Kwilizwe lethu, xa kufikwa kumnyhadala, itheko, okanye umtshato, akukho ukunqongophala kokutya neziselo. Xa udibana nabahlobo, ngexesha loNyaka oMtsha okanye ixesha leKrisimesi, kuyinto eqhelekileyo ukuziva ufuna ukutya kancinci xa ubona ukutya okumnandi. Nangona kunjalo, emva kokutya nokusela ngovuyo, abanye abantu bafumana iingxaki ezincinci. Ezona ziphambili ziintlungu zesisu, ukudumba, isitshiso sentliziyo, isicaphucaphu, okanye urhudo. Kutheni oku kusenzeka? Masithethe ngale nto namhlanje.
Iindlela ezi-5 zokuthintela ukudumba kwesisu
Bathi, “Ukulumka kungcono kunonyango.” Ngoko ke masiqale sijonge izinto ezi-5 ezilula esinokuzenza ukuze siphephe ukudumba kwesisu okunje.
1. Yitya ukutya okuncinci rhoqo.
Ukuba ufuna ukunqanda ukudumba kwesisu kunye nokungagaywa kakuhle kokutya, kuphephe ukutya ukutya okukhulu ngaxeshanye. Endaweni yoko, kungcono ukutya ukutya okuncinci amaxesha amaninzi ngemini. Khawuthelekelele usepatini. Endaweni yokwabelana ngesitya esizele kukutya ngaxeshanye, thatha ukutya okuncinci okuthandwayo uze ukonwabele. Kulungile ukutya okungaphezulu emva kwexesha elithile. Oku kuya kunciphisa ukuziva unzima esiswini sakho.
2. Mamonki, yonwabeleni isidlo senu.
Xa usitya, yonwabele, uyihlafune kakuhle, kwaye uthethe nabahlobo bakho ngelixa usitya. Ngamafutshane, musa ukuyiginya ngokukhawuleza. Iingcali zesifo sesisu zithi, "Ukuba utya ukutya okuninzi ngaxeshanye, isisu sakho siyacotha. Kulapho uqala ukuziva ugcwele kwaye uzive ungakhululekanga njengegesi."
Indlela elungileyo yokucothisa ukutya kwakho kukuqhekeza ukutya kube ziingceba ezincinci ngaphambi kokuba ukufake emlonyeni wakho, uze uhlafune kakuhle yonke into ngaphambi kokuba uyiginye.
Oku "kucotha" kusebenza nakwimithambo. Ukuba uqhelise umzimba ixesha elingaphezu kwemizuzu engama-45, linda malunga neyure ngaphambi kokuba utye. Oku kungenxa yokuba xa uqhelisa umzimba, ukuhamba kwegazi kujoliswe kwimisipha. Kuthatha ixesha ukuba igazi eliya esiswini libuyele esiqhelweni. Oku kubaluleke kakhulu ekugayweni kokutya.
3. Gcina ukutya kukhuselekile
Ngenxa yemozulu eshushu yelizwe lethu, ukutya kunokonakala ngokukhawuleza. Ingakumbi kumatheko angaphandle, ukuba ukutya okuninzi kushiywe ixesha elide, kukho amathuba aphezulu okukhula kweebhaktheriya. Ukutya okonakeleyo kunokubangela ityhefu yokutya , nto leyo enokubangela izifo ezinzulu ezifana nokuhlanza norhudo.
Ngoko khumbula ezi zinto:
- Gcina ukutya okufuneka kugcinwe kubanda (njengeesaladi kunye needizethi) kubanda.
- Gcina ukutya okufuneka kugcinwe kushushu (njengerayisi, i-curry) kushushu.
- Ukuba unamathandabuzo malunga nokutya okuye kwahlala kubushushu begumbi ngaphezu kweeyure ezimbini, kungcono ukungakutyi.
4. Nciphisa ukutya okunamafutha, okuqhotsiweyo, kunye nokutya okune-asidi
Ukuze uphephe izinto ezifana negesi, ukudumba, kunye nesitshiso sentliziyo, kubalulekile ukunciphisa ukutya okuthile.
| Uhlobo lokutya | Kutheni kufuneka ubeke umda? |
|---|---|
| Ukutya okunamafutha amaninzi (ukutya okuqhotsiweyo, ukutya okuqhotsiweyo, itshizi) | Ezi zithatha ixesha elide ukugaywa kwaye zinokubangela isitshiso sentliziyo. |
| Ukutya okubangela igesi (iisoda, iinkozo ezifana neembotyi) | Ezi zinto zibangela ukudumba kunye nokungonwabi. |
| Ukutya neziselo ezineasidi (ilamuni, iitumato, ikofu, iti, i-cola) | Inganyusa i-asidi yesisu kwaye ibangele isitshiso sentliziyo. |
5. Sela amanzi amaninzi.
Ngeentsuku ezishushu, imizimba yethu ilahlekelwa ngamanzi amaninzi ngenxa yokubila. Oku kunokukhokelela ekuphelelweni ngamanzi emzimbeni , nto leyo enokubangela isicaphucaphu kunye nokuqhinwa. Ngoko ke sela amanzi kancinci kancinci imini yonke. Kodwa musa ukusela amanzi amaninzi ngaxeshanye. Ukwenza njalo kunokubangela ukudumba kuba uginya umoya kunye namanzi.
