Ingabe ingane yakho iyagwema ukuya endlini yangasese, noma ibonakala ingakhululekile lapho ekugcineni iphuma? Uma kunjalo, ingane yakho encane ingase ibe nokuqunjelwa . Lena inkinga evamile kakhulu ezinganeni, ngakho-ke ngicela ungakhathazeki. Ake sibheke kabanzi ukuthi singayisingatha kanjani le nto ndawonye, akunjalo?
Kuyini Ngempela Ukuqunjelwa Futhi Ziyini Izimpawu?
Kalula nje, ukuqunjelwa kusho ukuthi ingane ikhipha amathumbu angaphansi kwamabili ngesonto, indle iqinile futhi yomile, noma inqubo yokuyikhipha inzima noma ibuhlungu. Ngezinye izikhathi, ingane ingase izizwe sengathi amathumbu ayo awanalutho ngokuphelele ngisho nangemva kokuba izame ukuhamba.
Ake sihlole ukuthi ingane yakho ikhombisa noma yiziphi zalezi zimpawu:
- Ingabe baya endlini yangasese kaningi kunokujwayelekile? Isibonelo, uma ingane evame ukuya nsuku zonke ingayanga izinsuku ezimbili noma ezintathu, kufanelekile ukuyiqapha.
- Ingabe zibonakala zibuhlungu noma zingakhululekile? Ezinye izingane ezincane ziba bomvu ebusweni noma ziba nenkinga ebonakalayo lapho zizama ukuphuma endlini yangasese.
- Ingabe bakhononda ngesisu esivuvukele noma esigcwele? Noma uyasibona isisu sabo sibonakala sivulekile?
- Ingabe ziyakhandleka isikhathi eside ngesikhathi sokuhamba kwamathumbu?
- Ingabe ngezinye izikhathi ubona imicu yegazi ephepheni langasese noma ezingutsheni zabo zangaphansi? Lokhu kungenzeka uma indle eqinile ibangela imihuzuko emincane endaweni engemuva.
- Ingabe kukhona ukudaya ngengozi ezimpahleni zabo zangaphansi? Lokhu kwenzeka lapho indle endala, eqinile ibangela ukuvaleka, futhi indle entsha, ethambile ivuza emaphethelweni.
Uma ubona lezi zimpawu enganeni yakho, kungaba yisibonakaliso sokuqunjelwa.
Kungani Ukuqunjelwa Kwenzeka Ezinganeni? Ziyini Izimbangela?
Khumbula ukuthi akuvamile ukuba nesizathu esisodwa; kunezici eziningana ezingaba nomthelela.
1. Imikhuba Yokudla
Lokhu ngokuvamile kuyimbangela eyinhloko.
- Ukuntuleka kwamanzi nefayibha: Ukuze ukudla kuhambe kalula emathunjini , ingane yakho idinga amanzi anele nefayibha. Ifayibha itholakala emifino , izithelo, imifino enamaqabunga, kanye nokusanhlamvu okuphelele. Lezi zingxenye zokudla ezingagayeki zisebenza njengomshanelo, zisiza ekukhipheni imfucuza ohlelweni.
- Ukudla okucutshungulwe ngokweqile: Ukudla okulula okucutshungulwe kakhulu, ushizi, isinkwa esimhlophe, izinto zokubhaka, kanye nokudla inyama ngokweqile kungandisa amathuba okuqunjelwa njengoba lokhu kudla kuncane nge-fiber futhi kunganciphisa isikhathi sokuhambisa amathumbu.
2. Imithi Ethile
Yebo, eminye imithi ingadlala indima. Isibonelo, imithi ethile yokucindezeleka, imithi yobuhlungu , noma izithasiselo zensimbi zokuntuleka kwensimbi kungabangela ukuqunjelwa. Uma ingane yakho isebenzisa imithi ejwayelekile, sicela uxoxe ngalokhu nodokotela wezingane.
3. Ukuguquka Kokudla
Uma izinsana zishintsha ubisi lwebele ziye kolwefomula, noma lapho ziqala ukudla okuqinile, kuvamile ukuthi amaphethini amathumbu ashintshe. Izinhlelo zazo zokugaya ukudla ezincane zidinga isikhathi sokuzivumelanisa nokudla okusha.
