Udiniwe kukuqunjelwa? Nazi izisombululo ezisempilweni!

Akukho mntu uthanda ukuthetha ngokuqunjelwa, akunjalo? Kodwa eneneni, sonke siye sakubona ngaxa lithile ebomini bethu. Ngamanye amaxesha kuyaphela emva kweentsuku ezimbalwa, kodwa kwabanye abantu, yingxaki eqhubekayo. Ngoko ke ukuba ufumana olu hlobo lwengxaki yesisu, yazi ukuba awuwedwa. Uninzi lwexesha, ayibalulekanga kangako, kwaye ukwenza utshintsho oluncinci kwindlela yakho yokuphila kunokunceda inkqubo yakho yokugaya ukutya iqale ukusebenza kakuhle kwakhona.

Kutheni siziva silambile kangaka?

Ngaphambi kokuba siqonde indlela yokuthintela oku, masiqale sijonge indlela oku kwenzeka ngayo. Ngamafutshane, njengoko ukutya esikutyayo kudlula emathunjini ethu, amanzi akuyo afunxwa emzimbeni. Okuseleyo koko kudluliswa njengendle. Izihlunu emathunjini ethu zityhala esi sindle siye kwi-rectum. Ukuba ngesizathu esithile olu hambo lucotha, i-colon ifunxa amanzi amaninzi kunokuba kufanele. Emva koko isindle siyoma, siqine njengelitye, kwaye kube nzima ukudlula. Oku sikubiza ngokuba 'kukuqunjelwa'.

Oku kuchaphazeleka kakhulu zezi:

• Ukutya okune-fiber encinci kunye ne-oyile eninzi kunye namafutha.
• Ukungaseli manzi aneleyo.
• Ukungazilolongi nokuhlala kwindawo enye ixesha elide.
• Amayeza athile (ingakumbi amayeza okudambisa iintlungu, iipilisi zesinyithi).
• Lawula umnqweno wokuya kwigumbi lokuhlambela nokuba uyawuva.
• Ukuqhubeka nokusetyenziswa gwenxa kwemithi yokuhambisa isisu.
• Utshintsho lwehomoni olufana nolwexesha lokukhulelwa .

Ifayibha sisisombululo esihle kakhulu sokuqunjelwa.

Ukuba ukuqhina kwakho kukhulu kancinci, musa ukungxama uye ekhemesti uyokuthatha iyeza lokuhambisa isisu. Uninzi lwabantu aludingi loo nto ukuze luqhineke ngendlela eqhelekileyo. Endaweni yoko, qala ujonge isitya sakho. Ngaba ufumana ifayibha eyaneleyo?

Ifayibha yinxalenye yokutya kwezityalo engenakugaywa yimizimba yethu. Xa sitya ukutya okunefayibha eninzi, ifayibha eyongezelelweyo iyongezwa kwindle yethu, iyenze ibe nkulu ize ithambise. Ikwakhawulezisa ukugaya ukutya kwaye incede ukutya kuhambe ngamathumbu ngokulula.

Zonke izidlo zezityalo, kuquka iziqhamo, imifuno, iinkozo ezipheleleyo, amandongomane, kunye nembewu, ziqulethe ifayibha. Iingcali zezondlo zicebisa ukuba abafazi batye malunga ne-25 grams yefayibha ngosuku , kwaye amadoda atye malunga ne-38 grams . Emva kweminyaka engama-50, eli nani liyancipha kancinci. Kodwa inyani yile, uninzi lwethu lutya malunga ne-15 grams kuphela ngosuku. Ngoko ke, akumangalisi ukuba sifumana isisu esidumbileyo, akunjalo?

Imikhwa yokutya ukuze ube nenkqubo yokugaya ukutya esempilweni

Olu tshintsho lulula onokulwenza kwindlela otya ngayo lunokunceda kakhulu ekulawuleni ukuqhinwa.

