Ingabe ngezinye izikhathi uzizwa ungakhululekile ngempela esiswini sakho? Kuzwakala sengathi isisu sakho sivuvukile futhi siqinile, akunjalo? Izisu zabanye abantu zivuvukele kangangokuthi zibonakala ngaphandle. Into exakile ukuthi, ngezinye izikhathi lokhu kungenzeka noma ungakadli kakhulu. Empeleni lokhu kuyinkinga evamile kakhulu abantu abaningi abanayo. Ngakho-ke izindaba ezinhle ukuthi isikhathi esiningi, lokhu akulona uphawu lokugula okungathí sina. Lokhu kungakhululeki kungalawulwa ngezinguquko ezincane endleleni esidla futhi siphuza ngayo.
Ungakugwema kanjani ukudla ngokweqile?
Manje ake sibheke ezintathu zezimbangela eziyinhloko zokuqunjelwa kanye nezindlela ezilula zokuzigwema.
1. Ukudla ngokweqile
Imbangela eyinhloko nevame kakhulu yokuqunjelwa ukudla kakhulu. Cabanga ngakho, ngesikhathi semikhosi noma lapho siya ephathini, sidla kakhulu. Ngemuva kwalokho isisu siba nesikhathi esinzima sokusiphatha. Isixazululo esingcono kakhulu salokhu ukunciphisa inani lokudla esikudlayo. Esikhundleni sokwabelana ngepuleti elikhulu lelayisi ngesikhathi esisodwa, jwayela ukudla izingxenye ezincane .
2. Ukudla okunamafutha amaningi
Ukudla ukudla okuningi okunothile nokunamafutha njengokudla okuthosiwe, ukudla okuthosiwe, ubisi, noshizi kungakwenza uzizwe usuthi. Lokhu kungenxa yokuthi amafutha athatha isikhathi eside ukugaya kunamaprotheni nama-carbohydrate . Yingakho isisu sakho sihlala sigcwele isikhathi eside. Ukuze ugweme lokhu, nciphisa ukudla kwakho kwansuku zonke ekudleni okunamafutha amaningi ngangokunokwenzeka.
3. Ukudla ukudla okusheshayo
Ukudla ngokushesha kakhulu kwandisa nengozi yokuqunjelwa. Isixazululo salokhu silula kakhulu - dla kancane . Kuthatha cishe imizuzu engama-20 ukuthi ubuchopho bethu bubonise ukuthi isisu sethu sigcwele. Ngakho-ke uma udla ngokushesha kakhulu, noma ngabe isignali ifika ebuchosheni, ugcina udla kakhulu. Abantu abaningi abeluleka abantu ukuthi banciphise isisindo bathi futhi ukudla kancane kancane kuvimbela ukudla okungadingekile.
Indlela yokunciphisa igesi esiswini?
Imbangela yesibili evame kakhulu yokuqunjelwa yigesi emathunjini. Cishe ingxenye yegesi ohlelweni lwethu lokugaya ukudla ivela emoyeni esiwugwinyayo singazi . Ingxenye yesibili ikhiqizwa amabhaktheriya emathunjini asiza ekugayeni ukudla. Uma le gesi ingakhishwa kahle, iqoqana emathunjini, okubangela ukuqunjelwa nokungakhululeki.
Uma uvame ukuzizwa unegesi, gwema le mikhuba ekwenza ugwinye umoya omningi kakhulu:
- Ukuphuza ngotshani.
- Ushingamu.
- Phuza iziphuzo ezine-carbonated njenge-soda kanye.
- Ukumunca uswidi oqinile.
Abanye abantu bagwinya umoya omningi uma bekhathazekile noma bekhathazekile, bengazi. Ngakho-ke ukuzijwayeza ukuzola ngokuzivocavoca ngokuphefumula kungasiza ekunciphiseni igesi nokuqunjelwa.
Yikuphi ukudla okubangela ukuqunjelwa?
Kukhona ukudla okunzima kancane emizimbeni yethu ukukugaya. Ukudla okunjalo kungabangela negesi nokuqunjelwa. Nazi ezinye zokudla ezivamile.
