Ezweni lakithi, uma kukhulunywa ngomkhosi, iphathi, noma umshado, akukho ukushoda kokudla neziphuzo. Uma uhlangana nabangani, ngesikhathi soNyaka Omusha noma seKhisimusi, kuvamile ukuzizwa sengathi ufuna ukudla okwengeziwe uma ubona ukudla okumnandi. Kodwa-ke, ngemva kokudla nokuphuza ngenjabulo, abanye abantu babhekana nezinkinga ezincane. Eziyinhloko ubuhlungu besisu, ukuqunjelwa, isilungulela, isicanucanu, noma uhudo. Kungani lokhu kwenzeka? Ake sixoxe ngalokhu namuhla.
Izindlela ezi-5 zokuvimbela ukucasuka kwesisu
Bathi, “Ukuqapha kungcono kunokwelapha.” Ngakho ake siqale sibheke izinto ezinhlanu ezilula esingazenza ukuze sigweme ukucasuka kwesisu okunje.
1. Yidla ukudla okuncane, okuvamile.
Uma ufuna ukugwema ukucasuka kwesisu kanye nokungagayi kahle ukudla, gwema ukudla ukudla okukhulu ngesikhathi esisodwa. Kunalokho, kungcono ukudla ukudla okuncane izikhathi eziningana ngosuku. Ake uzicabange usephathini. Esikhundleni sokuhlanganyela ipuleti eligcwele ukudla ngesikhathi esisodwa, thatha izingxenye ezincane zokudla okuthandayo bese ukujabulele. Kulungile ukudla okwengeziwe ngemva kwesikhashana. Lokhu kuzonciphisa umuzwa wokusinda esiswini sakho.
2. Makhosazana, jabulelani ukudla kwenu.
Uma udla, jabulela, uhlafune kahle, futhi ukhulume nabangani bakho ngenkathi udla. Kalula nje, ungakugwinyi ngokushesha. Odokotela bezifo zesisu bathi, "Uma udla ukudla okuningi ngesikhathi esisodwa, isisu sakho siyehla. Yilapho uqala ukuzizwa usuthi futhi uzizwe ungakhululekile njengegesi."
Indlela enhle yokunciphisa ijubane lokudla kwakho ukuphula ukudla kwakho kube yizicucu ezincane ngaphambi kokukufaka emlonyeni wakho, bese uhlafuna yonke into kahle ngaphambi kokugwinya.
Lokhu "kwehlisa ijubane" kusebenza nasekuzivocavoceni. Uma usuzivocavoce imizuzu engaphezu kwengu-45, linda cishe ihora ngaphambi kokudla. Lokhu kungenxa yokuthi uma uzivocavoca, ukugeleza kwegazi kuqondiswa emisipheni. Kuthatha isikhathi ukuthi igazi eliya esiswini libuyele esimweni esijwayelekile. Lokhu kubaluleke kakhulu ekugayweni kokudla.
3. Gcina ukudla kuphephile
Njengoba isimo sezulu sishisa ezweni lethu, ukudla kungonakala ngokushesha okukhulu. Ikakhulukazi emaphathini angaphandle, uma ukudla okuningi kushiywa isikhathi eside, kunethuba elikhulu lokukhula kwamagciwane. Ukudla okonakele okunjalo kungabangela ubuthi ekudleni , okungaholela ezimweni ezimbi njengokuhlanza nohudo.
Ngakho khumbula lezi zinto:
- Gcina ukudla okudingeka kugcinwe kubanda (njengamasaladi nama-dessert) kubanda.
- Gcina ukudla okudingeka kugcinwe kushisa (njengelayisi, i-curry) kushisa.
- Uma unokungabaza ngokudla okuye kwaba semazingeni okushisa asekamelweni isikhathi esingaphezu kwamahora amabili, kungcono ukungakudli.
4. Nciphisa ukudla okunamafutha, okuthosiwe, kanye ne-acidic
Ukuze ugweme izinto ezifana negesi, ukuqunjelwa, kanye nesilungulela, kubalulekile ukunciphisa ukudla okuthile.
| Uhlobo lokudla | Kungani kufanele kukhawulelwe? |
|---|---|
| Ukudla okunamafutha amaningi (ukudla okuthosiwe, ukudla okuthosiwe, ushizi) | Lokhu kuthatha isikhathi eside ukugaya futhi kungenzeka kakhulu ukuthi kubangele isilungulela. |
| Ukudla okubangela igesi (ama-soda, okusanhlamvu okufana nobhontshisi) | Lokhu kubangela ukuqunjelwa kanye nokungakhululeki. |
| Ukudla neziphuzo ezine-asidi (ulamula, utamatisi, ikhofi, itiye, i-cola) | Kungandisa i-asidi esiswini futhi kubangele isilungulela. |
5. Phuza amanzi amaningi.
Ngezinsuku ezishisayo, imizimba yethu ilahlekelwa amanzi amaningi ngenxa yokujuluka. Lokhu kungaholela ekuphelelweni amanzi emzimbeni , okungaholela ekucasukeni nasekuqunjweni. Ngakho-ke phuza amanzi kancane kancane usuku lonke. Kodwa ungaphuzi amanzi amaningi ngesikhathi esisodwa. Ukwenza kanjalo kungabangela ukuqunjelwa ngoba ugwinya umoya kanye namanzi.