• Yitya iziqhamo nemifuno engaphezulu: Akunyanzelekanga ukuba ubale iigram zefayibha ngosuku. Endaweni yoko, jonga ukutya malunga neekomityi ezi-2 zeziqhamo kunye neekomityi ezi-2 1/2 zemifuno ngosuku. Endaweni yee-French fries, yitya isaladi. Thenga imifuno esikiweyo (iikaroti, iikhukhamba) evenkileni uze uyitye nge-dip enamafutha aphantsi. Soloko ugcina ibhaskithi yeziqhamo ekhaya. Yongeza iziqhamo ezomisiweyo ezinqunqiweyo (idati, iiraisins) kwizinto ezifana ne-oatmeal.

• Khetha iinkozo ezipheleleyo: Endaweni yesonka, irayisi emhlophe, kunye nepasta eqhelekileyo, yongeza irayisi ebomvu etyebileyo kwi-bran, iquinoa, irhasi, kunye nesonka sengqolowa epheleleyo ekutyeni kwakho. Yitya ipopcorn endaweni yeetships. Xa ukhetha i-cereal yesidlo sakusasa, khetha enye ene-fiber engaphezulu kwe-5 grams kwisabelo ngasinye.

• Yitya iilentili ezininzi, iitshizi, kunye neembotyi eziluhlaza: Endaweni yenyama, yenza iilentili, iitshizi, okanye iimbotyi eziluhlaza isidlo sakho esiphambili usuku olunye okanye ezimbini ngeveki. Yongeza iitshizi ezibilisiwe kwiisaladi. Ungazitya ezi kwisuphu.

• Iimonki ziqokelela imicu: Oku kubaluleke kakhulu.Musa ukuqala ukutya ifayibha eninzi ngaxeshanye. Ukwenza njalo kunokubangela ukudumba kunye negesi . Ngoko ke thatha iveki okanye ngaphezulu ukongeza oku kutya kancinci kancinci ekutyeni kwakho. Kuya kuthatha ixesha ukuba umzimba wakho uqhele, ngoko ke yiba nomonde.

• Cinga ngeFiber Supplement: Ukuba unengxaki yokufumana i-fiber eyaneleyo ekutyeni kwakho, i-fiber supplement inokuba luncedo. Kodwa qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uyisebenzise le mithi, kuba inokunciphisa ukufunxwa kwamanye amayeza owasebenzisayo.

• Sela amanzi amaninzi: Ukuba ufumana ifayibha eninzi ekutyeni okanye kwizongezo, ngokuqinisekileyo kufuneka wongeze umlinganiselo wamanzi owaselayo. Ifayibha ifuna amanzi ukuze isebenze kakuhle. Endaweni yeziselo ezineswekile kunye neejusi zeziqhamo, zama ukusela amanzi, ivatala, kunye nejusi yeorenji.

Ukuzilolonga kunokunceda ekunciphiseni isisu esidumbileyo.

Ukuzilolonga akulunganga nje kuphela ekugcineni umzimba wakho usempilweni, kodwa kukwalungele nokulawula indlela opheka ngayo ukutya. Xa uzilolonga, isantya sokutya esihamba ngaso emathunjini akho siyanda.

• Qala ngokuzilolonga malunga nemizuzu engama-20 iintsuku ezi-3 ngeveki, uze kancinci kancinci unyuke uye kwimizuzu engama-30 iintsuku ezi-5 nangaphezulu ngeveki. Kububulumko ukuthetha nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga.
• Ngaba ixesha lakho lifutshane? Ukuba awukwazi ukwenza imizuzu engama-30 ngexesha, hamba imizuzu eli-10 kathathu ngemini. Oko kuluncedo njengokwenza imizuzu engama-30 ngexesha.

Udinga nini ukubona ugqirha?

Kwiimeko ezininzi, olu hlobo lokutya okunempilo kunye nokuzilolonga lunokunceda ekusombululeni ingxaki. Nangona kunjalo, ukuba ubusenza ezi zinto kangangeeveki ezi-3 kwaye akukho tshintsho , thetha nogqirha wakho. Angacebisa ukuba usebenzise i-laxative kangangeentsuku ezimbalwa ukunceda inkqubo yakho iqalise ukusebenza.