4. Ukuqeqeshwa Kwezindlu Zangasese
Lesi sigaba siyimbangela evamile. Uma ingane ingakakulungeli kahle, izizwa yesaba, noma ingathandi indawo yokugezela, ingase ingayivumeli ngamabomu indle.
5. Ukungazinaki Isifiso
Abanye abantwana abasinaki isidingo sokuhamba. Lokhu kungase kube ngenxa yokwesaba ukusebenzisa indlu yangasese yomphakathi, ukungafuni ukuyeka ukudlala, noma ukuzizwa benamahloni okucela uthisha. Uma beyibamba, ithumbu limunca amanzi amaningi esitulweni, okwenza kube nzima futhi kome lapho ekugcineni bezama ukuhamba.
6. Ukucindezeleka
Yebo, ungamangali—ukucindezeleka kuyimbangela eyaziwayo. Ukuqala isikole esisha, izinkinga zomndeni, noma ukusondela kwezivivinyo kungathinta impilo yokugaya ukudla kwengane. Ucwaningo lubonisa ukuxhumana okuqinile phakathi kwempilo yengqondo neyesisu, okungaholela ekuqunjelweni noma ekuhudweni.
7. I-Irritable Bowel Syndrome (IBS)
Ezinye izingane zithinteka yi -Irritable Bowel Syndrome . Ngesikhathi sokucindezeleka noma ngemva kokudla ukudla okuthile okubangela lokhu (njengezinto ezinamafutha noma ezibabayo), zingase zizwe ubuhlungu besisu, ukuqunjelwa, kanye nezimo ezishintshashintshayo zokuqunjelwa noma uhudo.
8. Ezinye Izimo Eziyisisekelo (Ezingavamile)
Iningi lamacala okuqunjelwa awabi yingozi. Kodwa-ke, ezimweni ezingavamile, kungaba uphawu lwesimo sempilo. Ngakho-ke, uma inkinga iqhubeka isikhathi esingaphezu kwamasonto amabili noma amathathu, sicela uxhumane nodokotela wakho.
Singakuvimbela Futhi Silawule Kanjani Ukuqunjelwa?
Kunezinyathelo eziningi ezilula nezisebenzayo ongazithatha ekhaya.
1. Qinisekisa ukuthi amanzi anele
Amanzi angenye yezindlela ezinhle kakhulu zokwelapha. Ukuthola amanzi anele kusiza indle ukuthi ihambe kahle emathunjini. Izidingo zoketshezi ziyahlukahluka ngokweminyaka nesisindo, kodwa izingane zesikole ngokuvamile kufanele zihlose okungenani izingilazi zamanzi ezingu-3-4 nsuku zonke.
Cabanga ngakho njengesitshalo esibuna ngaphandle kwamanzi; uhlelo lokugaya ukudla lomzimba luyehla kakhulu ngaphandle kokuthola amanzi anele.
Uma usana luqunjelwa ngesikhathi sokushintsha ukudla, zama ama-ounces angu-2-4 ejusi le-apula, i-pear, noma i-prune. Uma izimpawu ziqhubeka noma ingane icindezelekile, xhumana nodokotela wakho.
2. Khulisa i-Fiber Intake
Njengoba kushiwo, engeza ukudla okucebile ngefayibha njengama-apula, amapheya, amawolintshi, ubhanana ovuthiwe, imifino enamaqabunga, isinkwa esiphelele, i-oats, nobhontshisi ekudleni kwabo. Ifayibha isebenza njengesithako esikhulu esiza ekususeni imfucuza.
Nciphisa ukudla okunamafutha amaningi, okunoshukela, kanye nesitashi esicwengisisiwe (isib. ukudla okulula okunoshukela, imikhiqizo kafulawa omhlophe) njengoba lokhu kungenza amathumbu angasebenzi kahle.
Uma ufaka i-fiber ekudleni kwengane yakho, khumbula lawa macebiso:
- Khulisa i-fiber kancane kancane emavikini amaningana.
