Ngaba ngamanye amaxesha uziva ungakhululekanga esiswini sakho? Kuvakala ngathi isisu sakho sidumbile kwaye siqinile, akunjalo? Izisu zabanye abantu zidumbile kangangokuba zibonakala ngaphandle. Into engaqhelekanga kukuba, ngamanye amaxesha oku kunokwenzeka nokuba awutyanga kakhulu. Le yingxaki eqhelekileyo kakhulu exhaphakileyo ebantwini abaninzi. Ngoko ke iindaba ezimnandi zezokuba uninzi lwexesha, oku akubonisi ukuba unesifo esinzulu. Oku kungakhululeki kunokulawulwa ngotshintsho oluncinci kwindlela esitya nesisela ngayo.
Ungakuphepha njani ukutya kakhulu?
Ngoku makhe sijonge ezintathu zezona zinto ziphambili ezibangela ukudumba kunye neendlela ezilula zokukuphepha.
1. Ukutya kakhulu
Eyona nto iphambili neyona ixhaphakileyo yokudumba kukutya kakhulu. Cinga ngayo, ngexesha lemibhiyozo okanye xa sisiya epatini, sitya kancinci. Emva koko isisu siba nzima ukusiphatha. Isisombululo esilungileyo koku kukunciphisa ukutya esikutyayo. Endaweni yokwabelana ngesitya esikhulu serayisi ngaxeshanye, qhela ukutya ukutya okuncinci .
2. Ukutya okuneoyile eninzi namafutha
Ukutya ukutya okuninzi okutyebileyo nokunamafutha okufana nokutya okuqhotsiweyo, ukutya okuqhotsiweyo, ubisi, kunye netshizi kunokukwenza uzive ugcwele. Oku kungenxa yokuba amafutha athatha ixesha elide ukugaya kuneeproteni kunye neecarbohydrate . Yiyo loo nto isisu sakho sihlala sigcwele ixesha elide. Ukuze uphephe oku, nciphisa ukutya kwakho kwemihla ngemihla kukutya okuninzi okunamafutha nokunamafutha kangangoko kunokwenzeka.
3. Ukutya ukutya okukhawulezileyo
Ukutya ngokukhawuleza kakhulu kwandisa umngcipheko wokudumba. Isisombululo sale nto silula kakhulu - yitya kancinci . Kuthatha malunga nemizuzu engama-20 ukuba ingqondo yethu ibonise ukuba isisu sethu sigcwele. Ngoko ke xa usitya ngokukhawuleza, nangona uphawu lufikelela engqondweni, ugqibela usitya kakhulu. Abantu abaninzi abacebisa abantu ukuba banciphise umzimba bathi ukutya kancinci kuthintela ukutya okungeyomfuneko.
Indlela yokunciphisa igesi esiswini?
Isizathu sesibini esiqhelekileyo sokudumba yigesi emathunjini. Malunga nesiqingatha segesi kwinkqubo yethu yokugaya sivela emoyeni esiwuginyayo singaqondanga . Esinye isiqingatha siveliswa ziibhaktheriya emathunjini ezinceda ekugayeni ukutya. Ukuba le gesi ayikhutshwa kakuhle, iqokelelana emathunjini, nto leyo ebangela ukudumba nokungonwabi.
Ukuba uhlala uziva unegesi, ziphephe ezi zinto ezikwenza uginye umoya omninzi:
- Ukusela ngengca.
- Igum yokuhlafuna.
- Sela iziselo ezine-carbonated ezifana ne-soda kwi-gulp enye.
- Ukufunxa iilekese eziqinileyo.
Abanye abantu baginya umoya omninzi xa benovalo okanye bexinezelekile, bengazi nokuba bayayenza loo nto. Ngoko ke ukuziqhelisa ukuzola ngokwenza umthambo wokuphefumla kunokunceda ekunciphiseni igesi nokudumba.
Ziziphi ukutya okubangela ukudumba?
Kukho ukutya okunzima kancinci ukuba imizimba yethu ikugaye. Ukutya okunjalo kunokubangela igesi nokudumba. Nazi ezinye zokutya eziqhelekileyo.
