Ngezinye izikhathi, ikakhulukazi ngemva kokudla okukhulu, isisu sakho sizizwa sigcwele futhi singakhululekile, akunjalo? Kunjengokungathi ibhaluni livuvukala ngaphakathi esiswini sakho. Kwabanye, isisu sakho sivele siphumele phambili. Lokhu yilokho esikubiza ngokuthi ukuqunjelwa. Lokhu akulona njalo uphawu lokugula okungathí sina. Esikhathini esiningi, kungalawulwa ngokwenza izinguquko ezincane endleleni esidla futhi siphuza ngayo. Ngakho ake sibone ukuthi yini ebangela lokhu nokuthi yini esingayenza ngakho.
Ungakugwema kanjani ukudla ngokweqile?
Ngokuvamile kunezizathu ezintathu eziyinhloko zalokhu kungakhululeki. Ake sibheke ukuthi ziyini nokuthi singazigwema kanjani.
1. Ukudla ngokweqile
Lesi yisona sizathu esivame kakhulu . Cabanga ukuthi wabelana ngelayisi lakho ngesikhathi sasemini, bese ubona okuthile okumnandi, wabelana okunye. Ngesikhathi udla, wabelana okunye. Ngisho noma ekugcineni uzizwa usuthi, ugcina udla ingxenye yokugcina ngenxa yesifiso. Ngakho-ke, uma udla kanje, akumangazi ukuthi isisu sakho asikhululekile. Isixazululo esingcono kakhulu salokhu ukunciphisa inani olidlayo. Esikhundleni sokudla okuningi ngesikhathi esisodwa, ukudla okuncane izikhathi eziningana ngosuku nakho kuyisisombululo esihle.
2. Ukudla okunamafutha amaningi
Sithanda amazambane athosiwe, amalentili, noma irayisi elithosiwe esilidla ebusuku, elinamanoni amaningi . La mafutha athatha isikhathi eside ukuba amathumbu ethu agaye kunamaprotheni noma ama-carbohydrate. Lokhu kusho ukuthi isisu sethu sizizwa sigcwele isikhathi eside. Ukuze ugweme lokhu, zama ukunciphisa inani lamafutha namafutha ekudleni kwakho kwansuku zonke.
3. Ukudla ngokushesha
Ukudla ngokushesha ngenkathi usebenza ehhovisi noma wenza eminye imisebenzi ephuthumayo nakho kuyisizathu esikhulu salokhu. Uma sidla ngokushesha, kuthatha imizuzu engaba ngu-20 ukuthi ubuchopho buthole isignali yokuthi isisu sethu sigcwele. Ngaleso sikhathi, sesidle okungaphezu kwalokho okufanele sikudle. Akukhona lokho kuphela, uma sidla ngokushesha, sigwinya nomoya kanye nokudla. Uma lo moya ubhajwa esiswini, wakha igesi futhi ugcwalise isisu. Ngakho-ke , zinike isikhathi, hlafuna kahle, bese uzijwayeza ukudla ngokuthula .
Ingabe kufanele sinciphise igesi esiswini?
Imbangela yesibili evame kakhulu yokuqunjelwa yigesi emathunjini. Cishe ingxenye yegesi ohlelweni lwethu lokugaya ukudla ivela emoyeni esiwugwinyayo. Okunye kukhiqizwa amabhaktheriya emathunjini asiza ekugayeni ukudla. Uma le gesi ingakhishwa kahle, iyanqwabelana emathunjini, okubangela ukuqunjelwa nokungakhululeki.
Uma uhlala ugcwele igesi, zama ukugwema le mikhuba ekwenza ugwinye umoya:
- Ukuphuza ngotshani.
- Ushingamu.
- Phuza iziphuzo ezine-soda ne-carbonated ngokushesha.
- Ukuklebhula izinto ezifana ne-toffee nama-lozenges ngenkathi uzibambe emlonyeni.
Abanye abantu bamane bagwinye umoya uma bekhathazekile noma becindezelekile. Uma kunjalo kuwe, ukuzama ukuzola ingqondo yakho ngezinto ezifana nokuzivocavoca ukuphefumula kungaba usizo olukhulu.
