Ingabe nawe uphathwa yisisu uma unezivivinyo ezizayo, lapho kufanele uye engxoxweni yomsebenzi, noma uma unenkinga ethile ekhaya? Noma ingabe ngezinye izikhathi uzizwa ugcwele ngaphandle kwesizathu futhi ungenaso isifiso sokudla? Abaningi bethu bayakukhohlwa lokhu, becabanga ukuthi kuyinto evamile, "Lokhu kwenzeka ngenxa yokucindezeleka." Kodwa bewazi ukuthi lezi zinkinga esiswini sakho zihlobene ngqo nezinkinga engqondweni yakho, okungukuthi , ukucindezeleka nokukhathazeka ? Lokhu akuyona inganekwane. Kukhona incazelo enhle yesayensi ngemuva kwalokhu. Namuhla, ake sixoxe ngalokhu kuxhumana okumangalisayo phakathi kwamathumbu ethu nobuchopho bethu.
Kuyini lokhu kuxhumana phakathi kwamathumbu nobuchopho?
Kalula nje, amathumbu ethu awayona nje ipayipi eligaya ukudla. Luhlelo oluyinkimbinkimbi kakhulu. Abacwaningi balubiza ngokuthi “ubuchopho bethu besibili.” Akumangalisi lokho? Lokho kungenxa yokuthi amathumbu ethu, kusukela emhubheni lapho sigwinya khona ukudla kuya e-rectum lapho sikhipha khona indle , ambozwe ulwelwesi lwamaseli emizwa angaphezu kwezigidi eziyi-100. Lokhu yilokho esikubiza ngokuthi i-Enteric Nervous System ( ENS) ngokwezokwelapha.
Njengobuchopho kanye nomgogodla ekhanda lethu, uhlelo lwezinzwa emathunjini ethu lunamangqamuzana ezinzwa ('ama-Neuron') kanye nama-neurotransmitter ('ama- Neurotransmitter' ). Laba "ma-Neurotransmitter" bafana nezithunywa zamakhemikhali ezithwala ulwazi emuva naphambili emzimbeni wethu. Ngakho-ke yingakho kukhona ukuxhumana okuqhubekayo, okungukuthi, ingxoxo, phakathi kobuchopho bethu nohlelo lwamathumbu. Lokhu kuxhumana kuthinta ngqo hhayi nje ukugaya kwethu, kodwa futhi nesimo sethu sengqondo kanye nendlela esicabanga ngayo.
Lo 'buchopho besibili' busebenza kanjani?
Lolu hlelo lwezinzwa olusemathunjini ethu lulawula yonke inqubo yethu yokugaya ukudla. Kusukela ekugwinyeni ukudla, ukukhulula ama-enzyme ukuze akugaye, ukukuphula kube yizinhlayiya ezincane, ukulawula ukutholakala kwegazi okudingekayo ukuze kungene izakhamzimba egazini, futhi ekugcineni kususwe imfucuza emzimbeni njengendle, konke kulawulwa yi-ENS.
Isikhathi eside, odokotela babecabanga ukuthi izinkinga zempilo yengqondo njengokucindezeleka nokukhathazeka yizona ezibangela i-Irritable Bowel Syndrome (IBS) , isimo esibangela ubuhlungu besisu, ukuqunjelwa, ukuqunjelwa, kanye nesifo sohudo. Kukhona iqiniso kuleyo ndaba. Kodwa ucwaningo olusha luthole ukuthi kungaba yinto ephambene nalokho.
Lokho kusho ukuthi, uma impilo yethu yamathumbu ingalungile, ingathinta ngqo impilo yethu yengqondo, ishintshe imizwa yethu, futhi isenze sizizwe sithukuthele futhi sidabukile.
Ulwazi lushintshaniswa phakathi kwamathumbu nobuchopho ngokusebenzisa uhlelo lwezinzwa nama-hormone. Kukhona futhi ukuxhumana okuqinile phakathi kwamagciwane azuzisayo emathunjini ethu (i-gut microbiome) kanye nohlelo lwethu lokuzivikela komzimba. Konke lokhu kuhlangene kuthinta impilo yethu yengqondo iyonke. Manje sekutholakale ukuthi izinkinga kulokhu zingase zihlobane ngezinga elithile nezifo ezifana ne-`(Parkinson's)` kanye ne-`(Alzheimer's)`.
Izinkinga zesisu ngenxa yokucindezeleka
Uma uzizwa wesaba, ukhathazekile, noma ucindezelekile, umzimba wakho ukhipha ama-hormone namakhemikhali. Lokhu kuthinta ngqo uhlelo lwethu lokugaya ukudla. Lokhu kungalimaza amabhaktheriya amahle ahlala emathunjini ethu futhi kusisize ekugayeni ukudla. Kunganciphisa nokukhiqizwa komzimba kwama-antibodies. Lokhu kungalingani kwamakhemikhali kungaholela ezimpawini ezahlukene zesisu.
| Izimpawu ezivamile | Incazelo elula |
|---|---|
| Ukungagayeki kahle kokudla | Ukuzwa isisindo nokungakhululeki esiswini ngaphandle kokugaya ukudla. |
| Ukuphazamiseka kwesisu kanye nesifo sohudo | Ukucindezeleka kubangela ukuthi amathumbu asebenze ngokushesha futhi kubangele ukuqunjelwa. |
| I-Irritable Bowel Syndrome (IBS) | Ubuhlungu besisu, ukuqunjelwa, ukuqunjelwa, kanye nesifo sohudo kuyashintshana. Lokhu kungabhebhethekiswa ukucindezeleka. |
| Ukuqunjelwa | Ukucindezeleka kunciphisa ukuhamba kwamathumbu futhi kwenza kube nzima ukukhipha indle. |
| Ukulahlekelwa yisifiso sokudla noma indlala enkulu | Abanye abantu abazizwa befuna ukudla ngenxa yokucindezeleka. Abanye bazizwa befuna ukudla ngokweqile. |
| Isicanucanu | Ukuzizwa sengathi uhlanza. |
Ngakho-ke singayilondoloza kanjani impilo enhle yamathumbu?