Iingcebiso ezi-5 zokujongana nesisu esibuhlungu
Kulungile, nokuba silumke kangakanani na, ngamanye amaxesha impazamo encinci inokubangela intlungu yesisu. Ukuba oko kuyenzeka, ungoyiki. Zama ezi zinto zilula.
1. Yitya iziqhamo kunye nemifuno elungileyo esiswini: Ezinye ukutya zineempawu ezimangalisayo ezinokunceda ekunciphiseni ukudumba kwesisu. Ipayinapile, ipapaya, iti yejinja, kunye nefennel zezinye zezona zibalulekileyo kwezi. Kwakhona, ukusela iti yechamomile kunokunceda ekunciphiseni ukudumba kwesisu kakhulu.
2. Sela iziselo kuphela: Ukuba unesihlungu okanye urhudo, kubaluleke kakhulu ukuthintela ukuphelelwa ngamanzi emzimbeni. Kodwa musa ukusela kakhulu ngaxeshanye. Sela iziselo ezincinci ezifana namanzi, ijusi yeorenji, okanye ipapa. Kuphephe ukutya okuqinileyo kangangeeyure ezimbalwa.
3. Ziphephe iivumba ezibukhali:Ukuba unesicaphucaphu, ivumba elibi lingenza imeko ibe mandundu. Ziphephe izinto ezifana nevumba lokupheka, iziqholo ezibi, kunye nomsi wecuba.
4. Ziphephe izinto ezibangela ukuba isisu sakho siphazamiseke ngakumbi: Ikofu, utywala, kunye neziselo ezine-carbonated (i-soda) zinokubangela ukuba isisu sakho siphazamiseke ngakumbi. Kwakhona, amanye amayeza owasebenzisayo anokuba yimbangela. Ukuba usela naliphi na iyeza kwaye ufumana iingxaki zesisu rhoqo, qiniseka ukuba uthetha nogqirha wakho ngale nto.
5. Sela amayeza kuphela xa ucetyiswe ngugqirha: Kukho amayeza athengiswa ngaphandle kwemvume kagqirha (`i-antacids`) anokuthengwa kwikhemesti ngenxa yesitshiso sentliziyo kunye negesi. Nangona kunjalo, ungaze uzixilonge ngokwakho kwaye uthathe amayeza. Kunokuba yingozi kakhulu. Umzekelo, ukuthatha ezinye ii-NSAIDs (ii-NSAIDs) ezifana ne-aspirin kunokwenza iingxaki zesisu zibe mandundu kwabanye abantu. Ke ngoko, qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uthathe naliphi na iyeza.
Ufanele uye nini kugqirha xa unesifo sesisu?
Uninzi lwexesha, ukubandezeleka kwesisu kuyaphela ngokwako kungekapheli usuku okanye ezimbini. Nangona kunjalo, ukuba unengxaki yesisu rhoqo, inokuba luphawu lwenye imeko. Umzekelo, i-acid reflux, ukunganyamezelani nokutya, isifo samathumbu esivuthayo, i-irritable bowel syndrome, okanye izilonda zesisu.
Ukuba unenye okanye ngaphezulu kwezi mpawu zilandelayo, bonana nogqirha ngokukhawuleza. Ukuba kuyimfuneko, yiya kwiYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele.
| Iimpawu zesilumkiso ekufuneka uziqaphele | |
|---|---|
| 🌡️ | Umkhuhlane ophezulu: Ukuba ubushushu bungaphezulu kwe-101.5°F xa ulinganiswa ngomlomo. |
| 🩸 | Igazi esitulweni. |
| 🤮 | Ukuhlanza okungapheliyo: Ukuba awukwazi ukugcina namanzi amancinci esiswini sakho. |
| 💧 | Iimpawu zokuphelelwa ngamanzi emzimbeni: ukuncipha kokuphuma komchamo, umlomo nomphimbo owomileyo, kunye nokuziva unesizungu xa umile. |
| ⏳ | Urhudo (ukuhamba kwamathumbu) oluhlala iintsuku ezingaphezu kwe-3. |
| 😖 | Intlungu yesisu eqatha kakhulu. |
Nangona kunjalo, kubantu abaninzi, ezi ngxaki zincinci zesisu eziza nexesha leeholide ziyakhawuleza ukuba ngcono ngokuphumla kancinci kunye namanyathelo ambalwa alula.
Umyalezo Wokuya Ekhaya
- Kwimibhiyozo nakumatheko, endaweni yokutya kakhulu ngaxeshanye, yitya kancinci kancinci kwaye uyonwabele.
- Ziqhelise ukuhlafuna ukutya kwakho kakuhle kwaye utye kancinci.
- Sela amanzi amaninzi, ingakumbi ngeentsuku ezishushu, kodwa ungawaseli kakhulu ngaxeshanye.
- Nciphisa ukutya okunamafutha, okuqhotsiweyo, okunegesi, kunye nokutya okune-asidi kangangoko kunokwenzeka.
- Lumka malunga nokhuseleko lokutya. Musa ukutya ukutya obekungaphandle ixesha elide.
- Ukuba unesisu esibuhlungu, qiniseka ukuba ubonana nogqirha wakho endaweni yokuzisela amayeza.
- Ukuba uneempawu eziqatha, funa uncedo lwezonyango ngokukhawuleza.
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