Ngaba nawe ungumntu onqwenela ivumba lekomityi yekofu kwangoko xa uvuka kusasa? Okanye ngaba unesiko lokusela ikofu ukuze unciphise ukudinwa kunye nokulala ngexesha lomsebenzi wemini? Ikofu sisiselo esidumileyo phakathi kwethu eSri Lanka. Kodwa siva amabali ahlukeneyo malunga nokuba ikofu ilungile okanye ayilunganga emzimbeni, akunjalo? Abanye bathi ikofu ayilunganga, abanye bathi iluncedo empilweni. Namhlanje siza kuthetha ngento emangalisayo efunyenwe luphando lwamva nje lwezonyango, eya kukwenza wonwabe kakhulu, wena mntu usela ikofu. Oko kukuthi, indlela ikofu esiyiselayo echaphazela ngayo impilo yamathumbu ethu.
Kutheni uyifuna kangaka le kofu?
Ukuze siqonde eli bali, kufuneka siqale sifunde ngehlabathi elincinci elingaphakathi kwamathumbu ethu. Oku sikubiza ngokuba yi-gut microbiome . Ngamafutshane, amathumbu ethu ahlala kwizigidi zeentsholongwane eziluncedo, kuquka iibhaktheriya, iifungi kunye neentsholongwane. Ukulinganisela kwezi ntsholongwane kubalulekile kwimpilo yethu.
Khawucinge ngento eyenzekayo xa ezi microbes zingasalungelelani. Siyibiza ngokuba yiDysbiosis . Le meko inokukhokelela kwiintlobo ngeentlobo zokudumba emzimbeni, ukutyeba kakhulu, iintlobo ezithile zomhlaza, kunye nezinye izifo ezininzi.
Ngoko ke, izazinzulu bezisoloko zikhangela indlela ukutya esikutyayo okuchaphazela ngayo la magciwane amathumbu. Into enye abayifumeneyo kwezo zifundo kukuba ikofu yayiyenye yeziselo ezazinempembelelo enkulu kumsebenzi wala magciwane. Izifundo zangaphambili zifumanise nokuba ukusela ikofu kunciphisa umngcipheko wesifo sentliziyo, isifo seswekile, kunye nezinye iintlobo zomhlaza. Konke oku kukhokelele abaphandi ukuba baqale ukujonga nzulu ubudlelwane phakathi kwekofu nempilo yamathumbu.
Oko kutyhilwa luphando lwamva nje
Inani elikhulu labantu abavela e-US nase-UK bathathe inxaxheba kolu phando. Imikhwa yabo yokutya kunye neesampuli ze-DNA ze-gut microbiome zathathwa zaza zahlalutywa. Aba bantu bahlulwe baba ngamaqela amathathu:
1. Abantu abangaseli ikofu: (abo basela ngaphantsi kweekomityi ezi-3 ngenyanga)
2. Abantu abasela ikofu rhoqo: (abo basela phakathi kweekomityi ezi-3 ngenyanga kunye neekomityi ezi-3 ngosuku)
3. Abantu abasela ikofu kakhulu: (abo basela iikomityi ezingaphezu kwe-3 ngosuku)
Iziphumo bezimangalisa ngokwenene. Abaphandi bafumanise ukuba abantu abasela ikofu rhoqo nabasela kakhulu baneentsholongwane eziluncedo kakhulu emathunjini abo kunabo bangaseli ikofu . Phakathi kwezi, uhlobo lwebhaktheriya ebizwa ngokuba yiLawsonibacter asaccharolyticus lufunyenwe luninzi ngokuphindwe kasibhozo.
Oku akupheleli nje ekubonweni. Abaphandi bongeze ikofu kwinkcubeko yale bhaktiriya kwilebhu. Kwaye kwacaca ukuba ikofu ikhawulezisa ukukhula kwale bhaktiriya.
Ingaba i-caffeine yimbangela yoku?
Abantu abaninzi bacinga ukuba i-caffeine yimbangela yazo zonke izinto ezilungileyo nezimbi kwikofu. Kodwa olu phononongo lufumanise ukuba olu ncedo alubangelwa yi-caffeine yodwa. Kuba iziphumo bezifana nakwabo basela ikofu engena-caffeine.
Yintoni ke isizathu soku? Isizathu kukuba iimbotyi zekofu zityebile kwiikhemikhali ezibizwa ngokuba ziipolyphenols . Ezi zineempawu ezinamandla zokulwa ne-antioxidant kunye nokulwa nokuvuvukala. Okubaluleke kakhulu, ezi polyphenols zezona zilungileyo zokutya (prebiotic) kwiibhaktheriya ezilungileyo emathunjini ethu. Ngoko ke xa sisela ikofu, ezi polyphenols ziya emathunjini zize zondle iibhaktheriya ezilungileyo kwaye zizincede zikhule.