Amathiphu ama-5 okubhekana nesisu esibuhlungu
Kulungile, kungakhathaliseki ukuthi siqaphile kangakanani, ngezinye izikhathi iphutha elincane lingabangela ubuhlungu besisu. Uma lokho kwenzeka, ungesabi. Zama lezi zinto ezilula.
1. Yidla izithelo namakhambi alungele isisu: Okunye ukudla kunezakhiwo ezimangalisayo ezingasiza ekunciphiseni ukucasuka kwesisu. Iphayinaphu, i-papaya, itiye lejinja, kanye ne-fennel kungenye yezinto ezibaluleke kakhulu kulokhu. Futhi, ukuphuza itiye le-chamomile kungasiza ekunciphiseni ukucasuka kwesisu ngezinga elikhulu.
2. Phuza uketshezi kuphela: Uma uhlanza noma uhudo, kubaluleke kakhulu ukuvimbela ukuphelelwa amanzi emzimbeni. Kodwa ungaphuzi kakhulu ngesikhathi esisodwa. Phuza inani elincane loketshezi olufana namanzi, ujusi wewolintshi, noma iphalishi. Gwema ukudla okuqinile amahora ambalwa.
3. Gwema amaphunga anamandla:Uma unesicanucanu, iphunga elinamandla lingenza isimo sibe sibi kakhulu. Gwema izinto ezifana nephunga lokupheka, amakha anamandla, kanye nentuthu kagwayi.
4. Gwema izinto ezenza isisu sakho sithukuthele kakhulu: Ikhofi, utshwala, neziphuzo ezine-carbonated (i-soda) kungenza isisu sakho sithukuthele kakhulu. Futhi, eminye imithi oyithathayo ingaba yimbangela. Uma uphuza noma yimuphi umuthi futhi uhlangabezana nobuhlungu besisu obuvamile, qiniseka ukuthi ukhuluma nodokotela wakho ngalokhu.
5. Thatha imithi kuphela ngokwelulekwa udokotela: Kunemithi etholakala ngaphandle kwemithi kadokotela (`ama-antacid`) engathengwa ekhemisi ngenxa yesilungulela kanye negesi. Kodwa-ke, ungalokothi uzihlole bese uthatha imithi. Kungaba yingozi kakhulu. Isibonelo, ukuthatha imithi yobuhlungu (ama-NSAID) njenge-aspirin kungenza izinkinga zesisu zibe zimbi kakhulu kwabanye abantu. Ngakho-ke, qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuthatha noma yimuphi umuthi.
Kufanele ubonane nini nodokotela ngenxa yobuhlungu besisu?
Esikhathini esiningi, ukucindezeleka kwesisu kuyaphela kungakapheli usuku noma ezimbili. Kodwa-ke, uma uvame ukucindezeleka kwesisu, kungaba uphawu lwesinye isimo. Isibonelo, i-acid reflux, ukungabekezelelani nokudla, isifo samathumbu esivuvukalayo, i-irritable bowel syndrome, noma izilonda zesisu.
Uma unesinye noma ngaphezulu kwalezi zimpawu ezilandelayo, bona udokotela ngokushesha. Uma kudingeka, iya e-Emergency Treatment Unit (ETU) yesibhedlela.
| Izimpawu zesixwayiso okufanele uziqaphele | |
|---|---|
| 🌡️ | Umkhuhlane ophezulu: Uma izinga lokushisa liphakeme kune-101.5°F uma kulinganiswa ngomlomo. |
| 🩸 | Igazi esitulweni. |
| 🤮 | Ukuhlanza okuqhubekayo: Uma ungakwazi ukugcina ngisho namanzi amancane esiswini sakho. |
| 💧 | Izimpawu zokuphelelwa ngamanzi emzimbeni: ukwehla kokuphuma komchamo, umlomo nomphimbo owomile, kanye nokuzizwa unesiyezi lapho umi. |
| ⏳ | Uhudo (ukunyakaza kwamathumbu) okuhlala izinsuku ezingaphezu kwezingu-3. |
| 😖 | Ubuhlungu obukhulu esiswini. |
Kodwa-ke, kubantu abaningi, lokhu kuphazamiseka okuncane kwesisu okuhambisana nesikhathi samaholide kuyashesha ukuba ngcono ngokuphumula okuncane kanye nezinyathelo ezimbalwa ezilula.
Umlayezo Wokuya Nawe Ekhaya
- Emikhosini nasemaphathini, esikhundleni sokudla okuningi ngesikhathi esisodwa, yidla kancane kancane futhi ukujabulele.
- Zenze umkhuba wokuhlafuna ukudla kwakho kahle nokudla kancane.
- Phuza amanzi amaningi, ikakhulukazi ngezinsuku ezishisayo, kodwa hhayi amaningi kakhulu ngesikhathi esisodwa.
- Nciphisa ukudla okunamafutha, okuthosiwe, okunegesi, kanye nokune-asidi ngangokunokwenzeka.
- Qaphela ngokuphepha kokudla. Ungadli ukudla obekukade kungaphandle isikhathi eside.
- Uma unesifo sesisu, qiniseka ukuthi uthintana nodokotela wakho esikhundleni sokuzithatha imithi.
- Uma unezimpawu ezinzima, funa usizo lwezokwelapha ngokushesha.
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