Kunezinto ezimbalwa ezilula ongazenza ukuze unqobe lezi zinkinga futhi uthuthukise impilo yakho yamathumbu kanye nengqondo.
1. Vumela ukudla kugayeke kahle
Ngemva kokudla ukudla, kubaluleke kakhulu ukuthi umzimba wakho ube sesimweni sokuphumula nokuzola ukuze ukugaye kahle. Yilapho-ke ujusi wesisu odingekayo ukuze kugaywe ukudla ukhiqizwa kahle. Lawa jusi asiza umzimba ukuthi umunce amavithamini, amaminerali, kanye nezakhamzimba ekudleni esikudlayo.
2. Qaphela ukuthi udlani futhi uphuzani.
Kukhona isisho esithi 'Uyilokho okudlayo' . Kuyiqiniso. Yidla ukudla okunempilo nokunempilo ngangokunokwenzeka. Gwema ukudla okungenamsoco, okungukuthi, irayisi elithosiwe , elinamafutha futhi elinongwe kakhulu. Uma ulambile lapho uphumile, gcina okuthile okufana nezithelo noma ibha ye-granola eduze. Futhi, uma udla, zama ukujabulela ukudla kwakho futhi ungabuki i-TV noma usebenzise ifoni yakho.
3. Ungakhohlwa ukuzivocavoca umzimba.
Ukuzivocavoca nsuku zonke kungaba nzima ngezinye izikhathi. Kodwa kwenze umkhuba ukwenza into elula njengokuhamba noma ukugijima okungenani imizuzu engama-30 ngosuku. Ukuzivocavoca akugcini nje ngokunciphisa amazinga akho okucindezeleka, kodwa futhi kuthuthukisa inhlalakahle yakho yomzimba neyengqondo.
4. Phuza amanzi amaningi.
Lwela ukuphuza okungenani izingilazi zamanzi ezingu-6-8 ngosuku. Lokhu kuzosiza inqubo yakho yokugaya ukudla futhi kuzuzisa kakhulu empilweni yakho iyonke.
5. Cela usizo uma kudingeka.
Uma unenkinga yokulawula ukucindezeleka nokukhathazeka kwakho wedwa, ungangabazi ukubona udokotela womndeni wakho ukuze akunike iseluleko . Ungase udinge ukwelulekwa. Akuyona into okufanele ube namahloni ngayo.
Ukudla okuhle kwamathumbu nempilo yengqondo
Ngezansi kukhona ukudla okusiza ukugcina amathumbu akho ephilile futhi okuzuzisayo empilweni yakho yengqondo.
| Uhlobo lokuphakelayo | Kungani lokho kubalulekile? | Lokhu ukudla okuvamile. |
|---|---|---|
| I-Fiber | Kuthuthukisa inkumbulo kanye nesimo sengqondo. Kusiza ukukhula kwamagciwane amahle emathunjini. | Imifino efana nobhontshisi, ubhontshisi oluhlaza, ama-oats, amantongomane, ushokoledi omnyama, izithelo nemifino. |
| I-Vitamin D | Ilawula ibhalansi yamagciwane emathunjini futhi inciphisa ukuvuvukala esiswini. | Amaqanda aphuzi, izinhlanzi ezinamafutha njenge-salmon, i-mackerel, ujusi wewolintshi, ubisi olune-vitamin D eyengeziwe. |
| Amaprotheni | Kunciphisa ukukhula kwamagciwane amabi emathunjini futhi kusiza ekukhiqizeni i-hormone ethuthukisa imizwa i-serotonin. | Amaqanda, ubisi, iyogathi, inyama yenkomo, inkukhu, inhlanzi, i-broccoli, i-oats, amantongomane. |
| Ama-Omega-3 | Yehlisa i-cholesterol, ithuthukisa inkumbulo kanye nokusebenza kobuchopho. | Izinhlanzi ezinamafutha ezifana nama-walnuts, imbewu yefilakisi, i-salmon, ama-sardine, kanye ne-mackerel. |
Umlayezo Wokuya Nawe Ekhaya
- Kukhona ukuxhumana okuqinile nokuqondile phakathi kwamathumbu akho nobuchopho bakho. Amathumbu abizwa nangokuthi "ubuchopho bethu besibili."
- Ukucindezeleka nokukhathazeka kwakho kungabangela izimpawu zangempela zomzimba, njengokuphazamiseka kwesisu kanye nokungagayi kahle kokudla.
- Ukudla ukudla okunempilo, ukuzivocavoca njalo, ukuphuza amanzi amaningi, kanye nokulawula ukucindezeleka kubalulekile empilweni yakho yamathumbu kanye nengqondo.
- Uma unenkinga yokulawula lezi zimo wedwa, ungesabi ukukhuluma nodokotela wakho ngakho.
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