- Khulisa njalo ukuphuza amanzi kanye ne-fiber. Ngaphandle kwalokho, i-fiber yodwa ingenza ukuqunjelwa kube kubi nakakhulu.
- Uma izingane zikhetha, zenze kube mnandi! Khonza izithelo ngezimo zokudala, engeza imifino ezitsheni zazo ezizithandayo, noma uhlanganise ufulawa we-flax noma i-bran kuma-smoothie enziwe ekhaya. I-popcorn ephekwe ngomoya nayo iyisidlo sokudla esihle kakhulu esine-fiber ephezulu.
3. Khuthaza Umsebenzi Womzimba
Ukunyakaza komzimba kuyindlela enhle kakhulu yokukhuthaza umsebenzi wamathumbu. Khuthaza izingane zakho ukuba zidlale, zigijime, futhi zihlale zimatasa nsuku zonke. Lokhu akudingeki kube nzima—imisebenzi elula njengokuhamba, ukugibela ibhayisikili, ukudlala i-tag, noma ukubamba ibhola yanele.
4. Gcina Isimiso Sokudla Esivamile
Ukudla njalo kusiza ukugcina uhlelo lokugaya ukudla luhlala lujwayelekile. Zama ukunikeza ukudla ngezikhathi ezilinganayo. Lokhu kusiza umzimba ukuthi wakhe isigqi esibikezelwayo. Uma kungenzeka, khuthaza ingane yakho ukuba idle isidlo sasekuseni bese ihlala imizuzu embalwa ngemva kwalokho; lokhu kuvame ukuba lapho isifiso sokuya khona sinamandla kakhulu.
5. Dala Isimiso Sendlu Yangasese
Uma ingane yakho ivame ukungasebenzisi indle, khuthaza isikhathi esibekiwe—ngokuvamile ngemva kokudla—sokuhlala endlini yangasese cishe imizuzu eyi-10. Sebenzisa lesi sikhathi ukufunda incwadi ndawonye noma ukuxoxa ngokuthula. Ungamphoqi; kunalokho, mkhuthaze. Ngokuhamba kwesikhathi, lokhu kusiza ekwakheni umkhuba onempilo.
Khumbula, izinguquko azenzeki ngobusuku obubodwa. Ngokubekezela, uthando, kanye nokungaguquguquki, ungathuthukisa kakhulu impilo yokugaya ukudla kwengane yakho.
Iphuzu elibalulekile: Unganiki ingane yakho imithi yokuhlanza ethengiswa ngaphandle kwemithi ngaphandle kokubonisana nodokotela. Nakuba eminye ingase inikeze impumuzo yesikhashana, ukuyisebenzisa isikhathi eside kungadala ezinye izinkinga zokulutha.
Ekuphetheni, khumbula la maphuzu abalulekile:
Ngithemba ukuthi usuyaqonda kangcono ukuthi ungayiphatha kanjani inkinga yokuqunjelwa kwengane yakho. Ngokuvamile asikho isidingo sokwesaba, kodwa sidinga ukunakwa.
- Qinisekisa ukuthi baphuza amanzi amaningi.
- Faka ukudla okucebile nge-fiber (imifino, izithelo, okusanhlamvu okuphelele) ekudleni ngakunye.
- Khuthaza umsebenzi womzimba ojwayelekile kanye nokudlala.
- Beka izikhathi zokudla njalo kanye nesimiso sokuya endlini yangasese esingaguquguquki.
- Qaphela inhlalakahle yabo engokomzwelo; impilo yengqondo ibalulekile empilweni yokugaya ukudla.
Lezi zinguquko ezincane zivame ukuholela ekuthuthukisweni okukhulu empilweni yokugaya ukudla kwezingane. Kodwa-ke, uma inkinga iqhubeka, uma ingane isesimweni esibucayi kakhulu, noma uma unenkinga, sicela uxhumane nodokotela wezingane. Bakhona ukuzonikeza usizo lochwepheshe. Inhlalakahle yengane yakho iyona nto ebaluleke kakhulu!
Ukuqunjelwa, ukuqunjelwa kwengane, impilo yokugaya ukudla, ukudla okucebile ngefayibha, impilo yezingane, imikhuba yokudla enempilo