Ukudla okungakwenza uzizwe usuthi
Okunye ukudla okunzima ukukugaya nakho kungabangela igesi nokuqunjelwa. Ake sifunde kabanzi ngalokhu kuthebula elingezansi.
| Uhlobo lokudla | Kungani lokho kwenzeka futhi yini okufanele uyenze? |
|---|---|
| Ubhontshisi namalentili | Lezi ziqukethe uhlobo lukashukela olubizwa ngokuthi ama-oligosaccharides, okunzima ukuwagaya. Uma amabhaktheriya asemathunjini esebenza ukuwagaya, kukhiqizwa igesi. Lokhu kungancishiswa ngokuwacwilisa kahle ngaphambi kokudla. |
| Imifino nezithelo ezithile | Izinto ezifana neklabishi, i-cauliflower, ama-Brussels sprouts, izaqathi, nama-plum nazo ziqukethe ushukela kanye nesitashi esingadala igesi. Nakuba lokhu kukuhle kakhulu emzimbeni, uma uzizwa ungakhululekile ngemva kokukudla, nciphisa inani olidlayo. |
| Izithambisi zokwenziwa | Imizimba yethu ayikwazi ukugaya izinto eziswidi zokwenziwa ezifana ne- (Sorbitol) . Futhi, abanye abantu banenkinga yokugaya uhlobo lukashukela olubizwa ngokuthi i-(Fructose), olufakwa ekudleni okuningi okuswidi. Qaphela ukudla okuqukethe lokhu. |
| Ubisi nemikhiqizo yobisi (Ubisi) | Uma unenkinga yokugaya ushukela obisini obizwa ngokuthi i-lactose (ukungabekezelelani ne-Lactose), ukuphuza ubisi kungakwenza uzizwe usuthi. Uma kunjalo, ungaphendukela emikhiqizweni yobisi engenayo i-lactose. |
| Okusanhlamvu okuphelele | I-fibre ekulokhu kudla ilungele kakhulu umzimba. Kodwa i-fibre iyi-carbohydrate engagaywa. Uma ngokuzumayo uqala ukudla ukudla okune-fibre eningi, isisu sakho singase sigcwale igesi. Ngakho-ke, njengoba ujwayela kancane kancane lokhu kudla, kufanele uphuze amanzi amaningi . |
Kufanele ngimbone nini udokotela?
Kuvamile ukuzizwa usuthi ngezikhathi ezithile futhi akukho okufanele ukhathazeke ngakho. Kodwa-ke, uma unale nkinga eqhubekayo, ungayinaki. Kungcono ukubona udokotela.
Ngezinye izikhathi, ukuqunjelwa okuqhubekayo kungaba uphawu lwenye inkinga yezempilo.
- Ukuvinjelwa ngokomzimba endleleni yokugaya ukudla: Izinto ezifana nezilonda noma izibazi esiswini noma emathunjini amancane zingavimba ukudlula kokudla.
- Ukusebenza kabi kwemisipha ohlelweni lokugaya ukudla: Lapho imisipha esunduza ukudla phambili iba buthakathaka, igesi iyabanjwa bese igcwalisa isisu.
- Ezinye izimo ezingathi sína: Akuvamile kakhulu, kungaba uphawu lwento efana nesitho esikhulu esiswini noma umdlavuza.
Ngakho-ke, uma uhlangabezana nezinye izimpawu ezifana nobuhlungu besisu, ukwehla kwesisindo, noma izinguquko zendle kanye nokuqunjelwa, qiniseka ukuthi utshela udokotela wakho.
Yini enye engenziwa?
Uma uqhubeka nokuba nale nkinga naphezu kokulawula ukudla kwakho, kunezinye izixazululo ezimbalwa.
Kunemithi ethile ongayithenga emakhemisi. Isibonelo, kunemithi equkethe i-enzyme ebizwa ngokuthi `(Alpha-D-galactosidase)` esiza ekuhlukaniseni ushukela okunzima ukuwugaya otholakala emifino namantongomane. Futhi, imithi equkethe `(Simethicone)` inganikeza impumuzo ekugayweni yigesi. Kodwa khumbula, kuphephile ukubuza udokotela wakho ngaphambi kokusebenzisa noma yimuphi umuthi.
Uma ubhema, nalesi yisizathu esihle sokuyeka. Ukubhema kungabangela izinkinga eziningi zokugaya ukudla, njengesilungulela kanye nokuqunjelwa.
Umlayezo Wokuya Nawe Ekhaya
- Isizathu esiyinhloko sokudla ngokweqile ukudla okungaphezu kwalokho okudingekile.
- Ungasheshi lapho udla, yidla kancane futhi uhlafune kahle.
- Nciphisa ukudla okunamafutha amaningi (ukudla okuthosiwe, i-kottu).
- Thola futhi ulawule ukudla okubangela igesi (isb., iklabishi, amalentili).
- Uma udla ukudla okune-fiber eningi, qala kancane bese uphuza amanzi amaningi ngakho.
- Uma ukuqunjelwa kuqhubeka, noma uma unezinye izimpawu ezifana nobuhlungu besisu noma ukwehla kwesisindo,Ungachithi isikhathi uye kudokotela.
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