| Uhlobo lokutya | Kutheni isisu sidumba? (Ingcaciso emfutshane) |
|---|---|
| Iimbotyi kunye neelentili (ezifana neelentili, iitshizi, iipea, kunye neembotyi eziluhlaza) | Nangona ezi ziluncedo kakhulu, ziqulathe uhlobo lweswekile olubizwa ngokuba yi-oligosaccharides, ekunzima ukulwenza. Ezi zigaywa ziibhaktheriya ezisemathunjini. Kule nkqubo, kuveliswa igesi. |
| Imifuno neziqhamo ezifana nekhaphetshu, ikholifulawa, iBrussels sprouts, iminqathe, kunye neprunes | Ezi nazo ziluncedo kakhulu. Nangona kunjalo, abanye abantu banokuba negesi kunye nokudumba ngenxa yeswekile kunye nesitatshi ezinazo. |
| Izithambisi zokwenziwa | Izithambisi zokwenziwa ezifana ne-sorbitol azikwazi ukugaywa ngumzimba. I-Fructose, uhlobo lweswekile olufumaneka kwiziqhamo, ikwanzima kwabanye abantu ukuyigaya xa ifakwa ekutyeni okupakishwe kwiphakheji. |
| Iimveliso zederi | Ukuba unengxaki yokugaya i-lactose, iswekile efumaneka kubisi, unokufumana ukudumba kunye neentlungu zesisu xa usela iimveliso zobisi. |
| Amazimba | Ukutya okufana neenkozo ezipheleleyo kunye nerayisi yebran kuluncedo kakhulu kuba kutyebile kwifayibha. Nangona kunjalo, ifayibha yicarbohydrate engagayekiyo. Ukutya ifayibha eninzi ngaxeshanye kunokubangela ukudumba nokuqhina. Ke ngoko, yongeza ukutya okutyebileyo kwifayibha ekutyeni kwakho kancinci kancinci kwaye ungalibali ukusela amanzi amaninzi kunye nayo. |
Ndifanele ndimbone nini ugqirha?
Kuqhelekile ukuziva uzele ngamanye amaxesha, kwaye akukho mfuneko yokukhathazeka ngaloo nto.
Nangona kunjalo, ukuba le ngxaki uhlala unayo, kwaye iphazamisana nemisebenzi yakho yemihla ngemihla, kungcono ukubona ugqirha wakho ukuze akunike ingcebiso .
Kubaluleke kakhulu ukufuna iingcebiso zonyango ukuba unenye okanye ngaphezulu kwezi mpawu zilandelayo kunye nokudumba:
- Intlungu yesisu esibuhlungu
- Ukuhla ukusinda
- Urhudo
- Igazi esitulweni
- Ukucaphuka rhoqo okanye ukuhlanza
- Umkhuhlane ngaphandle kwesizathu
Kwiimeko ezingaqhelekanga, ukudumba okungapheliyo kunokubangelwa kukuxinana komzimba kwindlela yokugaya ukutya okanye yimisipha yendlela yokugaya ukutya engasebenzi kakuhle. Okungaqhelekanga, kunokuba luphawu lwemeko enzima ngakumbi, njengelungu elikhulu esiswini. Yiyo loo nto sigxininisa ukuba ukuba le ngxaki iyaqhubeka okanye ukuba uneempawu ezingentla, ngokuqinisekileyo kufuneka ubonane nogqirha.
Ezinye izinto onokuzenza ukuze uzalise isisu sakho
Ukuba utshintsho oluchazwe apha ngasentla aluyisombululi ingxaki yakho, kukho amayeza onokuwafumana kwikhemesti. Umzekelo, iipilisi ezine-simethicone okanye iipilisi ezine-enzyme i-alpha-D-galactosidase zinokunceda abanye abantu.
Nangona kunjalo, kubaluleke kakhulu ukuthetha nogqirha wakho kwaye ufumane imvume yakhe ngaphambi kokusebenzisa naliphi na iyeza elifana neli.
Ukuba ungumntu otshayayo, ukudumba kwesisu sesinye isizathu esihle sokuyeka. Ukutshaya kunokubangela isitshiso sentliziyo kunye nezinye iingxaki zokugaya ukutya.
Umyalezo Wokuya Ekhaya
- Ixesha elininzi, ukudumba akuyongxaki inzima kwaye kunokulawulwa ngokutshintsha indlela yokuphila.
- Lawula ubungakanani bokutya. Yitya ukutya okuncinci endaweni yokutya okuninzi ngaxeshanye.
- Hlafuna ukutya kwakho kakuhle kwaye utye kancinci. Oku kuya kukuthintela ekuginyeni umoya ongeyomfuneko nasekutyeni kakhulu.
- Nciphisa ukutya okunamafutha amaninzi. Kuthatha ixesha elide ukugaya kwaye kunzima esiswini.
- Musa ukuqala ukutya ukutya okuninzi okunefayibha eninzi ngaxeshanye. Qala kancinci uze usele amanzi amaninzi.
- Ukuba ukudumba kuyaqhubeka, kuqatha, okanye kuhamba nezinye iimpawu ezifana nokwehla kobunzima okanye iintlungu zesisu, musa ukuchitha ixesha kwaye ubone ugqirha wakho.
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