Olu phando lukwabonisa ukuba olu ncedo lufana nokuba usela i-cappuccino enobisi neswekile, okanye i-latte. Nangona kunjalo, iingcali zesondlo zithi ukusela ikofu emnyama ngaphandle kweswekile nobisi yeyona nto inempilo.
Ngoko ke, kulungile na ukusela ikofu eninzi kangangoko ufuna?
Akunjalo konke konke. Njengayo nayiphi na into, ukusela ikofu eninzi akulunganga. Ngokubanzi, kuthiwa ukusela iikomityi ezintathu ukuya kwezine zekofu ngosuku kuyanceda kumntu omdala osempilweni. Nangona kunjalo, umzimba womntu wonke wahlukile. Kufuneka uqaphele okwenzekayo kuwe xa usela ikofu.
Eyona nto ibalulekileyo kukuba uthi, "Sonke siluvavanyo lomntu ngamnye." Oko kukuthi, okusebenza komnye umntu kusenokungasebenzi komnye. Kubaluleke kakhulu ukumamela imiqondiso enikwa ngumzimba wakho.
Le theyibhile ingezantsi idwelisa ezinye zeziphumo ezingalunganga zokusela ikofu eninzi. Ukuba unayo nayiphi na kwezi mpawu, ungafuna ukuphinda ucinge ngobungakanani bekofu oyiselayo.
| Isiphumo esibi | Inkcazo |
|---|---|
| Ukunyuka kwesantya sentliziyo | Ukuziva uxinezelekile esifubeni okanye ukubetha kwentliziyo okunyukileyo. |
| Igazi elonyukayo | Uxinzelelo lwegazi lunokunyuka okwethutyana. Abantu abasele benoxinzelelo lwegazi oluphezulu kufuneka balumke. |
| Ukuphazamiseka kokulala | Ukungalali kakuhle okanye ukungalali kakuhle, ingakumbi ngenxa yokusela ikofu ngokuhlwa. |
| Ukungazoli kunye nokungcangcazela | Usenokuziva ubuthathaka kwaye ungcangcazela ezandleni zakho. |
| Ixhala | Iimvakalelo zokuxhalaba nokungazoli zinokwanda. |
| Ukungonwabi kwesisu | Ukuphazamiseka kwesisu, isicaphucaphu, okanye iintlungu zesisu zinokubakho. |
Kwakhona, khumbula ukuba ikofu inceda ekukhupheni umchamo, ngoko ke ukuba usela ikofu, kufuneka usele namanzi aneleyo imini yonke.
Ndingenza ntoni ke ngoko?
Ukuba awunaso isifo esingapheliyo njengoxinzelelo lwegazi oluphezulu, kwaye usempilweni, akukho ngxaki yokusela iikomityi ezimbini ukuya kwezintathu zekofu ngosuku. Inokunceda impilo yakho iyonke, kuquka nempilo yamathumbu akho.
Nangona kunjalo, ukuba unesifo esithile, ukhulelwe, okanye uncancisa, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wongeze ikofu ekutyeni kwakho okanye utshintshe ubungakanani obuselayo ngoku. Yena uya kukunika icebiso elifanelekileyo ngokusekelwe kwimeko yakho yempilo.
Umyalezo Wokuya Ekhaya
- Uphando lwakutshanje lubonise ukuba ukusela ikofu ngokulinganisela kunceda ekukhuleni kweebhaktheriya eziluncedo (i-gut microbiome) ezihlala emathunjini akho.
- Isizathu esiphambili sale nzuzo kwimpilo asikokuba kukho i-caffeine ekwikofu, kodwa zii-antioxidants ezinamandla ezibizwa ngokuba zii-polyphenols.
- Ukusela iikomityi zekofu ezi-2-4 ngosuku kunokuba yinto ekhuselekileyo neluncedo kumntu omdala osempilweni.
- Ukuba ufumana ukungakhululeki okufana nokujija, ukuxinana kwesifuba, okanye ukungalali emva kokusela ikofu, mamela umzimba wakho kwaye wehlise umlinganiselo owuselayo.
- Ukuba uneengxaki zempilo ezingapheliyo, soloko uqhagamshelana nogqirha wakho ngaphambi kokuba utshintshe indlela otya ngayo.
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