaphendukela kwiimveliso zobisi ezingenayo i-lactose. |
| Amazimba | Ifayibha ekule kutya ilungile kakhulu emzimbeni. Kodwa ifayibha yicarbohydrate engagaywayo. Ukuba ngequbuliso uqala ukutya ukutya okunefayibha eninzi, isisu sakho sinokuzaliswa yigesi. Ke ngoko, njengoko uqhela kancinci kancinci oku kutya, kufuneka usele amanzi amaninzi . |
Ndifanele ndimbone nini ugqirha?
Kuqhelekile ukuziva uhluthi ngamanye amaxesha kwaye akukho nto inokubangela ukukhathazeka ngayo. Nangona kunjalo, ukuba unale ngxaki iqhubekayo, ungayityesheli. Kungcono ukubona ugqirha.
Ngamanye amaxesha, ukudumba okungapheliyo kungaba luphawu lwenye ingxaki yempilo.
- Izithintelo zomzimba kwindlela yokugaya ukutya: Izinto ezifana nezilonda okanye amanxeba esiswini okanye emathunjini amancinci zinokuthintela indlela yokutya edlula ngayo.
- Ukusebenza kakubi kwezihlunu kwinkqubo yokwetyisa: Xa izihlunu ezityhala ukutya phambili ziba buthathaka, igesi iyabanjwa ize izalise isisu.
- Ezinye iimeko ezinzulu: Azifane zenzeke, inokuba luphawu lwento efana nesitho esikhulu esiswini okanye umhlaza.
Ngoko ke, ukuba ufumana ezinye iimpawu ezifana neentlungu zesisu, ukwehla kobunzima, okanye utshintsho kwindle kunye nokudumba, qiniseka ukuba uxelele ugqirha wakho.
Yintoni enye enokwenziwa?
Ukuba uyaqhubeka unale ngxaki nangona ulawula ukutya kwakho, kukho ezinye izisombululo ezimbalwa.
Kukho amayeza athile onokuwathenga kwiikhemesti. Umzekelo, kukho iipilisi ezine-enzyme ebizwa ngokuba yi-`(Alpha-D-galactosidase)` enceda ekuqhekezeni iiswekile ezinzima ukugaya ezifumaneka kwimifuno nakwiindongomane. Kwakhona, amayeza ane-`(Simethicone)` anokubonelela ngoncedo kwigesi. Kodwa khumbula, kungcono ukubuza ugqirha wakho ngaphambi kokusebenzisa naliphi na iyeza.
Ukuba ungumntu otshayayo, esi sisizathu esihle sokuyeka. Ukutshaya kunokubangela iingxaki ezininzi zokugaya ukutya, ezifana nesitshiso sentliziyo kunye nokudumba.
Umyalezo Wokuya Ekhaya
- Isizathu esiphambili sokutya kakhulu kukutya okungaphezu kwemfuneko.
- Musa ukungxama xa usitya, yitya kancinci kwaye uhlafune kakuhle.
- Nciphisa ukutya okunamafutha amaninzi (ukutya okuthosiweyo, i-kottu).
- Chonga kwaye ulawule ukutya okubangela igesi (umz., ikhaphetshu, iilentile).
- Ukuba utya ukutya okunefayibha eninzi, qala kancinci uze usele amanzi amaninzi ngako.
- Ukuba ukudumba kuyaqhubeka, okanye ukuba unezinye iimpawu ezifana nentlungu yesisu okanye ukwehla kobunzima,Musa ukuchitha ixesha uye kugqirha.
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