| Uhlobo lokudla | Kungani isisu sivuvukala? (Incazelo emfushane) |
|---|---|
| Ubhontshisi namalentili (njengelentili, ubhontshisi oluhlaza, ubhontshisi oluhlaza) | Nakuba lezi ziwusizo kakhulu, ziqukethe uhlobo lukashukela olubizwa ngokuthi ama-oligosaccharides, okunzima ukuwagaya. Lawa agaywa amagciwane asemathunjini. Kule nqubo, kukhiqizwa igesi. |
| Imifino nezithelo ezifana neklabishi, ikholifulawa, amahlumela aseBrussels, izaqathi, nama-prunes | Lokhu nakho kuzuzisa kakhulu. Kodwa-ke, abanye abantu bangase babe negesi nokuqunjelwa ngenxa kashukela kanye nesitashi ezikuqukethe. |
| Izithambisi zokwenziwa | Izithako zokwenziwa ezifana ne-sorbitol azigaywa ngumzimba. I-Fructose, uhlobo lukashukela olutholakala ezithelweni, nayo inzima kwabanye abantu ukuyigaya uma ifakwa ekudleni okupakishiwe. |
| Imikhiqizo yobisi | Uma unenkinga yokugaya i-lactose, ushukela otholakala ebisini, ungase uvuvuke futhi ube nezinhlungu esiswini uma udla imikhiqizo yobisi. |
| Okusanhlamvu okuphelele | Ukudla okufana nokusanhlamvu okuphelele kanye nelayisi le-bran kuyasiza kakhulu ngoba kucebile nge-fiber. Kodwa-ke, i-fiber iyi-carbohydrate engagayeki. Ukudla i-fiber eningi ngesikhathi esisodwa kungabangela ukuqunjelwa nokuqunjelwa. Ngakho-ke, engeza ukudla okucebile nge-fiber ekudleni kwakho kancane kancane futhi ungakhohlwa ukuphuza amanzi amaningi kanye nayo. |
Kufanele ngimbone nini udokotela?
Kuvamile ukuzizwa usuthi ngezikhathi ezithile, futhi asikho isidingo sokukhathazeka ngakho.
Kodwa-ke, uma unenkinga njalo, futhi iphazamisa imisebenzi yakho yansuku zonke, kungcono kakhulu ukubona udokotela wakho ukuze akunike iseluleko .
Kubaluleke kakhulu ukufuna iseluleko sezokwelapha uma unesinye noma ngaphezulu kwalezi zimpawu ezilandelayo kanye nokuqunjelwa:
- Ubuhlungu obukhulu besisu
- Ukwehlisa isisindo
- Uhudo
- Igazi esitulweni
- Ukucasuka noma ukuhlanza njalo
- Umkhuhlane ngaphandle kwesizathu
Ezimweni ezingavamile, ukuqunjelwa okuqhubekayo kungabangelwa ukuvaleka komzimba endleleni yokugaya ukudla noma ukungasebenzi kahle kwemisipha yendlela yokugaya ukudla. Okungavamile kakhulu, kungaba uphawu lwesimo esibucayi kakhulu, njengesitho esikhulu esiswini. Yingakho sigcizelela ukuthi uma le nkinga iqhubeka noma uma unezimpawu ezingenhla, kufanele nakanjani ubone udokotela.
Ezinye izinto ongazenza ukuze ugcwalise isisu sakho
Uma izinguquko zokudla ezingenhla zingaxazululi inkinga yakho, kunemithi ethile ongayithola ekhemisi. Isibonelo, amaphilisi aqukethe i-simethicone noma amaphilisi aqukethe i-enzyme i-alpha-D-galactosidase anganikeza impumuzo kwabanye abantu.
Kodwa-ke, kubaluleke kakhulu ukukhuluma nodokotela wakho futhi uthole imvume yakhe ngaphambi kokusebenzisa noma yimuphi umuthi onjengalo.
Uma ubhema, ukuqunjelwa yisisu kungesinye isizathu esihle sokuyeka. Ukubhema kungabangela isilungulela nezinye izinkinga zokugaya ukudla.
Umlayezo Wokuya Nawe Ekhaya
- Esikhathini esiningi, ukuqunjelwa akuyona inkinga enkulu futhi kungalawulwa ngokushintsha indlela yokuphila elula.
- Lawula ubukhulu besabelo. Yidla ukudla okuncane esikhundleni sokudla okuningi ngesikhathi esisodwa.
- Hlafuna ukudla kwakho kahle bese udla kancane. Lokhu kuzokuvimbela ekugwinyeni umoya ongadingekile kanye nokudla ngokweqile.
- Nciphisa ukudla okunamafutha amaningi. Kuthatha isikhathi eside ukugaya futhi kunzima esiswini.
- Ungaqali ukudla ukudla okuningi okucebile nge-fiber ngesikhathi esisodwa. Qala kancane bese uphuza amanzi amaningi.
- Uma ukuqunjelwa kuqhubeka, kukhulu, noma kuhambisana nezinye izimpawu ezifana nokwehla kwesisindo noma ubuhlungu besisu, ungachithi isikhathi bese ubona udokotela wakho.
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